Grapefruit, Berry & Passionfruit juice

I had the pleasure of a gastro bug inhabiting my insides over the weekend - not fun!! As a result I feel pretty low in energy and in need if some serious nourishment! So what do you do when you need to get feel-good nutrients in ASAP? You juice!!!

I was drinking this on my way to work this morning as people were driving past me with their coffee cups in hand.

Nothing like a shot of vitamins flooding the system to make you feel alive again!

Grapefruit, berry & passionfruit juice

1 grapefruit 1/2 a fresh beetroot 1/3 of a cup frozen berries 1 passionfruit

Juice the grapefruit and beetroot. Pour juice into blender with berries and blend. Pour into glass and top with passionfruit!

Don't worry...the beetroot doesn't have any taste - all it does is add a beautiful colour to your juice and lips and add an extra boost of magnesium, potassium, vitamin C, and betaine - a compound that keeps your blood vessels healthy and reduces your risk of cardiovascular disease!

Yes please!

What is your favourite juice combination?

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?

Saturday Sandwich

Weekend lunches are the best...

...we had lunch on our sunny balcony enjoying some relaxing Saturday tunes, an icy cold drink and the perfect open sandwich (even better than a steak sandwich - trust me)!

My local fruit and veg markets sell a delicious organic 9-seed sour dough bread from their bakery. This is my treat for weekend! This sandwich was so yummy that there was almost no exchanging of words as we gobbled up every last crumb.

Ingredients: (makes 4 servings)

- 4 slices of good quality bread - 1 large Spanish onion - balsamic vinegar - 1 handful fresh basil - 1/2 a teaspoon agave syrup - 1 handful cherry tomatoes - 3 cloves garlic - olive oil - 1/2 a cup of low fat Greek yoghurt - 1 tablespoon tahini - 1 lemon - 1/2 avocado - handful chives

Method:

Chop the onion into strips. Heat the pan on medium and add a splash of olive oil. Add onion and cook for 5-10 minutes until translucent. Add 2 to 3 good splashes of balsamic vinegar and continue to cook until the vinegar evaporates into a reduction. Tear the basil into small pieces and add to onion. Cook for another 1-2 minutes. Add agave syrup. Combine cherry tomatoes, a good splash of olive oil, balsamic vinegar and 2 roughly chopped garlic cloves in a bowl. Once well coated, pour the tomatoes onto an oven tray and cook under a hot oven grill for 5-10 minutes or until their skins are blistered. Take them out of the oven and squash them gently with a potato masher to release their juices. Stir and combine well with surrounding juices.

Combine the yoghurt, tahini, 1/2 lemon's juice and 1 glove of crushed garlic. Assemble the sandwich - spread tahini yoghurt onto a slice of bread, top with sliced avocado, roasted cherry tomatoes, caramelized onions and chopped fresh chives.

I paired it with a baby spinach, chive and green apple salad dressed with some lemon juice. It would go great with some baked sweet potato fries if you're trying to impress or have some friends over for the weekend.

What is your favourite Saturday sandwich?

Creamy Almond Milkshake

What is better than a milkshake?

A milkshake that is GOOD for you of course!

My husband has a thing for dairy. He especially LOVES ice cream and milkshakes. Being married to a dietitian though, he doesn't get much approval for it and has to deal with sideways glances from me when he arrives home with a tub of ice cream. It probably has more to do with the fact that now I'll have to exercise self control because I know it is sitting in the freezer waiting for me. So I've had to come up with another plan to satisfy both of our sweet & creamy tooth cravings. And this one does a fine job at that.

