All Posts by vitalassurance

Tumeric, Lime and Coriander Fish

Fish is a regular protein in our household and I think this one has just become my favourite. Not only does it taste amazing, the aroma is unbelievable especially when you open the package after it has been cooked. Being a really simple and easy dish to prepare, in combination with it being packed with so much flavour and goodness from the turmeric, I anticipate that this dish will become a favourite of yours too.

Ingredients:

2 x 200g snapper fillets
2 cloves garlic, grated
1 tablespoon ginger, grated
½ tablespoon ground turmeric
1 lime, juiced
1 tablespoon olive oil
¼ cup chopped fresh coriander

Method

 Combine your garlic, ginger, turmeric, lime, oil and coriander so that it is all mixed well.

Place each piece of fish on a piece of baking paper large enough to be able to wrap it into a parcel.

Pour half of the marinade on each piece of fish and then fold and twist the ends of the baking paper to make parcels. Allow the fish to sit in the marinade for 15-30 minutes prior to cooking.

Preheat your oven to 180 degrees. Bake your fish for 15-20 minutes depending on the thickness of your fillets. Serve with sautéed vegetables, steamed greens or a fresh salad.

Serves 2

Almond Pulp Power Balls

The best thing about home made almond milk is the fact that you are left with the pulp that can then be used for something else. Almonds, being a great source of protein and good fats, make for an excellent treat and therefore are a great 'go to' snack when you are experiencing those sugar and hunger cravings.

Ingredients:

1 cup almond pulp
8 medjool dates, pitted
½ cup smooth peanut butter
pinch sea salt
1 tablespoon raw cacao (for rolling)
1 tablespoon desiccated coconut (for rolling)

Method:

Place pulp, dates, peanut butter and salt in a high speed blender and process until well combined.

Combine the cacao and coconut on a plate. Using damp hands, shape mixture into balls and roll in the coating.

Best stored in a well-sealed container in the fridge.

Makes 16 balls

Grain-Free Nut-Free Choc Chip Biscuits

I am always looking to make new creations for my kids that are school friendly and therefore need to be nut free. I have been experimenting a lot with quinoa flour and finally I have created a recipe that BOTH my kids like (even the one that doesn't like banana....). These biscuits are sweetened mostly by a ripe banana and a little maple syrup, which you can eliminate if you like. They are packed with protein and are a fabulous snack. Winning all around!

Ingredients:

1 cup quinoa flour
¾ cup quinoa flakes
1 teaspoon baking powder
¼ teaspoon sea salt
1 teaspoon cinnamon
2 tablespoons coconut oil, melted
2 eggs
1 ripe banana, mashed
2 tablespoons maple syrup
½ cup sweet cacao nibs

Method:

Preheat oven to 180 degrees and line tray with baking paper.

In a large bowl mix together the flour, quinoa flakes, baking powder, salt and cinnamon.

In a separate bowl, whisk together your eggs and melted oil. Add the mashed banana and maple syrup ensuring that it is all well combined.

Add your liquid ingredients to your dry ingredients and mix until a dough forms. Gently fold in the cacao nibs.

Place a spoonful of the mixture onto your prepared tray and bake for 20 minutes. Transfer the cookies onto a cooling rack.

Store in a well-sealed container for 5 days.

Makes 10-12 biscuits

Sweet Coconut Balls

I find that many of the protein power ball recipes involve nuts which eliminates me being able to send them to school with my kids. This is why I have created these balls that are based around coconut which not only provides a nice hint of sweetness but also gives you a good source of fat that will satisfy those cravings you may experience during the day.

Ingredients:

2 cups flaked coconut
2 tablespoons coconut oil, melted
2 tablespoons sweet cacao nibs
2 tablespoons maple syrup
¼ cup goji berries
¼ teaspoon nutmeg

Method:

Place all ingredients in a high speed blender / food processor for approximately 30 seconds until the mixture is well combined.

Using slightly wet hands (or gloves) carefully roll mixture into balls. Mixture will be soft and delicate. Place in fridge for 30 minutes to set.

