Smart Snacking: Bring Some Balance into Your Diet.

Hello everyone,

The most common complaints I have in clinic are people struggling with energy levels, especially in the afternoon. It all comes down to balancing macronutrients during meals, and smart snacking. Finding some quick, easy and affordable snack options to keep energy levels high, blood sugar balanced and hunger at bay is easy with a little inspiration. Protein-rich, nutrient-filled snacks like the ones below can be a great way of bumping up your nutrition intake for the day – and are a delicious excuse to take a break from study and have a little down time. Some other great examples are:

  • Raw almonds/nuts/seeds
  • Dates filled with nut butter
  • Brown rice cakes with almond butter and cinnamon
  • Veggie sticks (carrot, celery) with hummus
  • Green apple smeared with peanut butter

I’d love to hear any of your go-to snack ideas too!

Simple Snacks

Greek Yoghurt, Cinnamon and Nuts

Simple as that. Just add a sprinkle of cinnamon to a few spoonfuls of Greek Yoghurt, top with any nuts or seeds you have (I love buckinis and walnuts!) and enjoy! Add some berries for an extra Vit-C and antioxidant hit! We also have a couple of homemade granola options in the  “breakfast” recipes section on our website.

Here’s a simple example: 

Mix together: 2 C Organic Steel-Cut Oats, 3/4 C Coconut Flakes, 1/2 C Chopped Almonds, 1/2 C Chopped Walnuts, 1 tsp Cinnamon Spice, 1/2 tsp Nutmeg/allspice, ½ tsp cardamon, 2 Tsp Chia Seeds, 4 Tsp organic virgin pressed coconut oil, Melted, 1/2 C Maple Syrup/Rice-Malt Syrup, 1 tsp vanilla. Optional: Dried cranberries/apricots. Pour the granola mixture onto the prepared baking sheet. Spread into an even layer to ensure an even roasting. Bake for 30 minutes or until granola is a nice golden brown, stirring every 10 minutes to ensure an even bake.

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Healthy Sweet Potato Wedges

First things first, preheat your oven to 180°! You want it nice and hot so the wedges go extra crispy. Just cut your sweet potato into chunks, arrange on a baking tray, drizzle with olive oil, sprinkle with salt and pepper or some cumin if you feel like spicing things up! Place in the oven and 30-35 minutes later you’ll have some perfectly cooked sweet potato wedges.

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Bliss balls

Bliss balls are the best grab-and-go snack – make a batch for yourself today and you’ll be set for the week! These Almond butter and Protein Bliss balls are perfect for regulating your blood sugar levels and providing a healthy boost of good fats! Yum!

Here’s a simple example:

Add to food processor: 2 scoops vanilla protein (any pea/rice, organic variety), 1 tbsp almond butter, 2 tsp maple syrup, 2-3 dates (pitted), 2 tbsp pumpkin seeds, 1 tbsp coconut flour, pinch of sea salt, 1/4 cup of water. Process until ingredients start to bind together. Roll into balls and top with extra almond butter and cinnamon.

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Smoothies

Smoothies are another easy snack option. Just blend up some easy-to-find, pantry-staple ingredients and pour into a glass – or jar!

Everyone’s Favourite: 

SUPER CHOC BANANA BERRY SMOOTHIE – SERVES 1

This sweet, chocolatey, berry goodness will make you feel as though your having a cheat day, however your body will thank you for the high intake of nutrients, and antioxidant-rich superfoods. This will aid your body to fight free-radical, remove toxins, detox, and rebuild. 

Ingredients:

1 Frozen Banana

Handful Mixed Berries

2-4 Pitted Medjool Dates

1-2 tsp Cacao Powder

1 tsp Chia seeds

1 tsp Maca Powder

1 tsp Beetroot powder

1 Tsp of Goji Berries

½ Avocado

2C milk of choice (Soy, Almond, Coconut)

Handful Ice

 

Method:

Blend all ingredients together to form a smooth consistency. Enjoy!

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Don’t forget to check out all the recipes available for free on the website for some more delicious inspiration!

Healthiest Regards,

Tegan, Nutrition Nourishment

Kids Lunchbox Ideas: How to Encourage Healthy Eating Habits

Hello everyone,

When was the last time your child sat down at the dinner table and said, “Gee, thanks for this delicious plate of healthy food! Can I have seconds?” We can’t promise these tips will convert your picky eater into a fruit and vegetable fan, but they should make good food choices more attractive for everyone.

