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Easy Meal Replacement Smoothie

Easy Meal Replacement Smoothie

180 Nutrition | March 26, 2019

 

Smoothie meal replacements are good if you want to lose weight or simply need a meal to go, the key is plenty of good fats. We’ve included coconut oil, milk, avocado and 180 Protein Superfood to fuel your brain, balance blood sugar levels and burn fat. We have also included plenty of leafy green vegetables as they are so important to improve overall health.

 

Ingredients (Serves 1)

50g 180 Superfood Protein (Coconut)
200ml filtered water
4 strawberries
¼ small raw beetroot
½ avocado
½ lebanese cucumber
Handful of kale (no stalks)
Handful of spinach
200ml coconut milk
1 tbsp coconut oil
Handful of ice cubes

Method

1/ Add ingredients to blender jug and blend until desired consistency.

 

Find more delicious ways to use 180 Nutrition’s incredible protein products on their website.

Share your delicious smoothies with us on Instagram with #myTWC

 

These Peanut Butter Popcorn Bars Are the Perfect 3-Ingredient After School Treat

These Peanut Butter Popcorn Bars Are the Perfect 3-Ingredient After School Treat

Jacqueline Alwill | March 24, 2019

 

Recipes that come about when you just trying to be resourceful with random ingredients on hand are the best, aren’t they? Like these PB Popcorn Bars which I wanted to do simply because we had a bit leftover in the PB jar (well bucket…catering) and some popcorn kernels from a kids party we catered.

So easy, so well loved by everyone, with the exception of my partner who looked well left out as I made them and he continued sipping on juice #5 for his juice cleanse that day…moving on.

This recipe is super simple but there is one tiny element that will make or break it and that is the time the peanut butter and honey/rice malt stay on the stove. They need only about a minute so it is a runny enough consistency (it won’t become super runny) to mix through the popcorn and bind it together. I held off posting this recipe until I had retested this component because take your eyes off it and it becomes a separated crumb! You can’t work the crumb into the popcorn to make it a bar, unfortunately (I did try!), so be attentive for this brief moment. It’s really easy otherwise and the rest takes no time at all.

Ready?

This recipe makes 16 bars, is gluten-free, dairy-free, and can be made vegan.

 

Ingredients

4 cups cooked popcorn (approx 2 tablespoons kernels)
¾ cup smooth peanut butter
¼ cup honey OR ⅓ cup rice malt syrup

Method

1. Place peanut butter and honey/rice malt in a small saucepan on low heat and whisk together with a fork or whisk until it is slightly runny, be careful not to leave it on the heat too long or it will become a crumby consistency.

2. When ready, place popcorn in a large bowl, pour oven pb and honey/rice malt mix, then mix together using clean hands.

3. Line a loaf tin with greaseproof paper and press the bars into the tin.

4. Cover and place in freezer to set for 2 hours.

5. Once set, slice and serve, they keep out of the fridge or freezer and hold together for about 3 hours.

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

Share your favourite whole food treats with us on Instagram with #myTWC

 

Multi-Use Pumpkin Dip With a Kick!

Multi-Use Pumpkin Dip With a Kick!

Ellen Babauskis | March 19, 2019

 

This dip is as multipurpose as it comes, with a delicious creamy texture and spicy flavour. Enjoy it as a dip, pizza base, pasta sauce and on Mexican dishes such as tacos or enchiladas.  This recipe makes a large portion so get creative with it!

This recipe is gluten-free, dairy-free, vegetarian and vegan and makes 3 cups of dip!

Ingredients

100g raw cashews
500g pumpkin, cut into cubes and skin removed
½ brown onion, peeled & chopped
2 garlic cloves, peeled & minced
1 jalapeno chilli, seeds removed, halved & chopped finely
20g olive oil
1 ½ tsp ground cumin
1 tsp smoked paprika
½ tsp chilli flakes
1 tbsp stock concentrate
20g nutritional yeast flakes
½ lime, juice only

 

Method

1. Place cashews in processor and process until ground finely, set aside.

2. Steam pumpkin until soft.

3. While pumpkin is steaming, place onion, garlic, jalapenos in processor/bullet blender and blend until combined, or finely dice/mince each.

4. Saute oil and spices, plus onion, garlic, jalapeno mix on the stovetop until spices are fragrant, approx 1min – 2 mins.

5. Add sauteed vegetables and spice mix to the processor with cashews, stock concentrate, yeast flakes, lime juice, steamed pumpkin, puree for 1 minute, til smooth.

