Snacks

Snacks: Having a healthy, balanced diet doesn’t mean you have to forgo your favourite foods. There are healthier alternatives that can taste the same, if not better than the original unhealthy version. If snacking isn’t your thing, don’t feel pressured to start eating every 3 hours or so straight up. It’s important to listen to your body and eat when you feel you need to. Keeping that in mind, think about this. The reason your experiencing that 3pm energy slump is because you haven’t eaten enough protein-rich foods in the morning. I see this often in clinic. So instead of grabbing that coffee, or chocolate bar, try one of these alternatives instead.

Breads, Muffins, Energy balls and Yummy Extras!!

BANANA BREAD – makes 12 slices

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The banana bread will remain fresh for 3 to 4 days if stored in an airtight container. It also freezes well; wrap individual slices in plastic wrap for easy retrieval, then thaw and toast.

Ingredient:

2 Cups of Almond flour/Meal

2 Tsp baking soda

1 tsp sea salt

3/4 Cup Brown Sugar/Sugar Alternative

1/3 Cup desiccated coconut

1 tsp ground cinnamon

2 free-ranged organic eggs

3 Ripe bananas, mashed, producing around 1 Cup

1/3 Cup Almond Milk

1/3 Cup Organic Extra Virgin Olive Oil

* Optional added blueberries and raspberries. Chopped walnut and seeds also go well.

Method:

Step 1: Preheat oven to 180 degrees, grease a loaf pan and line with baking paper.

Step 2: Sift Almond Meal/Flour with baking soda and sea salt into large mixing bowl. Add all dry ingredients such as brown sugar, cinnamon and coconut.

Step 3: In a separate mixing bowl, whisk eggs, milk, oil and bananas together until combined. Add to dry ingredients and stir gently. Spoon into prepared loaf tin

Step 4: Bake for 45-50 mins, until a skewer inserted in the centre of the loaf comes out cleans. Leave in tin for 5 minutes before turning out onto a wire rack to cool completely. Cut into 12 slices.

*Banana bread can be topped with crushed nuts, seeds or chopped banana before baking for added effect.

Grain-free Savoury Loaf- Makes 12 Slices

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A delicious grain-free savoury loaf full of vegetables, healing herbs, and nutrients to soothe the gut. Perfect for breakfast, snack or as a compliment to lunch/dinner. 

Ingredients:

250g Almond Meal

100g Arrowroot

1/2 tsp Himalayan Pink Salt

1/2 tsp Baking soda

1 Tbsp Organic Apple Cider Vinegar

100g Parmesan cheese, grated

Small Bunch of Fresh Parsley

Handful of Spinach/Rocket Leaves

1 Zucchini, grated

2 tsp Sunflower Seeds

5 Free Range Organic Eggs

Baking Paper

Method:

Step 1: Preheat Oven to 180 Degrees Celsius. Line Bread tin with baking paper.

Step 2: In a Large mixing bowl, combine almond meal, arrowroot, salt, baking soda, parmesan, herbs, spinach/rocker, zucchini, and sunflower seeds. Mix until well combined.

Step 3: Mix wet ingredients together in a separate bowl, add to dry ingredients and mix well.

Step 4: Pour mixture into a pre-prepared baking tin and bake in oven for around 50 minutes, or until cooked through.

Step 5: Allow to cool on counter before cutting into slices. Enjoy!

**Can be toasted with a spread of butter, homemade nut butter or as a compliment to a salad.

Grain-free Sweet Loaf- Makes 12 slices

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A delicious grain-free alternative sweet loaf packed with healing spices, natural sweetness, proteins and nutrients to soothe the gut. Perfect for a sweet breakfast, snack with herbal tea/coffee or as a dessert. 

Ingredients:

250g Almond Meal

100g Arrowroot

1/2 tsp Himalayan Pink Salt

1/2 tsp Baking soda

1 tsp Vanilla Extract

50g Pitted Medjool Dates

50g Dried Cranberries

1 Apple, grated

1/2 C Walnuts, chopped

100g Desiccated Coconut

2 tsp sesame seeds

5 Free Range Organic Eggs

1 tsp each of Spices Cinnamon, Nutmeg and Cloves

Baking Paper

Method:

Step 1: Preheat oven to 180 Degrees Celsius. Line Bread tin with baking paper.

