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Green Curry, Sweet Potato & Chicken Meatballs

1 May 2019

How do you keep the meatballs moist? The beautiful thing about meatballs is that you can really make them your own. We added moisture to these chicken meatballs by adding sweet potatoes (yes, sweet potatoes)! Baked chicken can sometimes dry up and the moisture from the grated sweet potatoes helps avoid this. 🌿INGREDIENTS For the meatballs: ➕450g chicken mince ➕1/4 cup rolled oats, gluten free if desired ➕1/4 cup white whole wheat or gluten free oat flour ➕1 small sweet potato, grated (~1/2 cup, squeezed) ➕1 tsp garlic powder ➕1/2 tsp ground ginger ➕1/4 tsp ground turmeric ➕1/2 tsp ground cumin ➕1/4 tsp salt ➕1/8 tsp pepper ➕1 tsp olive oil For the curry sauce: ➕1 tbsp olive oil ➕400ml low fat coconut milk ➕1 small red onion, sliced ➕1 red capsicum, sliced ➕1 cup snow peas ➕3 tbsp green curry paste ➕3 tbsp lime juice  ➕1/2 tsp chilli or hot sauce ➕Salt, to taste 🌿METHOD Preheat oven to 190C/375F. In a large bowl, mix together all ingredients for the meatballs (except for olive oil). Heat a large, oven safe frying pan over medium heat and add olive oil to the pan. Then, using a tablespoon, scoop out mixture and mold into a ball with your hands. It works best if your hands are slightly moist with water. Place in skillet. Repeat. Brown meatballs for 4-5 minutes (you don’t want them to be fully cooked). Remove from heat. Set meatballs aside. In a separate mixing bowl, mix coconut milk, curry paste, lime juice, chilli, and salt and pepper. Set aside. Heat olive oil in the same skillet you used for the meatballs. Add red onion, red pepper and snow peas. Sauté vegetables for 2 minutes. Add coconut curry sauce to the pan. Bring to a boil. Add browned meatballs to the skillet so they are sitting in the curry mixture. Place in the oven and bake at 190C/375ºF for 15 minutes.
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Recipes
Turkey Burgers With a Twist!

27 Feb 2019

⁣You’ll definitely want to save this sweet potato burger recipe! ✴️ They’re packed with flavour, didn’t take long at all to make and they’re sure to be a hit with anyone. These burgs are gluten & dairy free - but feel free to choose any toppings you’d like 🥑🧀🧂 With simple ingredients that are affordable you are in for a real treat. Perfect ratios for hitting your macros 📊⁣⁣ ⁣ Here are also some hidden benefits...⁣ ⁣ ✅ Lean Ground Turkey > Beef Mince - Helps lower your total fat intake for the day by using a lean meat source packed with more grams protein per 100g.⁣⁣ ⁣ ✅ Sweet Potato > Burger Buns - It’s a not brainer as it adds to your fiber content for the day plus it won’t boost your blood sugar too quickly = steady energy.   Ingredients - 500g Turkey Mince - 1/3 cup spinach - 1/2 diced capsicum - 1tsp cumin - 1/4 cup cilantro - 1/2tsp chilli flakes - 1tsp chilli powder - 1/2 tsp garlic powder - 800g sweet potato rounds *100g per round roughly.   Method   Heat oven to 200C   Slice sweet potato into thick rounds and place on baking paper. Spray lightly with oil and cook in oven for 30-35 minutes.    Combine rest of ingredients in large bowl and mix together to form patties.   Heat oil in pan on medium, then place burger patties in pan and let cook for 5-8 minutes either side. Cover pan with lid to speed up cooking time.   Form burgers with sweet potato rounds, mixed greens, avocado and condiments.    Macros. (for patties and sweet potato bun) Serves 4. Per serve, Calories 315, Protein 27g, Carbs 41g, Fats 5g.  
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Recipes
Fully Loaded Sweet Potatoes

