Berry, Almond & Coconut Granola

Thermomix IconLow CarbNo Sugar 2

I am a huge fan of eggs for breakfast and eat them about 3 times a week but when I’m in a rush or just feel like something light, fruity and different it’s always nice to know I have a jar of my favourite granola or sugar free muesli sitting in my pantry that I can quickly have. I have mine with almond milk or cashew milk.

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WHAT YOU’LL NEED:

  • 2 cups raw gluten free oats
  • 2 cups raw almonds, activated
  • 1 cup mixed raw nuts
  • 1 cup coconut flakes
  • 1/4 cup sesame seeds
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1 tablespoon chia seeds
  • 1 tablespoon raw cacao nibs
  • seeds from one vanilla pod
  • 4 tablespoons coconut oil, melted
  • 1 cup mixed fresh berries to serve (strawberries, blueberries, raspberries)

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WHAT TO DO:

1. Heat your oven to 180 degrees Celsius and line a baking tray with greaseproof paper.

2. In a Thermomix or mixer add all ingredients together.

3. Mix together on speed 7 for 3 seconds until combined.

4. Pour mixture onto the baking tray and bake for 15 minutes until golden.

5. Serve with fresh berries and almond milk.

6. Store leftovers in an airtight container or glass jar.

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Spiced Pumpkin, Ginger and Clemengold Soup

Thermomix IconWinter Comforts

This is my last entry into the Clemengold #clemenlicious recipe challenge. You can see my other entries here, here and here. I’ve had such fun doing this challenge and coming up with innovative ways to cook with this juicy fruit. This soup is a take on the classic ‘Butternut and Orange’ soup. The juice of the Clemengold and the ginger gives it that extra zing and is packed with vitamins to fight off the last of the Winter colds and flu.

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WHAT YOU’LL NEED:

  • 1 large brown onion
  • 2 cloves garlic
  • 700 gr pumpkin, cubed
  • 1 tablespoon homemade stock paste
  • 400 gr water
  • juice and zest of one Clemengold
  • 1 knob fresh ginger, grated
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground coriander
  • 1 tablespoon olive oil
  • fresh parsley
  • salt and pepper

WHAT TO DO:

  1. Chop up the onions and garlic finely and sauté in a heavy based pot in a tablespoon of olive oil for 3 minutes.
  2. Add the ginger, pumpkin and spices and zest and sauté for another 3 minutes.
  3. Add the water, stock paste and Clemengold juice and bring the pot to the boil.
  4. Reduce the heat and simmer for 25 minutes.
  5. Blend the soup until smooth and season with salt and pepper.
  6. Garnish with fresh parsley.

THERMOMIX VERSION:

1. Add the onion and garlic to the TM bowl and chop on speed 9 for 5 seconds.

2. Add in the grated ginger, spices and olive oil and sauté for 3 minutes, 100 degrees, speed 1.

3. Add in the stock paste, water, Clemengold juice and zest and cook for 20 minutes, 100 degrees speed 1.

4. Turn the dial slowly from speed 1 to speed 9 for 30 seconds until the soup is smooth.

5. Season with salt & pepper and garnish with fresh parsley.

Clemengold & Coconut Sorbet with Charred Clemengolds and Pecans

Weekend TreatsDairy Free 2Thermomix Icon

This is my 3rd entry for the #clemenlicious compeition from Clemengold. So far I’ve entered Salted  Clemengold Chocolate Bark with Hazelnuts & Preserve and Buckwheat Pancakes with Hot Clemengold Jam, Mascarpone and Cinnamon Scrolls. The cold sorbet is the perfect partner to the warm, sticky honeyed clemengolds.

