nutrition

BACK TO UNI/WORK SNACK IDEAS TO KEEP YOUR HEALTH GOALS ON TRACK!

It's that time of the year again!

Time to get back into the books and ready for a new semester.

Quick and easy snacks that will keep your brain fueled and won't curb your health goals are essential to keep on hand!

Here are a few of my on-the-go snack ideas to take to work or uni:

1. Veggie sticks with hummus!

Slice up sticks of carrot, cucumber and celery to enjoy with a tub of organic hummus.

2. Breakfast jars

If you have an early lecture the next morning pre-prepare you breakfast the night before in a jar, this is perfect for when you have to rush out the door. Below is a recipe for my easy breakfast bowl, store it in a jar in the fridge and it will be ready to go in the morning when you are! Click HERE to get the recipe for my Quick & Easy Breakfast Bowl

3. Bliss balls/ healthy fudge truffles

At the start of each week I made up a batch of delicious treats to take with me when I'm out so I don't get stuck craving something sweet with 7 Eleven around the corner. I can't stress how important preparation is when sticking to a healthy diet! Click HERE for my Healthy Fudge Truffle recipe!

4. Trail mix

Create a trail mix of your favourite nuts and seeds and keep it in your bag as a go-to snack.

5. Baby tomatoes

Tomatoes are one of my favourite foods at the moment! When I don't have a lot of time to cook up a batch of healthy treats, I will take a punnet of spray-free baby tomatoes with me to snack on during the day.

6. Fruit

Easy-peasy, berries or bananas are always great and easy to take along with you.

7. Zoodles

Try this recipe for the perfect nutritious snack! Pack them in your bag for the ultimate raw snack. Click HERE if you want to make Raw Zucchini Noodles!

8. Raw chocolate

For all you chocolate lovers (myself included!) throw a few squares of raw vegan chocolate or 85% dark chocolate into your trail mix.

9. Boiled egg

10. Canned tuna on rye/gluten free crackers

CHOCOLATE & PEANUT BUTTER COOKIES

If you love chocolate and peanut butter, these cookies are for you!!

A super simple recipe, that you can be in your belly within half an hour. Anyone who knows me well knows how much I love chocolate, these defiantly get the choc-o-holic's tick of approval! Packed full of superfoods, and will keep you feeling fuller for longer.

  • Gluten Free
  • Dairy Free
  • Refined Sugar Free

Ingredients (makes 16)

1 cup organic Peanut Butter

2 organic/free range eggs

3 tbsp. 100% pure maple syrup (if you want to make them sweeter add a drop of stevia or 1 tsp natvia)

1/4 cup almond meal

1 tbsp. raw cacao powder

1 tsp white chia seeds

1 tsp baking powder

1 tsp vanilla powder or extract

Pinch Himalayan rock salt

3-4 squares 70%/85%  Lindt dark chocolate, chopped

Method

  1. Preheat oven to 180 degrees.
  2. Line baking tray.
  3. Mix all ingredients in a bowl until well combined.
  4. Roll mixture into 16 balls, then flatten with back of fork.
  5. Bake for 15-20 minutes or until golden.
  6. Enjoy!

SMOKIN' SMOKED SALMON OMELETTE

This is my usual go-to breakfast, I have it most mornings.

I just can't get enough of omelettes at the moment!

This baby will keep you feeling fuller for longer (keeps me going until lunch) and is packed with vegetables and omega-3's.

Ingredients

2 organic or free range eggs

Rock salt (pinch)

Pepper

Fresh of dried basil (1/4 tsp dried)

6 mushrooms (sliced)

3 cherry tomatoes (chopped in half)

1/2 a zucchini (chopped or peeled)

Organic Smoked Salmon (just less than the size of your palm

1/2 spring onion (chopped)

1/4 cup of baby spinach

Method

  1. Whisk eggs, rock salt, cracked pepper and basil together until combined. Set aside.
  2. Heat up a spoonful of olive or coconut oil in a fry pan.
  3. Add veggies and fry until cooked.
  4. Remove veggies from heat.
  5. Pour egg mixture in fry pan on low heat, fry until egg looks half cooked then pour veggie mixture over the top, and continue to fry until cooked.
  6. Serve with fresh baby spinach leaved.

Note: Also great with feta. You can swap the salmon with feta if you are not a salmon fan.

 

MORE HEALTHY DOUBLE CHOC-CHIP COOKIES

I have been craving chocolate like crazy (more than usual) these past couple of days, the stress of exams has almost tempted me to opt for a high gluten, dairy packed and sugar loaded hearty choc-chip cookie!!

