The Jungle Body

Welcome to our Recipe section! It is here you will find many delicious, healthy, unique & out-of-the box Recipes! The reason this section is so important is because there is no point being fit & doing Jungle Body classes if you are only going home to KFC & Hot Chips every night. Its important that we think of food as fuel for our bodies!

MEET CLAIRE, OUR "FOODY"Meet Claire! Claire is a Konga instructor, qualified Personal Trainer and is Certified in Nutrition. In addition, Claire is currently completing her Certificate IV in Food Coaching and a degree in Psychology. Busy woman! With a love for food, she finds it an endearing challenge to create healthy meals that taste great! Gone are the days of munching down a bland salad just because it’s good for you! Claire is committed to a clean lifestyle that incorporates nutrient dense food with maximum flavour and little effort to create. Helping people reflect on their lifestyle and make healthier choices is a massive motivator for Claire. With a holistic view on wellness, she believes in engaging in a lifestyle where you are eating right, being fit and thinking positive. All aspects are important and if one area is neglected, it will negatively impact on the other areas. So take care of yourself!

For questions, emails Claire at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . 

Now...onto the recipes! If you want to eat clean & fill your body with nutrients - the following concotions are all that you need. Whether you have a Husband to feed or kids to fill - give these a try & see how much better you feel! 

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 Maple chilli salmon and spicy salad

Salmon is one of my favourite meals!  Salmon is highly nutritious, which is a bonus because it is also so yum!  One serve provides you with your daily requirement of vitamin D, half your B12, niacin and selenium daily requirements, as well as being a good source of B6, calcium and magnesium. Because I tend to get sick of flavours pretty quickly if I have them too often, I am always experimenting and mixing up marinades and dressings to keep my taste buds happy.  This was an incredibly simple and delicious salmon marinade.  The salad was just everything I had in my fridge, so you can use whatever you like, however I have outlined the salad ingredients for your info and the dressing I used.  Feel free to pick and choose what you want on your plate!

Serves One

For the salmon:

120g salmon
½ T real maple syrup
1 t olive oil
½ T chilli flakes

Pinch of sea salt

For the salad dressing:

1 T olive oil
1 garlic clove
1 t ginger
1 t horseradish mustard
½ t real maple syrup
shake of cayenne pepper
1 t chilli flakes
pinch of salt

For the salad:
I used baby spinach, kale, rocket, red capsicum, green capsicum, cucumber, avocado, olives, asparagus, red onion, raw broccoli, cherry tomatoes, toasted pine nuts and feta.

Method
1. Preheat oven to 220ºC.
2. Cut a sheet of baking paper at an adequate size to wrap around the piece of salmon.
3. Place the salmon in the middle of the baking paper and drizzle with the olive oil and maple syrup, and sprinkle the sea salt and chilli flakes on top.
4. Fold the baking paper so the salmon is completely wrapped in a parcel.
5. Cook the salmon for 18 – 22 minutes.  It’s ready when it can be sliced easily and is light pink (rather than dark pink) on the inside.
6. While the salmon is cooking, add all the salad dressing ingredients into a small bowl and stir vigorously with a fork.  It will form a nice smooth, creamy texture.

7. Arrange salad on a plate, drizzle with dressing and serve salmon hot!

 

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Apple slices with nut butter, coconut and cinnamon

Sweet cravings can ruin a good run of self control.  I urge you to find sneaky snacks that trick you into thinking you have had something naughty, without all the added sugar and calories.  These are a perfect snack that will cure any sweet craving, trust me!

Ingredients
1 green apple, sliced
1 T almond butter or natural peanut butter
1 T shredded unsweetened coconut
1 t cinnamon

Method
1. Layer ingredients on top of one another starting with apple, then peanut/almond butter, then coconut, and lastly sprinkle with cinnamon.

2. Enjoy! 

 

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Tuna and Feta Bruschetta

Bruschetta is so delicious and healthy.  This is a spinoff of the original version, though it is more filling and well balanced in carbs, protein, fat and fibre!  I am a lover for toast with toppings.  This is quite similar to the sexy salsa recipe, though the addition of tuna really makes this amazing!  It’s also great for those that don’t particularly like tuna on its own, or struggle with it in salads.  The feta really overrides the taste.

