Buckwheat pancakes with stewed berries

Buckwheat pancakes with stewed berries

Looking for a delicious weekend breakfast? Or really, even a weekday one as these don’t take long at all!

These pancakes are super healthy- packed full of fibre, complex carbohydrates, protein, antioxidants and healthy fats. They will also keep in the fridge for a couple of days and toast well for a quick snack.  Enjoy! xx

 

Buckwheat pancakes:

1 cup buckwheat flour

2 eggs

1/4 cup water or almond milk

1 tsp cinnamon

1 tsp nutmeg

1 tsp vanilla essence

 

Method: Whisk the eggs, then add the buckwheat flour, spices and water/milk to reach a desired consistency. A thicker batter will make a thicker pancake, and a thinner batter (more water) will make more a crepe. Heat a fry pan and cook pancakes until bubbles appear, then flip.  Top with coconut yoghurt (or any yoghurt, if you’re not dairy free) and stewed berries. You could also add fresh mint, or swap the berries for stewed apples and pears.

 

Stewed berries:

1-2 cups frozen berries

 

Method: heat frozen berries in a pan until they have reached desired consistency. It you want them to be more of a sauce, let them simmer for longer.

Raw Blueberry Fudge

Raw Blueberry Fudge

 

Delicious recipe from Elemental Health and Nutrition

RAW BLUEBERRY FUDGE

INGREDIENTS

  • 1 cup of raw cashews
  • 1 cup of desiccated coconut (not the stuff with a heap of added sugar and preservatives)
  • 2-3 tablespoons of honey
  • 1 teaspoon of vanilla extract
  • ¾ cup of blueberries
  • 1 tablespoon of coconut oil
  • 100g of cacao butter (melted)

INSTRUCTIONS

  • Blend up the cashews and desiccated coconut on low/medium speed, until they become nice and smooooooooth.
  • Add the honey, blueberries, and vanilla extract.  Blend until there are no chunky bits of blueberries left.
  • Add the coconut oil, and blend briefly on low to mix it through evenly.
  • Add the melted cacao butter, and blend briefly on low to mix it through evenly.
  • Tip the mixture into a small square pan which has been lined with plastic wrap, and the put in the freezer for an hour to set.
  • Once set, turn upside down, peel off the plastic wrap, and slice.
  • The finished product should be kept in the freezer or fridge.

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OPTIONAL

  • To make a second “white chocolate” layer, do everything  above again, but without the berries.
  • Pour on top of the blueberry layer one it has set a bit
  • Freeze for an hour

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NUTRITIONAL BREAKDOWN

  • Carbohydrates – 17.3%
  • Fat – 77.6%
  • Protein – 4.7%
  • Calories per serve – 126  (based on 20 serves per recipe)

.Gluten Free and Grain Free

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4 Weight-Loss Rules For Your Morning Meal

Hi all, here is a great post from PopSugar written  on how a good breakfast can help you if you are trying to lose weight.  You can find more great reads at Popsugar.

Skipping meals is never a good weight-loss strategy, especially when it come to breakfast. Eating in the morning wakes up your metabolism, helping you burn more calories throughout your day. A solid first meal of the day also helps keep you feeling satiated so you eat fewer calories later. If you’re working to drop a few kilos, keep in mind these four breakfast rules.

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The key to losing weight is to eat foods that make you feel full, so hunger pains don’t drive you to eat high-calorie foods. For the first meal of the day, go for lots of fibre— at least eight grams. If you’re in a rush, here’s a fruity smoothie you can whip up that contains 11.7 grams.
Depending on your weight, your weight-loss goals, and what you eat for the rest of the day, it’s important to keep your breakfast calorie count between 300 and 500. That means you probably don’t want to splurge on a a high calorie pastry. Choose low-calorie options like veggie omelets, Greek yoghurt, fresh fruit, and whole-wheat toast. A bowl of cereal is another great option; just don’t make these calorie-busting cereal mistakes. If you’re into smoothies, here are some ways to save calories before you sip.
smoothies

Mango-Kiwi Smoothie For Lovelier Locks

If your hair is dull, dry, and brittle, forget spending lots of money on shampoos and styling products that claim to offer shine and moisture. You need to replenish your hair from the inside out! Made from hair-healthy ingredients like Greek yoghurt, blueberries, and kidney beans, this smoothie will help moisturise the scalp and encourage growth. The beans also offer biotin, which is not only great for your hair, but for your skin as well.

This under 400-calorie smoothie contains almost 20 grams of protein. If you’re skeptical about the beans and spinach, the fruit overpowers their mild flavours so you hardly even notice they’re there.

Keep reading for the simple recipe and nutritional info.

Ingredients

  1. 3 ounces non-fat vanilla Greek yoghurt
  2. 1 cup baby spinach
  3. 1/2 cup frozen blueberries
  4. 1/2 cup frozen mango
  5. 1 kiwi, peeled
  6. 1/4 cup kidney beans
  7. 1/8 cup walnuts
  8. 1 teaspoon flaxmeal
  9. 3/4 cup cold water

Directions

  1. Pour everything into a blender and mix well.
  2. Enjoy immediately.

Makes one serving.

 

Banana Overnight Oats

Banana Overnight Oats

The weather is getting cooler and we are getting a little hungrier.  Satisfy the early morning breakfast dilemma with this great recipe.

By Claire Wingrove (@healthylivingaus)

Overnight oats are such a simple and nourishing way to fuel your body for the day! This recipe is perfect for breaking your fast in the morning. Oats are such an amazing wonder food as well as providing the perfect slow-release of energy to keep you boosted for the day. They will keep you fuller for longer and are perfect to boost your brain power for the day!

