I can’t remember the last time I actually bought a dip from the store, it’s been that long.
Makes: 20 balls
KAPOW! These little ‘pack a punch’ protein balls are our latest healthy treat creation, laden with sustaining goodness to fill that lengthy in between meal gap. With just enough chilli to give your metabolism a boost and plenty of cacao to kick free-radicals to the curb, you’ll be eyeing off the last of these beauties too quick for your likening. Try not to eat them all in one go, if you can possibly refrain.
Make a heap and throw them in the freezer for rainy/hungry days.
2 cups activated nuts (we used walnuts, brasil & almond)
1/2 cup pure whey protein (or natural protein powder of choice)
1/4 cup chia seeds
1/4 cup water
8 fresh medjool dates, pips removed and cut into pieces
3 heaped tablespoons raw cacao
3 tablespoons coconut oil
2 tablespoon goji berries
1 red chilli, finely chopped
1/2 teaspoon ground cinnamon
Place your nuts into the blender and blend roughly. If you want your protein balls to come with a hot kick, keep the seeds in the chilli. If not, remove the seeds prior to blending. Add all remaining ingredients and blend thoroughly for a good minute or two. The resulting mixture should be moist and tacky. Spoon into bite size balls and use your hands to roll. Roll in raw cacao or dessicated coconut.
Who doesn’t know about cashew nuts?
Well, cashew nuts are the kidney shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree which is native to the coastal areas of northeastern Brazil. This nut, which as I mentioned is actually a seed, is jam packed with nutritional content. Containing a significant 5 grams of protein per ounce and high levels of the essential minerals iron, magnesium, zinc, phosphorus, copper and manganese.
Some of you may be deterred from eating nuts due to their high fat content? And it is true, cashews are relatively high in fat (12 grams per ounce, with 2 grams being saturated fat). But it is a “good fat”, due to the agreeable fat ratio in the nut (1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health).
And even with the relatively high fat content, cashews are considered to be a ‘low-fat’ nut. Cashews contain less fat per serve than other popular nuts, including almonds, walnuts and pecans. The advice from this end though, as with any food or indulgence, consume mindfully and with moderation in mind.
So let’s talk about how this little nut can benefit our bodies in a big way.
Reduce the risk of heart disease.
It is the fatty acid profile of cashews that contributes to our good health. Phytosterols, tocopherols, and squalene, all constituents of fatty acids, all serve to lower the risk of heart disease.
Cardiovascular and Circulatory Health
The cashew contains no cholesterol, which is a rarity for such a great tasting treat! As such, cashew nuts are a healthy fat food for those wanting to foster cardiovascular health and those with heart concerns. High levels of monounsaturated fatty acids mean they also help support healthy levels of good (HDL) cholesterol, imperative to healthy heart function.
The cashew’s high magnesium content also takes the credit for its healthy heart qualities. One ounce will contribute to 21% of your daily recommended intake of this heart healthy mineral, which also protects against high blood pressure, muscle spasms, migraine headaches, tension, soreness and fatigue.
Magnesium also works with calcium to support healthy muscles and bones in the human body.
Reduce the signs of aging
Cashews have a high copper content, too, meaning they assist the body in utilizing iron, eliminating free radicals, developing bone and connective tissue, supporting and regenerating joints, and producing the skin and hair pigment melanin.
So how about we just eat some cashews then! My dear friend and mentor Jo Antoun has created a delicious way to prepare them into bite size treats. I find that having a few of these balls on hand is a smart way to moderate my nut consumption (rather than sitting and devouring a whole bag of nuts) and a handy between meals snack. I also recommend making a big batch and freezing them for last minute guest arrivals. Here is the recipe for her Lemony Coconut Cake Balls.