To save the day I came up with these delicious DOUBLE Choc-chip Cookies! They can be enjoyed in moderation without that yucky feeling afterwards.

These cookies are not gluten free, but are low in gluten. I have used 85% dark chocolate chips, but feel free to use cacao nibs to make them even more healthy!

What you'll need:

  • 1 cup of oat flour (oatmeal)
  • 1/2 cup almond meal
  • 2 tbsp raw cacao powder (or cocoa)
  • 3 tbsp Natvia (I used the baking mix)
  • 2 tbsp vanilla powder (or essence)
  • 1/3 cup 85% dark chocolate chips
  • pinch salt
  • 1 tsp baking powder
  • 2 medium sized eggs
  • 1/2 cup coconut oil, melted

Method:

Preheat oven to 180 degrees

(Makes about 15-17 cookies)

1. Combine oat flour, almond meal, cacao powder, Natvia, vanilla powder, baking powder and salt in a medium sized bowl, mixing until combined.

2. Add in melted coconut oil and egg.

3. Once all ingredients are combined, roll spoon sized scoops of cookie dough into balls and place on a lined baking tray. Softly press down cookies with a fork before baking them in the oven for 10 minutes.

4. Enjoy!!

 

PANTRY STAPLES - ESSENTIALS FOR CREATING A HEALTHY KITCHEN

I thought I would do a quick post before I head off to bed!

Here are a few of my pantry essentials. I always have them in the cupboard, ready to whip up a nourishing dish or treat.

Making healthy choices requires preparation, although with these essentials you'll be sure to create something delicious and satisfying in a matter of minutes

1. Raw cacao powder - my absolute favourite ingredient! You can add it to smoothies, on porridge, in healthy cookies or muffins, chia puddings or even in raw avocado mousse. Raw cacao is high in magnesium and essential vitamins + minerals.

2. Almond meal - another essential for healthy and wheat free cooking, it is a great alternative to processed flours. Almond meal is a baking must-have, I use it in the majority of my recipes.

3. Coconut oil - a dairy free alternative to butter. Coconut oil is great to use when whipping up a stir-fry or baking a batch of cookies as it is solid at room temperature. Coconut oil has also shown to aid digestion and reduce bloating.

4. Chia seeds - add them to anything and everything. Chia are full of healthy fats, and are high in omega-3 essential fatty acids, which can help reduce inflammation in the body. Chia seeds can ultimately support weight loss and maintaining a healthy weight.

5. A good quality protein powder - I love pea protein and vegan rice protein powders. You can add protein to smoothies, breakfast or baking. Protein is a great Low GI snack which supports weight loss and is sure to keep you feeling fuller for longer.

6. Almond milk (or nut free milk) - a dairy free option to cow's milk, which is suitable for those with food intolerances or who choose not to consume dairy.

Click HERE to view some deliciously healthy recipes!

 

GLUTEN FREE CHOC-CHIP COOKIES

These cookies started off as a bit of an experiment, but worked out pretty well, so well that there are only a few left now! 

  • Gluten free
  • Dairy free
  • Refined sugar free

Ingredients

2 cups gluten free, self raising flour

1/2 cup coconut oil

1/2 cup Natvia natural sweetener (I used the baking mix)

1 large egg

1 tsp vanilla essence (or vanilla powder)

1 tsp guar gum (optional)

80g 85% dark chocolate, or loving earth/sugar free chocolate, chipped

1/2 tsp rock salt

Method - preheat oven to 180 degrees

1. Combine dry ingredients in a medium size bowl

2. Add coconut oil, egg and vanilla in a small seperate bowl and whisk until combined.

3. Mix all ingredients together.

4. Roll mixture into spoon sized balls, then flatten with a fork.

5. Bake for 10-15 minutes, or until slightly golden.

 

VANILLA BEAN & CHIA PUDDING

A refreshing treat that won't leave you feeling bloated.

This baby can be ready to eat in less than 20 minutes, the perfect high fibre snack that will fill you up, and won't bring you down!

  • Gluten Free
  • Dairy Free
  • Refined Sugar Free
  • Vegan

Ingredients:

4 tbsp white chia seeds

1 1/2 teaspoon vanilla bean powder (or vanilla extract)

1 cup almond milk

1-2 tbsp of your favourite sweetener (I used 100% pure maple syrup)

1 teaspoon desiccated coconut (for topping)

1/4 cup raspberries (for topping, or you can mix them in)

Method:

  1. Mix all ingredients in a small bowl, until well combined.
  2. Spoon mixture into 2 small glass jars, top with fresh raspberries and desiccated coconut.
  3. Refrigerate for minimum 10 minutes.
  4. Eat up!

