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

Basil Pesto Chicken and Hummus Couscous

For the chicken

Ingredients:

  • 2 handfuls of basil
  • 1 handful cashews
  • 2 glugs olive oil
  • 1 clove garlic
  • 2 chicken breasts
  • salt and pepper

Method:

  1. Blend pesto ingredients and add to the chicken while frying.

For the hummus and couscous

Ingredients:

  • 1/2 tin chickpeas
  • 1 glug olive oil
  • 30g feta
  • cumin, coriander and dried chilli
  • 1 cup dry couscous

Method:

  • Hummus: Blend chickpeas, olive oil, feta and spices.
  • Cook couscous in 2 cups water (pour boiling water over dry couscous and cover for about 20 minutes until cooked).
  • Mix the hummus and couscous and add some extra chickpeas.

Exchanges:

1 chicken breast = 3 fats + 3 protein

1/2 cup couscous = 1 starch + 1/2 protein + 2 fats

Cocoa Whey Smoothie

This one is my fav smoothie so far. It feels like you’re cheating health and eating chocolate!

Ingredients:
(1 serving)

  • 1/4 avo
  • 1/2 banana
  • about 100ml milk (I used almond milk)
  • 1/4 c berries
  • 2 tsp plain whey
  • 1/2 tsp vanilla essence
  • 1 tbsp cocoa
  • water

Method:

Blend and top with cranberries, sliced banana and chia seeds….YUM!

Exchanges:

1 serving = 1 fat + 1 fruit + 1/2 protein (4g protein in whey)

 

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

Banana Chocolate Mousse Cake

Ingredients:

  • 3 bananas
  • 5 dates (optional)
  • 1/2 cup walnuts (optional)
  • 1/2 cup coconut flour
  • 1/4 coconut oil
  • 1.5 tsp baking soda
  • 1.5 tsp cinnamon
  • 1 tsp vanilla essence
  • 1 tsp salt
  • 1 egg
  • Chocolate avo mousse (1 avo, 2 bananas, 2 tbsp yoghurt, 1 tbsp cocoa).

Method:

  1. Blend all the ingredients (Except those listed for the mousse). Set aside.
  2. Make the mousse by blending those ingredients separately.
  3. Pour the first batch into a baking tray. Top with the chocolate avo mousse.
  4. Bake at 180 C for 40 -45minutes

Exchanges:

1 slice (1 finger’s length and 2 inches high) = 1/2 starch + 2 fats + 1 fruit

Decadent Cocoa Brownies

Ingredients:

  • 3/4 cup low fat yoghurt
  • 1/4 cup milk
  • 1/3 cup apple and date puree (stew 2 peeled and chopped apples + 5 dates in 2 cups rooibos tea)
  • 1 egg
  • 1 cup oats
  • 1/2 cup chopped nuts (walnuts are great) (optional)
  • 1 scoop whey protein (optional)
  • 1 tsp baking powder
  • 1/2 cup cocoa
  • sprinkling of xylitol

Method:

  1. Preheat the oven to 200 degrees C and grease a 8 x 8 inch baking tray.
  2. Blend all the ingredients together and pour into the baking tray.
  3. Bake for 15 minutes.
  4. Cut into 9 squares.

Exchanges:

1 square = 1 milk, 1 fruit, 1 fat

Royal Carrot Cake

Ingredients

  • 3 eggs
  • 2 bananas
  • 10-15 dates
  • 6 tbsp olive oil
  • 1 cup of coconut flour
  • 1 cup dessicated coconut
  • 3 tsp cinnamon
  • 1/2 tsp nutmeg
  • 3 grated carrots
  • 1/2c walnuts
  • 1/2c raisins
  • 1 tsp baking powder.

Icing

  • 200g low fat cream cheese
  • 1.5 tsp xylitol
  • walnuts

Method

  1. Mix the eggs with a blend of 2 bananas, dates and oil.
  2. Mix with coconut flour, coconut, cinnamon, nutmeg, grated carrots, walnuts, raisins and baking powder.
  3. Bake in a pregheated oven at 180 degrees C for 20 minutes.
  4. Top with cream cheese whipped with xylitol and walnuts.

Exchang amount per 1 small slice: 3 fats and 1 starch

Cocoa coconut and date balls

-Sugar free-

Ingredients:

  • 12 pitted dates
  • 1 cup almond meal
  • 1/2 cup desiccated coconut + extra for dusting
  • 1/3 cup coconut oil
  • 1/3 cup cocoa powder
  • 1 tbsp chia seeds

Method:

  1. Blend all ingredients until smooth
  2. Place in the fridge for 20 minutes
  3. Roll into balls and dust with more coconut

Thank you Bonnie (again) for  this amazing delivery 🙂