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filler@godaddy.com
Ingredients
1 egg, poached, boiled or scrambled
4-6 grape tomatoes, halved
1 teaspoon fresh or lightly dried basil
½ an avocado
1 slice organic/wholemeal sourdough, toasted
Light spread of butter
*Photo from womensweeklyfood
50g natural Greek yogurt
Makes 3 serves (1 serve = 3/4 cup)
1/2 cup full cream milk or milk of choice
1/3 cup freshly squeezed orange juice
50g natural Greek yogurt
1½ cups organic oats
1 grated apple
¼ cup chopped dried apricots
½ cup chopped, unsalted, raw almonds
(can be prepared the night before and refrigerated for 2-3 days)
Method
Place all ingredients together in a bowl and mix.
Ingredients (makes around 14 serves)
4 cups organic rolled oats
1/2 cup mixed seeds (e.g. chia seeds, linseeds, sunflower seeds, pumpkin seeds)
3/4 cup raw, unsalted nuts, chopped (e.g. almonds, cashews, walnuts, brazil nuts)
1 cup 100% unsweetened apple juice
½ cup dried fruit, e.g. apricots, apple, goji berries, chopped
4 tablespoons coconut flakes
Method
· Preheat oven to 160°C. Line 2 baking trays with baking paper
· Combine oats, nuts and seeds in a large bowl.
· Stir in apple juice and mix well
· Divide mixture between prepared trays and bake for around 25-30 minutes, stirring occasionally, or until oats are toasted and golden.
· Add dried fruit and coconut flakes and stir to combine. Leave to cool completely on trays and store in an airtight container
Serving Suggestion
· Just add milk of your choice
· Top with a few fresh berries
· Drizzle with plain Greek yogurt
Ingredients
500g Pumpkin peeled and diced
300g Sweet Potato peeled and diced
2 x Carrots
1 x Spanish Onion roughly chopped
1 teaspoon coconut oil
1 teaspoon ginger finely grated
2 cloves garlic finely chopped
1 teaspoon of turmeric
500g water or vegetable/chicken stock (adjust water as needed)
2 tablespoons coconut cream
Basil leaves for garnish (optional)
Method
1. In a large pot, sauté the onion in coconut oil until soft.
2. Add turmeric, garlic and ginger for a minute.
3. Add the pumpkin, sweet potato, carrots and water or stock. Bring to the boil, lower heat and simmer for 15-20 minutes.
4. When cooked add coconut cream.
5. Blend with a stick mixer. (Can leave it to cool a little before blending)
Ingredients (Serves 4)
Vegetables:
· 1 medium Beetroot diced into 1/4" pieces
· 1 medium Sweet Potato peeled and diced into 1/4" pieces
· 2 Tbsp. Extra Virgin Olive Oil
· 1/4 tsp Kosher Salt
Sautéed Chickpeas:
· 1 x 425g can Reduced-Sodium Chickpeas rinsed, drained, paper towel dried
· 1 Tbsp. Extra Virgin Olive Oil
· 1 tsp Turmeric Powder
· 1/2 tsp Paprika
· pinch Cayenne
Salad:
· 4 cups Spinach/Kale/Bok Choy massaged with a little Olive Oil until tender
· 1 cup Quinoa cooked and cooled
· 1/2 cup Pomegranate Arils (seeds) or fresh berries
· 1 Avocado diced
· 1 cup Bean Sprouts
· 1/2 cup Walnuts coarsely chopped
Lemon tahini dressing:
· 2 Tbsp. Tahini
· 1 Tbsp. Lemon Juice
· 1 Tbsp. Water
· Pinch Lemon Zest
Method
Roast the vegetables:
1. Heat oven to 200°C, toss together beetroot, sweet potato, olive oil and salt.
2. Place on baking sheet; bake for 15 minutes, or until tender.
3. Set aside to cool.
Sauté the chickpeas:
1. In a small bowl, toss together chickpeas, olive oil, turmeric, paprika, and cayenne until combined.
2. Heat a medium skillet over medium-high heat; add chickpeas and sauté for 3-5 mins until fragrant and warmed through, stirring as needed; remove and set aside to cool.
For the salad:
1. Chop spinach/kale/Bok choy, avocado and walnuts; portion out the pomegranate, quinoa and sprouts; if you're meal prepping this Buddha bowl in advance, store all ingredients separately until ready to use.
Kale tip: Add a little olive oil and salt to the kale and massage gently with your hands until kale starts to become tender. This makes it more palatable and delicious!
For the dressing:
1. In a small bowl, whisk together tahini, lemon juice, water and lemon zest until combined; if needed, adjust the consistency by adding more tahini or water.
To serve:
1. Evenly divide ALL ingredients across 4 bowls and drizzle with lemon tahini dressing; serve immediately or store in airtight containers and refrigerate up to two days.
