low carb |

Blueberry & Cocao Pancakes – Grain Free

Really just because you can never have to many pancake recipes….

Best thing about these Blueberry & Cocao Pancakes are that they are a super filling, low carb, high protein, grain and refined sugar free healthy start to the day! No Guilt Pancakes!! How can you not love them??

I needed a bit of a protein hit yesterday morning and was about to throw together a quick protein smoothie before deciding on protein pancakes instead. The ingredients are very similar, however a completely different texture and taste to mix it up!

Unlike a lot of grain free pancake recipes, these are quite light and fluffy and stay together – hurray!!!

I used Quest vanilla protein powder for these Blueberry & Cocao Pancakes and adapted one of their recipes for inspiration. Thanks Quest 🙂

Blueberry & Cocao Pancakes Recipe:

Serves 1:

Pancakes

1 scoop of vanilla Quest protein powder or brand of choice

1/4 cup filtered water

1 egg

1/2 tsp baking powder

pinch of high quality mineral salt

1/2 cup frozen blueberries + extra for topping

1 tsp coconut oil for frying

Cocoao nibs for topping

Cocao Sauce

1 tbs vanilla protein powder

2 tbs cocao powder

2 tbs coconut milk

To make to pancakes just combine all the ingredients except the coconut oil and cocao nibs.

Then heat the coconut oil in a fry pan on a medium heat. Spoon to mixture into the fry pan creating two separate pancakes and allow to cook through for about 2-3 minutes or until lightly brown. Use a spatular to flip the pancakes and cook for a remaining 1-2 minutes while you whip together the sauce.

The Sauce: combine all the ingredients with a spoon until smooth.

Serve the pancakes on a plate, top with blueberries and cocao nibs and then drizzle with the Cocao sauce.

Now its ready to eat and enjoy. Too easy!!

And don’t forget to tag your pancake recipes on Instagram with #barevitality #HolisticChicks.

23/10/2015
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Blueberry, cocao, grain free, high protein, low carb, pancakes

Snack's

Choc Chip Flax Cookies

Ok so this is version 2 of my Choc Chip Cookie Recipe because you really can never have enough cookie recipes. This version has a high fibre and omega content and a completely different texture and taste.

Try them both and let me know which you prefer? Original Choc Chip Cookie Recipe

Gluten free, dairy free, high fibre, low carb, protein & omega rich.

Recipe:

2 Eggs

1 1/2 Cups Almond Meal

1/2 Cup Flaxseed Meal (ground flaxseeds)

1/2 Cup Quinoa Flakes

1/3 cup Coconut Sugar

1/2 Cup Coconut Oil, melted

1 tsp Vanilla

1/3 cup Choc Chips (preferable dairy & refined sugar free)

Preheat the oven to 190 degrees celsius.

Combine the eggs, coconut oil, coconut sugar & vanilla in a bowl. Then stir in the quinoa flakes, almond & flax meal. Last of all folder through the choc chips.

Spoon onto a lined baking tray 1 heaped tbs of mixture, with a 1-2 cm gap between biscuits.

Bake for 12-15 minutes or until lightly golden.

Allow to cool before removing from the tray.

Enjoy x

09/09/2015
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Choc chip flax cookies, Dairy free, flaxseed, gluten free, high fibre, low carb, protein rich, quinoa

Lunch & Dinner's

Throw Together Avocado & Barramundi Salad for Glowing Skin

I love good food and I love cooking however I avoid recipes with lots of steps or that take more than 30 minutes to prepare. Most days my diet consists of healthy throw together meals and snacks, leaving the longer recipes for special occasions when I have the time and I am in the headspace for a bit of mindful cooking for the soul.

Throw together meals are my staples. Embracing the simplicity of fresh, wholesome food.
This Salad is a newly created favourite that is packed with skin nourishing goodness. Working outdoors in winter definitely places a toll on my skin. This salad gives my skin such a boost from inside out. Gluten free, dairy free, low carb, super fresh and simple, Your Holistic Metabolism friendly and packed with skin nourishing goodness I hope you love it as much as me.

Recipe:

Serves 2:

2 Barramundi Fillets

1 Avocado, sliced into squares

1 tsp fresh minced garlic

1 tsp Coconut oil

1/2 Cucumber, cut into circles 1 cm thick and halved

2 bowls of mixed lettuce leaves

1/2 Lemon

Sprouts (optional)

S & P to taste

Heat the coconut oil in a fry pan with the garlic on a medium heat. Place the barramundi in the pan and fry for a few minutes on each side or until cooked through.

In the 2 bowls combine the lettuce, cucumber and avocado.

Break up the fish and toss through the salad with a high quality salt and pepper to taste. Top with sprouts if desire and serve with a wedge of lemon.

Enjoy x

31/08/2015
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avocado, barramundi, Dairy free, fresh, Glowing skin, gluten free, healthy, low carb, recipe, Salad, throw together, Your Holistic Metabolism

Lunch & Dinner's

5 minute Squid Thai Stir-fry

When planning a trip to visit my dad and his wife, before even thinking about booking plane tickets and organising important things, my list of ‘can you please cook these for me’ meals becomes first priority. This list is usually constructed over multiple months of phone conversation food talk inspiration. While I love cooking, having loved ones cook for you can’t be beaten.

