Tag Archives: easy

Summer Popsicles

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Australia is warming up and we’re getting ready for summer – hooray! With summer comes sun bathing, flip flops, and of course ice cream! We are definitely not willing to sacrifice our bikini body that we’ll need to flaunt on boxing day though, so we need guilt-free options. Here are 3 healthy, delicious, and very summery popsicle recipes that are super quick to make!

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Blackberry Froyo (makes 6)
1.5 cups low fat Greek yoghurt
2.5 cups frozen blackberries (thawed out)
Sweetener to taste (rice malt syrup or stevia)

Stir sweetener through the thawed out blackberries. Do the same with the yoghurt, but keep separate from the berries. Layer popsicle mould with a layer of yoghurt and a layer of berries. Continue this process until filled. Pop in the freezer for at least 4 hours.

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Mango Lassi Pops (makes 6)
1.5 cups low fat Greek yoghurt
3 cups frozen mango
3 tablespoons shredded  coconut
Sweetener if desired

Combine all ingredients in a high speed blender until smooth. Fill moulds and freeze.

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Breakfast Creamsicle (makes 6)

1.5 cups almond milk
2 bananas
2 tablespoons chia seeds
2 tablespoons hemp seeds
2 tablespoons protein powder
2 teaspoons cinnamon
2 medjool dates

Combine all ingredients in a high speed blender for at least 1 minute. Fill moulds and freeze.

 

Healthy Strawberry Macaroons

I want to clear up the confusion between macaroons and macarons. Macarons is a sweet meringue-based confection made with eggs, icing sugar, granulated sugar, almond meals, and food colouring/flavour. It is usually filled with a ganache or buttercream. The macaroon is a type of light, baked confection, that can look like a small cake or meringue-like cookie. Here is an illustration provided by blogilates

It is this innocent-looking delightful treat on the high tea tiers that makes us second guess the healthy eating vow we murmur to ourselves as the tea is being poured into our fine china cup.

Not Your Typical Dietitian has developed the “Not Your Typical Macaroon” and gave it a healthy twist, without refined sugar and butter. I am not saying that this treat is that healthy that you can now gorge yourself on them, but they’re definitely a better option than the macarons you’ll find staring back at you through the glass casing at the patisserie. And they have real fresh strawberries in them!

Ingredients:
Makes ~20 macaroons

1 ½ cups almond flour
2 ½ cups organic shredded coconut
3 tablespoons raw honey
3 tablespoons cold pressed coconut oil
2 teaspoons natural vanilla extract
1 punnet fresh strawberries (250g) (finely chopped)
Pinch sea salt

Method:
Combine dry ingredients. Warm coconut oil and honey in a bowl suspended in hot water until runny, then add vanilla. Combine with dry ingredients. Once well combined, carefully mix through the strawberries. Use your hands to form into macaroon shapes and place on baking paper. Chill in fridge for around 1 hour or until firm. Keep refrigerated in an airtight container. Will keep for 1 week.

IMPORTANT: You probably noticed that these babies don’t require any baking. However, if you would like to bake these for a crunchy outer casing and soft chewy centre, then you can bake them at a very low temperature (140 or 150 degrees Celsius) for around 40 to 50 minutes. The key is not letting them brown too much – so keep an eye on them!

 

Easy Homemade Almond Butter

I can’t believe I have only just discovered the wonderful world of making my own nut butter. I didn’t realise it is so easy to do! If you’re a nut butter lover like me, you probably go through a jar per week – which can work out to be an expensive addiction in the long run. I like to slather it on most things – oats in the morning, smoothies, fruit, dates – the possibilities are endless! By making your own nut butter you’re saving at least 50%. If you live in Australia a jar of nut butter bought at Woolworths costs anything from $7 up, but only costs around $4 if you make the equivalent amount at home. Yippee!!

Why bother you ask? Well…….

Nuts are a really good source of “healthy fats” which has been shown to be beneficial for your heart and also your brain (if they’re the omega-3 type of oils). Nuts are also high in protein and high in fibre – which is perfect for keeping you full and curbing cravings for sugary snacks. By grinding your nuts into a nut butter you’ve just opened up a whole new world of possibilities…no more boring trail mix for snacks! You can use it as a spread on this bread with some banana and honey. You can add into smoothies like this one. You can spread on fruit for a snack or fill a medjool date – my favourite!! You can even add it to ice-cream – yum!! Endless fun to be had. Best of all, it is really easy to make.

Ingredients (makes one small jar of nut butter)

2 cups of almonds (or add in a mix of nuts like brazil nuts, cashews, sunflower seeds, chia etc.)
Optional additions: 2 tablespoons of oil (coconut or macadamia), maple syrup

Method

Add nuts to a blender and blend on high to form a “flour” consistency. Then blend on medium speed until creamy and buttery. It is that simple! Really! All you need is a little patience. The process usually takes between 10 to 15 minutes for 2 cups of nuts. If you don’t have a high power blender the process may take up to 20 to 25 minutes. You may need to stop the blender and scrape down the sides of the blender every now and then. The main thing is to be patient. At first the consistency will become floury, then crumbly with some moisture, and then finally the buttery silky consistency will start to appear. If you want a deeper toasted and creamy texture you can roast your nuts for 5 to 10 minutes in the oven before blending. However, I like to have raw nut butter. It is really up to you.

Now go spread that nut butter on something…

Roast veggies with Grains, Greens & Tahini

Happy Dietitian Day everyone!!

I’m sure that this is probably the first time you’ve ever heard that there is an actual day to celebrate Dietitians. Well if that is you, all the more reason to fimiliarise yourself with what Dietitians do, where to find your nearest Accredited Practicing Dietitian, and more importantly, how we can help you! Take a look at the Dietitian’s Association of Australia website!

But first…let’s celebrate Dietitian’s Day with a salad…boring??? Not at all!! This one is so delicious, you won’t even know that you’re eating a salad – I promise!

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Ingredients (makes 4 to 6 serves):

1/4 large japanese pumpkin 3 medium sweet potatoes 2 large beetroots 1 tbsp Olive oil 2 cups of cooked 4Grain Protein Rice (for this recipe I substituted the brown rice with wild rice and buckwheat) 1/2 head of broccoli 4 cups Spinach leaves 2 tbsp Tahini 1/4 cup Almond Milk Juice from 1/2 a lemon 1/2 a tsp Chilli powder 1/2 a tsp Garlic powder

Step 1: Roast veggies for approximately 30-40 minutes in a moderate to high oven with olive oil.

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Step 2: Prepare the 4Grain Protein Rice

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Step 3: Steam broccoli for 2 to 3 minutes or until cooked but still slightly crunchy.

Step 4: Combine the tahini, almond milk, lemon juice, chilli powder and garlic powder in a small glass jar and shake to combine until it forms a creamy sauce consistency.

Step 5: Mix together the spinach leaves and broccoli. Top with grains, roast veggies and tahini sauce. Enjoy!

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The tahini sauce and creamy roasted pumkin is a match made in heaven!

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This provides at least 3 out of the recommended 5 serves of veggies for the day.

It is also gluten free, vegetarian and vegan friendly, and a great choice if you’re watching your waistline!

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The high fibre content will keep your insides healthy and regular and help with weight management and blood sugar control. The tahini sauce packs a good dose of calcium and omega-3 fatty acids!

Sold yet? Give it a try this week and let me know how you liked it!

What is your favourite way of having roast veggies?