When  it comes to those afternoon sweet cravings, this high fibre snack certainly helps. It is quick and easy to make. 

You will need a brown paper bag. 
50 g popcorn kernels 
1 tsp honey 
1/4 tsp Ceylon Cinnamon powder 

1. Put the kernels into a brown paper bag and fold the top over twice to seal. 
2. Microwave on high for approximately 3 minutes, or until you hear a pause of about 3 seconds between pops. 
3. Leave to stand for 20 seconds, then carefully open the bag. 
4. Drizzle in the honey, followed by the cinnamon. Reseal the bag and shake to combine. 

If you don't have a microwave, don't let that stop you. Put a small amount of oil to coat the bottom of the biggest saucepan you have with a glass lid. Set it on a medium heat and put in a single layer of kernels before returning the lid. As soon as you see it beginning to pop, continuously shake the pan gently across the hob to ensure the kernels don't burn. After a minute or so, once the popping has slowed down significantly, remove from the heat. Allow it to cool briefly, then drizzle on the honey and cinnamon. Transfer to a bowl and tuck in. 

1 pear, cut along its length into 6-7 slices
2 Tbsp. peanut butter 
2 Tbsp. thick live yogurt 
a pinch of mixed seeds on each slice 

1) Spread the peanut butter across a slice of pear, add some yogurt and top with seeds. Eat and repeat. 

110g  silken tofu 
1 large banana, frozen 
250ml dairy kefir 
1 tsp cinnamon 

1)  Put all ingredients into a blender. Blend until smooth. (You may need to add some milk of choice if it;s too thick, alternatively, just eat it like ice-cream !) 

Optional: Sprinkle a tablespoon of seeds or crunchy granola or muesli on top. 

PREP TIME: 10 minutes  
Servings: 6 (1/2-cup servings)

Freezer Friendly: 1 month
Does it keep?  1 Week
Ingredients 
WALNUT TACO MEAT

• 2/3 cup sun-dried tomatoes (preferably packaged dry, not in oil)*
• 3 cups raw walnuts
• 4 cloves garlic (minced)
• 1/2 tsp sea salt (plus more to taste)
• 1 Tbsp smoked paprika
• 1 Tbsp ground cumin
• 1 Tbsp chili powder
• 2 tsp coconut sugar (omit if avoiding sugar, or sub a little stevia)
• 1-2 small habanero peppers (deseeded and chopped // more or less to spice preference // or sub 1 chipotle pepper in adobo sauce, plus more to taste, but this will make the recipe no longer raw)
• 1-2 tsp nutritional yeast (optional)
• ~1/4 cup water as needed (plus more as needed)

FOR GARNISH/SERVING (optional)

• Tortillas
• Cilantro
• Avocado
• Radish

Instructions

• Add sun-dried tomatoes to a small bowl and cover with warm water. Set aside and allow to soak for at least 5 minutes.
• To the bowl of a food processor, add walnuts and pulse into a semi-fine meal (some larger chunks are okay. Be careful not to churn into a butter). Transfer walnuts to a medium mixing bowl and set aside.
• Drain the sun-dried tomatoes (reserving the water in a small bowl to add back to the sauce later on) and add to the bowl of the food processor. Add garlic, sea salt, smoked paprika, cumin, chili powder, coconut sugar, habaneros, and nutritional yeast (optional) and blend until a smooth paste is formed. Add 1 Tbsp (15 ml) of reserved water at a time until a thick but pourable sauce is formed (see photo).
• Taste and adjust flavor as needed, adding more salt for saltiness, garlic for more “zing,” peppers for heat, cumin for smokiness, or coconut sugar to balance the heat.
• Add mixture to walnuts and stir to combine. At this point, you can taste and adjust flavors as needed once more. We added a bit more salt.
• Enjoy in any setting one would use taco meat: tacos, salad, nachos, burritos, and more. Leftovers can be stored up to 5-7 days in the refrigerator or up to 1 month in the freezer.

Notes*If your sun-dried tomatoes are packed in oil, this will add more potentially unwanted moisture to the spice mixture. To avoid this, either pat them dry or rinse, drain, and proceed with recipe as instructed. If large, chop into small pieces. We prefer to use Trader Joe’s sun-dried tomatoes that come in a bag (not packed in oil).
*Nutrition information is a rough estimate calculated without optional ingredients.

