This is the perfect fuel for my sports athletes. Good source of energy, without any added refined sugar.
WHAT YOU NEED: 1.5 cups of oats 1/2 cup dates 1 cup prunes 3TBS sunflower seeds 3TBS pepitas 2TBS golden flax seed (or regular linseed) 1TBS coconut oil *** 1/4 cup peanut butter *** 1/2 cup roughly chopped almonds LISA'S TIP: To make these 'nut free' for school lunchboxes, swap the peanut butter for another generous tablespoon of coconut oil and swap the almonds for an extra tablespoon of EACH seed. WHAT YOU DO: 1. In a food processor or high powered blender, blitz the prunes, dates and coconut oil. This is what makes the bars stick together. It can help to gently heat the prunes, coconut and dates on the stovetop first to soften them. 2. Stir through the peanut butter. You now have a 'sticky' paste to bind it all together. 3. Put oats, seeds and almonds* in a bowl. Tip your cooled 'sticky paste' into the bowl and get your hands in to mix it up! 4. Line a baking tray and spray with a little oil so the bars don't stick. Press the mix into the tray (use your hands) and pop into the fridge to set. I would love to see your attempts. Hashtag #FEEDinc on Instagram so I can see! ENJOY.
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WHAT YOU NEED:
3 cups natural oats 2 large ripe bananas mashed 1 cup pitted dates chopped finely 1/3 cup of applesauce 1 tbsp cinnamon 1/3 cup of honey 1tbsp vanilla essence WHAT YOU DO: 1. Pre heat oven to 150 degrees 2. Mix all ingredients in a large bowl. 3. Spoon cookies onto lined baking tray into 12 cookie sized piles 4. Cook for about 30 mins or until golden brown 5. Remove cookies from oven and let cool until firm. CREDIT IMAGE: #bakedbree - our current image is not loading. WHAT YOU NEED:
4 eggs 4 ripe peeled bananas 4 ripe pears - remove seeds 1/4 cup almond meal 3/4 cup coconut flour 1 cup buckwheat 1/4 cup rice flour 1 heaped tsp baking powder 1 generous handful of dried cranberries & seeds WHAT YOU DO: 1. Preheat oven to 180C. 2. Thoroughly mash (or blend) the fruit and crack 4 eggs into the fruit mix. Stir the wet mixture through the dry ingredients. EASY* *TIP: If it looks a bit dry add an extra mashed pear or a few tablespoons of yoghurt 3. Pop into a lined loaf tin and sprayed lightly with some oil 4. Bake for 20min at 180C and then 35min at 160C Serve with a dollop of yoghurt. It's delicious! This recipe is SIMPLE - Layer in vege and crack some eggs through and repeat until you run out!
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PS. It doesn't really matter which order the vegetables go in - but I do recommend putting a top and bottom layer of potato. It was delicious hot, and also makes fine leftovers! Lisa xx This easy one pan meal is a winner for busy weekdays!
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Jenelle Croatto APD Fritters are an excellent light snack or combined with a protein source can form the basis of a great main meal. Packed with vegetables these fritters are also gluten free making them great for anyone with coeliac disease. Topping with diced tomato and avocado add a slight Mexican feel to these delicious, quick and easy beauties.
WHAT YOU NEED: 1 cup gluten free self raising flour or almond meal 2 eggs lightly beaten 1/3 cup low fat milk 1/4 tablespoon turmeric 200g zucchini 300g tin sweet corn kernels diced avocado diced tomato bunch of parsley chopped WHAT TO DO: Combine eggs, milk and salt and pepper in bowl until smooth Sift gluten free flour and stir into eggs and milk Coarsely grate zucchini and add to mixture Add corn kernels to mixture. Spray a non stick pan with oil and place on medium heat. Spoon out mixture into individual fritters, flip fritters once golden and cooked through. Remove from pan and serve with diced avocado and tomato, sprinkle with chopped parsley. Image credit @FoodObsessed By Jenelle Croatto APD
This tasty slice makes for the perfect lunchbox filler or afternoon school snack. WHAT YOU NEED:
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Healthy fast food that is inexpensive, requires minimal cooking skill and packed with nutrition.
