healthy food ideas

Food

Recipe: Balancing Slice (Keto + Vegan)

I'm calling this the balancing slice because it contains Maca which is fantastic for balancing your hormones, and psyllium husk which is great for balancing your... (hmm, politely) digestive system!


Makes 6 slices
(per 1) Carbs 7g / Fat 18g / Protein 3g / Calories 189


This recipe is created for people who are on a ketogenic diet. If you are not on a ketogenic diet this macronutrient ratio might not suit your goals.


Ingredients

  • 2 tbsp coconut oil butter (example)
  • 2 tbsp almond butter
  • 1 tbsp macadamia oil
  • 1 tbsp maca powder
  • 3 tbsp psyllium husk
  • 4 tbsp shredded coconut
  • 1/2 tsp unsweetened vanilla extract
  • 2 drops liquid sweetener

Method

  1. Place a saucepan on low heat on your stove with coconut oil butter and almond butter
  2. Melt the coconut oil butter and almond butter, then add macadamia oil, vanilla, sweetener and stir.
  3. Once this is mixed add the maca powder, psyllium husk and shredded coconut and mix together well.
  4. Line a small container with baking paper and pour mixture in.
  5. Allow to set in the freezer for approximately 1 hour prior to eating. Best stored in fridge or freezer.

Food

Recipe: Chickpea Noodle Salad

Makes 2 servings
(per 1) Carbs 57.5g / Fat 27.9g /Protein 11.6g / Calories 509


Ingredients

  • 6 large kale leaves
  • 50g rice vermicelli
  • 1 lemon
  • A pinch of himalayan salt
  • 1 brown onion
  • 1 tsp olive oil
  • 2 tbsp Pad Thai paste
  • 1 can of chickpeas (rinsed)
  • 1 tsp curry powder
  • 1 tsp paprika
  • 1 tsp onion salt
  • Baby spinach
  • Grated carrot
  • Coriander

Ingredients (Dressing)

  • 3 tbsp avocado oil
  • 1/2 tsp sesame oil

Method

  1. To prepare your kale take six large, washed leaves and cut around the spine of the leaf before chopping into small pieces.
  2. Place the kale in a bowl and add the juice of 1 lemon and a pinch of Himalayan salt, massage these into the kale and leave it to sit on it's own while you prepare the other ingredients.
  3. Place a skillet on medium heat with 1 tsp of olive oil.
  4. Cut up 1 brown onion and place it in the warm skillet.
  5. Allow the onion to cook on it's own for five minutes before adding in 1 tin of rinsed and drained chickpeas and turn down to a lower heat.
  6. Also add paprika, curry powder and onion salt to the onion/chickpea mix.
  7. In a new bowl place 50g of rice vermicelli and enough boiled water to completely cover the vermicelli. After 5 minutes use some kitchen scissors to cut up the vermicelli. Allow this to also sit on it's own for a few minutes.
  8. After the chickpea/onion mix has cooked for 20 minutes add 2 tablespoons of Pad Thai paste and allow it to cook on a low heat for a further 5 minutes.
  9. While the chickpeas are finishing begin constructing your salad bowls. Combine the pre-prepared kale and vermicelli with some baby spinach leaves, grated carrot and coriander.
  10. Add the chickpeas on top once they are finished.

Food

Recipe: Light Pasta

If you're having friends over for dinner, have some time to spare to put together a nice meal, or just want to eat something warm and comforting give this recipe a try. Prep time takes a bit longer than usual if you are going to make the pasta sauce yourself. If you're planning on buying the sauce rather than making it choose the option with the lowest sodium and lowest sugar.

For the pasta you will need a vegetable spiraliser, if you don't have one at your disposal you can create flat 'noodles' by using a mandolin slicer.

 
I actually found mine in the post office for about $10

I actually found mine in the post office for about $10

 

Makes 2 servings
(per 1) Carbs 102g / Fat 22.9g / Protein 24.8g / Calories 704.5


Ingredients

  • 3 zucchinis (washed)
  • 1 eggplant (washed, and then sliced into small pieces)
  • 300g mushrooms (washed and sliced into thin pieces)
  • 400g butter beans (you can wash the fresh kind, I used canned)
  • 1 tsp olive oil

Ingredients (sauce)

  • 6-8 tomatoes (peeled and seeded)
  • 1 brown onion (diced)
  • 3 cloves of garlic (minced)
  • 1/2 tsp dried oregano
  • 1/4 tsp dried thyme leaves
  • 1/8 cup olive oil
  • 1/2 tsp Himalayan salt
  • 1 bay leaf (remove when done)

Method (sauce)

  1. Pour olive oil into a large pot over a medium heat on your stovetop.
  2. Add onions and garlic and cook onions through
  3. Add the remaining sauce ingredients to the pot and simmer on a low heat for approximately 2 hours, until it is darker in colour

