If you ever needed a reason to work out, this pre-workout snack is it! These brownies are light, fluffy and sweet. With the perfect combination of carbohydrates, fat and protein, as well as a little kick of energy from the cacao, this snack is not only great for your workout but will also help assist you in a quick recovery.
2 medium sweet potatoes
2/3 cup (53g) raw cacao powder
1/2 cup (170g) raw honey or maple syrup
1/2 cup (130g) almond butter
1/2 cup (56g) almond flour
1/4 cup (55g) plus 2 tablespoons (for greasing), butter, softened
1/4 cup (48g) coconut palm sugar
2 teaspoons (10ml) vanilla extract
1 tsp baking soda
1/2 tsp sea salt
Preheat the oven to 200°C. Bake the sweet potatoes until soft, about 1 hour. When cool enough to handle, peel and mash.
Reduce the heat to 180°C and grease a 23 x 33 cm baking dish.
Place all the ingredients into a food processor and blend well. Spread the mixture into the prepared baking dish and bake for about 30 minutes. They are done when a toothpick inserted in the middle comes out clean.
Once they have cooled for a few minutes, cut into squares and refrigerate. They can be stored in the freezer as well.
Yield: about 24 brownies.
Source: Super Paleo Snacks, Landria Voigt
I love a tasty, healthy recipe that’s simple & easy to prepare. This one ticks all those boxes, so I’m sharing it with you:)…
1 tablespoon butter
1 tablespoon olive oil
2 potatoes, peeled and sliced
1 large bunch (about 150g) fresh parsley, thoroughly washed and chopped
1 litre water
1 1/2 chicken or vegetable stock cubes
salt and freshly ground black pepper
Preparation: 5min › Cook: 15min › Ready in: 20min
Melt the butter in a saucepan and add 1 tablespoon of olive oil. Stir in the sliced potatoes and cook gently over medium heat for 5 minutes, or until they are slightly cooked and golden coloured.
Stir in the parsley then pour in the water and add the stock cubes.
Bring to the boil, the reduce heat and allow to simmer for 5 to 10
Remove from heat. Use a hand held immersion blender to puree the soup.
6 cups (1.5lt) reduced salt chicken stock
1 tbsp olive oil
1 leek, sliced
2 garlic cloves, crushed
1.5 cups (300g) Arborio rice
1 cup (120g) frozen peas
100g green beans, trimmed, blanched & halved
1 zucchini, sliced
½ cup chopped parsley leaves
2 tbsp grated parmesan cheese
Bunch of baby rocket
1. Heat stock in saucepan until simmering.
2. Meanwhile, heat oil in a saucepan on medium. Cook leek & garlic for 5 minutes, stirring, until soft. Stir in rice and cook for 1 minute until rice is translucent.
Add ½ cup of stock, stirring until absorbed. Repeat with remaining stock, ½ a cup at a time, stirring, for 15-20 minutes, until stock is absorbed. Fold through peas, beans & zucchini and cook for another 5 minutes until rice is tender & creamy.
3. Remove from heat and stir through parsley and parmesan. Stand covered for 5 minutes. Season to taste and serve with baby rocket (or similar).
6 each Eggs
3 each Egg yolks
1/4 cup/30g/1oz Buckwheat flour
1/2 each Banana
1 tsp Natvia/ Stevia
1/4 tsp Baking soda
1 tbsp/20g/0.7 oz Greek yogurt
1 tbsp/7g/0.2oz Milled flaxseed
1 scoop Vanilla whey protein
Orange & Passion Fruit Greek Yogurt
1 small tub Total Fage Greek Yogurt
1 each Orange, Juiced and zested
1 tsp Natvia
2 each Passion fruit
Servings: 10 mini pancakes
Preheat Oven 180°.
Pancake batter – in a large mixing bowl add eggs, buckwheat flour, banana, Natvia, baking soda, greek yogurt, flaxseed and whey protein. Use an electric mixer to blend the pancake batter to a smooth, runny consistency.
Cooking – in a large frying pan add some coconut oil (1/4 tsp.) place egg rings on the pan, leave some space between them. Pour pancake batter into egg rings using ¼ cup measurement, don’t fill to the top, half fill the egg rings. Once you see bubbles forming remove from pan. Finish cooking in the oven. See next step.
Oven- on a lined, greased baking tray, place the egg ring on the tray and gently remove the pancake by gently pushing it out. Give it a quick wipe to remove the excess batter and repeat the process until pancake batter is completely gone.Regularly flip pancakes over in the oven to ensure they are cooked evenly.
Orange and Passion Fruit Greek Yogurt- in a mixing bowl add greek yogurt, juice of an orange, orange zest, natvia and passion fruit- stir until combined.
Viola – plate up and enjoy.
– See more at: http://www.sweeterlifeclub.com/recipes/orange-passion-fruit-buckwheat-protein-pancakes/#sthash.TDTQTOJ5.dpuf
Hearty & Nutritious!
2 tbs olive oil,
500g beef check steak, cut into 2 cm cubes
1 large onion, finely chopped
3 teaspoons sweet paprika
3 carrots, peeled, cut into 1 cm cubes
2 swede, peeled, cut into 1 cm cubes
2 sticks celery, thinly sliced diagonally
8 cups chicken stock
1 cup pearl barley
- Heat 2 teaspoons oil in a large, deep saucepan over medium-high heat. Add beef (in batches if needed) and cook for 3-4 minutes or until browned. Transfer to a plate.
