Nut & Seed Energy Squares

 

If you’re looking for a nutritious protein-rich snack to keep you going until your next meal, these tasty little ‘nut and seed energy squares’ are just what the nutritionist ordered. They’re loaded with protein and fibre to help balance your blood sugar levels and keep sugar cravings at bay. They also contain beneficial fats for good cardiovascular health and brain function. Chia seeds and dates are both great for helping keep you regular too.

 

Ingredients:

16 Medjool dates (seeds removed)

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

2 heaped tbsp chia seeds

3/4 cup desiccated coconut

1/4 cup cashews

2 heaped tbsp tahini

1/2 cup puffed brown rice or puffed quinoa

 

Method:

Pulse all dry ingredients in a food processor until ground. Transfer to a bowl.

 

Add Medjool dates and tahini to the food processor and blend until it forms a paste. Add dry ingredients and pulse until well combined.

 

Use your hands to press the mixture into squares and top with a whole almond and some pumpkin seeds.

 

Store in the refrigerator in an airtight container. Makes around 12-14 squares

Pear & Grape Vanilla Bean Yoghurt Cups

These absolutely delicious ‘pear and grape vanilla bean yoghurt cups’ make a perfect healthy breakfast, snack or dessert. It is a wonderful source of probiotics, to promote the growth of good bacteria in your gut. This is important for good digestion and a strong functioning immune system. Around 80% of your immune cells are actually situated in your gut, so eating yoghurt daily is a great way to protect yourself from colds and flu this coming winter. These nutritious cups will also provide you with plenty of fibre, calcium, vitamin C and D, healthy fats, zinc and selenium. You can use any seasonal fruits you like. You can also use stewed fruit for a warm winters breakie. Yum!!!

 

Ingredients:

2 small ripe pears

Handful of green grapes

Vanilla bean yoghurt – I love Barambah organics vanilla bean yoghurt. You can make your own with some natural yoghurt, some vanilla bean seeds and a pinch of cinnamon.

Handful of sunflower and pumpkin seeds

Handful of whole raw almonds

Some Brazil nuts

Spoonful of chia seeds

Handful of coconut flakes

Handful of whole oats

Drizzle of raw organic honey

 

Method:

Dice up your pears and put them into two glasses. Halve the grapes and add some to each glass.

Pour a good serving of yoghurt over your fruit.

In a food processor add all the other ingredients and pulse until you have small pieces. Pour mixture over the yoghurt and then top with some grapes and an almond to make it look pretty. Then enjoy!

Keep any leftover nut and seed mix in the fridge to sprinkle over breakfast cereal, add to smoothies or sprinkle over yoghurt.

Gluten-free Lemon & Chia Cakes

These gorgeous little gluten-free lemon and chia cakes make the perfect healthy treat with a cup of herbal tea or nutritious snack for your kids.

Chia seeds are the richest plant source of omega-3 fats around and exert a number of mighty health benefits.These tiny super seeds contain around 32% omega-3 fats, which are essential for cardiovascular health,  optimal brain and nervous system function, and for soft and supple skin. Chia seeds are also packed with dietary fibre to help keep you regular and to promote good digestive health. These delicious cakes will also provide you with plenty of protein, calcium, and zinc. Coconut oil is a fantastic source of fuel for your brain, which can help boost your memory.

 

 

 

Ingredients:

1 ½ cup almond flour

¼ cup chia seed meal

1 ½ Tbsp baking powder

½ cup organic raw honey

4 organic eggs

1/3 cup coconut oil, melted

1/4  cup natural yoghurt

1 Tbsp organic lemon rind

2 Tbsp sunflower seeds, for top

 

Topping:

1 Tbsp organic raw honey

1 Tbsp organic lemon juice

 

Method:

Preheat oven at 160*C.

Grease and place grease proof paper circles in a 12 hole muffin tray.

Place all ingredients in food processer and blend until well combined.

Pour mixture into cup cake holes and sprinkle with sunflower seeds.

Bake for 30 minutes, until skewer comes out cleanly from centre.

Mix honey and lemon together.  Pour 1 tsp over each cake while hot.

Let sit until cooled and then enjoy.

Lily’s coconut protein balls

On the weekend I was doing some experimenting in the kitchen with my daughter, and we came up with these really yummy, and totally healthy, protein balls. They were so quick and easy to whip up, and my daughter and her friend had loads of fun rolling them all in coconut and being my chief taste testers. A good tip, make a double batch because they won’t last long.

 

These protein balls make the perfect healthy snack for work, or to keep in your bag when you’re out and about, or as a nutritious treat for your kids. If you replace the ABC nut butter with tahini (sesame seed paste), these balls will then be nut-free and ideal to put in your kids school lunch boxes. These protein balls are an excellent source of good quality protein, using a raw fermented brown rice protein powder, along with protein-rich nuts and seeds. These balls also provide plenty of fibre, found in dates and chia seeds, for good digestive health and to keep you regular. The nuts and seeds used will also supply you with zinc for a healthy functioning immune system, calcium for strong bones, and magnesium to help calm the nervous system and help you sleep. Chia seeds are also one of the best natural plant sources of omega-3 essential fatty acids, needed for optimal brain function and heart and nervous system health.

 

Having healthy protein-rich snacks, like these balls, on hand is one of the best ways to curb sugar cravings, as protein helps to keep blood sugar levels nice and balanced. Protein is important to supply the body with amino acids to build and repair the body. Protein also makes you feel satisfied for longer, so you’re not feeling hungry again soon
after eating.

 

 

Ingredients:

30 dates (sulfur-free)

1/2 cup sunflower seeds

1/4 cup chia seed meal

1/2 cup desiccated coconut (plus extra coconut to roll balls in)

2 Tablespoons cold pressed coconut oil

1/4 cup ABC (almond, brazil and cashew) butter

3 Tablespoons Sunwarrior vanilla brown rice protein powder

 

Method:

In a medium bowl place dates and cover with hot water and leave for 10 minutes.

Put sunflower and chia seeds, desiccated coconut and protein powder in a food processor and blend. Pour into a large bowl.

Drain the water from dates and then place dates into food processor. Add ABC butter and coconut oil to food processor and then blend. Add date mixture to large bowl with dry seed mixture and then with clean hands mix together well.

Cover a small plate with desiccated coconut. Make individual balls with mixture and then roll in coconut.  Place in the fridge for an hour and then enjoy. Store them in the fridge in an air tight container.

Makes 15 balls.