Mini Pumpkin & Tumeric Doughnuts

Seeing as the month of October is now upon us, and we're loving all things pumpkin, golden and that go bump in the night, I thought I'd experiment with some canned pumpkin.  I have also recently purchased a miniature doughnut tray (cutest thing ever) so why not throw the two concepts together and make some mini pumpkin doughnuts?! And because tumeric is my superfood of the week, why not incorporate that too? And of course they're gluten free & dairy free!

TIME: 15 minutes prep, 15 minutes baking 

MAKES: 36 mini doughnuts

INGREDIENTS: 

1/2 cup canned pumpkin, unsweetened

2 whole eggs

100ml almond milk, unsweetened

2 tbsp pure maple syrup 

1 tbsp coconut sugar 

1 pinch organic vanilla bean extract 

1 tsp cinnamon 

1 tsp tumeric powder

3/4 cup almond meal

1 tbsp coconut oil 

1 tsp baking powder 

1 tsp cream of tartar 

coconut oil spray to grease the doughnut tray

METHOD: 

Pre-heat the oven to 180*C and spray your doughnut tray with coconut oil spray to grease it

Using a large bowl and a whisk, combine the eggs, almond milk, maple syrup, vanilla bean, coconut sugar, coconut oil, cinnamon and tumeric. Mix until well combined

Add in the canned pumpkin, making sure it is completely combined with the wet ingredients

Mix in the remaining ingredients (baking powder, cream of tartar and almond meal), which will create a thick but still runny batter

Transfer the batter to a large piping bag, and pipe the batter into the doughnut tray, filling to about 3/4 of the depth.  Note that you will probably have to do this 3 times considering the amount of batter, and that each mini doughnut tray usually only holds 12 doughnuts!

Bake for around 15 minutes, or until slightly golden.  Place on a cooling rack, and remember to re-grease the pan if reusing

They're so tiny!

The doughnuts can be eaten plain, or do what I did with some and dip them in melted dark chocolate and desiccated coconut (obviously this makes them no longer dairy free!). They will store in the fridge for up to a week, or pop them in the freezer to reheat when you feel like eating something cute! 

Stay tuned for more pumpkin recipes! 

V x 

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Black Bean Brownies!

OK, so there a tonne of recipes going around for black bean brownies at the moment, so I thought I'd create my own, and surprisingly, it worked! Don't be mislead by the black beans, you can't taste them at all once they're baked.  Plus, this recipe is sugar and dairy free, so everyone can give it a go! 

TIME: 10 minutes prep, 35 minutes baking

MAKES: 16 brownies 

INGREDIENTS: 

1 can of black beans, rinsed & drained

3 very ripe bananas 

2 eggs 

100ml almond milk

2 tbsp Wetherspoons sugar free chocolate sauce 

4 tbsp cocoa powder 

1 scoop chocolate protein powder 

1 tsp baking powder

1 cup oat flour 

1 cup almond flour 

1/4 cup dark chocolate chips 

Another 1/4 cup dark chocolate chips and 1/2 cup ground almonds for on top 

METHOD: 

Pre-heat the oven to 180*C, and grease and line a 16cmx16cm baking tin with coconut oil and baking sheet

In a food processor, first blend the black beans and banana, then adding in the other ingredients one by one

Instead of processing, stir in the chocolate chips (so they don't break up)

Pour the mixture into the baking tin, then sprinkle with ground walnuts and more chocolate chips

At this point, take a chopstick (or something pointy) and gently swirl in some of the walnuts on top, so that they don't all fall off during eating and are slightly combined with the top of the brownie mixture

Bake in the oven for about 35 minutes (or until a tooth pick comes out relatively clean)

Cut into 16 squares and enjoy warm! 

These will keep in the fridge for about 5 days, or freeze then reheat to enjoy (that's if you don't eat them all at once!) 

These are honestly some of the most moist, yummy brownies I've ever tasted! 