So this is one of my favourites that usually makes the list. So fresh, simple, nutritious and incredibly yummy! Now I’ll have to admit I haven’t actually made this myself (Dad does it best), but watching it been thrown together represents a whole food, quick and easy meal like no other.

I would love to hear your favourite meals that a loved one cooks for you?

Gluten free, dairy free, low carb, paleo friendly, nutrition packed.

Serves 2

Recipe:

4x squid tubes, sliced horizontally to create rings

3x bunches of bok choy, finely chopped

1 red capsicum, sliced

1/2 cup of fresh chopped coriander

2-3 cloves of garlic, finely chopped

2-3 fresh chillies, finely chopped

3-4 tbs soy sauce (make sure its gluten free if gluten intolerant)

1 tbs raw honey

1 tbs ghee or coconut oil

Make sure all the ingredients are ready to throw in instantly. Over cooking will cause the squid to go chewy and lose the freshness of the other ingredients. Cooking time should be 3 minutes max.

Heat the oil in a wok and then add the squid, bok choy, capsicum, garlic and chillies. Toss and cook for 1 minute.

Add the soy sauce and honey and continue to cook for another 1 minute.

Toss through the coriander for the last 30 seconds and serve while hot.

Enjoy!

27/10/2014
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5 minute Squid Thai Stir- fry, Dairy free, easy, gluten free, low carb, nutrition, paleo friendly, quick, simple, squid, whole food

Desserts,Snack's

Mini Sticky Date Protein Muffins

Initially this morning I had set out to make some quick protein bliss balls as I was all out of snacks! A bit to much of this and not enough of that and my bliss ball mixtures was resembling more a thick, decadent sauce, which actually would have been amazing over some Greek Yogurt… but I was after on-the-go snacks so with adding a bit more of this and a bit more of that and finding inspiration at the back of my kitchen cupboard (mini muffin tins) these super delicious snacks were created.

Now in sharing this recipe, I take no responsibility for the outcome of the finished product. They may turn out a #foodporn success and completely out stage mine or they may be the type of batch you have to recreate into a trifle they were such a disastrous creation due to my lack of recording any such ingredients or measurements. Use my estimated recipe as a guide and taste as you go and adjust as you think fit.

Best of luck and if they don’t work, recreate them into something even better!

Gluten free, grain free, dairy free, sugar free, low carb, high in protein.

Recipe:

2 scoops of a Natural Vanilla Protein Powder

1 cup pitted dates

1 cup almond meal

2 eggs

1/4 cup filted water

1/2 tsp baking powder

Icing:

1/2 cup pitted dates

1/2 cup nut butter (natural peanut or almond or mixed nuts)

1 tsp vanilla extract

1 heaped tsp cocao (optional)

1-3 tbs water

Pre-heat the oven at 150 degrees celsius. Grease a mini muffin tin with coconut oil.

Blend or process the dates and 1/4 cup water together to create a paste. Add the protein powder, almond meal, baking powder and eggs and continue to combine thoroughly.

Spoon the thick yet pourable mixture into the muffin tin cups and place in the oven for 10-12 minutes or until lightly golden on top.

Start making the Icing by combining all the ingredients into the blender or processor until smooth. Your water quantity will depend on how thick the mixture is. You are aiming for a firm spreadable consistency.

Once the muffins are out of the oven, run a knife around the side of each cup to loosen and allow to cool for 10 minutes.

Now the best bit. Slab on some icing and enjoy!!

Store in the fridge in a sealed container.

16/09/2014
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Dairy free, gluten free, grain free, high protein, low carb, Mini Sticky Date Protein Mufffins, muffins, Sugar free

Desserts,Recipes,Snack's

The Chocolate Wellness Brownie!

It has been shown that chocolate brownie’s are one of the top ‘go to’ indulgences related to emotional eating. So why is this?

Yes the decadent, rich chocolatey flavour and balance of the hard outer texture and moist centre play a role, however there is more to the craving than this.

Chocolate is often craved due to low blood sugar levels as pure cocao is low on the GI scale, helping to regulate levels. This explains why you crave chocolate when we are irritable after missing a meal or are not consuming well balanced meals.

Chocolate is also considered a comfort food due to increased levels of serotonin being realised into the brain. Serotonin is that feel good chemical allowing a person to temporarily feel uplifted.

When the body is lacking magnesium we usually crave chocolate due to it’s high trace mineral levels. So ladies when it’s that time of the month this is why chocolate can’t escape your mind.

Now add sugar and carbs as common comfort cravings and the chocolate brownie is the perfect savour to your day it may seem. Unfortunately the common brownie recipe is made up of simple carbohydrates, large amounts of refined sugars and processed coco (nutritionally depleted) leaving us in an unbalanced, foggy, more emotional state and so the cycle continues.