  1. Get them involved

    If you involve kids in planning meals, going grocery shopping, and preparing food, they will become invested in the process and more likely to eat. Even toddlers too young to make grocery lists can help you make choices (pears or nectarines? cheddar or swiss?) along the way. Simple, no-cook recipes like frozen yoghurt popsicles or fruit parfaits are an excellent way to get young chefs interested in healthy cooking and eating.

  2. Go to the source

    Teach kids where their food comes from. Rather than limiting yourself to the weekly supermarket run, take your family to a local farmer’s market (or to the farm itself) and meet the people who grow the food. Picking berries from a vine can help nurture a lifelong love of good eating and environmental stewardship. Visiting a dairy farm can teach children where their milk comes from (and why we should care about what goes in it). Planting tomatoes and melons in the garden may tempt a child to try the fruits of her labor.

  3. Make healthy snacks available

    If you stock the kitchen exclusively with healthy treats, children will eat them. As your children grow, stock good snacks in cabinets and shelves that they can reach without your help.

    Some kids eat more when they’re in the car than when they’re at the table simply because active play isn’t a viable alternative when you’re strapped in. Make sure you’re prepared with nutritious snacks whether you’re driving the carpool or going to soccer practice. Good choices include sliced apples, carrot sticks, whole grain crackers, light popcorn, raisins and water bottles.

  4. Give them freedom of choice

    Like the rest of us, kids want to have it their way. But no parent wants to be a short order cook, making four different meals for four different family members. Instead try the fixings bar approach. Offer a suitable base meal, like rice and beans, whole wheat tortillas or lean ground taco meat. Then let kids (and adults) dress it up with chopped tomatoes, lettuce, cabbage, cheese, salsa, jicama, parsley, peppers and other toppings. You might also try a pasta bar with a variety of healthy sauces. This approach works especially well when you?re serving young guests whose food preferences you may have trouble predicting.

    Kids like choices at snack time too, so consider packing an insulated lunch bag full of good snacks so they can make their own smart choices (and you can avoid hearing “I don’t want THAT!”).

  5. Drink to that

    Remember that your child doesn’t have to just eat five servings of fruits and vegetables a day he can also drink them. Smoothies can be a fun way to introduce new fruits.

  6. Be a role model

    A recent study found that young children’s food tastes are significantly related to foods that their mothers liked and disliked. Letting your child see you order a fresh salad rather a burger and fries at the drive-through may encourage her to do the same.

  7. Don’t give up

    Studies show that most children need multiple exposures (between 5 and 10) to try new foods. This isn’t to say that showing your child the same papaya or avocado five nights in a row will win her over, but rather to suggest that you shouldn’t give up the first time she rejects something.

  8. Teach healthy eating habits early

    Use meal and snack times as teachable moments to help even the youngest children make wise food choices.

Nutrition Nourishment has been busy researching and trialling new recipes for the young generations and has just opened the new Kids Lunchbox section in the recipes. Be sure to check it out. Below are two recipes taken from Nutrition Nourishments new recipes collection.

5 Ingredient Quiche*

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A simple quiche recipe that can be eaten cold, and packed into a school lunch easy. An easy and tasty way to ensure your children are getting some vegetables in their diet, along with proteins for rebuilding and nutrients to aid in growth and development.

Ingredients:

8 eggs

Handful of Baby Spinach

2/3 Cup of butternut pumpkin, cut into small cubes

1 leek, diced

Handful of fresh parsley, finely chopped

Method:

Step 1: Preheat your oven to 180 degrees Celsius.

Step 2: Whisk your eggs until well combined and looking delicious. Mix through the remaining ingredients. Pour the mixture into a pie dish, my base measures 18.5cm. I have a fabulous non stick one that the quiche slides straight out of, depending on what you are using you may want to grease it first.

Step 3: Bake for 20 – 25 minutes (I find 20 minutes works perfectly in my oven).

Step 4: Allow to cool. Eat and enjoy.

Vegetable Chips

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Ingredients:

1 Large Sweet Potato

1 Beet

1 Large Parsnips

2 Large Zucchini

Extra Virgin Olive Oil

Himalayan Pink Salt

Method:

Step 1: Set oven to 180 Degrees Celsius and line baking tray with baking paper.

