Recipes

Mini Quick Bread (Low Carb)

Mini Quick Bread (Low Carb)

  • Servings: 1
  • Difficulty: Easy
  • Rating: ★★★★★
  • Print

I recently came across this quick bread recipe and was tempted by how little effort it required (it really is quick & easy!). Wasn't sure how it would turn out - or if I would like it (since, you know, I love bread!) - but it ended up being a pleasantly tasty surprise. It's easy to make fresh from scratch and you can experiment with different nut, seed or grain flours to suit your preference. Go on - give it a try!


Tips: You can swap out the sunflower flour with other nut or seed flours such as almond or coconut. Instead of buckwheat flour you can use rice flour or any other grain flour that you like. To make this recipe keto-friendly skip the rice or buckwheat flour and use ground flaxseeds (or 100% sunflower flour) instead. This quick recipe can also be made in the microwave – cook on high for about 90 seconds & be careful not to get burned!

Ingredients

  • 1 egg
  • 2 tbsp sunflower flour
  • 1 tbsp buckwheat flour
  • 1 tbsp oil of your choice, liquid
  • 1/2 tsp baking powder
  • dash of salt

Directions

  1. Preheat oven to 350 degrees F (180 C).
  2. In a small bowl, add egg, flours, baking powder and oil. Mix well.
  3. Line a 4 1/2-inch (12cm) ramekin with baking paper and oil.
  4. Pour mixture in ramekin and bake for 12-15 minutes.
  5. When the top is firm, but spongy take out the bread and let cool on a rack. Enjoy!

Nutrition


Per Mini Bread: 250 calories; 19.3g fat; 8.2g carbohydrates; 11.1g protein; 1.2g Fibre; 51% DV for vitamin E; 43% DV for selenium; 29% DV for vitamin B1; 22% DV for calcium; 22% DV for vitamin D.

Recipes

Rise & Shine Green Smoothie

Rise & Shine Green Smoothie

  • Servings: 2
  • Difficulty: Easy
  • Rating: ★★★★★
  • Print

We all know the importance of a healthy breakfasts, but what if you're not an 'egg & veggie' type of a breakfast person. What if you're not a breakfast person at all? Enter the breakfast smoothie! It's a great option for those who just can't stomach solid foods in the morning or prefer to start their day with something on the sweeter side. And, best of all, allows us to pack in loads of nutrient-dense foods, such as veggies, seeds and healthy fats. I also love breakfast smoothies because they are quick and easy to make, you can even batch prep your ingredients and store them in individual serving bags - all you have to do is pop them in your blender in the mornings.



Tips: Feel free to experiment with different fruit & veg combinations. The key thing is to make sure your smoothie includes: protein (e.g. nuts, seeds, beans, collagen or protein powder), fats (nuts or seeds butters, coconut or MCT oil, etc.), veggies (frozen cauliflower and baby spinach are great for beginners), and a liquid for hydration (e.g. nut milk, water or herbal tea). Add a small amount of fruit for sweetness and some herbs or spices for extra flavour!

Ingredients

  • 2 stalks celery
  • ½ cup broccoli florets
  • 2 small cucumbers
  • 1 cup baby spinach
  • 1 cup (or more) water
  • 1 banana, frozen
  • 2-3 sprigs parsley
  • 2-3 sprigs cilantro (coriander)
  • 1 tbsp collagen powder
  • 1 tbsp coconut oil
  • 1 tbsp tahini
  • Pinch of cinnamon
  • 1 tbsp maple syrup (optional)

Directions

  1. Chop celery, broccoli and cucumber.
  2. Place spinach, broccoli and water in blender, blend on high for 10-15 seconds.
  3. Add cucumber and celery (and more water if needed), blend on high for 10-15 seconds.
  4. Add banana, fresh herbs, collagen powder, coconut oil, tahini, cinnamon and maple syrup if using, blend on high for 10 seconds.
  5. Pour in your favourite glass and enjoy the green goodness!