V x 

Kale & Cherry Tomato Breakfast Loaf

Every morning I try and get some greens and some protein in me, to give me energy to power through my day. However, I'm one of those people who likes things quick and easy, tasty, and with minimum clean up.  This loaf is packed with vitamins and provides strong alkalising properties, but also tastes pretty yum! 

Kale is already renowned as a super food, packed with iron, calcium and vitamin C.  It also provides anti-inflammatory properties, and the all mighty antioxidants.  Cherry tomatoes are not only packed full of sweet, delicious flavour, they too provide strong antioxidants and anti-inflammatory properties as well as being great for improving bone health, thanks to vitamin K and vitamin C.  We all know how fab eggs are, brilliant sources of protein to help maintain a healthy weight and strong muscles.  However, eggs are an acidic food, so best to pair it with dark leafy greens, tomatoes and, my all time fave, turmeric.   Turmeric's health benefits are endless. From anti-inflammatory, to analgesic, to antibacterial and aiding fat metabolism, the list goes on and on!

TIME: 10 mins prep, 45 mins cooking

Serves: 8 servings 

INGREDIENTS:

14 free range whole eggs 

6 - 8 stalks of kale

2 cups cherry tomatoes 

3/4 tbsp turmeric

1 tsp paprika 

1/2 tbsp ground black pepper 

pinch of himalayan pink sea salt 

organic coconut oil spray (to line loaf tin)

METHOD:

Preheat the oven to 200*C

Stem and chop up the kale, and half the cherry tomatoes, then pop them into the greased loaf tin

In a large bowl, whisk together all 14 large eggs, combining in turmeric, paprika, ground black pepper and a pinch of sea salt

Pour the eggs over the kale and cherry tomatoes, ensuring all the egg is evenly spread throughout the loaf tin

Bake in the oven for about 45 mins, or until a skewer comes out clean

Allow to cool, transfer out of the loaf tin, and slice into 8 even pieces

This can be stored in a freezer, and simply reheated in the microwave for a couple of minutes before serving

Mix it up and spread with avocado or goats cheese, to add some healthy, satiating fats

Enjoy! 

V x 

The Easiest Pancakes Ever

Pancakes are one of those things I like to order when I'm out for breakfast, because I find them so difficult to make well.  I've tried just about every 'healthified' pancake recipe there is, with coconut flour, almond flour, rice bran flour etc etc....but of course, it's the one time I throw some stuff together when slightly blurry eyed (and hungover) on a Saturday morning that I crack the code! I found the perfect, easiest pancake recipe! 

TIME: 25 minutes 

SERVES: 1 hungry person or 2 not-so hungry people

INGREDIENTS:

1 1/2 cups oats, ground to oat flour

2 eggs

1 to 1 1/2 cups almond milk

1/2 tspn cinnamon

pinch of salt

coconut oil spray for cooking 

METHOD: 

In a big bowl, gently whisk together the oats, eggs, salt, cinnamon and almond milk

Make sure the batter is well incorporated and leave it aside for about 10 minutes

On a medium heat and in a non stick pan, spray a small amount of coconut oil (you really don't need much!)

Spoon in around 100ml of the batter, slightly swirling is around to spread it out slightly, you want the pancakes around 3mm thick

When bubbles start to show on the top, flip the pancakes and cook for another minute or so on the other side

Continue cooking until the batter is all used up, keep the pancakes warm in a low temperature oven while you finish the others

Enjoy with your favourite pancake toppings! Mine went extremely well with Nutella (it was the weekend after all!!) 

V x 

Individual Shakshouka Eggs

When it comes to breakfast foods, eggs are one of the power houses of the protein world. However, if you're anything like me, one dodgy egg can put you off the things for weeks.  I've been struggling with what to have for breakie for a while now, until I saw my brother constructing a monster shakshouka over Snapchat.  

I was inspired to put my own spin on it (and reduce the portion size), and let me tell you, the result was awesome. Plus, it only took about 15 minutes to throw together! 

