NATURES SKITTLES

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?”

K

MATCHA COCONUT BALLS

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”

CHOC PEANUT BUTTER SALTED CARAMEL SLICE

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

 

METHOD

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

K

 

*ALTERNATIVE RECIPE OPTIONS

 

RAW CHOCOLATE

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

CARB IT UP

If there is one word in the health and fitness industry that makes people confused and nervous it would have to be CARBS!! Mention the word carbs to a friend or work colleague and you are better get comfy because chances are you are in for an epic convo/essay. Everyone has read some glossy fitspo mag which seems to claim the secret low down on carbs. Only problem is, next months issue will probably be claiming something different. Continue reading “CARB IT UP”

NAUGHTY ‘N’ NICE RUMBALLS

 

With the Christmas season in full swing it is time to get out the baking tins and wooden spoons for some seriously delicious Christmas baking. Not only will it brighten your day and make the last weeks of work that little bit sweeter – homemade baking makes for wonderful Christmas presents for loved ones and colleagues. After all Christmas is about food… and giving!! Continue reading “NAUGHTY ‘N’ NICE RUMBALLS”

ARE EGGS ALL THAT THEY ARE CRACKED UP TO BE?

Well the answer to that is YES!! ABSOLUTELY!!! Eggs are a very important part of a healthy clean eating lifestyle and one of the most nutritious foods on the planet. They are a great source of healthy fats and protein which keep you feeling full. They are also super easy to cook, relatively inexpensive and easy to transport!!  Continue reading “ARE EGGS ALL THAT THEY ARE CRACKED UP TO BE?”

BEST AVO SMASH IN CANBERRA

I am that predictable girl who always scans the menu for some plain and boring (as if) avocado smash on toast. Of course with some poached eggs, some greenery and Persian feta you cannot go wrong. Oh and smoked salmon too is always a good final touch. I have found my top 10 breakfast places in Canberra and put their smashed avocado and toast specialties to the test. Here are my reviews. Hope I don’t offend anyone – I am a tough critic… especially when it comes to soggy toast or hard eggs!! #RAGE Continue reading “BEST AVO SMASH IN CANBERRA”

MATCHA LATTE

“The rise of the healthy latte is taking Sydney by storm. From ‘superfood’ tonics and coffee alternatives, to organic traditional roasts brewed with fresh nut milks, these chic and healthy new beverages are gracing café tables everywhere and redefining the term ‘latte’ itself.” – Out in Sydney.

Continue reading “MATCHA LATTE”

SLOW COOKED BEEF RAGU

Holy slow cooker yum. Who ever invented the slow cooker is a genius. Throw everything into a large ceramic dish, flick a switch and go to sleep or work and voila 8 hours later you have the most tender juiciest meat creation ready to serve. No fear of fire, burning, over flowing or overcooking. This beef ragu is going to be a crowd pleasure and sure to make you look like the fanciest chef in town. Continue reading “SLOW COOKED BEEF RAGU”

CRISPY BRUSSEL SPROUT CHIPS

When it comes to healthy eating – indulging in commercial hot chips is a no no. Of course the occasional hot chip intake isn’t going to do us any harm but there is a rising trend in hot chip alternatives that are taking over? Sweet potato chips and now even zucchini chips are making their way onto menus at popular cafes and takeaway joints. Polenta chips? Parsnip chips? Even eggplant chips? But what about brussel sprout chips? Continue reading “CRISPY BRUSSEL SPROUT CHIPS”