Tag Archives: vegetarian

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.

Veggie Burgers

You can jazz these anyway you like. Italian, Thai, Falafel anything really. The base is the following;

Veggie Burgers

served here with zucchini fritters

bugers-stack

INGREDIENTS

1 zucchini
1 carrot
2 large mushrooms
1/4 cup walnuts or (seeds of pepita’s and sunflower)
1 tbsp coconut flour
1 tbsp coconut oil

INSTRUCTIONS

1. Mix in food processor
2. Add flavourings, pulse
3. Leave to rest for 10 minutes
4. Form into balls
5. Refrigerate for 30 minutes
6. dust with coconut oil
7. Heat coconut oil in pan
8. Fry until set, flip and do the same on other side

Serve with complimenting veggies or salad or pop in a burger with zucchini fritters!

burger

Fries

Sick of Sweet Potatoes? It’s hard not to delve into sweet potatoes at every meal and nutritionists and pt’s around the world say eat a potato a day as you are not eating enough carbs. To be honest sometimes I look at a sweet potato and want to throw it at the wall. Sometimes I want an easier option than peeling an oddly shaped hard to cut vegetable. I love zucchini, I eat it everyday and don’t get sick of it (yet) my daughter loves zoodles but misses fries so to whip these up in 20 minutes, I’m a pretty cool mum.

Here’s some alternatives to the traditional fries that we all love;  zucchini, eggplant, daikon, capsicum, sweet potato, turnip, pumpkin (harder varieties). Cut in fries, rounds, shapes of all kinds!!

Zucchini Fries

zuc_fries

*apply for all vegetables
Preheat oven to 190c

INGREDIENTS

1 Zucchini per two people
1-3 egg
⅓ cup coconut flour
⅓ cup arrowroot flour/powder
1 tbsp Nutritional yeast
1/2 tsp salt
1-2 Tbsp Coconut Oil or Ghee

INSTRUCTIONS

1. Place lined tray with oil or ghee in oven to preheat

2. Slice Zucchini into long fries or wedges (thickness totally up to you but keep them consistent for cooking)
3. In seperate bowls mix eggs and then dry ingredients
4. Dip zucchini into egg mixture then into dry and coat.
5. Bake for 15 minutes before turning and repeating on other side

Serve with cultured mayonnaise, homemade sauce or guacamole.

Perfect side for any dinner. The kids will think they are chippies and for school lunches they are divine!

burger_fries_eggs_salad

Cheesy Kale

Cheesy Kale

vegan, vegetarian, paleo, dehydrated

kale
Cheesy Kale ©sarahcravenphotography

INGREDIENTS

  • 1 Cup Cashews, soaked at least 8 hours, rinsed and drained
  • 1/4 Cup Nutritional Yeast
  • 1/3 Cup water
  • 2 T Olive Oil
  • 1/2 tsp. Turmeric Powder
  • ½ tsp. Tarragon
  • Pinch Sea Salt

 

INSTRUCTIONS

1. Soak Cashews for at least 6-8 hours, drain and rinse

2. Add to blender with rest of ingredients

3. Strip Kale from stems

4. In a bowl pour mix over kale and mix in well- I mixed mine, left to marinade for 10 minutes and then came back and massage through once more.
5. Pop on trays in the dehydrator for 4-6 hours* at 50c
*Note- I found that the more the kale had marinade the longer it took to dry so you might find that some pieces will need longer. 

Five Minute Meals

Time….What Time?!

As a mum & a photographer,  some days I have so much time on my hands to play and some days I can’t even scratch myself. Most days I’m prepared for anything, I’m a planner, I like routine and have everything in it’s place….another word for anal or strict?!
In the way of food it’s so easy to grab something convenient and easy when you’re not prepared, right?! A sandwich, a slice, a pie, wrap?! Why not, it’s convenient! Well you could do that or you could think a little broader and look in your fridge. I’ll admit that was me. I grabbed wraps (just one gluten thing won’t hurt) and sandwiches. A little education and having an organised shopping list every week now I can say my wraps are a little different and my sandwiches are non-existent instead it’s five-minute chopping, throwing anything into a bowl, pan…..I can even vouch and say that even if you’re not ‘home’ for lunch it’s easy. Days I’m not organised with the family I can throw the spouse a salad (left over veg, meat, salad leaves etc) my cherub a platter of whatever we have in the fridge, nuts, seeds, kale, fruit…..if you’re out then you’re not far from a supermarket, grocer, fruit and vegetable shop. A good friend and personal trainer taught me that a bag of spinach, a carrot, cucumber, roast chook, tin of sardines, tuna and some oil and nuts make a nutritious meal.

Here’s a go to recipe for days you home and look into the fridge with a blank stare and think ‘life would me easier if you just ate bread’

_MG_2984

5 MINUTE STIR FRY
vegetarian, vegan, paleo friendly, low FODMAP, grain free
one person dish- adjust quantities for more

1 Tbsp. Coconut Oil
1/2 Tbsp. miso paste (a good one from an asian shop, no msg or make your own)
1/2 tsp. grated ginger
1/2 tsp. grated turmeric
3 Brussel sprouts
huge handful spinach leaves
1/2- 1 zucchini spiralized or peeled into ribbons (I had half on the bench from breakfast)
handful chopped mushrooms
2 asparagus spears
palm size broccoli florets
1 Tbsp. water

1. In a wok or pan heat coconut oil, ginger, turmeric and miso.
2. Add mushrooms, Brussel sprouts, broccoli and asparagus and sauté for a few minutes
3. Add spinach and zucchini and water and sauté for a couple more minutes.
4. Find a bowl, chop sticks, a quiet corner and enjoy a bowl of nourishment.
Add some lacto-fermented vegetables, some leftover meat, bacon, prawns, sardines,tuna or egg with fresh coriander and sesame seeds to serve.

Make this before work and take it with you. You can only be as prepared as you let yourself to be. Look after your body and it will reward you.

sig