Crunchy Protein Granola Bars

Crunchy Protein Granola Bars

Crunchy Protein Granola Bars

This nutty seedy granola bar is packed full of protein and is low in sugar compared to the shop bought equivalents. Bursting with nutrient dense ingredients, these granola bars are a perfect on the-run-snack or even a quick breakfast.

Allergens: Nuts (almonds)

Notes: Leftovers can be stored in an airtight container and best enjoyed within 5 days.

Download Free Recipe PDF

Crunchy Protein Granola Bars (1)

Ingredients

  • 75g almond butter
  • 50g coconut oil melted and cooled
  • 75g coconut nectar/yacon syrup
  • 1tsp vanilla extract
  • 1 egg whisked
  • 2tsp ground cinnamon
  • ½tsp sea salt
  • 100g rolled oats
  • 75g buckwheat groats
  • 25g shelled hemp seeds
  • 50g flaked almonds
  • 50g pumpkin seeds
  • 50g raisins
  • 1tbsp ground chia seeds
  • 3tbsp ground flax seeds

Instructions

Step 1

Preheat oven to 170°C.

Step 2

Whisk together the almond butter, melted and cooled coconut oil, coconut nectar, egg, cinnamon, vanilla and salt in a large bowl until well combined.

Step 3

Combine all the remaining dry ingredients in a separate bowl and mix well.

Step 4

Add the wet ingredients into the dry ingredients and mix until evenly coated.

Step 5

Spoon into a lined, rimmed baking tray, individual brownie tin or silicone cake cases and press down evenly.

Step 6

Bake for 15 mins if cooing individual cases or 20-25 minutes if in a larger baking tray until deep golden brown.

Step 7

Allow the bars to cool completely in the tin before removing to cut into slices.

Mango Lime & Coconut Mousse

Mango Lime & Coconut Mousse

Mango Lime & Coconut Mousse

This quick and easy blended mousse is packed full of healthy fats and natural sweetness and makes a light and refreshing end to any meal. The ginger crumb adds texture and flavour as well as adding fibre to help slow the digestion of the sugars.

Allergens: Nuts (almonds, cashews)

Notes: Leftovers mousse can be stored in fridge or freezer – if frozen removed 20 mins before serving. Crumble best stored in air tight jar. 

Download Free Recipe PDF

Mango Lime & Coconut Moose

Ingredients

Ginger Crumb

  • 40g oats
  • 20g pumpkin seeds
  • 20g coconut flakes
  • 20g almonds
  • 20g cashew nuts
  • 2 medjool dates, pitted
  • 1 tbsp ground ginger
  • 30g coconut oil melted

Mousse

  • 150g silken tofu
  • 10g Baobab or Maca (optional)
  • Zest and juice of a lime
  • 20g dates, pitted and soaked in hot water for 20 mins
  • 150g ripe mango peeled stoned and cubed
  • ½ avocado (65g) or frozen and leave out the ice cubes
  • 2 ice cubes
  • 30g coconut oil melted

Instructions

Step 1

Preheat the oven to 180°C and line a baking tray with parchment paper.

Step 2

Place all the crumb ingredients into a food processor and pulse until it resembles soil.

Step 3

Transfer the crumb onto the lined baking tray and spread out in an even layer.

Step 4

Bake for 10-15 minutes turning every 5 minutes until the nuts look golden brown.

Step 5

Meanwhile make the mousse. Place the silken tofu onto absorbent kitchen towel and allow to drain for a few mins, then place into a high powered blender with the remaining ingredients except the coconut oil and process until creamy and smooth.

Step 6

Add the melted coconut oil and blend again to combine.

Step 7

Distribute between 3 glasses or espresso cups and place in freezer for 30 mins to set.

Green Smoothie

Green Smoothie

Green Smoothie

Green Smoothies are an excellent way to increase your intake of Vitamins and Minerals in a quick and easy-to-make drink.

A well-made green smoothie consumed regularly has the power to heal and sustain you by providing a good balance of macro and micro nutrients.

Allergens: None

Download Free Recipe PDF

Green Smoothie

Ingredients

  • 140g mixed leafy greens (eg spinach, rocket, kale, watercress, pak choi, lettuce)

  • 100g mix non leafy greens (eg cucumber, courgette, fennel, broccoli)

  • 20g avocado (or other good fat, 2tsp coconut oil, 2tbls natural yogurt)

  • Thick slice of fresh ginger with skin on if organic

  • 2tsp fresh lemon juice

  • Pinch salt (Himalayan or pure sea salt)

  • 300-400mls liquid (eg water, coconut water, nut milk)

  • 3 ice cubes

Instructions

Step 1

Chop non-leafy greens into cubes and de-stalk leafy greens if required (eg kale) then rinse.