Step 2: Wash and peel root vegetables. Thinly slice and layer onto a baking tray.

Step 3: Drizzle with Extra Virgin Olive Oil and sprinkle with Himalayan Pink Salt.

Step 4: Bake for 15 minutes, then remove from oven to turn over. Bake for another 15 minutes making sure to check for chips that are turning brown around the edges and remove them sooner if needed. If you have some chips that are still a little moist, leave them in for another 5-15 minutes as needed to crisp them up.

Step 5: Let them cool and store in an airtight container for up to 1 week! Enjoy!

And as always,

Healthiest Regards

Tegan, Nutrition Nourishment

Mother’s Day 2017: Give the Gift Of Fudge!!

Hello everyone,

Happy Mother’s Day to all the wonderful, selfless, hard-working mothers out there! Show your mother how much you love and appreciate her with the gift of rich, gooey chocolate fudge. And it’s a sugar-free, gluten-free, vegan/paleo-friendly treat full of heathy anti-inflammatory fats, proteins and anti-oxidants!! See Recipe Below!!

Raw Vegan Chocolate Fudge – Makes 12 Slices

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Ingredients:

1 Cup Raw Walnuts

1/2 Cup Raw Almonds (Activated if possible)

1/2 Cup Raw, Organic Cacao Powder

1 1/2 Cups Medjool Dates, Pitted

1/4 Cup Organic, Extra Virgin Coconut Oil

1 tsp Vanilla Extract

1 tsp Cinnamon

1 Tsp Chia Seeds 

1/4 Cup Mayver’s Orginial Super Spread (4 nuts, Chia seeds and Sesame Seeds) or Almond Butter

1/4 tsp Himalayan Pink Salt

**Optional decoration: Goji berries, nuts, extra cacao dusting, coconut flakes or cranberries.

Method:

Step 1: Add walnuts and almonds to a food processor and blend until finely ground. Add cacao, salt, and cinnamon, blend.

Step 2: Add pitted dates, nut, butter, vanilla extract and coconut oil. Blend until all ingredients are well combined

Step 3: Line square dish with baking paper and spread the batter down into slice tin. Pat this down firmly.

Freeze until ready to eat, usually around 2 hours, and cut into slices when cold. Eat immediately.

Some Background Information on Cacao:

One of the most wildly popular trees on the planet is the cacao, the plant species from which cocoa – and chocolate – is derived. While some might think cacao and cocoa are one in the same, they’re not, exactly. Cacao is the tree, while cocoa is the product made from it (not to be confused with coca, an evergreen shrub from which cocaine is concocted). Edible parts of cacao pods and the beans inside them can be processed to make cocoa powder, cocoa butter, or chocolate after being dried and fermented.

Because cocoa beans were prized for their medicinal and aphrodisiacal properties, they were traded just like currency among ancient South American civilizations. Rumor has it Casanova was fond of them.

The earliest known evidence that cacao was processed for ingestion goes back as far as 1,400 B.C.E., gathered from discoveries of its residue on pottery excavated in Honduras, possibly to ferment the pulp for making an adult beverage. Sweetened forms came about when the Europeans landed in the New World and tasted cacao in liquid form. Although they hated it at first, someone discovered that adding honey made it downright palatable. By the 17th century, this form of chocolate was all the rage in Europe, and subsequently, the world. It still is.

Health Benefits of Cacao

There’s been a lot of discussion about free radicals and antioxidants, but some are unsure of what these terms mean in regard to our health. Exposure to the sun, cigarette smoke, pollution, and toxic chemicals, such as chemical weed killers, and unhealthy foods can all release free radical activity in the body, however they also can be produced by factors like stress, damaging healthy tissue. Antioxidants in the foods you eat reverse that process, helping to combat disease by zapping harmful free radicals.

That’s where cacao comes in. Raw cacao powder contains more than 300 different chemical compounds and nearly four times the antioxidant power of your average dark chocolate- more than 20 times than that of blueberries. Protein, calcium, carotene, thiamin, riboflavin, magnesium, sulfur, flavonoids, antioxidants, and essential fatty acids are also present. The precise blend of all these elements combined serve to kick in naturally occurring phytochemicals that have incredible benefits throughout the body, such as lowered LDL cholesterol, improved heart function, and reduced cancer risk.