27 Feb 2019

If there's ever been a time where you've thought, "Damn, I wish there was more I could do with sweet potato"... well your day just got a whole lot better!   There's two ways to go about this recipe...   1. Leave it how it is but change the protein filling and spices so that you don't get bored of the same meal. Try pesto shredded chicken or cheesy, scrambled tofu (made with nutritional yeast) next time! 2. Change your spud boat to thick, crunchy wedges. Chuck them in a bowl and let your filling melt over the fries for another 5 mins in the oven... hungry yet? Sweet potato is great for the gut & also a fantastic way to get your carbohydrates in for the day! Ingredients - 600g sweet potato - 1 tbsp coconut oil - 1 white onion, diced - 2 cloves garlic, minced - 375g turkey mince (vegan option; chickpeas or crumbled tofu) - 1 tsp cayenne pepper - 2 tbsp tomato paste - 1 red capsicum, diced - 1 tsp salt   Lime Crema - 150g yoghurt (we used yopro) - Juice of a lime - Water (for desired consistency)   Method   1. Preheat oven to 200C. Poke potatoes with a fork a few times. 2. Cook for 60-70 minutes until you can easily pierce through the skin. Allow to cool before stuffing. 3. While potatoes are cooking, pan fry coconut oil, onion & garlic. Cook until softened. 4. Stir in spices, capsicum and tomato paste for 30 seconds. Stir in filling of choice with salt to season.  5. Slice potatoes down the centre then fill and garnish. 6. For lime crema, whisk ingredients. Garnish before serving!   Macros per serve // Serves 3 410 Calories, 35g Protein, 43g Carbs, 11g Fats
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Recipes
Honey and Banana Protein Pancakes

22 Mar 2019

Honey and Banana Protein Pancakes 🍌🍯⁣ 🤔 Why does this recipe recommend collagen powder and not protein powder ? ⁣ ⁣ You can definitely work with either/or! 👨🏽‍🍳However, collagen is heat stable meaning it can withstand high temperatures - whey protein on the other hand.. not as much. As whey protein is heated it becomes less digestible and amino acids become less available.⁣ ⁣ 🔍 Where do you find collagen powder ? Many health food stores online and in store sell a popular brand called @vitalproteins which is easily found - if in doubt, go online for a wide variety of options!⁣ ⁣ ❇️ INGREDIENTS ⁣ 🥄 Yields - 6 large pancakes ⁣ - 3 eggs⁣ - ½ cup milk of choice⁣ - 1 large banana, roughly chopped⁣ - 2 Tbsp. raw honey ⁣ - 2 Tbsp. fresh lemon juice⁣ - 1 Tbsp. melted butter, ghee, or coconut oil (plus more for cooking)⁣ - 1 tsp. vanilla extract⁣ - 6 Tbsp. coconut flour⁣ - 4 scoops Collagen Peptides (packed full of protein! 💪🏼)⁣ - 1 tsp. baking powder⁣ - ½ tsp. baking soda⁣ - 1 tsp. sea salt⁣ ⁣ 🥄 METHOD ⁣ Place all the ingredients in a large blender in the order listed so liquids are at the bottom.  Blend on high speed for 30-60s or until the mix is smooth, scraping down the sides as needed.  Let the mix stand in the blender for 2-3 minutes to let the coconut flour thicken.  Blend again on medium speed for 30 seconds to smooth it out again.  The batter will be thick.⁣ ⁣ Heat a large pan over medium heat. Grease the pan and pour the batter out in pancake shapes. Smooth the batter out just a bit after pouring. Cook until bubbles form on the surface and the edges begin to brown, then flip and cook the other side. Once done serve with any toppings you like... peanut butter of course is a no brainer. 😉🥜
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Recipes
Coriander Lime Pesto