Nutrition


Per Serving: 237 calories; 11.4g fat; 25.4g carbohydrates; 7.3g protein; 6g Fibre; 205% DV for vitamin K; 162% DV for vitamin A; 51% DV for manganese; 41% DV for vitamin C; 39% DV for potassium.

Recipes

Lemon Coconut Chia Cookies

Lemon Coconut Chia Cookies

  • Servings: 10-12
  • Difficulty: Easy
  • Rating: ★★★★★
  • Print

I absolutely fell in love with these gluten-free lemon cookies the very first time I tried them! Stumbled upon this recipe when I had a pack of chia seeds that was about to expire - what a great find it was. They are gluten-free, dairy-free and require absolutely minimal kitchen/cooking/baking skills. Honestly, it's hard to go wrong with these, even if you don't follow the recipe to a T, they always turn out mouthwateringly good!


Tips: You can use baby food apple puree or a very very thick coconut cream (this last version will make the cookies a bit more crumbly) in place of applesauce. You can also swap the rice flour for any other GF flour, the ground sunflower seeds with any other nut or seed and the honey with your favourite natural sweetener. Yep this is a super-versatile recipe, so feel free to experiment!

Ingredients

  • Zest of a lemon
  • 2 tbsp fresh lemon juice
  • 2 tbsp applesauce
  • 2 tbsp honey
  • 3 tbsp coconut oil
  • 2 tbsp chia seeds
  • 1/4 cup finely ground sunflower seeds, flour-like consistency
  • 1/2 cup rice flour
  • 1/2 cup coconut flour
  • 1 tsp baking powder
  • 1/4 tsp turmeric
  • dash of salt
  • Extra rice & coconut flour for coating

Directions

  1. In a large mixing bowl, add zest of lemon, lemon juice, applesauce, honey and coconut oil. Mix well and then add chia seeds. Mix again.
  2. One by one, add sunflower seed flour, rice flour, coconut flour, turmeric, salt and baking powder. Mix the dough well – it should not be too dry. Place bowl in fridge for 10 mins
  3. Meanwhile, line a baking tray with baking paper. In a small plate, sprinkle some rice & coconut flour. Preheat oven to 350 degrees F (180 C).
  4. Once the dough has chilled, take out and using a tablespoon scoop out dough and shape in small balls. Roll into rice & coconut flour and press flat the dough ball using fingers (making it into a cookie shape). Place each cookie on to baking tray.
  5. Bake for 8-10 mins, until golden and then transfer to a cooling rack. Allow to cool before enjoying these gooey cookies!
  6. Store at room temperature for 3-4 days, in the fridge for up to a week, or in the freezer for couple of months.

Nutrition


Per Cookie: 121 calories; 6.3g fat; 11.4g carbohydrates; 2.4g protein; 3g Fibre; 18% DV for manganese; 17% DV for vitamin K; 12.5% DV for copper; 11% DV for phosphorus; 6.6% DV for vitamin E.

Recipes

Protein Bean Brownies

Protein Bean Brownies

  • Servings: 8
  • Difficulty: Easy
  • Rating: ★★★★★
  • Print

I discovered this yummy recipe when I was looking for ideas to use up a pack of beans that was about to expire. The beans are an excellent source of fibre and together with the cocoa powder make a perfect meal for our gut microbes. Other than being beneficial for our microbiome, this recipe is also mineral and protein packed - both from the beans and eggs as well as the protein powder. Oh, and those gooey melted chocolate chunks are just heavenly delicious!



Tips: These brownies can actually freeze pretty well! Just cut them into individual servings and pop into a freezer bag. Using canned beans which are softer will make the batter more smooth & consistent.