​Nutrition (1 of 6 servings)Serving: 1 serving Calories: 373.6 Carbohydrates: 16 g Protein: 9 g Fat: 33 g Saturated Fat: 3.1 g Polyunsaturated Fat: 23.73 g Monounsaturated Fat: 4.65 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 253.4 mg Potassium: 272 mg Fiber: 4.8 g Sugar: 6.2 g Vitamin A: 818 IU Vitamin C: 5.48 mg Calcium: 66.77 mg Iron: 2.7 mg


Recipe Compliments: Minimalist Baker

Cheesy garlic chicken bites cooked in one pan with broccoli and spinach in under 15 minutes. This quick tasty dish is a great low carb or keto option and can be served with pasta, or cauliflower rice or mash. 
 
 Prep Time 5 minutes   Cook Time 10 minutes   Total Time 15 minutes     Servings   4 people
 Ingredients

• 450g chicken breasts cut into 1'' pieces
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• 1/4 teaspoon crushed pepper optional
• salt and pepper to taste
• 3-4 cloves garlic minced
• 1/2 cup tomatoes chopped
• 2 cups broccoli florets
• 2 cups baby spinach
• 1/2 cup grated cheese  such as Parmesan or Mozzarella 
• 4 Tbsp yogurt 
• 
  

Instructions

• Heat 2 tablespoons olive oil in a large saucepan over medium-high heat. Add the chopped chicken breasts, season with Italian seasoning, crushed red pepper, and salt & pepper. Sautee for 4-5 minutes or until chicken is golden and cooked through. 
• Add the garlic and saute for another minute or until fragrant. Add the tomato, broccoli, spinach, grated cheesed cheese, and yogurt. Cook for another 3-4 minutes or until the broccoli is cooked through.
• For a low carb option serve with cauliflower rice or mash. Otherwise it goes nicely with pasta, quinoa and brown rice.  

INGREDIENTS: 


FOR THE ROSTI

2 cups grated sweet potato
2 tablespoons sweet potato flour or almond meal
2 free-range eggs or vegan flax eggs
2 tablespoons coconut oil, for frying
Salt to season





FOR THE AVOCADO SMASH

2 avocados, smashed
Juice of 2 limes
1/4 cup extra-virgin olive oil
1 tablespoon apple cider vinegar
Pinch of salt


TO GARNISH

Fresh limes, to squeeze
Fresh Coriander, roughly torn
Chilli flakes, to garnish (optional)


METHOD:

In a bowl combine the grated sweet potato, sweet potato flour, eggs and salt in a bowl. Use a spoon to mix well to combine until all ingredients are well incorporated.

Melt the coconut oil in a large fry-pan over medium high heat. Spoon 1 tablespoon of batter into the pan per rosti and fry, in batches for 3-4 minutes until firm and golden brown on the first side, then flip and continue to cook for another 3-4 minutes until golden brown and cooked through. Once all cooked, set aside and get onto your avocado smash.

In a small bowl combine the smashed avocado, lime juice, olive oil, vinegar and season generously with salt to your liking. Mix well to combine and set aside to serve.
​
Serve your sweet potato Rosti with generous dollops of the avocado smash, dress with the fresh herbs, sprinkle with chilli flakes, season well with salt and serve alongside fresh lime wedges.

Compliments:  Luke's recipes

This is such a great way to incorporate lots of vegetables into your diet. Especially if you have children this is a great recipe to ensure they are eating a variety of vegetables by enjoying many of the 'colours of the rainbow.'

 #Dairy Free, #Gluten Free, #Grain Free, #No Added Sugar, #Nut Free, #Preservative Free, #Soy Free, #Vegetarian
​
 Prep Time 15 minutes     Cook Time 40 minutes   Total Time 55 minutes     Servings 6
Ingredients

• 7 large Free Range Eggs, whisked
• 2 cups packed Baby spinach or kale 
• 2 medium Carrots, grated
• 1 large Zucchini, grated
• 1 small Red Pepper , diced
• 4 Spring Onions, chopped
• 1 cloves Garlic, crushed
• 1/2 cup Fresh Herbs of choice (e.g Parsley) or 2 tablespoons Dried Herbs
• 1 tablespoon Olive Oil
• 5 tablespoons Coconut Flour
• Pinch Pink Salt
• Black Pepper

Instructions

• Pre-heat fan-forced oven to 180°C. 
• In a mixing bowl combine eggs, vegetables, garlic, herbs and olive oil until well combined. 
• Add coconut flour and salt and pepper and mix to combine well. 
• Spoon mixture into a lined or greased baking dish. 
• Bake in pre-heated oven for 35-45 minutes or until cooked through and golden on top. 
• Allow to slightly cool and slice into portions. Serve warm or chilled. 

NotesServing Suggestions:

• To serve as a meal serve with a side of fresh dressed salad greens or cooked greens.
• Serve with a dollop of Dairy Free Basil Pesto.

