GREEN, GREEN SMOOTHIE BOWL

GREEN GREEN SMOOTHIE bowl

Ok, so I turned 37 the other week, yep totally on the downhill slide to 40 now, how did that happen?!  I’m alright with it though, as long as people follow that confidence up with ‘oh you so don’t look it!’  I do know people probably say that because I haven’t slept in nearly 4 years (thanks kids) and they actually thought I was about 45, but I kid myself it’s because I’m still looking hot.

Anyway, my vanity aside, I realise that it’s super important now not to just avoid putting ‘bad’ stuff in/on my body, but to also to ensure that I’m putting as much good stuff in as I can.  Regardless of what food ethos you follow pretty much everyone agrees on a couple of things, greens are great and colourful veges are super, so I’m on a mission to be including greens at every meal and as many colourful veges as I can get in, so this is my new breakfast go to.

INGREDIENTS

2 cubes frozen spinach

2 cubes frozen kale

½ frozen banana

2 scoops Clean Lean Protein powder in Smooth Vanilla

1 scoop Good Green Stuff

Knob of fresh turmeric

½ Cup kefir

½ Cup water

¼ Cup mixed sunflower and pumpkin seeds

2 Brazil nuts, chopped

DIRECTIONS

Throw everything except the seeds and nuts the blender and blitz, blitz, blitz!  Lumps of banana are Ok, but lumps of frozen kale are a bit of a shock to the system at breakfast time.  Once it’s all gloriously glossy, green and smooth, pour out into a bowl and sprinkle the sunflower seeds and nuts on top, then tuck in, if you leave it, you will need a straw to get it out of there.

Advertisements

SUGAR FREE BUCKWHEAT CREPES WITH BANANA CREAM

buckwheat-crepes

I used to make these for myself every weekend before little bears came into my life.  I made them for the first time in nearly three years last weekend and I had forgotten how much I enjoyed them!  There is no sweetener in them other than the banana, but you won’t miss it.  If you really do, you could add a drizzle of maple syrup.  This makes enough for one person, so just multiply for however many you are cooking for.

INGREDIENTS

1 tablespoon buckwheat flour

1 egg

¼ teaspoon ground cinnamon

1 tablespoon water

1 teaspoon coconut oil

¼ banana, thoroughly mashed

1 heaped tablespoon yoghurt

1 tablespoon flaxseed oil

DIRECTIONS

Mix together the buckwheat flour, egg and cinnamon in a jug (this makes it easier for pouring the mixture out into your pan).  Gradually add the water stopping when you reach the consistency of thick cream.

Heat the coconut oil in a heavy based fry pan.  Test with a small blob of the mixture.  It needs to start frying immediately or else your pan is not hot enough.  When it is hot enough pour in your crepe mixture.  I make one big crepe, but go for whatever tickles your fancy.  Cook for 1 – 2 minutes per side, or until golden brown and set.

To make the banana cream mix together the banana, yoghurt and flaxseed oil.

Top your crepe/s with the banana cream and enjoy!

OVERNIGHT GROATS

overnight-groats

Overnight oats are everywhere, blogs, Pintrest, Instagram.  And what a great idea they are, chuck everything together in a container before you go to bed and voila!  In the morning you’ve got your breakfast all soaked and melded and ready to go.  However if oats aren’t your thing where does that leave you?  Well I’ve recently started doing overnight buckwheat groats and it works for me 🙂

 

INGREDIENTS

½ cup raw buckwheat groats, ¼ cup whole, ¼ cup whizzed up in the food processor (I do this in bulk batches once a week)

1 Tbs raw mixed seeds (I use pumpkin, sunflower and chia)

2 roughly chopped raw Brazil nuts (great source of selenium)

1 Tbs yoghurt

2 Tbs water

1 Tbs flax seed oil (optional, but a good way to incorporate into your diet)

½ apple, grated or if you’re lazy like me, chopped

½ banana, chopped (optional, I don’t usually use this, but little bear ate half a banana this morning and didn’t want the rest and I abhor waste so I used it)

 

DIRECTIONS

Mix everything together.  You want quite a loose consistency as the seeds and buckwheat will absorb the water as it sits, so add more water or yoghurt if you feel you need it. Refrigerate overnight and in the morning, enjoy!

Little Bear’s Grain Free Granola

granola

Things are starting to get more interesting when little Bear helps in the kitchen now.  She’s definitely discovering her confidence and it’s really becoming more of a case of me helping her rather than the other way around, sometimes this works out well, other times, not so much.  I like to think the below recipe was a joint effort, she’d probably disagree, either way it’s a winner with both of us.

INGREDIENTS

½ Cup sunflower seeds

½ Cup pumpkin seeds

½ Cup coconut, desiccated, shredded, however you like it, we used desiccated

¼ Cup chia seeds

¼ Cup linseeds

¼ Cup roughly chopped walnuts

¼ Cup roughly chopped brazil nuts

¼ Cup unsweetened apple puree

1 Tablespoon ground cinnamon

1 teaspoon ground ginger

Optional:

¼ Cup washed and dried sultanas

¼ Cup washed, dried and diced apricots

¼ Cup washed, dried and diced figs

¼ Cup cacao nibs

DIRECTIONS

Pre-heat your oven to 150 C on bake or fan bake.

Gently mix together all ingredients, except the optional ones if you’re using them, until well combined.  The apple puree helps it all become crisp and make little clusters so try and get that over everything if you can.  Once it’s all well combined, spread it out thinly and evenly over a large baking dish and bake for ~30 mins gently stirring and turn every 10 mins or so.