These chocolate brownies are gluten, grain, sugar, dairy, nut free. Low GI, high protein, vegan, low carb, and packed with essential fatty acids and beneficial nutrients for our over all health and emotional wellbeing. They really do sound to good to be true don’t they!!

Recipe:

– 3 heaped tbs cocao powder

– 2 cups organic black beans (I used dried beans & soaked and cooked them however canned beans will do the trick just make sure you rinse & drain them well)

– 3/4 cup ground flaxseed

– 1/2 cup coconut oil, melted

– 1/2 cup pure maple syrup

– 2 tsp pure vanilla extract

– 2 pinches celtic salt

– 1/2 tsp baking powder

– 1/2 cup cocao nibs

Preheat the oven to 180 degrees celsius.

Grease a slice tin with a small amount of coconut oil.

In a blender thoroughly combine all the ingredients except the cocoa nibs. Once you have achieved a smooth consistency stir through the nibs.

Spoon the mixture into the tray so the slice is about 1.5-2 cm thick. Add some extra cocao nibs on top and place in the oven.

Bake for about 15 minutes or until slice is set on top. Allow to cool for at least 10 minutes before slicing.

Enjoy with out a thought of guilt!!

Resources:

Fitday- Why do women crave chocolate?

Lunch & Dinner's,Recipes

Quick meat free Monday meal!

How often do you have those nights where your tired, hungry and just feel like something easy for dinner? Whether that’s once a week or every night, prevent yourself from picking up the phone to order take away or using convenience meals which can be thrown in the microwave. Here is a healthy Mexican inspired, vegetarian dinner option that takes less than 5 minutes to prepare and can be baking while you do what you need to do. While I am not vegetarian, having 2 meatless days a week is highly beneficial for your digestive & detoxification system.

Low carb, paleo, vegetarian, gluten free, grain free and full of goodness. There is also the option to add a layer of chicken, mince or turkey if your not wanting the vegetarian option.

Serves 1

Recipe:

3 large mushrooms

1 handful of baby spinach leaves, finely chopped

1/2 handful of fresh parsley, chopped

1/2 tomato, diced

1/2 avocado

1/2 can organic kidney beans

Hymalayan/celtic salt & pepper

1 tbs goats cheese

1/2 lemon

Preheat the oven to 200 degrees celsius.

Take the stalk out of the mushrooms.

Combine the parsley and spinach and divide it between the 3 mushrooms.

Rinse the kidney beans. Mash together the beans, avocado & S&P generously. Fold through the tomato and add a heaped tbs of the mixture onto each mushroom.

Top with the goats cheese and place in the oven for approximately 15 minutes of until the mushrooms soften.

Serve with a drizzle of lemon juice.

Enjoy!

19/05/2014
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dinner, gluten free, grain free, healthy, low carb, Mexican, mushrooms, paleo, quick, vegetarian

Lunch & Dinner's,Recipes

Quinoa Kale Salad

Such a perfect summer lunch or a light dinner. Packed with so much nutritious deliciousness for glowing skin, muscle recovery and healthy bones, heart and eyes.

Vegetarian, Gluten free, low carb and full of good fats and protein.

Recipe:

Approx 5 handfuls of shredded kale leaves

1 cup quinoa

1/2 cup slivered raw almonds

1/2 cup dried cranberries

Goats Feta cheese

1/2 avocado

Dressing:

Juice of 1/2 lemon

2 tbs avocado oil

2 tbs natural greek yogurt

1/2 tsp cayenne pepper or to taste

1/2 tsp Himalayan salt

Pepper to taste

Preferably pre soak and rinse quinoa. Cook quinoa in 2 cup of water and a pinch of Himalayan salt. Allow to cool.

In a small bowl combine all the dressing ingredients.

In a large bowl toss together the kale, quinoa, almonds, cranberries and dressing.

Fold through feta and sliced avocado.

Enjoy!

10/02/2014
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Glowing skin, gluten free, good fats, Kale, low carb, muscle recovery, protein, quinoa, Salad, vegetarian

Lunch & Dinner's

Gourmet Cauliflower Mash

Impress your guest for dinner with this delicious side dish. Full of cauliflower goodness and not a potato in site, this recipe is a nutritious, low carb alternative to mashed potato.

Cauliflower is an amazing source of B Vitamins, dietary fiber, antioxidant and an anti inflammatory.

Recipe:

1 x Cauliflower

1/2 cup of water

2 tbs goats cheese or 2 tbs nutritional yeast (dairy free option)

2 tbs dairy free milk of choice (I used almond milk)

1/3 cup parsley finely chopped

Himalayan/celtic salt & pepper to taste

Cut up the cauliflower into small pieces and place in a pot with the water. Put a lid on top and steam the cauliflower for 15-20 minutes on a medium heat. Top up more water if needed.

Add the rest of the ingredients.

Depending how smooth you want the mash either use a food processor/blender (really smooth) or a electric bar mix/fork (not as smooth).

Taste and alter with more cheese, herbs or salt/pepper if you desire.

Enjoy!

02/07/2013
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Cauliflower Mash, dinner, goats cheese, Gourmet, low carb, paleo, side dish, source of B Vitamins

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