A spice I’ve quickly fallen in love with – Cardamon Pod! This with the peanut flour and chilli flakes really compliments the dish. Full of flavour yet you’ve only used 2 spices. A real easy ‘throw together’ dish using your favourite veggies.

Cardamon Pod& Veggie Stove Top CasseroleIngredients:

1 Brown onion – diced

3 Garlic cloves – minced

2 Carrots – Peeled

1 Green Capsicum

1 Red Capsicum

500g Butternut pumpkin

2 Cans of organic diced tomatoes

4 Tablespoons of peanut flour (alternatively you can use 2 tablespoons of peanut butter or tahini)

200g Baby Spinach

2 Tablespoons of olive oil

1 Teaspoon of cardamon pod spice ground

Sprinkle of chilli flakes (depending on how spicey you like it!)

Sprinkle of sea salt

Cracked Pepper

Instructions:

Prep all your vegetables (capsicums, carrots and pumpkin) but chopping into small bite size cubes.

Heat olive oil in a large stove top pot on medium heat and sauté the onions and garlic.

Add capsicums with 2 tablespoons of water and stir. Allow the capsicums to soften a little before adding the carrots and pumpkin.

Mix and stir for approx. 2min and add the diced tomatoes with 2 cups of water.

Turn the heat down to a simmer and allow vegetables to cook until tender.

Add peanut flour and mix through for a further 3min until sauce starts to thicken. Add your spices and keep mixing ensuring sauce doesn’t stick to the bottom of the pan (it shouldn’t if your heat is on low).

Serve with my mash cauliflower recipe found in the recipe section or cauliflower rice recipe below:

Cauliflower Rice:

1 Head of cauliflower – stems removed

4 Tablespoons of nutritional yeast

1/4 Cup of Unsweetened almond milk

1 Teaspoon of turmeric

1/2 Teaspoon of mustard powder

Cracked Pepper

Sea Salt

Instructions:

Remove stems from cauliflower and chop into small chunks so that it can break down easily in food processor. Pulse cauliflower pieces until a light rice texture forms.

Heat in microwave for 3-5min – do not add water.

Add in remaining ingredients to flavour and serve!

 

Macro break down (based on 6 servings with cauliflower rice)

245 calories per serve

14g Protein

35g Carbs

7g Fat

 

 

Ok, so I’ve been a bit offline with BFV lately, had a bit going on, and although this is just a quick little recipe, it’s one of many to come, so watch out :) Making these mini truffles (or one big serving) is over before you barely begun! With just 3 ingredients your chocolate cravings will be crushed and cured in seconds :)

Quick Chocolate Truffles

Ingredients:

30g of Peanut Flour

1 Tablespoon of raw organic cacao

1 Tablespoon of pure maple syrup

Water as required

Simple, in a small bowl mix all the ingredients and add water 1 tablespoon at a time, you shouldn’t need to add any more than 2, otherwise the mixture becomes to gooey and you won’t be able to form into little truffles. I placed my mixture into 3 little mini moulds and served with some walnuts :)

You can use almond meal instead of peanut flour, or even a small handful of almonds, throw them in the food processor and add ingredients, pulse if you like your truffles a little chunky in texture.

Easy – Enjoy!

 

 

Don’t get fooled by the false advertising of ‘no fat’ ‘low carb’ rubbish you can buy in the shops! Yes, there are a couple of OK brands you can buy, but you are so much better off making your own granola/muesli and cereal. You can put just about anything in your own bars, even chocolate and/or peanut butter :) Try different nuts or dried fruit, the choices are endless. Here’s something I whipped up in less than an hour – easy! Perfect for breakfast or a snack on the go. I had mine this morning with some coyo yoghurt mmm mmm! I also created mine into little bars and muffins. Makes approx 14 serves.

Mixed Nut & Banana Granola Bars

Ingredients:

330g Rolled Oats

3 Bananas – Mashed

6 Tablespoons of chia seeds

20g of Quinoa Puffs

50g Unsalted peanuts

1 Cup of shelled pistachios

75g of Macadamia nuts

1 Cup of Organic unsweetened coconut flakes

1 Cup of apple sauce (read your labels!!)

2 Tablespoons of coconut oil (melted)

1 Teaspoon of cinnamon

2 Teaspoons of vanilla extract

Instructions:

Preheat oven to 180deg. Line desired baking tray (muffin trays, 6×6, large baking tray) with baking paper, lightly spray with coconut oil and set aside.

In a large bowl, mix the oats, chia seeds, cinnamon, coconut flakes and quinoa puffs.

In a food processor pulse macadamia nuts, pistachios and peanuts well. You can make this as chunky or as fine as you like! Add to dry mixture and stir well ensuring the nut mixture breaks up and is combined evenly.

In another bowl, mix your mashed bananas, coconut oil, apple sauce and vanilla extract.

Mix your wet ingredients with your dry ingredients again – be sure everything has been combined evenly.

