Category Archives: Vegan

Smoothie Bowls

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

smoothie_bowl

PREPARATION TIME                   TOTAL TIME
2 MINUTES                          5 MINUTES

INGREDIENTS

  • 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.

INSTRUCTIONS

  1. add all ingredients to a blender
  2. 2 blend on high for 2 minutes
  3. rest for 1 minute
  4. blend on high again for one minute
  5. 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)
  6. 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)
  7. add a sprinkle of coconut, cacao nibs, goji berries or whatever you have to add a little antioxidant, taste, texture and little surprises
  8. mix it all through the smoothie mix
  9. 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’s healthy
    *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.

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Grainfree Flatbread (failsafe)

Why is it that you try to make a recipe over and over and either don’t like the taste or fail at it being anywhere near the picture you see?! Well it happens to me a lot! I’ve committed to now just creating my own versions on gut instinct and they work (always after the meal I needed them for ha).

Every week I search ‘grainfee wraps’, I look up alternatives to coconut and nut flours, tapioca, masa harina in hope to find something that works for me and that is easy to make and quick.

Following on from our obsession with buckwheat (which I’m waiting to bite me in the bum….literally TMI I know) I thought let’s wing it and try this little fella out. So I ground my sprouted buckwheat, kind of measured ingredients and ended up with flat bread in less than 10 minutes. My daughter said that they tasted like ‘real bread’ and ‘pancakes’- bless a three year old’s mind hey. They were perfect with our slow cooked lamb shoulder I had cooking away and raw grainfree Tabbouleh, coconut kefir tzatziki and fresh salad.

These are a great wrap for kids lunches too considering we are all heading back to school, kinder and care next week.

Grainfree Flat Bread

flatbread

PREPARATION TIME              TOTAL TIME
20 MINUTES                    25-30 MINUTES
makes 6 dinner plate sized wraps

INGREDIENTS

500g buckwheat flour plus extra for rolling and dusting (we soak and activate our buckwheat kernels and then grind to a flour but store bought buckwheat flour is fine)
370ml warm water
3 Tbsp of coconut oil
1 tsp salt

INSTRUCTIONS

1. Combine flour and salt in a bowl
2. Mix water and oil together
3. Make a well in centre and add water and oil gradually while mixing
4. The mixture will slowly come together to form a dough
5. Leave sit for 5-10
6. Divide the dough into six pieces. Take one piece, shape into a flat disc and place between two sheets of flour dusted baking paper. Carefully roll out the dough into a round pita shape until it’s about 1/4 inch thick.
7. Stab the dough with a fork a few times and dust lightly with extra flour
8. Heat up your cast iron pan and brush with coconut oil (not a lot of oil just a light brushing to season). Cook the pita for a few mins on one side until puffy and repeat on the other side. A good sign is the signature brown spots forming.
9. Fill them up with your desired meat and vegetables and serve immediately.
10. Pop them in fridge wrapped in foil and use for other inventions can be reheated the next day in the oven. They keep for up to 5 days, you just need to re-heat in pan or oven for a few minutes to get flexibility back.

Alternate uses……

Pancakes
Brush both sides of cold wraps with ghee or butter and pop in a warm pan to re-heat.
Chop up a selection of fruits (banana, blueberries, strawberries) to pop on to wraps.
Re-heat wraps in pan and top with fruits, maple syrup and coconut cream

Pita Chips
Cut cold wraps into wedges
Heat Coconut oil in pan and fry on medium heat for 3 minutes each side.
Sprinkle salt on finished chips
Serve with dips

Tacos
Reheat in foil in the oven for 5 minutes at 180
fill with meat, salad and salsa

Other variations: Soup dippers, croutons, sandwich wraps, toast, soldiers for eggs, french toast, tortilla’s.

Flavouring variations (add these to the dough before rolling):
Indian – 1/4 tsp cardamom pods and 1/4 tsp ground cumin
Asian – 1/4 cup chopped coriander
Mexican – 1/2 tsp ground cumin, 1/4 tsp smoked paprika
Sweet – 1/2 tsp vanilla, 1/4 tsp cinnamon, 1 Tbsp Maple Syrup (opt)
Italian – 1/4 tsp basil, 1/4 tsp oregano, 1/4 thyme
Greek – 1 tsp za’atar or some fresh mint
Fish – 1/4 tsp dried dill or 1/4 cup fresh dill
Cheesey – 1 Tbsp of Nutritional Yeast Flakes

Let me know your creations, I would love to add to my list.

 

*side not on buckwheat- it does have a higher carbohydrate count than almond and coconut. It is filling and is great in moderation as is all real food. Please eat for your body and listen to the signs of your gut and digestive system

 

Breakfast

Some people can’t eat eggs, some don’t like them, we all have our reasons. We eat eggs like they are another limb but sometimes it’s time consuming with my poppet who wakes up needing food immediately!
Oats used to be  our staple until we worked out that it was the cause of our 10am slum. I like to keep things in their natural state as much as possible so that I know I what I am eating and where it comes from (obviously keeping it real); so we try to avoid overusing things like coconut flour; which is great for you but a small amount is a shiiiiz load of coconut really?!

Buckwheat is not wheat, nor is it gluten, nor is it a grain. It’s a seed related to rhubarb just with a confusing name. It’s chia’s cousin in the ‘superfood’ family if you think about it. It has a yummy nutty flavour and is packed with soluble fibre, high amino acids (the feel good about life serotonin producing tryptophan), manganese, magnesium, zinc and copper (fabulous for us women). Buckwheat is also full of these wonderful anti-inflammatory polyphenols so has amazing antioxidants that help with a multitude of things.  And let’s add the cost. It is pretty much the most cost-effective superfood on the market (that’s before people realise how good it is and the price rises). So go get some and use it.

Uses for Buckwheat;
Activated (aka-buckinis) (soaked for minimum 6 hours and then ‘dried’ at low temperature for a period of time in oven or dehydrator)
Roasted (optional soaking for 6 hours and roasting at 120 until crunchy)
Flour (ground to a fine flour and used in baking)

hit me with your buckwheat uses!

Buckwheat Porridge

grainfree, dairyfree, lowfodmap, vegan
serves 2
PREPARATION TIME             TOTAL TIME
3 MINUTES                    8 MINUTES
_MG_3858
Cinnamon Buckwheat Porridge

INGREDIENTS

1/4 cup activated or roasted buckwheat kernels
1 Tbsp pumpkin seeds (activated)
1 tsp cinnamon
1 tsp flax seeds
1 tsp slippery elm
1 cup water or milk (we used homemade almond)

*optional: chia seeds, maple syrup, vanilla
*extra water or milk (we added extra as it thickened)

INSTRUCTIONS

1. Place seeds in the food processor and pulses until a fine powder (you can have some larger bits if you like)
2. add powders
3. heat pan of water or milk on stove and add buckwheat mix
4. stir until a porridge consistency
5. add extra water

Serve with extra milk and fruit of choice.

_MG_3824
Buckwheat Porridge with added chia