Step 2

If using a high powered blender (eg VitaMix, Bullet or thermomix) place in all the ingredients and blended until smooth (approx. 1 min) add more liquid if required.

Step 3

If using a less powerful blender, add the water first and the non- leafy greens and blend briefly then add each ingredient one after the other slowly building up the smoothie until combined and smooth.

Step 4

Pour into two glasses or consume first serving and save second serving in a glass air tight container or thermos in the fridge for consumption the same day. Or freeze for consumption the next day.

Granola

Granola

Granola

Homemade granola is a great way to cut out some of the nasties many of the shop bought versions have. Many are often high in sugar and use unhealthy fat as well as unnecessary fillers. Homemade versions can be customised to personal taste and be full of nutritious and satisfying ingredients. Nuts and seeds add texture and flavour and are high in protein and micro nutrients like calcium, zinc and magnesium. Oats are full of soluble fiber, iron and folate. The coconut oil adds the healthy fats making this a great recipe to support a healthy heart to help balance blood sugar.

Allergens: Nuts, Sulphur Dioxide (in preservatives esp dried fruit)

Notes: Enjoy with your favorite milk or use to top, chia pudding, overnight oats or fruit and yoghurt

Download Free Recipe PDF

Granola

Ingredients

  • 150g mixed nuts chopped
  • 200g coconut flakes
  • 200g rolled jumbo oats
  • 50g pumpkin seeds
  • 50g sunflower seeds
  • 25g golden flaxseeds
  • 2tbsp chia seeds
  • 100g unsweetened dried fruit chopped if necessary eg raisins, blueberries, cranberries, cherries, chopped apricots (optional)
  • 1tsp ground cinnamon
  • 1 medium banana
  • 6tbsp apple puree
  • 100ml melted coconut oil

Instructions

Step 1

Preheat your oven to 175°C.

Step 2

Place the chopped nuts in a mixing bowl and add the coconut flakes, oats, seeds, dried fruit and cinnamon.

Step 3

Melt the coconut oil and add to a small blender with the banana and apple puree and blend until smooth.

Step 4

Mix the puree into the oaty mixture with a wooden spoon until everything is well coated.

Tip the mixture onto a lined baking tray and spread out in a thin even layer (you may need to use two trays).

Step 5

Bake for 40 minutes, turning every 10 minutes to get an even colour, or until the mixture is crunchy and golden brown.

Step 6

Remove the tray from the oven and allow to cool completely.

Step 7

Store in an airtight container or kilner jar.

Double Chocolate Cookies

Double Chocolate Cookies

Double Chocolate Cookies

A great little chocolate treat loaded with nutrients, natural sweetness and textured crunch from buckwheat groats. They are naturally gluten free using quinoa flakes and tigernut flour and free from refined sugars which makes them a healthier alternative to shop bought varieties.

Allergens: Nuts

Notes: Store in an airtight container and enjoy within 2-3 days

Download Free Recipe PDF

Double Chocolate Cookies

Ingredients

  • 100g quinoa flakes
  • 1 tsp baking powder
  • pinch sea salt
  • 1 tsp ground cinnamon
  • 100g tigernut flour
  • 25g coconut palm sugar
  • 2 tbsp cacao powder
  • 25g buckwheat groats
  • 1 small ripe banana (approx. 100-120g)
  • 75g mild coconut oil
  • 30g 70% dark chocolate
  • 1tsp vanilla essence
  • 50g peanut butter
  • 70% dark chocolate melted for drizzling (optional)

Instructions

Step 1

Preheat the oven to 180°C and line a baking tray with parchment.

Step 2

Place the quinoa flakes, baking powder, sea salt, cinnamon, tigernut flour, coconut sugar, cacao powder and buckwheat groats into a medium bowl and stir until thoroughly mixed.

Step 3

Melt the coconut oil and chocolate over a low heat until melted, allow to cool a little before pouring into a small blender or Nutri Bullet cup.

Step 4

Add the banana, vanilla essence and peanut butter and blend until smooth.

Step 5

Pour the wet mixture into the bowl of dry ingredients and combine well with a spatula.

Step 6

Roll small balls of dough (40g each) in your hands and flatten a little onto the lined baking tray.

Step 7

Bake for 10-12 minutes then allow to cool completely before drizzling with melted chocolate.