 

Refrigerate until ready to serve – this dip will thicken as it cools.


Find more of Ellen’s fantastic vegan Thermomix recipes & vegan advice on Alyce Alexandra Cookbooks.

Share your tasty whole foods snacks with us on Instagram with #myTWC

 

Celebrate St Patrick’s Day with Superfood Greens and Matcha Bliss Balls

Celebrate St Patrick’s Day with Superfood Greens and Matcha Bliss Balls

FoodMatters | March 17, 2019

 

These tiny treats are packed full of nutrients from the Superfood Greens Blend. They are great to have on hand in the fridge, making the perfect little energy booster!

Ingredients

½ cup almonds
½ cup mixed seeds (sunflower, chia, hemp, pepitas, linseed etc.)
1 tbsp Superfood Greens Blend powder
1 tsp Matcha powder
¼ cup shredded coconut
¼ cup nut butter
¼ tsp vanilla
dates
2-3 tbsp coconut oil
1 tsp Matcha powder  
2 tbsp shredded coconut

Method

1. Place all ingredients in the food processor except the extra coconut & Matcha, process until combined well.

2. Roll the mixture into small balls and roll into shredded coconut & Matcha.

3. Refrigerate for 30 minutes while the balls set.

 

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“Free from lots” Crackers Recipe – Savoury or Sweet

“Free from lots” Crackers Recipe – Savoury or Sweet

Alexx Stuart | March 7, 2019

 

Ingredients

1 egg (if egg allergic, use chia/water mix or flax egg mix)
30g coconut oil (butter is fine too if you don’t need to avoid dairy)
40g hemp seeds (optional, you can up the sunflower/pumpkin seeds by 20g each instead)
60g sunflower seeds
80g pumpkin seeds
2 cloves garlic
½ tsp salt
½ tsp fennel seeds
3 stalks fresh thyme – without the stalks if you know what I mean. Just get the little green leaves off the stalks

Method

1. Get your mini mixer, food processor, Thermomix or even blender if it’s a powerful one.

2. Preheat oven to non-fan forced 180C (165C for fan forced) or 350F

3. Place peeled garlic cloves, fennel seeds in and pulse until well chopped.

4. Place seeds in and do the same. You don’t want big chunky bits of seeds. Slightly grainier than a ‘meal’ consistency is perfect.

5. Place your coconut oil and egg/chia mix in.

6. Combine well, scraping down the side of the bowl after a couple of seconds.

7. Your cracker dough is done.

8. Place it in a heap on a parchment sheet that has had olive oil rubbed on it and cover with another parchment sheet rubbed with olive oil – this will stop the dough sticking to either as you roll it out.

9. Roll it out to a thin, cracker thickness.

10. Remove the top layer of parchment.

11. Place on the parchment on a baking tray and mark out with a knife over the wet dough, the squares you want to make – you could do cookie cutter shapes if you wanted to also!

12. Bake for around 20 minutes. If you have an annoying oven like my little old gas oven, I like to take out after 20 minutes, remove all the outside bordering crackers, and pop back in for a couple more minutes to ensure the middle ones get well done.

 

Sweet Variation

Instead of the garlic, fennel, salt and herbs add 3 heaped tablespoons of dried blueberries or cranberries and a heaped tsp of cinnamon.  This is still not incredibly sweet and if you’re ‘weaning’  off ultra sweet processed foods, you can add 1 tablespoon maple to this for a yummy sweet biscuit. You can then top these with nut and seed butter and a slice of banana, or a little sugar-free jam. Whatever you dream up!

 

Notes

Coconut Oil
It doesn’t matter if it’s solid or liquid for mixing. Either will work.

Thermomix Tip
You can ‘peel’ your garlic cloves on reverse. Use speed 4 for 2 seconds. Open lid and lift the skins out. For the rest, Speed 6, 15 seconds, with a scrape down at half time is perfect for this recipe.

FODMAP Sensitive
the garlic, fennel and thyme are optional, so if you’re FODMAP sensitive, you can ditch the garlic or if you don’t like fennel, ditch the fennel and so on. BUT even if you don’t think you like fennel, I’d be brave and try it anyway. It really makes it so wonderful!

Activating Seeds
It’s a great idea if you have time, to prepare a big batch of activated seeds every now and then, so you have them on call. It’s not the end of the world, however, if you want to get stuck into making this recipe today, to make a batch with what you have.

 

Find more fantastic low-tox recipes and advice on Alexx’s website, Low Tox Life.