Phenethylamine, or PEA, is one of them. Large doses of this compound are said to be released into the brain when we’re attracted to someone, but natural pain- and stress-relieving chemicals known as neurotransmitters stimulate the secretion of endorphins to help us stay alert and focused.

Studies have shown that chocolate affects your emotions and mood by raising serotonin levels, which explains why chocolate is often craved when gloominess looms. Also to the rescue is a neurotransmitter called theobromine, a mild stimulant sometimes used as a treatment for depression. It releases the compound anandamide, which produces uniquely euphoric feelings of relaxation and contentment.

For those who think chocolate must be bad for you (it has to be if it tastes so good, right?), rest assured: there’s only one gram of sugar in a half-cup serving of raw cacao. It’s what’s done with it that makes the difference. Unfortunately, high heat from processing and refining to produce different types of cocoa or chocolate damages the cocoa bean’s micronutrients, along with the health benefits.

Not only that, but additions like High-fructose Corn Syrup, sugar, and partially hydrogenated oils limit the amount of actual cocoa, and dairy products actually block the absorption of antioxidants, so if it’s nutritive benefits you’re looking for, your average chocolate bar isn’t likely to supply much.

Cacao Fun Facts

The Aztecs gave cacao the name “yollotl eztli,” meaning “heart blood.” They may have understood even then the heart-benefiting aspects of eating what is now known to be a boost for the cardiovascular system.

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Summary

I say cocoa, you say cacao, but there is a slight difference: Cacao is the tree; what’s made from it is cocoa. This moderately addictive plant-derived substance contains such amazingly powerful nutrients. Raw cacao powder has more than 300 phytochemicals and nearly four times the antioxidant power of regular dark chocolate, and contains protein, calcium, carotene, thiamin, riboflavin, magnesium, and sulfur. These properties can be destroyed by high heat, so it’s important to know just what type of processes your cocoa powder and baking chocolate have undergone.

Cacao can improve heart health, cholesterol, stress levels, and inflammation, to list just a few physical advantages. Fringe benefits cacao releases into the brain include anandamide, endorphins, phenylethylamine, and serotonin, all sparking descriptives like “blissful” and “euphoric.” All this satisfying goodness comes from a frothy mug of hot cocoa or a creamy bar of unadulterated chocolate. It’s no wonder the Spanish called it “black gold.”

Healthiest Regards, And a Happy Mother’s Day

Tegan, Nutrition Nourishment

Recipe of the Week: Barley and raw veg power salad

Hello everyone,

Been super busy getting all the recipe pages updated for you guys, with photos, and easy-to-navigate drop-down menu. Below is one of the recipes I’m really excited about, it’s packed full of nutrients, proteins and anti-oxidants to provide health and regeneration; It’s called the Barley and Raw Veg Power Salad. Just because it’s starting to cool down, doesn’t mean you have to completely remove delicious salads from your daily menu.

Firstly, some health information regarding barley…

Barley is a major cereal grain, commonly found in bread, beverages, and various cuisines of every culture. It was one of the first cultivated grains in history and, to this day, remains one of the most widely consumed grains, globally.

Barley and other whole grain foods have rapidly been gaining popularity over the past few years due to the various health benefits they provide.

Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or “enriched” grains. Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. They are also considered to promote a healthy complexion and hair, increased energy, and overall lower weight. Barley has proven benefits for health including lowering blood pressure, improving bone strength and integrity, supporting heart health, reducing the risk of cancers, particularly colon, reducing inflammation in the body, promoting health digestion and elimination, along with weight maintenance, and satiety (feeling full or satisfied).

Nutritional profile of barley

Barley is commonly found in two forms: hulled and pearled. Hulled barley has undergone minimal processing to remove only the inedible outer shell, leaving the bran and germ intact. Pearled barley has had the layer of bran removed along with the hull.

