Just made the best tasting ‘nola’ (aka granola, cereal, muesli….whatever you call it) so I have to share my triumphs.
It tastes just like coco pops but it’s good for you!!! My cherub is impressed with her chocolate for breakfast.
1/4 Cup Almonds
1/4 Cup Cashews
1/4 Cup Walnuts
1/4 Cup Macadamia Nuts
1/4 Cup Sunflower seeds
1/4 Cup Pepitas
1/4 Cup Goji Berries
1 Tbsp Chia seeds
1 Tbsp Cinnamon Powder
1 Tbsp Mesquite Powder
2 Tbsp Cacao Powder
2 Tbsp Coconut Oil
1-2 Tbsp Maple Syrup (optional)
Step two Ingredients:
1/2 Cup Coconut Flakes
1 Cup Sprouted Buckwheat (Buckinis)
1. On an oven tray combine all the nuts and seeds
2. Add powders, oil and maple
4. Pop in an oven at 200c
5. After 5 minutes mix on the tray(you don’t want to burn the powders and get it stuck)
6. Add Buckwheat and coconut. Leave oven door open (this is to make sure the coconut doesn’t burn)
7. You will smell an aroma of chocolate and coconut, this is when it’s done (about another 5 minutes)
8. Open oven door fully, pull tray out of doorway, leave tray on rack and leave to cool.
9. Once cool, grab a pestle or a measuring cup and squash all the nuts until crushed to your liking.
10. Put in jar
Serve with Coconut milk or nut milk, berries and banana.
Enjoy in moderation. For us a small portion is substantial as it’s packed with fats, protein and carbs.
Probably not the first mince you would grab from the meat section but Kangaroo meat is great. Great for you, great tasting and can be used as an alternative to almost all beef mince dishes.
We love our burgers, you can add whatever you like to them too and the family can get a veg packed patty of yum.
Super easy to make, can be prepared ahead, taken along for a BBQ lunch, great in school lunches, great for breakfast and even for a cold healthy snack.
500g kangaroo mince
1 zucchini grated (squeeze out the excess water)
1 carrot grated
1 cup of mushrooms diced or grated
1 onion diced (optional for Low FODMAP)
1 Tbsp Tomato Paste (low salt)
1/2 Tbsp Chia seeds
1 tsp sumac (sweet and tart)
1 tsp basil
1/4 tsp salt
grind of pepper to season
1 Tbsp Coconut Oil
NOTE: you can add any herbs or spices you like.
Add some minced liver too – a great way of packing in more that no one can taste.
Combine everything in a bowl and mix with hands until combined (really massage the mix to maximise flavour)
Form into balls. Vary in size if you have big and little people in the house to feed.
Pop into fridge to set for at least 20 minutes
Season the grill with some coconut oil (or better yet brush each burger with macadamia oil)
Grill on medium for 5 minutes each side
Kangaroo is a game meat so is best to cook just under done
Serve with grilled veggies, in a burger with tonnes of greens and homemade chilli mayo.
Ok I’ll admit it…..I’m addicted to smoothie bowls. I don’t know whether I need therapy or an intervention or whether it’s ok for me to seriously obsess over creating bowls of awesomeness (if I do say so myself) everyday – or there about.
My favourite at the moment would have to be a ginger and cinnamon flavoured one as it is cold here at the moment and to help with my lack of blood flow I’m at least trying to make an effort to reduce inflammation with these inclusions. I have also gone from frozen to room temp bowls. Slowly but surely I will transition from them but this creative obsession is too fun…..at least it’s a healthier obsession!?
