Optimal Brain Function Bliss Balls

We are more likely to make poor quality food choices around 3pm! Snack time. The next most common time to make poor food choices is after dinner.

So instead of snacks potentially taking away from you having a healthy body and a healthy mindset, it's worth having snack prepared!

This chewy, nutty snack is an excellent source of the monounsaturated fats and omega-3 fatty acids that have the anti-inflammatory properties so necessary for a healthy heart and optimal brain function. A fantastic source of vitamin E and zinc, beneficial for skin and the immune system.

Ingredients 

  • 2 cups raw walnuts, halves and pieces
  • 1 cup sunflower seeds
  • 1 cup desiccated coconut
  • 2/3 cup cocoa or cacao powder
  • 8 Medjool dates, pitted and coarsely chopped
  • 2 tablespoons water
  • pinch of salt

Method

Combine all ingredients in a food processor and process until the mixture forms a dough. Add a little extra water if needed to ensure it is well combined. Roll mixture into balls and store in fridge or...

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Mexican Dinner Bowls

food prep recipes Apr 27, 2020

This is one of my favourite dinner meals! It’s so quick and easy to bulk up your other halfs dinner. Example, I use a double serve microwave rice. I eat 100g and give he gets 150g or you can make extra for your lunch the next day or have 2 x smaller extra meals as food prep.

Ingredients
300g tofu (you can use chicken) diced into 1 cm squares
1 red onion diced (1/4 for the guacamole)
1 red capcicum diced 1 cm squares
handful cherry tomatoes sliced into quarters
1/2 mexican spice mix sachet (I look for a brand that has less than 10g of sugar per 100g on the back)
2 Tbsp olive oil

Guacamole
2 avocado
1/4 red onion diced from above
1 tbsp lime juice
handful of coriander chopped
salt & pepper to taste

To serve
Brown Rice (I usually use microwaved if finishing work late)
Baby spinach or Salad Mix

Method

  1. In a large frying pan heat olive oil then add diced onions and cook for 1-2 minutes. Add tofu and cook until slightly golden, then add capsicum.
  2. Sprinkle Mexican spice mix all over the mixture...
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Christmas Gingerbread Cookies GF DF & SF

food prep recipes Apr 27, 2020

Christmas is here! To me it’s a time to say thank you to all the people who make your day a little brighter. It really is one of the only traditions left in our culture so I like to keep the magic alive a little bit and get into the spirit of Christmas. I usually bake some “healthy” cookies for my staff members and clients to take into work. If it brings smiles, it’s worth taking the time. Obviously working within the health and fitness industry I encourage healthier alternatives to sugar, gluten and butter so I have recreated the recipe to support our goals yet still have fun (this is exclusive to the buttons but no one is judging here).

Enjoy!

Much love, Emma xx

Ingredients

  • ½ cup gluten free oat flour 
  • 2/3 cup rice flour
  • cup buckwheat flour
  • 2 tablespoons cornmeal
  • 2 teaspoons ground cinnamon
  • 2 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1 ½ teaspoons baking powder
  • ½ teaspoon baking soda
  • ¼...
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Just Like Grandma’s Chicken Soup

food prep recipes Apr 27, 2020

This chicken soup if perfect for when you or your loved ones are feeling under the weather. All those bits of carrot, celery, and onion found in this chicken soup are a great source of vitamins C and K, as well as other antioxidants and minerals.

“Not only does this help build a healthy immune system to fight off viruses, it also helps your body recover from illness more quickly,”

Cooking is love made visible

Ingredients

  • 1 whole raw chicken (use free range or organic)
  • 1 large onion – chopped
  • 5 carrots – thinly slices
  • 3 celery stalks – thinly sliced
  • 4 garlic cloves – minced
  • 2 tsp basil
  • 2 tsp thyme
  • 2 tsp parsley (could skip this but not the others)
  • 2 tsp salt
  • 1 tsp ground black pepper
  • 1 liter of chicken broth, low salt
  • 4 cups of water

Instructions

  • Add whole raw chicken to crock pot (in the morning).
  • All all the other ingredients to the pot.
  • Cover and cook on high for 6 – 8 hours.
  • Carefully remove the whole chicken, trying...
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Baked Sweet Potato Frittata

food prep recipes Apr 27, 2020

Ingredients

  • 2 Tbsp Olive Oil
  • 1 onion – chopped
  • 2 medium size sweet potatoes, peeled and sliced into 0.5cm slices
  • 12 eggs – beaten lightly. I always choose free-range

Topping Ingredients

  • 100g crumbled feta cheese
  • 2 Tbsp harissa paste
  • 1 Tbsp sunflower seeds
  • optional – coriander leaves – chopped

Instructions

  • Preheat oven to 200 degrees
  • On baking paper lay the sweet potatoe out flat and bake for 30 minutes or until tender
  • Change your oven to grill on high
  • In a ovenproof frying pan heat oil and add onion until transparent
  • Add egg, using a baking spatula turn the egg mixture over preventing it from sticking to the pan and cooking the eggs evenly
  • Once eggs are half cooked add the sweet potato evenly around the pan, I let these sink in so they are half sticking out
  • Once partially set place under grill and cook for 5 minutes or until golden
  • Let stand for 5 minutes
  • Serve frittata topped with harissa paste, i use the back of a spoon to evenly spread. Sprinkle feta,...
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Lemon Bliss Balls

food prep recipes Apr 24, 2020

Instead of snacks potentially taking away from you having a healthy body and a healthy mindset, let’s get prepared! When that 3pm sugar craving hits, it important to have something nourishing to go to that you will also enjoy. 