Half a cup of hulled barley contains:

  • 326 calories
  • 11.5 grams of protein
  • 2 grams of fat
  • 0 grams of cholesterol
  • 68 grams of carbohydrate
  • 16 grams of dietary fiber (64 percent of daily requirements)

That same serving provides the following portion of your daily allowance of minerals and micronutrients:

  • 3 percent of calcium
  • 18 percent of iron
  • 40 percent of thiamin
  • 15 percent of riboflavin
  • 21 percent of niacin
  • 15 percent of vitamin B6
  • 5 percent of folate
  • 30 percent of magnesium
  • 25 percent of phosphorus
  • 12 percent of potassium
  • 17 percent of zinc
  • 23 percent of copper
  • 50 percent of selenium
  • 90 percent of manganese

Beta-glucans are a type of fiber that is found in barley. Recently, beta-glucans have undergone extensive studies to determine their role in human health.

They have been found to lower insulin resistance and blood cholesterol levels, thereby lowering the risk of obesity as well as providing an immunity boost.

Now to the good stuff…. How can you incorporate this nutritious food into your diet?

Quick tips:

  • Add barley to any pot of soup or stew to make it heartier and more flavorful.
  • Cook barley in your choice of broth and add a variety of vegetables for a tasty pilaf or risotto.
  • Toss chilled cooked barley with diced vegetables and homemade dressing for a quick cold salad.
  • Combine barley with onion, celery, mushrooms, carrots, and green pepper. Add broth to the mixture, bring it to a boil, and then bake for approximately 45 minutes for an easy and healthy barley casserole.

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Barley and Raw Veg Power Salad

A delicious summer-inspired salad, full of nutrients to aid in health and regeneration. Raw cauliflower, when processed, soaks up the dressing and all the lovely flavours. Perfect on it’s own, or paired with grilled lean meat or fish. 

Ingredients:

150g (2/3 cup) pearl barley

2 oranges, peeled

1 lemon, rind finely grated, juiced

1 tablespoon extra virgin olive oil

2 teaspoons maple syrup

250g cauliflower florets

1 small zucchini, finely chopped

2 celery sticks, thinly sliced

2 green shallots, thinly sliced

280g mixed carrots, peeled, coarsely grated

50g (1/3 cup) dried cranberries

1/2 cup fresh mint (firmly packed), chopped

1/2 cup fresh coriander leaves (firmly packed), chopped

2 tablespoons toasted pine nuts

200g low-fat feta, quartered

Extra virgin olive oil, extra, to drizzle

Fresh mint and Coriander leaves, extra, to serve

Method:

Step 1: Place barley in a saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Simmer, stirring occasionally, for 30-35 minutes or until tender. Drain. Refresh under cold running water. Pat dry with paper towel. Place in a bowl.

Step 2: Holding each orange over a bowl to catch any juice, cut along either side of the white membranes to remove orange segments. Reserve juice. Combine orange juice, lemon juice, oil and maple syrup in a bowl and season.

Step 3: Process cauliflower until finely chopped. Add cauliflower and zucchini to juice mixture. Set aside for 5 minutes to develop the flavours.

Step 4: Add orange segments, lemon rind, celery, shallot, carrot, cranberries, zucchini mixture and 3/4 of the herbs to the barley. Season. Toss to combine. Divide among bowls. Sprinkle with pine nuts. Top with feta. Sprinkle with remaining herbs. Drizzle with extra oil and sprinkle with extra herbs.

Healthiest Regards

Nutrition Nourishment

Guilt-Free Easter Recipes: Egg-cellent Treats for the Family

Hello Everyone,

The kids are now officially on school holidays and Nutrition Nourishment will be posting child-specific blogs to help get beneficial advice regarding health and wellbeing. Keep an eye out for recipes, health advice, kids activities and back-to-school aid over the coming weeks.

Easter is only a round the corner. Do you feel you can’t indulge in traditional goodies with the kids without spoiling your diet? Well check below for these delicious gluten and dairy-free treats that will please the whole family!

Hopping Raw Chocolate Tahini Spread

If your a nutella lover, you’ll adore this nut-free, dairy-free chocolate fudgey spread. It can be used as a ganache on cakes, spread onto toast, accompanied as a dip with berries or even eaten within a spoon. See Below for recipe…

Ingredients:

1/4 C unhulled Tahini

1 Tsp Cold-pressed Virgin Coconut Oil

1 Tsp organic maple syrup or (rice malt syrup if fructose is an issue)

2 Tsp of raw organic Cacao powder

Method:

Step 1: Place Tahini, maple syrup and coconut oil into a food processor and blend to combine.