27 Feb 2019

• Coriander Lime Pesto 🌿 —————————————. ➕ i n g r e d i e n t s 🥄 . * Large bunch of coriander * Handful of baby spinach leaves * 1 small clove garlic, crushed * 60 g (¼ cup) cashew nuts, toasted * 30 g (2 tablespoons) of parmesan cheese, finely grated * Juice and zest one fresh lime * 20 ml (1 tablespoon) macadamia oil (increase if you are going to use it as a sauce) * Small red chilli (optional) . . . ➕ m e t h o d👩🏼‍🍳 . 1. In a food processor grate the parmesan and set aside.  2. Place the coriander, spinach and cashews in the processor and pulse until just chopped.  3. Mix in the parmesan, lime juice and zest, garlic and macadamia oil (and optional chill) until combined. 4. You have control over the texture of this pesto. For a chunky pesto process less, or smoother process more. . . . ➕ n u t r i t i o n a l i n f o 📊 . — Based on 4 generous serves — Protein 6g | Carbs 6g | Fats 13g —————————————.
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Recipes
The Ultimate Veggie Burger (vegan friendly)

3 Apr 2019

The Ultimate Veggie Burger! (Vegan friendly) 🍔🥬😍⁣ ⁣ 🍃 Jam packed with nutrient dense ingredients! You can bun them, slider them or even break them up into a lettuce cup! ⁣ ⁣ 🍴 For 4 burger patties // macros per patty…⁣ ⁣ 368 Calories 🌿⁣ ➕ 12g Protein⁣ ➕ 41g Carbs⁣ ➕ 19g Fats⁣ ⁣ 🥄 INGREDIENTS⁣ ⁣ 2 tablespoons extra-virgin olive oil, more for drizzling⁣ 2 shallots, chopped (⅔ cup)⁣ 450g mushrooms (mix of shiitake + portobello), de-stemmed and diced⁣ 2 tablespoons tamari⁣ ¼ cup balsamic vinegar⁣ 1 tablespoon mirin (or ½ teaspoon pure maple syrup)⁣ 2 garlic cloves, minced⁣ ½ teaspoon smoked paprika⁣ 2 teaspoons sriracha, more if desired⁣ ½ cup crushed walnuts⁣ ¼ cup ground flaxseed⁣ 2 cups cooked short-grain brown rice (freshly cooked so that it’s sticky)⁣ 1 cup panko bread crumbs, divided⁣ Worcestershire sauce (vegan version available), for brushing⁣ nonstick cooking spray, for grilling⁣ desired burger fixings (buns, vegan mayo or avocado, mayo, mustard, ketchup)⁣ sea salt and freshly ground black pepper.⁣ ⁣ 👩🏽‍🍳 METHOD⁣ ⁣ Heat oil in a medium pan over medium heat. Add the shallot and sauté until soft, 1 minute. Add the mushrooms, a generous pinch of salt, and sauté until soft and browned, 6 to 9 minutes, turning down the heat slightly, as needed.⁣ Stir in the tamari, vinegar, and mirin. Stir, reduce the heat, then add the garlic, and smoked paprika, and sriracha. Remove the pan from the heat and let cool slightly.⁣ In a food processor, combine the sautéed mushrooms, walnuts, flaxseed, brown rice, and ½ cup of the panko. Pulse until well combined.⁣ Transfer to a bowl and stir in the remaining panko.⁣ Form into 4 or 8 patties. ⁣ Preheat a grill to medium-high heat. Spray the grill with nonstick cooking spray and drizzle or brush the patties with olive oil. Grill for 4 to 5 minutes per side, or until char marks form. Remove from grill, brush with Worcestershire sauce, and serve with desired toppings.. 👌🏼⁣
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Recipes
Honey, Sesame Chicken Meal Prep

27 Feb 2019

  A simple meal prep idea that's easy on the budget, light on the macros but can pack one hell of a punch of flavour. The fun doesn't stop there - with such a basic recipe, it can be yours to experiment with. Here's a few ideas to change it up...   Change the sauce - to teriyaki, sweet chilli, peanut satay or honey mustard.   Change the carbs - to brown rice & quinoa, wild rice or noodles.   Change the veggies - to capsicum, boy choy, carrots, sprouts or cabbage.   Macros per serve // serves 4 495 Cals, 41g protein, 69g carbs, 6g fats.   Ingredients   Honey Sesame Sauce - 60ml chicken stock or water - 4 tbsp soy sauce - 4 tbsp honey - 1 tbsp sesame oil - 1/2 tsp red chilli flakes - 1tsp cornstarch   Chicken Bowl - 520g basmati rice, cooked - 1 tbsp olive oil - 3 cups broccoli, chopped - 3 cups snap peas - 520g chicken breast, raw - salt & pepper - sesame seeds, to garnish   Method    Shake together all sauce ingredients, set aside. Heat olive oil in large pan and cook broccoli & snap pears for 5 minutes until bright and green. Remove greens from pan. Add more oil if needed and cook chicken for 7 minutes, or until cooked through. Add in sauce for 2 minutes until it thickens. Evenly divide rice, greens & chicken into 4 containers. Garnish with sesame seeds.
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Recipes
Asian Cucumber Salad