Ingredients:

- 1 tsp chia seeds - 1 tsp cinnamon - 1 tbs vanilla protein powder - optional (I like Sunwarrior vanilla protein powder) - 10 almonds - 1 tsp almond butter - 1/2 a tsp vanilla bean paste - Half a frozen banana - 1 cup almond milk (I like Australia's Own Almond Milk) - Slivered almonds - Agave syrup

Method:

1. Blend together chia seeds, cinnamon, protein powder and almonds to make a powder. 2. Add almond butter, vanilla paste, banana and almond and blend until smooth and creamy. 3. Top with slivered almonds, cinnamon and a dash of agave syrup if you feel the need for some sweetness :)

Pesto-style Butterbean Salad

I need constant inspiration to keep me motivated for my lunchtime greens. Don't get me wrong, I love having salad for lunch. It makes me feel amazing inside and really energizes me! But let's be honest, salad NEEDS to be dressed up to look sexy and taste delicious. So that's what I did with this one...

...and it definitely makes me want to eat more salad!

This one is so quick to make, very light on the wallet and waistline, and has all the nutrients you'll need to sustain you until your afternoon snack! Packed with fibre, protein and good fats - you'll definitely want to add this to your lunchtime salad repertoire!

Ingredients: (makes 2 servings)

- 3 cups fresh dark green lettuce - 1 can butter beans or cannellini beans - 1 large handful of chopped fresh basil - 1 clove of garlic crushed - 1/2 lemon juiced - 1 tablespoon pinenuts - 1/2 small avocado finely chopped

Method:

1. Combine beans, basil, garlic, lemon juice and pinenuts in a bowl. Mix well. 2. Lightly "crush" the mixture with a potato masher to bring out the flavours. 3. Add the avocado 4. Spoon the mixture over the salad leaves. Drizzle with EVOO. Season with salt and pepper.

Lovely! If you want to give this salad a bit more oomph (for those active peeps out there) you can add some 4Grain Protein Rice to this or some form of lean protein. I served it with a can of tuna in EVOO for my husband - he loved it!

Don't let salad boredom prevent you from getting your essential greens - get regular inspiration from blogs, recipe books, websites and tv shows! Here are some of my favourites for salad inspiration:

1. Pinterest - just search "salads" and you'll be instantly presented with a sea of salad ideas. Thank me later!

2. Salad blogs like this one - salad pride and say yes to salad blog

3. The salad collection on Taste.com

Question: What is your favourite salad and where do you get your inspiration from?

4Grain Protein Rice

Love your rice but feel like you're not getting as much from it as you'd like?Say hello to 4Grain Protein Rice! Now with more protein, fibre and B-vitamins than ever before!

This staple is colourful, crunchy yet soft, satisfying and exciting! It has a low Glycaemic Index (GI) giving you slow-released energy and stabilised blood sugar levels - perfect for weight management or diabetics! The seeds in this are also really high in protein so it will keep you fuller for longer and help repair your muscles to keep your metabolism sky high. Who wouldn't want this new rice? Even those who are gluten-intolerant can have this as it is 100% gluten free!

This is SUPER easy to make if you have a rice cooker at home. If you don't, it is still very easy. I promise :)

Ingredients: 1 cup brown rice 1 cup quinoa (I used red) 1/2 cup amaranth seed 1/2 cup millet 5 cups water

Don't worry these are not difficult to find! Quinoa and brown rice is widely available in Australian supermarkets these days - look in the healthfood isle. Amaranth and millet will need to be sourced from your local health food store and are very affordable. I want to talk a little bit about these grains and their nutritional value:

Quinoa is a seed that contains all essential amino acids required by the body, therefore a complete protein source! It is not a grain but a seed and when cooked becomes soft with a nutty, satisfying taste. You can read more about it here.

Brown rice is an unmilled, whole natural grain that has only had its outer husk removed. This means that it contains more B-vitamins, magnesium and iron than white rice. It is also a great source of fibre!

Amaranth seed is often called "grain" because is behaves like a grain but is technically a seed. There have been a few studies to show that amaranth may help with high blood pressure and cholesterol levels. This seed is also naturally gluten free and is rich in B-vitamins!

Millet is a traditional food source for many countries including India, Russia, Germany, China and West African countries like The Gambia! This little seed is rich in calcium, iron, potassium, magnesium and zinc. These are all important for healthy bones, skin and energy levels.

