Tag Archives: breakfast

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

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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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Grain-free Muesli

My daughter is gluten sensitive and it has been hard to change her breakfast routine over the last year. As most babies and toddlers progress in their eating habits they get used to the same thing after a while so to break the toast was hard. Then it was oats.

I have now found the solution in muesli and although the following recipe is time-consuming to begin with, once you do it a few times it’s a quick process. Prep takes a couple of days but the end result lasts a week in out house.

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Grain-free Muesli (makes a 1.5 litre jar)

 

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1/2 Cup Macadamia Nuts
1/2 Cup Cashews/Almonds
1/4 Sunflower Seeds
1/4 Pepitas
2 Tbsp Chia Seeds
1/3 Cup Buckwheat

1/4 Cup sesame seeds
1/4 Cup Coconut Oil
1/2 Cup Goji berries
1 peeled and cored Large or 2 small to medium pink lady or fuji Apples (yes for this I actually did apple, just couldn’t taste test)
1 Tbsp Ground Cinnamon
1 tsp Ginger Powder
1 Tbsp Vanilla Extract
pinch of Himalayan Salt

Soak nuts and seeds in water overnight.
Next morning pre heat oven to 55c (or as low as you can go)
Place goji berries in boiling water to soften
Drain Nuts and seeds and leave to dry on a tea towel (patting to speed up the process)
Place almost dry nuts into food process and blitz to chop nuts (I leave chunky bits, so not into a fine mixture)
Drain Gojis, chop apples and blitz them in food processor along with spices, vanilla and coconut oil.
Combine both mixtures in a bowl and stir.
Line two baking trays and spread mixture evenly.
Bake for about 6-8 hours, checking every couple to toss.

Store in a glass jar.
We serve ours with almond and walnut milk and fresh berries and coconut kefir.

The way I’ve got this to work is I soak everything just before I go to bed, and at breakfast time I get the rest done and have it in the oven so it’s ready to take out by the afternoon.
It makes the house smell amazing while it’s slowly drying and the kids will love it too.

Lasts about a month in a closed jar.

Local Suppliers

Sometimes I feel bad for finding a consumer product then reinventing it and making it my own homemade version, then I think about the cost of these products and how much I am saving by doing it myself?! It’s a bittersweet feeling really. I feel for producers trying to earn their keep for themselves and probably family so I try to buy locally owned and produced products as well as make my own.

Today I’m giving a plug to wholly granoly. They make the yummiest granola and for every dietary requirement you could think of. I bought the ‘free free free’ version on the weekend. It is gluten free, fructose free and preservative free. It was gone in three days as the husband fell in love with it and I caught him munching a bowl at nighttime every night.

So considering he loved it so much I decided that I would try and make it and see the price difference as to whether it is a great product to keep buying regularly and whether it’s a ‘when they come to market once a month’ kind of product.

Below is my GFP free Granola recipe;

What you’ll need- I didn’t measure just shook, poured

Almonds

Cashews

Pumpkin Seeds

Sunflower seeds

Quinoa flakes

Shredded coconut

Chia seeds

Macadamia nuts

Walnuts

brown rice puffs

amaranth puffs

Rice Malt Syrup/ Coconut Sugar or syrup

Cinnamon

Coconut oil

What I did-

Firstly I activated my nuts (so I soaked them, dried them, left them in the oven on low low temp for 24 hours) check out my post of activating nuts and why I do it.

Then I laid all the ingredients (but puffs, syrup and oil) onto lined baking trays.

Popped the oven at about 150c and let them roast.

After about 10 mins (once I smelled the roasting nuts and coconut) I gave the tray a good shake and turned the nuts so that they would be crunchy and golden on both sides.

This is when I added the magic flavours. Depending on the amount you make coat the dry ingredients with syrup (or sugar) oil and cinnamon.

Bake for another 10 mins and you will smell caramalised nuts and cinnamon

I tried a few nuts to see if they were done to my liking (crunchy-not soft, sweet and roasty)

I shook the tray if they weren’t done then checked again after another 5-10 mins.

I took tray out and left on bench to cool, transferred to jar and stored in pantry.

Safe to say that it was more cost effective to make it myself as I have these ingredients on hand all the time and buy bulk. But I will buy from wholly granolly and I will recommend buying them too especially if you are time poor and love granola but since changing your diet realized you can’t eat your favourite any more.