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Text Mex Burrito Bowls

Text Mex Burrito Bowls

Brenda Janschek | January 17, 2020

The other night I found myself in a Mexican standoff over dinner, with one kid adamant they felt like chicken, the other wanting vegetarian.

I had to think quick and get creative before guns were a-blazing.
With some leftover chicken in the fridge and a couple tins of black beans in the cupboard, I saw a way of pleasing all the people and the idea for Tex Mex Burrito Bowl was born.
By simply throwing together a bunch of yummy things into a bowl, this dinner was an instant hit and you should see the smiles on the kids faces when they hear it’s Tex Mex Burrito Bowls for dinner. Sometimes feeding the family is just all about simple, fresh ideas.

These Tex-Mex bowls are fun, filling and delicious and can be served hot or cold, so it’s a great one to prepare ahead.

The Tex Mex Burrito Bowl is also a great example of packing as much nutrition into one delicious meal as possible. Here’s are the ingredients which help to upgrade this dinner into a powerhouse of goodness:

Bone Broth

In this case chicken broth is added to cooking the bean mix and is used to cook the rice in too.
Bone broth is loaded with nutrients that many people lack, and in a form our bodies can easily absorb and use like calcium, phosphorus, and other minerals, like silicon and other trace minerals, amino acids like proline, glycine, and glutamine (which have anti-inflammatory effects).

It’s exceptionally healing for your gut,
It treats leaky gut syndrome
Helps to overcome food intolerances and allergies
Improves joint health
Reduces cellulite
Boosts immune system
The benefits are endless.

Garlic

Garlic is loaded with vitamins like B & C, and minerals like calcium, potassium, copper, manganese, and selenium.
It also contains the active ingredient, Allicin, which is released when the garlic clove is sliced or minced or chopped. To take full advantage of the health benefits you should eat garlic within 1-2 hours of cutting into it. If you are going to cook chopped garlic let it sit for 15 minutes before cooking it. This allows for the allicin to be activated.
Allicin is anti bacterial, contains high levels of anti-oxidants, which helps to prevents cancer, has antimicrobiral properties so it’s great for skin, fights cold and flu symptoms. Lowers bad cholesterol and improves good cholesterol (HDL)

Kale

In terms of nutritional density, kale is virtually unparalleled among green leafy vegetables.
It contains omega-3s in a beneficial ratio to omega-6, and is really rich in vitamins A, C, and K1.
It’s loaded with minerals including more calcium per gram than whole milk, and in a more bioavailable form.

Black Beans

They’re packed with protein and iron, they’ve got crucial minerals like copper, manganese, thiamine, phosphorus, and magnesium. So if you don’t use these in your Mexican dishes already, try to scatter them through.

 

Olive Oil

Olive oil is an essential fatty acids which provides the basic building blocks of fats and they have many roles within the body and they play a critical role in supporting your child’s physical, emotional and mental growth. They’re the fats that we can only get from our food, namely

Omega 3 (which is the primary fatty acid found in the brain and Omega 6 (helps to support a healthy immune system). They help to …
Promote heart health
Protect your brain
Fight depression
Relieve inflammation
Reduce joint pain
They are so important when we’re talking child development and in many of the nutritional diseases that arise later in life.

Text Mex Burrito Bowl Recipe

This recipe serves 5 and is a fun and filling family friendly dinner the whole family will enjoy.

Prep Time: 20 min
Cook Time: 20 min

Ingredients

Splash of extra virgin olive oil
1 small onion, chopped
4 cloves garlic, chopped
2 teaspoons Mexican seasoning or a mix of cumin, paprika and chilli powder
Two big handfuls chopped kale
2 x tins black beans
1 cup tomato passata (optional: add if you know your kid prefers their Mexican with a tomato base)
½ cup of homemade bone broth (I used chicken broth)
Handful fresh coriander leaves, chopped
Squeeze of lime juice
1 cup cooked rice
1 corn on the cob, steamed and kernels sliced off
1 avocado, smashed up with lime juice
1 cup cheddar cheese, grated
Sour cream to serve
Cucumber, lettuce and tomatoes, chopped
Leftover roast chicken (optional)
Olive oil for drizzling
Extra lime for serving.