Have I convinced you yet? Well maybe the easy method will...

Method: Combine all ingredients in your rice maker and turn it on "cook". It should be ready in about 20 minutes! Voila...it's that easy!

* If you don't have a rice maker, simply add everything in a big pot on high heat until it starts to boil. Turn heat down and simmer for about 20-25 minutes or until cooked.

This 4Grain Protein Rice is PERFECT to add to your food prep for the week! It is something that will keep in the fridge for the whole week and works really well added to salads for lunch or as a foundation for dinner!

This is how I had it for dinner last night...a delicious purple raw kale & brocolinni salad and oven-baked sweet potato with a creamy tahini sauce drizzled over it!

You could even make it into a healthy dessert like this one! Or use it in a salad like this one.

Question: Do you get bored with rice? What else have you tried to make it more nutritious and exciting?

Lean, Clean & Green

Do you feel "the bulge" (aka food baby) on Sunday nights after too many celebratory meals and drinks over the weekend? If you said YES you're not alone! Many people, including myself, have a relaxed approach towards food over the weekend. The brunch, late lunch, and a night out on the town can wreak havoc on your progress if you are trying to slim down. Take heart! Sunday nights are here to help you bounce back and get you ready for an incredible week of eating lean, clean & green! By that I mean:

- Lean meat/fish/chicken/legumes - No processed foods - Lots and lots of green veggies!

This is what I had for by bounce-back Sunday meal:

Grilled Scallops marinated in chilli, garlic, lemon juice & coriander

Fresh summer salad with baby spinach, avocado, yellow capsicum, fresh figs and a light sprinkling of goats cheese fetta

Fresh broccolini and asparagus steamed and mixed with tahini yoghurt, pine nuts and fresh basil (from my garden)

A perfect way to kickstart your new week feeling fabulous and motivated!

Let's make this week count!

Question: What is your favourite way to bounce back?

Chocolate-dipped Figs

I love summer. Especially the fruit that comes with it. So much so that when I go for my morning jog around my neighbourhood I search out overgrown fruit trees that might just be hanging over a fence somewhere. And this morning - to my delight - the moment was there. A fig tree. Next to a car park. It stood there like its been waiting for me to eat from its fruit for years. Well that's how it felt. If you're a fruit lover you'll know exactly what I mean. So I picked as many ripe ones as I could find.

I love the sweetness of its centre. Syrupy yet crunchy. And the colour is so...rustic. Delightful!

I simply had to make it into a sweet treat - healthy of course! So this is how you can do it! Ingredients: Cacao powder Coconut oil Agave/maple syrup Figs Crushed macadamias

Chocolate - the amount you'll make will depend on the number of figs you have. Just mix together cacao powder and coconut oil until you get a dipping chocolate consistency and then add agave/maple syrup to taste.

Crush the macadamia nuts.

Dip figs in chocolate & roll in nuts. Lay on a plate lined with wax paper or sprayed with oil. Voila!!

Protein Banana Bites

If you are like me you are always looking for new ideas to make snacks exciting, tasty, and healthy. It is important to eat 3 meals per day and 2 to 3 snacks in between depending on your activity level. Including snacks will help you regulate blood sugar levels, reduce cravings for unhealthy foods, and help achieve your recommended daily intake for vitamins and minerals. Choosing the right types of nibbles will keep your hunger levels in check. So when lunch or dinner time creeps up, you make good choices and don't eat until you feel you'll explode. It's a win-win really.

This is my latest favourite to spice up snack time. High in protein (from vegan sprouted brown rice protein powder) to keep your tank full until dinner time. Low in fat. High in taste. 100% satisfying.

