Healthy Sweet Potato and Black Bean Brownies

Seriously, who doesn’t want a healthy brownie recipe?!? You definitely have to try these out.  I love a good brownie, especially when I know they are packed with nutrients and not just empty calories.

If you don’t like nuts, or you want to send these to school with your kids, either skip the walnuts, or add in pumpkin or sunflower seeds instead so you still get some extra protein and good fats. You can also use coconut oil instead of olive oil. Enjoy!

Serves: 12
Prep: 15 mins 
Cook: 50 mins  

What You Need:

-9 oz. (250g) sweet potato
-1 14oz. (400g) can black beans, drained
-½ cup (60g) walnuts
-3.5 oz (100g) coconut sugar
-1 bar dark chocolate, chopped

*3 tbsp. olive oil 

What You Need to To:

Peel, chop and boil the sweet potatoes until they are soft. Set aside to cool. 

Heat the oven to 360°F (180°C) and prepare an 11×7-inches (28x18cm) baking tin lined with baking paper.

Place the cooled sweet potatoes, black beans, walnuts, sugar and chocolate into a food processor and blitz until smooth. Next add in the olive oil and blitz again. 

Transfer the batter into the baking tin and bake for 50 minutes. Remove from the oven and allow to cool completely on a wire rack, before cutting into 12 squares. Store in an airtight container and try not to eat them all at once😁.

Protein Porridge/Oatmeal

There is nothing better than hot oatmeal on a cool morning. Honestly, I eat it all year round no matter the temperature. It is delicious and filling and a great way to get protein in the morning.  Mix up the recipe with different fruits and nuts.  Apples and berries are great additions to this recipes.  You can swap the walnuts for pecans which offer a sweeter taste.  Or add in some pumpkin or sunflower seeds.  Although banana and apple will usually make this dish sweet enough, you can add some honey or maple syrup to make it a bit more indulgent.  Enjoy!

Serves: 1 
Prep: 5 mins 
Cook: 5 mins

What You Need:

1/3 cup rolled oats
2/3 cups almond, pea or dairy milk
1/2 banana sliced
3 Tbsp walnuts (or other nuts and seeds to taste)

Options:
1/2 scoop vanilla protein powder (optional)
1/3 cup berries
1/2 apple cut into small pieces
1 tsp cinnamon

What You Need To Do:

In a small pot add in the milk, oats and nut and seeds. Cook over low heat for 5-7 minutes, stirring constantly to avoid sticking. Take the pot off the heat and stir in the protein powder until well combined.

Top with the sliced banana or berries. Add any desired sweetener. Serve immediately.

Cinnamon Granola Recipe

Granola is a super delicious breakfast option and great to have with yogurt and berries or even just on its own as a snack.  This is a very simple recipe, but you can certainly mix it up with some seeds such as pumpkin, chia or sunflower.  And more nut options include pecans, almonds and hazelnuts.  Experiment and find out what mix you prefer. Once you find your perfect recipe, make a really big batch and store it in glass jars in the pantry so that you have it ready for a quick breakfast in the morning.

You can add this granola to the strawberry smoothie bowl recipe.


Serves: 16 
Prep: 10 mins
Cook: 30 mins

What you Need:

•2 cups (160g) rolled oats

•1 cup (115g) walnuts, chopped

•1 tbsp. cinnamon

•4 tbsp. almond butter

•½ cup maple syrup


*salt


What you Need to Do:

Preheat the oven to 325°F (160°C) and line a baking tray with baking paper. 

Mix the oats, walnuts and cinnamon in a large bowl, adding a pinch of salt. 

Next, add the almond butter and maple syrup, mix until well combined and sticky.

Spread the mixture evenly over the baking tray and bake for 15 minutes on the middle shelf in the oven. Remove the tray, stir the mixture to break it up a little and place back in the oven to cook for a further 10-12 minutes until golden brown.

Remove the tray from the oven and place on a wire rack to cool. Once cooled down store in an airtight container for up to one week.

Quinoa, Beef and Zucchini Burgers (Bun Optional😁)

With the start of Spring in Australia people also start to look for more summer foods such as burgers! This is a great recipe to give you some veggies with your burgers in case they get missed as a side dish😳.  I know it happens.  So hide some veggies in there where no one can see them and know your family is having a complete meal all in one.  Add some seasoning of your choice to mix it up!

Makes 8

Prep: 25 mins

Cook: 10 mins

What you need:

•1 zucchini, grated

•14 oz. (400g) lean, ground beef

•1 cup (185g) quinoa, cooked

•2 cloves garlic, minced

•1 egg, beaten

*1 tsp. salt and pepper

*2 tbsp. olive oil

What you need to do:

Grate the zucchini and squeeze out any excess moisture using some clean kitchen towel. 

Transfer the zucchini into a bowl. Add the beef, quinoa, garlic, egg, 1 teaspoon of salt, and ¼ teaspoon of pepper. Combine all the ingredients together using clean hands. 

Form the mixture into 8 patties. Heat a part of the oil in a grill pan over medium-high heat, and cook the burgers 5-6 minutes each side. They can also be cooked on the BBQ.

The burgers can be stored in an airtight container in the refrigerator for 3-4 days.

Strawberry Protein Smoothie Bowl

Turn your smoothie into a bowl with this easy smoothie bowl recipe.  Here is a recipe for a simple smoothie, but you can make yours with any ingredients and make it as simple or complex as you have time for. Use high protein cottage cheese to ensure a solid amount to protein in your breakfast. Protein for breakfast can help to reduce sugar cravings and keep you feeling full longer.

I’ve got a granola recipe coming up too that you can make as part of this bowl😁

Serves: 4

Prep: 15 mins

Cook: 0 mins

What you Need:

•4 cups (600g) cottage cheese

•1 ½ cup (225g) frozen strawberries, thawed

•4 tbsp. maple syrup

•½ cup granola

•1 cup (150g) mixed berries 

What you Need to Do:

Place the cottage cheese, strawberries and maple syrup in a food processor or high-speed blender and blitz until smooth and creamy.

Divide between 4 serving bowls, top with granola and fresh berries, to serve.

Cajun Salmon with Corn Salsa Recipe

Salmon is definitely a super food full of good fats and protein! Try this recipe that gives it a bit of a kick.  Feel free to substitute the coriander for parsley or spinach if coriander isn’t your thing. Try to get wild caught salmon wherever possible.

Try this organic cajun spice mix from Gourmet Organic.