Nut-free Crunchy Muesli Bars
These scrumptious nut-free muesli bars are perfect for school lunches or as a nutritious treat with a herbal tea. These bars are loaded with dietary fibre to support good bowel and cardiovascular health, and provide beneficial fats for brain function, zinc to boost immunity, magnesium required for energy production and the antioxidant vitamin E. These bars are also an excellent source of complex carbohydrates to supply sustained energy to fuel the body and brain.
1 ½ cups oats
40 g desiccated coconut
2 Tablespoons chia or flax seeds + 1 Tablespoon for topping
50g sunflower seeds
110g raw honey
60 g coconut oil, melted
1 tsp vanilla bean paste or extract
7 medjool dates, deseeded and chopped
Preheat oven to 160*C. Line slice tray with baking paper.
Place dry ingredients in food processor and pulse until combined. Add honey, coconut oil, vanilla bean and diced date and pulse until combined.
Press mixture into slice tray, sprinkle with chia seeds and bake for around 25- 30 minutes until golden.
Take out of the oven and cut into squares while still warm. Allow to cool completely before eating. Stores well in an airtight container in the fridge.
Even though its name may be misleading, buckwheat is not actually a grain, it is a fruit seed that is related to rhubarb. Buckwheat makes a great grain substitute for people sensitive to wheat and gluten. Buckwheat is full of fibre and is a good source of magnesium which is beneficial for helping lower stress levels and blood pressure. Magnesium will also help keep blood sugar levels more stable. Buckwheat also provides flavanoids, including rutin, which have powerful antioxidant action and cardiovascular protective properties.
Coconut & buckwheat pancakes
1 cup of organic coconut milk
1 organic egg
1 cup buckwheat flour
3 tsp baking powder
1 tablespoon raw honey
Place wet ingredients in a small bowl and whisk until well combined.
In a larger bowl place dry ingredients and combine. Make a well and then slowly add wet ingredients, mixing gently. Don’t over mix.
Place a little coconut oil in a fry pan and cook until bubbles occur and then flip and cook other side.
Delicious served with date spread, coconut yoghurt, banana, berries, or some raw honey and a squeeze of lemon.
These delicious muffins are jam-packed full of beta-carotene goodness, to help improve your eye health and vision. This important vitamin is also vital for a strong functioning immune system and for beautiful healthy skin. Perfect for school lunch boxes or for an afternoon treat with a herbal tea.
Wholemeal carrot & apple muffins
1 ½ cups organic wholemeal flour
1 tsp baking soda
1 tsp cinnamon
2 tablespoons organic coconut oil
1/2 cup organic raw honey
1 organic egg
1 tsp vanilla extract
1 cup unsweetened applesauce
2 medium organic carrots, grated (makes 1 cup)
2 tablespoons flaxseeds or sunflower seeds plus extra for topping
1 heap tablespoon sultanas
Preheat oven to 180*C. Line a 12 hole muffin tin with paper muffin cups.
In a large bowl place dry ingredients and mix until well combined.
In a smaller bowl whisk all wet ingredients (except carrot) together until well combined.
Make a well in the centre of the dry ingredients and slowly pour in wet ingredients, mixing gently. Don’t over mix.
Gently fold through carrot, seeds and sultanas and then place mixture in muffin cups.
Sprinkle with seeds and bake for around 25 minutes, or until a toothpick comes out cleanly from the centers.
If your new year's resolution is to eat better then here are 8 simple ways that will hopefully help make your new years resolution a reality.
1. First of all don’t overwhelm yourself and try to make too many radical changes to your diet in one go. If you pace yourself and gradually start to introduce new foods and swap unhealthy foods to healthier alternatives over the next few weeks you will be more likely to stick to your new healthy dietary regime.
2. Cook more at home. Getting take-out might seem like the best option when your busy and getting home late from work, but unfortunately a lot of take-away choices are unhealthy and high in calories and damaging fats which can promote weight gain and heart disease. Start the new year on a healthier note by preparing nutritious dishes on the weekend to freeze for during the week, when you cook always cook more so you can take leftovers for lunch, keep some frozen veggies on hand, and find some quick and easy healthy recipes to give you some inspiration.
3. One of the best things you can do to start the New Year off in a healthy way is to give your liver a rest from alcohol. Get into fresh vegie juices such as carrot, beetroot, celery, apple and ginger, and herbal teas such as green, peppermint, chamomile, and tulsi. Dandelion root coffee is a healthy caffeine-free alternative to coffee and does wonders for helping the liver detox. Don’t forget to drink lots of water, at least 1 ½ - 2 litres a day, to flush out toxins properly from your body. Natural sparkling mineral water with a splash of fresh lemon or fruit juice is healthy and refreshing on a hot summers day.
4. Your aim should be to get rid of as many processed and refined foods in your diet as you can and start replacing them with nutritious and natural, unprocessed alternatives. A good place to start is by cleaning out your cupboards and fridge of all your packaged unhealthy foods like sugary breakfast cereals and biscuits, soft drink, and unhealthy sauces. Natural, unprocessed foods are naturally rich in vitamins, minerals, fibre and antioxidants. Eating more of these types of nutritious foods and less processed, refined foods will promote good health and reduce your risk of developing chronic diseases such as cardiovascular, cancer and diabetes.
5. Next, start swapping refined ‘white’ grains such as breads, pasta and rice, for healthy fibre-rich wholegrain alternatives including grainy breads, brown rice, whole oats and wholemeal pasta. Wholegrain foods are important sources of sustained energy, fibre, B vitamins and vitamin E. Choosing these foods over refined ‘white’ carbohydrate foods will help you maintain a healthy weight and help to keep blood sugar and insulin levels nice and balanced.
6. Then, swap unhealthy saturated and trans-fats for healthy unsaturated fats. Replace vegetable cooking oil with virgin olive oil or coconut oil. Instead of margarine you can use organic butter, flaxseed oil drizzled on toast or avocado. Make your own healthy mayo out of Greek yoghurt, and salad dressings from seed and nut oils, lemon juice and fresh herbs and spices. Instead of buying greasy take-away meals make your own healthy homemade alternatives eg. oven baked sweet potato chips, healthy burgers and pizza and oven baked crumbed fish. Choose low-fat dairy foods over full fat varieties.
7. Next step is to start including more antioxidant-rich foods in your diet. These foods help prevent free radical damage in the body and they can keep you younger and healthier. Free radicals damage cells in the body and increase the risk of premature ageing along with chronic diseases. The easiest way to incorporate more antioxidants in your diet is to add a handful of mixed berries to your breakfast cereal, add some acai berry puree or powder to a smoothie, have a couple of green or white teas a day, and add some red or orange veggies to your lunch or dinner such as tomatoes, red capsicum, carrots and pumpkin.
8. Eat more fermented foods. Fermented foods such as yoghurt, tempeh, miso, sauerkraut and other fermented vegetables contain beneficial bacteria that help you maintain a healthy balance of good bacteria in your gut. Eating fermented vegetables is one of the best ways to boost your digestive and immune health this new year.