vegan

Food

Recipe: Choc Coconut Bark

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No macro info because it will change depending on how much you have

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Ingredients

  • 1 block 90% dark chocolate
  • Shredded coconut
  • Almond flakes

Method

  1. Melt the block of dark chocolate
  2. Cover a baking tray with baking paper
  3. Pour melted chocolate onto tray and spread it out thinly
  4. Sprinkle coconut and almond flakes over the top
  5. Freeze before eating, keep stored in the freezer
 

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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: No Bake Macadamia Pecan Slice

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These are actually addictive! You've been warned.


Makes: 10 slices
(per slice) Carbs  3g / Fat 26.4g / Protein 2.5g / Calories 250

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 cups macadamia nuts
  • 2 tbsp almond butter
  • 2 tbsp coconut oil
  • 2 scoops (2 grams) stevia
  • 10 pecans

Method

  1. Place macadamia nuts into a food processor and break them down into fine pieces
  2. Tip the macadamias into a mixing bowl and add in the almond butter, coconut oil and stevia
  3. Mix together well
  4. Take a baking tray and line it with baking paper
  5. Tip the mixture into the baking tray and press it up to one side (the mixture should be thick enough to want to hold together, it should not be runny and should not take up a large amount of the baking tray)
  6. Evenly spread the 10 pecans on top (as guidelines to where you will cut the slice
  7. Place in the freezer for 1-2 hours before eating, and keep stored in the freezer

Food

Recipe: Gluten Free Mushroom Gnocchi

Makes 2 servings
(per 1) Carbs 146.4g / Fat 13.8g / Protein 20.4g / Calories 778.5 (per serve)


Ingredients

  • 1-2 tsp avocado oil
  • 500g (17oz) gluten free gnocchi (this meal can be vegan if you opt for a brand which makes gnocchi without the egg)
  • 3 cups of chopped mushrooms
  • 1 can washed cannellini beans
  • 1/3 cup coconut milk
  • Baby spinach

Method

  1. Place 1-2 tsp of avocado oil into a skillet on a low heat

  2. Add gnocchi to skillet, ensuring there are gaps between the individual pieces

  3. Allow the gnocchi to cook for 3-5 minutes on each side to allow them to become slightly crispy on the outside but cooked through the centre.

  4. Add in 3 cups of chopped mushrooms and 1 can of washed cannellini beans, allow this to cook for another 5 minutes.

  5. Add in 1/3 cup of coconut milk and a handful of dairy free cheese (if you don't need to be dairy-free with your diet choose parmesan for a better flavour match), allow this all to melt in for another 10 minutes.

  6. Lastly add in some baby spinach (however much you desire) and stir this through, the spinach will wilt very quickly, so don't let it cook for more than another 5 minutes.

  7. Serve and add baby spinach on top

Food

Recipe: Choc + Orange Mousse

Makes 4-6 servings (depends on size)
(per 1 - based on 6 servings) Carbs 35g / Fat 22g / Calories 324


Ingredients

  • 6 avocados
  • 3 oranges
  • 1/2 cup rice malt syrup
  • 1 tsp orange extract
  • 6 tbsp cocoa powder (or cacao)

Method

  1. Remove the skin and seeds of 6 avocados.
  2. Wash the exterior of one orange and using a fine grater remove the zest from about half.
  3. Slice up the oranges and manually juice them.
  4. Place the avocados, orange juice, rice malt syrup, orange extract and cocoa powder into a food processor.
  5. Process until the mix is a smooth, but 'heavy' texture (you should be able to put some on a spoon, and turn it upside down and the mix should stay stuck).
  6. Place the mix into a container in the fridge and allow it to cool for a minimum of 1 hour before serving. 
  7. Serve with the orange zest on top.

Food

Recipe: Beet & Marinated Mushroom Salad

Makes 2 servings
(per 1) Carbs 36.8g / Fat 30.2g / Protein 16.7g / Calories 464


Ingredients

  • 1 avocado 
  • 2 beetroot
  • 4 portobello mushrooms
  • 40g (2 small handfuls) pumpkin seeds
  • 1/4 red cabbage
  • 3-4 large handfuls of spinach and rocket

Marinate Ingredients
(measurements not exact, just make enough to cover the mushrooms)

