Oat, date and chia smoothie

“Breakfast in a glass” smoothie

Ingredients:

  • 3 tbsp raw oats
  • 2 dates
  • 1/2 banana
  • 100ml – 200 ml rice milk (or low fat cow’s milk)
  • a couple blocks of ice
  • Cinnamon
  • Whey (optional)
  •  1 tsp Chia (for the topping)
  • Cinnamon

Method:

Blend everything together. Top with chia and cinnamon for a little omega 3 boost. Enjoy!

Exchanges:

1 serving = 1 starch, 1.5 fruits, 1/2 milk

Chai Latte Smoothie

We’re starting this year off right! A smoothie for lunch after an awesome day on the beach. This smoothie is a new one- Chai banana and avo with a dash of almond butter.

Ingredients:

  • 1 cup rice milk or alternative, or just plain cow’s milk
  • 2 frozen bananas
  • 2 tsp chai rooibos (or 1/2 tsp cinnamon, nutmeg, cloves),
  • 1/4 avo
  • 1 tsp almond butter

Blend and enjoy. This is an awesome brekki idea to add to the list.

Exchanges:

1 glass (half the amount made) = 0.5 milk + 1 fruit + 1 fat

Berry Mint Green Smoothie

I’m eating way more berries and greens for brekki these days to boost my antioxidant and folic acid levels. It’s a really important addition to keep healthy. So this was our Sunday breakfast- berry mint green smoothie.

Ingredients:

  • 1 cup berries
  • 1 frozen banana
  • 1 avo
  • handful of spinach
  • Mint
  • Water

Blend together and enjoy.

Exchanges:

1 glasse (half the amount made) = 1.5 fruit + 2 fats

Oat cakes

Gluten free, sugar free snacks.

Ingredients:

  • 250g oats, blended into a fine flour
  • 150ml warm water
  • 1 tbsp butter, melted
  • 1/2 tsp bicarb
  • pinch of salt and mixed dried herbs

Method:

  1. Preheat the oven to 180 degrees C
  2. Put the oatmeal in a large bowl
  3. Add the bicarbonate of soda and the salt
  4. Add the butter and hot water
  5. Stir well with a wooden spoon
  6. Finally use your hands to bring the soft paste together
  7. Sprinkle the work surface with oatmeal
  8. Roll out the dough – the thickness is up to you depending on whether you like thin or thick oat cakes
  9. Use a cutter to mark out the rounds
  10. Place on a baking tray
  11. Bake in the oven for about 15 minutes
  12. Remove from oven and allow to cool a little

Healthy Starches

A lot of people are confused about carbohydrates and are unsure of how to work them into a healthy diet and this can be so frustrating!

So to put the confusion to rest…Carbs can be divided into complex carbs and simple carbs. Simple carbs, such as white bread and flours, are processed foods that are stripped of their nutrients, wheat germ and bran during the refining process. They offer little nutrition, are low in dietary fibre and are a source of refined simple sugars.

In contrast, complex carbs retain their nutrients, wheat germ, bran and the kernel. They are a source of dietary fibre and are digested more slowly in the body, they also provide vitamins, minerals and are important to the health of an individual. The majority of carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars.

The table below illustrates great sources of complex carbs that can be incorporated into your healthy diet.

COMPLEX CARBS

 

 

 

 

 

 

 

 

 

 

 

See links below to recipes that incorporates healthy starches into your healthy meal plan 🙂 

BREAKFAST:

Birchers Muesli

Banana oat pancakes

LUNCH:

Quinoa chickpea and everything nice salad

Lentil & Beetroot salad topped with caramelized onions

DINNER:

Chickpea and vegetable curry

Butternut aubergine bake with a garlic herb vinaigrette

ENJOY 🙂

Bircher’s Muesli

Ingredients

1 to 2 servings

  • 2.5-4 tbsp raw rolled oats
  • 1 tbsp chia seeds
  • 1/2 – 1 cup milk or plain yoghurt
  • Whey (enough to = 7g protein, so that’s generally 1/3 scoop) (optional: only add if you want to add protein)
  • 2 dates chopped / 1 banana sliced / 1/2 cup berries
  • cinnamon
  • 1 tbsp flaked almonds / coconut

