All Posts by vitalassurance

No Grain Bircher Muesli

Bircher muesli is such a classic, easy breakfast that can be prepared the night before and therefore be ready and waiting for you in the morning.  Having no grains, this version is apple based with extra body provided by your LSA and chia seeds. 

Ingredients:

1 orange juiced
1 apple, grated
2 tablespoons LSA (or flaxseed meal for a nut free option)
1 tablespoon chia seeds
1 teaspoon cinnamon
1 teaspoon vanilla extract

Method:

Mix together the apple, LSA, chia seeds, cinnamon and vanilla in a small bowl. Set aside whilst you juice the orange. Pour the orange juice over the prepared mixture and mix until well combined. Cover and refrigerate overnight.

In the morning you can add to your bircher any toppings you desire:
Sliced banana
Mixed berries
Shredded coconut
Cacao nibs
Pumpkin seeds
Sunflower seeds

Serves 1

Peppermint Pineapple Smoothie

Any chance I get I will add as many greens as possible to my smoothies and this one is no different with the inclusion of spinach and avocado.  A subtle sweetness is achieved through the pineapple and banana, topped off with a beautiful freshness from the mint.  

Ingredients:

¾ cup pineapple, chopped
1 frozen banana, sliced
2 tablespoons cacao nibs
1 tablespoon sunflower seed butter
¼ avocado
1 tablespoon flaxseeds
¼ teaspoon peppermint essence
¼ cup fresh mint leaves
1&1/2 cups spinach leaves
1 cup almond milk

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Acai Berrylicious Smoothie

The acai berry is classified as the "world's wonder anti-oxidant" that is packed with nutritional punch.  This smoothie will have you feeling satisfied and energised, while at the same time you will reap the benefits of acai including: immunity boosting, anti-ageing, reduction of oxidative damage and minimising development of chronic diseases.

Ingredients:

1 frozen banana, chopped
¼ cup frozen blueberries
¼ cup activated cashews
2 tablespoons hemp seeds
2 tablespoons acai berry powder
1 tablespoon coconut oil
1 tablespoon cinnamon powder
1 cup baby spinach leaves
1 cup coconut water

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Blueberry Halva Smoothie

Blueberry and Tahini is probably not a combination you would normally go for, but you have to trust me when i say that they work really well together. The unhulled Tahini has a slightly bitter taste and this is complimented beautifully by the sweetness of the blueberries (and the banana). Both Blueberries and Tahini have many health benefits with them being high in anti-oxidants, minerals and vitamins.

Ingredients:

¼ cup activated almonds
1 frozen banana, chopped
½ cup frozen blueberries
1 cup spinach leaves
2 tablespoons hemp seeds
2 tablespoons unhulled tahini
1 tablespoon Lucama (optional)
1 teaspoon vanilla extract
½ teaspoon cinnamon
1 cup coconut water

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Sweet Potato Toast

When you are craving that crunchy slice of toast but are wanting to avoid the grains, this is the perfect alternative.  Cooking the sweet potatoes just long enough in the oven gives you that crispy crunch that you get from the crust of your toast.  Who says that food has to be boring when you choose not to eat bread???

Ingredients:

1 sweet potato, peeled and sliced lengthways into 4
1 tablespoon olive oil
salt and pepper

Toppings:
Eggs
Smashed avocado
Spinach
Chopped salad: lettuce, tomato, capsicum, cucumber
Tahini dressing

Method:

Pre-heat oven to 180 degrees.

Prepare sweet potato and place on tray lined with baking paper. Drizzle with olive oil and season with salt and pepper. Place in oven for 45-60 minutes until they are soft enough to cut through.

Use sweet potato as your base, ‘toast’, and top with anything you like. I have included the toppings as per the photograph, however you can do anything you like, salmon, shredded chicken, hummus etc… The list is as long as your imagination.

Serves 2

Chai Spiced Smoothie

The chai spice combination has is made from some of the world's most medicinal spices. The anti-oxidants and phytochemicals help to strengthen our immune system, fight disease, boost metabolism, regulate blood sugars and boost energy. Your traditional chai has black tea incorporated, but this smoothie is caffeine free and based purely around the aromatic spices. Not only will you enjoy the taste, but you will love the smell!

