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Currently undergoing the 14 Day Holistic Metabolism Kick Start and in stage 3 of the Holistic Chicks Meal Plan. My philosophy is to never deprive yourself of what you love, rather create or source a healthier alternative that supports your health and fitness goals. Chai & Blueberry Breakfast Pancake

This morning with only pancakes on my mind I utilised the main ingredients in the breakfast suggestion of the meal plan and created 1 big guilt-free Chai & Blueberry Pancake.

Gluten free, dairy free, sugar-free, nut free, high protein, low carb, nutrition rich & Paleo & Your Holistic Metabolism friendly.

 

Chai & Blueberry Breakfast Pancake Recipe: 

1 tbs coconut oil, melted

2 eggs

2/3 cup of a milk option on p.42 of Your Holistic Metabolism

3 tbs coconut flour

1 tsp baking powder

4-10 drops of stiva

1/2 cup blueberries, frozen or fresh

1 chai tea bag

Pinch of Himalayan salt

Brew the tea bag in 1/5 cup boiling water for 5 minutes.

Combine the coconut oil, eggs, milk, salt and stivia. Then stir in the coconut flour, baking flour and concentrated brewed chai.

Fold through the blueberries.

Heat a small amount of coconut oil in a pan and place the mixture in the middle of the pan, shaping into a circle with the back of a metal spoon.

Cool on a medium heat for a few minutes before carefully turning over and cooking the other side.

Top with whatever you desire. I served mine with goat’s milk yogurt and more blueberries. Delish!

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Chai & Blueberry Breakfast Pancake

 Cocao, Goji & Coconut Post run Recovery Ballls

Running and food- topics I love!

With the wrap up of our ‘Run Well + Run Wild’- Beginners Series last week you might have seen on the Claudia Beyer – Bare Vitality Facebook page these post-run snacks being prepared to be gifted to our lovely tribe. Well here is the recipe so no one has to miss out my running enthusiasts, running newbies, or those of you maybe inspired to take up your own running adventures with these yummy whole food post-run treats to reward your new-found healthy hobby.

A question I get asked by my clients and community all the time is WHEN and WHAT should I be eating post-run or post-workout for that matter?

Answer:

First priority is to restore your glycogen stores ASAP to assist recovery and ensure your body can optimally benefit from that training session. Without restoring the body, a workout can actually create more damage than good. Usually we don’t feel like much to eat directly after a hard run. The good news, you only need a small snack within 30 minutes of your run to restore glycogen stores. Your post-run recovery meal can effectively be consumed any time within 1-2 hours afterwards.

So ideally what should our post-run snack include? A base of a good low GI carb, in this case our organic oats, dates and raw honey. Easily digestible protein- our raw almonds. An antioxidant source- cocao powder and goji berries. A source of nourishing good fats- chia seeds, coconut & almonds.

and remember hydrate, hydrate hydrate!

After I finish a run I have a big drink of water, stretch directly afterwards and then get  into a couple of these either on my way home or as soon as I get back and then drink more water.

Only super food, whole food goodness! Organic ingredients from my creative cooking playground- The Source Bulk Foods. Dairy free and refined sugar free. While organic oats can be tolerated by some with gluten intolerance, you can switch the oats for quinoa/ rice flakes or sprouted buckwheat as a gluten free option. For nut allergies switch the almonds for a sunflower and pepita seed mix.

Have fun running and nourishing my loves!

Recipe:

2 cups of pre-soaked medjool dates *

2 tbs cocao powder

2/3 cup organic oats

3 tbs chia seeds

1/2 cup shredded coconut + extra for rolling balls in

1/2 cup goji berries

1/2 cup raw almonds or almond meal

2 tbs raw honey

Good pinch of celtic salt

In a high-speed blender or food processor, blitz all the ingredients except the goji berries into a sticky dough.

Then either mix through the goji berries or blend on a low-speed until combined.

Take a heaped tablespoon of mixture and roll into a ball before then rolling in the extra shredded coconut. If the mixture is too dry and not forming a solid ball, add a tbs or 2 of water to moisten the mixture.

Store in a sealed container in the fridge.

*Soak dates in a bowl of filtered water for at least 20 minutes and then rinse thoroughly.

Enjoy!

 

 

Carob Bites

These little bites represent healthy treats in one of it most indulgent and delicious forms. I love carob as a chocolate alternative so these guilt free bites of pure goodness are often spotted disappearing far to quickly with a cup of tea after dinner!

Also work as a wonderful lunch box friendly treat for the kids that they will love!!

The carob and coconut create a caramel, chocolate fudge biscuit resemblance and are a great replacement of chocolates & biscuits.

Gluten, dairy, refined sugar, egg, additive and nut free- working around you and your families health requirements can be super delicious, quick and easy.

carob coconut bites

Recipe:

1 cup of medjool dates 0r about 8, pitted

1 cup quinoa flakes

1 cup shredded coconut

2-3 tbs carob powder

2/3 cup soft or melted coconut oil

1 tsp vanilla

Place the dates, quinoa flakes, carob and half the shredded coconut into a food processor, blender or thermomix.  Process until you achieve an even consistency (Thermomix: 3-4 seconds/ speed 8). Add the remaining shredded coconut, coconut oil & vanilla. Blend on a low speed until all mixed through evenly (Thermomix: ( 3 seconds/ speed 2) .

Spoon mixture into a lined slice tray and smooth to create a 1-2 cm thickness of the slice.

Set in the fridge for at least 1 hour before slicing into small squares, rectangles or what ever you desire.

Enjoy!

This recipe makes a small batch so feel free to double the ingredients if you have many sweet tooth’s in the house 🙂

Keep in a sealed container in the fridge.

The most deliciously moist brownies you will ever taste! These Sweet Potato Brownies are a must make!!

They are the perfect GUILT FREE treat with so much hidden goodness inside. Gluten free, grain free, dairy free, refined sugar free, nut free & paleo friendly my loves. Being nut free they are also a fantastic lunch box friendly treat.

I have been having one with a cup of tea each day. Actually make that 3- all in the name of getting my veggies in!

Recipe adapted via PaleOMG!

Recipe:

– 1 medium sweet potato

– 3 eggs, whisked

– 1/4 cup coconut oil, melted

– 1/2 cup raw honey

– 1/2 cup good quality dairy free choc chips or chocolate pieces (optional)

– 3 heaped tbs coconut flour

– 2 heaped tbs cocao powder

– 1/2 teaspoon baking soda

– 1 teaspoon vanilla extract

-1/2 teaspoon cinnamon

– 1-2 pinchs of salt (Celtic/Himalayan preferred)

 

Preheat oven to 230 degrees. Cut the sweet potato in half and punch holes all around it with a fork. Throw in the oven for 30-40 minutes until it is soft and cooked through. Peel off the skin and mash it in a bowl.

Alternately peel and cut the sweet potato into pieces and boil until soft. Mash in a bowl.

Turn the oven down to 190 degrees.

Mix to in the coconut oil, honey, vanilla and eggs. Then add the coconut flour, cocoa powder, baking powder, cinnamon, salt and choc chips if you choose and combine well.

Pour onto a lined baking tray and bake for 30-35 minutes.

Let them rest to cool for a bit and slice into desired proportions.

Enjoy while they are warm!

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