TIME: 15 minutes 

SERVES: 1

INGREDIENTS: 

1 tsp olive oil

1/2 red onion diced 

1 clove of garlic crushed

1/3 red capsicum diced 

1 stem of kale finely chopped 

1/2 cup tomato passata sauce

1 egg

1/4 tsp paprika

salt and pepper to taste 

rye bread for toasting

METHOD: 

Pre-heat the oven and grill to 180*C

On a medium heat, sauté the olive oil, onion, garlic, capsicum and kale to soften

Stir through the passata sauce and season with salt and pepper

Transfer into an oven proof dish, making a small well in the middle to crack the egg in to, season the egg with salt and pepper, and paprika

Bake/grill for roughly 10 minutes (or until the egg white has cooked but the yolk is still a little runny)

Serve with toasted rye and enjoy! 

Feel free to add cheese on top, I sprinkled mine with a little feta.

I guarantee this will satisfy you and fuel you for the whole morning! 

V x 

Healthy Bounty Bites

Bounty is by far my favourite chocolate bar.  But unless I'm feeling really naughty, I can get my chocolaty coconut fix in a much healthier form.  These little bites are so delish and very moorish, I suggest you freeze some to keep for a sweet treat on a rainy day (this may also inhibit you from consuming them all at once). 

TIME: 30 mins

SERVES: About 25 - 30 balls depending on size 

INGREDIENTS: 

3 cups desiccated coconut (unsweetened)

1 can/400ml coconut milk (full fat)

2 tbsp coconut butter

2 tbsp maple syrup (or to taste)

200gr dark chocolate (at least 60% cocoa solids) 

METHOD: 

In a food processor (or bowl) thoroughly combine the desiccated coconut, coconut milk, coconut butter and maple syrup

Once combined, roll into balls of about 1 desert spoon each

Place balls in the freezer/fridge to harden for at least 1 hour   

Over a bain-marie, melt your dark chocolate. 

Once the coconut balls have hardened, dip half way into your melted chocolate and set aside to harden

Store these in a sealed container, either in fridge or freezer

Try not to consume all at once!

NOTE: If you want to go completely refined sugar and dairy free, combine 4 tbsp coconut oil, 2 tbsp cocoa powder and 2 tbsp maple syrup over a very low heat

NOTE: desiccated coconut can be found in almost every supermarket, it's relatively cheap and affordable

NOTE: store the can of coconut milk in the fridge over night before creating these balls, as the thicker cream will separate from the more liquid water. I placed all of the thicker cream in the mixture, and drizzled in a little of the water till I got the right consistency to roll balls

I hope you enjoy these as much as I do! BTW how cute is this snowflake bowl?

V x 

Matcha Energy Balls

The top level of my fridge is dedicated to a variety of supplements and powders, that often get overlooked for weeks at a time.  The other day I rediscovered my Matcha powder, and decided to throw together these scrumptious little energy bites (plus, I've borrowed my boyfriend's mum's food processor and its really good).  

TIME: 20 mins

SERVES: About 25 - 30 balls (depending on how big you make them)

INGREDIENTS:

3/4 cup raw cashews

1/2 cup almond meal

1/2 cup desiccated unsweetened coconut

3 tbsp coconut butter

3 tbsp date syrup 

2 tsp matcha powder (plus another tsp for dusting)

1 tbsp coconut water

METHOD: 

In your food processor, pulse up the cashews, almond meal and coconut.

While the processor is on low, slowly pour in the coconut butter (you may need to melt it a little in the microwave).  I will share a very easy and inexpensive way to make coconut butter shortly. 

Next, pour in the date syrup. You can buy this in jars, ready made, in Dubai; but anywhere else, simply soak your pitted dates in warm water for an hour or so, then blend up with a little of the water to create a syrup.

Add the matcha powder (you may need to scrape down the sides with a spatula) and only add the coconut water if you feel the mixture is a little dry.  

