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Simple & healthy choc-nut thick shake

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If you are looking for a totally delicious and healthy snack or dessert idea or even as a substitute to your daily smoothie repertoire, look no further than this devine and simple choc-nut thick shake. It is just like a chocolate sundae but free of nasties and full of nutritious goodness for you and the entire family. You don’t need to feel guilty when you want a little sweet treat…. and you can even give it to the kids and they will never know it’s packed with healthy ingredients! WINNING MAMA!

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RECIPE (1 large or 2 small serves – easily double the recipe for the whole family)

Ingredients

1/2 Avocado

1/4 cup almonds

1 large frozen banana, chopped

1 cup almond milk

2 tbsp shredded coconut

1 tbsp maple syrup (optional)

1 tbsp raw cacao powder (more if you prefer strong chocolate flavour)

You may wish to garnish with extra cacao powder, shredded coconut, sliced almonds, chia seeds or anything else you like

Method

Place all ingredients in blender (except your toppings) and blend until smooth and creamy enough to drink.

Pour into glasses and garnish with preferred toppings and serve immediately.

Enjoy!

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For more recipes and healthy living ideas and motivation, come and check us out on Facebook or Instagram – we would love to meet you!

Kelly xx

 

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Apple, Carrot & Blueberry Muffins

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This is a simple little muffin recipe that is perfect for kids lunch boxes and snacks. We usually whip up a batch of these every few weeks during our Sunday Snack Prep and I keep a few in the fridge and freeze the rest for later in the week.

I make them with a combination of spelt flour and almond meal, however this does make them much more dense and they don’t rise as well as regular muffins so you can use plain flour or wholemeal flour. My measurements are an approximate off the top of my head so feel free to play around with your batch to suit your taste. You can also add any fruit or ingredients you like.

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Ingredients

1 cup wholemeal spelt flour (or plain flour)

1/2 cup almond meal (or wholemeal flour)

1 1/2 tsp baking powder

pinch sea salt

3 Tbsp coconut oil, melted (of you can use butter)

1/4 cup grated apple or apple sauce

1/2 cup coconut or natural Greek yoghurt

2/3 cup almond milk (or milk of your choice)

1 tsp vanilla extract

1/2 cup blueberries

1 carrot, grated

1 egg (or omit to make it egg free which I usually do but I add 1 mashed medium banana instead to help combine)

2 tsp ground cinnamon (optional)

Method

Preheat oven to 200 degrees and line a 12 hole muffin tin with paper cases. In a mixing bowl, which together the flours, baking powder, cinnamon and salt.

In a seperate bowl, whisk together the coconut oil or butter, yoghurt, milk, vanilla extract and egg. Pour the wet ingredients into the dry ingredients and combine.

Fold through the blueberries, grated apple and carrot.

Spoon mixture into muffin tin and bake for approximately 20 – 25 minutes or until golden. Transfer to wire rack to cool.

Store in airtight container in fridge or they do freeze quite well.

I would love to hear from you if you do make these or adapt the recipe as I’m always keen to hear about what people are enjoying! So make sure you comment here or on my FitM.U.M Facebook Page!

Enjoy xx

Healthy Banana Oat Muesli Bars

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This is our go-to, easy and delicious muesli bar recipe, which is great for healthy snacks, lunch boxes and even for a yummy evening treat with a cup of tea.

They are perfect for using up any bananas that are a bit too ripe. You can add anything you like really. We like ours packed with fruit, nuts and seeds so that’s how we came up with this recipe, but you can adjust quantities to your taste.

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Ingredients

3-4 ripe bananas

2 1/2  cups of traditional rolled oats

1/4 cup shredded coconut

1/4 cup finely chopped dried dates

1/4 cup diced dried apricots

1/4 cup dried cranberries

1/4 cup almonds, finely chopped

2-3 TBS pepitas

2 TBS chia seeds

1 tsp vanilla extract

1 tsp ground cinnamon (optional)

3 TBS Rice Malt Syrup (optional) or you could use natural honey or maple syrup

Directions

  1. Preheat oven to 160-180 degrees. Grease a square slice tin and line with baking paper.
  2. Mash bananas until smooth. Add all other ingredients (ensure your almonds, dates, apricots are finely chopped). Stir well and mix until well combined. Spoon into prepared slice pan and use back of spoon to press down firmly in pan (this ensure it slices well once cooked).
  3. Bake for 30 to 35 minutes or until golden. Allow slice to cool before cutting into small bars (sometimes we can’t wait that long and slice it anyway as we like our first piece still warm hehe). Serve.
  4. Store in airtight container in the fridge.

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Enjoy xx

Our Healthy & Yummy Roasted Veg & Quinoa Salad

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Healthy & Yummy Roasted Vegetable & Quinoa Salad

1 cup cooked quinoa, cooled (depending how many people you are making it for you can easily double the quantity)

2 TBSP Oil (we use Rice Bran Oil)

1 Zucchini (finely chopped into small cubes)

1 Red Onion (finely chopped)

500g Butternut Pumpkin (finely chopped into small cubes)

1 TBSP Moroccan Seasoning

1tsp Cumin

1 tsp Paprika

Salt & Pepper to taste

Roast all the vegetables with seasoning and oil (liberally coated) for about 1 hour.

Cool the vegetables

Stir through the Quinoa

*you can also add ½ cup cooked baby peas to this when you are stirring through the Quinoa (adds a bit of colour)

We have tried this with a few different dressings, two we like the best are:

Olive Oil, squeeze of lemon, crushed garlic, chopped coriander, pinch sea salt & ground pepper

Sticky Balsamic Dressing

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