Let it cool completely and then stir in any optional extras you’re going to use.  Store in an air tight container.  Will keep nicely for a week.

We enjoy it with ½ a sliced banana and some almond & coconut milk.

Protein and Cacao Breakfast Bowl

Photo

I think I really need to work on my food photography skills!  You might have noticed that I’m more concerned with the way things taste than the way they look, but after looking at today’s effort I think I may need to pick up my game just a little…

Anyway, this does taste very good.  It’s a lovely creamy, chocolatey, fruity bowl of deliciousness to start the day.  It’s been super chilly here in NZ the last week or so and I’ve been experimenting with Paleo porridge and really, really haven’t cracked it to my liking.  The fact that you can add hot water to this breakfast bowl gives you a warm treat that’s not slimy, gritty or strange smelling (don’t worry I will share my porridge adventures with you one day, just not right now).

The below ingredients make a serve big enough for me, but super easy to multiply as you need.

INGREDIENTS

1 – 2 Tablespoons of coconut yoghurt, make your own, or buy, Coyo is expendy but quite delish and I haven’t personally tried it, but I have heard good things about Raglan Coconut Yoghurt

1 scoop of protein powder, I use nuZest Clean Lean Protein Powder, vanilla flavour

1 dessertspoon of cacao powder

1 Tablespoon of mixed seeds, I’m using pumpkin and sunflower at the moment as they’re little Bear’s favourites

2 Brazil nuts, high in selenium

¼ cup of mixed berries, I’m enjoying blueberries and blackberries.  I just get bags of frozen ones and let the defrost over night as I need them

½ a banana, sliced

~1/4 – ½ Cup of water, I’m using hot because it’s so cold at the moment, but whatever suits your preference will be fine!!

DIRECTIONS

Put everything together in a bowl and stir gently until combined – that’s as hard as it gets 🙂 yum!

PALEO COCONUT YOGHURT

yoghurt

I really miss yoghurt.  Hubby Bear and I have always been fans of tangy, creamy, yoghurty goodness, but we thought that was off the cards once we’d started down the Paleo path.   Then I got the ‘Going Coconuts’ recipe book by Brynley King which includes, among many other wonderful looking things that I’m dying to try, a recipe for making yoghurt with nothing but coconut milk and pro-biotic capsules.

“Say no more Ms King, you had me at yoghurt!” I cried scrabbling into the kitchen to sterilize a large glass jar with boiling water.

I must actually admit to being a bit apprehensive about making the yoghurt as I did once attempt the alchemy with ordinary cow’s milk and yoghurt starter and quite frankly it was a disaster we can quickly draw a curtain over.  However my first foray into coconut yoghurt was pleasantly straightforward.  Maybe I was aided by the fact that the weather was so warm over the weekend or maybe the yoghurt gods were smiling down on me whatever it was making this stuff was a breeze.

INGREDIENTS

3 Cups of coconut milk (full fat)

2 pro-biotic capsules – I used, as Brynley suggested, the Inner Health Plus capsules

1 large glass jar with lid

DIRECTIONS

Sterilize your glass jar and lid, cup measure and whisk (I did this by pouring boiling water all over them).  Measure the coconut milk into the jar, break open the capsules and tip the contents into the milk.  Whisk together the coconut milk and pro-biotics put on the lid and leave to do its crazy yoghurt thing in a warm place for 10 – 12 hours.  I’m not kidding when I say our house is hot at the moment, we’re talking 28 C, so I just left the jar in Hubby Bear’s office where I knew little Baby Bear’s paws wouldn’t be able to nab it.

Once it’s sat in a warm place put it into the fridge for another 12 hours before sampling.  It will thicken up a bit more with standing.

PALEO SUMMER SMOOTHIE

summer smoothie

I’m pretty passionate about eating seasonally and I also really like the idea of making the most of functional foods.  Everything in my smoothie below has some kind of great benefit for your body.

Bananas and plums are a great source of potassium.  Blueberries contain antioxidant properties.  Turmeric is anti-inflammatory.  Protein is important for body repair, energy and satiety.  Green stuff is just generally great for you.  Yoghurt provides you with beneficial bacteria for good gut health.  Cinnamon helps stabiles blood sugars. Brazil nuts provide selenium which is helpful for balancing mood and water hydrates.  Plus when you put them all together it tastes pretty delish.

I don’t like my smoothies too cold or too thick, the complete opposite of hubby bear, so I use fresh fruit in my smoothies, however if, like hubby bear, you like your smoothies thick and cold, just pop your banana and blueberries in the freezer the night before you want to make your smoothie and you’ll be good to go in the morning 🙂

INGREDIENTS

½ banana

½ Cup blueberries

1 plum

Handful of fresh turmeric

2 scoops protein powder (I use Clean Lean Protein)

1 scoop green stuff (I use Good Green Stuff) – this is optional and you could put in a handful of kale or other greens, but I like the taste of the Good Green Stuff

1 dst sp of coconut yoghurt (I am currently using Coyo passion fruit flavour, but this weekend I want to have a crack at making my own, watch this space!!)

½ tsp ground cinnamon

2 Brazil nuts

½ – 1 Cup water depending on how thick you like your smoothie

DIRECTIONS

Put everything into your blender and blitz!  Don’t you just love two step recipes?! 🙂