2 1/2 cups raw cashews
1 1/2 cups raw shredded coconut
2 tablespoons raw honey
Juice of 2 lemons
Rind from 2 lemons
Desiccated coconut (optional)
Using a lemon zester, peel the rind from the lemons and then juice them. Into a blender, place just the cashews and process until they are a fine powder. Then add the lemon juice, rind, honey and shredded coconut to the blender to combine. The resulting mixture should be tacky and moist. Roll into bite sized balls with your hands. Coat in desiccated coconut (optional) and pop in the fridge. Simple, yet effective.
So now I’ve got you crazy for cashew nuts, you might like to experiment with them (and a multitude of other nuts) in different ways. You can find many a nut based recipes in A Nourishing Kitchen:
A great example of a healthy morning or afternoon snack that will take as long as it takes for you to walk to your pantry/cupboard, come back with these ingredients, pour them into a blender and hit blend. What’s that…5 minutes? If even? Why not make a triple batch of this and throw it in the work fridge for the next few days (just be sure to add your ‘get your mitts OFF!’ sticky to your container of course 😉 – that way you’re guaranteed to get a dose of goodness when you’re so busy you (almost) forget to eat. Know too that you can use frozen berries in this recipe. Fresh frozen fruit and veg retain their nutrient content well (assuming they are indeed frozen fresh) and can in fact hold more nutrients than vegies going a little soft in your crisper.
If you see any ingredients listed below that you are not aware of, know that over the next few weeks we will be featuring articles on the health benefits of various superfoods, including those listed, so stay tuned!
130g coconut water
1/4 cup coconut cream or coconut milk
1 handful blueberries
1 heaped tablespoon five:am natural organic yoghurt
1 dessert spoon chia seeds
1 heaped teaspoon maca powder
1 heaped teaspoon yacon syrup
1 heaped teaspoon maqui berry
Combine all ingredients in a high powered blender and whizz until smooth and creamy. Allow to stand for at least 10-15 minutes to let the chia seeds emulsify and thicken the smoothie. Serve.
We’d love to hear how you incorporate superfoods into your day. What are your favourites?
Source : theholisticingredient.com
As promised, today on the blog we share a recipe contributed by our inspirational March Guest of the Month, Lola Berry. This scrumptious Roast Chicken is a recipe from Lola’s beautiful new cook book, The 20/20 Diet Cookbook. As the weather cools here in the South, there’s no better time to be sharing a tummy and kitchen warming roast chook. Who doesn’t love a roast for goodness sake? Thank you Lola for sharing the love with us today, I’m so looking forward to a long roast lunch.
You will need:
1 x 1.5kg chicken
1 cup quinoa, rinsed
1/3 cup coconut oil
1/2 cup pistachios, chopped
1/2 cup dried cranberries
6 thyme sprigs
2 carrots, chopped
2 celery stalks, chopped
1 brown onion
1 pear, cored, finely diced
1 lemon, quartered
1 red onion, chopped
Freshly ground black pepper
Preheat the oven to 220 degrees C. Place the quinoa in a saucepan with 2 cups of water, cover and bring to the boil. Reduce the heat and simmer for 10 minutes until quinoa is cooked (it triples in size and sprouts little ‘tails’).
Heat 2 tablespoons of the coconut oil in a frying pan over a medium heat. Sauté the onion for 2 minutes or until translucent. Add the pear and cook until it begins to soften (about 4-6 minutes). Remove from the heat.
In a large bowl place the pistachios, cranberries and cooked quinoa. Fold through the onion and pear combo and mix well. Spoon the mixture into the chicken cavity, pressing firming. Finally, pop the four lemon quarters and thyme sprigs in.
Place the carrots, celery and red onion in the baking dish (this will become the ‘trivet’, which elevates the chicken so it cooks evenly). Pop the stuffed chicken on top. Rub the remaining 2 tablespoons of coconut oil into the chicken skin and give it a generous seasoning with salt and pepper (this will help it become crispy). Reduce the oven temperature to 200 degrees C and roast for 1-1&1/4 hours or until the skin is golden and the juices run clear when you pierce the thigh with a knife point. (If the juices are pink, roast for another 10 minutes).
