Every Tuesday night in our little share house family we alternate with who cooks the evening meal for all. There are basically two rules; 1. cook a ‘clean’ and healthy meal and 2. make it substantial enough for the manly men too! Continue reading “HEALTHY QUINOA NASI GORENG”
A healthy cookie is honestly HARD to find. or at least one that is crunchy and actually cookie like. I have had some serious cookie fails (usually with protein powders) in the kitchen and so each batch always comes out of the oven with a little natural hesitation. But FINALLY here is a cookie that tastes amazing and won’t disappoint on the crunch or taste factor. Continue reading “SALTED CACAO AND HAZELNUT COOKIES”
The other day I caught myself out by saying “oooo if you are feeling sick eat white foods… they are apparently good for your immune system” and then followed by listing off all of the white coloured foods I could think of… Onion, garlic, mushrooms, leeks, cauliflower… and then I stopped realising that I had only ‘heard’ this once and had NO IDEA why or if it was true.
So here is the dirt behind why certain food colours mean certain things to our body and why.
WHITE = IMMUNITY (beta-glucans); Immune system. Ok so I was right here. White foods activate our natural killer cells and reduce cancer risk whilst strengthening our immune systems
RED = HEART (lycopene); improves heart and blood health, supports joints and increases circulation.
ORANGE = VISION (beta-carotene); boosts eye and skin health and may decrease your risk of developing cancer
YELLOW = BEAUTY (carotenoids); stimulates digestion and promotes collagen growth for radiant youthful skin and strong bones
BLUE/PURPLE = AGING (anthocyanins); powerful healing antioxidants for retinal health and vision, assisting with healthy aging and improving memory
GREEN = DETOXING (chlorophyll); powerful detoxers, improves oxygenation and normalises digestion
So now when mum says “eat your greens” you can turn around and say “but what about my reds and whites too?”
Forget the diamonds, jewels, fine dining, champagne and red roses… Valentine’s day is all about the CHOCOLATE and lots of it. If there is one thing you should all know about me – the way to my heart is all about the food. Strawberries coated in dark chocolate, decadent slices, choc-raspberry tarts and cheesecakes or any cake for that matter oozing with chocolatey goodness. Continue reading “COCONUT CHOCOLATE LOVE BISCUITS”
If Christmas isn’t your favourite time of the year then maybe these will change your mind. Like wise if you aren’t the biggest choc mint fan… these jingle balls will definitely change your mind! They are my all time favourite protein balls and are a Christmas must! Perfect way to enjoy the silly season whilst maintaining your protein levels and reducing your intake of artificial sugars!
Continue reading “SPIRULINA MINT JINGLE BALLS”
What’s a freezer without a stash of wholesome muffins? Every second Sunday I find myself in the kitchen whipping up a large batch of healthy banana muffins for on the go quick snacks, morning teas or when you just feel like a muffin. These are quick and simple and a great recipe for the kids (nut free) Give them a go! Continue reading “SUGAR FREE BANANA AND BLUEBERRY MUFFINS”
When you are running around or working all day sometimes the last thing you want to do is cook dinner so the ice cream container, frozen meals or endless slices of toast seem like the best option? WRONG!! You can whip up a healthy and wholesome dinner with very minimal ingredients in about 12 minutes. Continue reading “7 HEALTHY DINNERS IN UNDER 12 MINUTES”
I refer to this satay sauce quite a lot in my recipes. Satay pies, curries, stir frys, pizzas, burgers and as a dipping sauce for rice paper rolls, spring rolls or meatballs. It is pretty simple to make and a great healthy low fat alternative to the processed sugary sauces you buy from the super market. Just make sure you have your peanut butter tub ready to rock and roll – and sample as you go! It is delish! Continue reading “SATAY SAUCE”
If you follow any health or fitness foodie on instagram you are bound to have come across Matcha Green Tea Powder. Not only does it have the most beautiful green colour and make everything look stunning, it is amazingly good for you too. Just like regular green tea which is packed with antioxidants, matcha is great for your insides and metabolism. Green tea not only speeds up your metabolism and gives you energy, it is great for detoxing and weightloss! Continue reading “MATCHA COCONUT BALLS”
This would have to be my signature and most successful to date raw sugarfree dessert. Firstly if you know me well you will know that I am … how shall i put this… a HUGE fan of (some might say obsessed with) peanut butter. Not only does it taste amazing but it also has amazing health benefits. Peanut butter, and I am talking the natural no added sugar or vegetable oil ones, is chock-full of heart-healthy monounsaturated fat which reduces belly fat, decrease your risk of diabetes, heart disease and other chronic health conditions. The combination of fibre and protein fills you up and keeps you fuller for longer, so you eat less overall. One study published in the Journal of the Medical Association found that consuming about 2 tablespoons a day at least 5 days a week can lower the risk of developing diabetes and belly fat by almost 30%. Hell yes!!!
