Healthy Festive  Rocky Road!

So one of my members, asked me  to make some little christmas treats that she could make and give as little gifts to her children’s class teacher at school and for own fridge at home and family festivities. One of my greatest past times is to take a few ingredients from the cupboard or fridge and get creative.

So I grabbed some organic dark chocolate, a staple in my cupboard! I melted 1 block in a saucepan over a low heat on the stove.  Pour into a lined 20cm by 20cm pan and add some of our toasted quinoa muesli, another staple in the cupboard, made fresh each week. Gently press into the chocolate.  Melt another block or 1/2 a block and drizzle over the top and place into the fridge to set.

Once set, cut into bite size pieces, enjoy this little crisp crunch rocky road treat without to much of a cheat.

Toasted  Quinoa Muesli 

I used a bag of puffed quinoa, chopped almonds and walnuts, 1 cup of pepitas, sunflower seeds, gogi berries, cranberries and approximately 6 chopped dates.  Mix together in a big bowl. Heat oven to 150°.

Line a tray with grease proof paper lay out your museli mix  then add chips of coconut.  Pour over 1/2 cup of pure 100% maple syrup to taste.  Cook for 15 -20 min stir once during toasting.  Once toasted allow to cool on the tray pour over 1/2 cup almond meal and chia seeds and place in an air tight container.

Jaime ‘s Salmon Qunioa Cakes

410g salmon canned rinsed and drained

1 cup of cooked Quinoa

1tbsp oil

1/2 onion chopped

1  carrots grated

1 zucchini grated

1/2  capsicum chopped

2cloves of garlic chopped

1/2 cup of chopped corindar

2 eggs

1/2 cup whole meal spelt flour

1 teaspoon of chopped chili or chili flakes

1 teaspoon of curry powder

1/2 teaspoon of sea salt

1/2 teaspoon black pepper

Method 

Pre heat oven to 180 degrees.

Cook quinoa according to packet instructions
Add cooked quinoa and all remaining ingredients into bowl and mix together
Use cleans hands roll mixture into small balls and place on a lined baking tray
Bake 15-20minutes or until golden brown

Quinoa is such a versatile little super seed, packed full of protein and complex carbohydrates. IMG_7067


As the seasons change, so does our food supply, I always try and stick to seasonal fruit and vegetables. As it is warming up for a hot summer season, I find my warm oats very hard to swallow, so I start to mix up my summer breakfast from cold over night oats to omelettes etc and now I have discovered and made this toasty crunch muesli that is grain and gluten free. Thanks to our beautiful member Tracey -lee Davies. Also great for a pre or post training meal or snack. enjoy
Crunchy Toasted muesli

I used a bag of puffed quinoa (any good health store will sell it), 205g chopped almonds and walnuts, 1/2 cup of each-  pepitas, sunflower seeds, gogi berries, cranberries and 6 chopped medjool dates, mix together in a big bowl.

Heat oven to 150°.

Line a tray with grease proof paper lay out your museli mix  then add chips of coconut pour over 1/2 cup of pure 100% maple syrup to taste i didn’t with this mix but you could add some all spice or cinnamon as well about 1teaspoon if you like or to mix things up. Cook for 15 -20 min stir once during toasting. once toasted allow to cool on the tray pour over 1/2 cup almond meal and chia seeds and place in an air tight container.

Oat and Coconut Breakfast Biscuit.

These tasty little biscuits have a great base and  you can change and add different ingredients to suit your families taste. 
Makes 12 
1 Cup of mashed ripe banana or apple sauce your preference
1 tsp of pure organic vanilla extract
1 tsp of ground allspice or cinnamon
1/4 Cup of Coconut oil
2 Tbsp of raw organic honey
2 Cups of rolled oats (gluten free if you are gluten intolerant or sensitive)
1/2 Cup of desiccated coconut
 1/4 cup of cranberries is what I used this time (as i use and work with what I have)
1/4 cup of silvered almonds to decorate
added extras 
1/4 cup chopped medjool dates
1/4 cocoa nibs (great with mashed banana option) choc banana biscuit yum yum!
1/4 cup raisins or sultanas
1/4 cup chopped dried apple
 
Method 
Pre-heat over to 160 degrees.
Line a baking tray with baking paper.
Combine either your apple sauce or mashed banana (depending which one you choose), with vanilla extract, all spice, coconut oil and honey.
Add oats, coconut and your choice of added extra (can berries).
Mix all ingredients together using your hands, squeezing the mixture until it starts to come together. Form into 12 biscuits, roll them together and flatten slightly place on lined tray and decorate with your silvered almonds.
Place in the oven for 30-35 minutes or until golden brown.
Remove from oven allow to cool and serve.
Biscuits will keep for up to 5 days wrapped in a sealed container.
This tasty Oat and Coconut Biscuit does the job of keeping us going, We love a good cuppa and a biscuit whether it’s morning tea, afternoon tea, or a pre workout snack on the go at FUNC!!!!