Once everything is combined and relatively smooth, use your hand to make little balls, using a teaspoon amount of mixture per ball. 

Once you've made all your balls, take a small, deep bowl and put the extra teaspoon of matcha powder in the bottom.  One by one, toss the little balls around in the powder so they get a nice, even coating.  

Store in the fridge (or in the freezer) in an air tight container.  

Just 2 or 3 of these little green monsters will help boost your metabolism and energy levels and keep hunger at bay! Enjoy! 

V x    

Guilt Free Caramel Popcorn

Netflix and chill are not the same without popcorn.  I'm not typically someone who goes for caramel popcorn, I usually opt for buttery, salty goodness. But this twist on caramel popcorn is so yummy, even the savoury addicts won't be able to resist. And the best part is, it's actually quite good for you!

Coconut sugar, for those of you who haven't tried this sugar alternative yet, has a warm caramel flavour.  Although relatively low in nutrients, coconut sugar is packed with potassium. Eat up to minimise post workout cramps.  

TIME: 10 mins

SERVES: 2 people

INGREDIENTS: 

1/2 cup pop corn kernels 

75 grams butter OR 2 tbs coconut oil

1 heaped tbs coconut sugar 

METHOD: 

Pop the kernels, either with an air popper, or in a heated pan.  You should get a large bowl of popcorn out of this!

In a small pan, over a low heat, melt the butter or coconut oil and whisk in the coconut sugar until dissolved.  

Pour over the popcorn and mix in.  

Enjoy! 

V x 

Massaged Kale & Apple Salad

We all know that Kale is good for us.  Being accurately labelled as a 'Super Food', Kale boasts an impressive CV, including anti-inflammatory and anti-cancer properties thanks to the power house of antioxidants, vitamins and minerals it provides.  Incorporating this lean mean green machine into your weekly diet will aid in digestion (thank you fibre), fight off common colds and have you feeling fab!   

This salad is a bit of a hit in my family and is not only delicious, but super great for you.  I'm going to be honest, kale chips make me want to gag, but this crunchy salad is refreshing and zingy (also goes nicely with steamed salmon). 

TIME: 15 minutes 

SERVES: 4 people

INGREDIENTS:

1 bunch of curly kale (approx. 8 - 10 stems)

1 green apple

1 red onion 

1/2 cup grated parmesan

2 tbsp extra virgin olive oil 

juice of 2 lemons 

2 tsp apple cider vinegar

1 tbsp wholegrain mustard 

salt & pepper

METHOD: 

Remove the stems of the kale and roughly chop into bite size pieces, then wash & strain it

Slice the apple into matchstick pieces (about 5mm thick) and the red onion into thin slices

In the bottom of a large bowl, combine lemon juice, olive oil, apple cider vinegar, mustard and season with salt & pepper

Pour the kale on top of the dressing, then get messy and massage the kale into the dressing, making sure every leaf is covered

Mix in apple and onion slices, then sprinkle with grated parmesan

This is often better after being left (in the fridge) for a couple of hours, as the kale has time to tenderise

Serve with some yummy steamed salmon and baby potatoes for a nutritious meal!

Obviously this salad can be adapted to suit your tastes and nutritional requirements, would be fab with goats cheese or pomegranate or walnuts mixed in.  It's also great as left overs, I always make too much so I can take it to work the next day! 

Please don't KALE my vibe! 

V x 

Seven Layer Dip

Post-holiday blues are starting to kick in and I want to feel like I'm on holiday again, even if only for one snack! This 7 layer dip is actually one of the easiest and yummiest things to make, and it's actually quite good for you! I've been known to make it for dinner, it's the perfect movie night snack.  My friends rave about this and I'm obliged to bring it along to most social gatherings, so here's the recipe to make it yourself! Trust me, you won't be disappointed! 