Ingredients
2 slice of bread (I used Bodhis sprouted spelt)
1 tin tuna
40g feta, diced
4 cherry tomatoes
1 t olive oil
1 T chives
1 T parsley
pinch of dried Italian herbs
pinch of sea salt
1 t chilli flakes (optional)

Method
1. Lightly toast bread.
2. To make the brushetta, combine all other ingredients into a bowl.
3. Top toasted bread with the mixture and serve!

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Almond Chocolate Protein Yoghurt

Good yoghurt is great for your health.  Unfortunately, a lot of the yoghurts in the supermarket are flavoured with sugar and can be stripped of their probiotic goodness in the production process.  It’s best to buy pot-set Greek natural or plain natural yoghurt.  Brands I recommend are Mundella, Farmers Union and Margaret River.  You can also pick up really great ones from health food stores.  The problem most people encounter is that their tastebuds attest to the bitter, sour, weird flavour of non-sweetened yoghurt.  What I suggest if you are one of these people, is to flavour the yoghurt yourself!  It is so versatile and will mix with any flavour.  This is one I love because the chocolate flavour also cures those cravings we all get to have a sweet bar!  More yoghurt recipes to come, I hope you enjoy this one.  It is terrific to start your morning with some kind of probiotic product.

Serves One

Ingredients
1 serve of yoghurt (I used Margaret River pot-set Greek natural)
2 T milk (I used almond)
1 scoop chocolate protein powder
1 T almond butter

Method

1. Mix the chocolate protein powder, almond butter and milk in with the yoghurt.  Stir until well combined.
2. Top your bowl with whatever toppings you want; I used a banana, white chia, pepitas and coconut nectar!

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Chicken, Sweet Potato, Haloumi and Herbs Omelette

Sometimes you have a heap of food in your fridge that is on its way out.  The ingredients I used for this were exactly that and I hate wasting food.  Anything can be put with egg whites!  Be imaginative and create your own masterpiece.  Or follow the recipe below:

Ingredients
1 whole egg
2 egg whites
2 T milk, I use almond
½ cup sweet potato, cooked and sliced
100g chicken breast, sliced and pan fried/baked
30g haloumi cheese, sliced and pan fried (no oil)
1 T fresh chives
1 t fresh thyme
1 t fresh oregano
1 t coconut oil
pinch of sea salt

Method
1. Whisk the eggs and milk together in a bowl until mixed well.
2. Place a pan over medium – high heat and melt coconut oil.
3. Pour the egg mixture into the pan and spread evenly to cover the bottom of the pan.
4. With a fork, swirl around the uncooked egg to warm/cook.  Be careful not to scramble, you are just trying to evenly cook the omelette.  Do this for about 15 seconds.
5. Add all the other ingredients haphazardly.
6. Leave to cook for a couple of minutes.  You will know it is ready when there is no gooey, uncooked egg left on top.
7. Serve hot.  Enjoy!

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Sexy Salsa

This is a quick, healthy lunch – easily prepared at work!  It is well balanced in good fats, protein and complex carbohydrates.  Opt for spelt bread over other more refined kinds; it has 7g of protein per serve! The fresh garlic in this salsa gives it a nice bite and the parsley helps offset its odour.  Garlic is a natural anti-biotic and anti-viral herb.  Having a least one clove of fresh garlic a day will increase your body’s immune cell activity to help fight off colds and flu.  Drinking a glass of water infused with lemon juice after eating this meal will significantly reduce bad garlic breathe!  Do not let the thought of garlic breathe stop you including fresh garlic in your diet.

Ingredients

2 slice of bread (I used Bodhis sprouted spelt)
1 tomato, diced
¼ avocado, diced
1 serve of feta, diced
3 sprigs of chives, finely chopped
sprig of parsley, finely chopped
1 garlic clove
1 t olive oil
pinch sea salt

Method
1. Lightly toast bread.
2. To make the salsa, combine all other ingredients into a bowl.
3. Top toasted bread with salsa and serve!
4. Don’t forget your lemon water ;)

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 Homemade Hommus

Hommus is a great to have with cut up veggie sticks and it’s even better homemade!  Put the following ingredients into a food processor and wallah, you have yourself a smooth and creamy dip to spread on wraps, have on rice crackers or dip veggie sticks into!