So get your spooning on!!!
CHOC PEANUT BUTTER SALTED CARAMEL SLICE GF SF DF V* P*
CHOC BROWNIE BASE
1 1/4 C rolled oats
1 C pitted dates (soaked overnight in water)
½ C cacao powder
½ coconut oil / olive oil
2/3 C honey or pure maple syrup
PEANUT BUTTER CARAMEL CENTRE
1.5 C natural peanut butter
1 C pitted dates soaked overnight in water
2/3 C honey or pure maple syrup
4T coconut cream Note: don’t shake the tin – use the thick cream from the top
1tsp sea salt
CHOC GANASH TOPPING
Block of dark chocolate or homemade raw chocolate (see alternative recipe at bottom)
¼ C natural peanut butter
1-2T coconut cream
1tsp sea salt
* Salted crushed peanuts for topping
The best part about this recipe is that although it has so many nutritious amazing ingredients- it’s really simple!! It’s a whizz layer freeze style of baking.
It is 100% vital to have a food processor (blenders have been known to break in our house in the attempt of blending dates and peanut butter)
and you will need to soak the dates overnight AND it takes atleast 4 hours or overnight for the final product to set!!!! These times cannot be compromised or substituted. I say this now because there is nothing worse than getting to the end of a recipe and planning to plate up in 5 mins and then reading “set in fridge overnight’ Trust me – been there done that and it is totally worth the wait!
1. Blend the oats in the food processor (FP). Drain the soaked dates and blend with oats until combined – about 30 seconds. Add the oil, honey and cocoa. This should form a thick doughy base. Depending on your FP you might need to add more oats if it’s too soft. You want to have to ‘press’ the base into the tin not pour it.
2. Press into a large brownie tin lined with baking paper and refridgerate. If it looks like you have quite a lot (even once the taste testing is perfected) then press some into small patty pans to make little cupcake size peanut butter treats. I use these cute heart shape mini tart tins which make for a super special sweet treat!
3. Now the caramel centre – get those finger licking skills ready. Place the drained dates into the food processor and blitz until a smooth caramel consistency. Add peanut butter, coconut cream, salt and honey and blend for 1 minute until creamy and lump free. Pour over the chocolate brownie base and refrigerate. Now get those fingers into the food processor and lick the thing clean – once the blades are removed of course! This high protein, good fat and fibre rich layer is to die for… and it means less elbow grease in the kitchen sink cleaning!
4. Melt the dark chocolate in a bowl either over the stove or slowly in a microwave. Once smooth (and not burnt) add the peanut butter, coconut cream and sea salt and stir until it is well combined. Pour over chilled peanutbutter caramel layer and top with crushed peanuts. Place in freezer for 3-4 hours minimum or overnight for best results.
5. When ready to serve simply take out of tin and let it thaw on the bench for 10-15 minutes. Cut into slices and enjoy! You can freeze ready to grab slices for up to 8 weeks. Little tip when slicing – if the chocolate ganash is really hard and proving difficult to chop, cut long ways and then turn the slice on its side and cut the fingers/pieces that way. It is easier to cut on a small ‘edge’ side rather than flat chocolate. Little bit of architecture model making knowledge there :)
Goodluck, have fun, taste/sample regularly and let me know how it goes! Put your photo up on instagram and tag me @katie_kale_kettlebell or hashtag #kaleandthekettlebell nom nom nom
*ALTERNATIVE RECIPE OPTIONS
1/3 C coconut oil
1/3 C cacao powder
2-3Tbs honey or maple syrup
Melt coconut oil and combine with honey and cacao powder until smooth. Add in place of the melted dark chocolate for the ganash topping.
PALEO: To make this recipe paleo you can simple replace the 1 1/4 C rolled oats with nuts of choice. Almonds or a mix of ABC – Almond Brazil and Cashew would work perfectly.
VEGAN: To ensure the recipe is totally vegan use Maple syrup in place of the honey