TIME: 20 minutes 
SERVES: party of 10 (or one very hungry girl)

INGREDIENTS:

1 head of lettuce, washed and chopped finely
1 can of low-sodium refried beans
2 ripe avocados, mashed
1 cup sour cream 
1 cup cherry tomatoes, quartered 
1 cup grated orange cheddar cheese
4 tbsp sliced spring onions 

METHOD:

Find a glass dish with about 1.5 inches depth

Evenly spread the chopped lettuce out on the base of the dish

Cover the lettuce with all of the refried beans

Stir a little lemon juice into the mashed avocado (to stop it from browning) and layer it on top of the refried beans

Spread the sour cream out on top of the avocado (make sure to wash your spoon/fork before handling the sour cream to avoid mixing the layers) 

Place the cherry tomatoes on top of the sour cream

Sprinkle cheddar cheese and then sliced spring onions as the final two layers

Enjoy with some corn chips or carrot sticks! 

WARNING: one taste is never enough! 

V x 

What To Eat For Breakfast When You Don't Like Eggs...

Here's the thing; I can ramble on about eating eggs for breakfast because their a great source of protein blah blah blah. But at the end of the day, if one doesn't like eggs, one will not eat them. Not only that, sometimes we just don't have the time to cook eggs in the morning! When you get a bout of gastro and the last thing you ate were two boiled eggs, consequently throwing up boiled egg white for 24 hours, surprise surprise! Eggs aren't appetising any more. 

So we need to find an alternative. There are many options available that are both tasty and quick to prepare.  Bonus if we get a protein packed munch too.  

Recently, I've been opting for good old Greek yoghurt. The Total 0% brand boasts 17.5 grams of protein per cup (170g), which is almost as much protein as 3 large eggs!! Although in the past I have discovered that cows milk has the tendency to bloat me and play havoc with my digestion, it seems that Greek yoghurt is a lot kinder on my gut.  Apparently, this is often the case for self-proclaimed 'Lactose Intolerants', with the lactose in Greek yoghurt being easier to break down that the lactose found in milk. The reason it is easier to digest Greek yoghurt, is there is less lactose.  During the process of making Greek yoghurt, in order to make it thick, the whey is strained away, taking most of the lactose with it.   Therefore, less lactose = easier to digest.  

So, what do I team my Greek yoghurt with? Usually, some frozen blueberries and cherries. Blueberries pack a health punch, being found to ward off heart disease by reducing the total amount of cholesterol in the blood.  Cherries have extremely high anti-oxidant properties, cancer-preventative compounds and anti-inflammatory effects.  They can also reduce post-exercise muscle pain and belly fat! 

I usually sprinkle my bowl with some chia seeds and bee pollen (read my previous post on Superfoods to see why I add these!) and some coconut chips; firstly because I love coconut, but secondly for a healthy dose of fats and some instant fuel thanks to medium-chained triglycerides found in coconut flesh.  

So next time the thought of eggs makes your stomach churn, reach for some Greek yoghurt and power through your day! Plus, it totally feels like your eating dessert for breakfast because it's so pretty and delicious! 

V x   

Good-For-You Banana Oat Muffins

Banana bread is one of my favourite treats. But just because something tastes fab, doesn't mean it has to be bad for you! The other day I had some over-ripe bananas begging to be made into muffins, so I got to work and created a scrummy muffin recipe you'll love. And the best part? They're pretty damn good for you! 

TIME: 35 minutes 

MAKES: 12 muffins 

INGREDIENTS: 

2 large bananas, mashed 

1 banana sliced (for topping)

65 g oat flour (basically whizz up some oats) 

20 g ground flax

85 g almond flour

1 tsp baking powder 

1/2 tsp cinnamon 

3 tsp coconut sugar 

pinch himalayan sea salt 

2 eggs 

70 ml coconut milk 

1 tsp vanilla extract 

2 tsp date syrup (or maple syrup)

METHOD:

Pre-heat the over to 180*C.  Grease a muffin tin with coconut oil (I used spray).

In a large bowl, combine all dry ingredients.