Ingredients:

½ frozen banana, chopped
2 dates, pitted
½ tablespoon honey
1 tablespoon maca powder
1 tablespoon flaxseeds
1 tablespoon coconut oil
1 cup almond milk
1 cup ice

Chai spice mix:
1 teaspoon vanilla powder
½ teaspoon cinnamon
¼ teaspoon ginger
1/8 teaspoon ground cloves
1/8 teaspoon nutmeg
1/8 teaspoon cardamom
pinch sea salt

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Note: The chai spice mix can be prepared in a larger quantity and stored in a glass jar to use for smoothies in the future. Add 1-2 teaspoons of the mix to your smoothies.

Spicy Asparagus and Green Beans

Looking for something quick and easy to toss together as a side for your meal?  I always find that beans and asparagus work really well together as they don't take long to cook and they have that textural crunch.  I don't mind a little spice, so for me the chilli adds a lot of flavour, but if spicy is not your thing, you can easily prepare this dish without it.

Ingredients:

2 bunches asparagus, trimmed
300g green beans, top and tailed
1 tablespoon coconut oil
1 garlic clove, minced
½ teaspoon chili flakes
salt and pepper to taste

Method:

Prepare asparagus and beans and set aside.

Heat pan on stove and add oil. Once melted add in garlic and mix for 1 minute so that garlic does not burn or stick to pan.

Add the vegetables, chili and seasoning. Stir fry for 3-5 minutes and then serve.

Serves 4 as a side

Chocolate Coco-nutty Granola Clusters

Most granolas that come in boxes are full of sugar, either through it being added directly or through the addition of other ingredients.  Granola can be  really nutritious breakfast option if it is prepared with the right ingredients and this one definitely is.  

Ingredients:
 3 cups coconut flakes
 2 cups mixed almonds, cashews, pecans, walnuts and pumpkin seeds, roughly chopped
 2 tablespoons chia seeds
 1 teaspoon ground cinnamon
 80 – 100g melted coconut oil
½ cup raw cacao powder

Method:
 Preheat the oven to 120 degrees Celsius and line a baking tray with baking paper.

Combine all the ingredients, then spread evenly on the prepared tray. Bake for 15-20 minutes or until golden, turning halfway through the cooking time.

Keep stored in an airtight container.

1/2 cup equals one serve

Raw Coconut and Chia Bircher Muesli

I love this as a breakfast option as it can be prepared the night before and takes away from the stress of thinking about making yourself something when you are trying to complete so many other things. It has sweetness from the apple, crunch from the seeds and lots of flavour from the cinnamon and vanilla. A great, quick, tasty brekky option.

Ingredients:
 1/3 cup milk of your choice (dairy or non dairy)
1 teaspoon vanilla essence
½ red apple – grated
1 teaspoon cinnamon
juice 1 lime
2 tablespoons mixed pumpkin and sunflower seeds
1 tablespoon chia seeds
1 tablespoon unsweetened shredded coconut

Method
In a cereal bowl, mix all ingredients together and place in fridge for 30 minutes or overnight. In the morning add extra seeds and coconut and a splash of milk.

Chia Seed Scramble

If you are bored of the usual scrambled eggs, then you will love this for something different.  Chia seeds add so much goodness into your meal and together with the fibre from the vegetables, you will be left feeling full and satisfied for many hours.  This goes very nicely with a slice of Spinach loaf (recipe on website)

Ingredients:
 4 eggs
1 brown onion, chopped
2 teaspoons dairy / almond milk
¼ cup chopped red and yellow capsicum
2 tablespoons chia seeds
1 large handful of baby spinach leaves
1 tablespoon coconut oil
Chopped coriander leaves to garnish
2 garlic cloves, minced

Method:
 Whisk the eggs and almond milk together in a bowl. Drop in the chia seeds and let it sit for about 15 minutes – the mixture should thicken up as the chia seeds expand.

 Heat the oil in a medium frying pan over medium heat and sauté the garlic and onion until translucent. Add the capsicum and cook for about 3 minutes. Pour in the egg mixture and stir with a fork until it is almost set. Add the spinach and cook for about 1 minute or until the leaves have wilted. Top with the coriander and serve.

Serves 2

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