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WHAT YOU’LL NEED:

For the sorbet:

  • 1 can full fat coconut cream
  • juice and zest of 3 clemengolds
  • 1 egg white

For the roasted Clemengolds:

  • 4 juicy Clemengolds
  • 1 tablespoon runny honey
  • handful of pecan nuts, roughly chopped

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WHAT TO DO:

For the sorbet:

  1. Add the coconut cream and Clemengold juice and zest to a mixer or Thermomix.
  2. Mix together for 2 minutes on speed 7 if using a Thermomix, and if using a normal mixer mix for 2 minutes on a medium to high speed.
  3. Pour the mixture into ice cube trays and freeze over night.
  4. Take the mixture out of the ice trays and place back into the mixer or Thermomix along with the egg white.
  5. Mix together for minute on speed 9 until smooth and creamy.
  6. Scoop into bowls, sprinkle with pecans and serve alongside the roasted Clemengolds.

For the Charred Clemengolds:

1. Turn on your oven to grill.

2. Cut open the Clemengolds through the centre of the segments and drizzle each half with the honey.

3. Place under the grill, cut side up for a few minutes until they start to caramelise and go slightly blackened.

4. Serve the warm clemengolds with the sorbet.

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Buckwheat Pancakes with Hot Clemengold Jam & Mascarpone

Weekend TreatsGluten Free

This is my 2nd entry for the #clemenlicious competition that Clemengold is running at the moment. The first entry was Salted Clemengold Chocolate Bark with Hazelnuts & Preserve which you can find here.These pancakes are gluten and sugar free and the whole recipe is dairy free with the exception of the mascarpone- you can use coconut cream if you want to go totally dairy free.

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WHAT YOU’LL NEED:

  • 1 cup buckwheat flour
  • 1/2 cup coconut flour
  • 500 ml almond milk
  • 2 teaspoons baking powder
  • 2 eggs, beaten
  • 2 tablespoons coconut oil, melted
  • pinch of salt
  • 2 tablespoons Clemengold jam
  • 2 tablespoons mascarpone
  • cinnamon scrolls
  • zest of one Clemengold

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WHAT TO DO:

  • Place the eggs, almond milk and 1 tablespoon of melted coconut oil in a mixing bowl and whisk together until combined.
  • Add in the flours, baking powder, zest, salt and mix together.
  • Heat a pan, add in the other tablespoon of coconut oil and pour in a spoonful of batter at a time.
  • Continue until all the batter is used up, flipping the pancakes once bubbles appear.
  • Once cooked, warm some Clemengold jam up in the pan.
  • Pour the hot jam over the pancakes and serve with mascarpone and cinnamon scrolls.

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Mushroom & Thyme Soup

Thermomix IconWinter Comforts

A little while ago I came 2nd in a #mushroomlove competition for my Chicken & Porcini Mushroom Broth entry and as a result I receive a batch of beautiful mixed shrooms (Shitake, King Oyster, Enoki, Shimeji, Porcini- you name it) delivered to me every month from the lovely people over at Nouvelle Mushrooms. I absolutely love mushrooms and their many health benefits they offer.

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WHAT YOU’LL NEED:

  • 500 gr mixed fresh Nouvelle mushrooms, roughly chopped
  • 1 brown onion
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • 1 tablespoon homemade stock paste
  • 600 gr water
  • 2 dollops full fat greek yoghurt
  • salt and pepper
  • 2 sprigs of fresh Thyme

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WHAT TO DO:

  1. Chop up the onion and garlic until fine and add to a heavy based pot along with the olive oil.
  2. Sauté for 3 minutes on a medium heat until soft and starting to brown.
  3. Add the mushrooms and thyme into the pan and saute for 3 more minutes.
  4. Add in the water, stock paste, salt and pepper and bring to the boil.
  5. Cook for 10 minutes until the mushrooms are soft.
  6. Add in the yoghurt and blend the soup until smooth.
  7. Garnish with more fresh thyme.

THERMOMIX VERSION:

  1. Add the onion and garlic to the TM bowl and chop for 5 seconds on speed 7.
  2. Add in the olive oil and thyme and saute for 3 minutes, 100 degrees, speed 1.
  3. Add in the mushrooms and saute for another 3 minutes, 100 degrees, speed 1.
  4. Add the water, stock paste, salt and pepper and cook for 10 minutes, 100 degrees, speed 1.
  5. Lastly add in the yoghurt and slowly turn the dial from speed 1 to speed 9 until the soup is smooth.
  6. Garnish with more fresh thyme.