Remove the chicken from the oven and allow it to rest for 10 minutes before carving. Serve with the trivet vegetables (or a side of your choosing) and some stuffing, and I promise you everyone will be coming back for seconds!
My thoughts are this – most protein powders are not our friends. The vast majority seem to be full of ingredients made in a laboratory, ingredients that are highly processed and full of synthetic ingredients (including artificial sweeteners) that are toxic to our bodies. If what you are putting on your fork is not actually adding value to your health in the long term, why would you eat it? By choosing whole foods, as close to nature as possible, you are nourishing your body with the goodness it needs and deserves. But there is indeed a ‘but’. Not all protein powders are created equal and my personal opinion is that there is a place for some high quality protein powders on the market today.
So why do I include a protein powder in my diet anyway?
Well mainly for variety. My body needs high quality protein in at least two out of three main meals each day (I couldn’t be vegan if I tried…and I have). My ‘high quality’ options are eggs, chicken, red meat and a little fish (I have had terrible trouble with heavy metals in my body so am cautious of eating too much fish) and occasionally I tire of these options. For that reason, I’ve always chosen 100% whey protein to throw into a smoothie and create a full meal for breakfast or lunch; until that is, I discovered an awesome new protein superfood range by Think Vitality Nutrition. These guys use protein blends that are whole foods, with a focus on natural nutrition (seemingly revolutionary in the protein powder market today). They use quality ingredients and combine them to create complete super food sources. It’d be remiss of me not share my find quite frankly!
A little about TVN and their protein sources.
TVN is the brainchild of Vicky and Tahi Reihana. Vicky is a certified holistic health coach, personal trainer, and Tahi a fitness industry lecturer, former international rugby player and strength and conditioning coach. Both have owned gyms in their time so their knowledge and experience equips them to devise a superior product within the health, wellness and fitness industry. TVN use both whey and pea protein within their superfood blends, and it is the quality of these ingredients (and those they combine them with) that sets this brand apart.
Whey Protein Isolate
The whey is sourced from New Zealand pasture fed, hormone free, raw cows milk. Free from chemicals, additives and artificial sweeteners. It is low allergen, therefore suitable for those with gluten and food intolerances. The whey is easy to digest, gentle on the stomach and promotes gut health.
Pea Protein Isolate
The pea protein is a 100% natural plant based protein derived from golden peas. It is easily absorbed because it has the most balanced amino acid profile of any plant based protein. Pea protein is ideal for vegetarians and vegans who are looking to incorporate quality protein into their diet.
What I love in particular about this range is the beautiful list of whole foods in their blends – jump onto their website and check out their coconut or cinnamon superfood protein powders, for example. This range is perfect for quick to prepare and easy to devour meals or between meal snacks. And not only are they great to include in smoothies, but they’re also amazing to bake with. Check out our latest cake recipe, if you may.
Coconut & Apple Pro-TEA-n Cake with Cinnamon Glaze.
For the tea cake:
2 cups almond flour
1 cup TVN WPI coconut superfood blend
2/3 cup coconut nectar
1/4 cup coconut oil, melted
2 teaspoons cinnamon
1 teaspoon cardamom
1/2 teaspoon baking soda
2 apples, peeled and cored
Juice of one lemon
For the cinnamon glaze:
2 tablespoons coconut oil, melted
2 tablespoons coconut cream
2 tablespoons coconut nectar
1 tablespoon cinnamon
Preheat your oven to 180 degrees celsius. Grease a round cake tin (approx 25cm diameter) with coconut oil, and line the base with baking paper.
Roughly dice the apples and place them in a bowl, cover them in the lemon juice, set aside. Combine the dry ingredients (almond meal, Think Vitality Nutrition Coconut Protein Blend, cinnamon, cardamom and baking soda) on one bowl, and the wet ingredients (coconut nectar, coconut oil and the eggs) in another. Whisk the wet ingredients. Add the wet mix to the dry and fold through the apples.
Spoon the cake batter into the baking tin and place in the oven for 20 minutes or until a skewer inserted comes out clean.