Instructions

1. Heat olive oil in a big pan on low heat and saute the onion for five minutes.

2. Add the garlic and kale and saute for a couple of minutes, then add the Mexican spices and saute for another minute.

3. Stir through the black beans.

4. Add chicken broth and passatta, if using.

5. Stir and simmer for 5 – 10 minutes.

6. Assemble the plate with rice, bean mix, chicken if using, chopped lettuce, tomatoes and cucumbers, corn kernels, avocado smash, a dollop of sour cream and a sprinkle of grated cheese.

7. Drizzle the lot with olive oil and a good squeeze of lime before serving.

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

Three Ingredient Strawberry Ice Cream

Three Ingredient Strawberry Ice Cream

Kate Parker | January 15, 2020

This heavenly strawberry ice cream is made with just a few ingredients and as a great dairy-free & nutrition filled alternative to traditional ice cream.

This recipe makes one LARGE serving, or a few scoops. Pop any leftovers into silicone ice-pop moulds and freeze to enjoy later!

Ingredients

2 frozen bananas, broken into pieces
1 cup frozen strawberries
1/2 tsp vanilla paste

Optional Sprinkles:
Cacao nibs
Choc Chips
Goji Berries
Strawberry Fruit Sprinkles

Method

1. Add all ingredients to a food processor or high powered blender.

2. Process until smooth, scraping down the sides or adding a splash of water as needed.

3. Scoop and serve with your chosen sprinkles.

Enjoy!

Basic Hummus

Basic Hummus

Angela | January 10, 2020

 

Ingredients:

  • 1 can chickpeas (garbanzo beans), washed and drained
  • ½ lemon, juiced
  • 1 clove garlic, minced
  • 2 or 3 heaping tablespoons tahini (depending how much you like it)
  • 3 tbsp olive oil
  • 3 tbsp water, plus more if needed
  • ½ tsp cumin
  • salt & pepper, to taste
  • Smoked paprika (optional)

 

Method:

Place everything in a food processor and blend until smooth. Add additional water if needed. If desired, sprinkle with paprika and drizzle with additional olive oil before serving.

Add any of the following if desired:

  • fresh chives
  • roasted red peppers
  • sundried tomatoes
  • roasted garlic (instead of raw)
  • fresh lemon zest (and halve the lemon juice

If you’re super keen for a super smooooth hummus, do this before starting:

  1. Toss the chickpeas in a big bowl filled half-way with water.
  2. Rub the chickpeas between both hands (this was difficult to photograph and do at the same time – so here’s my one-handed version!)
  3. The peels should rise to the water’s surface. Skim them off and rinse the chickpeas.

Chocolate Macadamia Fudge Cake

Chocolate Macadamia Fudge Cake

Alexx Stuart | January 10, 2020

We stay with great friends for a few days in early January each year, who live up in the Byron Hinterland in the town of Rosebank. It is just beautiful up there, with rolling green hills, tree-lined roads and friendly people. I always cook a couple of treats while we’re there for everyone, and one I did was a bit of an invention and similar to my gooey chocolate pudding, but more of a cake that you can serve as a decadent morning tea or dessert with custard. We opted for the latter for the final night’s dessert and Griffin, their eldest, declared it “the best gluten-free dessert ever”.

So there you have it, the first positive testimonial that hopefully makes it worth having a go!
This cake is dense and fudgey so you can easily have this serve 10-11 people but if you’re cooking for many, double it and bake in a large baking tray for half the time, and cut 25 squares instead.