Ingredients (Serves 2)
1 Chicken Breast
400g Pumpkin peeled and diced
2 tablespoons Char Grilled Capsicum (I like the Sandhurst ones in a jar)
60g full fat feta (optional)
1 small bag of green and red Leaf Mix
2 tablespoons Extra Virgin Olive Oil
1/2 a Red Onion sliced thinly
1/2 a Green Cucumber sliced thinly
1 tomato sliced thinly
Method
1. Toss pumpkin in 1 tablespoon of the olive oil and roast for 30 minutes on 220degC, turning once.
2. Cook chicken in a fry pan or on the BBQ using the other tablespoon of oil.
3. Arrange the leaf mix, capsicum, onion, cucumber and tomato on a plate.
4. Top with cooked chicken and pumpkin, then sprinkle with the feta.
Dressing - Optional
If you like a dressing with your salad try this healthy idea!
1 tablespoon Extra Virgin Olive Oil
1 tablespoon fresh Lemon Juice
1 small Garlic Clove crushed
Pinch of salt and pepper.
Ingredients (Serves 1)
· 1 whole wheat pita round
· 1 tbsp. of low sugar and low sodium pizza sauce or basil pesto
· Garnish: toppings of your choice for example:
Method
1. Preheat oven to 190C.
2. Spoon pizza sauce or pesto over pita rounds. Top with desired toppings.
3. Place on baking sheet and cook for 7 to 10 minutes, or until cheese is melted/toppings are cooked.
Note
This is a great way to use up leftover cooked chicken or roast vegetables.
Ingredients (makes 4 serves)
1 1/2 cups cooked brown rice (3/4 cup uncooked)
6 spring onions (including green tops), thinly sliced
1 medium red capsicum, seeded and finely diced
1 medium yellow capsicum, seeded and finely diced
½ cup parsley, chopped
4 x 100 g salmon fillets
Olive oil spray
1 bunch bok choy, quartered
½ cup unsalted raw cashews, roughly chopped
1 tablespoon reduced-salt soy sauce
2 teaspoons balsamic vinegar
2 teaspoons manuka or organic honey
1 teaspoon sesame oil
Juice of ½ lemon
Method
1. In a large bowl, mix together cooked rice, spring onions, capsicums and parsley.
2. To make dressing, combine soy sauce, vinegar, honey, sesame oil and lemon juice in a cup. Pour over salad and stir through well.
3. Place a metal steamer into a large saucepan with a few centimetres of water. Add bok choy and bring to the boil. Steam with lid on for 3 minutes or until tender.
4. Meanwhile heat a griddle, barbeque grill or large non-stick frypan on high. Lightly spray each side of salmon with oil, season with pepper. Reduce heat to medium and cook salmon for 3 minutes each side until golden brown and just cooked.
5. Top rice salad with cashews then spoon onto serving plates.
6. Add bok choy and salmon fillets.
Ingredients
1 cup Medjool dates
½ cup raw almonds with skin on
½ cup raw cashews
¼ cup cacao (not cocoa)
1/3 cup coconut oil
½ cup desiccated coconut (plus extra for rolling)
2 teaspoons chia seeds mixed in 2 teaspoons of water
Method
Put all the ingredients into Bellini/Thermomix container (or food processor) in the order listed.
Pulse 3 – 4 times.
Speed 6 for 10 secs x 3. More if needed.
Roll into balls and roll in extra coconut. Put on grease proof paper (plate). Refrigerate and store in container in fridge for up to 5 days.
Ingredients (for 1 serve)
200 mL almond milk or coconut water
1 tbsp. LSA (ground linseeds, sunflower seeds and almond meal)
1 tsp raw cacao powder
1 tbsp. Chia Seeds (soaked overnight if time)
2 tbsp. uncooked rolled oats
1/4 cup frozen mixed berries
1/4 frozen banana
Method
Place the ingredients in a high-speed blender and blitz for 20 seconds.
(Recipe from bioconcepts.com.au) https://www.bioconcepts.com.au/
Ingredients
50g unsalted cooking butter or dairy free butter
55g Whole Earth Baking Blend (raw sugar and stevia blend)
60ml Organic or Manuka honey
100g Pumpkin and sunflower seed mix
1 Organic Sanitarium Weet-bix crushed
60g dried cranberries or diced dried apricot (or 30g of each)
50g Organic rolled oats (In the health aisle at Woolworths)
75g Organic wholemeal self-raising flour
Method
1. Preheat oven to 170 degrees. Line a 20cm flat oven tin with glad bake.
2. Place butter, sugar and honey in a saucepan over medium-low heat. Cook, stirring, for 2-3 minutes or until smooth and the sugar has dissolved. Set aside to cool slightly.
3. Combine the pumpkin and sunflower seeds, Weet-bix, cranberries/apricots, oats and flour in a large bowl. Add the butter mixture and stir until combined.
4. Spoon the mixture into the lined pan and use the back of a spoon to smooth the surface. Bake for 20 minutes or until golden. Set aside in the pan for 30 minutes to cool completely. Cut into slices. Can be frozen.
* Photo from BioConcepts
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