Ingredients: 1 small banana 3/4 of a scoop protein powder (I like Sunwarrior vanilla brown rice protein) 1 egg white 1/2 tsp vanilla paste 1 Tbsp almond milk (or any other milk) 1/2 tsp coconut oil 1 tsp cinnamon 1 Tbsp low fat Greek yoghurt

Method:

Combine protein powder, egg white, vanilla paste and almond milk to form a batter-like consistency. Chop banana into wheels and gently coat the banana with the batter using a spoon. Heat your pan to medium-high and coat the pan with coconut oil. Spoon each banana wheel gently onto the hot pan. Cook 1-2 min on each side or until golden. Combine cinnamon and yoghurt. Serve warm banana bites with cinnamon yoghurt.

**Handy Hint: have these for dessert after dinner , make extra, and save it for your snack the next day (ideal for those who work full-time)! These smell AMAZING - it was really hard to resist eating them during the photo shoot.

This recipe is gluten free and can also be vegan/dairy free if you leave out the yogurt. This is the ideal snack to keep you full and energised until dinner. It is low GI and only 700kJ or 167 calories per serve.

Extra ideas and variations:

- Add cacao powder for a healthy chocolate substitute. - If you don't like banana you can use apple, pears or peaches instead. - Add lemon zest and 1/2 teaspoon lemon juice for an almost-lemon-meringue-pie taste

Tropical Sunrise Breakfast

You have to look twice at this photo or you'll think it's a dessert. It is in fact BREAKFAST. And YES it is healthy and dietitian-approved :)

This is the perfect recipe for those balmy Saturday mornings before strolling down to the beach, for wowing your overnight guests the next morning, or to impress your other half with breakfast in bed! It is so quick to make, tastes delicious and makes you feel like you've just woken up on a tropical island. Here's how:

Ingredients: 1 banana 1 passionfruit 1 tsp coconut oil 1/2 cup low fat Greek yoghurt 1 tsp maple syrup

Method: Heat pan on medium to high heat. Add coconut oil to pan. Slice banana in half lengthwise. Pan-fry the banana on both sides until golden. Serve with passionfruit, yoghurt & maple syrup.

The combination is magical - like a Hawaiian party in your mouth. Your body will love you too! Banana is the perfect fruit to fuel you up for the looong summer day ahead. Passionfruit has a long list of good-for-you ingredients. It is rich in vitamins A and C - powerful antioxidants that will keep you young and glowing! It is also rich in fibre which is great for keeping you regular and for fighting off those unwanted kilos. Low fat Greek yoghurt is high in protein and good bacteria to keep your muscles and tummy happy :)

This summer...inject some TROPICAL into your day - no matter where you are!

Super Snack Balls

These balls are amazing - in fact I was really tempted to call them "amaze-balls" - at the risk of sounding like a teenage girl. But I didn't. Instead they are super snack balls because they're pretty much made up of SUPERFOODS!

They're great for a morning or afternoon snack or a pre- or post-workout bite. They're pretty good crumbled over yoghurt too for a healthy dessert.

They work out cheaper than buying a pack of muesli bars and is also much better for you. If you have a look at muesli bars of late you'll notice that almost all of them contain glucose syrup made from wheat - a.k.a. rubbish for your liver.

But these little beauties will have you jumping up with energy and your liver giving a you a hug (for once).

Ingredients:

1 cup oats 1 cup shredded coconut 1/2 cup nut butter 1/2 ground chia seeds 1/2 cup goji berries 1 Tbs acai berry powder 1 Tbs raw cacao powder 3 Tbs raw honey or agave syrup

Mix together well and make into bite-sized balls!

Makes ~20 balls at 117 calories per ball.

A Dietitian's Breakfast

At first glance you might not be convinced…

How can a dietitian have chocolate for breakfast?

Well you see this isn’t just ANY chocolate, this is Organic Raw Dark Chocolate with 73% cacao sweetened with organic evaporated coconut nectar – the way chocolate SHOULD be eaten. This is the real deal. It is almost like eating chocolate straight from the bean of the cacao tree. Antioxidants anyone?

Anyway, this post isn’t about the health benefits of cacao (as much as I’d like to go on about it). This is about my breakfast this morning, a little something I like to call the….