Enjoy! And, if you make it, do tag me on Instagram @lowtoxlife so that I can see your creations!
Here’s to real treats and less fake weirdness for 2020!
Real Treats. Happy Bodies. Connected Souls.

Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Servings: 10 generous slices

Ingredients

130g salted butter, melted (use coconut oil or olive oil if wanting it to be dairy free)
100g tapioca or arrowroot starch or 1 cup (watch out for sneaky 220 preservative in supermarket arrowroot!)
50 g coconut flour or ⅓ cup + 1 heaped tbsp
1 heaped tsp aluminium free baking powder
30g desiccated coconut or ⅓ cup
30g cocoa powder or ⅓ cup (I use dutch processed cocoa for baking)
100g rapadura / panela sugar or ½ cup
50-100 ml maple syrup depends on sweetness level you want
3 whole eggs
100g chopped 70% dark chocolate or dark choc chips
100g rough chopped macadamias, I like to keep in big chunks!

Instructions

1. Pre-heat your oven to 170C, fan forced or 180C/350F if not fan forced.

2. Line a tart tin or round cake pan of around 20cm diameter with baking paper or rub melted butter all over it and then dust that buttered tin with flour for a natural non stick technique.

3. Melt butter, either in saucepan on low for a few minutes, or in your thermo-cooker for 2 mins, high temp, speed 1.

4. If using a thermo-cooker, add all ingredients leaving eggs to last and except choc chips and macadamias, and blend on speed 5, 5 seconds, then reverse speed 5 another 5 seconds. Then pour choc chips and macadamia nuts in and stir by hand to combine at the end. You can also follow this method if using a food processor or blender, by adding melted butter first, then following the rest and simply blending on high, scraping down after five seconds, then blending again for another five seconds, mixing the choc chips and macadamia chunks in at the end by hand.

5. If mixing by hand, leave melted butter to the side in the pan for a minute.

6. Whisk eggs and syrup / sugar together in a large mixing bowl.

7. Add flours (sifted if they’re lumpy!), baking powder, desiccated coconut, cocoa powder and, finally, the melted butter, and mix by hand until lumps removed and a lovely, thick consistency.

8. Once your batter is ready, how ever you got to this point, pour and scrap into the baking tin, and pop in the oven.

9. Check the cake at 25mins. If it’s still a very wet skewer after 25 mins, bake another few minutes, otherwise pull it out – You want the edges a little bit bouncy to the touch but the middle a bit softer for your fudgy vibes.

10. You’re done. All that’s left now is to gather your favourite people around a table with a cup of tea, to share it together.

Simple Simon Spelt Pancakes

Simple Simon Spelt Pancakes

Laini Oldfield | January 8, 2020

You can’t get easier than this. My kids make these pancakes themselves more than I care to admit.
You can easily boost the nutrition of these pancakes by adding the optional boosters below, but of course my children more often than not choose to keep it super simple.

 

Ingredients:
1 cup spelt flour (use wholemeal, white, or half half according to your preference)
1 cup milk of choice
1 egg

 

Optional boosters:
1 tablespoon ground flaxseed
1 tablespoon LSA
2 teaspoons beetroot powder
1 teaspoon cinnamon
1 mashed banana / berries / grated apple or pear
Sub 1/4 cup spelt flour for another flour like quinoa flour

 

Method:
1. Mix flour and baking flour together
2. Add milk and egg
3. Pour into greased pan and flip when bubbles appear, or when the underside is brown.
4. Enjoy with maple syrup, yoghurt and berries.

Chocolate Chip Chickpea Cookies

Chocolate Chip Chickpea Cookies

Sharon Selby | January 8, 2020

 

Dairy, gluten, wheat, grain and egg-free, with nut-free substitution. Vegan and refined sugar-free.

 

My boys love these nutritious treats, known in our home as ‘calcium cookies.’  And because they’re so easy and quick to make, we have them pretty regularly.  I should also add that the batter is delicious.  I often make these after dinner once the kids go to bed so I can enjoy a little indulgence uninterrupted! You know how it is!