Store chilled in the fridge

 

RAW CHOCOLATE & CASHEW BARK

This recipe is for time-poor, busy choco-holics! Its super easy to throw together with a few pantry staples, and ready to eat in less than half an hour!

  • Gluten Free
  • Vegan
  • Dairy Free
  • Refined Sugar Free

Ingredients

  • 3/4 cup melted coconut oil
  • 3/4 cup raw cacao powder
  • 1/3 cup maple syrup, rice malt syrup or honey (heating the sweetener up can help it to mix in more)
  • 4 teaspoons chia seeds
  • 1/3 - 1/2 cup cashews (lightly chopped)
  • 1 tbsp. buckinis
  • 1 tbsp. cacao nibs (or pepitas/optional)
  • 1 tbsp. desiccated coconut

Method

1. Line a medium sized tray with baking paper.

2. Combine in a medium bowl, melted coconut oil, cacao powder, and sweetener of choice.

3. Pour mixture into tray, then sprinkle cashews, chia seeds, buckinis, cacao nibs and desiccated coconut on top.

4. Place in freezer to set for 20mins.

5. Once set, chop or break bark into smaller pieces and enjoy!

 

Make sure you keep it stored in the fridge as the coconut oil starts to melt at room temp.

CACAO & CHIA PUDDING

My go-to recipe when you just have to have chocolate! Full of healthy fats, antioxidants and fibre. The perfect little indulgent snack to keep in a jar in your handbag.

Ingredients

3 tbsp chia seeds

1 cup almond milk

1 tbsp raw cacao powder

1 spoonful of your favourite natural sweetner (to taste)

2 medjool dates (optional)

Method

Combine chia seeds, almond milk, raw cacao and a spoonful (to taste) of natural sweetener. If you choose to add dates then combine in a blender, otherwise you can mix ingredients in a small bowl.

Once combined, scoop mixture into a jar or 2 small cups. Refrigerate for 1-2 hours.

Eat up!

 

HEALTHY OREOS

One of my all time favourites, I'm so excited to share this recipe with you!

The classic Oreos were always a favourite indulgence of mine, so here is a healthy alternative I've created which will leave you feeling satisfied but won't upset your body! :)

These babies are free from gluten, dairy and refined sugars. 

Ingredients

For the chocolate cookie:

  • 1/4 cup coconut oil (melted)
  • 2 squares 85% dark chocolate (melted)
  • 1 organic egg
  • 1/2 teaspoon vanilla powder (or extract)
  • 1/4 cup raw cacao powder
  • 1 tbsp organic 100% maple syurp
  • pinch baking powder
  • 1 1/4 cup almond meal

For the filling:

  • 4 tbsp coconut oil (melted)
  • 1/2 teaspoon of vanilla powder (or extract)
  • 1 tbsp organic 100% maple syrup
  • 1 cup almond meal

Method

For the chocolate cookie:

Pre-heat oven to 180 degrees.

1. Combine melted chocolate, coconut oil, egg and maple syrup in a medium sized bowl.

2. In a separate bowl combine vanilla powder, cacao, baking powder and almond meal.

3. Combine all ingredients then put in freezer for 15-20 minutes.

4. Roll out cookie dough between 2 sheets of baking paper, using a cookie cutter cut dough and place on oven tray (if dough becomes too sticky place it back in the freezer for another 5-10 minutes).

5. Cook for 15-20 minutes (or until cooked all the way through), then take out of oven to cool.

For filling:

1. Combine vanilla powder, coconut oil, maple syrup and almond meal into a small bowl. If mixture appears to be a little too dry, add another teaspoon of coconut oil.

2. Spread filling over chocolate cookie, then put another one of top to create an Oreo.

Enjoy!

 

Tropical Icy-poles!

Coconut& berry + Peach & raspberry Ice blocks!

A great summertime thirst quencher, these icy-poles are free from sugar and dairy!

Incredibly tasty, refreshing and super easy to make!

Coconut-berry Flavour

Organic coconut water

Handful of mint

3 fresh strawberries

4  fresh raspberries raspberries

Raspberry & Peach Flavour

Organic 100% apple juice

6 fresh raspberries

1 peach

Chop up fruit into small pieces then put in ice-block moulds, add desired amount of liquid (coconut water or apple juice). Freeze for 4 hours or until set. Enjoy!