Chocolate Avocado Pudding Pops

Ingredients (8 small pops)

  • 2 ripe avocados
  • 6 tbsp almond or coconut milk (unsweetened)
  • 3 tbsp cocoa powder
  • 1/2 tsp vanilla extract
  • 1 tbsp honey
  • Pinch salt
  • 60g unsweetened chocolate, chopped
  • 2 tbsp coconut oil

 

Method

  1. Add avocado to a food processor (or a good blender) and puree on low until smooth, 3 to 4 minutes, scraping down sides with a rubber spatula as needed.
  2. Add in almond milk, honey, cocoa powder, vanilla and salt. Continue to process on low until well combined, scraping down sides as needed.
  3. In a microwave safe bowl, melt chocolate with coconut oil in 30 second increments on high, stirring until smooth.
  4. With processor running on low, pour chocolate mixture through pour spout and continue to process until well combined, scraping down sides as needed.
  5. Spoon half of the mixture into ice-cream molds and tap molds several times on counter to release air bubbles. Spoon remaining mixture into molds and tap again.
  6. Press wooden sticks about 2/3 into molds and freeze for at least 3 hours.
  7. To release the pops, run molds under hot water for about 30 seconds, then twist gently to release.

Beetroot and Chickpea Salad

Whether you roast/boil it whole, blend into a classic soup or drink as juice, beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants.

Ingredients

  • 400g cooked beets, quartered
  • 400g cooked chickpeas
  • 1 red onion, sliced
  • 100 gram (large handful) spinach leaves, washed
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • ¼ tsp mustard powder
  • 1 clove garlic, crushed.
  • 90g low-fat feta, crumbled
  • 2 tbsp walnuts
  • pinch of black pepper

Method

  1. Place beets, chickpeas onion and spinach leaves in a large bowl.
  2. In a small screw-top jar, add olive oil, vinegar, mustard and garlic and shake to combine to make dressing.
  3. Drizzle dressing over salad vegetables and toss to combine.
  4. Sprinkle with feta and walnuts and, season with black pepper and serve immediately.

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

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

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 🙂

Cocoa Mint Mousse Sugar FREE

Serves 2

Ingredients:

  • 2 small bananas, chopped and frozen
  • 1/2 avo
  • 3 tbsp plain yoghurt
  • 2 heaped tablespoons of raw cocoa
  • small handful of mint leaves
  • 1/4 tsp xylitol

Method:

  1. Blend all ingredients until smooth
  2. Serve

IT’S SOOOO EASY AND CREAMY! It will change your life 😉

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)