Ingredients
1 250g tin chickpeas
2 T olive oil
1 /2 T tahina
4 garlic cloves
4 T lemon juice
pinch of sea salt

 

 

 

 

 

 

 

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 Pumpkin Burger 

Substitute your traditional meat patty with pumpkin! You will half the calories and increase your intake of veggies! These are absolutely delicious, filling and very simple to make. Opt for spelt bread and increase your intake of protein, as well as reduce your intake of gluten and simple carbohydrates! I can’t take credit for the recipe; it is something Dad always made for me when I was younger and wasn’t very fond of beef. I have come to replicate over the years and it is one of my favourite meals!

Serves 4

Ingredients
2 slices of bread (I used Bodhis sprouted spelt)
½ pumpkin (the bottom bulb part)
1 bag baby rocket and spinach leaves
4 tomatoes, sliced
½ cucumber, sliced
2 carrots, grated
2 stems fresh rosemary
1 T olive oil
chilli flakes (optional)
4 t wholegrain mustard or equiv.

Method

1. Slice pumpkin widthways with a 2cm thickness. They should resemble a beef patty.
2. In a saucepan, heat olive oil over low heat and place pumpkin patties in the pan. Add fresh rosemary on top.
3. Cover* the pan and cook the pumpkin patties for around 15 minutes or until browned and cooked through. You will need to turn the patties every few minutes.
4. While the patties are cooking, prepare all of the salad ingredients.
5. Just before the patties are ready, toast the bread; spread it with mustard and sprinkle chilli flakes on the spread.
5. Once patties are fully cooked, place them on top of one slice of toasted bread and cover with salad ingredients.
6. Serve warm!

*If you don’t have a lid for your saucepan it doesn’t matter too much; it may just take an extra 5 minutes or so for the pumpkin to cook.

 

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Sweet Potato and Toasted Coconut Salad

This is great as a side and is a pretty filling salad on its own. Bursting with goodness from the sweet potato and coconut, this salad will provide you with energy and is so simple to make.

Serves 1

Ingredients
¼ sweet potato, steamed and diced
2 T unsweetened coconut flakes
3 cups combination of kale, rocket and spinach
¼ red onion, sliced
Juice if ½ a lemon
½ T olive oil

Method
1. Heat a pan on low – medium heat and add coconut. Toast until slightly brown.
2. Combine coconut, sweet potato, kale, rocket, spinach and red onion.
3. Drizzle with lemon juice and olive oil.
4. Serve!

 

 

 

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Raspberry Protein Muffins

Raspberries are my favourite berry. I wanted to simplify the ingredients from my original recipe; this is the same, I just subbed raspberries for the blueberries and didn’t add the acai smoothie. Considering these contain protein powder, they are surprising moist and far from dense. Tried and tested by my friends at a Saturday BBQ, I don’t think there was one bad review. Enjoy!

Makes 12 muffins

Ingredients
2 scoops vanilla protein powder
6 egg whites (or ½ cup), whisked
¼ cup Greek or natural yoghurt
½ cup oats (I used gluten free, but any will work)
2 T coconut flour
½ cup frozen raspberries
1 banana, mashed
2 T applesauce
1 T agave nectar
1 t cinnamon
1 t baking powder
½ t baking soda

Method
1. Preheat oven to 220ºC.
2. Mix the protein powder in with the whisked egg whites.
3. Add in yoghurt, oats, flour, applesauce, banana, cinnamon, agave and stir until just mixed.
4. Stir in baking powder and baking soda. Mix until well combined.
5. Add raspberries last and stir for the least amount of time possible while still mixing throughout the mixture. (The less time stirring means the less likely they will melt/juice throughout the mixture. I don’t take berries out of the freezer until I am ready to add them in).
6. You can cook straight in a muffin tray or into patty cases. Just ensure you spray oil into whichever the mixture will be in. I used coconut oil spray; canola or olive oil will work fine or organic butter.
7. Distribute the mixture evenly into the muffin tray. I found just over 2 T of mixture went into each.
8. Bake in the oven for 15 minutes or until you can stick a skewer through the centre of one and no wet mixture comes off onto the stick in the process.
9. Serve!