Step 2: Slowly add cacao powder to ensure a smooth consistency without any lumps.

Step 3: The mixture can be stored in the fridge to create a fudge consistency or stored in an air-tight container at room temperature to make for easy spreading. Enjoy!!!

Tip: to get into the easter spirit, why not roll the mixture up into small egg-shaped balls for a chocolate easter egg treat thats completely guilt free!!! This would make a lovely gift!

Bunny’s Grain-free Hot Cross Buns!!

Hot cross buns made in health heaven featuring gluten free, dairy free, high protein and low GI! Enjoy heated up with a spread of butter for a perfect compliment to a cup of tea or coffee. See below for recipe…

Ingredients: Fruit Buns

3 C Almond meal

1/2 tsp Himalayan Pink Salt

1/2 tsp Baking soda

1/4 C Extra Virgin Olive Oil, coconut oil or butter

2 Tsp Raw Honey, or Rice Malt Syrup

1 Orange, zested and juiced

1 tsp vanilla paste

3 Organic Free- ranged eggs

1 tsp ground Cinnamon

1/2 Tsp groung ginger

1 large Pear, finely diced

1 C Raisins

White- Chocolate Ganache: Cross

1/4 C Cacao Butter or Coconut Oil (melted)

1/4 C cashew butter or tahini

1/2 C Coconut cream, warmed

1 Tsp Raw Honey or Rice Malt Syrup

1/2 tsp Vanilla paste

Method:

Step 1: Preheat oven to 160 degree. Combine almond meal, salt, baking soda, oil, honey, orange zest and juice, vanilla paste and eggs into a large mixing bowl and stir until combined.

Step 2: Add cinnamon and ginger spices, then the pear dices with raising and mix well to combine. (Using hands for this step may be helpful)

Step 3: use an ice-cream scoop to measure out equal rounds into a baking tray or a 12 muffin tin lined with baking paper.

Step 4: Bake for 35-40 minutes or until golden on top and cooked through.  Remove from oven and place on bench to cool.

Tip: Insert a clean sewer into the middle of the buns and if it comes out clean the buns are ready! You may even find covering the buns with foil will prevent over-browning of the top.

Step 5: To make ganache for the criss-cross, place all ingredients above into a food processor and blend until well combined.

Step 6: Allow the ganache mixture to cool slightly so it thicken into a piping consistency. Spoon into a piping bah and create the crosses on cooled buns. ENJOY!!!

Easter-ful Chocolate Cake

Completely guilt free chocolate cake for a wholesome and nutritious treat. It’s gluten free, dairy-free and high in proteins. This cake is sure to be a winner at your family gathering! See below for recipe….

Ingredients:

3 C Almond Meal

1/2 C Cacao Powder

2 tsp gluten-free baking powder or baking soda

1 tsp ground cinnamon

4 Organic Free-Ranged Eggs

2 tsp vanilla Extract

1/c C Extra Virgin Olive Oil or melted butter

1/2 C Almond milk, or milk of choice

4 Tsp Raw Honey or Maple Syrup

Method:

Step 1: Preheat oven to 160 degree and line cake tin with baking paper.

Step 2: Combine almond meal, cacao, baking powder and cinnamon in a large mixing bowl. For wet ingredients combine in a separate bowl, eggs, vanilla, oil/butter, milk and honey/maple. Mix to combine.

Step 3: Pour wet ingredient into dry mixture and mix. Pour into lined cake tray.

Step 4: bake for 45 mins or until cooked through, then remove from oven to cool on bench top.

Step 5: Once cooled, frost with hopping raw chocolate tahini spread for a delicious bunny-worthy family cake.

Nutrition Nourishment encourages the kids to join in the cooking fun for these delicious easter treats. This makes a wonderful and tasty school holiday activity to keep the kids busy, while providing some gorgeous treats for everyone!!

As Always

Healthiest Regards

Nutrition Nourishment

Recipe of the Week: Christmas Oat and Berry Cake

Hello everyone,

Christmas is only around the corner, It is the time to plan some healthy christmas baking treats to share with the family. This lovely cake is packed full of nutrients and is refined-sugar free and gluten-free! The oats and almond meal add fibre to the dish, while the delicious mix of fruits add a mixed of sweetness, and the seeds provide protein and essential minerals, along with adding texture to the cake. This is sure to be a favourite at your Christmas/Holiday Gathering!!! See Below for Recipe!!

