All Posts by vitalassurance

Cooling Kiwi Smoothie

In the winter months smoothies are still a good option for breakfast and choosing the fruits that are in season will continue to provide your body with the nutrients they require and desire. This combination is sweet from the kiwi and apple, silky smooth from the avocado and creamy from the cashews. Lots of greens that will help keep your immunity up.

Ingredients:

 2 kiwi fruit, peeled and chopped
 1 apple, cored and chopped
 2 cups spinach
 1 tablespoon flaxseeds
 ½ teaspoon Reishi powder (optional)
 ¼ avocado
 ¼ cup cashews
 Few sprigs of fresh mint
 1 cup coconut water

 Method:

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

 Serves 1

Cream of Broccoli Soup

Greens, greens and more greens. Soup for me is often a complete meal and this cream of broccoli soup is no different. It's packed with fibre from the broccoli and spinach and has a silky, creamy finish from the avocado. It will be hard to stop at one bowl.

Ingredients:

 1 tablespoon coconut oil
 1 leek, sliced and rinsed well
 1 clove garlic, minced
 2 celery ribs, diced
 2 large heads of broccoli, roughly chopped
 4-5 cups vegetable stock
 60g baby spinach
 ¼ avocado

 Method:

 Heat oil in large saucepan and sauté leek, garlic and celery for approximately 5 minutes. Add broccoli and stock, bring to the boil, then reduce heat and simmer for 15-20 minutes until broccoli is soft. Add the spinach and mix it in until it has all wilted.

 Remove soup from heat. Add the avocado and then either transfer into a high speed blender or use a hand mixer to blend it until smooth and creamy. Taste and adjust the seasoning if required.

 Serves 3-4

Flaxseed Crackers

The one thing I hear over and over when I speak to clients about reducing the amount of bread they consume from their diet is "I just love having a crunchy, toasted piece of bread with my bowl of soup".... Well, this may not be bread, but it sure is crunchy and is absolutely delicious with your bowl of soup. Filled will flaxseeds and chia seeds, you are bound to get your dose of Omega 3's with just a couple of these. Omega 3 is an essential fatty acid that our body is unable to produce by itself and therefore has to be consumed through food sources (or supplements). It is extremely important for us to consume Omega 3's as they fuel our brains and work as a natural anti-inflammatory.

Ingredients:

 1 cup Golden rolled flaxseeds
 3 tablespoons chia seeds
 1 cup water
 3 tablespoons sunflower seeds
 3 tablespoons pumpkin seeds
 pinch salt and pepper
 1 teaspoon garlic powder
 1 teaspoon dried thyme or rosemary

Method:

Mix flaxseeds and chia seeds and cover with water. Let mixture stand for 15-20 minutes.

Preheat oven to 100 degrees and line tray with baking paper.

After the time has passed, add all other ingredients, mix well and then spread evenly on tray. Bake in oven for 1.5 hours, flip and bake for a further 1 hour. Allow to cool and then break into crackers. Store in glass container in the fridge.

Makes several crackers

Choc Hazelnut Oat Smoothie

Thick, delicious and nutritious. It almost seems to good to be true to have this smoothie for breakfast. The raw cacao gives you that amazing chocolate flavour with a big burst of anti-oxidants, minerals and vitamins. I am salivating writing about it so thankfully it only takes a couple of minutes to throw the few ingredients together in the blender and then voila, it's ready.

Ingredients:

2 tablespoons oats
2 tablespoons hazelnut butter
2 tablespoons raw cacao
1 tablespoon mesquite powder
2 dates, pitted
1 cup coconut milk

Method:

Place all ingredients in a high speed blender and blend for 60 seconds until smooth and creamy. Pour into a glass and serves. Can be topped with a little muesli for extra crunch.

Pear Rockin Smoothie

Smoothies are a great option for breakfast and snacks even in the Winter months. Selecting ingredients that are in season will be the best way to get the most nutritional value from your smoothie. Pears are beautiful around this time of the year and a great choice to add to provide some natural sweetness. Not only does the cinnamon help balance out your blood sugars, but it also provides a really delicious flavour and I enjoy the crunch texture of the pulsed cacao nibs.

Ingredients:
 ½ frozen banana, chopped
 1 pear, cored and chopped
 ¼ cup activated cashews
 1 tablespoon maca powder
 1 teaspoon vanilla extract
 ½ teaspoon cinnamon
 1 cup coconut water
 2 tablespoons cacao nibs

Method:

 Place all ingredients except for cacao nibs into high speed blender and blend for 60 seconds until it is smooth and creamy. Add in cacao nibs and pulse 3-4 times.

 Pour into glass and serve.

 Serves 1

Chocolate Porridge

Winter time is a time we crave warm nourishing food. What better way to satisfy those cravings than with a hot, fresh bowl of porridge. This recipe may seem "naughty", but with each chocolate mouthful you will be giving yourself all the amazing anti-oxidants, Omega 3s, and healthy fats to make you feel and look good.

