Feel Good Nutrition

Chia Oat Wrap
With Guacamole & Spiced Beans

20g chia seed
170g oats
500ml water
Salt pepper

Blend all above together and let sit in blender 10-15 minutes.

In a pan heat.. 1 can red kidney beans, few pinches of cumin, turmeric, paprika, salt and pepper. Heat in pan until dry then set aside,

Make guacamole in a bowl by adding 3 avocados, mashed, 1 small chopped red onion, juice of one lemon, salt and pepper to taste. This will leave you left over guacamole.

Cook tortilla by spooning a few spoons of tortilla mix into the pan and spread as thin as you can. Cook about 5 minutes on each side on medium pre-heated pan with a tsp of olive oil.

Repeat until you used up all wrap mix.

Then build your wrap and enjoy!

Spiced Bean Salad 🌟
Vegetarian, gluten free 🌟

4 cups of mixed salad veg of choice. I used chopped lettuce, grated carrot, grated raddish, sliced cucumber, sliced red pepper.
Prepare and mix together..

1 cup butter beans cooked (1 can drained)
2-4 pinches turmeric
1/2 tsp cumin
1/2 tsp paprika
Salt/ pepper to taste
Mix above together..

8 figs sliced
1 avocado sliced
1 small onion chopped to small pieces
1/4 cup Feta cheese and olives
Prepare and mix into salad..

2/3 cup walnuts and 1/3 cup pumpkin seeds with 3 tbsp maple syrup, heated until syrup dries around nuts, mixing occasionally.
Mix about half into salad. Keep some for later snacking.

Make dressing..
2 cloves garlic, crushed
1 lemon squeezed
4 tbsp olive oil
Salt & pepper to taste
2 tbsp honey

Mix into salad.

Serve! Enjoy!

3-4 chicken breasts chopped into bite size pieces
1 small red onion chopped
4 cloves garlic chopped
Salt and pepper
1 head of cabbage chopped in half then sliced
1 200g tub cottage cheese
Chunk of Parmesan (about 2 tbsp) grated
Extra Virgin Olive Oil

Place cabbage in a bowl, toss with 2 tbsp olive oil, 1 tsp salt, 1/2 tsp pepper. Place on baking tray covered with parchment paper and bake at 200c for 20-25 minutes, mixing in the middle.

Cook chicken cubes in 2 tbsp olive oil until thoroughly cooked (about 8 minutes)

Mix the cottage and pleated Parmesan cheese together and add a little more salt and pepper,

Add cheese to cooked chicken and heat through for about 2 minutes.

Plate roasted cabbage and top with chicken,

Enjoy!

Seed Bread 🌟
Gluten-free, grain-free, dairy-free, sugar-free, egg-free & Vegan 🌟

35g psyllium husk
300g ground flaxseed
50g whole chia seed
275g roughly ground pumpkin seed
1 tsp salt
400g water
2 tbsp extra virgin olive oil

Mix all dry ingredients (seeds, husk, salt) together, then add water in two parts, mixing each time. Then add oil and mix thoroughly again.

Press firmly into bread baking tin lined with parchment paper.

Bake at 180c for 1 hour.

Remove from tin keeping in parchment paper and bake for another 10 minutes at 180c.

Remove and fully cool on wire rag, not on flat surface or the bottom will become wet from heat moisture.

Slice and place in freezer.

Enjoy! 🌟

Easy & Delicious Tomato Soup 🌟

1 kilo tomatoes (boiled for 5 mins and peeled)
1 cup water
1 small chopped red onion
4 cloves garlic chopped
1 tbsp olive oil
3-4 tbsp butter
1/3 cup grated Parmesan
Handful fresh basil
Salt & pepper to taste

Cook onion and garlic in 1 tbsp olive oil for 4 minutes until just starting to brown.
Add tomatoes. Blend. Add butter, water & basil and blend again. Add cheese, salt and pepper.

If you don’t have handheld blender, you can literally place all ingredients (except cheese) in a blender and blend, then heat on the stove, add cheese, serve..

Enjoy!