Choc-Berry Bowl of Goodness (makes one serve)

Ingredients: ½ cup of rolled oats ½ cup of milk (soy/almond/rice/oat) ½ cup of water 1 small banana ½ cup blueberries 2 squares of organic raw dark chocolate

Method: Place the oats, milk and water in a bowl and microwave for 1 min. Stir the oats and add sliced banana. Microwave for another minute. Take out of microwave. Top with chopped chocolate squares and blueberries. Yum!!!

A bowl of delicious creamy, chocolatey, oaty goodness!

The best part is when the chocolate starts to melt and it covers the oats and blueberries in a glossy chocolate glow! I bet you’re already eating with your eyes…

Why should you eat this? Blueberries and Cacao are VERY high in antioxidants which will help you fight free-radicals that have been shown to cause cancer and other diseases. Antioxidants help to slow down the ageing process and encourage the natural glow of your skin.  Oats is a wonderful food as it provides loads of soluble fibre that is great for keeping you regular. It is also a dieter’s dream as it gives you sustained energy and a feeling fullness as it swells up in the digestive tract. All of these foods are loaded with vitamins and minerals that will perform many weird and wonderful things in your body and make you feel like you’re on top of the world!

Question: What is your favourite breakfast?

Maple Peach Brown Rice Pudding

Need new inspiration for breakfast, late-afternoon snack, or dessert? Look no further than here!!! This is quick, healthy and delish.

Fruit is my favourite food on earth. If I could I would have it for breakfast, lunch, and dinner. Although as a dietitian and a foodie, I feel it is my duty to try other foods as well…*sigh*…tough life! But today I didn’t feel any such obligation when I started to think about my afternoon snack.

I let my love of fruit guide me to the way of a Maple Peach Brown Rice Pudding! Even if you don’t love fruit…you will love this!

Maple Peach Brown Rice Pudding Ingredients ½ cup cooked brown rice ¼ cup coconut cream* 1 tsp pure vanilla extract 1 peach Maple syrup to taste – I used 1 tsp

Combine all ingredients and ¾ of the peach in a blender and blend until smooth. Serve with remaining peach and a drizzle of maple syrup.

*for low fat version use reduced fat coconut milk/soy/almond/oat milk instead.     

If you feel you want something creamy and luscious on top...I recommend this vegan cream recipe! It's the perfect accompaniment!

This pudding is also great for our vegan friends and those that need a gluten-free, dairy-free, nut-free or soy-free option!

And for those interested in the nutritional info, here it is:

Energy: 974 kJ Fat: 5.3g Carbs: 39.7g Fibre: 3.8g Sugar: 13.9g Protein: 4.1g

Fill in the blank: My favourite food is ________

Maple Peach Brown Rice Pudding

Need new inspiration for breakfast, late-afternoon snack, or dessert? Look no further than here!!! This is quick, healthy and delish.

Fruit is my favourite food on earth. If I could I would have it for breakfast, lunch, and dinner. Although as a dietitian and a foodie, I feel it is my duty to try other foods as well…*sigh*…tough life! But today I didn’t feel any such obligation when I started to think about my afternoon snack.

I let my love of fruit guide me to the way of a Maple Peach Brown Rice Pudding! Even if you don’t love fruit…you will love this!

Maple Peach Brown Rice Pudding Ingredients ½ cup cooked brown rice ¼ cup coconut cream* 1 tsp pure vanilla extract 1 peach Maple syrup to taste – I used 1 tsp

Combine all ingredients and ¾ of the peach in a blender and blend until smooth. Serve with remaining peach and a drizzle of maple syrup.

*for low fat version use reduced fat coconut milk/soy/almond/oat milk instead.     

If you feel you want something creamy and luscious on top...I recommend this vegan cream recipe! It's the perfect accompaniment!

This pudding is also great for our vegan friends and those that need a gluten-free, dairy-free, nut-free or soy-free option!

