Recipes

 

 

I love nutritious food!! Trying, sharing and making up my own new recipes is a big part of a Nutritionists life. These are recipes I’ve chelated over time, some are mine and some are beautiful recipes I’ve found along the way.

Rebecca x

 

A few healthy savoury’s…

Carrot & Zucchini slice

• 1 zucchini, coarsely grated
• 2 small carrots, peeled and grated
• 1 brown onion, diced
• 1 cup goats cheese, crumbled
• 1 cup buckwheat flour
• ½ cup oil (olive, rice bran or safflower)
• 5 free range eggs
• Handful of fresh herbs of your choice- I use parsley, coriander, basil & mint
• A. Vogel Herbamare salt to taste (bought from health food section of Coles)

Combine all ingredients with a bar mix or stir with a wooden spoon. Place in a lamington tray (or similar). Cook in moderate oven 160 degrees celcius -180 degrees celcius for 35-45 minutes or until set and golden brown.

 

One of my ultimate inspirations is Theresa Cutter ‘The Healthy Chef’. She makes divine Buckwheat wraps for all the Gluten free foodies out there.

Buckwheat Wraps

• 100g buckwheat flour
• 1 tbsp arrowroot powder
• 200ml carrot juice
• pinch of nutmeg
• pinch of sea salt

1. Pour carrot juice into a bowl
2. Whisk in the buckwheat flour until combined
3. Whisk in the arrowroot and season with the nutmeg and sea salt
4. Check the consistency- it should flow like a crepe batter- you can adjust by adding a little more buckwheat flour or carrot juice if necessary
5. Cook just like crepes in a pan by lightly oiling with little coconut or olive oil then pouring the batter just enough to coat the bottom of the pan
6. Cook for 1 minute and flip over with a spatula to cook the other side for a few more seconds
7. Cool the wraps on a plate and store between sheets of grease-proof paper
8. Store wrapped in the fridge for up to 3 days. Makes 10 wraps.

 

Vegan Nut and Seed Bread

I LOVE this recipe by the authors of ‘Green Kitchen Travels’. I make this loaf every week! Such a great alternative to regular break with it being vegan! It’s very filling, so delicious and easy to make. Great for all the vegans out there however if you wanted to, you could replace the psyllium and water with 5 eggs.

• 2 tbsp psyllium husk powder
• 350ml filtered water
• 2/3 cup raw almonds
• 2/3 cup hazelnuts
• 2/3 cup sesame seeds
• 2/3 cup sunflower seeds
• 2/3 cup flax seeds
• 2/3 cup pumpkin seeds
• 1 tsp fine sea salt
• 3 tbsp melted cold pressed coconut oil or olive oil (plus extra for greasing)

1. Preheat the oven to 180 degrees Celsius. Mix the psyllium powder and water very well together in a bowl and set aside for 5 minutes until it forms a thick gel
2. Meanwhile, place all the nuts and seeds into a bowl, add the salt, oil and stir.
3. Add the psyllium gel and give it a good stir.
4. Set aside for 1 hour (this step is optional but the end result will be better)
5. Pour into a greased loaf pan and bake for 60-70 minutes
6. Remove from oven and leave to cool completely before slicing

 

Protein Pancakes

• 200g rolled oats
• 50g protein powder (Amazonia raw or pranaON are my favourite brands)
• 1.5 cups of buckwheat flour
• 3 egg whites
• 1 whole egg
• 250ml almond milk
• 250ml filtered water

Combine ingredients and mix well. Pour into greased pan at desired size and flip when cooked.

Top with rice malt syrup, frozen berries, goji berries or cacao nibs

Smoothies

Pear and cacao power smoothie

• Small handful raw cashews
• 300ml filtered water
• 4 egg whites
• 1 tsp cinnamon
• 1 scoop vanilla protein powder
• 1 kiwi fruit
• 1 pear
• 1 heaped tsp raw cacao powder
• 1 scoop chia seeds

Blend with ice and enjoy

 

Super antioxidant smoothie

• 1 tbsp acai powder
• 1 tsp cacao powder
• 250 ml filtered water
• handful of blueberries
• 1 scoop of chia seeds
• 200 ml almond milk
• 1 scoop rice/pea protein
• 1tsp coconut oil

Blend with ice and enjoy

 

