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Anti-inflammatory shredded apple + carrot chia/bircher pot

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Pardon the long name! This sweet little dish is just too good on so many levels to not mention it all!

Reasons why it is awesome:

  • ANTI-INFLAMMATORY ingredients - the star (hidden) ingredient is TURMERIC... so many of my clients struggle to get this into their everyday and this is a delicious way to barely notice it, whilst consuming the fresh plant and it's host of disease-fighting benefits (note, turmeric is why we add the pinch of black pepper, to fully activate the benefits);
  • Fruit + veg - it's always good to include both of these in the first meal of the day, especially veggies, as we want to aim for as many servings as possible!
  • Packed with FIBRE... thanks to the fibre-loaded chia + apple, carrot as well as any additional seeds/fruit;
  • It's a chia pudding but also texturally like a bircher, so it's rich in omega-3 and a no-grain alternative that still has some healthy carbs from the apple/carrots.

*Note, try mixing it up i.e. swap the apple for pear or the carrots for beetroot.

Spiced Pumpkin Bread

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Sweet, spiced, and very nice! This beautiful loaf is delicious on its own or topped with any sweet or savoury spread. I don't find it too sweet to have avocado with (some might find this weird?!), but you can either ignore me, make it sweeter with additional maple syrup or give it a go :p Either way, we tried everything including coconut yoghurt, avocado, nut butter, tahini + maple drizzle or solo as a side to soup... and it was delicious every time! Toasts dreamily too. Enjoy your loaf and let me know how you like it, S

x

 

Staple Vegan Bread

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The much-anticipated, update to my original vegan loaf - I decided to re-jig this oldie to be a little more current and in line with what I am currently eating like and advocating for... a healthy relationship with carbohydrates. I have done quite a bit of vegan, gluten-free experimental baking in my time and I must admit, almond meal and coconut flour featured quite heavily as the base to most of my recipes. I'd then add in plenty of nuts, seeds or their butters,  a flax/chia egg, and lather through the coconut oil. Maybe some almond/coconut milk too, depending on the occasion! For those of you who might not have caught on - every single one of these are predominantly a rich source of fat. What's more, most of the spreads or toppings would be fat-based - avocado smash, nut butter, coconut/cashew creame... Whilst this all sounds yum x 1000 it really was an aggressive attempt to limit carbohydrates. But what I've realised is firstly, gluten-free baking isn't, and shouldn't, be no grain or no carb baking... and secondly, choosing healthy carbohydrates at every meal is an essential component of a balanced diet.

So whilst I'll always keep the original Vegan Seed Loaf live, because, far be it from me to deprive you of another delicious loaf recipe - and it could work great for some of you trying higher-fat diets for personal health reasons - I bring to you this beautiful rustic staple vegan bread that now occupies my bread basket and freezer. It toasts perfectly and freezes well - so enjoy it slathered with whatever fatty or protein-rich spread you choose, hopefully a side of veg, and sit back in smugness, knowing you are having a well-balanced meal!

Tofu “no-egg” scramble

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My go-to savoury breakfast or quick lunch. I sometimes even just through everything in a blender or food processor and pulse it to make it even easier/lazier 😉

I think eggs are one of the things people find the "hardest" to give up when deciding whether or not to go vegan. I thought that would be the case for me, too. The good news is, taste buds change, rapidly! There are also so many other savoury options on the breakfast menu aaaand- you now are aware of Black salt... Black salt, or Kala Namak, is no ordinary salt. It actually tastes extraordinarily egg-like, due to its sulfur content. This makes it the perfect, easy addition to any veg dish for that "scramble flavour". Combined with nutritional yeast - you have that eggy cheesy combo reminiscent of an omelette.

The other fortunate thing is... nutritionally, eggs aren't all they've been cracked up to be 😉 They're sometimes referred to as "too much of a good thing" - they are filled with way too much cholesterol, saturated fat and even protein for our human bodies to breakdown and assimilate. Now, these excesses may be exactly what has attributed to their "popularity", but in essence, they're simply not the best sources for us. You can certainly get protein, health(ier) fat, choline and vitamins, without eggs in your diet, and from plant foods that also offer BENEFITS such as dietary fibre (eggs have zero fibre), anti-aging nutrients and are easier on digestion. What's more, cutting them out of or reducing them from your diet means you also cut down on your exposure to exogenous hormones and antibiotics. So enjoy this egg-alternative next time you feel the craving, and see how amazing you feel from this nutritionally-loaded meal!

Oat & Apple Porridge Muffins

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Everything you would hope to find in a delicious bowl of porridge, tucked nicely into a delicious muffin! Packed with fibre, healthy fats, antioxidants, and only wholefood ingredients there's nothing about these that says they are a "treat". 2 of these should hit the spot if you are looking for a breakfast to take with you on-the-go, or try 1 as a snack. They're not too sweet so feel free to add an extra tbsp of natural sweetener to the batter if desired, or drizzle/spread a little on your individual muffin when eating. I also like to add a dollop of nut butter if I can, They are also quite dense when not straight out of the oven, however see my cooking note re pre-heating the oven to counteract this. You can also mix things up by adding 1 cup berries instead of apple, or other fruits you desire.

Edamame & Avo Mash

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Jazz up your regular avocado on toast with this super nutritious, plant protein-rich spread. A lot of people complain that avocado on toast isn't satisfying them, so why not up the protein, fibre and nutrient value by adding in this sneaky little legume to the party. The use of raw miso lends a bit of gut-loving probiotics to the equation too. It also tastes amazing and is great if not just for variety, without leaving out the avocado (because avocado should never be forgotten entirely!). 