Add large spoonfuls of mixture to either your muffin trays or baking tray, pressing down the mixture and making sure it’s spread out evenly.

Pop in oven for 20min or until granola turns a light brown, be careful not to burn!

Remove from oven and allow granola to completely cool before slicing.

Keep in fridge in a sealed container or in freezer wrapped individually.

Mixed Nut & Banana Granola Bars 2

 

 

Jul
15
0

Choc Hazelnut Balls

You can pretty much create anything with a food processor! And nuts… :) This recipe can be chopped and changed by using different nuts, flavours such as mesquite, lucuma, carob, peanut butter, anything! Use up what’s in your fridge or cupboard and play around with different combinations.

Choc Hazelnut BallsIngredients:

100g Cashews

100g Almonds

50g Hazelnuts

60g Flaxmeal

4 Tablespoons of coconut oil

2 Teaspoons of vanilla

2 Tablespoons of sugarfree maple syrup (omit if you’d like to make recipe raw)

3 Tablespoons of cacao

Instructions:

Process the nuts first in food processor. Add coconut oil and scrap down the sides so mixture is evenly combined. Add remaining ingredients and keep pulsing. Place mixture in freezer for approx 5min (this makes it easier to roll balls).

Remove from freezer and roll mixture into balls (mine made approx. 15). You can roll them in shredded coconut, crushed nuts, more cacao powder, get creative!

Enjoy :)

 

Droooool…Another quick and easy recipe!  Only a few ingredients and a few minutes to whip this yummy slice up! Great for desserts or snacks…keep in fridge to ensure the chocolate doesn’t melt :) I’ve made some notes next to the ingredients that can be easily replaced. Play around with it and see what you like.

**Please note**

I have been using the terminology ‘raw’ not just for raw foods but for recipes involving no ‘cooking’… I don’t want to confuse the two as sometimes it may not necessarily be all raw ingredients but raw in the sense I haven’t cooked it! So – ‘no bake’ will mean no cooking involved.

Ingredients:No-Bake Caramel Choc Top Slice

1x sugar free 45g dark choc bar (to make this recipe ‘raw’, replace with 1 Tablespoon of raw cacao powder and increase coconut oil to 2 tablespoons for the choc sauce alone)

2 Scoops of vanilla plant fusion protein powder

2 Tablespoons of peanut flour (use 1 cup if you don’t want to use protein powder)

2 Teaspoons of raw cacao

Sprinkle of natvia (optional)

2 Teaspoons of vanilla

2 Tablespoons of coconut oil (1 for sauce, 1 for slice mixture)

2 Tablespoons of 100% peanut butter

2-3 Tablespoons of sugar free maple syrup (alternatively you could use agave or coconut syrup)

2 Tablespoons of water

Instructions:

Melt carefully the chocolate in microwave for 30 seconds. Pour 1 tablespoon of coconut oil in with chocolate and melt again.

Meanwhile in a bowl combine the remaining ingredients by stirring together all the dry, then adding the wet.

Mixture should form a dough that binds well together, if mixture is too dry, add more water but you should need to add any more than another tablespoon- if you’ve replaced the protein powder with peanut flour you most likely will have to add more water.

Press mixture down tightly and evenly into a small baking dish and pop in freezer No-Bake Caramel Choc Top Slice 2for 5min.

Back to the chocolate – mix the coconut oil and chocolate together until smooth. If the chocolate is still hard and lumpy microwave for another 20-30 seconds.

Remove slice from freezer and pour chocolate sauce evenly over. Pop back in freezer for another 25min then slice it up! My slice made 6-9 squares depending on size.

Keep in fridge.

 

I love living in Melbourne, yes it can get cold, but it’s so pretty at this time of year. Not only do the streets fill with Autumn leaves but…I really enjoy cooking through winter. Stews, Soups, Laksas, Currys, Casseroles. MMM MMM MMM. So here’s the first one for you to warm those bellys up. Low carb, no starchy veggies and lots of herbs and spices.

Ingredients:Easy Winter Warmer Veggie Soup

1 Medium onion – diced
4 Cloves of garlic – minced
1 Red capsicum
1 Large carrot
2 Medium zucchinis
170g Celery
1/2 Cup of fresh coriander – chopped roughly
1/2 Cup of fresh basil – chopped roughly
1 Tin of organic crushed tomatoes
600g of spinach and swiss chard – rinsed and chopped roughly
3 Teaspoons of turmeric
3 Teaspoons of paprika
2 Bay leaves
Sprinkle of  cracked pepper
Sprinkle of sea salt
1 Teaspoon of cinnamon
6 Cups of veggie stock
1 Tablespoon of olive oil/coconut oil

Instructions:

Prep all your veggies – chop up celery, carrot, capsicum and zucchini into chunky bite size pieces – or desired size. Set aside.