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Quinoa Crumble with Banana and Cottage Cheese

Craving something sweet? Forgo the chocolate bar and whip this recipe up! Bananas and cottage cheese are great for satiating a sweet tooth. This guilt-free snack has a nice balance of complex carbohydrates, protein and fat so it will fill you up and keep those hunger pangs at bay! With a hint of agave nectar, you will completely trick your brain into thinking it has consumed a naughty treat without the sugar rush and come down!

Serves 1

Ingredients
¼ cup pre-cooked quinoa
1 t agave nectar
1 handful smashed walnuts
½ cup cottage cheese
½ banana
1 t cinnamon

Method
1. Toss the quinoa, walnuts and agave nectar in a bowl. I left mine in the fridge overnight, though it can be served straight away. (The quinoa will soak more of the agave nectar up the longer it is left).
2. Layer ingredients into a bowl as follows: banana, cinnamon, cottage cheese and quinoa mix.
3. Serve straight away.

 

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Mango and Coconut Chia Pudding

Chia is a super food you should know about. It contains vitamins A, B12 and C; and the minerals potassium, phosphorus, folate, zinc, iron and calcium. It is also a complete protein and includes lots of bowel-regulating fibre! Chia is naturally a raw food, vegan, gluten free and dairy free. In comparison to other foods, chia has 7 times more vitamin C than oranges, 6 times more fibre than oat bran, 5 times more calcium than milk, 4 times higher ORAC value than blueberries, 3 times more iron than spinach and 2 times more potassium than bananas! This is a delicious way to increase your chia intake. When you mix fluid with chia seeds they can expand to 3 times their size!

Serves 1

Ingredients

1 mango cheek, or ¾ cup; diced
3 T chia seeds
3 T unsweetened coconut flakes
¼ cup almond milk

Method
1. The idea is to layer the ingredients in a glass, with the almond milk and chia layering together so the chia soaks up the milk and swells into a gel-like substance. Add 1 T chia and a third of the milk. Then add 1 T coconut flakes, a third of the mango and repeat. Alternatively, you can just throw all the ingredients together in a bowl.
2. Cover the glass or bowl with glad wrap and refrigerate overnight, or at least 3 hours.
3. Serve cold.

 

 

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Protein Waffles

 

These are basically one of my most favourite things on earth. The extra crunch from the waffle iron is amaze and the fact that I am indulging in a meal that is nutritious and not at all bad for me is almost too good to be true! I will make a comment and say that the relationship between protein powder and a waffle iron won’t always be peachy. Plant protein powders work much better in the waffle iron than whey. I use Perfect Fit and it doesn’t stick at all, though I have had some terrible experiences in the past. The trick is to spray the hell out of the waffle iron with some oil spray; coconut oil spray is most preferable! If you fail with this recipe, please contact me and I will try and help out!

Serves 1

Ingredients

For the waffles:
3 egg whites, or ¼ cup
1 scoop vanilla protein powder
½ banana, mashed well
1 T ground/milled flax (or LSA)
1 T almond milk
1 t cinnamon

For the topping:
1 T Greek yoghurt
½ banana
¼ cup mixed berries
1 T agave nectar
1 t cinnamon
1 t hemp seeds (optional)
1 t chia seeds (optional)

Method
1. Whisk the three egg whites until a bit fluffy and then mix in the protein powder really well.
2. Add all other waffle ingredients and mix well.
3. Pour half of the mixture into a heated waffle iron that has been sprayed with oil and leave to cook. This should take about 2 minutes.
3. Lift the waffle iron lid really slowly! Then peel the waffle off the iron, also really slowly! You don’t want the waffle to crumble.
4. Repeat with the other half of the mixture.
5. Serve both waffles on top of each other with all the toppings. Enjoy!

 

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Overnight Oats

 Another great change up from regular outs and a good one to pack and take to work. This tastes like pudding and is great to trick your body into thinking you are having a treat!