Ingredients:

 ½ cup rolled oats
 ½ cup coconut milk
 ½ cup water
 1 tablespoon coconut oil
 1 tablespoon raw cacao
 1 tablespoon almond butter
 1 tablespoon maple syrup
 1 tablespoon shredded coconut
 1 tablespoon goji berries
 4 walnuts, roughly chopped

 Method:

 Place oats, coconut milk and water into a saucepan and bring to the boil. Reduce heat to a simmer and cook for approximately 8-10 minutes, stirring occasionally so that the porridge does not stick.

 Whilst the porridge is cooking, heat a small pan with the coconut oil, cacao, almond butter and maple syrup and stir until it is all dissolved.

 Once the porridge is cooked, transfer into a bowl and pour over the chocolate mixture. Top with the shredded coconut, goji berries and walnuts.

 Serves 1-2

Apple Crumble Smoothie

Apple crumbles are such a delicious dessert so why not enjoy it for breakfast too? No refined sugar required due to the balanced combination of sweetness from the fruit and flavour from the spices. The inclusion of the walnuts also provides you with a good dose of Omega 3.

Ingredients:

1 red apple, cored and chopped
1 frozen banana, chopped
¼ cup walnuts
½ teaspoon cinnamon
¼ teaspoon nutmeg
1 cup almond milk
1 tablespoon coconut oil

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

Quinoa Rainbow Salad

Eating a rainbow of vegetables is so important to be able to get all the different anti-oxidant and disease fighting nutrients into you.  Combining this with quinoa, a gluten free, protein rich carbohydrate will provide you with a complete meal.

Ingredients:
 1 cup uncooked quinoa
 1 red capsicum, diced
 1 yellow capsicum, diced
 1 green capsicum, diced
 2 celery stalks, diced
 3 spring onions, sliced diagonally
 Few sprigs of fresh mint and parsley
 1 lemon, juiced
 2 tablespoons olive oil
 Salt & Pepper to taste

Method:
 Cook quinoa as per instructions.

Make sure that you soak the quinoa the night before to remove any of the bitterness and rinse well before cooking. I also like to cook mine in vegetable stock to add some more flavour.

Whilst the quinoa is cooking, prepare all other vegetables and herbs.

Combine cooked quinoa with vegetables and then dress with lemon juice, olive oil and seasonings.

Serves 4-6

Seeded Leaf Salad with Cashew Nut Mayo

Entertaining at home or have been invited out and you need to bring a salad, then this one is for you.  The salad is simple with only a few ingredients, but the cashew nut mayo is really what makes the salad. 

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Ingredients:
Cashew nut mayo
1/3 cup sunflower seeds
¼ cup raw cashews
1/3 cup pumpkin seeds
2 teaspoons apple cider vinegar
4 cups mixed salad leaves
pinch of sea salt
1 avocado, peeled and cubed
¼ shallot, finely diced
2 tomatoes, finely diced
1 tablespoon honey
2 Lebanese cucumbers, diced
1/3 cup filtered water
1 carrot, peeled into ribbons
freshly ground black pepper

Method:
Dry toast the seeds in a frying pan over medium heat for 2-5 minutes or until brown. Remove and set aside to cool.

Place the mayo ingredients in a food processor with 1/3 cup filtered water and blend until smooth and creamy.

Arrange the salad ingredients in a bowl, reserving a few of the seeds to scatter on top.

Gently stir in the dressing to evenly coat the salad. Add the black pepper, the reserved seeds and serve.

Serves 2

Zoodles with Mint and Pumpkin Seed Pesto

If you haven't tried zoodles before, then you have seriously been missing out.  Such a good alternative to pasta that can be combined with any pasta sauce you desire.  Pesto is really quick to make and so fresh due to the herbs.  Swapping the pine nuts to pumpkin seeds, makes this pesto a great option for those that are nut free.  You really don't have to add anything extra to this meal but if you desire, some baked chicken tenderloins or sauteed vegetables are fabulous options

Ingredients:
 2 tablespoons olive oil
 4 large zucchinis

Mint Pesto:
 1 cup pumpkin seeds
 1 large clove garlic, minced
 2 tablespoons chopped chives
 ½ cup fresh mint leaves
 11/2 cups loosely packed basil leaves
 Juice half lemon
 1/3-1/2 cup filtered water
 Salt and pepper to taste

Method:
Blend or process mint pesto ingredients. Add water as needed and season to your liking. Set aside.

Julienne the zucchinis into matchsticks or use a veggie spiralizer to make ‘spaghetti’. Lightly sauté the zucchini noodles in some olive oil for a few minutes then toss with as much pesto as you would like. Loosen with a little warm water to make it saucier.

Check seasoning and finish with pumpkin seeds, fresh mint and basil.

Serves 3

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