paleo

Chia Pudding

Chia puddings make fantastic breakfasts, desserts or snacks.  They are filling, yummy and are a great source of fibre and healthy fats which balance blood sugar and keep you more full for longer.  I use the same base ingredients, but mix it up.  Here I have used 1/2 a grated apple and 1/4 cup strawberries, but there is lots that you can do.

For example, adding 1 tablespoon of raw cacao makes it a chocolate pudding.  You can also use different milks and top it with different fruits such as raspberries and blueberries, or mix in grated apple to change the taste.  You can even mix in protein powers, but you will have to add a little more milk with those.  It can be topped with hemp seeds, sunflower seeds, pumpkin seeds and nut butters.  The possibilities are endless really - just have some fun and go with what you like!

This recipe serves 2, or you could make 2 meals for yourself out of it!

Ingredients

  • 1/4 cup chia seeds

  • 1 cup coconut milk

  • 1 teaspoon cinnamon

  • 1 teaspoon vanilla extract

 Method

  1. Pour coconut milk, cinnamon and vanilla, and any other additions into a bowl.

  2. Whisk in chia seeds, cover and leave overnight.

  3. In the morning, mix in additions of choice and serve!

Almond Meal Porridge

This has been one of my go to breakfasts this winter.  It is surprisingly quick to whip up, filling and satisfying.  The ground flaxseeds, chia seeds and hemp seeds provide fibre and anti-inflammatory omega 3 - omega 3 is also great for dry skin which is a common problem in winter.  It is packed full of protein and healthy fats to balance your blood sugar to give you energy and help keep you full for the morning. 

I chose these ingredients based on my intolerances, so it is gluten free, paleo and vegan.  However, you can certainly make it your own by using a milk of choice and different fruits - grated pear, mashed banana or berries go really nicely.  You can also use different protein powders and nut butters to suit your preferences.

This recipe serves 1.

Ingredients

  • 1 cup coconut milk
  • 3 tablespoons almond meal
  • 1 tablespoon ground flaxseeds
  • 1 teaspoon chia seeds
  • 1 teaspoon cinnamon
  • 1 scoop protein powder (I used hemp/pea blend)
  • 1/2 grated apple
  • 1 tablespoon mixed sunflower and pumpkin seeds
  • 1 teaspoon hemp seeds
  • 1 teaspoon almond butter

Method

  1. Heat coconut milk in a small saucepan on medium heat.  Add the almond meal, ground flaxseeds, chia seeds, cinnamon and protein powder.  Stir in and reduce heat to let simmer for a couple of minutes, until it thickens and combines.
  2. Stir in grated apple, let simmer for another minute
  3. Pour into a bowl, top with seeds and almond butter and serve.

Crustless Quiche

I love this recipe - it is so satisfying and filling. Eggs are a great source of protein, healthy fats and contain a whole range of minerals including Vitamin D which plays a major role in regulating the immune system.  These make a great breakfast, snack or lunch paired with a salad.  They can also be frozen.  The addition of vegetables and leafy greens provide antioxidants, Vitamin C, iron, zinc, calcium and folate, all of which will help keep your immune system strong!

Ingredients

  • 10 eggs
  • 1 medium carrot, grated
  • 1 medium zucchini, grated
  • 1 cup mushrooms, sliced
  • 10 cherry tomatoes, halved
  • 2 cups kale, chopped
  • 1/2 cup fresh parsley, chopped
  • 1 knob ginger, grated
  • Salt and pepper to taste

Method

  1. Preheat oven to 180 degrees Celsius.  Using your hands, squeeze the grated zucchini over a bowl to remove moisture.  This is very important so that you don't end up with a soggy quiche.  Whisk the eggs together in a large bowl.   Mix in the vegetables, ginger and parsley and season with salt and pepper.  Line a shallow oven dish with baking paper and pour in.  Bake at 180 degrees Celsius for 45 minutes.  It is cooked when you touch it lightly in the middle and it springs back.
  2. Remove from the dish and allow to cool.  Slice into squares - about 10 - 12 depending on the size.  This also can be frozen.

Cashew Nut Bliss Balls

I love to have a batch of bliss balls on hand to help with those mid-afternoon sweet cravings!  They can be frozen too which is really handy.  I tend not to use dates as these are quite high in sugar, and when you are having something every day the low sugar option is better.  These bliss balls are made with cashew nuts which provide protein and healthy fats to keep you satisfied.  Also, cashews contain the amino acid tryptophan which is a precursor for serotonin - so they make you feel good, too!

Ingredients

  • 1 cup cashew nuts

  • 1/2 cup desiccated coconut (and extra, for rolling)

  • 1/2 cup almond meal

  • 2 heaped tablespoons natural almond or peanut butter

  • 1 scoop protein powder of choice (optional)

  • Juice and zest of 1 lemon

  • 1 tablespoon maple syrup

  • 1 tsp cinnamon

  • Pinch of salt

  • 1/4 to 1/2 cup water

Method

  1. Place all ingredients in food processor aside from water. Process, adding the water slowly. You may need to stop the processor and scrape down the sides from time to time. If it is too dry, add more water. If it is too wet, add more almond meal or protein powder. The consistency should be crumbly and hold together without being wet.

  2. Scoop out portions with a teaspoon and roll into 15-20 balls in the extra coconut. Refrigerate for up to one week, or freeze for longer.