Serves 1

Ingredients
½ cup oats
½ cup milk (to cook with)
1 t mixed spice
1 t vanilla extract
1 banana
1 T agave nectar
1 t cinnamon
¼ milk (to top with)

Method
1. To cook the oats: add oats, milk and mixed spice to a pan and turn heat on to low. Stir continually until cooked (3 – 4 minutes).
2. Add oats to a bowl or container and flatten out evenly.
3. Drizzle agave nectar to cover the top of the oats.
4. Layer with half a sliced banana.
5. Pour milk over the top. Leave to set for at least 3 hours in the fridge.
6. To service, sprinkle with cinnamon and top with the other half of the banana. You can also warm the oats back up, though they are great cold!

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Sexy Steamed Veg

Steaming your veg is the best way to cook them to ensure they keep as many nutrients as possible. This is a great afternoon snack filled with good fats and healthy carbs. Easy to whip up and the sweet and salty flavour is a good change up to plain steamed vegies.

Serves 1

Ingredients
4 broccoli florets, steamed
1 squash, steamed
2 Brussels sprouts, steamed
handful of green beans, steamed
¼ avocado
¼ cup walnuts
1 T sunflower seeds
½ T agave nectar
pinch of salt

Method
1. Add all ingredients into a bowl and toss!

 

 

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Warm Banana Quinoa

This is a great alternative to oats. Quinoa soaks up liquids so well! These flavours all mixed so well together and the addition of mashed banana was heaven!

Serves 1

Ingredients
½ cup cooked quinoa
½ cup milk
1 mashed banana
1 t mixed spice
1 t cinnamon
1 T unsweetened shredded coconut
1 t chia
1 t agave nectar

Method
1. Add precooked quinoa, milk, banana and mixed spice to a pan and turn heat onto low. Stir continually until the quinoa has soaked up the milk and the banana is soacked through (around 6 – 10 minutes).
2. Top with coconut, chia and agave nectar and serve hot!

 

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Tea Infused Oats

Sticking to a healthy eating plan is made a lot easier when you are not eating the exact same meal day in, day out. Mixing up your flavours can help you stay on track as you are not getting bored of the same old bowl of oats every morning! This recipe is simple, just add a tea bag to your regular oats and top with whatever you desire. You can use any tea bag! Ones that have lots of spices in them work the best.

Serves 1

Ingredients
½ cup oats
½ cup milk
1 tea bag (I used chai)
1 t vanilla extract

Method
1. To cook the oats: add oats, milk and the contents of your teabag to a pan and turn heat on to low. Stir continually until cooked (3 – 4 minutes).
2. Serve the oats and top with whatever you desire! I like raspberries, cacoa nibs, hemp seeds and cinnamon. Though banana, mixed berries, chia and flax all work just as good too!

 
 

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 Brown Rice Cakes

These are the perfect, quick, easy and filling snack. They are packed with fibre, provide you with energy and are low in calories. Rice cakes have also been known to boost your mood as eating rice produces serotonin, our feel good hormone! I personally use rice cakes as fuel before my workouts. You can top these with whatever you want! I have provided a few ideas for you.

Banana, Walnut and Cinnamon

Spread one mashed banana over the rice cakes, add a handful of crushed walnuts and a shake of cinnamon.

Kale, Avocado and Flaxseed

Spread ¼ avocado over the rice cakes and add a handful of shredded kale and sprinkle with 1 T of ground or milled flaxseed.

Kale Pesto

Kale is an absolute super food! If you haven’t done so already, add it to your diet. One cup of kale contains 36 calories, 5 grams of fibre, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. It is delicious on a brown rice cake!

Serves 3 – 4

Ingredients
3 cups kale
1 ½ T chia seeds
1 ½ T pine nuts or macadamias
¼ olive oil
1 clove garlic
pinch of sea salt
squeeze of lemon

Method
1. Add all ingredients to a food processor for 5 minutes or so. Remove when the kale has formed into a paste and everything has gelled together.

 

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Clean n Green Chicken Curry!

This is a common favourite Asian dish, though it can be filled with fat and lots of hidden, added nasties in the form of preservatives, flavours, thickeners etc. To minimise fat I made my own coconut milk with unsweetended coconut flakes and I used organic packaged goods to avoid food additives. Read your food labels! I used snow peas, green capsicum and carrot, though you can use any vegetable you like! Broccoli works really well.

