Tag Archives: energy

Supercharged Protein Oats

This breakfast truly is supercharged with nutrients to fuel your muscles, maximise energy levels, and skyrocket your metabolism. It is a bowl of goodness that is packed with protein, fibre, omega-3 fatty acids, and other good fats to keep you full and satisfied for a good 4 hours – which means that you’re less likely to reach for that refined sugar-laden biscuit at morning tea and more likely to go for the healthy choice at lunch time.

This recipe is so quick to make – it literally takes only 5 minutes to throw together and is very portable and easy to eat on the run (if you are one of those people who have to eat their breakfast in the car).

Oh, and it also tastes amazing.

Ingredients:

1/3 of a cup rolled oats
2/3 of a cup milk (almond//soy/cow’s)
1 tbsp. ground flaxseed
1 egg white
Half a mashed banana (small)
3 drops liquid stevia (or sweetener of choice)
1/2 a tsp. vanilla extract
1 tsp. almond butter
1 tbsp. chopped walnuts
1 tsp. maple syrup
Cinnamon & Vanilla Baked Pears for topping (or any other baked or fresh fruit)

Method:
Combine the oats and milk in a small saucepan over medium heat and cook for approximately 5 minutes or until creamy. Take the saucepan off the heat and add the egg white. Stir to combine thoroughly until the egg white is cooked through. Then add the mashed banana, ground flaxseed, stevia, and vanilla. Pour into a breakfast bowl and top with almond butter, walnuts, pears, and a drizzle of maple syrup. Divine!

Question of the day:
What is your favourite way of eating oats?

Link of the day:

Breakfast Crepe with Protein Berry Filling

Mediterranean Multigrain Salad

Today is Salad Inspiration day – and this one will fill up your tank with lots of flavour, fibre, and fat-fighting goodies!

Ingredients:

1/4 cup 4Grain Protein Rice (I also added wild rice and buckwheat to the mix)
10 cherry tomatoes
1/4 onion
2 handfuls of green leaves
1 tsp tahini
Juice from half a lemon
2 – 3 tbsp almond milk
1/2 tsp garlic powder
1/2 tsp chilli powder
1/2 tsp cumin
1 tbsp goats cheese fetta (optional)

Add the chopped onion and cherry tomatoes to the protein rice, and lay the mixture on a bed of green leaves. Place tahini, lemon juice, almond milk and spices in a small glass jar and shake vigorously until well combined and a dressing consistency is achieved. Pour the dressing over the salad and top with goats cheese fetta. Enjoy!

What is your favourite go-to salad?

I love a freshly grilled fish salad with some sort of fruit added to it – like mango or peach! In case you haven’t realised – I’m a bit obsessed with fruit :)

Link of the day:

Fresh Fig & Goats Cheese Salad
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Moroccan Chicken Salad

There are few things as satisfying as enjoying the taste, smell, and look of your food whilst knowing that it is good for you. It is even better when it is easy and quick to make!

This chicken is so tasty, you’ll never want to make it any other way! But there is a bit of cheating involved which cuts prep and cooking time in half and gets the food on the table in less than 15 minutes! Whatch out Jamie!

Ingredients:

2 – 3 small free range chicken breast tenderloins
1 tablespoon Moroccan paste (this is a pre-made paste that you can buy if you’re short on time that has whole ingredients, but if you have some time to spare you can make it from scratch using this recipe)
2 cups fresh dark green leaves
1/4 avocado
1 cup cherry tomatoes
1 tablespoon olive oil
1 tablespoon balsamic vinegar

Method:
Evenly space the tenderloins between 2 leaves of baking paper or cling wrap. Take a kitchen hammer or the flat end of a wooden spoon and give it a few good whacks to flatten the meat. This greatly reduces the cooking time!

Uncover the meat, make a few small cuts/slits in each tenderloin, and spread the paste evenly onto each side. Cover it with the paper and massage the paste from the outside into the meat on both sides. Heat pan.

Meanwhile, wash the leaves and dice the avocado. Combine the cherry tomatoes, a 1/2 tablespoon of olive oil and 1/2 tablespoon balsamic vinegar. Pour onto an oven tray and bake in very hot oven for 5-10 minutes. When the tomatoes start to blister take them out of the oven, squash them slightly with a potato masher to release their juices. Add the remaining balsamic vinegar. Combine the tomato mixture, salad leaves and avocado in a bowl. Mix well.

Add the remaining olive oil in a pan and grill the chicken on each side for 2-3 minutes or until cooked through. Stack the chicken tenderloins onto the salad mixture and enjoy!

If you’re looking for more sustenance, the addition of some 4Grain Protein Rice would be perfect!

What is your favourite way to cook chicken?

Sprouted Buckwheat Granola

ooohhhhh granola…

…there’s something about the crunch that makes you want to go back for more. And why wouldn’t you? This one is super duper nutritious with loads of flavour!

 

Buckwheat is a wonderous little grain-like seed that is not related to wheat at all so its naturally gluten-free and wheat-free (yay for all our gluten intolerant friends)!

It is really high in fibre and has a low Glycaemic Index (GI) which means you have sustained energy throughout the day and you’ll feel fuller for longer – great for weight loss or maintenance!

 

Ingredients:
2 cups buckwheat groats (soaked and sprouted)
2 bananas
1/4 of a cup chia seeds
2/3 of a cup almonds
2 tbs acai berry powder (optional)
2 tbs agave syrup
1/2 cup of shredded coconut
1/3 of a cup goji berries
1/2 cup macadamia nuts
1/4 cup sultanas

Method:
Soak 2 cups buckwheat groats and let them do their magic by sprouting! There is a really helpful tutorial on how to sprout buckwheat here.

Next, combine the chia seeds, almonds and acai berry powder in a blender and blend to a fine consistency. Add the banana and agave syrup and blend until a paste is formed. If the mixture is too thick you can add a little water to make it thinner (you dont want the consistency to be too thin, but it needs to be thick enough to hold together when mixed with the buckwheat to form clusters when dried). Scoop mixture into a bowl and add sprouted buckwheat, shredded coconut and goji berries. Mix well.

 

Spread evenly onto an oven tray and dehydrate the mixture in a food dehydrator or in an oven (set at the lowest temperature) for around 8-10 hours or until the mixture is dry to touch. Let cool and add the macadamia nuts and sultanas. You’re done!

 

You’re set for breakfast for the next 2 weeks! Hooray!

 

These little clusters are of course delicious with some fruit and yoghurt for your morning food!
A perfect start to the day.

 

How much do you want to dig into this? yummmm

 

What is your favourite morning food?