And for those interested in the nutritional info, here it is:

Energy: 974 kJ Fat: 5.3g Carbs: 39.7g Fibre: 3.8g Sugar: 13.9g Protein: 4.1g

Fill in the blank: My favourite food is ________

Sweet sweet potato bites

I don't like to eat the same thing for lunch everyday. Salads can be nice - but not if it is the same day in day out. Also, why would you have the same thing everyday if there are a bizillion combinations out there for yummy lunches!? I don't. That is why when I opened the fridge today, I looked at my leftovers for inspiration. I dreamed up a rather satifying and absolutely delicious feast from some left-over baked sweet potato I had in the fridge! And then I made it...

 

Are you drooling yet?

These are so visually appetizing and filling that you can have it for lunch, dinner or even appetizers for your next dinner party.

The best part about these guys...they're 100% healthy! They are also vegan, dairy free, soy free, nut free and gluten free!

This is how you make them:

Sweet Sweet Potato Bites

Ingredients:

1 large sweet potato 1/2 mashed avocado seasoned with salt & pepper Mustard Caramelised Onions Sundried tomato Hommus Lemon

Method:

Pre-heat oven to 200 degrees celcuis. Wash the sweet potato and place whole onto baking tray and bake for around 30-40mins depending on the size of your sweet potato. Before you take it out you can prick with a scure/fork to feel if the inside is completely soft. Allow to cool.

Cut sweet potato into slices an top with these combinations:

1. Mashed avocado, mustard and sundried tomato 2. Mashed avocado and caramelised onion 3. Mashed avocado and hommus

Finish with a squeeze of lemon and garnish with greens. Voilla!

You're ready to gobble up a delicious meal or entertain your guests!

Question:

What is your favourite dish to entertain guests with?

Rooibos Iced Tea Cooler

My parents love their glass of wine with their lazy weekend lunches, but after a recent 5-week holiday overseas, numerous celebratory feasts and a few extra kilos later, they decided to call this month "Dry February". Without a crisp cool chardonnay to complement their Sunday afternoon salmon and roast potatoes, my mother had to think up a new drink that will help them cool down in the heat of Perth's summer this year. This is what my ever-inventive mother came up with...

Rooibos Iced Tea Cooler

Ingredients:

4 rooibos tea bags 2 oranges   1 lemon mint leaves sweetener to taste - agave/honey/stevia 1 litre of water 6-8 ice cubes

Method:

Boil 1 litre of water. Add tea bags and brew until desired strength (i like it strong). Add natural sweetener to your taste (I omitted). Place in fridge/freezer until completely cold.

Add cold tea to blender, with the juice of 1 orange and ice cubes. Blend untill ice is well crushed. Slice the orange and lemon into wedges and wash mint leaves.

Add to cold tea mixture. Garnish with colourful straws and extra lemon on the side of the glass. Hydration perfection!

This does not only taste good but is also VERY GOOD for you - read about the benefits here.

Question of the day:

What is your favourite summer drink?

Mine is freshly squeezed carrot, apple, celery, beetroot and giner juice in the morning.

Tropical Dream Ice Cream

This is a dream in a bowl. A TROPICAL dream! From the taste you'd never think it is 100% goodness and dairy free. No added sugar. Low in fat.

         

When you eat this it takes you to your summer happy place. Mine is lounging in a hammock on a picture perfect beach in the maldives with my toes dipped in the luke-warm tropical water, colourful fish swimming by, gentle breeze...it is a holiday in the form of food. So why wouldn't you want to try this?

Tropical Dream Ice Cream Serves 2

Ingredients:

2 frozen mangoes (cut into small cubes) 4 ice cubes of frozen coconut milk 8 small fresh strawberries

Method:

Place the frozen mangoes and coconut milk into a heavy-duty blender and blend, blend, blend until you get the creamy consistency of ice cream. Depending on the type of blender you use, you may need to stop the blender and scrape the contents off the side of the blender and then start again. Once you reach the consistency of ice cream, scoop into a bowl and stir through the chopped-up strawberries. Tadaaaa....a tropical summer dream in a bowl!