Ingredients

Having healthy, on-the-go snacks are a must for me. However, there can be so much sugar or artificial sweeteners added to store bought bars, not to mention how expensive they are! So I created these little goodies which provide you with a serve of protein and are packed with energy and amino acids! If you can’t find coconut flour, it can be substituted with almond flour and agave nectar can be substituted for honey.

Makes 12 muffins

Ingredients
2 scoops vanilla protein powder
6 egg whites (or ½ cup), whisked
¼ cup Greek or natural yoghurt
½ cup oats (I used gluten free, but any will work)
2 T coconut flour
1 packet frozen pure acai
½ cup frozen blueberries
1 banana, mashed
2 T applesauce
1 T agave nectar
1 t cinnamon
1 t baking powder
½ t baking soda

Method
1. Preheat oven to 220ºC.
2. Mix the protein powder in with the whisked egg whites.
3. Add in yoghurt, oats, flour, applesauce, banana, cinnamon, acai, agave and stir until just mixed.
4. Stir in baking powder and baking soda. Mix until well combined.
5. Add blueberries last and stir for the least amount of time possible while still mixing the blueberries throughout the mixture. (The less time stirring means the less likely they will melt/juice throughout the mixture. I don’t take the blueberries out of the freezer until I am ready to add them in.)
6. You can cook straight in a muffin tray or into patty cases. Just ensure you spray oil into whichever the mixture will be in. I used coconut oil spray, canola or olive oil will work fine or organic butter.
7. Distribute the mixture evenly into the muffin tray. I found just over 2 T of mixture went into each.
8. Bake in the oven for 15 minutes or until you can stick a skewer through the centre of one and no wet mixture comes off onto the stick in the process.
9. Serve!

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Vanilla Protein Pancakes

I love pancakes and just because I eat clean doesn’t mean I have to miss out on them. This recipe is nutrient dense so you need not feel guilty after indulging in these deceivingly healthy piles of goodness! Instead, you can enjoy the burst of energy you will receive from the balanced intake of protein and complex carbohydrates! These are great for muscle recovery, so whip some up after an intense workout or just enjoy them any time; I even have them for dinner! The main ingredient to this recipe is patience! From mixing, to swirling the mixture onto the pan, to serving; ensure you have the time to prepare and cook these. The less you rush, the better you will find the protein powder to work with!

Serves 1 hungry human or 2 slightly peckish people

Ingredients

For the mixture:
3 egg whites or ¼ cup, whisked
1 scoop vanilla protein powder (I used Perfect Fit)
¼ cup oats (I use gluten free; any work)
1/3 cup almond milk
1 T coconut flour (or almond flour)
1 T ground/milled flax
1 t cinnamon
1 t baking powder

For the topping:
2 T natural Greek yoghurt
¼ cup macadamias, smashed
¼ cup strawberries, sliced
1 t chia seeds
1 t hemp seeds (substitute for more chia, or one of your favourite seeds)
drizzle of honey, real maple syrup, sugar-free syrup or agave nectar, as desired
shake of cinnamon, as desired

Method
1. Mix the protein powder into the egg whites really well. Don’t leave any lumps and do this slowly as protein powder is very thin and will disperse into the air/onto your clothes if you stir like a maniac.
2. Add the oats, coconut flour and flax. Stir until just combined.
3. Add the almond milk and depending on your protein powder will depend on the amount you need to achieve the right consistency. Basically you want to be able to sway the bowl (slowly) and have the mixture happily move down the sides, but not run quickly – this means it will be too runny, and not stay put – this means it is not runny enough.
4. Stir in the cinnamon and baking powder.
5. Heat a pan to medium-low heat (more towards low). Once the pan has heated, spray with coconut oil (or any other spray oil).
6. Spoon the mixture onto the pan and slowly swirl outwards. Sometimes you need to assist this process with your fingers because the mixture can stick and not move/move too much and make holes in your pancake. I cannot express how patient you need to be here.
7. After each pancake I remove the pan from the heat and let it cool. During this time I usually prep the topping.
8. Once the pan has cooled down to at least warm, repeat the same procedure.
9. Keep the pancakes on a plate in an oven at 100ºC while you are cooking the remaining mixture.
10. Serve with toppings and eat warm!