Pork & Fennel Meatball Recipe 2kg-2.25kg Lean Pork Mince
2 tbs roughly chopped parsley
3 tbs of bread crumbs, you can make your own by simply placing, a few slices of your favourite bread (cut the crust off) on place in a food processor or blender.
1 free range egg
2 teaspoons of fennel seeds
1/2 onion or 1 small onion
Sea salt, pepper & olive oil

In a small sauce pan heat up a dash of olive oil over moderate heat. Add onions and fennel seeds and cook until onions are translucent and slightly brown (takes approx 5 mins) Remove from heat and set aside.

In a mixing bowl, combine all other ingredients including cooled onions and fennel seeds. Mix together with hands & shape into golf ball size.
Heat about a tablespoon of oil in a pan & brown meatballs on each side.

PLEASE NOTE: Try not to over crowd meatballs in the pan, this will strew the meat leaving it chewy.

Place meatballs on a tray lined with baking paper and bake in a moderate oven 180 degrees until cooked (10-20mins)

Note: as these tasty meatballs make for a great protein snack for on the go, or add to your salad for lunches. You can double the mixture and freeze once cooked in snap lack bags or and air tight container.

Pork is has particular high level of the following vitamins and nutrients – protein, zinc, phosphorus, selenium and various B vitamins.

As with any other meat, protein is a great nutrient to help aid in weight loss. Our body burns more calories to digest pork or any other meat. The more protein we eat, the more calories are body uses to digest the pork and the more fat we lose. Zinc is an important vitamin that helps promote cell growth and boosts a body’s immune system. Phosphorus is known to help build strong teeth and bones. Selenium helps protect blood vessel walls from being damaged.

B vitamins are also very important, in fact, meats are one of the most common foods that naturally have various B vitamins in them. It is a well known fact that people who choose a vegetarian or vegan lifestyle, meaning they do not eat meat or dairy products, must take B vitamin supplements in order to get the needed B vitamins that their bodies need because they are very few other foods that naturally contain B vitamins.

Pork can be enjoyed in many different ways, from chops to nuggets or ground pork can be substituted for beef in almost any recipe. It’s a little bit leaner than ground beef, but has the same benefits as beef does.

 


Kids lunch box banana Bread 

prep 10 mins
cooking 45
severs 10
2 cups whole meal SR flour
2 teaspoons mixed spice
1 1/2 teaspoons bicarb soda
1/2 cup brown sugar optional or I prefer 1/2 cup of candian maple syrup
1/3 cup skim milk
2 heaped table spoons of nutalex (butter) or (coocnut oil)
2 eggs
1 cup mashed banana (2bananas over ripe)
Method 
Preheat over 180degree fan foreced, grease and line loaf tin or muffin tray
Combine – shift flour, bicarb and allspice, stir in sugar if using.
In another bowl melt nutalex or butter, add maple syrup, milk and eggs and whisk together.
Mash bananas, addd to wet mixture and stir, then add to dry ingredients, stir until combined, pour into prepared loaf tin or muffin tray. place into preheated oven and bake for 45 minutes or until cooked. enjoy.

This  box trick muffins are, quick and easy, and the recipe is easily diverse, to what veggies you have in the fridge from capsicum, zucchini, carrot, feta cheese corn etc or to what your family members like and dislike. But remember this is a great why to get extra veggies in that kids in-particularly wont eat.  Veggies are an essential part of a healthy and balance way of eating. Ideally, we should have 5 – 6 serves a day. This savoury veggie muffin idea delivers the goods in all kinds of delicious ways.

Savoury Sweet potato and Spinach muffins

Makes 8-12 muffins depending on the size you like

Lunch box trick
Ingredients
100 -150g bag of baby spinach
1 1/2 cups of orgainc splet flour
3 teaspoons of baking powder
1 cup firming packed og grated sweet potato
1/2 cup of 97% fat free semi sun-dired tomatoes drained and chopped
1/3 cup of finely grated parmesan orchange it up with feta
2 free range eggs
2/3 cup of milk of your choice
2 tablespoons of olive oil
Method
Grease and line 12- hole muffin tray. Preheat oven to 180 degrees.
Place spinach in a large bowl cover with boiling water for 10 seconds, then refresh under cold running water.
Drain well, squeeze out any excess water from the spinach, then finely chop.
shift flour and baking powder together, into a large bowl. Add spinach, grated sweet potato, sun-dried tomatoes and parmesan.
Plaace eggs, milk and oil in a seperate bowl and whisk together.
Add wet ingredients to the dry ingredients and stir until just combined, careful not to over mix.
Divide mixture between repared muffin holes.
Bake for 15-20 minutes or until golden in colour firm and cooked thru.
Remove from oven and tray and set to cool on a wire rack. to cool and serve.
You can double the mixture to make extras, as these delisious muffins wont last long, and freeze wrap them seperately in plastic wrap.