Makes 10 balls

Totally Tahini Smoothie

Good sources of fat are a sure way to leave you feeling full and sustain you for long periods of time. This smoothie is based around those good sources of fat with the addition of activated cashews, avocado and a splash of tahini. Boosted by superfoods such as mesquite powder and bee pollen, you will feel that constant energy buzzing around.

Ingredients:

¼ cup activated cashew nuts
¼ avocado
1 tablespoon tahini
1 tablespoon goji berries
1 teaspoon raw cacao powder
1 teaspoon mesquite powder
1 teaspoon bee pollen
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

BBQ Parsley Fish

Warmer days are fast approaching so it's time to wipe off the cobwebs from your barbecue and get cooking! Here's a really simple, fresh recipe to get you going. The fish absorbs the beautiful flavours of the parsley dressing which goes so nicely with the charring of the barbecue.

Ingredients:

2 x 180g firm white fish fillets (I like to use Blue Grenadier)

Parsley Dressing:
½ bunch fresh parsley
½-1 lemon juiced
1 clove garlic, minced
1 tablespoon olive oil
pinch of sea salt.

Method:

Turn on your barbecue to heat it up.

Make the parsley dressing by placing all ingredients, starting with only the juice of a ½ lemon, in a food processor and blend until it is well combined. You want the mixture to be slightly runny so you may need to add the juice of other ½ of the lemon.

Prepare 2 separate pieces of aluminium foil with a smaller piece of parchment paper inside. Place the fish on the parchment paper and top each fillet with 2 tablespoons of the parsley dressing. Spread the dressing so that it covers the entire fish. Wrap the ends of the aluminium foil so that the fish is enclosed.

Cook on the barbecue for 20 minutes, turning them once half way. Remove from the barbecue, unwrap and serve with a beautiful fresh salad and some extra lemon.

Note, this can be prepared in the oven as well by baking for 20-25 minutes at 180 degrees.

Serves 2

Immune Booster Smoothie

It seems to be that with the change in weather there are many colds and viruses floating around. Keeping your immunity at it's optimum is going to be extremely important to ensure that you don't get struck down. Eating lots of real, fresh produce will ensure that you are going to get optimum nutrients and then supporting it with The Healthy Chef's Natural Immune Support, which is as easy as adding a teaspoon to your smoothie, will give you the extra boost your immunity requires.

Ingredients:

¼ cup walnuts
1 frozen banana, chopped
½ cup papaya, chopped
1 serve Healthy Chef Vanilla Pea Protein
1 teaspoon Healthy Chef Natural Immune Support
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

Pineapple Mint Smoothie

Kale can be somewhat bitter and therefore a little scary to add to smoothies, however when it is combined with the fresh pineapple and dates, you will be happy to know, that you will be left with a beautiful sweet taste in your mouth. This is an extremely energising smoothie, that is really refreshing thanks to the mint and is great to have at any time of the day.

Ingredients:

1 cup fresh pineapple pieces
1 cup kale
2 Medjool dates, pitted
a few fresh mint leaves
4 drops peppermint essence
¼ avocado
1 cup cashew 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

Perfect Pear Smoothie

I have been receiving the sweetest pears from my Bayside Farmbox organic fruit and vegetables. Together with a little banana, there has been no need to add any extra sweetening to this smoothie. Thanks to the cacao, Brazil nuts and chia seeds, you are getting loads of good fats, omega 3's and anti-oxidants all in the one meal.

Ingredients:

10 brazil nuts
1 pear, cored and chopped
½ frozen banana, chopped
1 tablespoon hemp seeds
1 tablespoon Mesquite powder
2 teaspoons raw cacao powder
2 teaspoons chia 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. Pour into glass and enjoy.

Serves 1

Orange Sherbet Smoothie

There's something about that fizziness feeling on your tongue that makes you feel young again. A quick blitz of some orange and lemon in combination with coconut yoghurt has easily replicated that tingling feeling.

Ingredients:

12 macadamia nuts
2 medium sized oranges, peeled and chopped
1 lemon, juiced
2 tablespoons natural Coyo coconut yoghurt
1 teaspoon vanilla extract
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

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