 

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Egg White Oats

I love oats; they are one of my favourite sources of carbohydrates. Adding egg whites increases your protein intake, which is great for when you are training and need muscle recovery! It is also a fat free way of getting your protein, with one egg white yielding around 4 g of protein! Oats and egg whites go really well together and make the consistency of your morning bowl really smooth and silky.

Ingredients
3 egg whites, or ¼ cup
½ cup oats (I use gluten free; any work)
½ cup almond milk (or milk of your choice)
1 t cinnamon
½ t vanilla extract
1 banana – half mashed, half chopped
1 t chia seeds
1 t hemp seeds (substitute for more chia, or other seed of your choice)
drizzle of agave nectar (honey, real maple syrup or sugar-free syrup work too)

Method
1. Add oats and milk to a pot. Turn heat on to low heat. Stir to mix.
2. Add cinnamon, vanilla extract and ½ mashed banana.
3. Continually stir until cooked (around 3 – 4 minutes).
4. Tip egg whites into the mixtures and stir like crazy! Don’t let them cook. Turn heat off after about 30 seconds. Keep stirring until you tip it into the bowl. (You will only need to stir egg whites for around 1 minute)
5. Top with chopped banana, seeds and agave nectar. I also shake more cinnamon on (I love cinnamon!). You can also pour in more milk if you desire! Remember to Serve Hot!

 

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Spicy Immune Booster Salad

This salad is one I made after visiting my naturopath and him telling me all the foods that were fantastic for boosting the immune system. This is typical for someone with the blood type O, though even if that is not you this salad is bursting with nutrition and tastes great. The sprouts I used were homemade by my lovely dad. The dressing packs a punch and really makes this salad work. I suggest combining the dressing and letting it sit for at least 15 minutes. This way the olive oil really becomes infused with the spices!

For the salad:
1 cup kale (I used purple and green)
1 cup rocket
½ cup raw broccoli florets
2 radishes, sliced
½ green capsicum, sliced
¼ cup sprouts
1 T fresh chives

For the dressing:
1 T good quality olive oil
1 garlic clove
1 t ginger
1 t lemon juice
shake of cayenne pepper, to your tastebuds
shake of chilli flakes, to your tastebuds

Method
1. Add all salad ingredients into a bowl, toss.
2. Add all dressing ingredients together and drizzle over the salad.

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Spiced Apple Oats

Most mornings you’ll find a bowl of oats in front of me. They provide me with the fuel to keep going throughout the morning and I really enjoy the taste. Because I have them so often, I like to mix it up with different flavours. I love caramelised apples! Though too much sugar isn’t good for you and I am not particularly keen on the fat from cooking them in butter. So I have created a cleaner version of the original recipe! The flavours are no different to the original and you don’t feel icky afterwards!

Serves 1

Ingredients

For the oats:
½ cup oats
½ cup milk
1 t cinnamon

For the spiced apple:
1 apple, sliced
1 T agave nectar
1 t cinnamon

Method
1. To cook the spiced apple: add the apple, agave nectar and cinnamon to a pan and simmer until the apple has browned.
2. To cook the oats: add oats and milk to a pan and turn heat on to low. Stir continually until cooked (3 – 4 minutes).
3. If you want to increase protein, add 3 egg whites now and stir for 1 minute.
4. Serve the oats and top with the spiced apple. You can also add seeds (if you desire). I added white chia seeds, hemp seeds and milled flaxseeds. I also added a shake of cinnamon, because I love it so much!

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Teriyaki Tofu

This meal is completely vegan and incredibly yum! In addition to it being high protein and nutrient dense, this recipe is really simple to make. If you have never cooked with tofu before, there are a few things you need to know. First, there are different types of tofu in relation to its firmness. For cooking a stir fry you’d want firm or extra firm and for adding to a smoothie you’d opt for a silken or softer tofu. For this recipe I used organic, firm tofu. Now! The tofu contains quite a lot of water and this can pose as a problem when trying to keep it together. You need to press your tofu for at least 30 minutes to remove excess water. Firstly, slice the tofu length ways so it is the perfect thickness (around 15cm). Then put 3 layers of paper towel on a plate, place the tofu on top and add another 3 layers of paper towels before placing a really heavy book (I use a really heavy, thick WW cookbook) on top of your tofu tower. Enjoy!