  • Olive oil
  • Balsamic vinegar
  • Juice of 1/2 a lemon

Method

  1. Preheat your oven to 200C (~400F)
  2. Prepare two beetroot to be roasted (remove tops, wash the outside, place in al foil and add a small amount of water inside), place the wrapped beetroots in a tray and allow to cook for 1 hour
  3. Create your marinate mix
  4. After beetroots have been placed in the oven slice up 4 portobello mushrooms and place them in the mix, allow them to sit in the mix for at least 15 minutes before you cook them.
  5. Cook the mushrooms on a medium heat in a skillet for approximately 10 minutes.
  6. Place mushrooms in a container in the fridge to cool down.
  7. Remove the beetroot from the oven after an hour, press a fork into the beetroot to ensure they are cooked, if the fork slides in easily they are done.
  8. Cut the other end off the beetroot and slice a line from the top to the bottom, this will allow you to easily remove the beetroot skin.
  9. After the skin has been removed dice up the beetroot and then place it in a container in the freezer to cool down for 10 minutes.
  10. Slice up 1 avocado.
  11. Cut up 1/4 of a red cabbage, and prep your spinach and rocket.
  12. Plate up the leafy ingredients, add the mushrooms and beetroot, sprinkle some pumpkin seeds over the top and then add your avocado!

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: Macadamia & Choc Squares

So this started off as a basic idea, which I changed about 5 times before I was happy with the final outcome, and I am so glad I did because ohhh boy these are amazing (if I may say so myself). Not something to consume every single day, but a much better dessert option than most things you'll find in a store. Enjoy!


Makes 12 slices
(per 1) Carbs 50g / Fat 31g / Protein 8g / Calories 488


Slice Ingredients

  • 20 large dates (pitted)
  • 2 cups of raw cashews
  • 2 cups of desiccated or shredded coconut (with the lowest fat content you can find)
  • 10 tbsp cocoa (or cacao) powder
  • 2 tbsp cacao nibs
  • 2 tbsp rice malt syrup
  • 2 tsp vanilla essence 
  • roughly 1/4 cup of water
  • 1/2 cup of macadamias

'Ganache' Ingredients

  • 200g (7 oz) dark chocolate (or cacao. We are talking over 80% cocoa here, not milk chocolate)
  • 200g (7 oz) coconut cream
  • 2 tbsp rice malt syrup (or manuka honey if you prefer)

Instructions

  1. Place cashews, coconut, dates, cocoa (or cacao), cacao nibs, rice malt syrup and vanilla essence into a food processor. Turn on the processor and allow the ingredients to be broken down.
  2. Once they are no longer whole begin adding in small amounts of water until the mix is able to hold itself together and forms a ball in the processor.
  3. Remove the mix from the processor and mix through 1/2 a cup of macadamia nuts (chopped or whole, your choice)
  4. Take a baking tray (lined with baking paper), or square muffin tray (each square lined with a small amount of coconut oil) and firmly press the mix into the tray, place this in the fridge.
  5. Now to make the 'ganache' topping take a double-boiler, or a saucepan with water in it and a bowl sitting over the top, keep on a low heat so the water in the pot can simmer. In the bowl place the coconut cream, dark chocolate and sweetener of your choice (rice malt syrup or manuka honey). Keep the water at a low temperature and stir the mix occasionally until it is fully melted and mixed together well.
  6. Remove your base ingredients from the fridge and pour the 'ganache' topping over the base. Place back in the fridge for an hour (or until completely cooled) before serving.
  7. Best stored in the fridge.

Food

Recipe: Banana Nut Icecream

There is something about cold weather and winter that makes me really crave cold foods, I'm not sure what it is, maybe I am broken. If you are like me and enjoy the cold in the cold, or if you're located somewhere warmer than I am give this one a whirl, it's my favourite banana icecream recipe to date!


Makes 1 serving
Carbs 68.6g / Fat 18g / Protein 8.6g / Calories 443


Ingredients

  • 2 bananas
  • 2 ice cubes
  • 1.5 tbsp almond butter
  • 1 tbsp almond milk

Toppings I Used

  • Coconut chips
  • Cacao nibs

Method

  1. Break bananas up into small chunks and place it into a bowl or a zip-lock bag and then into the freezer.
  2. Once the pieces of banana are completely frozen remove them from the freezer and place into a food processor with the ice cubes, almond butter and almond milk
  3. Process until it is a smooth consistency
  4. (Optional) Place it back into the freezer for 30 mins
  5. I served it with coconut chips and cacao nibs but you can get creative here! Nuts, buckinis, berries, go for your life.

Food

Recipe: Berry Coconut Oat Parfait

If you don't have much time in the mornings these oats are going to suit you so well! 