26 Mar 2019

Asian Cucumber Salad. 🥒 Looking to feel as crispy & cool as a cucumber? ❄️💧This salad will spice up your life with asian themed flavours whilst also helping up your hydration for the day.  🍴Serves 4 // Macros per serving… 59 Calories. 🌿 ➕ 1g Protein. ➕ 6g Carbs. ➕ 3g Fats. INGREDIENTS 2 cucumbers, thinly sliced Salt to taste 1/3 cup rice wine vinegar 1/2 teaspoon coconut or brown sugar 2 teaspoons toasted sesame oil 2 tablespoons finely chopped cilantro 2 tablespoons thinly sliced scallions 1 clove garlic minced 1/8 teaspoon freshly grated ginger 1 tablespoon sesame seeds Crushed red pepper to taste METHOD Place the sliced cucumbers in a bowl and sprinkle with salt, to taste. Set aside. In a small bowl, whisk together the rice wine vinegar, sugar, sesame oil, cilantro, scallions, garlic, and ginger. Drizzle the mixture over the cucumbers. Sprinkle salad with sesame seeds and crushed red pepper, to taste. Then, it’s time to serve up!
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Recipes
Almond Joy Fat Bombs

1 May 2019

These Almond Joy Fat Bombs are actually made with coconut butter rather than a nut butter! 🥥We wanted to try and make a no bake butter cup that was made from something a little different and coconut butter just seemed like the right fit! Coconut butter it’s allergen-free, keto friendly, and vegan. 👌 In order to make these you have to slowly melt the coconut butter. Like chocolate, you can quickly go from smooth coconut butter to burnt coconut butter. We tried to keep our coconut butter smooth at all times. However, we discovered that even if the coconut butter seized up a little bit when we mixed it with the maple syrup, it still worked! You can not tell the difference after you make your cups. The good news is that these Almond Joy Fat Bombs work either way. 🌿INGREDIENTS  Coconut Layer: ➕2/3 cup melted coconut butter ➕1 tbsp maple syrup, warmed (or 1/4 tsp liquid stevia) Chocolate Layer: ➕1/4 cup melted coconut oil ➕2 tbsp cocoa powder ➕1 tbsp maple syrup (or 1/4 tsp liquid stevia) Toppings ➕12 raw almonds ➕1/3 cup unsweetened shredded coconut  METHOD First, line a muffin tin with nonstick muffin liners. Set aside. Begin by gently melting coconut butter in a small fry pan on LOW heat until drippy. Note that sometimes coconut butter can seize up, so be extra careful when melting. When it’s drippy, it’s ready to go and doesn’t need to be heated anymore. Measure out the required 2/3 cup of the melted coconut butter and pour into a medium bowl. Add 1 tablespoon of warmed maple syrup to the melted coconut butter and mix until combined. Adding warm syrup is key because the coconut manna will seize up if you add a cold temperature to it. Then, using a tablespoon, scoop 1/2 tablespoon into each of the 12 muffin cups. Use your spoon to smooth out so that they are even and then place in the freezer for at least 10 minutes. While the first layer is freezing, make the chocolate layer. Mix together melted coconut oil, cocoa powder, and maple syrup. Then, remove the muffin tin from freezer and scoop a teaspoon of the chocolate layer on top of the coconut. Place a raw almond on top of each cup and then sprinkle on shredded coconut and a pinch of sea salt. Place in the freezer for at least 15 minutes or until firm.    
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