To make the glaze, simply combine the above listed ingredients and stir to remove any lumps. Drizzle over the slices of cake as you serve.
Note: You may substitute coconut flour for the WPI coconut protein blend.
Source : www.theholisticingredient.com
If I could bake this loaf every day, I would. Laden with so much goddam goodness, it is seriously deeeeeeeLISH! This loaf made its first glorious appearance in my A Nourishing Morning eBook and it’s been a standard in my kitchen ever since. An all-round good guy in the nutritious and delicious stakes, it’s a dead-set winner. Need I go on?
Okay, I will. So where do I start? Well, firstly, there’s the hero of the loaf – turmeric. A powerful anti-inflammatory with a list-as-long-as-my-arm of benefits. Goats curd, high in calcium and great for anyone with a dairy intolerance. Onion, not often given much cred, but a wonderful immune-booster. And finally, those little nutritional powerhouses, seeds, including the little dynamo of plant-based omega-3 fatty acids, flaxseed.
Eat it on its own or top it off with some extra goats curd or my kale pesto and you have yourself a meal. Me thinks, sorry knows, you’ll love it!
Makes 1 loaf
1 2/3 cup white rice flour
1 ½ cup mixed seeds
150g goats curd, coarsely crumbled
2 cloves garlic, peeled, crushed
1 brown onion, peeled, finely chopped
½ cup parsley leaves, roughly chopped
½ cup basil leaves, roughly chopped
½ cup flaxseeds
2 tablespoons coconut oil, melted
1 tablespoon turmeric, ground
½ teaspoon bicarbonate soda
¾ teaspoon sea salt
Black pepper to taste
Preheat the oven to 180 degrees C. Grease and line a loaf tin.
In a large bowl place the white rice flour, turmeric, bicarbonate soda, salt, pepper and mixed seeds. Add the onion, garlic, goats curd and herbs, mixing gently to incorporate.
In a small bowl whisk the eggs until foamy then incorporate the coconut oil. Pour the egg mix over the dry mix and combine.
Scatter half the flaxseeds over the base of the loaf tin. Add the batter to the tin. Scatter the remaining flaxseeds on top. Cover the loaf with foil, place in oven and cook for 25 minutes. Remove foil and cook for another 15 minutes until golden and a skewer inserted into the centre comes out clean.
For more turmeric love, try my golden turmeric milk – a great accompaniment to this recipe – or maybe these moorish Roasted Turmeric and Chilli Cashews.
Remember to let me know if you love this recipe as much as I do – any and all feedback is always welcome down below. Oh and and any topping combos you try – we love a little inspiration around here.
It’s giveaway time!
This week I am giving away THREE copies of my A Nourishing Morning eBook, full of super healthy, gluten and refined sugar-free delicious recipes, 75 of them in fact (for any time before noon).
All you need to do is share in the comments below one simple thing you do in your morning routine to boost your health or happiness, by COB Friday 2nd December. No more than 50 words (and don’t worry if it’s the same as anyone else’s, the winner will be chosen by random number generator). I’m rather looking forward to reading everyone’s tips!
Conditions of entry: you must be a THI subscriber. If you’re yet to join this tribe you can do so by popping your email address in towards the bottom right of this page.
You know, I ummed and ahhed about sharing this recipe; I’ve done similar versions before and questioned whether I was bringing enough variety to your weekly menu. I also questioned its simplicity. Then I reconsidered, because it’s exactly what I am trying to do on this website – show you how easy it is to make real, simple, uncomplicated food; food that doesn’t require bells and whistles and knife skills training; food that still looks like real food when you eat it.
In any case, SIMPLE is where it needs to be in my kitchen or it just doesn’t get made.
It’s a very good thing I decided to take a couple of photos of my breakfast the day these babies came into the world isn’t it, because here we are.
Serves 2, makes 6-8 hot cakes.