In a separate bowl, mix all wet ingredients (including bananas).

Combine dry and wet ingredients together. Just a big spoon is fine! 

Fill up the muffin tray with mixture and place a slice of banana on top of each muffin.

Bake for around 25 mins or until golden brown on top.  

Let cool slightly and enjoy! Try not to eat them all at once!

You can freeze these muffins in a container and simply reheat in the microwave for about 1 minute before serving! 

I like to have one of these protein and energy packed muffins before netball matches or before a workout.  They are the perfect balance between moist, delicious muffin and a savoury bite.  

Enjoy! 

V x

Bestest Breakfast Bowls

We all know that breakfast is the most important meal of the day.  I love breakfast in every form, but during the week I try to stick to eggs and veggies.  There are only so many times a girl can eat an omelet, so to mix things up lately I've been making what I like to call 'Breakfast Bowls', because it sounds a lot more appetising than 'Breakfast Salad'!

The concept is easy - throw together a salad of your choice while boiling a couple of eggs. Include leafy greens, tomatoes, cucumbers, red onion, basically your favourite salad components. The possibilities are endless, I've even flash fried up some mushrooms and capsicum with a bit of chilli to add to my salads before. Incorporate some healthy fats such as 1/4 of an avo or a thumb sized portion of feta cheese.  Dress with a little olive oil, apple cider vinegar, salt & pepper, lemon juice and chilli flakes or turmeric if you please. I sometimes add sauerkraut for a health boost in the morning.  Peel eggs, add on top and enjoy! If you're an early starter you can even prepare this the night before.

This breakfast works on so many levels. It's your first meal of the day and it is packed to the brim with nutrients that your body is ready to absorb.  If you exercise in the morning, the eggs provide you with the ultimate post work out fuel.  Before you've even arrived at work you've had a hearty serving of veggies, which takes a bit of pressure off your lunch and dinner choices.  The combination of protein and fats, along with plenty of veg, will keep you feeling satisfied until lunch.  And it tastes great! 

One thing that stuck with me from Goa was the concept of acidic and alkaline foods.  Eggs are actually highly acidic, so eating them along with dark leafy greens and tomatoes alkalises them. Also, dressing them with a little turmeric helps reduce the inflammatory effects of acidic foods.  Eating alkaline foods is excellent for your digestive system and body in general, and has even proven to reduce the risk of cancer and other diseases within the body. 

So do your body a favour and have a Breakfast Bowl tomorrow. I promise you'll be hooked! 

V x 

Saladspo...

Since my return from Goa, one of the positive's is that I'm constantly craving salads and healthy, fresh food.  I've literally been having salad for breakfast, lunch and dinner. I don't even know why, maybe it's something to do with the crunch.  5 days with no food does that to you! 

So any way, I've been looking to Pinterest for some fresh inspiration, and now I'm going to share my discoveries with you! 

WARNING: viewing may cause severe hunger or extreme salivation. 

  

 And well, because blueberries. 

If you survived that without running to the fridge I applaud you! Obviously these aren't my photos or recipes, but I will be sharing some of my go-to's in the very near future! 

Eat colourfully and reward your hard-working body with nutrients; the internal benefits will show on the outside! Also, by including plenty of fresh foods and variety into your diet, you keep things interesting and are more likely to stay on track.  

My final piece of advice would be, as much as possible, stick to single ingredient foods then prepare and cook your food at home.  By single ingredient foods I mean FRESH PRODUCE - fruits, veggies, good quality proteins, grains and good fats.  Avoid things like packet noodles and pre-made marinades or sauces, which usually contain a long list of ingredients we don't know how to pronounce, never mind what they actually are! This way, you know exactly what is going into your body, without the preservatives and added extras that can occur if you eat out or 'cook lazily'. With a little bit of organisation and perseverance it will soon become second nature, and you'll be surprised how much you actually look forward to cooking, and of course eating, your own creations! 

Happy Eating! 

V x