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Can be eaten for Breakfast, Dessert or Snack.
Prep Time 10 minutes Total Time 30 minutes Servings 12 muffins Calories 100 kcal Ingredients 3 cups ground oats 1 cup granulated sweetener of choice 4 tsp baking powder 1/4 tsp sea salt 1 tbsp cinnamon 1/2 cup unsweetened applesauce 1 1/2 cups milk of choice 1 1/2 cups blueberries Instructions 1. Preheat the oven to 400 degrees Fahrenheit. Grease and line a 12 count muffin tin with muffin liners and set aside. 2. In a large mixing bowl, add all the dry ingredients and mix well. Add the wet ingredients, except for the blueberries, and mix until well combined. Fold in the blueberries. 3. Evenly distribute the muffin mixture amongst the 12 muffin liners and bake in the oven for 25-30 minutes, or until a skewer comes out clean. 4. Once cooked, remove from the oven and allow to cool in the muffin tin for 5 minutes, before transferring to a wire rack to cool completely. Recipe Notes * You can sub out 2 tablespoons of the applesauce for a neutral oil of choice (olive oil or coconut oil). Can keep in a co ntainer for 2 days at room temperature, however it is best to be kept refrigerated (for up to 5 days). They are freezer friendly too. Recipe Compliments: The Big Man's World
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They may look quite sophisticated but I can assure you they are very easy to make, full of goodness and am sure the whole family will enjoy !
MAKES: 18 truffles EQUIPMENT: small food processor, rubber spatula, small mixing bowl INGREDIENTS: Truffles ½ cup nuts ½ cup dates, pitted & roughly chopped ¼ cup shredded coconut, unsweetened Vanilla powder, cinnamon and sea salt, to taste Orange zest, to taste (optional) Water, as needed for binding Pistachio nuts, finely chopped (garnish) Dark Chocolate Sauce 2 tablespoons coconut oil 2 tablespoons cacao powder, unsweetened 1 ½ tablespoon maple syrup (or date syrup, coconut nectar…) ½ tablespoon water (or more if the sauce is too thick) Pinch of Himalayan crystal salt or sea salt DIRECTIONS: Truffles
Dark Chocolate Sauce
TIPS & TRICKS:
Recipe Compliments: http://www.julieslifestyle.com Ingredients
2 Cups Wholewheat flour or gluten free flour for baking 1 1/2 tsp baking soda 1/2 tsp salt 1 tsp turmeric 1 tsp ground ginger 1 lemon, zest and juiced 3/4 Cup coconut sugar or 1/4 cup maple syrup or honey 1 Cup non dairy milk 1/3 Cup olive oil 1 tbsp vanilla 1 tbsp cider vinegar 1 1/2 cups chopped mango or peaches or nectarines Preheat oven to 205 C. Mix all dry ingredients. Then mix wet ingredients, lemon, sugar, milk, oil, vanilla and apple cider vinegar. Fold in to wet. Do not over mix. Add in chopped fruit. Bake for 25 minutes. This salad is wonderful to add to the table during holidays and special occasions but also during the summer months. Carrots are loaded with beta-carotene which helps to protect you from the damaging effects of the sun's rays. They also contain vitamin C and a wealth of other nutrients. When buying these delicious root vegetables, choose carrots with the deepest, darkest orange color as they contain the highest levels of beta-carotene.
1 apple, cored and grated 2 carrots grated 1/2 cup currants 1/2 cup fresh orange juice 2 T lemon juice 1 T lemon zest 1 1/2 t grated fresh ginger 1/4 cup walnuts, soaked 6-8 hours, chopped 1 T shredded coconut Combine apple, carrots, currants, orange juice, lemon zest, and ginger. Stir in the walnuts and coconut just before serving. Here's one of my favourite breakfasts, grain free, low in carbs and full of healthy fats.
Ingredients: 1/4 cup pumpkin seeds 1 tbsp chia seeds 1/4 cup walnuts (or any other nuts) 1/4 cup shredded coconut (unsweetened) 1/2 cup ground flaxseeds 1 tsp cinnamon pinch Himalayan Pink Salt Mix all of the above ingredients and store in a jar in the fridge. When preparing your breakfast, measure out about 1/2 cup breakfast mixture. Place in a bowl. Add 1/2 cup milk of your choice and top up with 1/2 cup berries (or any other low sugar fruit), sprinkle with cinnamon. This salad is best eaten the night before a race and best paired up with some sort of carbohydrate, like brown pasta, quinoa, sweet potato or brown rice. Arugula and beetroot are nitrate-rich vegetables which help boost performance.
1 cup of boiled beetroot 1 cup of arugula, chopped 2 tbsp. crushed peanuts (also known to boost performance) 1 tbsp. cheese (feta, parmesan, other goat's cheese) Drizzle with some olive oil and balsamic vinegar and sprinkle with some sea salt. A very simple and easy spread recipe with moringa, which you’ll have done in less than 5 minutes.
1 medium ripe avocado 4 ripe cherry tomatoes 1 tbsp. fresh cilantro, finely chopped, to taste 1 tbsp finely chopped spring onion or chives Juice of 1/2 lime or lemon 1/2 - 1 tsp dry moringa leaf powder Pink Hamalayan salt and black pepper to taste Directions: Mash up the avocado with a fork, and mix all the ingredients. Done! Note: Don’t keep it in the refrigerator for more than a day or two as the avocado goes brown. To delay this squeeze extra lemon juice on the top, before you store it in the fridge. This is one of our family favourites. Loved by kids and adults, and so easy to make.
Ingredients: 500g Sweet potato 70g Spinach 75g Shallots 60ml Milk (or alternative milk such as coconut or almond) 6 eggs (preferably organic / free range) 100g feta cheese crumbled 1 tsp onion powder 1/2 tsp paprika 1 tbsp. olive oil Method:
Sometimes you just get bored of eating oats and want to eat them with another texture. I discovered this simple recipe, which takes absolutely no time to prepare especially if you have a food processor.
Ingredients 300g Oats 500g Yogurt (I use goat's / sheep's yogurt) 2 tsp bicarbonate soda Herbs and spices of choice i.e. cinnamon, cloves, mastiha, mahalepi, rosemary, thyme etc. Method: Pulse oats in food processor until fine, about 1 minute. Add the yogurt, bicarbonate soda and spices or herbs. Mix again in food processor until well mixed and a runny dough has formed. Oil a small bread loaf about 18 cm long, and at least 10 cm high. Pour mixture in loaf tin. Bake in oven at 150C, for about 40 minutes. Keep checking it to see if it is cooked by poking it with a toothpick and seeing if it comes out clean. Ingredients:
1 cup yogurt 1 small ripe avocado, peeled, pitted and mashed 1/2 tsp freshly grated lemon peel 1-2 tbsp. honey 2 lemons juiced 3 large apples, peeled cored and cubed 1 large orange 1 stalk celery, chopped 1/4 cup raisins 1/2 cup toasted cashew nuts Directions: 1. Soak the apple chunks in the juice of one of the lemons. 2. To prepare the dressing, combine first five ingredients in the jar of a blender. 3. Puree until very smooth. Toss together all the ingredients with the dressing. 4. Taste to adjust lemon-honey balance (you may need to add more honey or additional juice or lemon peel). |
Healthy Recipes
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March 2019
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