Simple & healthy choc-nut thick shake

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

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

One small step… one giant leap (our life with FPIES)

This blog post has been a long time coming but I feel like now is the right time because it is a positive story rather than a negative one about our life with Food Protein-Induced Enterocolitis Syndrome (FPIES). I have briefly written about our youngest daughter Indie’s, rare food intolerance before but to give you a very brief background, Indie has acute reactions to certain (unknown) foods and the acute reaction symptoms are profuse and prolonged (usually 2 hours) vomiting until she goes into shock (pale, clammy, unresponsive, high heart rate, low blood pressure, dehydration). It is scary and we have ended up in the Emergency Department 4 times, where unfortunately they have not even know what FPIES is. There is no cure, there is no testing and there is nothing you can do once a reaction begins (except get to hospital, fluids and monitor). The symptoms are never instant, for us they have always been exactly 3 hours after ingestion of a trigger food and it has never been on first exposure of that food (it has always been on day 3-4 of eating the trigger food). All of these things make it very difficult to know what she will react to.¬†FPIES is a non-IgE food allergy, which unlike classic food allergies, cannot be diagnosed with readily available food allergy tests such as skin prick tests.

We were extremely fortunate to get an early diagnosis because our Paediatrician was familiar with FPIES and had previously diagnosed it in other children. For this, I am so thankful as there is a huge number¬†of undiagnosed cases as it is so rare and often gets mistaken for other gastrointestinal illnesses or ‘just a virus’. ¬†So, we now have to test every single food that she eats until we know it is a ‘pass’ or a safe food. Indie is about to turn two in June and she has passed lots of new foods, which we are so grateful for because there are a lot of children with FPIES that have absolutely NO safe foods and they are fed through a nasogastric tube. A typical new food test for us involves choosing a food which we believe has many nutritional benefits because we want her diet as broad and healthy as it can be. We test it over 5 days, starting with only 1 teaspoon and then increasing to 2 teaspoons on day 2 etc. If she has not had a reaction by day 5, we take a 2 day break from this food and then reintroduce it again on day 7. We do this because a reaction can occur after you let the gut rest from the new food and then reintroduce it. It is only at that point that we consider it to be a truly safe food.

Her major trigger foods that we know of so far are: Sweet Potato, Avocado, Dairy, Egg and Rice

Up until this point, Indie had never eaten anything processed or packaged. We buy fresh single ingredient foods (vegetables, fruit, fish, beef, quinoa) and cook everything for her. We usually do a big weekly cook up and freeze her food into little portions. For the first 14 months of her life, her diet was very limited and it was hard to fill her because her food was predominantly fruit and vegetables and her diet lacked ‘stodgy’ food. She has a fantastic appetite and loves all food that she eats, I just wish we could introduce a whole heap of new foods at once instead of the constant trialling period. She is a healthy, active, happy, funny and typical 2 year old she just takes longer to fill her diet with the¬†same foods as everyone else.

The best news so far on our journey is that in the last few weeks (at almost 2 years of age and being extremely interested in food and what everyone else is eating) we decided to bravely let Indie trial ‘Weet-Bix’. This was to be her first multiple ingredient, packaged food and to be honest we were all really excited. Seems like such a small thing…..

The hardest part is actually allowing her only 1 teaspoon of the new food when she loves it and wants more. Imagine how mean we feel when we give her a tiny taste and then say “you can’t have anymore until tomorrow…..”! However, she has quickly progressed to having one and a half Weet-Bix every morning for breakfast (with coconut milk) and she absolutely loves it and would eat more if we let her. I can’t believe that something so common and ‘normal’ for so many kids, is a huge step for us and it opens up lots of opportunities for new and exciting foods.

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I am so passionate about raising awareness about this rare condition and I am constantly researching and talking to as many people as I can about it. If you want more information about FPIES you can head to the FPIES Website here . If you have a story to share about FPIES, I would love to hear form you. We have never actually met anyone else with an FPIES kid so it would be great to connect with others.

Thanks for taking the time to read about our journey so far. It is an ongoing journey but we are a constantly moving forward and we are well aware that we have a much more mild case than lots of other amazing FPIES families out there!! xx

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Quick and delicious Protein Pancakes (dairy free)

We love pancakes, we try and make different varieties flavours and experiment with ingredients. This week we mastered a yummy 5 ingredient protein pancake that we all love. It’s quick and simple and it is dairy free (and there is no flour in sight!). So why not whip a batch up next Sunday morning for family pancake breakfast.

protein pancakes

Ingredients (makes roughly 5 pancakes, depending on the size)

2 Eggs

1 1/2 Bananas

1 scoop of preferred protein powder (we use BSc Natural Organic Chocolate Protein Power)

1/4 cup Traditional Oats

1/4 cup LSA mix (Linseed, sunflower seed & almond meal)

Blueberries (optional)

Directions

Mash banana in mixing bowl and add all other ingredients

Stir well to combine

Heat frying pan. We use Nuttelex or Coconut Oil to cook the pancakes in

Pour mix into desired size and cook on one side until they bubble and then flip. Cook for further minute or so until golden brown.