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Friday Feature: Meg Mackenzie

Meg is next up in our 3rd issue of Friday Feature. So far we’ve had Steph Einhorn from The Wellness Web, as well as Nic Burden a professional sprint kayaker.

Meg Mackenzie is a South African trail running superstar sponsored by Salomon, GU Energy, Suunto Fitness and Oakley.

Please tell us a little more about you and what you do:

I’ve always loved running and sport, and I come from a very adventurous and outdoorsy family so the type of lifestyle I lead is not entirely different to how I grew up. I think it’s just a bit more extreme now! I started competing in trail running in 2012 and after winning a few races, I found that its all I want to do at this stage of my life! I love the places it takes me, the people I meet and the mountains I get to explore. I’m busy training for World Champs that are going to be held in Colorado in August.

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Your journey to health and why you eat the way you do?

As an athlete it is so important to be constantly in tune with your body. What you eat affects a large portion of your performance so its important for me to be conscious without over analysing ever bite that I take. I’ve found that becoming obsessive about what you eat and how it affects your performance can be dangerous. Its important to be and feel light and comfortable in your body. If you eat what a particular diet is telling you to eat instead of going with your intuition, you might not get this syncronised feeling.

I don’t like to cook, I prefer to eat raw food as far as I can. It works for me! I eat lots of raw mushrooms, marrows, pattipans and spinach. I try to include more protein if I’ve had a hard training week or a race but I don’t over analyse each meal.

What does it mean to you to be healthy? What’s your food philosophy?
I believe that everyone’s bodies are different. This might sound obvious, but you need to listen to your body and all its cravings. What works for someone else, won’t neccesarily work for you so I don’t follow any strict diet. I also try not to listen to other athletes and all the different diets they are trying. I eat according to this mentality. If I’m hungry, I have a little something to eat. I stop when I’ve had enough. If I’m not hungry, I won’t eat. I keep it simple!
What does your day on a plate look like?
I start with rolled oats, almonds, natural yogurt and a dollop of peanut butter. Its my favourite meal of the day! If I’m in a rush and I’ve had a hard training session I settle for a protein shake but I try to avoid this as I prefer to eat naturally. I eat FutureLife before a race, its quick, easy and gives me the initial kick of energy I need.
For lunch I usually have raw spinach salad with lots of raw veges, carrots, baby squash, pattipans and marrows. I eat this with cottage cheese or hummus. Its delicious AND I don’t have to worry about cooking! Simple and easy.
My dinners are often the same sort of thing. I might try to add in some tasty (cooked) butternut or aubergine. I’m not strictly vegetarian but I don’t eat meat a lot, only when my body tells me it needs some!
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Any healthy snacks that are your fave?
Bananas and almonds. Or a tasty teaspoon of peanut butter for that afternoon slump.
How do you stay healthy whilst travelling?
Its quite easy to stay healthy whilst travelling because I’m always with like-minded people. And we are all there to race or train so everyone is very conscious. The key is to plan ahead a bit. I always carry a tuppaware of mixed nuts in my bag. Instead of grabbing a sandwhich at the airport I have a handful of nuts and wait until I can rustle up something more healthy. I also carry ginger wherever I go. So instead of drinking cup after cup of coffee, I have some ginger tea which hydrates me and can keep hunger at bay. Its also good for imflammation which is part of my every day life!
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Your favourite healthy recipe
My favourite ‘recipe’ is my breakfast.
Oats, seeds, dried blueberries, a banana and a dollop of peanut butter. Its warm and comforting and so delicious!
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Contact Meg at:

Salted Clemengold Chocolate Bark with Hazelnuts & Preserve

Dairy Free 2Weekend TreatsNo Sugar 2

About a week ago a box of deliciously juicy Clemengolds arrived at my front door along with some Clemengold preserve and marmalade from the lovely people who work there. There is a #clemenlicious recipe challenge running at the moment and Clemengold are calling on all lovers of this versatile fruit to enter. You may enter as many recipes as you like so watch this space! The ones that I enter will of course be healthy, and sugar free. First up are these chocolate chards- which can be stored in the freezer (if you don’t finish them all at once!)