Ingredients

  • 1 1/2 cups black beans (canned or pre-cooked)
  • 3 eggs
  • 3 tbsp coconut oil, melted
  • 2 tbsp cocoa powder
  • 2 tbsp chocolate pea protein powder
  • 2 tbsp vanilla protein powder (I used Dr. Amy Myers beef protein)
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup dark chocolate chunks (dairy-free)

Directions

  1. Preheat oven to 350 degrees F (180 C). Blend black beans in food processor into a rough paste. Transfer to a large mixing bowl and add eggs and melted coconut oil. Mix well.
  2. Mixing well after each ingredient add cocoa, protein powders, baking powder and salt one by one into the mixing bowl. Then stir in chocolate chunks (you can just crush 1/3 of a dark chocolate bar).
  3. Using extra coconut oil, grease a 25x10cm loaf tin, then line with baking paper. Pour in batter and bake for 30 to 40 minutes, or until the edges are visibly cooked and the center doesn’t jiggle much when you shake the tin (if using the a toothpick test, it may still come out a little wet and that’s ok – we want these brownies moist!).
  4. Transfer to a cooling rack and allow to cool before cutting into individual brownies.

Nutrition


Per Serving: 175 calories; 10g fat; 8.5g carbohydrates; 13g protein; 5g Fibre; 24% DV for copper; 17% DV for iron; 18% DV for manganese; 16% DV for phosphorus.

Recipes

Salmon fishcakes

Salmon fishcakes

  • Servings: 12
  • Difficulty: Medium
  • Rating: ★★★★
  • Print

These salmon patties are great for entertaining family and friends. They are gluten-free and dairy-free, and work wonderfully well as a healthy main dish with a side of steamed or roasted veggies. I love that they can be batch-cooked and frozen, making meal prep deliciously easy!


Tips: You can save time by using canned or pre-cooked salmon, pre-boiled potatoes and pre-diced frozen onions, carrots, garlic and parsley. Swap white potatoes with sweet potatoes for a lower glycemic index.

Ingredients

  • 500g white potatoes
  • 2 fresh salmon fillets (450g)
  • 5-6 tbsp olive oil
  • 1 medium onion, finely diced
  • 1 small carrot, diced
  • 1 garlic clove, minced
  • 1 cup frozen peas, defrosted
  • 2 eggs, beaten
  • 1/2 cup sunflower or almond flour
  • 1/3 cup fresh parsley, finely chopped
  • 2 tbsp. fresh dill, finely chopped
  • Salt & pepper to taste

Directions

  1. Fill a large saucepan half-way with water, add a pinch of salt and bring to boil. Peel the potatoes and cut them into large chunks. Once the water is boiling, add the potatoes, bring to boil, and then cook on medium heat for 10 mins (until cooked through). Drain the potatoes and set aside to cool off.
  2. As the potatoes boil, preheat oven to 220°C. Place salmon on unbleached baking paper and drizzle 1 tablespoon of olive oil, salt and pepper and bake for 10-13 mins (until cooked through).
  3. Meanwhile, dice and chop vegetables. Once the salmon is cooked, place it in the fridge for 5-10 mins to cool off.
  4. In a large pan, add 1 tablespoon of olive oil, onion, garlic and peas; cook on medium heat for 6-8 mins. Remove from the heat and let cool.
  5. Mash the cooled potatoes with a masher, add olive oil if necessary.
  6. In a large bowl flake the salmon (without the skin) and add the cooked onion, garlic and peas, as well as the potato mash, fresh herbs, flour and eggs. Mix well with a wooden spoon or with your hand.
  7. Make small patties from the mixture and place on a plate. In the same large pan used earlier, heat the rest of the olive oil on medium heat. Add the salmon patties and cook for 3-4 minutes on each side.
  8. When removing the patties from the pan, place them on a plate with a few paper towels to absorb the excess oil.
  9. Serve them warm or cold – your choice!

Nutrition

Per Serving: 218 calories; 13g fat; 10g carbohydrates; 13g protein; 1g Omega-3s; 68% DV for vitamin D; 49% DV for vitamin B12; 36% DV for vitamin A; 37% DV for selenium.