- Add remaining oil and onion to pan. Cook for 2-3 minutes or until tender. Add paprika and cook for 1 minute. Add carrots, swede, celery,, stock, 6 cups water, barley and beef. Bring to the boil. Skim any scum. Reduce heat and simmer, partially covered, for 75 – 90 mins or until tender. Season with salt and pepper.
Note: This soup is freezing friendly. Can freeze it for up to 3 months. Handy for a quick, filling meal in winter!
It’s a great time to use your slow cooker or crock pot. Here is an easy, tasty & healthy slow-cooker recipe. I’ve made this 2 weeks in a row, I just improvised with the vegies & flavours so they were different enough!
1.5 kg chicken pieces
2 carrots, sliced
2 onions, sliced
2 stalks celery, sliced
salt & pepper to taste
1/2 cup chicken broth or white wine
3/4 teaspoon basil or oregano
Place half the carrots, onion and celery in the bottom of the slow cooker. Add the chicken, salt, pepper, liquid and remaining vegetables. Sprinkle with herbs. Cover and cook on (Auto) for 6-7 hours.
Does winter chill you to the bone? Warm yourself with ginger and cinnamon,
or make a Chai (instructions in packet available at Freedom Chinese Medicine)
Ginger and cinnamon are very warming. They can be added (in small portions) to slow cooked stews, soups and broths. According to Chinese medicine, fresh ginger brings the body’s heat to the
skin’s surface. It invigorates the immune system and helps us feel protected from the winter’s chill. Dried ginger produces a much stronger, more intense
heat. Cinnamon warms from within, and is especially helpful for people who suffer from pain in the lower back and cold arms and legs during winter.
Winter Warming Tea packets & recipe available in store at Freedom Chinese Medicine for $11.50.
Contact us on 9486 5966 if you’d like us to put some aside for you.
By: Bark Time
For the pastry:
1 1/3 cup/200g/7oz All purpose flour
200g/7oz unsalted butter, cubed
5 tbsp/ Natvia
1 ea Egg yolk
1/2 tsp baking powder
3 drops Vanilla essence
For the filling:
1 tbsp/14g/0.5oz Natvia
1 tsp Cinnamon
Few handfuls of desiccated coconut
1. Sift the flour Into a large mixing bowl add the Natvia sweetener and combine, add the baking powder and vanilla essence and finally add the cubed butter. Bring all the ingredients together and add the egg yolk. Once you have a smooth and even pastry for our base split it into two halves and place in the fridge to settle.
2. Preheat the oven to 160C.
3. Wash and peel the rhubarb and apples, then trim the rhubarb and core/deseed the apples. Once cleaned up then chop them all up into small cubes.
4. Place them in a saucepan, add Natvia sweetener and cinnamon and gently cook until the fruit becomes soft, stir gently as you don’t want to turn the fruit into a mush.
5. Remove from the heat and put aside.
6. Prepare a small cake frame (around 12” X 12”) by lining with baking paper. Retrieve one half of your pastry from the fridge. Fill the bottom of your baking trey with a thin layer of the pastry either by rolling it out (if you are adept with a rolling pin) or just by patching piece by piece with your fingers (if you are not) – your pastry should be very easy to work with so this isn’t difficult.
7. Next cover your pastry with a thin layer of desiccated coconut then on top of your coconut layer spoon some of the stewed fruit filling; then again cover with a thin layer of desiccated coconut.
8. Take the second half of your pastry from the fridge so it is as chilled as it can be and using the “big eyes” on your grater grate all over the top.
9. Pop it into the oven and allow to cook for 30-35 minutes or until a nice golden colour.
10. Remove from the oven and allow to cool.
11. Sprinkle with Natvia sweetener to give it a nice dusted finishing look. Enjoy!
The dish makes a great side for roasted chicken or fish simply seared with lemon and garlic. Or, bring leftovers to work for a healthy lunch.
The recipe is endlessly adaptable. You can sub in 2 Tbsp. lemon juice for the preserved lemon, and also play around with other herbs and spices like mint, coriander and cinnamon.
1 head cauliflower, separated into small florets
2 Tbsp. olive oil
1 Tbsp. za’atar
1 tsp. cumin
¼ tsp. red pepper flakes or 1 tsp. Aleppo pepper flakes
2 cloves garlic with skins on
Salt and freshly ground pepper
1 cup quinoa, rinsed and drained
1 2/3 cup water
3 Tbsp. finely chopped preserved lemon rind (flesh removed before chopping rind)
3 Tbsp. golden raisins
3 Tbsp. toasted, chopped hazelnuts, pine nuts or sliced almonds
handful cilantro leaves, chopped
Optional: drizzle of plain yogurt and/or pomegranate molasses
Preheat oven to 425 F. Line a baking sheet with parchment paper. In a bowl, combine cauliflower, olive oil, spices, and a good dusting of salt and pepper.
Spread on baking sheet and add garlic cloves. Bake for 35-40 minutes, stirring every 15 minutes to get the cauliflower evenly browned.
Meanwhile, bring water to a boil in saucepan, then reduce heat and add quinoa. Cover and simmer 15 minutes until liquid is evaporated.
Remove cauliflower from oven. Remove garlic cloves and let cool. Once cooled, squeeze garlic from skins and mince or mash with a fork.
In a large bowl, fold together cauliflower, garlic, quinoa, preserved lemon and pine nuts. Garnish with cilantro, and perhaps some yogurt and pomegranate molasses. Tastes great served warm or room temperature. Serves 6-8 as a side dish.