Super food smoothie

• Handful of mixed berries
• 1 banana
• half an apple
• 1 scoop rice/pea protein
• 1 tsp wheat grass powder
• 200ml almond milk
• 250ml filtered water

Blend with ice and enjoy

 

Pretty Purple Smoothie

• 1 dried organic apricot
• 1 scoop pea protein powder
• 300ml almond milk
• 100ml filtered water
• 1 tsp cinnamon
• 1 kiwi fruit
• handful organic frozen blueberries
• 1 tsp unhulled tahini
• 1 tbsp raw cacao powder
• 1 tbsp acai powder
• 1 tsp molasses
• 1 tsp chia seeds

Blend with ice and enjoy

Super Breakfast smoothie

• 1 tbsp maca powder
• 1 tbsp raw pea protein powder
• 1 tsp cacao powder
• 1 scoop chia seeds
• 1 tsp natural peanut butter
• 1 tbsp acai powder
• 1 tbsp rolled oats
• 1 medjool date
• 4 raw almonds
• 1/2 tsp cinnamon
• 250ml almond milk
• 100ml water

Blend with ice and enjoy

 

 

Guilt free desserts 

Raw homemade chocolate

• 3-4 tbsp raw cacao
• 2 tbsp cacao butter
• 2 tbsp coconut oil
• 2 tbsp rice syrup (can use xylitol as a no sugar substitute)
• 1 tsp vanilla essence or vanilla powder
• 1-2 tbsp pumpkin and sunflower seeds to make it crunchy
• 1 tbsp cut up cranberries/goji berries for extra sweetness if required.

Mix all ingredients, lay out on a tray or plate and freeze for 1 hour. Then leave in fridge

Serve with desiccated coconut on the top

Choc Crackles

• 4 heaped tsp raw cacao powder
• 2 heaped tsp coconut oil
•  1.5 cups coconut chips (flakes)
•  1/2 tsp sea salt
• 3 tbsp raw buckwheat
•  2 tbsp xylitol

Blend in a food processor until desired consistency and roll into balls. Freeze overnight. Makes 6-8 balls

 

Choc hazelnut chia pudding

This recipe is sugar, dairy, egg and soy free! An excellent alternative to all you Nutella addicts!

Mix all ingredients well together in a bowl.
Leave overnight in fridge
Serve cold !

Lemon Maca balls

• 1 cup raw macadamia nuts
•  1 tsp rice syrup 
• 1/2 tsp xylitol
•  1/2 tsp vanilla
• 1/2 tsp sea salt
• 1 tsp cacao butter
• 2 tsp coconut oil
• 1 tsp Maca powder
• 3/4 cup coconut flakes
• 1/2 cup desiccated coconut
• 1 tbsp lemon juice

Raw Strawberry Tartlets

For the glaze and mousse:

For the crust:

• 1 cup  of raw macadamia nuts
• 1 cup of almonds
• 1 1/2 cups chopped pitted dates
• 1 tbsp rice malt syrup
• 1/2 tsp sea salt

1. For the glaze put strawberries, lemon juice, malt syrup and salt in a food processor. Blend well. Remove half and refrigerate.
2. To make the mousse, add the cashews slowly to the remainder of the strawberry mix while processor is on. Blend until smooth and thick. Refrigerate while making the crust.
3. For the crust, blend all ingredients again in the processor. A thick mixture should start to form.
4. Divide the dough into small portions and mould into muffin trays. Line the tray with muffin paper cups. This should make about 12-16 small tartlets. In each tartlet add first the mousse, then top with the glaze. Freeze for an hour and take out when desired.
5. Decorate with a sliced strawberry and a little desiccated coconut.

Original recipe by Martha of ‘Delicious Nutrition Therapy’, recipe has been slightly altered by Rebecca.

Milks

Homemade Almond milk

1 cup of soaked almonds (or your nut of choice, you could even mix them) 

•  1 tsp of unrefined sea salt
• 4 cups spring or filtered water
• 1 tsp vanilla
• 2-3 dates (depending on your preference of sweetness)

 

• Fine muslin cloth, nut milk bag or a thin kitchen towel
• Blender 

1. Soak almonds overnight
2. Blend almonds, dates, water and vanilla
3. Strain through cheesecloth

(Recipe by Food Matters)