beat the slump (morning muffins)

muffins get a bad rap.

full of refined sugar and empty kilojoules that when paired with a extra large coffee first thing in the morning can lead to disaster sooner rather than later. not a great way to start the day when cortisol (stress hormone) levels are already high.

but there’s a reason why muffins are so popular. the convenience of this hand-held snack means it’s not going anywhere anytime soon. so what’s the answer?

by using almond meal as the base, these babies are full of protein, fibre and vitamin e. add in some antioxidant rich berries and you’ve got yourself a low GI snack that won’t see your blood sugars rocketing from one end of the office to the other.

this recipe takes all the best things about the muffin and makes them better. take a look.

ingredients

2x cups almond meal (make your own, it’s cheaper and by keeping the skin on you get extra nutrient)

1x cup desiccated coconut

1/2x cup coconut cream

3x tablespoons honey (locally sourced and organic)

3x whisked eggs (local and free range)

1/2x tspn baking powder

1/2x tspn natural vanilla extract

pinch of pink rock salt

pinch of cinnamon

1x cup of mixed berries

method

preheat your oven to 180 degrees and line a muffin tray with baking paper. put the almond meal and coconut into a mixing bowl and combine. then add the coconut cream, honey, eggs, baking powder, vanilla and salt. fold the all the ingredients until just combined, gently stirring through the berries. pop the mixture into the muffin tray (it should make 10) and place in the oven for approximately 25 minutes until crispy on top.  leave the muffins in the tin for 5 minutes before placing to a cooling rack. sprinkle with cinnamon and eat for breakfast, lunch or dinner.

cara x

 

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fruit and nut slice with all things nice

i love chocolate.

yeah, i know. not exactly a mind blowing blog post starter but stick with me. for those of us out there with a penchant for the sweet stuff, there has to be a healthy alternative. too often mainstream chocolate is chock (get it) full of sugar and additives, making them high in kilojoules but low in nutrients.

so, what’s the answer?

my cadbury inspired fruit and nut slice! with craisins and cashews this crunchy creation tastes (and looks) better than the original. better yet, all the ingredients are rich in micronutrients making this a nourishing post-dinner or pre-workout treat that takes less than 5 minutes to make.

sold yet?

ingredients

6x tablespoons of nut butter (i use mayver’s crunchy peanut butter)

3x tablespoons of melted organic coconut oil

3x tablespoons of locally sourced honey (this has antimicrobial properties specific to your region!)

1/2 teaspoon of organic vanilla extract

3x tablespoons of raw cacao (i prefer a stronger taste but if you don’t, take it back a notch)

a pinch of pink rock salt

1/2 a cup of roasted cashews

handful of craisins or similar fruit i.e currants or diced apricot

method

roast the cashews in the oven until golden. it shouldn’t take more than 5 minutes and then chop roughly. combine the nut butter, oil, honey, cacao, vanilla and salt into a bowl and then toss in the craisins and cashews. give it a stir and then add to the mixture. pour the whole thing into a lined shallow baking dish and chuck it in the fridge until set (usually a couple of hours). cut into slices and serve.

… and that’s all folks.

cara x

have your cake and eat it too

cake or cookie?

neither. this recipe is actually a healthy hybrid. part gooey chocolate chip cookie, part velvety cake this baby is packed with fibre, protein, antioxidants and most importantly no nasties, so it’s a surefire hit for those late afternoon munchies.

ingredients

1 1/2 cup almond meal

1/4 tsp pink rock salt

1/2 tsp baking powder

1 tsp cinnamon

2-3 tbsp organic maple syrup

1 tsp vanilla extract

2 tbsp coconut oil, melted

1 tbsp nut butter of your choice

1 egg

1/3 cup chopped dark chocolate/cacao nibs

method

preheat the oven to 160 degrees and line a loaf tin with baking paper. in a mixing bowl, stir the almond meal, baking powder, cinnamon and salt. in a separate mixing bowl, whisk the coconut oil, maple syrup, almond butter and vanilla extract until well combined. add the egg to the wet mixture and whisk for until it’s light and bubbly. fold through the dry ingredients until the whole mixture is just combined. add in the chopped chocolate or cacao nibs and stir.

the mixture should be quite wet, resembling a cake more than a cookie. pour it into the lined loaf tin and flatten out, making sure the mixture reaches the edges. bake for 15-20 minutes, until golden on top and around the edges.

let it sit in the tin for at least 30 minutes before removing and placing on a rack to crisp up.

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that’s it.

cut into slices and store in an airtight container for up to three days (like it’s going to last that long!)

cara x

veg out, vegan style

you know all those lame things you’ve heard about vegan food being boring and tasting like cardboard? well, those are merely the cries of the uninitiated because not only is vegan food delicious, it is simple to whip up a feast for all your friends.

and on that note, here we go…

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cauliflower and parsnip soup

1x whole cauliflower (break into florets)

2x parsnips, chopped finely

2x vegetable stock cubes

1x onion, chopped finely

2x garlic cloves, chopped finely

600ml water

cracked pepper

1 tablespoon of wholegrain mustard

method

cook off the onion and garlic in some olive oil and then add cauliflower and parsnip until slightly browned. dissolve the stock cubes in hot water (should just cover the vegetables) and add to pot. crack some pepper over the top and turn up until it starts to boil, then let it simmer until the vegetables are soft. let it cool slightly and the use a bamix/stick blender to until it reaches a delicious puree-like consistency. stir through the mustard and serve!

but wait, there’s more…

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banana brownies

3x medium, overripe bananas

1/2 cup nut butter (i used peanut butter, coz yum)

1/3 cup cacao

handful of cacao nibs

method

preheat your oven to 180 degrees celsius. smoosh the bananas and combine with nut butter (you can heat it, if it’s a little claggy). stir through the cacao and cacao nibs and pop into a lined loaf tin. cook for about 15 minutes. brownies should still be fudgy. serve with a little raspberry coulis and voila!

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add a tipple of organic red wine (makes the morning after, a little easier on the noggin’) and you have yourself a beautiful night in.

any old school recipes you’re dying to eat but wanna make a little more wholesome? hit me up in the comments and i’ll see what i can do.

cara x