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WHAT YOU’LL NEED:

  • 1 cup coconut oil, melted
  • 3/4 cup raw cacao powder
  • 1-2 drops stevia liquid
  • handful of roughly chopped hazelnuts
  • sprinkling of sea salt flakes
  • zest of one Clemengold
  • juice of half a Clemengold
  • a few cubes of Clemengold preserve

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WHAT TO DO:

  1. In a bowl mix together the melted coconut oil, cacao powder and stevia until combined.
  2. Stir in a few of the chopped hazelnuts, the juice and zest of the Clemengold.
  3. Pour the mixture onto a lined baking tray and spread it evenly.
  4. Top with the remaining hazelnuts, the preserved Clemengold pieces and some more sea salt.
  5. Freeze for 6 hours and then break up into chards.

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Friday Feature: Nic Burden

A little while ago I brought a new section to the blog called Friday Feature. The first one up was the lovely Steph Einhorn who is a holistic Kinesiologist based in Perth, Australia and is the founder of The Wellness Web.

Today I feature Nic Burden who is a sports enthusiast and has been a professional sprint kayaker partaking in numerous events and has also raced in the Junior World Sprint Championships.

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Nic’s Story….

Nic grew up in the Natal Midlands and as a youngster was always into sport but mostly focused on canoeing. He obtained a degree in Human Kinetics and Ergonomics and shortly thereafter moved to Johannesburg to start training with the national coach with the ambition of going to the Olympics. He raced and trained professionally for four years and also managed to obtain a Master’s degree in Sports Science in that time.

Please tell us about your journey to health and why you choose to eat the way you do?

From a young age I never drank any fizzy drinks or ate much junk food- and this was before I was aware of any of the health benefits! My body has a way of telling me what food agrees with me and what doesn’t.

I eat simply and like the concept of putting pure food into my body. My stomach has given me quite a few problems which can probably be attributed to IBS or a food allergy which has perpetuated my awareness and conciousness of my body.

I eat what works for my body and I believe our bodies influence us or direct us to the type of nutrients that they need. I am aware of all the latest diet fads such as LCHF (low carb high fat) and if it makes sense to me and if my body needs it then I will try it.

What does it mean to you to be healthy? What’s your food philosophy?

“You don’t put petrol in a diesel engine”

Being healthy is a holistic concept based on the balance between your physical, psychological and spiritual well being. They are all interlinked and influence each other. My daily outlook is to minimise stress and keep balanced. The human body is amazing and very resilient but not invincible. Eating a diet that is incorrect is like flicking a grain of sand into a car engine every day- eventually it will pack up.

I don’t believe one diet works for everyone, each one of us is different. The key is awareness and understanding what works for you.

My general and simple approach to my diet is no processed sugar, no wheat or gluten based products and limited dairy. I also try avoid artificial food packed with preservatives and colourants.

What does your day on a plate look like?

My day on a plate usually starts off with a power smoothie containing a bunch of healthy ingredients (see recipe below). What I eat first depends on which type of training I’ll be doing that day. A filling protein packed smoothie is a perfect energy booster to get my body ready for the day.

Snacks are usually fruit and nuts which I activate and sprinkle with Himalayan sea salt.

Lunch and dinner are combinations of some type of fish (tuna, salmon) with sweet potato, avocado, lentils, chickpeas and roasted vegetables. I also eat a lot of quinoa, chicken liver and samp and beans. I try and stay away from red meat. I also eat raw honey, peanut butter and multigrain rice cakes.  A little dark chocolate is my indulgent treat after dinner.