Serves 3 or 4

Ingredients
1 packet of tofu, pressed and cut into cubes
3 spring onions
1 broccoli, cut into florets
4 Portobello mushrooms
8 Brussels sprouts, cut lengthways
½ cup bean shoots
2 cups kale
1 T coconut oil
2 cloves garlic
1 t fresh ginger
1 t fresh turmeric (optional)
1 cup cooked quinoa

For the teriyaki sauce:
3 T tamari (or reduced salt soy sauce)
1 T rice vinegar
1 T agave nectar
2 t sesame oil
2 t ginger

Method
1. Heat a wok over medium heat and sauté the coconut oil, garlic, ginger, turmeric and spring onions.
2. Add the broccoli and Brussels, along with ¼ cup water. Cover and simmer for 3 – 5 minutes or until the broccoli and Brussels are almost cooked.
3. Add the remaining vegies and stir fry until cooked through. Set aside covered to keep warm.
4. Heat a pan over medium heat and add the teriyaki sauce ingredients. When warm, add tofu and cook evenly for around 6 – 10 minutes. Be gentle so it doesn’t crumble!
5. Serve the tofu on top of a bowl of quinoa and stir fry vegies. Enjoy!

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Rasberry & Walnut Quinoa Porridge

Qunioa is such a versatile seed! It can be used in place of rice, to bulk up a salad or in place of porridge, yes that’s right! This is a delicious breakfast recipe that will keep you full, provide you with protein, healthy fats, manganese, magnesium, fiber, folate...the list is endless really!

Serves 1

Ingredients
1/3 cup already cooked quinoa
1/3 cup almond or coconut milk (both work so well!)
1 t agave nectar
¼ cup raspberries
¼ cup crushed walnuts
1 t cinnamon

Method
1. Add cooked quinoa and milk to a pan over low heat.
2. Stir continuously until the milk has soaked into the quinoa (around 8 minutes).
3. Pour into a bowl and top with raspberries, walnuts, agave and cinnamon.
4. Serve hot!

 

 

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Popeye Pancakes

This recipe is similar to my previous one, though I have added coconut milk and spinach leaves. Spinach actually adds so much to this mixture! I was pleasantly surprised at how moist they were. They were also really easy to spread in the pan and flip! By adding spinach you increase your intake of vitamin A, C, E, K and B6, thiamine, riboflavin, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese!! I highly recommend this nutritious stack of goodness!

Serves 1 hungry human or 2 slightly peckish people

Ingredients

For the mixture:
3 egg whites or ¼ cup, whisked
1 scoop vanilla protein powder (I used Perfect Fit)
¼ cup oats, (I whizzed mine in the food processor until they were more powdery)
½ cup almond milk
½ cup coconut milk (I used homemade)
1 cup spinach leaves
1 T coconut flour (or almond flour)
1 T ground/milled flax
1 t cinnamon
1 t baking powder

For the topping:
2 T natural Greek yoghurt
1 T goji berries
1 t chia
¼ cup unsweetened coconut flakes
drizzle of honey, real maple syrup, sugar-free syrup or agave nectar, as desired
shake of cinnamon, as desired

Method
1. Add all ingredients into a blender. Blend until smooth.
2. Heat a pan to medium-low heat (more towards low). Once the pan has heated, spray with coconut oil (or any other spray oil).
3. Spoon the mixture onto the pan and slowly swirl outwards. Sometimes you need to assist this process with your fingers because the mixture can stick and not move/move too much and make holes in your pancake. I cannot express how patient you need to be here.
8. After each pancake I remove the pan from the heat and let it cool. During this time I usually prep the topping.
9. Once the pan has cooled down to at least warm, repeat the same procedure.
10. Keep the pancakes on a plate in an oven at 100ºC while you are cooking the remaining mixture.
11. Serve with toppings and eat warm!