Serve with toppings of your choice. We have sliced fresh strawberries & blueberries.

Enjoy xx

 

Healthy Banana Oat Muesli Bars

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.

healthy muesli bar

Enjoy xx

Book Review : Clean Food – Clear Thinking

I was asked to review the health and wellness book, Clean Food – Clear Thinking written by Naturopath Karina Francois. I was thrilled to be sent a copy as I love reading everything about health, wellness, nutrition and mindset. I was a bit slow getting around to it due to my Personal Training business really picking up and getting busy now that it is spring, but boy I’m glad I made time to read it over the last few weeks!

Clean Food -Clear Thinking by Karina Francois

Clean Food -Clear Thinking by Karina Francois

Karina Francois is an international author, entrepreneur, leading health expert and Naturopath and this book really outlines how you can achieve optimum health through nutrition which leads to happiness in other areas of your life.

The book starts with a great overview of the basic foundations for healthy living and explains nutrition and cellular needs, including easy to understand information about Protein, Carbs and Fats for our bodies. It then goes on to explain everything our body needs for optimum health. There is a fantastic chapter on detoxification, digestion and food sensitivities which I found really interesting, especially as our 1 year old daughter has a rare food intolerance called Food Protein Induced Enterocolitis Syndrome (FPIES). I am constantly researching and making it my mission to find out everything I can about this condition and raise awareness, so it means I have become much more aware of food sensitivities etc.  I have become a sponge for information on this topic and it has become a bit of a passion of mine, hence why I am also currently studying my Diploma of Nutrition and Dietetics for Personal Trainers!

Part 2 is all about Mindset РPsychology of Health Management. This is really interesting stuff and goes into great detail about the brain and making health management and weight loss management a life change. Once again, this is a topic that I really love and it really helps in my field to have a good grasp on it as it is something I deal with in my clients. I promote a holistic approach to health, wellness and fitness and I truly believe that it needs to be a lifestyle change and something that you can easily adopt and carry with you throughout your entire life.

It then goes on to a fantastic section all about self image, self esteem and discovering your ‚Äėwhy‚Äô. There are some great self esteem builders, affirmations and assessments and checklists to keep you on track¬†and understanding a lot more about yourself and your self image. This is something I really got a lot of benefit from and it something that you could keep going back to over time! A lot of the content and philosophies are in line with my own so I will be able to use a lot of the information with my clients which is fantastic!

The final part is recipes and meal plans. Now, I LOVE a good cook book and a new recipe and this book does not disappoint. There are some awesome and simple recipes in this book and the thing I like the most is they don’t contain a thousand ingredients that you will probably never use again. They are easy to follow and perfect for health conscious, busy families. A few of my favourites include the healthy muesli bars, banana loaf, zucchini, carrot and walnut bread, kale and mushroom frittata and the flourless chocolate cake/muffins.

Delicious Healthy Muesli Bars - Recipe from the book

Delicious Healthy Muesli Bars – Recipe from the book

If you are looking to change your habits, lifestyle, mindset and health and really achieve optimum health then this is a great book to help set you on the right path! I would highly recommend it and I really enjoyed reading it.

Let me know if you have read any good health and wellness books lately that I should check out.

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Enjoy xx

Carrot Cake Porridge Whip Recipe – I Quit Sugar

I always feel so prepared and organised when I make these overnight oats. Plus they are delicious. This recipe is actually from the I Quit Sugar Cookbook, you can adapt or change it to your liking, but I love it just the way it is. It makes 2 serves.

Carrot Cake Porridge Whip - source I Quit Sugar

Carrot Cake Porridge Whip – source I Quit Sugar

Carrot Cake Porridge Whip

Ingredients

1/2 cup rolled oats

1 TBSP chia seeds

1 1/2 cups coconut milk (or any kind of milk)

1 tsp natural vanilla extract

1 large carrot, finely granted

1 tsp cinnamon

1/4 tsp ground ginger (I don’t usually use this)

pinch nutmeg and sea salt

1/2 frozen banana

2 TBSP crushed walnuts

2 TBSP coconut flakes

Yoghurt or whipped coconut cream with additional walnuts and coconut flakes or sugar free granola to serve.

Directions

Blend the oats, chia seeds, milk, vanilla, carrot, spices, salt, banana and the walnuts and the coconut flakes until smooth. Pour into two jars or containers with lids. Leave to soak overnight in the fridge, with lids on.

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overnight oats jars

In the morning, top with yoghurt or whipped coconut cream, granola and additional walnuts and coconut flakes.

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Totally delicious, easy to prepare and make and it means you don’t have to think about breakfast the next morning. You could make a double batch and have breakfasts for half of the week. I often do a batch on Sunday night so breakfast is sorted on Monday and Tuesday morning and I start the week off prepared and healthy!

There are so many varieties of overnight oats, if you have a great one you would like to share, head over to FitM.U.M Facebook page and share it with us.

Enjoy xx