Step 2: In a Large mixing bowl, combine almond meal, arrowroot, salt, baking soda, dried cranberries, chopped walnuts, grated apple, desiccated coconut, and spices. Mix well until combined.

Step 3: Mix wet ingredients together in a separate mixing bowl, add to dry ingredients and mix well.

Step 4: Pour mixture into pre-prepared baking tin and bake in oven for around 50 minutes, or until cooked through.

Step 5: Allow to cool on counter before cutting into slices. Enjoy!

Raw, Vegan Chocolate Fudge

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Chocolate-y, gooey fudge that is good for you?? Yes it is true love! Vegan/Paleo Friendly, sugar-free, gluten-free, and packed with protein and health anti-inflammatory fats. 

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

1/4 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.

Hopping Raw Chocolate Tahini Spread

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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. 

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!

Easter-ful Chocolate Cake

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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! 

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!!

‘GRAB ‘N’ GO’ HOMEMADE FRUITY OAK BARS- serves 16

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These fruit and nut bars, packed with antioxidant rich goji berries,healthy fatty nuts and energy-providing bananas, is ideal for a quick healthy snack on the go! Plus the kids will love it!

Ingredients:

2/3C walnuts, roughly chopped

2 1/2C organic rolled oats

1/2C dried organic goji berries

1/2C Rice Malt Syrup (Or Maple Syrup).

125g organic, virgin pressed coconut oil, melted

2Tsp Molasses

2 Ripe bananas, mashed

1 Free-ranged organic egg, lightly beaten

2Tsp sunflower seeds

2 Tsp Pumpkin seeds (pepitas) and 2Tsp chia seeds

Method:

Step 1: Preheat oven to 180 degrees fan-forced, 160 degrees gas oven. Lightly grease an 18 X 28cm slice tin and line with baking paper.

Step 2: Place all dry ingredients in a bowl and stir to combine. In a separate bowl, combine all wet ingredients and mix until a smooth consistency. Mix together to combine.

Step 3: Spoon into prepared tin; smooth surface with a spatula or palette knife and sprinkle with sunflower/chia seeds.

Step 4: bake for 25-30 minutes or until golden brown and firm to touch. Mark into 16 slices while still warm, then allow to cool before storing into an air-tight container.

*This slice can be kept for up to 2 weeks if kept in an air-tight container at room temperature. It can also be frozen in either sandwich bags or containers for up to 3 months.

SUNFLOWER & PUMPKIN SEEDS NO-BAKE ENERGY BALLS-Makes 30 balls

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Makes a nutritious, on-the-go snack that will keep your energy levels up until lunchtime. Full of fibre, protein and essential nutrients, this will sure to be a winner!

Ingredients:

1 C Organic Steel-Cut Oats

½ C LSA

¼ C Flaxseeds/linseeds

¼ C Chia Seeds

½ C Organic Peanut Butter/Unhulled Tahini

1/3 C Rice-Malt Syrup

1 tsp Cinnamon

1 tsp Vanilla Bean Paste

½ C Organic Cacao Nibs

¼ C Sunflower Seeds

¼ C Pumpkin Seeds/Pepitas

Method:

Step 1: Combine all ingredients into on bowl and mix with a wooden spoon until combined.

Step 2: Using hands, roll into small balls.

Step 3: Place in the refrigerator in an airtight container. This will last up to two weeks in the fridge.

Spicy Carrot & Seeds Granola

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A delicious spicy carrot seed granola mix that is a great compliment to any dish. Whether it’s a salad, meat, or roasted vegetables, this mixture is sure to add an extra dimension to your dish. 

Ingredient:

1 C Pumpkin seeds/Pepitas

1 C Sunflower Seeds

¼ C Sesame seeds

1 C organic Oats

1/4 C Extra Virgin Oil

1/4 C Maple Syrup

2 carrots, roasted

2 Spring Onions, chopped

1 tsp ground ginger

1 tsp ground turmeric

1 tsp chilli flakes

Juice of 1 lime

Method:

Step 1: Pre heat oven to 180 degrees and line baking tray with paper.