These cookies are naturally sweet and chewy and packed full of great nutrients. Thanks to the chickpeas and tahini they contain plenty of vital bone-healthy minerals including calcium, phosphorus, potassium, and magnesium – all needed for strong growing bones.  Perfect for dairy-free kids!

Prep Time                5 minutes

Cook Time               15 minutes

Servings                   16 cookies

 

Ingredients:

400 gram tin chickpeas, rinsed and drained well
1/2 cup (125g) hulled tahini can substitute with any nut or seed butter
1/3 cup (85g) maple syrup honey or brown rice syrup
1/3 cup (85g) vegan dark chocolate chips can replace with raisins or sultanas
1 teaspoon vanilla extract
1 teaspoon baking powder
1 pinch of salt

Method:

  1. Preheat oven to 200C and line a baking tray with parchment paper and set aside.
  2. Pop the drained chickpeas, tahini, maple syrup, vanilla extract, baking powder, and salt into a blender and blend until smooth.
  3. Fold in the chocolate chips or sultanas.
  4. Using a tablespoon scoop the dough and drop onto the baking trays evenly spaced out.
  5. Bake for 15 minutes or until golden and lightly browned. Allow to cool so they set.

Herbal Healing Vegan Fruit Gummies

Herbal Healing Vegan Fruit Gummies

Megan Garner | January 6, 2020

Making fruit gummies is a great way to make natural, herbal tinctures palatable to kids who might be reluctant to take them. Tinctures can be used for boosting immunity, relieving an upset stomach, and healing coughs or colds. 

This recipe makes 20 gummies with a dose of herbal tincture at 1ml per dose. If you’re changing the quantity of gummies made, you should adjust the dosage accordingly.

Ingredients

250 ml (1 cup) of juice, choose a variety without added sugar
1 tbsp agar agar powder
20 ml of herbal tincture (if using alcohol based herbal tincture add 10 ml of boiling water to remove alcohol)
60 ml (¼ cup) cold water

Method

1. In a small pan (or Thermomix) bring the juice to a simmer.

2. Place the agar agar into a ¼ cup of cold water and stir until dissolved.

3. Stir the agar agar mix into the juice.

4. Bring to a simmer whilst continually stirring and remove from heat.

5. Pour the herbal tincture into the mixture and mix well.

6. Pour the liquid into moulds, ice cube tray or tupperware lined with baking paper.

7. Leave at room temperature for 20 minutes to set. Then put in the refrigerator and let sit for another 20 minutes.

8. Store in fridge, will last most of the day in a lunch box without melting.

Three Ingredient Mango & Passionfruit Soft Serve Ice-cream

Three Ingredient Mango & Passionfruit Soft Serve Ice-cream

Kate Parker | January 3, 2020

Is there any better summer flavour than mango? This refreshing nice-cream is a low-fat alternative to traditional ice-cream, using the natural flavours of frozen fruits!

Use just banana, mango, and passionfruit, or push the flavours a little further with the addition of salt, vanilla, and gorgeous passionfruit sparkles! Use our blue passionfruit sparkles to make a gorgeous green swirl by sprinkling after blending and swirling into the nice-cream. Magic!

Ingredients

2 cups frozen bananas (or two whole frozen bananas, broken into a few pieces)
½ cup frozen mango
2 small or 1 large passionfruit
Pinch of pink salt (optional)
¼ tsp vanilla paste (optional)
Passionfruit sparkles (optional)

Method

1. Place all ingredients in the bowl of a food processor or high speed blender, leaving aside half of the passionfruit.

2. Blend all ingredients until smooth, scraping down sides as needed.

3. Pour your smooth, soft serve ice-cream into a bowl, and add remaining passionfruit on top to serve.

Notes

Don’t want to eat this right away? Freeze into popsicle moulds to consume later!