1/2 cup almond meal
2 tablespoons ground flaxseed
1/4 – 1/2 cup milk of choice (I used coconut)
1 tablespoon maple or rice malt syrup (or sweetener of choice, to taste), optional
1 teaspoon ground cinnamon
Pinch sea salt
Coconut oil, for frying
Pop a frying pan on medium heat on the stove.
Whisk or beat your eggs until fluffy, then combine all other ingredients (start with 1/4 milk and add as necessary) and continue to whisk until well combined. Taste and add more sweetener if required. The mixture needs to be like pancake batter, just pourable.
Add a heaped teaspoon coconut oil to your hot pan. Pour or spoon pikelet sized hotcakes onto your pan and cook for approximately 3 minutes, until bubbles start appearing. Using an egg slice, gently flip them over and cook for a further 2-3 minutes or until golden either side.
They would be beautiful layered with banana and/or fresh berries. Here I’ve layered them with coconut yoghurt and paw paw. It’s worth mentioning that they are best devoured quickly because as you can see, mine are about to swim away..
Very soon I am going to share my other go-to vegan hot cake recipe, for those of who who prefer an egg free option.
I’m keen to know from you though, what’s your simple go to breakfast option (that isn’t out of a packet)? Let’s create some inspiration for all. Personally I love my smoked salmon and avocado on toast. Takes no time at all and sustains me until lunch.
Nature got it right with purple food – delicious and wonderfully good for you. Full of antioxidants with amazing anti-inflammatory and other health benefits, there really isn’t anything not to like about them.
Purple foods have nutrients that just aren’t found in many other fruits and veggies, so next time you’re sitting down to ‘eat the rainbow’ you might want to add some for those wonderful health benefits we discussed last week. For now though, we’ve made it a little easier for you! Some of the cleverest wellness experts in the land have given us their favorite purple-inspired recipes for you to try. Time to pump up the purple!
Berry Delicious ‘Ice-Cream’ with Macadamia Crunch
Berries have the ability to make every dish look super special with very little effort. I mean, look at this Berry ‘Ice-cream’! Five minutes to make and probably less time to devour. You’ll find the recipe (by Yours Truly) here.
Easy Grilled Pork Cutlets & Hazelnut Red Cabbage Slaw
This super simple slaw recipe is from the very lovely Irena of Eat Drink Paleo. It’s one of her go-to dinners and it might well become one of yours too.
Quick Red Cabbage with Cranberries, Almonds & Goat’s Cheese
Did someone say quick? Anything that is easy to make and super nutritious always grabs my attention. You won’t go wrong with this amazing recipe from Happy Body Formula.
Anticancer Eastern Dragon Salad (picture top of page)
Dragons have superpowers and so does this Eastern Dragon Salad courtesy of the very clever Lauren of Ascension Kitchen.
Roast Beetroot, Onion and Macadamia Dip
Look at that colour! Thank you Becomingness for this gorgeous recipe.
Rustic Baba Ganoush
This recipe uses every last bit of eggplant (doesn’t get more wholefood than that!). Thank you Rachael Allanah for your delish Baba Ganoush recipe.
Three simple ingredients makes one powerful smoothie. Thanks to my special friend Zara D’Cotta from Oh My Goodness for this luscious recipe.
Sweet Eggplant & Pumpkin Indian Curry
Warm, aromatic and wonderfully nutritious is how I would describe this. Thank you The Whole Daily – this recipe is a standard in my kitchen.
Blueberry Cheesecake Bliss Balls
I’m fairly certain that if you put a plate of these in front of me, they won’t last long. Thank you Thermo Foodie and the Chef for these snowy delicacies.
Blueberry Pancakes with Tahini Drizzle
Another Oh My Goodness delight. Love the combination of blueberries and tahini! You’ll find this recipe here.
Well, I’ve a feeling that will keep you busy for a little while won’t it! So tell me, what’s your favourite way to up the purple foods in your diet? I dare say we’ve a few berry fans in our midst!
Back in “the day” I’d be all over a traditional Summer Pudding.