Step 2: Combine all granola ingredients in a large mixing bowl, and stir to combine. pour into prepared pan and spread/flatten with a rubber spatula. make sure granola is in a thin, relatively even layer

Step 3: Lay mixture on tray in an even coat and put into oven for 10-15 minutes, tossing half-way to ensure an even brown coat.

Step 4: Take out of oven and store in an air-tight container for up to 2 weeks in the fridge. Can be sprinkle onto salad, meats, roasted vegetables for extra flavour and nutrients.

Bunny’s Grain-free Hot Cross Buns!!

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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. 

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!!!

BANANA CARROT MUFFINS- serves 12 regular sized muffins

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Makes a delicious, nutritious on-the-go snack that will balance your energy levels throughout the day. Full of fibre, protein, and essential nutrients, this will be a winner at home!

Ingredients:

2 C Almond Meal/flour

2 tsp Baking Soda

1 tsp Himalayan Pink Salt

1 tsp Cinnamon

1 C Fresh Pitted Medjool Dates

3 Ripe Bananas, Mashed

3 Organic Free Range Eggs

1 Tbsp Oragnic Apple Cider Vinegar

1/4 C Organic Extra Virgin Coconut Oil, Melted

1 1/2 C Grated Carrot

3/4 C Walnuts, finely chopped

Muffin liners or baking paper

Method:

Step 1: Preheat oven to 180 degrees and line muffin tray with paper

Step 2: In a Large missing bowl, combine dry ingredients including flour, baking soda, salt and cinnamon.

Step 3: In a food processor, combine wet ingredients including dates, bananas, eggs, vinegar, and coconut oil. Blend until well combined

Step 4: Add wet mixture to dry mixture and combine thoroughly

Step 5: Fold in grates carrot and walnuts, before spooning mixture into paper lined muffin tray

Step 6: Bake for 25 minutes until golden brown and cook through. Enjoy!!

**Muffins can be stored in an air-tight container for up to 3 days, or frozen for a quick on the go snack.

BLUEBERRY YOGHURT OATMEAL MUFFINS- serves 12 regular sized muffins

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These tender muffins are the perfect ‘on-the-go’ food that can be eaten for breakfast or as a snack. Oats, blueberries and yoghurt make them tasty, nutritious and healthy.

Ingredients:

1C Organic Self-raising flour/ flour of choice

1C organic rolled oats

1/2C brown sugar

1/2tsp ground cinnamon

1/4tsp ground nutmeg/allspice

1 organic, free-range egg, lightly beaten

1C Low-fat Greek Yoghurt

1/4C Organic, virgin-pressed coconut oil, melted

1C fresh blueberries

1tsp Chia Seeds

1tsp Flaxseeds

Method:

Step 1: Pre-heat oven at 180 degree fan-forced, 160 degrees gas oven. Lightly grease muffin tin and line with baking paper.

Step 2: In a large mixing bowl, combine the dry ingredient and mixture together. In a second bowl, combine wet ingredients and whisk to a smooth consistency. Stir into dry ingredients until moistened. Fold in blueberries gently.

Step 3: Fill each muffin section until about 3/4 full with batter, allowing for rise. Bake for 20-25 minutes or until golden. If you are able to put a toothpick in the middle of a muffin and it comes out clean, the muffins are ready.

Step 4: Allow to cool for 5 minutes before removing muffins from tin to be placed on a wire rack. Best served warm, but perfect for an ‘on-the-go’ snack too! Enjoy!

*Store muffins in an air-tight container at room temperature. These muffin will keep for up to 1 week if stored correctly. Can be frozen.

PEANUT PROTEIN BALLS-makes around 16 balls (depending on preferred size)

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A delicious, chocolately, nutty ball of goodness for a quick pick-me-up!

Ingredients:

1 C roasted peanuts

1 C pitted medjool dates

1-2 tsp organic cacao powder

1-2 tsp organic protein powder

1 tsp maca powder

optional: shredded coconut, roughly chopped nuts or extra cacao for coating

Method:

Step 1: Combine all ingredients into a food processor and blend until well combined.If needed add water to create a smoother consistency for rolling.

Step 2: When your’ve achieved the perfect smooth consistency your after, rolling small balls in your hands and coat with either coconut, cacao or nuts.

*When stored in an air-tight container, protein balls can be stored for up to 2 weeks!