Share your delicious, whole foods snack creations with us on Instagram with #myTWC!

 

“Better than the Canteen” Wholefood Vegan Sausage Rolls

“Better than the Canteen” Wholefood Vegan Sausage Rolls

Laini Oldfield | February 14, 2019

 

Adapted from the recipe by Here’s The Veg.

 

Why you might not want to eat regular sausage rolls…

 

Sausage rolls are an Aussie tradition! I definitely ate my fair share from the school canteen in high school. But they’re usually a combination of pork and pastry, which means they’re pretty scarce in nutrients.

Even if you’re not avoiding meat for ethical reasons, we can assume that commercially bought sausage rolls don’t contain prime cuts of meat. They could include tail, head, cheek, gristle, sinew, tongue and, of course, fat. Some mass-produced lines could even include low-grade poultry meat. The percentage of meat in sausage rolls is often even lower than in burgers and there may be more chemical additives.

Sulphur dioxide, an antioxidant commonly used in sausage rolls, can cause wheeziness in susceptible adults and children.

Just look at these ingredients taken from a packet of frozen sausage rolls from Woolies.

Cue these better-for-you, nutrient-dense, homemade, vegan sausage rolls with no nasty ingredients.

I challenge you to serve these up to any meat lover – I bet they wouldn’t realise they’re meat-free!

The kids ask me pretty regularly for these “sausage” rolls and I’m all too happy to oblige.They’re a winner every – single – time!

Use them as a fun dinner with a side salad, left overs for school lunches, or cut them smaller and use as party food! You gotta pair sausage rolls with tomato sauce, so check out my sneaky tomato sauce switch here!

I usually prepare a big batch to completion, cook some in the oven for dinner or school lunches, and pop the rest in the freezer for another day. It’s great to simply take them out of the freezer and into the oven while we eat breakfast, then into school lunch boxes before they walk at the door.

In fact, just last night I made a double batch of these babies, which gave us 55 sausage rolls! We ate 16 of them for dinner (there were 7 of us), and now we have a tonne left over in the freezer for either more dinners or school lunches.

If you do freeze them, keep them separated from one another – I usually separate them with the puff pastry lining sheets left over from making them.

Side tip for the Savvy among us: I did the math and each sausage roll cost 85c.

This recipe is packed with protein from the quinoa flakes and tofu. Miso is a healthy way to pack in a lot of savoury umami flavour naturally, and squeeze in vitamins B, K E & folic acid, all of which aid in healthy immune function.

AND these sausage rolls apparently taste “better than the school canteen’s ones!”.

So without further ado…

 

Ingredients

 

3 cups pecans (though if you don’t have quite 3 cups, I’ve propped up with cashews and it still worked great)
2 onions
600g silken tofu (firm tofu works too, just add enough water to make the tofu ‘pourable’ when blended – about half a cup or more)
4 tablespoons red miso paste
2 teaspoons garlic powder
6 tablespoons tamari or coconut amino sauce
Ground pepper, to taste
5 frozen puff pastry sheets (Careme is top notch but expensive, next best is Pampas with no additives, there’s also a great gluten-free recipe in this recipe book)
Water / milk / eggs for brushing pastry

 

Method

 

1. Preheat oven to 200 degrees celcius, prepare a baking tray and thaw out puff pastry.
2. Pop the pecans in the food processor until thoroughly chopped, but not powdery.
3. Tip into a large mixing bowl, then toss in the quinoa flakes.
4. Chop the onion into large chunks, then place in the food processor briefly. It should have a ‘finely chopped’ kinda texture. You could of course just chop it yourself, but if the food processor’s out, why would you? Add onion to bowl.
5. Finally, whizz up the tofu in the food processor, and pour it into the mixing bowl.
6. Add all other filling ingredients to the mixing bowl: rolled oats, miso, garlic powder, sauce and pepper.
7. Stir well.
8. Slice puff pastry sheets in half so that it makes two rectangles.
9. Spoon the filling down the centre third of each pastry rectangle, lightly brush another third with water or milk, and then roll the pastry, starting from the empty third and tucking it into the brushed third.
10. Slice the roll into halves or thirds (whatever size you want really), and place on the baking tray.
11. Make a couple of diagonal cuts on the top of the roll, brush with water/milk, and sprinkle with sesame seeds.
12. Repeat with remaining filling and pastry.
13. Bake the rolls for about 20 mins, or until they’re golden brown and flaky.
14. Serve with your fave tomato sauce. Mine is here.

 

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