The humble frittata is a staple in my household and regularly makes a weekly appearance, particularly when I’m pressed for time and looking to just get food on the table. Of what to put in a frittata, well the options are endless. Quite simply, it’s a matter of seeing what vegetables you can find and ensuring you have fresh eggs on hand. A frittata can be enjoyed either warm or cold and is great when served alongside a large leafy salad and some crusty wholegrain bread. WHAT YOU NEED:
WHAT YOU DO: Peel and cube a small sweet potato and gently simmer in a few TBS of water over low heat which will take approximately 10 minutes. Alternatively you could steam the sweet potato in the microwave. Heat the oil in a non-stick frying pan, add the onion, zucchini, mushrooms and spinach and stir-fry over medium heat until the vegetables are soft and the onion is translucent. Grind a little black pepper into the beaten eggs and then pour the eggy mixture over the vegetables. Sprinkle over a little feta cheese and sweet potato cubes and place a lid over the pan. Allow to cook until the frittata is cooked half through which will take around 10 minutes on medium heat. Remove the lid and place the pan under the grill to cook the top half until the frittata is slightly golden. Slice into wedges and serve either hot or cold. Jenelle Croatto APD JENELLE CROATTO APD
WHAT YOU NEED - 1 cup uncooked buckwheat - 2 x large beetroot - ½ cup chopped almonds or other nuts of choice - 2 cups watercress - 1 TBS fresh chives or other herbs of choice chopped - Low fat goats cheese - 3 TBS extra virgin olive oil - 2 TBS fresh orange juice - 1 TBS balsamic vinegar WHAT YOU DO: 1. Preheat the oven to 180C and trim any remaining beetroot leaves. Wrap each beetroot in foil and roast for around 50 minutes or until a skewer easily pierces the flesh. Allow to cool and then peel and cut into small cubes (2 x 2 cm). 2. Meantime, gently toast the buckwheat in a pan for 2-3 minutes to create a lovely nutty aroma. Add 2 cups of water and bring to the boil. Reduce the heat and simmer until cooked and fluffy – should take around 1-15 minutes. Once cooked remove from the stove, rinse with cold water and drain well (nobody likes a soggy salad). 3. In a bowl combine the buckwheat, beetroot, watercress, chives and almonds. 4. Whisk together the olive oil, balsamic vinegar and orange juice to prepare the dressing. 5. Drizzle the dressing over the salad and crumble in some goats cheese. Gently combine all ingredients and then serve I have been interested in playing around with a patty recipe for sometime now and one Sunday afternoon when the pantry was looking rather bleak I pulled together what remaining ingredients I had to produce these crowd pleasers.
This recipe will yield around 10 patties WHAT YOU NEED: PATTIES - 1 TBS extra virgin olive oil - 1 green onion (shallot) chopped - 1 can 400g can chickpeas, drained and rinsed - 1 cup cooked quinoa (1/2 cup dry) – cooked in chicken stock - ½ cup parmesan (or tasty) cheese - ½ cup wholemeal bread crumbs (substitute with gluten free crumbs for gluten free recipe) - 1 medium carrot grated - Small tin of corn kernels - 1 TBS chopped parsley - 3 eggs, beaten - Cracked black pepper to taste LEMON TAHINI DRESSING - 2 TBS extra virgin olive oil - 2 TBS tahini paste - Juice from ½ lemon - 1 garlic clove, finely mined (optional) - Pinch of salt - Water (optional) WHAT YOU DO: PATTIES 1. Heat extra the virgin olive oil in a non-stick fry pan and sauté the chopped greens onions over medium heat to release their fresh and sweet fragrance and then remove from heat. 2. In a large mixing bowl mash the chickpeas with the back of a fork. 3. Combine all remaining ingredients, including the green onions. 4. Using hands, gently form patties to your preferred size – I used ½ cup handfuls. 5. Heat a non-stick fry pan and cook patties for about 4 minutes on each side or until lightly golden brown. 6. Serve with lemon tahini dressing. LEMON TAHINI DRESSING 1. Finely mince garlic and place in a small mixing bowl. 2. Combine all ingredients and mix well. 3. If desired, stir in a little water to help bring the dressing to your desired consistency. |
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