 

CHRISTMAS OAT AND BERRY CAKE

Ingredients:

1 1/2 Cups of Organic Steel Cut Rolled Oats

1 1/2 Cups of Almond Meal

2 tbps Baking Powder/Soda

Pinch of Himalayan Pink Salt

1 tbsp Vanilla Extract

1 tbsp Cinnamon

1/2 Tbsp Nutmeg

1 Cup of Rice Malt Syrup (You may choose to use Honey, Maple Syrup or Golden Syrup)

1/2 Cup of Grated Carrot

3 x Organic free-range eggs

1 Cup of Organic Virgin Coconut Oil (You may choose Extra Virgin Olive Oil)

TOPPINGS:

1 Punnet of Fresh Organic Blueberries, washed

1 Punnet of Fresh Organic Raspberries, washed

1 Punnet of Fresh Organic Strawberries, washed

1/4 Cup of Pumpkin seeds (pepita seeds)

1/4 Cup of Chia Seeds

1/4 Cup Almonds

METHOD:

Step 1: Pre-Heat oven to 180 Degrees Celsius and lightly grease a round or square cake pan.

Step 2: In a large mixing bowl, add all the ingredients together and stir until combined.

Step 3: Pour mixture into the greased cake tin and level out smooth with a spoon.

Step 4: Sprinkle Berries, seeds and nuts over the top of the batter and press down gently so they are half covered in batter.

Step 5: Place in oven and cook for approx. 30-40 minutes until lightly brown onto and when a skewer is placed in the middle comes out clean.

Step 6: Allow to cool and enjoy with your favourite custard, ice-cream, cream or simply on its own!! Since it’s christmas you may even like to serve with brandy custard!!

Notes

Gluten-Free: If you are sensitive or allergic to gluten, make sure to purchase certified gluten-free oats. Oats are naturally gluten-free, but are often processed in a plant that also handles gluten. To be on the safe side, purchase gluten-free rolled oats for peace of mind.

Vegan: Make this baked oatmeal recipe vegan by swapping the eggs for alternatives such as pureed apple, mashed banana, avocado or chia eggs.

We hope your’ve enjoyed this week’s recipe and look forward to seeing your creations. You can add pictures of your cooking from our recipes on our Facebook page ‘Nutritionnourishment’ or tag on instagram ‘gypsy_warrior’ and hashtag #nutritionnourishment

As always our Healthiest Regards

Nutritionnourishment

 

Recipe of the Week: Brown Rice, Roasted Pumpkin and Seed Salad

Hello everyone,

Theres been a lot of requests lately for some new recipes, particularly vegetarian. A vegetarian diet can provide a multitude of health benefits if it’s planned correctly to include a variety of proteins rich foods, complex carbohydrates and plenty of fresh fruits and vegetables. There will be more vegetarian recipes added to the ‘recipe’ page which can be found at the top of the website, along with a post each week incorporating ‘protein combining’ to ensure your vegetarian meals are balanced, healthy and hearty.

This week, nutrition nourishment has chosen a simple, flavoursome salad that can be made the day before a work week for an easy meal prep to keep you on the path to health. Brown Rice, Roasted Pumpkin and seeds salad provides a perfect balance of macronutrients carbohydrates, fats and proteins, in a delicious, convenient meal. Feel free to play around with the ingredients to adjust taste and flavour to desired. For example, mix it up by roasting some sweet potato for a potassium boost, add some nuts such as cashews and almonds for a dose of healthy fats, add cheese including feta or halloumi or use a variety of leaves including chard (beetroot leaves), cos lettuce and baby spinach (my personal favourite blend) for a super greens body booster! See below for recipe!!

*Some creative ideas of additives to the salad to provide a body booster!!

