18.11.14

Acai Blueberry Smoothie

Summer is coming and with it the season of smoothies and banana ice creams. If you are on Instagram you will be used by now to seeing every girl posting a picture of their acai bowl. As much as their bowls look good I am not a big fan of the traditional "acai bowl" which is made using 2 or 3 frozen bananas and more berries. It is a bit too much fruit in one serving I believe and it contains very little fat and protein for a balanced start to the day.

Acai is one of those trendy super foods. Acai berries are from South American and are very high in antioxidant. You can purchase some powder in a health food shop or online. 

I try to avoid eating too many sugary smoothies and juices in the morning as I know they won't keep me full until lunch time. I try to add more fat and protein and keep the fruit portion to one serving for a more balanced low sugar smoothie. This led me to my own version of the acai smoothie below.

Ingredients:

  • 1 cup nut milk;
  • 1/2 cup frozen blueberries;
  • 1 tbsp linseed;
  • 1 tbsp chia seeds;
  • 1 scoop protein powder;
  • 1 tbsp coconut oil or 1/4 avocado;
  • cinnamon;
  • 2 tsp acai powder;
  1. Blend all the ingredients together in your blender;
  2. Enjoy. 

12.11.14

Green Buckwheat Salad


I made this salad for my husband and myself this week to take to lunch. I take my lunch everyday to work but my husband is slowly accepting to take some of my salads to work for lunch! He is slowly embracing my healthy lifestyle more and more but I have never forced it on him.
I believe we all have our health journey and healthy "aha" moment to live. It makes me so happy when he asks me to make him a green salad or a healthy trail mix or granola for breakfast! He has also been sending me pics of his takeaway salads from Eden Cafe in Subiaco. I feel very proud!

So this salad is a green nutritious and delicious salad that will please both yourself and your partner!

I have used buckwheat groats (found in health food shops) but you can use quinoa for a high protein gluten free grain or brown rice or couscous if you wish. Buckwheat is actually not a grain and not wheat. It is actually a fruit seed that is related to rhubarb and sorrel and it is a good substitute for grains for people who are sensitive to wheat or other grains that contain gluten. I love cooking and baking with buckwheat flour but I was yet to use it whole in cooking before.

This salad is great on its own or served with chicken or fish.



Green Buckwheat Salad:
serves 4; time: 25 min

  • 1 cup buckwheat groats (or quinoa);
  • 1 kale stalks
  • 1/2 cucumber
  • 1/2 red onion
  • 1 cup sugar peas or snow peas raw;
  • 1/3 cup mint
  • 1/3 cup coriander
  • 3 spring onions
  • 2 tbsp goji berries
  • almonds
  • apple cider 
  • olive oil
  • salt & pepper
  1. Rinse the buckwheat well and cook in a pan with 2 cups of water on medium heat for 10 min.
  2. Rinse the cooked buckwheat well and let to cool;
  3. Prepare and chop your kale before massaging it with olive oil for a few min with your hands;
  4. Chop the rest of your greens and mix together with the massaged kale;
  5. Add in the buckwheat and goji berries;
  6. Mix it all together;
  7. Top with a few leaves and almonds (optional);
  8. Dress the salad with salt and pepper and some olive oil and apple cider vinegar for a zingy vinaigrette.


8.11.14

Gluten Free Blueberry Muffins


As I type this I am currently enjoying my second gluten free blueberry muffin this morning. They are so delicious and addictive! They are 100% healthy though and you could even eat them for breakfast!

Blueberries are in season at the moment in Perth (Australia) and I found some cheap ones at a shop the other day. But if it's not in season you can also use frozen blueberries. I highly recommend you buy organic blueberries if you budget can allow as they are heavily sprayed with pesticides.

Blueberries as many of you know are so good for us! They are very high in anti-oxidants, vitamins but also low in sugar. I have been loving my blueberries lately: in smoothies, on top of organic greek yogurt, as a snack on its own or in muffins or in my blueberry galette recipe.

 Gluten Free Blueberry Muffins:

Makes 6- time: 10 min prep- 30 min cooking

  • 1 cup almond meal;
  • 1/2 cup buckwheat flour;
  • 1 tbsp linseed;
  • 2 tsp baking powder;
  • 1 tsp vanilla paste;
  • 2 eggs ( or chia eggs if vegan);
  • 1/2 cup milk (coconut, nut or dairy);
  • 1/2 cup coconut sugar (or maple syrup);
  • 1 cup blueberries (frozen or fresh);
  • 1 tbsp coconut oil;
  1. Pre heat your oven at 175 degrees and line a muffin tray with muffins cases;
  2. Mix dry ingredients in a bowl;
  3. Add in eggs, milk and blueberries;
  4. Mix it all together without smashing the blueberries too much.
  5. Use an ice cream scooper or a spoon to fill each muffin case to the top.
  6. Cook in the oven for 30 min at 175 degrees.








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