Search our Blogs
Tag Filter
Recipes
Honey and Banana Protein Pancakes

21 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. 😉🥜
Read More
Recipes
Coriander Lime Pesto

26 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 —————————————.
Read More
Recipes
The Ultimate Veggie Burger (vegan friendly)

2 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.. 👌🏼⁣
Read More
Recipes
Honey, Sesame Chicken Meal Prep

26 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.
Read More
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!
Read More
Recipes
Almond Joy Fat Bombs

30 Apr 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.    
Read More
Recipes
Golden Milk Latte

30 Apr 2019

This is the perfect afternoon pick-me-up when you need something to tie you over till dinner. (👇scroll to bottom for health benefits!) The health perks alone have made it a daily ritual for us. Anything anti-inflammatory and antioxidant-rich is a win in our books. The herbs used all have their own health-supporting properties for the body, but of course the main star is turmeric, which is where the “golden” color comes from! 🌿 INGREDIENTS (serves 2) ➕1 1/2 cups light coconut milk (canned is best) ➕1 1/2 cups unsweetened plain almond milk ➕1 1/2 tsp ground turmeric ➕1/4 tsp ground ginger  ➕1/4 tsp ground cinnamon ➕1 tbsp coconut oil ➕1 pinch ground black pepper ➕sweetener of choice (i.e. maple syrup, coconut sugar, or stevia to taste) 🌿 METHOD In a small saucepan, add coconut milk, almond milk, ground turmeric, ground ginger, cinnamon stick, coconut oil, black pepper, and sweetener of choice (we added 1 tbsp (15ml) maple syrup). Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling - about 4 minutes - whisking frequently. Turn off heat and taste to adjust flavor. Add more sweetener to taste or more turmeric or ginger for intense spice + flavor. Serve immediately, dividing between two glasses. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop or microwave until hot. Health Benefits 💥Are you ready to discover the amazing benefits of golden milk? We’ll look through each ingredient to see what they have to offer by drinking this soothing beverage. Turmeric. It has been used to treat liver disease in ancient medicine as well as respiratory illnesses, gastrointestinal problems, muscle and joint pain (including arthritis), skin disorders, and to promote healing all over. Anti-inflammatory and anti-microbial, this spice is highly beneficial for chronic disease and autoimmune disease where inflammation is prominent. Preliminary research also shows that turmeric can improve and stabilize blood sugar, detoxify the liver from environmental toxins by neutralizing free radicals, treating food allergies and intolerances, preventing degenerative cognitive illnesses such as Alzheimer’s and dementia, and even treating cancer and depression. Do you need any more reasons to start cooking with this spice? Coconut oil. Has a ton of health benefits, including promoting a healthy weight, healthy heart, healthy immune system, digestion, and may help prevent liver and kidney disease. It’s also an effective wound healer & moisturizer. Coconut milk. Magnesium, vitamin B, electrolytes, a source of fatty acids that can combat weight gain, helps stabilize blood sugar, and promote joint health. Yes, please!  Black pepper. Helps ease cold symptoms, fights anemia, aids digestion, and combats free radicals. Black pepper will also help your body to absorb the turmeric!  Ginger. Helps digestion combats nausea, and helps ease cold symptoms. Ginger may even help muscle pain due to its anti-inflammatory properties, help with blood sugar, and ease the menstrual pain in addition to other types of pain.  
Read More
Recipes
Vanilla Chia Seed Pudding

26 Feb 2019

• Vanilla chia seed pudding 🍮 —————————————— 🥣 ingredients : . . . ~ 3/4 cup milk ~ 5.3 oz. of Greek yogurt ~ 2 Tbsp. pure maple syrup ~ 1 tsp. vanilla extract ~ Pinch of fine sea salt ~ 1/4 cup chia seeds . ➕ ADD ➰fresh berries, granola, toasted coconut flakes or sliced almonds, to serve —————————————— 🥣 method : . . . 1. Add all ingredients except chia seeds to a medium bowl and whisk vigorously to combine. Add chia seeds and whisk to combine. 2. Cover the bowl with plastic wrap and refrigerate overnight. You want pudding-like consistency in the morning. 3. In the morning, give the pudding a good whisk to evenly distribute chia seeds that have settled on the bottom. Spoon into individual serving dish and enjoy chilled with desired toppings. —————————————— 📊 nutritional info: . . . ~ makes 4 serves ~ • CALS - 164 per serve • PRO - 7g • FATS - 5g • CARBS - 23g —————————————— ♻️// @littlebrokenblog
Read More
Recipes
Chickpea Blondies

5 May 2019

A lot of us probably have a can of chickpeas just sitting around waiting to be used up. This staple ingredient in our cupboards does have a greater use other than just a salad topper! 🥗😧 ⁣⁣ ⁣⁣ It’s can be a great lunchbox-worthy protein slice that can curb that afternoon slump. ⚡️ With a small list of ingredients this is a fun, easy recipe that even the kids can try cooking with you 😄 🍃INGREDIENTS (Vegan Friendly, Dairy & Gluten Free) ⁣⁣ ➕400g chickpeas ➕1/2 cup peanut butter ➕1/3 cup maple syrup ➕2 tsp vanilla extract  ➕1/2 tsp salt ➕1/4 tsp baking powder ➕ 1/4 tsp baking soda ➕80g dark chocolate 🍃METHOD Preheat oven to 180C. Line baking tray with baking paper. Mix all ingredients together except chocolate then fold in the chopped chocolate. Bake for 20-25 minutes.
Read More