SWEET POTATO BEAUTY SOUP

PREP 5MINS                           I                 COOK 25 MIN.             

INGREDIENTS

  • 1 Tbsp. olive oil
  • 1 onion, roughly diced
  • 4 medium sweet potatoes, peeled, diced
  • 3-inch piece fresh ginger, peeled, minced
  • 2-3 cloves of garlic, peeled, minced
  • 2-3 Tbsp. red curry paste
  • 1 can coconut milk
  • 1-2 tsp salt
  • 1 tsp. turmeric
  • 4 cups bone broth
  • 2 Tbsp. lime juice
  • 1 ½ tsp coconut sugar

To serve:

  • Coriander
  • Chilli
  • Coconut flakes

DIRECTIONS

  1. Heat oil in a large stock pot. Add onion, curry paste, turmeric, garlic and ginger. Sauté until onion softens (1-2min)
  2. Add diced potato and bone broth. Allow to simmer for 15-20 minutes, until potato softens.
  3. Add coconut milk, lime, sugar and cook for a further 2-3 minutes.
  4. Puree until smooth.
  5. Serve with coriander, chilli and coconut flakes (optional)

NUTRIENT RICH CHOCOLATE GRANOLA

PREP 5MINS                           I                 COOK 10-15 MIN.            

INGREDIENTS

  • 1 cup raw mixed nuts (cashews, almonds, macadamias, pepitas, walnuts)
  • ¼ cup rice flakes
  • ¼ cup coconut flakes
  • ¼ cup coconut oil
  • ¼ cup rice malt syrup
  • 2 Tbsp. cacao powder
  • 1 tsp. turmeric
  • 1 tsp. cinnamon
  • ¼ tsp. salt

Optional

  • 2 Tbsp. chia seeds
  • 2 Tbsp. goji berries
  • 2 Tbsp. cacao nibs

 

DIRECTIONS

  1. Preheat oven to 180 degrees
  2. Combine nuts, rice flakes, coconut flakes, cacao powder, spices in a large mixing bowl. Stir until combined.
  3. Add the rice malt syrup, coconut oil and mix until evenly coated.
  4. Line a large baking tray with baking paper and spread the mixture evenly on the tray.
  5. Bake for 10 minutes, check to see if the mixture has started to slightly brown. If required, bake for a further 5 minutes.
  6. Allow to rest for 20-30 minutes.
  7. Store in airtight container for 1-2 weeks.

GF PROTEIN OATS

PREP 2MINS                           I                 COOK 5 MIN.              I         SERVES 1

INGREDIENTS

  • ½ cup rice flakes
  • 1 Tbsp. quinoa flakes
  • 2 Tbsp. desiccated coconut
  • 1 Tbsp. flaxseeds
  • 1 Tbsp. chia seeds
  • ½ cup almond milk

Add:

  • 1 scoop protein

Toppings (optional)

  • Fruit: berries, banana, figs
  • Natural PB
  • Nuts
  • Low sugar granola

DIRECTIONS

  1. Place all dry ingredients into a bowl. Add milk until desired consistency.
  2. Heat in microwave for 1.5 minute.
  3. Serve with desired toppings.

NOTE: I like to make a large batch of the dry ingredients at once, then breakfast only takes 2 minutes 🙂

MY FAV CHIA PUDDING

PREP 5 MINS                          I                 COOK 2hr – overnight

INGREDIENTS

  • ¼ cup chia seeds
  • ½ cup almond milk
  • 1 Tbsp. plain Greek yoghurt
  • 1 Tbsp. desiccated coconut
  • 1 Tbsp. flaxseeds

DIRECTIONS

1. Place all ingredients into a jar or container. Briskly stir the mixture to evenly spread the chia seeds.

2. Place in fridge for 2hrs or overnight.

3. Serve with berries, low sugar granola, peanut butter.

FUN-TIONAL MUSHROOMS

The use of functional mushrooms has drawn a lot of attention recently and for good reason. Functional mushrooms are specific mushrooms that are used for their medicinal benefits.