Method (everything else)

  1. After your pasta sauce is finished (if you chose to cook it) place a skillet on medium heat with 1/2 tsp of olive oil
  2. Place mushrooms, butter beans and eggplant into the skillet
  3. When the mushrooms/eggplant/beans are starting to look cooked pour your pasta sauce over the top of them, turn the stovetop down to a low heat and allow it to simmer for another 15 minutes
  4. While they are cooking boil some water in a kettle
  5. While the water is boiling take your vegetable spiraliser and spiralise your zucchinis into long 'spaghetti' pieces and place them all into a heat-proof bowl.
  6. Pour boiling water over the zucchini and allow them to cook in the water until your mushrooms/eggplant/beans are finished cooking
  7. Remove the mushrooms/eggplant/beans from the heat, and then drain your zucchinis
  8. Serve together!

 

Food

Recipe: Tabbouleh Pita Pocket

I generally like to make sure I have a few base ingredients pre-prepared for days where I want to eat 'lazy' food. If you pre-prep your tabbouleh you can whip up this dish in a matter of minutes. You're just stuffing food into other food, it's so simple I'm sure anyone could do it!


Makes 1 serving
Carbs 134.5g / Fat 10.4g / Protein 25.9g / Calories 721


Tabbouleh Ingredients
If you are pre-prepping this and plan on using it frequently double or triple the ingredients below.

  • 1 cup of rinsed quinoa
  • 1 red onion, finely diced
  • 2 tomatoes, diced
  • 1 garlic clove, minced
  • 1 pinch of himalayan salt
  • 1 pinch of black pepper
  • 2/3 cup fresh parsley, chopped

Pita Pocket Ingredients

  • Some of the tabbouleh which we will make
  • Large handful of rocket
  • 1-2 tablespoons of hummus
  • 1 pita bread (wholewheat or wholegrain is the best option)

Instructions

  1. First we are making the tabbouleh! Grab your rinsed quinoa and place it in a saucepan with a 2:1 ratio of water:quinoa. Bring it to the boil. Reduce the heat and allow to simmer for 15 minutes.
  2. While the quinoa is cooking prep all your other tabbouleh ingredients (mincing the garlic, chopping the onion and tomatoes, etc, see above list). 
  3. When the quinoa is done mix it in with the other ingredients. It's best to serve this cold for the pita pocket so pop it in the fridge.
  4. When you want to make the pita pocket open it however you like, there are a variety of methods, but I like to just cut mine in half. Spoon some hummus and then pack in your tabbouleh and some fresh rocket! Good to go.

Food

Recipe: Choc Caramel Protein Slice

So lately I've had to increase my protein intake, and I always like to find more interesting ways to do that, because I get bored of most protein supplements... and then I found this amazing thing, protein custard. I popped into ASN Brisbane pick mine up. It's a casein powder that turns into a custard when mixed with water, mine was caramel flavoured, and it gave me an idea... If I put less water, maybe the caramel will be more like fudge, and maybe, just maybe, I can make a protein slice. Well it worked! This is great as a dessert or a healthier treat.


Makes 12 servings
(per 1) Carbs 85.1g / Fat 22.8g / Protein 18.1g / Calories 385.4


Base Ingredients

  • 2 cups cashews
  • 1.5 cups pitted dates
  • 2 tbsp rice malt syrup

Filling Ingredients

Topping Ingredients

  • 330g dark chocolate (80% if you can get it) - this is roughly a block and a half
  • 30g pistachios 

Other

  • Coconut oil (for greasing baking pan)

Instructions

  1. Preheat oven to 175C
  2. Combine all base ingredients (except rice malt syrup) in a food processor until the cashews have broken down into small crumbs
  3. Remove ingredients from the food processor and place into a bowl
  4. Add the rice malt syrup and stir it through until the ingredients are combined
  5. Take an 8" baking pan, if you have one, and using a piece of paper towel lightly grease the tray with coconut oil
  6. Spoon the base ingredients into the pan and press down firmly until the whole base is covered
  7. Place the pan into the oven for 20 minutes
  8. Remove the pan from the oven and while it is cooling start to mix up your protein custard. To do this take the 10 scoops (there is a scoop in the container) and place them into a bowl, slowly begin to add water to the protein powder and continuously stir it. You want it to be a very thick consistency (if you've seen whipped peanut butter before it should start to look like that).
  9. Once the protein custard has reached your desired consistency pour it over the top of the base layer (still in the tray) and then place it into your freezer for an hour.
  10. While the pan is in the freezer melt your dark chocolate and cut up 30g of pistachios
  11. After the hour of setting in the freezer is complete take the pan out and pour a thin layer of melted dark chocolate over the top
  12. Sprinkle pistachios over the top of the melted chocolate
  13. Place it back in the freezer overnight before serving
  14. Store in the fridge or freezer.

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