Miso Pumpkin

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It's not everyday that you see miso pumpkin... usually it is used on eggplant. I actually have a dish here that I created if that is what you are after, but if you are looking for something else to miso, look no further! The perfect hearty addition to any Asian-style meal... simply baked pumpkin with a delicious Miso glaze.

No-Bake Fig & Pecan Protein Bars

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Protein and fibre packed, these spiced power bars are a nice alternative to bliss balls or muesli slices. I personally have one for morning tea or an after dinner snack. Not only loaded with protein, they contain some healthy carbs for energy from the dried fruit, and satiating, brain-healthy fats from the raw nuts. Anti-inflammatory, appetite-regulating, stamina-promoting and hormone-balancing superfood additions (turmeric, Maca, cinnamon, nutmeg) make it a sneaky source of abundant nutritional benefits! Enjoy 1 square/bar a day.

Red Lentil Pasta with Mushrooms, Silverbeet & Bechamel Sauce

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The main source of protein for this one is in the pasta! That's right, if you haven't gotten your hands on some legume-based pasta you are seriously missing out on an easy and delicious way to consume gut-loving beans/pulses. In fact, this whole meal is good for your gut rich in fibre, antioxidants, prebiotics and starch. The béchamel sauce is made creamy without dairy, but instead using pumpkin which is not just a filler ingredient, but rather offers its own nutritional benefits - vitamins A, C, E, potassium, and particularly good for eye and heart health. The coconut milk is a nice whole food source of fat that can help the body absorb some of these fat-soluble nutrients. Coupled with silverbeet, mushrooms, garlic, lemon, nutritional yeast and any other spices you desire - this is an extremely nutrient-dense meal that won't leave anybody hungry 😉

Apricot & Goji Iron-Rich Bites

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I’m all about food as medicine… Iron-rich bliss bites for you to boost those levels!
I’m finding low-iron (not necessarily deficiency) is quite common in clinic. Note: studies show that vegans and vegetarians are no more likely to have iron-deficiency anaemia than omnivores. As iron can be a pro-oxitant, I’m not too quick to over-prescribe it as a supplement. Our body has no specific mechanism to rid itself of excess meat-based and supplemental heme-iron (versus plant-based non-heme iron). Yet all we ever hear about is high-dose iron supps that can often lead to constipation! So, for a healthy booster, try working these bliss balls into your snacks, perfectly paired with goji berries (and optional lemon juice) for vit C, which enhances absorption 🙂

Veggie Paprika Brown Rice Paella

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Most people associate this classic Spanish dish with seafood or chorizo, but as usual, it can be enjoyed without compromising your health, in a delicious plant-based way. With the delightful spices saffron and paprika bringing colour, heat and of course, antioxidants, the richness of a slow cooked tomato and capsicum saucey broth, and the texture of perfectly sautéed veggies, beans and peas together with al dente rice, this is a dinner party sensation. No man will leave hungry!

SUPER CRUNCHY GLUTEN-FREE GRANOLA

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This is the best granola I’ve made. Better than store-bought! I am massive on chunks and good ingredients, and if you ask me this hits the nail on the head! Some of the ingredients might be a little tricky to find, such as rice bran versus bran and quinoa/teff flakes, so sub where necessary (I’ve provided suggestions). No oil required, simply enjoy the healthy fats from the delicious raw nuts, seeds and tahini. I also like to specify keeping the dried fruit out whilst you cook so it doesn’t burn, as I find it usually does, but you can alter this to your personal preference. Keep this large jar on hand to top your favourite smoothie or smoothie bowl, sprinkle atop porridge, enjoy with coconut yoghurt and berries, or even mix through a chia pudding. It’s full of fibre, antioxidants, healthy fats and even quite a bit of plant-based protein thanks to the complex grains and nuts! Healthy and delicious 🙂

Green Beauty Blend

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I’m shocked I haven’t shared this with you sooner! Although I constantly post about it on my Instagram and Insta-stories… but here is the full recipe to my new favourite green drink to start my day. It comes out a little darker than your typical green smoothie, but that is because it is full of the good stuff! Fibre, selenium, b vitamins, potassium, magnesium, plant-based omega 3 and protein to keep our cells healthy and happy and help us radiate from within 🙂

Choc PB Thickshake

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Choc peanut butter is a well-established delicious combo, but throw creamy frozen banana and caramel-like medjool dates into the mix and you might just have a taste sensation! No need for any guilt, I know some of you might think two bananas is excessive, but realistically the calorie content (not that I advocate counting cals!) is the perfect amount for a substantial meal that will keep you full and energised, and the sugar is perfectly packaged in fibre-rich fruit to slow the release of insulin into the bloodstream, coupled with vitamins and minerals you get from whole, plant-foods. Enjoy as a post workout breakfast or a decadent but not-so-naughty dessert. The less liquid you use the thicker and more ice-cream-like it will be 😉

Chocolatey Easter Nests

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No need for deprivation when these types of holiday’s come around, just adjustment. Healthy living is an around the clock commitment and should be enjoyable and flexible! These are a festive take on chocolate crackles for your Easter celebrations! The chocolate is as healthy as can be, dairy-free, using only unrefined sugar and just the right level of sweetness. I used what I had in the kitchen i.e. coconut flakes, millet puffs and raw almonds – but I think shredded coconut with macadamia eggs would work a treat! Definitely would look cute in an easter hunt for kids and big kids alike! Tag me if you make them, would love to see your healthy, happy, plant-based Easter!

Satay Chickpea Cauliflower Rice

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Cauliflower rice with a twist- A creamy, delicious, satiating topping to make this healthy, light dish even more nutritious!

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