How do you keep healthy whilst travelling?

My habits tend to be very simple and if travelling to another country I usually adapt to eating the local food. I have created a ‘travel tub’ that I take with me when travelling which contains all my healthy ingredients so that I can make sure I’m well prepared. My ‘travel tub’ consists of my smoothie ingredients as well as healthy snacks.

A healthy recipe that you would like to share?

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My daily smoothie

  • 5 ice blocks
  • 500ml water
  • 1 banana
  • handful of coconut flakes
  • dash of nutmeg
  • 1 teaspoon raw honey (from our own bees)
  • 1 tablespoon peanut butter
  • handful of sunflower seeds, pumpkin seeds, goji berries and raisins
  • dash of maca powder
  • hemp powder
  • cacao powder
  • Raw vegan protein powder

Blend together and enjoy a nutritious breakfast!

Homemade Almond Milk

Dairy Free 2Thermomix Icon

I make almond milk from scratch every week. It’s delicious, easy to make and is a great dairy free alternative if you are not a fan of dairy like me. I use it as the base for most of my smoothies and is an easy breakfast option that keeps you full for ages. Almonds are a rich source of omega 3 & 6 fatty acids and vitamin E- the vitamin that keeps our skin glowing. They are also rich in calcium so you don’t have to worry about your calcium intake if you are replacing dairy milk for almond milk.almondmilk

ALMOND MILK:

  • 2 cups raw almonds soaked over night in a bowl of water
  • 4.5 cups filtered water

Drain the water from the soaked almonds and discard. Rinse them until the water runs clear and then blend them along with the filtered water in a Thermomix or high speed blender for about a minute, speed 8. Strain through a mesh cloth or sieve to separate the pulp. Don’t throw the pulp away- you can freeze it in ice trays to use later on to make a dairy free almond ice cream or you can dehydrate it and turn it into almond flour- which is a gluten free flour alternative. If you have a good quality juicer you can also make almond milk in it. The juicer will extract the milk from the almonds by compressing them and will separate the pulp for you so no sieving needed. I recently wrote a post all about juicing and which juicers to buy here. Store in sealed glass bottles in the fridge and it should last for 3-4 days.

CHOCOLATE BLISS VARIATION:

  • 500 ml almond milk
  • 1 frozen banana
  • 1 heaped tablespoon raw cacao powder

PEANUT BUTTER BLISS VARIATION:

  • 500 ml almond milk
  • 1 frozen banana
  • 1 heaped tablespoon sugar free peanut butter

VANILLA DREAM VARIATION:

  • 500 ml almond milk
  • seeds from 1 vanilla pod
  • 4 pitted dates

Superfood Salad

Gluten FreeQuick & Easy

This beautiful rainbow coloured salad makes for a delicious lunch or accompaniment to any meal  and is, of course packed with goodness. Quinoa is a complete protein that contains all nine amino acids as well as fibre, iron and magnesium. The almonds, avocados and sunflower seeds are essential healthy fats that we need to make sure we incorporate into our daily diet. The raw vegetables are full of nutrients and vitamins. salad3

WHAT YOU’LL NEED:

  • handful of baby spinach
  • 1/2 cup cooked quinoa
  • small handful of roasted almonds
  • 1/2 purple cabbage
  • 1/2 green cabbage
  • 1/2 red pepper
  • 1/2 cucumber
  • 1 avocado
  • 1 lemon, juiced
  • 2 tbsp olive oil
  • sunflower seeds
  • coconut chips
  • small bunch of fresh coriander

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 WHAT TO DO:

1. Chop up all the vegetables into the same sized chunks and place in a bowl.

2. In a separate bowl whisk together the olive oil and lemon juice to make a dressing.

3. Lay out the spinach leaves and then add your veggies, quinoa and cabbage to the bowl.

4. Drizzle your dressing over the salad and top with roasted almonds, coconut chips, sunflower seeds and coriander leaves.

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