All Posts by vitalassurance

Nut-Free Protein Balls

In between meal times can be very difficult for some. So having these balls in the fridge will make it easier to eat healthier at these times. One little ball will satisfy you thanks to the goodness from the good fats of the coconut and the protein source from the powder. It's a fun way to get this kids involved by having them help roll the balls.

Ingredients:

6 Medjool dates, pitted
½ cup desiccated coconut (plus extra for rolling)
¼ cup chocolate protein powder
2 tablespoons raw cacao
1/3 cup coconut oil

Method:

Mix all ingredients together in a blender until it is smooth and well combined. Using slightly damp hands, take approximately 1 tablespoon of the mixture and shape into balls. Roll in the desiccated coconut and store in glass container in the fridge.

Makes 16 balls

Apple Spice Cake

Being prepared and having healthy snacks ready and waiting is the best way to be able to avoid reaching for those unhealthy treats that are not going to do you any good. This cake freezes really well so you can portion it up and have it ready for the kids to take to school.

Ingredients:

1 red apple, grated
¼ cup coconut oil
5 large eggs
1/3 cup coconut flour, sifted
1 tablespoon lemon juice
¾ teaspoon bi-carb soda
50g honey
1 tablespoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ground ginger

Method:

Pre-heat oven to 160 degrees. Prepare loaf tin with lined baking paper.

Place all ingredients into a blender or food processor and blend until all ingredients are well incorporated.

Pour mixture into the pan and bake for 45-60 minutes depending on your oven. The cake is ready when you place a skewer through the middle and it comes out clean.

Once cake is ready, gently remove the cake from the tin and allow it to cool on a wired rack.

This cake freezes really well therefore is great to have ready and waiting to include in your lunchboxes. I will take it out the night before to thaw out on the bench.

Makes 12 slices

Apple Chips

This makes a really easy and tasty snack for our kids. It provides a little variety to eating just a piece of fruit, yet doesn't remove any of the fibre or nutritional value.

Ingredients:

2 red apples, cored
Coconut oil spray
Cinnamon

Method:

Pre-heat your oven to 120 degrees and prepare two trays with baking paper.

Thinly slice your apples into circular shapes and spread over the trays so that they don’t overlap each other.

Spray with some coconut oil and sprinkle with cinnamon. Do this on both sides.

Place it in the oven for 2 hours, turning them half way. After the 2 hours, turn the oven off and open the door slightly, leaving the apples in the warm oven to crisp up.

Transfer into a well-sealed container.

Serves 4

Gluten Free Pizza Base

Pizza definitely has the association of being a 'bad' food and generally the ones that we purchase from pizza shops are made of white flour, have sugar in the base and are covered with toppings that are full of trans-saturated fats. However, just because you are wanting to make healthier choices around your nutrition, does not mean that you have to give up on one of your favourite meals. This pizza base is adapted from the Quirky cooking Thermomix recipe and is full of protein and omega 3's which will have you enjoying every mouthful of your pizza without any associated guilt.

Ingredients:

150g quinoa flour
2 tablespoons chia flour
pinch sea salt
180ml water

Olive oil (for baking)

Toppings: as you desire
roasted / steamed vegetables
rocket / spinach
olives
tomato paste
grated cheese / goats cheese / bocconcini / feta

Method:

Preheat oven to 180 degrees and prepare your tray with baking paper and a drizzle of olive oil.

Have all your toppings ready and waiting.

Combine all the ingredients in a bowl and mix until it becomes a well combined sticky dough.

Spread the dough on the prepared tray and cover with your toppings.

Bake in the oven 25-30 minutes

Makes equivalent to 1 large pizza

Citrus Mistress Smoothie

If you don't mind a little tang, then this smoothie is going to be perfect for you. Isn't it funny how our citrus, acidic tasting fruits are actually have a very alkalising effect on our bodies and is a great way to start the morning and get the metabolism working in it's optimal fashion. Adjust the sweetness to your liking and I imagine this smoothie would freeze very nicely for a great summer ice-cream.

Ingredients:

1 orange, peeled and chopped
1 lemon, peeled and chopped
1-2 tablespoons coconut nectar / honey (depending on how sweet you like it)
1 serve vanilla protein powder (I use The Healthy Chef pea protein)
¼ cup cashews
1 cup cashew milk (or milk of choice)

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

Summer Night’s Nice Cream

This recipe was created on a beautiful Melbourne's night and is a great, healthy alternative to give your kids instead of the chemical and sugar filled ice cream they normally get. It takes only 2 minutes to whip up and can be topped with whatever fruits, nuts or condiments you desire. You can also change this into a smoothie by adding a little more liquid.

Ingredients:

1 sachet Amazonia frozen coconut
1 cup frozen banana, chopped
1 cup frozen pineapple, chopped
1 scoop vanilla protein powder
1 cup cashew milk
¼ cup coconut water

Method:

Place all ingredients in a high speed blender and blend for 60 sec until thick and creamy. Scoop evenly into bowls and top with anything you desire.

This can also be made into a smoothie by adding more liquid.

Serves 2-3 as a snack

Chocolate Mousse Smoothie

Absolute decadence. This smoothie can definitely be used as a dessert. It is thick, it is creamy, it is rich and fabulous. It is so hard to believe that this is a healthy meal, but you will have to believe me that this is pure indulgence without the guilt.

Ingredients:

¼ cup activated cashews
½ pear, cored and chopped
1 frozen banana, chopped
2 tablespoons raw cacao
1 tablespoon hemp seeds
2 teaspoons tahini
¼ cup avocado
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

Coconut and Watermelon Smoothie

The warmer months calls for sweet, refreshing and hydrating smoothies and this one hits the spot. There is something about the combination of the coconut and watermelon that makes this smoothie really smooth and enjoyable to drink.

Ingredients:

1 sachet Amazonia frozen coconut
1 frozen banana, chopped
1 cup watermelon, chopped
1 tablespoon hemp seeds
1 teaspoon cinnamon
1 cup coconut water

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Scoop evenly into bowls and top with anything you desire.

Serves 1

Raging Red Smoothie

This is a very earthy smoothie with the addition of the raw beetroot. It is a great body cleanser and detoxifier. The beautiful brightness of this smoothie makes it extremely appealing on the eye.

Ingredients:

¼ cup activated cashews
½ beetroot, peeled and chopped
½ pear, cored and chopped
1 Medjool date, pitted
2 tablespoons shredded coconut
1 tablespoon raw cacao
1.5 cups 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

Coconut Lime Smoothie

Only a few ingredients required for this deliciousness and don't worry it will keep you feeling satisfied thanks to the protein from the hemp seeds and good sources of fat from the coconut. If you prefer your smoothies a little sweeter, you may only want to add 1/2 a lime plus the juice.

Ingredients:

¼ cup activated cashews
1 frozen banana, chopped
1 lime, peeled and halved
½ lime, juiced
2 tablespoons hemp seeds
1 teaspoon vanilla extract
1 cup coconut 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

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