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Zesty Berry & Macadamia Overnight Oats

Overnight oats are your solution to time poor mornings and breakfasts that leave you hungry again 2 hours later.

Oats are high in fibre, minerals and great for heart heath and lowering ‘bad’ cholesterol levels. Furthermore oats are a wheat free, low gluten grain, making them easy to digest and with their low GI properties a sustainable breakfast option to assist with weight loss and management.

This recipe is part of your Holistic Metabolism Meal Plan in the upcoming ebook ‘Your Holistic Metabolism’. My Zesty Berry & Macadamia Overnight Oats recipe is sugar free, wheat free and cows dairy free. For your full #HolisticChicks Holistic Metabolism Meal Plan follow Claudia Beyer – BareVitality on facebook for ebook updates.

You can choose between organic rolled oats or steel cut oats. The steel cut variation contain greater nutritional properties and have a slightly nutty taste + are bit more chewy.

Recipe:

1/2 cup organic rolled or steel cut oats

1/3 cup filtered water

2/3 cup almond or coconut milk

1 tsp vanilla extract

1-3 stevia drops (optional)

2-3 tbs coconut flakes

1-2 heaped tbs coconut, goats or sheep’s milk yogurt

1/2 cup fresh or defrosted berries

4-8 macadamia nuts

1 tbs lemon juice

1 tsp lemon rind grated

Combine the oats, milk, water, lemon juice, stevia and vanilla. Place in a glass jar in the fridge overnight.

In the morning top with the coconut flakes, then yogurt, berries, macadamia nuts and lemon rind.

Place the lid on top and its the perfect breakfast on-the-go or sit down and enjoy in peace and quite before the craziness of the day begins.

13/05/2015
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BareVitality, Berry, breakfast, fibre, lemon, low GI, Macadamia, organic, Overnight oats, steel cut oats, Wheat free, Your Holistic Metabolism, Zesty

Breakfast's,Desserts,Recipes,Snack's

Caramelised Banana Oat Muffins

These delights are adapted by a recipe from Pinch Of Yum!

They are wheat free, refined sugar free, low GI and super yummy.

Recipe:

3 bananas, peeled and sliced

1 cup organic oats

2 heaped tbs coconut flour

1/2 tsp nutmeg

1/2 tsp cinnamon

1/2 tsp Himalayan salt

2 tsp baking powder

1/4 cup organic butter, melted

2 eggs

3 tbs raw honey

2 heaped tbs Greek Yogurt

Topping:

1/4 cup oats

1 tbs organic butter, melted

1 tbs honey

Preheat the grill on a medium heat. Grease 10 muffin cases with butter or coconut oil or use muffin cases.

Place the banana slices under the grill and bake for 10 minutes until the bananas are caramelised (soft and golden brown).

Meanwhile in a food processor or high-speed blender, grind the oats into a rough flour consistency.

Preheat the oven to 200 degrees celsius.

In a large bowl combine the oat flour, coconut flours, salt, spices and baking powder.

In another bowl roughly mash the caramelised banana. Then add the melted butter, honey, yogurt and eggs. Pour the wet ingredients into the dry ingredients and fold through until thoroughly combined.

To make the topping mix the oats, butter and honey together.

Spoon the mixture into the muffin cases so they are around 3/4 full. Top each case with the oat topping and then place the trays into the oven.

Bake for 10-12 minutes or until golden brown on top.

Allow the muffins to cool for 5-10 minutes before taking them out of their cases.

Enjoy!

14/03/2015
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banana, Caramelised Banana Oat Muffins, low GI, Oats, organic, Sugar free, Wheat 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?

Recipes,Snack's

Pear, Zucchini & Banana Muffins – gluten /refined sugar/nut free

Healthy muffins are so perfect for an on the go snack, to put in the lunch boxes, with a cup of tea or a delicious spiced cocao hot chocolate (recipe coming soon). These muffins as so moist and full of fruit and veggie goodness.

Usually muffins are full of empty white carbohydrates and sugar. Enjoy these guilt free my loves- only natural sugars and whole food, low GI carbs. The banana and pear sweeten the muffins and the optional addition of maple syrup can be used if you have a sweet tooth like me.

Recipe:

Wet ingredients:

2 large bananas, mashed

1 pear, sliced into small pieces

1 zucchini, grated

1/2 cup goats milk/greek yoghurt

2 x eggs

3 tsp vanilla extract

1/4 cup macadamia/coconut oil

2 tbs maple syrup (optional)

Dry ingredients:

1/2 cup buckwheat flour

1/2 cup coconut flour

1 tsp cinnamon

1 tsp all spice

1 tsp baking powder

1/2 tsp celtic salt

Optional topping:

Extra maple syrup

Sunflower seeds

Preheat the oven to 220 degrees.

Grease a muffin tin or line with papers.

Combine all the dry ingredients in a large bowl. In a separate bowl combine all the wet ingredients.

Pour the wet ingredients into the large bowl with the dry ingredients and mix thoroughly. Spoon mixture evenly into the muffin tin. Top the muffins with the optional toppings and place in the oven.

Bake for 15-20 minutes or until lightly brown on top.

Enjoy!

07/08/2013
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Gluten Free muffins, Healthy muffins, low GI, lunchbox, Nut free muffins, Pear Zucchini Banana Muffins, recipe, Sugar Free Muffins

Desserts,Recipes,Snack's

Mini ricotta cheese cakes

I’m moving house in a week and I have been trying to decrease the contents in my cupboard and fridge. I had a container of ricotta cheese that needed using and between the many containers of nut meals, this deliciously healthy treat was created.

Like most my recipes, these cheese cakes are grain free (including no gluten) and uses coconut sugar. Coconut sugar is classified as a low GI food and has a high mineral content, making it a much healthier alternative to refined white or brown sugars. You can also just use honey or make it completely sugar free and add some fruit on top.

Recipe:

Crust:

– 2/3 cup pecan meal

– 1 cup hazelnut meal

– 1-2 tbs coconut sugar

– 5 tbs coconut oil (melted)

Cheese cake filling:

– 1 1/2 cups ricotta cheese (best from the deli section)

– 1/4 tsp celtic salt

– 1/2 tsp vanilla extract

– 1/2 tsp cinnamon

– 1 tbs honey

Preheat oven 175 degrees.

In a bowl combine all the crust ingredients. If the mixture appears too dry add a touch of warm water or alternatively add more nut meal if it’s too moist.

Press dough into the sides of a greased muffin tray.

Bake for 12 minutes or until crust starts to go brown and then allow to cool.

Combine all the filling ingredients into a blender or food processor. Blend into a smooth consistency.

Fill the crust cups while still in the muffin tin and refrigerate for at least 20 minutes.

Take your mini cheese cakes out of the tray and top with your favourite topping. I used cocao nibs, however berries would also be delicious or a concentrated lemon syrup.

Store in an air tight container in the fridge.

Enjoy!

05/06/2013
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easy, gluten free, grain free, healthy, low GI, Mini ricotta cheesecakes, quick, recipe, refined sugar free

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Zesty Berry & Macadamia Overnight Oats

Caramelised Banana Oat Muffins

The Chocolate Wellness Brownie!

Pear, Zucchini & Banana Muffins – gluten /refined sugar/nut free

Mini ricotta cheese cakes