Curried Mango Rice Salad

Ingredients:

1 cup Brown rice

1/3 cup extra-virgin olive oil

1 brown onion, finely chopped

1 1/2 tablespoons mild curry powder

2 mangoes, sliced

2 Lebanese cucumbers, quartered lengthways, thickly sliced

1/2 cup sultanas

1 cup fresh coriander leaves

2 tablespoons lemon juice

1/2 teaspoon maple syrup

Toasted natural sliced almonds (optional)

 

Method:

  1. Cook rice in a saucepan of boiling, salted water for 12 minutes or until tender. Drain well. Rinse under cold water. Drain. Cool.
  2. Meanwhile, heat 1 tablespoon oil in a frying pan over medium heat. Add onion. Cook for 3 to 4 minutes or until tender. Stir in curry powder. Cook for 1 minute or until fragrant. Remove from heat. Transfer to a small bowl. Stand for 5 minutes to cool.
  3. Place rice, mango, cucumber, sultanas and coriander in a large bowl. Add lemon juice, maple syrup and remaining oil to onion mixture. Season with salt and pepper. Stir to combine. Add to rice mixture. Gently toss until well combined. Sprinkle with almonds. Serve.

Roasted Beetroot, Spinach & Goats Cheese Salad

Serves: 4

Ingredients:

1 Bunch Beetroot (washed and dried)

1/4 Cup Olive Oil

2 Tbsp red wine vinegar

1 Tsp Maple Syrup

1 Cup baby spinach leaves

75 gram Goats Cheese (crumbled roughly)

2 Tbsp walnuts (toasted & crumbled)

Directions:

  1. Heat oven to 180°C. Trim the beetroot, leaving 1cm of the stem attached. Wrap beetroot in foil and place on a baking tray. Bake for 35 minutes or until tender. Remove and set aside to cool slightly. Peel skin. Cut into wedges and set aside.
  2. To make the dressing combine olive oil, vinegar and maple syrup. Season with salt and cracked black pepper. Whisk well until combined.
  3. Place beetroot in a large bowl. Add the baby spinach, drizzle with dressing and gently toss to combine.
  4. Transfer to a serving bowl. Serve sprinkled with goat’s cheese and walnuts.

 

Lemon Turmeric Power Ball Recipe

For this Recipe you will need:

1 cup Rolled Oats

1/2 cup Almonds

4 tablespoons Lemon Juice

1 Tablespoon Chia Seeds

1 Teaspoon Lemon Zest

1 Teaspoon Rice Malt Syrup

1 Teaspoon Turmeric Powder

12 Dates Soaked

Desiccated coconut for coating the power balls (optional)

Directions:

  1. Combine all the ingredients in a food processor & combine well
  2. Roll out a tablespoon amount of mixture into a ball & coat with desiccated coconut.
  3. Store in an airtight container and leave in the fridge.

These power balls are best served after being left in the fridge to chill for 1 hour.

Chia Pudding

Chia-Pudding_PS_2Serves 4.

Cooking Time: 3 hours refrigeration

Ingredients:

1 cup of almond or coconut milk

2 tablespoons chia seeds

1 teaspoon vanilla extract or paste

Pinch of cinnamon powder

1 teaspoon of maple syrup

1 teaspoon shredded coconut

Optional:

1 teaspoon raw cacao powder (for chocolate pots)

1/3 cup berries or chopped banana

 

Method:

  1. Mix all ingredients together and store in the fridge for 2-3 hours or overnight
  2. Top with fresh fruit or berries, nuts & seeds, Greek yoghurt, shredded coconut , or cacao nibs for a bit of crunch.

 

The Chia pudding recipe is from Rebekah Raymond who was a guest speaker at our “Gut Health” talk held on Wednesday 14th of June. It is a healthy, easy to assemble, convenient breakfast recipe! If you would like more recipes please refer to Rebekah’s website by clicking here!

 

Healthy Banana Bread!

healthy-banana-bread-recipe

Ingredients:

  • 2 medium bananas (make sure it is very ripe and mashed up)
  • 2 1/2 tbsp (50g) honey
  • 3 1/2 tbsp (50g) butter or coconut oil, melted
  • 4 eggs (~200g)
  • 1/2 cup (55g) coconut flour
  • 1/2 cup (50g) almond meal
  • 3/4 tsp baking soda

Directions:

1. Preheat your oven to 170C/340F.

2. Grease and line a small loaf tin (21cm x 7.5cm deep loaf tin) and set aside.

In a medium mixing bowl, mash your bananas and add in your honey, melted butter/coconut oil and eggs.

3. Mix in your coconut flour, baking soda and almond meal and allow to sit for two minutes. The mix will look really runny at first, but the coconut flour will soon absorb the liquid and form a thicker batter. It’s more of a pancake batter consistency than a thick cake batter, however, if your mix is extremely liquidy, add in coconut flour one teaspoon at a time.

4. Pour your banana bread mixture into your prepared loaf tin and bake for 40 minutes to an hour (keep an eye on it – cooking times will depend on your pan size) or until your loaf is cooked through and a skewer inserted into the middle removes clean – If your banana bread is browning too quickly but isn’t cooked in the middle, cover it with foil.

5. Allow to cool completely before slicing.

We find this banana bread keeps best in a sealed container in the refrigerator and it will keep for up to a week. You can also freeze the slices by wrapping the slices individually and storing them in a sealed zip lock bag in the freezer.

Naughty but Nice Rumballs

Ingredients:

250g Plain Biscuits

395g Condensed milk

1/4 cup Cocoa (sift out the cocoa to get rid of the lumps)

2 cup – dessicated Coconut (one cup is used for coating)

2-3 Tblespns Rum (Bunderberg rum works well)

 

Method

Using a food processor combine all ingredients.

Wet hands and roll mixture into small balls then coat in coconut.

Refrigerate or freeze prior to serving.

Enjoy!

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