Makes 1 serving
Carbs 99.7g / Fat 34.8g / Protein 22.6g / Calories 790


Ingredients

  • 3/4 cup shredded oats
  • 3 tsp desiccated coconut
  • 1/4 cup coconut cream
  • 175g soy, plain greek, or coconut yoghurt
  • 4-5 strawberries (for serving)

Method

  1. Place shredded oats, coconut cream, desiccated coconut, and yoghurt into a glass, and stir until combined
  2. Add berries on top
  3. Place in the fridge overnight

Food

Recipe: Healthier Hot Chocolate

In Australia the temperature is finally starting to drop and the cooler months are settling in. When the night air gets crisp I start to crave hot chocolates (probably because of how often I used to eat Milo as a kid... even straight off the spoon was good enough for me). For the last couple of days I have been craving hot chocolate, so this is what I have been having, it's hot chocolate, with a little kick!


Makes 1 serving
Carbs 6g / Fat 4g / Protein 2g / Calories 61


Ingredients

  • 1 tsp dark chocolate chips (80% cocoa upwards)
  • 2 tsp cocoa powder
  • 1/4 - 1/2 tsp chilli powder
  • Almond milk

Method

  1. Place dark chocolate chips, chilli powder and cocoa powder in a mug and add boiling water
  2. Stir all ingredients in together and add almond milk!

Food

Recipe: Peanut Butter Bites (Almond-Centre)

DO YOU LOVE PEANUT BUTTER? What about almonds? If you said yes to both I'll consider us friends. Peanut butter is great but can the amount of calories it contains can put a downer on the enjoyment. Welcome to 2015, where you can get your head transplanted onto someone else's body and buy powdered peanut butter that has 85% less calories from fat compared to regular peanut butter. Science is amazing! This peanut butter is by Bell Plantation and is called PB2. I got the chocolate one, because, well why not haha.

Let me show you a fun recipe to make with it! If you don't have PB2 but still want to make some little snacks like these then you can sub the PB2 for almond butter.


Makes 6-8 bites
(per bite - based on 8 total) Carbs 14g / Fat 3g / Protein 6g / Calories 98


Ingredients:

  • 3/4 cup PB2 
  • 1/3 cup water (only if using PB2)
  • 3/4 cup oats
  • 6-8 whole raw almonds

Method

  1. If you are using PB2 mix the PB2 and water together in a bowl until it becomes more like peanut butter
  2. Add the oats into the bowl and mix through
  3. Take a small amount of the mixture (half the size of your palm should be fine) and roll it into a ball
  4. Take an almond and press it into the centre of the ball
  5. Once the almond is in the middle roll the ball again to smooth out the edge
  6. Pop them into the fridge (30mins) or freezer (10mins) before serving!

Do you have a friend who loves peanut butter?
Make sure they get to see this!

Food

Recipe: Superfood Snack Salad

This salad seriously packs a punch and is great to eat as a snack during work, it's high in protein and good fats to keep you feeling full and content. If you so desire you can also serve it with some brown rice.

This recipe has been adapted from our GET LEAN: Nutrition eBook. The GET LEAN eBook has 3 different ways of creating each recipe according to what best suits your body type. For the purpose of posting it on the blog I will be adapting it to one-size-fits-all. If you wish to see the whole recipe plus 24 others and heaps of nutritional information on food and how to eat better make sure you pick up a copy of the eBook!


Makes 1 serving
Carbs 33g / Fat 23g /Protein 13g / Calories 390


Ingredients

  • 1/2 cup kale
  • 1/2 cup spinach leaves
  • 1/2 cup cucumber
  • 1/2 cup green beans
  • 1/4 avocado
  • 20g pumpkins seeds
  • (optional) 20g sunflower seeds
  • 1 tbsp chia seeds

Serve with

  • Juice of 1/2 a lime
  • (optional) 1/4 cup brown rice

Method

  1. Wash vegetables and then cut up the cucumber and green beans
  2. Place them all into a bowl to serve
  3. If packing up the salad to take to work wrap the lime and avocado separately and cut/serve them with the salad when you are ready to eat it.

Food

Recipe: Basic Breakfast Bowl

There's something I really love about cooked apple, I think it may stem from my love of apple pie as a child, that's why there's something so great about having it for breakfast. This is usually more of a weekend breakfast for me, but I had some spare time this morning so decided to whip it up! It's incredibly simple and I love the taste.


Makes 1 serving
Carbs 62.5g / Fat 12.5g / Protein 7.3g / Calories 352


Ingredients:

  • One apple (sliced)
  • 1 banana (sliced)
  • 1.5 tbsp coconut sugar
  • 1 tbsp shredded coconut
  • 2 tbsp chia + flaxseed mix

Method:

  1. Chop the apple up and lightly dust the sides with the coconut sugar
  2. Place the apple pieces in a frying pan/skillet on a medium heat until they are golden brown all over and soft to the touch (this takes about 10 minutes for me usually)
  3. Place the apple pieces, banana, shredded coconut and chia+flaxseed mix into a bowl and enjoy!