Along with the benefits of chia seeds, flax and mesquite, you will get a nice dose of Omega 3 fatty acids, fiber, protein, vitamins and hormone-balancing goodness!

Ingredients:

  • 1/2 cup raw/traditional organic oats
  • 1/2 cup homemade almond milk
  • 1 tbsp chia seeds
  • 1 tbsp. flax meal (optional)
  • 1 tsp mesquite powder (optional, can replace with protein powder)
  • 1/2 banana, mashed
  • 2 tbsps coconut yogurt
  • 1/2 tsp. cinnamon

Method: 

1. Combine all ingredients in a sealed container and stir to combine
2. Store in fridge overnight, or minimum 3 hours
3. In the morning, add desired toppings, including other half of banana and whatever else you fancy.

Optional: 

Top with your favorite, nourishing ingredients as pictured. Some delicious suggestions: half of the banana (sliced), blueberries, strawberries, almonds and pepitas (Image 1). Another delicious combo: half of the banana, kiwi, dried fig, almonds and pepitas (Image 2).

Best enjoyed outdoors with a dash of sunlight & connecting to the Earth! 

Slow-cooked low-FODMAP Lamb Casserole

Slow-cooked low-FODMAP Lamb Casserole

Slow-cooked low-FODMAP Lamb Casserole

By Lyndal McNamara

Slow-cooked low-FODMAP Lamb Casserole

…………………………………………………………………………………
Serves: 8
…………………………………………………………………………………
Ingredients

  • 1 kg diced lamb
  • 2 tbs. garlic infused olive oil
  • 5 rashers short-cut bacon, diced
  • 1 tbs. ground coriander
  • 1 tbs. ground cumin
  • 1 tsp. ground cardamom
  • ½ cup red wine
  • ½ cup tomato paste
  • 1 x tin diced tomatoes
  • 1 tin canned lentils, drained and rinsed
  • 2 cups beef stock (no onion or garlic)
  • 3 large carrots, chopped
  • 1 kg potato, cooked and mashed (add 1 tbs. milk, 1 tbs. butter and 1 tsp. black pepper)
  • Parsley, to garnish

Method

  1. Heat oil in a large, heavy based pan
  2. Cook lamb in batches until browned, set aside
  3. In the same pan, cook bacon until browned, add spices and cook for a further minute or until fragrant
  4. Add red wine, tomato paste, diced tomatoes, lentils and stock, bring to the boil
  5. Add cooked lamb, carrot and sauce mixture into a slow cooker
  6. Cook on medium heat setting for 5-6 hours or until meat is tender and flaky and sauce has thickened
  7. Serve with mashed potato and garnish with parsley

 

 

NUTRITION INFORMATION per serve
Energy total
Protein
CHO

Fat total

– Saturated

Sodium

2409KJ

53g

26g

24g

7g
1032mg

Tips:

  1. Use lean diced lamb where possible
  2. This casserole can be cooked in a large batch and stored in the freezer for a convenient mid-week meal

This recipe comes from the  Monash University Low FODMAP Diet blog

On this site we hope to keep you up-to-date with:

  • The latest research findings from our group
  • Provide helpful low FODMAP diet tips & informative posts
  • Special announcements of newly tested foods conducted at our laboratory
  • General frequently asked questions we receive
  • low FODMAP recipes
  • Latest news about our low FODMAP smartphoneapp
  • and much much more!

A great blog to follow if you are interested in more low fodmap recipes.

Roasted Sweet Potato and Kale Salad

Roasted Sweet Potato and Kale Salad

Sweet Potato is one of the healthiest foods for us.  They are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.

Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

Roasted Sweet Potato & Kale Salad

Recipe Adapted from Serious Eats

Print

Ingredients

  • 2 1/2 pounds sweet potatoes peeled, seeded, quartered, and cut into 1/2-inch pieces
  • 1/2 cup canola or vegetable oil, divided
  • Kosher salt and freshly ground black pepper
  • 1 large bunch (about 8 ounces) kale
  • 1/4 teaspoon ground cinnamon
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground nutmeg
  • Pinch ground cloves
  • Pinch cayenne pepper
  • 1 tablespoon light brown sugar
  • 1 small shallot, finely minced (about 2 tablespoons)
  • 2 tablespoons maple syrup
  • 1 tablespoon whole grain mustard
  • 1 tablespoon white vinegar
  • 1 cup (about 6 ounces) dried cranberries or cherries

Directions

Adjust oven rack to center position and preheat oven to 200°c. Toss sweet potato pieces with 2 tablespoons of the oil and season with salt and pepper. Arrange in a single layer on a foil-lined rimmed baking sheet. Bake until potatoes are tender throughout and well browned around the edges, 45 minutes to 1 hour.

Remove from oven and allow to cool completely before attempting to remove from foil. Carefully remove potatoes from foil using a thin metal spatula and transfer to a large bowl. Set aside.

Meanwhile, pick leaves off of kale stems into a large bowl and roughly tear with hands; discard stems. Drizzle with 1 tablespoon of the oil, season with salt and pepper, and massage until well-coated in oil. Transfer to a foil-lined rimmed baking sheet and bake until wilted and crisp in some spots, about 7–10 minutes. Remove from oven and transfer to bowl with sweet potatoes.

In a medium bowl, whisk together shallot, maple syrup, mustard, vinegar, cinnamon, paprika, nutmeg, cloves, cayenne pepper, and brown sugar . Whisking constantly, drizzle in remaining 1/4 cup of the oil.  Season to taste with salt and pepper.

Add cranberries to bowl with sweet potatoes and kale,. Toss with half of dressing, taste, and add more dressing as desired. The dressed salad can be stored in the refrigerator for up to 5 days. Let it come to room temperature or briefly microwave until warm before serving.sweet-potato-kale-salad1

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