Make blue and green swirls in your nice-cream using our blue passionfruit sparkles or green passionfruit sparkles. The addition of these sparkles and a little swirl is some magical fun for the kids to enjoy this treat!

 

The Guilt-Free Chocolate Icing That You’ll Want More Of

The Guilt-Free Chocolate Icing That You’ll Want More Of

Chef Cynthia Louise | December 13, 2019

REAL chocolate (ie not processed) is guilt-free chocolate. It’s filled with minerals and vitamins that are good for you. I love real chocolate, from cacao seed, to shining tree, to blender, to cake and finally my mouth, it’s love at first bite.

Once upon a time; I just love a story… Anyways, a friend of mine only ate milk chocolate. But let’s be honest, that’s not real chocolate. It’s got the right foundations, but then topped with fancy food science processes. So anyway, one day I made my friend my beetroot mudcake, smothered in my chocolate icing, and she ate it ALL, with sparkles in her eyes – for breakfast, lunch AND dinner! No bull, she’s now into REAL chocolate, she won’t touch the other stuff anymore.

For those not ready to enjoy good, wholesome chocolate, you might get your just desserts – i.e., get stressed. FYI, that’s desserts spelt backwards, just saying ;).

Make this icing. Don’t even bother putting it on a cake! Just set it on a plate, in the fridge, and get alllll up in this goodness!

Ingredients

1/3 cup Cacao Powder
1/2 cup Maple Syrup
1/2 cup Cashews
1 cup Water
Pinch of Salt
130 grams Cacao Butter, melted
1 tablespoon of #SATISFACTION

Method

  1. Combine the first five ingredients in a blender.
  2. Once creamy and smooth, turn the blender down to medium speed
  3. Then pour in your melted cacao butter.
  4. Blend for 5 seconds, then well, hell, you know what to do! The rest is up to you…

 

Light & Tangy Blackberry Cheesecakes For Christmas Dessert

Light & Tangy Blackberry Cheesecakes For Christmas Dessert

Summer Hill Pantry | December 5, 2019

This cheesecake recipe is creamy, light and fluffy – this is the perfect decadent dessert for a hot summers day AND on your Christmas table.

Ingredients

200g Summer Hill Pantry Cinnamon Cake Mix
90g melted butter
3 tsp gelatin melted in 1½ tbsp boiling water
500g cream cheese
¾ cup raw sugar processed to fine powder
2 tsp vanilla bean paste
300mL pure cream, whipped
20g Summer Hill Pantry Blackberry Crunch

20cm springform pan, lightly greased

Method

For the base
1.Preheat oven to 160C.

2. Mix the melted butter and cinnamon cake mix to form a crumb. Press into the base of your tin and bake for 10 – 12 minutes. Allow to cool.

For the filling
1. Blend cream cheese, sugar and vanilla until light and fluffy.

2. Add gelatin mix and stir to combine.

3. Finally, fold in whipped cream and half of the blackberries.

4. Pour over prepared base and refrigerate until set (allow at least 6 hours).

Top with remaining blackberries to serve.

Enjoy!

Healthy Frozen Mango Macadamia Bars

Healthy Frozen Mango Macadamia Bars

Jacqueline Alwill | December 2, 2019

Did you know there are only 200 days in a mango season? It might seem like a lot, but when it’s during the holiday time and all you can think about is mangos; eating mangos and cooking with mangos the season seems to go far too quickly!

This HEALTHY FROZEN MANGO MACADAMIA BAR is one of my favourite ways to celebrate the best time of year – mango season!

It’s a bit of a Weiss Bar imposter… although I think the freshness of the fruit and the fact the white creamy stripy portion isn’t cream but macadamias makes it even more delicious. I used the nutty component from my recipe for Tropical Macadamia Bark here and added some melted cacao butter to the blend so it would hold well and it did!