BROWN RICE, ROASTED PUMPKIN and SEED SALAD – serves 6

Ingredients:
2 Cups Brown Rice
1kg Pumpkin
1/3 Cup Pumpkin Seeds (pepitas)
1/3 Cup sunflower seeds
1 Fresh Lime
1 Tsp tamari
1/2 tsp sesame oil
2 cloves garlic, crushed
1 bunch rocket

Method:
Step 1: Preheat oven to 200°C. Spray a large baking tray with olive oil to lightly grease. Arrange the pumpkin, in a single layer, on the prepared tray and spray lightly with olive oil. *** Bake in preheated oven, turning halfway through cooking, for 30 minutes or until light brown and tender. Remove from oven and set aside for 15 minutes to cool to room temperature.
Step 2 Meanwhile: cook the rice in a large saucepan of boiling water for 30 minutes or until tender (do not overcook). Drain in a large colander and set aside for 30 minutes to cool to room temperature.
Step 3: Reduce oven temperature to 180°C. Spread the pepitas and sunflower seed kernels over a large baking tray. Bake in oven, stirring halfway through cooking, for 5 minutes or until lightly toasted. Remove from oven and set aside to cool slightly.
Step 4: Combine the juice of lime, tamari, sesame oil and garlic in a small jug. Place the rice in a large bowl. Drizzle with lime-juice mixture and use a large metal spoon to gently stir until well combined. Add the rocket, pumpkin, pepitas and sunflower seed kernels to the rice mixture and gently stir until well combined. Enjoy!!!

*** Optional herbs can be used when roasted pumpkin, including oregano, thyme, basil or paprika to give a smokey flavour. Be creative!!

We hope you enjoy this week’s recipe and Look forward to seeing your creations!

Stay tuned for our next blog on the Macronutrients Series: Part two on Fats!!!!

Healthiest Regards

Nutritionnourishment

Recipe of the week: Tuscan Halloumi Panzanella

Hello everyone,

Theres been a lot of requests lately for some new recipes, particularly vegetarian. A vegetarian diet can provide a multitude of health benefits if it’s planned correctly to include a variety of proteins rich foods, complex carbohydrates and plenty of fresh fruits and vegetables. There will be more vegetarian recipes added to the ‘recipe’ page which can be found at the top of the website, along with a post each week incorporating ‘protein combining’ to ensure your vegetarian meals are balanced, healthy and hearty.

This week, nutrition nourishment have chosen Tuscan Halloumi Panzanella as the recipe of the week. ‘Panzanella’ is an Italian staple which is quite simply a salad of bread and vegetables. Nutrition nourishment has altered the recipe to include plenty of protein rich sources of vegetarian foods, as well as an addition alternative cooking method to spice up the recipe at home! Read below to see how easy it is to make your own homemade Italian salad!! See Below for Recipe!!!

Tuscan Halloumi Panzanella – serves 4-6

Ingredients:

1 x Loaf Whole-grain Organic Sourdough, cut into thick cubes

2 x Fresh Red Capsciums, cut into thick chunks

6 x Vine-ripened Tomatoes, Largely diced

2 x Zucchini’s, largely diced

1 x Red Onion, Largely diced

400gms Halloumi, sliced lengthways

1 Tsp Organic Extra Virgin Olive Oil

1 x clove garlic, crushed

1 x Handful Fresh Baby Spinach Leaves

Pinch of Salt and Pepper to Taste

Optional: Fresh Italian Herbs such as Oregano, Basil, Thyme and legumes such as lentils can be added to increase nutrient contents of dish.

Method:

Step 1: Pre-heat Oven to 180 degree (fan-forced), and place cubed Whole-grain sourdough onto a cooking tray with Garlic, Drizzle with Extra Virgin Olive Oil. Roast in Oven until browned. Sourdough should resemble a sort of crouton.

Step 2: In a Fry pan on the stove, add Olive Oil, Tomatoes, Zucchini, Red Onion, and Halloumi and cook on a medium heat until ingredients are softened and aromatic. *If you cook this way halloumi will blend in with other ingredients, Another option is to grill helium before combining with ingredients in the pan.

Step 3: Take Pan off heat and add Sourdough to vegetable mix and mix through Spinach and Desired Italian Herbs The heat from the vegetables will make the spinach wilt and bring out the essence of the herbs. Add Salt and Pepper to Taste.

Step 4: Serve in pan and enjoy!!

  • Another option for this recipe that was husband and toddler approved is to combine all ingredients into an oven-proof pan with some sourdough placed on top, and place into oven to roast at a medium heat for around 30 minutes to create a casserole style meal. The sourdough will soak up the juice from the vegetables for a casserole with a crusty top.

We hope you enjoy this week’s recipe and Look forward to seeing your creations!

Healthiest Regards

Nutritionnourishment