Method

  1. Mix the oats, chia seeds, milk or yoghurt, whey, fruit and cinnamon in a bowl.
  2. Cover and leave in the fridge over night.
  3. Stir in the morning and serve topped with the almonds and or coconut

Exchange breakdown per serving 

  • Milk 1/2 to 1
  • Veg –
  • Fruit 1 (if you choose one of the above options. If you choose all 3, then it’s 3 fruit exchanges)
  • Starch 1 (2.5 tbsp raw oats) or 2 (4 tbsp raw oats)
  • Protein 1 (if you use the whey)
  • Fat 2 (1 tsp of chia counts as a fat and each tbsp of coconut or almonds count as individual fats)

 

Cocoa Mint Smoothie

Sugar and dairy free

Ingredients

  • 1/2 avo
  • 1 banana (frozen)
  • 1 handful of kale
  • 1 tbsp raw cocoa
  • 1 tbsp coca nibs
  • 1 small handful of fresh mint
  • 1 tsp vanilla

Method

  1. Blend all ingredients 🙂 easy!

Thank you Bonnie for this awesome, delish recipe!!

smoothie+Bonnie

Banana Oat Pancakes

Sugar and gluten free

Makes 4 big pancakes

Ingredients

  • 1/2 cup oats
  • 1 tbsp cocoa
  • 2 bananas
  • 1/2 cup plain yoghurt
  • 4 eggs
  • Toppings: chopped almonds, strawberries or sliced banana and chia seeds

Method

  1. Blend the oats until it becomes a flour. Add the cocoa and set aside.
  2. Blend the banana and yoghurt and mix into the eggs.
  3. Add the wet ingredients into the dry and mix until smooth.
  4. Use a nonstick pan or a smidgen of butter or coconut oil and fry the pancakes until golden brown.
  5. Serve with toppings of your choice.

Exchange breakdown per serving 

  • Milk 1/8
  • Veg  –
  • Fruit 1 (if you have 1/4 cup strawberries as your topping)
  • Starch 1/4
  • Protein 1
  • Fat 2 (if you use 1 tsp butter to fry + 8 almonds as a topping)

Gluten & Sugar free Coco Nutty Granola

10 Servings

Ingredients

  • 3 cups coconut flakes
  • 2 cups mixed almonds, cashews, pecans, walnuts and pumpkin seeds
  • 2 tablespoons chia seeds
  • 1 teaspoon ground cinnamon
  • 2 tbsp coconut oil
  • 1/2 cup raw cacao powder
  • 2 tablespoons cacao nibs
  • 1/2 cup Greek-style yoghurt or unsweetened coconut yoghurt, to serve.

Method

  1. Preheat oven to 120ºC  and line a baking tray with baking paper.
  2. Combine all ingredients (except yoghurt), then spread evenly on the tray.
  3. Bake for about 20-25 minutes until golden, turning halfway through the cooking time. The darker it is, the crunchier it will be.
  4. Remove from the oven and allow to cool.
  5. Store it in an airtight container in the pantry for up to 2 weeks (or in the freezer for even longer!).
  6. To serve, spoon the yoghurt into a glass jar or bowl and top with 1/2 cup of granola.

Courtesy of Sarah Wilson from I Quit Sugar 

Vanilla Almond Chia Pudding

Curtesy of DailyBurn.com

1 serving

Ingredients

  • 1 cup unsweetened almond milk
  • 1/4 cup chia seeds
  • 1/4 teaspoon vanilla extract
  • 1 tablespoons raw honey or 1/2 tsp xylitol
  • blueberries, sliced peaches or sliced banana
  • Almonds or crushed pecan nuts

Method

  1. Combine milk, chia, vanilla and sweetener in a bowl
  2. Chill in a container for at least one hour
  3. Serve topped with berries or fruit and almonds