Truthfully, I think the ratio of the bar is a little imbalanced and maybe there should be a bit more mango than white so if you’re doing so, either reduce the white component or pump up the mango a bit more – maybe by an extra 50%. You can play around, this recipe is super flexible, you actually can’t go too wrong with it no matter what you do so long as you have the key ingredients.

This recipe is gluten free, dairy free, paleo, vegetarian & has a vegan option. 
This recipe makes 10 serves.

Ingredients

Mango layer (can increase the mangoes here for a higher mango ratio)
2 large mangoes, flesh scooped out

Cream layer
⅔ cup coconut oil, melted on low heat
¾ cup natural macadamias
1 tablespoon vanilla extract
3 tablespoons maple syrup or honey
80g raw cacao butter, melted on low heat

Method

1. Blend mangoes and pour into lined 12x24cm loaf tin, then place in freezer.

2. Clean out blender.

3. Add melted coconut oil, macadamias, vanilla, honey or maple if vegan option, and melted raw cacao butter to blender and blitz until smooth.

4. Pour over the mango layer and place back in freezer to set for 6 hours.

5. Allow to thaw for 10 minutes or so before slicing with a hot knife (dip the knife in some boiling water) and serving.

Chocolate Hazelnut Truffles – The Healthy Ferrero Rocher!

Chocolate Hazelnut Truffles – The Healthy Ferrero Rocher!

Food Matters | December 1, 2019

Move over holiday treats, this is the only recipe you will need this year. These truffles are easy to make and oh so delicious! You may want to double the ingredients and make a double batch because they sure didn’t last long in the Food Matters Headquarters!

Ingredients

150g organic & fairtrade dark chocolate  (at least 70% cacao, Green & Blacks is a good option)
½ cup full-fat coconut milk
¼ cup maple syrup
Pinch of fine pink salt
¾ cup all natural, smooth, nut butter (try almond, ABC, or peanut butter, peanut will have a stronger flavour)
1 cup roasted hazelnuts*
1 tsp hazelnut extract or vanilla extract

Method

1. Boil a pot of water.

2. Roughly chop the chocolate and place in a glass bowl over the hot water bath. Once the chocolate has melted, remove the pot from the heat but keep the bowl over the hot water.

3. While you melt the chocolate, place the coconut milk in a small pot and warm it up a little bit. Add in a generous pinch of sea salt.

3. Slowly add warm coconut milk to the melted chocolate while continuously whisking over a low heat.

4. Whisk in the maple syrup, hazelnut butter and hazelnut or vanilla extract.

5. Allow the mixture to cool and place in the fridge overnight for it to harden.

6. Before taking the mixture out of the fridge, put aside at least 20-25 hazelnuts and chop the rest finely.

7. Spread the chopped hazelnuts on a tray or clean baking sheet.

8. Scoop portions of the ganache mixture into ‘eyeball’ portions. Flatten ball into your hand, place a hazelnut in the middle and then close over the truffle mixture around the hazelnut.

9.Roll between the palms of your hands and then roll the truffle in the chopped hazelnuts. Continue until all of the mixture is gone.

10. Store in the fridge… If they last that long!

*Method for roasting hazelnuts 

1. Preheat an oven to 180°C.
2. Place hazelnuts in a single layer on a baking sheet.
3. Roast nuts for 15 minutes, stirring them every 5 minutes or so. They are done when they are fragrant, with cracked skin. Because the husk is pretty dark, it can be hard to tell if it’s starting to turn black and burn, so if you’re unsure, it’s best to err on the side of under-roasted.
4. Drape a clean kitchen towel over a large bowl, and pour in the nuts (they may over-roast if left on the baking sheet). Allow to cool.
5. Close the towel up into a bundle.
6. Give it an energetic massage so the hazelnuts will rub against one another and the skin will come off in little flakes.
7. Transfer the hazelnuts to a big jar, collecting them delicately from the towel with cupped hands and making sure you leave the skin flakes behind.

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