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.
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.
I have to admit I do love a good chickpea recipe. Chickpeas (aka garbanzo beans) are delicious and also contain protein, fibre, folate, manganese, and even some iron, phosphorus and copper. If you love chickpeas, then this is a great recipe and a delicious and easy alternative to hummus.
Serves 2 Prep: 10 mins Cook: 0 mins
What You Need:
•2 slices bread, toasted
•1 cup (165g) chickpeas, drained
•1 tbsp. tahini
•½ cup (75g) cherry tomatoes, quartered
•1 tbsp. parsley, chopped
*1 tbsp. olive oil
*1 tsp. apple cider vinegar
*salt and pepper
What You Need to Do:
Toast the bread on both sides.
Place the chickpeas in a small bowl with the vinegar and tahini. Mash with a fork and, season with salt and pepper.
Combine the tomatoes, parsley and olive oil in a small bowl. Spread the chickpea mixture over the toasted bread. Top with the tomatoes and serve immediately.
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!
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.
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😁
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.
My family loves a good pesto pasta salad as a side to any main meal. If you have ever been to my house for dinner, or I’ve brought food to yours, then you have probably had a pesto pasta salad. Its easy to make and super delicious. Experiment with what you add. Other options include chopped tomatoes, broccoli, peas or a colour mix of peppers to add lots of colour. Veggies can be cooked or raw for a different taste and texture. Add some chicken to make it a meal. So many options, but always so delicious!
Prep: 10 mins
Cook: 20 mins
What you need:
•11 oz. (320g) whole wheat pasta
•13 oz. (360g) roasted peppers, drained, sliced
•6 tbsp. basil pesto
•1 mozzarella ball, chopped (125g)
•4 oz. (120g) rocket
*salt and pepper to taste
What you need to do:
Cook the pasta according to the instructions on the packaging. Once cooked, drain and rinse under cold running water until cooled.
In a large bowl, toss the pasta and the remaining ingredients together until combined. Season to taste with salt and pepper and serve immediately. Alternatively, place in a sealed container and refrigerate for up to 3 days.
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.
Trans fats are an unsaturated fat but the trans form results in a straight fatty acid like a saturated fat and so is more solid at room temperature.
They were manufactured in order to make a solid fat that would have a longer shelf life than saturated fats. They do occur naturally in some meat and dairy but in very small amounts.
The body does not digest them as well as other fats and so they can cause problems such as increased cholesterol, decreased visual acuity, increased heart disease, insulin resistance (leading to diabetes), reproductive difficulties, decreased nutrition in breast milk and cancer.
Read labels and avoid anything that contains ‘trans fats’ or says it is hydrogenated (the process of making a trans fat).