These mushrooms (listed below) have been studied and used in Traditional Chinese and Ayurvedic Medicine for thousands of years.

There is deep scientific research that indicates the healing properties of mushrooms including immune system support and prevention of cancer. Several mushrooms are considered adaptogens, meaning they help us cope with stress.

Fun fact: the mushrooms are also low in calories, high in protein and are great sources of B vitamins, minerals and fibre.

Benefits:

Functional mushrooms contain antioxidants, amino acids, proteins, digestive enzymes, prebiotics and beta-glucans (an enzyme that helps balance blood sugar, cholesterol, boost immune system).

A few benefits include:

  • Increased Energy
  • Anti-ageing
  • Cognitive function
  • Immune support
  • Reduce blood sugar levels
  • Gut health
  • Boosting nutrient absorption
  • Aid digestion
  • Reduce inflammation

Some mushrooms such as Reishi have over 150 proven health benefits.

Types:

  • Reishi:
    • Used in TCM for over 2000 years.
    • An adaptogen – great for stress and improved sleep. Great to have at night (add to hot chocolate).
    • Digestive issues- Great for leaky gut (intestinal permeability), helps modulate inflammation in the colon.
  • Cordyceps:
    • Used to support stamina and endurance.
    • Beneficial effects on the adrenal glands, helps to adapt to physical and environmental stressors.
    • Fights flu symptoms, protects liver, improve kidney function.
  • Lions mane:
    • Brain booster! Used for focus, creativity, productivity.
  • Chaga:
    • Antioxidant properties and beta-glucans, used for immune system.
  • Turkey tail:
    • Prebiotics and antioxidant properties, therefore fantastic for supporting the gut.
    • Powerful effects on the immune system.
  • Enokitake:
    • Excellent source of niacin  Lowers LDL cholesterol, brain booster, improves skin function
  • Maitake:
    • Antioxidant, beta-glucan, great for fasting
  • Shiitake:
    • Vitamin D, B and many minerals.
    • Great for skin.
    • Improved bone formation.
    • Anti-inflammatory, digestive, immune function, overall immunity.
    • Antibacterial, antifungal, antiviral.

Incorporating into our diet

There are various forms that these mushrooms can be obtained. I like to use the powders as I like to add them into my food and drinks.

By understanding some of the actions of the mushrooms, you can incorporate these in your daily routine to receive optimal benefits. For example, including Lions mane in the morning will boost brain function and energy, and adding Reishi at night can help relax and improve sleep.

Other options: coffee, any hot beverage, smoothies, bone broth, gravy.  I’m sure there are endless ways to add these treat into your meals.

Recommended companies that offer functional mushrooms:

Further reading:

This is an interesting review highlights the findings on pharmaceutical potential of mushrooms and anti-cancer compounds.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339609/

MINI FRITTATAS

PREP 5 MINS               I               COOK 25 MIN.              I                        MAKES 6

INGREDIENTS

  • 6 eggs
  • Large handful baby spinach
  • 100g shaved ham
  • 1 Tbsp. almond milk
  • ½ tomato
  • 1 tsp olive oil
  • ¼ cup shredded cheese
  • Salt & pepper to taste

DIRECTIONS

  1. Preheat oven to 180 degrees. Spray 6-cup muffin with non-stick spray. Set aside
  2. In a large bowl, whisk the eggs, milk, cheese, salt and pepper.
  3. Thinly dice/slice baby spinach, ham, tomato.
  4. Pour mixture evenly in the muffin cups. Add the diced ham, spinach and tomato.
  5. Bake in the oven for 20-25minutes until golden brown.

BANANA PB SMOOTHIE

PREP 5MINS                           I                 COOK 2 MIN.            

INGREDIENTS

  • 1 frozen banana
  • 1 cup almond milk
  • 1 large Tbsp natural PB
  • 1 Tbsp. chia seeds
  • 1 tsp maca powder

DIRECTIONS

  1. Place all ingredients in a blender and enjoy 🙂