1 cup sushi rice
Seaweed sheets
7 eggs
2 tbsp gluten free soy sauce (tamari)
2 tbsp Worcestershire Sauce
1/4 cup rice vinegar
2 tbsp agave syrup or honey
Sesame seeds
Furikake seasoning

Cook the rice in a pot. When it’s nearly done add the rice vinegar mixed with agave or honey, then continue cooking until done.

Make tamago by whisking eggs, add soy sauce and Worcestershire sauce. Mix.
Apply egg in thin layer in tamago pan. Roll into tamago shape, add another layer allowing it to roll under cooked tamago. Then repeat.. once it’s the thickness you like, remove and make a new one. This can make x2.

Get seaweed sheet, add thin layer of cooked and slightly cooled rice. Sprinkle sesame seed and furikake seasoning, or just sesame seed. Add thinly sliced veg and sliced tamago. Roll tightly. Slice into sushi pieces. Repeat.

Enjoy!

Chickpea Banana Cookies

1 can chickpeas
3 small banana
1/4 cup peanut butter
3 tbsp maple syrup
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp vanilla
Pinch salt
2 tbsp flaxseed
1/4 cup Choc chips

Mix all ingredients in food processor to form a dough..

Place spoonfuls on parchment paper covered baking tray.

Bake for 20 minutes 180C.

Cool and enjoy!

Vegetarian Pasta

1 large sweet potato cut into cubes
1 red bell pepper chopped
6 cloves garlic
Pinch salt
1 tbsp olive oil
Place above ingredients on baking tray covered with parchment paper. Mix around to coat in salt and oil then bake at 200C for 20 minutes.

2 zucchini sliced
2 carrots sliced
1 onion sliced
4 cloves garlic chopped
1 tsp oregano
Salt and pepper to taste
1 tbsp olive oil
Cook above ingredients together in a pan until cooked through. Medium heat.

Cook pasta as instructed. I used about 1 1/2 cups of gluten free pasta.

Drain pasta once cooked and add to already cooked zucchini and carrot..

Blend roasted sweet potato, red pepper and garlic in blender with about 3/4 cup water. Put 1/4 cup at a time and continue until you have consistency of sauce you want. You can add more or less..

Sprinkle with Parmesan, chopped parsley and a few toasted pine nuts.

Enjoy!

Chickpea Bread 🌟
Gluten-free, Sugar-free, Dairy-free
Grain-free, High-protein 🌟

300g dried chickpeas
6 tbsp psyllium husk flakes
3 tsp bicarbonate soda
1.5 tsp salt
1 tbsp dried rosemary
25 ml Extra virgin olive oil
45 ml apple cider vinegar
225-275 ml water

Soak chickpeas in water overnight, make sure water is plenty higher than chickpeas as they will absorb a lot of it.

The next day..

Preheat oven to 180c

Place all above ingredients in a food processor and blend together to form a dough. Start with the least amount of water and add only if you need it. I added the 275ml water and should have added less, perhaps stopped at 250ml.

Once a dough has formed, shape into a bread round or oval loaf shape, place on parchment paper on baking tray.

Sprinkle top of bread with a little more salt and rosemary.

Bake at 180c for 70 minutes.

Cool on wire rack, then slice and place in fridge or freezer in parchment paper then ziplock, or other Tupperware. I place in freezer and remove to toast as needed.

Note: you can leave out the rosemary if you’d prefer this bread plain, or you can add other seasoning too.

Chocolate Mousse
Gluten-free, dairy-free, sugar-free
200g dairy free dark chocolate (use sugar-free to keep recipe sugar-free)
2 packs soft tofu
5 tbsp raw cacao
1/3 cup maple syrup
1 tsp vanilla
1 tsp cinnamon

Melt chocolate in a bowl over pot of boiling water.

Mix cacao powder with just enough boiling/hot water to turn it into a thick chocolate sauce and remove all the powdered chocolate lumps.

Blend drained tofu with the cacao powder that is mixed with water and maple syrup. Once it’s looking smooth then add the melted chocolate, vanilla and cinnamon and blend again until smooth.

Pour the mousse into serving bowls. I filled 8 dessert bowls.

You can put chopped pieces of healthy brownie inside as I have done in the video, if you choose or have it on its own.

My brownie recipe is in the previous video.

Give it a go, and enjoy!