Make It Personal:

• Parsley is a great mild herb for children but you can choose any of your favourite herbs.
• You can substitute spring onions for 1/2 onion, finely diced or 4 tablespoons chopped chives.
• You can also add 1/2 punnet chopped cherry tomatoes or preservative free Sundried Tomatoes.
• You might like to also add some cooked and diced nitrate free, organic bacon to your mixture before baking.

Recipe Tips:

• Let the wet mixture sit for 5 minutes before baking in oven. This allows the coconut flour to absorb some of the excess liquid.
• *You can purchase baby kale from the fruit and vegetable section of your supermarket where the lettuce is found. Alternatively you can use standard kale but we you will need to wilt it by pan frying for 3-4 minutes first (as kale can be quite tough). You could also use wilted silverbeet or spinach. 

I added in a large slice of anari cheese to the mixture to make it more filling and higher in protein. 

: PREP TIME: 15 MINS   COOK TIME: 20 MINS   TOTAL TIME: 40 MINS
Servings: 12 muffins

Ingredients  

• 2 1/4 cups whole wheat flour  (for gluten free versions you can use zea flour) 
• 1 teaspoon aluminum free baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon kosher salt
• 3/4 cup creamy peanut butter
• 1/3  cup brown sugar - light or dark
• 1/4 cup coconut oil - melted and cooled
• 2 teaspoons pure vanilla extract
• 2 large eggs
• 3/4 cup low fat buttermilk or yogurt- plus 2 tablespoons
• 2/3 cup semi-sweet chocolate chips - or chopped dark chocolate (instead of chocolate you can add raisins, cranberries or dried blueberries) 

Instructions 

• Preheat the oven to 190 degrees C. Lightly grease a 12-cup standard muffin tin or line with paper liners. If using liners, lightly greasing them as well. Set aside.

• In a medium bowl, whisk together the whole wheat pastry flour, baking powder, baking soda, and salt. In a large mixing bowl, beat together the peanut butter, brown sugar, and coconut oil until well combined. Beat in the eggs 1 at a time, fully incorporating and scraping down the bowl between each. Beat in the vanilla.

• With the mixer on low speed, gently add 1/3 of the flour mixture. Once it has disappeared, add 1/2 of the buttermilk (pour it slowly so that it doesn't splatter), the next 1/3 of the flour, the remaining buttermilk, then the remaining flour. Fully incorporate between each addition and mix the batter just until everything is combined—do not over beat. Stir in the chocolate chips.

• Scoop the batter into the prepared muffin pan. Bake until the tops are golden brown and a toothpick inserted in the center comes out clean, 18 to 22 minutes. Remove from the oven and let cool in the pan for 5 minutes, then gently turn the muffins out onto a cooling rack to cool completely.

​
Notes: Leftover muffins can be stored in an airtight container at room temperature for 3 days or individually wrapped and frozen for 1 month.

Salmon is a good source of omega-3 fatty acids and walnuts are rich in antioxidants and omega-3's. Combined together, Crusted Salmon with Walnut and Rosemary is a dish that is rich in nutrients and easy to prepare. Serve with a large green salad topped with pomegranates, cranberries or goji berries for a super food rich meal. 

INGREDIENTS

• Extra-virgin Olive Oil(1 tsp)
• Panko Breadcrumbs (3 tbsp)
• Dijon Mustard (2 tsp)
• 1 minced clove of Garlic
• Lemon Juice (1 tsp)
• Honey (1/2 tsp)
• Lemon Zest (1/4 tsp)
• Chopped Fresh Rosemary (1 tsp)
• Crushed Red Pepper (1/4 tsp)
• Finely chopped Walnut (3 tbsp)
• Kosher Salt (1/2 tsp)
• 500g Skinless Wild-Caught Salmon 
• Chopped fresh Parsley
• Lemon

METHOD

1. Preheat the oven to 220 degrees C. 
   
2. Place parchment paper on a baking sheet.
   
3. Take a bowl and mix the  breadcrumbs, walnut, and oil in it.
   
4. Take another bowl and mix rosemary, honey, kosher salt, garlic, red pepper, Dijon mustard, lemon juice, and lemon zest in it.
   
5. Take the baking sheet and place the salmon in it. Evenly spread the mix from Step 4 and then sprinkle the mix from Step 3. Press to make the mix adhere to the salmon. Later spray a little amount of cooking oil on it.
   
6. Take into consideration the thickness of the fish, bake for at least 8-12 minutes until a fork can smoothly slice the fish.
   
7. Cut the lemon into wedges.
   
8. Serve after garnishing the prepared dish with lemon wedges and parsley.