Heat oil in a large pot and add garlic, onion and celery. Stir for 5 minutes on medium heat. Add carrot and keep stirring for another 5min. Add 1 cup of water to ensure mixture doesn’t stick to the bottom of pan. Add herbs and spices, stir through and add zucchini. After another 5 min or so when zucchini starts to soften add tomatoes and veggie stock, stir, cover and simmer for 20min. Add Spinach mixture 5 minutes into simmering.

Serve!

This made approx. 5 big serves for me, popped them in containers and had them for a quick go to dinner or lunch :)

One of the easiest…and YUMMIEST cookie recipe I’ve created to date! Not to mention healthy (of course!) If you haven’t already got peanut flour in your pantry I suggest you go get it right now! Don’t forget, you can order this and many more of my pantry essentials for a third of the price through iherb.com  - Make sure you go through the link on my home page for 10% discount!

Ingredients:Almond & Peanut Choc Chip Cookies

180g Peanut flour

1/2 Cup of raw almonds

3 Tablespoons of coconut oil

1 Cup of almond milk

1 45g bar of sugar free dar chocolate

Juice from half a lemon

2 Teaspoons of baking powder

1/5 Teaspoon of baking soda

Sprinkle of sea salt

Instructions:

So easy – Preheat oven to 200deg and line a tray with baking paper, spray lightly with coconut oil, set aside.

Throw all the ingredients into the food processor EXCEPT for the chocolate and wet ingredients, and pulse until combined evenly. Remove and place in a mixing bowl.

Break up chocolate into pieces and throw into the food processor, pulse. Add lemon, milk and coconut oil to the bowl and mix, add chocolate last. Stir until mixture forms a firm dough and is no longer wet.

With a spoon scoop onto baking tray into 10 individual cookies, you may need to continually wet the spoon so that the mixture doesn’t stick. Flatten each cookie with wet spoon.

Bake for approx. 15min, remove from oven and allow to cool completely.

Eat!!!

 

 

 

Apr
24
2

Raw Choc Tofu Ice-Cream

One of the many reasons why I LOVE Tofu…not just for dinner type recipes, but for desserts! Cheesecakes, Mouse, Creams, you name it. Well now – ICE CREAM. I’m actually having this for dinner tonight. Yummo!!

Ingredients:Raw Choc Tofu Ice-Cream

1 block of silken smooth tofu (I use blue lotus organic)

4 Tablespoons of cacao powder (I use loving earth)

2 Teaspoons of vanilla extract

1 Tablespoon of natvia

Instructions:

SO EASY!! The hardest part is waiting for it to freeze….Process all ingredients in a food processor until silky smooth. Scrape into a bowl and pop in freezer for 1 hour or until desired consistency. Serve!

Easily add peanut butter, choc chips, cacao nibs, banana, almonds, coconut, anything!

 

 

Apr
18
0

Banana Protein Chia Muffins

Muffins, perfect for any type of snack or even have a couple for a quick breakfast on the run. I’m using protein powder again in this recipe however feel free to leave out and substitute with oatmeal (blended oats) or nothing at all. I like to add protein to my snack recipes to ensure I’m getting a healthy balance of protein, carbs & good fats. Enjoy!

Banana Protein Chia Muffins

Ingredients:

2 Bananas – mashed

2 Cups of raw oats (approx. 195g)

4 Scoops of vanilla pea protein powder (I use plant fusion)

4 Tablespoons of coconut oil

4 chia ‘eggs’ (1 tablespoon of chia + 3 tablespoons of water = 1 egg soaked for 15min)

2 Teaspoons of baking powder

2.5 Teaspoons of cinnamon

1 Tablespoon of natvia

1 Cup of water

Instructions:

Preheat oven to 200deg. Spray muffin trays with coconut oil. I use silicon muffin moulds for mine. Set tray aside.

Mash banana in a large bowl and add oats, protein powder, baking powder, cinnamon and natvia. Mix thoroughly and stir in coconut oil. Mixture will be a little dry so slowly add water as you are stirring ensuring everything is combined evenly. Add chia ‘eggs’ last and mix.

Pour mixture into 12 muffin moulds and place in oven for 15-20min. Check regularly. Once the muffins start to brown, check centre of 1 muffin with a knife. Don’t cook for any longer then 25min.

Allow muffins to completely cool before serving. Great for freezing or keeping in the fridge!

 

Oh, I’ve said it before and I’ll say it again, Peanut Butter cures everything!! Plus chocolate = winning!! I whipped this up quickly to cure that peanut butter craving so feel free to play around with the measurements to make a bigger serving, more bars, or a big slice!

Raw Choc Bubble Peanut Butter Bar

Ingredients:

1/2 Tablespoon of coconut oil – melted

1/2 Tablespoon of organic 100% cacao

1 Tablespoon of 100% peanut butter

5g of Quinoa puffs (about 2-3 Tablespoons)

Sprinkle of natvia – optional

Instructions:

Mix peanut butter and oil together. Add quinoa puffs then cacao and stir. Add natvia then spread over baking paper. I lined a small baking tin with baking paper to mould a ‘bar’ shape. Pop in freezer for 20min – enjoy!