Makes approx 20 balls 

Ingredients

• 200g raw cashew nuts
• 6 dried figs, finely chopped
• zest of 2 lemon
• 6 tablespoons lemon juice
• 2 tablespoon honey
• 2 tablespoon coconut oil
• 2 cup desiccated coconut + extra to coat
• pinch of salt

Method

1. Combine all ingredients in a food
processor. Process until well combined
and sticky.
2. Use a Tbsp to scoop mixture and roll into balls, coat in desiccated coconut (use a small bowl for this)
3. Refrigerate or leave in the freezer in a airtight container 

Lemon and honey is known to help boost the immune system. This snack has immune-boosting properties such as vitamin C, potassium, and vitamin K. Both honey and coconut oil have antibacterial...

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Raw Vegan Snickers Slice

This actually taste like a snickers bar and hard to believe it is vegan and filled with nourishing ingredients. I have no met a person who doesn’t think it’s delicious. I find it a extremely satiating treat and fun to make on a free afternoon. #madewithlove

Let me know how yours turns out!

Ingredients

BASE
1/2 cup almonds
1/2 cup raw peanuts
1/2 cup cacao or cocoa powder
2 Tbsp coconut oil
10 dates

FILLING
1/2 cup peanut butter (Fix and Fogg is my favourite)
1/3 cup tahini
1/3 coconut oil, melted
1/3 cup maple syrup – can use sugar free if want to reduce sugar intake
1/2 tsp salt

CHOCOLATE TOPPING
1/2 cup coconut oil, melted
1/4 cup cocoa powder
1/2 cup maple syrup
handful of smashed peanuts to decorate

Directions

  1. Line slice tray with baking paper, make sure there is enough coming out of the edges
  2. Add all Base ingredients into a food processor or blender if you do not have one (just make sure you soak dates in boiling water before if using blender)
  3. Press ingredients into pan...
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Steamed Broccoli

food prep recipes Apr 06, 2020

Method 

  1. Cut broccoli into 2-inch florets.
  2. Place in a bamboo steamer, layer another on top and place over a pan of boiling water
  3. Cover steamers with the bamboo lid until the broccoli is crisp-tender, 4 to 5 minutes.

That’s it! I don’t like to overcook mine as I usually use it for food prep, I am going to be heating it up again in the microwave later. This just avoids it going mushy later.

To Taste

  • Season with salt and pepper
  • A squeeze of lemon juice
  • Olive Oil 

To Make a Meal

Add 110g of any lean protein with a serving of carbohydrates (sweet potato being my favourite) and a serving of good fats for a complete meal!

Sometimes for breakfast I will chop steamed broccoli up into small pieces and make it into a omelette with 3 x eggs, spinach.

Where do I get one of these steamers?

I got mine from Kmart for $10. I have seen them in supermarkets, Asian grocers, knickknack shops and homeware stores. If all else fails you can...

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Healthy Pizza

recipes Apr 06, 2020

In my late teens I didn’t know how to cook. I thought a oat bran muffin was a good breakfast choice, natural confectionary lollies where healthy and skinny hot chocolates where “A OK”. Just so you know I was very wrong.

Nevertheless I have come a VERY long way since then. I was determined to feel fit and healthy. I started a fitness routine and would come home and have these “Healthy Pizzas” for dinner. To me it was a great start and my flat mate also loved them, it was fun night eating “healthy” pizza and watching movies. Sometimes it really is the small things that can make the biggest difference. 

They are a guilt-free recipe I still use today. 

Ingredients

Wholemeal Lebanese Bread (base). I now use gluten-free wraps or keto pizza bases. 
Tomato Paste
Spinach
Cherry Tomatoes – chopped
Red Capsicum – sliced thinly
Avocado – sliced
Tuna Can
Low Fat Cheese
Chilli Flakes and...

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Vegan Moussaka

 

Traditionally this Greek dish is made with meat, this my vegetarian/vegan version!
I make this as food prep with a bit of rice or extra greens. My boyfriend loves it too! 

It's nice to have those easy, nutritious, cost effective recipes available that help you consume a wider variety of vegetables and add a few more plant based meals into your diet. 

Ingredients:
3 x eggplants, thinly sliced
spray oil
3 tsp olive oil
1.5 brown onions, finely diced
3 garlic cloves, crushed
3 medium carrots, coarsely grated
3 tsp dried oregano
660g canned crushed tomatoes
1.5 cup salt-reduced vegetable stock
3 x cans brown lentils, drained and rinsed
2 medium potatoes
60g vegan cheese, grated

Method:

  1. Preheat Oven 180 degrees and line 2 x baking trays with baking paper
  2. Lay the eggplant on the lined baking tray in a single layer and spray lightly with oil spray. Bake for 20 mins
  3. Meanwhile, heat the oil in a large saucepan over medium heat.
    Add the onion, garlic, carrot and cook for 5...
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