Here is my idea of a smoothie bowl and why I include the things I do to keep me healthy, balanced and nourished from the get go (or be it lunch or dinner….sssshhhhh don’t tell the coach)
My Winter Smoothie Bowl
PREPARATION TIME TOTAL TIME
2 MINUTES 5 MINUTES
1/2 frozen banana (I peel, cut mine into quarters and pop into freezer so there’s always options for smoothies, nana ice-cream or a quick snack)
1/4 cup frozen blueberries (I buy organic frozen berries or freeze fresh when in season)
knob of ginger root
1 tsp ground good quality cinnamon (yes the supermarket ones are not that good)
1 tsp maca powder (lady hormone help)
1 tsp slippery elm bark powder (helps digestion and is a great thickener)
1 tsp of fibre/ omega 3 mix (I mix psyllium husks, flax seeds and chia seeds and pop in jar and scoop out to get a rounded selection of boost – this is also a great alternative to making chia pudding if you don’t want to overload on chia every time)
200ml filtered water (you could use homemade almond milk or coconut water or coconut milk but I prefer to help my daily water intake as much as I can)
1/4 avocado (it’s important to include good fats with your smoothie bowl like avocado as it helps to balance the sugars that you are consuming through the fruits)
*optional (I add to mix up the flavours 1 tsp cacao, 1 tsp turmeric, basil leaves, mint leaves, 1 tsp acai powder, 2 strawberries, 1 Tbsp fresh cut pineapple, 1 tsp spirulina/ super greens mix, knob of zucchini/cucumber, sprig of watercress, 1 tsp unhulled toasted tahini. Anything really to change it up and get your taste buds loving yourself.
add all ingredients to a blender
2 blend on high for 2 minutes
rest for 1 minute
blend on high again for one minute
Pour into bowl, top with a small selection of nuts and seeds (TIP- chop them they stretch further. I chop a selection and keep to add to meals, then I am not over consuming and regretting it half an hour later)
Pour over a drizzle of coconut kefir or unsweetened coconut yoghurt or make your own with a good starter (avoid using commercial yoghurt to culture)
add a sprinkle of coconut, cacao nibs, goji berries or whatever you have to add a little antioxidant, taste, texture and little surprises
mix it all through the smoothie mix
eat slowly, chew through it even if its liquidy please.
NOTES- why I choose a smoothie bowl over a smoothie
*Drinking a smoothie is not as satisfying (to me). It’s rushed, you can over consume and end up hungry an hour later. By adding texture like nuts, seeds, berries etc you are forced to chew and that aids digestion, satisfies your taste buds, your brain and your belly.
*It forces you to sit down and eat (yes I know we don’t all have time) you will be fuller by eating slower and concentrating.
*You can take it anywhere in a jar
*You can prepare it the night before
*It gives me enough to get through until lunchtime. By including the above it is a rounded balance (for me) of the right things to keep me energised, happy and full until I call for lunch.
This is a huge passion of mine! Whether you are living in a big city, country town or something in between…support the local producers. A while ago I convinced my husband to come grocery shopping with me in a supermarket. I had him do most of the shopping while I pushed as I wanted him to see what we bought. At the end of the shop we were behind a family with an overflowing trolley filled with foods that I would not want anyone in my family consuming. Hubs watched them go through (most likely thanking god that we only have one child) and their total was $126, then it was our turn. Half a trolley of vegetables and meat later and our total exceeded the family in front; $150. He was blown away and I caught him saying ‘how can a family eat crap for less?’ I told him commercial food from big supermarkets are cheap. A family assorted pack of biscuits for arguments sake is half the price of a tub of strawberries, it’s a shame really.
The following week I took my hubs to the market where I buy all my vegetables and whatever else I can. Once again I gave him the money and free reign to purchase the weeks worth of fruit and veg. Three green bags later and we’d spent $30. A stop at the butcher $30 and an order of organics from health food shop ($100 for the month) and we were in front by $50. He was so happy and relieved the exercise paid off.
Since then he has told half a dozen mates that exact story in hope that they will stop shopping at the chains and start buying local. It is sad and disgraceful that supermarkets (even the ones that are the cheapest) continue to have people spend too much money on crap let alone fresh produce. But it is uplifting and so so satisfying to find local suppliers that are half the price, great quality and people you can trust.
Think Local before you enter the supermarket next time..
This month is at Farmers Feed they are setting a challenge to shop and eat from your local farmers market for a whole week. Register to commit and see the savings, education and the overall feeling of eating REAL seasonal foods that are grown/raised by the seller.