Açai Bowl

As you can see my latest obsession is eating blended fruit out of a bowl. It doesn’t sound so fancy, but it is absolutely delicious and addictive!

**Açai berries are high in; antioxidants, omega 3,6 and 9, fibre and essential vitamins and minerals.

If you are on Instagram you would know that Acai bowls are very popular at the moment, not only because of their nutritious benefits but also they can look incredibly pretty.

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 Ingredients:

  • 1 100g unsweetened pure açai packet
  • 1 frozen banana
  • 1/2 cup frozen strawberries
  • 1 teaspoon raw pro biotic (optional)
  • 1/4 cup almond milk
  • 2 tablespoons granola of your choice
  • 1 tablespoon coconut chips
  • 1 teaspooon chia
  • fresh fruit

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Method:

  1. Blend the açai, banana, stawberries, pro biotic and milk until smooth.
  2. Pour into a bowl and top with granola, coconut chips, chia and fresh fruit.

Enjoy!

FL xx

 

Smoothie Bowl

Smoothie bowls are a quick and delicious breakfast providing you with important nutrients to keep you satisfied throughout the day.

The difference between a regular smoothie and a smoothie bowl is that they are a thicker consistency and can be topped with fresh fruit, coconut, cereals or nuts – meaning you can’t down it in 10 seconds.

Smoothie bowl

Ingredients:

  • 1/4 cup almond milk
  • 1 frozen banana
  • 1/2 frozen mango
  • 2 tablespoons protein powder
  • 1 teaspoon raw pro biotic
  • 2 tablespoons coconut chips
  • 6 roughly chopped almonds

Method:

  1. Blend the milk, banana, mango, protein powder and pro biotic in a blender (I used a Nutribullet) until smooth.
  2. Transfer to a bowl and top with coconut chips and almonds.

Tip:

You can re-create this using any of your favourite fruits, for an extra hit of greens you could add spinach and spirulina.

 

 

 

Super Food Pancakes

Super Food Pancakes

These pancakes are packed full of nutritious ingredients keeping you full and energised throughout the day. They are also extremely delicious!

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Ingredients:

  • 3 free range eggs
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1 cup rolled oats
  • 1 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 150g ricotta

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Method

  1. Blend the oats in a food processor until they are ground into a powder-like consistency.
  2. Combine oats, eggs, milk, chia, baking powder and cinnamon in a bowl. Rest for 15 minutes to allow the oats and chia to soften.
  3. Add ricotta and stir into pancake mixture.
  4. Heat a non stick pan over a low/medium heat with enough coconut oil to lightly grease the pan. Spoon in the pancake mixture mix, 2 tablespoons per pancake.
  5. Turn down the heat so the pancake cooks through.
  6. Flip over and cook the other side.
  7. Serve with berry coulis**, greek yoghurt, banana and a drizzle of raw honey.

Enjoy!

FL xx

**Berry Coulis:

  • 1 cup mixed frozen berries
  • 1 tablespoon of water
  • drizzle of honey

Place the above ingredients into a small pan and bring to the boil. Reduce to a low simmer until berries, honey and water have started to thicken.

Recipe via: Crank Health Fitness http://www.crankhf.com.au/superfood-pancakes/

 

 

 

 

Tofu Zucchini Noodles ‘Zoodles’

 Tofu Zucchini Noodles ‘Zoodles’

‘Zoodles’ are all the craze at the moment and there is a good reason why. Zucchini’s are very low calorie vegetables; providing only 17 calories per 100 g. They are also a good source of folate, potassium and vitamins including vitamin C and B group vitamins.

Zucchini noodles can be made using a spiralizer and are a great substitution to pasta. When you think about it, pasta has no real flavour so by incorporating zoodles into your meal you still have the same texture and mouth feel without the calories. 12331769_774056596032349_1731008732_n(1)

Ingredients:

Zoodles

  • 2 zuchinni’s, spiralized
  • 100 g tofu, cut into 2cm cubes
  • 1 tsp chilli flakes
  • 1 garlic clove
  • 1 capsicum
  • 1 cup snow peas
  • Pine nuts & grated parmeson to serve
  • 1-2 tps Olive oil

Spinach and Parsley Pesto

  • 1  bunches parsley roughly chopped
  • 2  handfuls of spinach
  • 1 garlic clove
  • 40 g roasted pine nuts
  • Juice of 1 lemon
  • Generous amount of ground black pepper
  • Generous pinch of sea salt
  • 15 g Parmesan, grated
  • 4  tablespoons cold pressed olive oil

Method:

To make pesto combine the parsley, basil and garlic into a food processor. Process until the herbs have been roughly chopped. Add the pine nuts, lemon juice, salt, pepper, Parmesan and olive oil. Process until your mixture forms a chunky paste.

Heat a fry pan with 1 tps of olive oil, add garlic and chilli, stirring for 1-2 minutes. Add the tofu cubes and cook until golden on both sides. Add the capsicum, peas and zoodles and stir through the pesto. Once combined remove from stove and serve. Top with pine nuts, Parmesan and a squeeze of lemon.

Enjoy!

FL xx

 

 

 

Poached Chicken and Soba Noodle Salad

Poached Chicken and Soba Noodle Salad

This is a quick and easy dish, that is full of aromatic flavours and will leave you feeling satisfied.

Soba noodles are made from buckwheat flour which make them a high quality protein source. They are also high in fiber, full of minerals and a good source of B vitamins, making for a well rounded meal.

12338738_1653228391598473_1277063806_nIngredients:

  • 2 chicken breasts
  • 4cm piece fresh ginger
  • 1 garlic clove
  • bunch of broccolini
  • bunch of coriander
  • 4 spring onions
  • 2 carrots
  • 2 tbs soy sauce
  • 1 1/2 tbs white wine vinegar

Method:

Cut 2 onions into 3cm pieces. Place chicken, ginger and chopped onion in a saucepan. Cover with cold water, place the lid on and bring to the boil over high heat. Reduce heat to low. Simmer for 4 minutes or until almost cooked through. Remove from heat. Stand, covered, for 10 minutes. Transfer chicken to a chopping board and shred.

Meanwhile, cook noodles in a large saucepan of water after 2 minutes throw in the carrot. Leave for another 2 minutes or until tender. Drain and rinse with cold water.

Cook broccollini in the microwave for 2-3 minutes or until bright green and tender. Refresh under cold water.

Combine  vinegar, soy sauce and ginger and thinly slice remaining onions. Add chicken, broccolini and carrot to noodles. Drizzle with dressing. Toss to combine. Top with spring onion and coriander.

Enjoy

FL xx