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Super-Healthy Banana and Cinnamon Muffins

Super-Healthy Banana and Cinnamon Muffins

Ellen Babauskis | April 17, 2019

 

This is one of my favourite go-to snack recipes to make when feeling like a healthy and hearty baked treat. These muffins are delicious, satisfying and super quick and easy to make, with minimal contact time but also the ingredients are pantry staples making life easy! Thanks to the flaxseeds and almonds the muffins hold their shape perfectly without needing flour, whilst the coconut oil means you will feel comfortably satisfied. Packed with a delicious cinnamon banana flavour this will soon become your go-to too!

This recipe is gluten-free, dairy-free, grain-free, soy-free, egg-free, vegetarian and vegan and makes 12 delicious muffins!

 

Ingredients

1 cinnamon stick
40g coconut sugar
45g flaxseeds
140g water
300g raw almonds
½ tsp baking powder
80g coconut oil, melted
2 very ripe bananas, peeled and cut into thirds

Method

1. Preheat oven to 180°C

2. Place cinnamon, coconut sugar and flaxseeds in TC bowl, mill for 20 seconds, speed 10. Set aside, add water and mix in. Leave to stand for 10 minutes.

3. Without cleaning TC bowl, add almonds, mill for 20 seconds, speed 8.

4. Add baking powder, oil, bananas and set-aside mixture. Mix for 20 seconds, speed 4.

5. Divide mixture evenly between a lined 12 capacity muffin tin or silicone dariole moulds and bake for 25 minutes, or until cooked through and golden.

6. Allow muffins to cool slightly before removing from tin or moulds.

 

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

Share your beautiful baking creations with us on Instagram with #myTWC

 

 

Gluten-Free Lemon Coconut Biscuits

Gluten-Free Lemon Coconut Biscuits

Summer Hill Pantry | April 13, 2019

 

Did you know our cake mixes make a pretty amazing biscuit too? Try these coconut lemon biscuits out!

Ingredients

Lemon Coconut Biscuits400g Summer Hill Pantry Coconut Cake Mix
175g Butter
Zest of one lemon

Method

1. Preheat oven to 170C. Cover a baking tray with paper.

2. Melt butter.

3. Stir in 400g Summer Hill Pantry Coconut Cake and lemon zest. Mix until it forms a crumble.

4. Divide into 12 balls, space evenly on tray and softly press into discs.

5. Bake for 10 – 12 minutes

6. Enjoy!

 

Visit Summer Hill Pantry to learn more about the ethos of this minimal waste and gluten-free premix business.

Share your vegan baking recipes with us on Instagram with #myTWC

 

Chocolate Muesli Protein Slice

Chocolate Muesli Protein Slice

Alyce Alexandra | April 11, 2019

 

This might just be one of the most filling and delicious afternoon snacks! A chocolate coating makes almost anything taste amazing, and the oats, nuts and coconut will keep you satisfied ‘til dinner. Steps 5-7 are just the chocolate coating, so if you are after a super speedy snack feel free to skip the choc-top.

 

Ingredients

12 Medjool dates, pitted
100g hazelnuts
100g rolled oats
100g water
70g cacao nibs
50g coconut sugar
50g plain flour
50g shredded coconut
50g maple syrup
20g macadamia oil
20g chia seeds
200g milk or dark chocolate, roughly chopped

 

Method

1. Preheat oven to 170°C.

2. Place dates and hazelnuts in processor until chopped into small pieces.

3. Add rolled oats, water, cacao nibs or choc chips, brown sugar, flour, shredded coconut, maple syrup, macadamia oil and chia seeds, process until combined.

4. Use wet hands, squash mixture into 12 silicone bar moulds, filling ½ full. Bake for 20 minutes, or until golden.

5. Melt chocolate and pour evenly among bar moulds completely coating muesli bars.

Allow chocolate to harden completely before removing bars from moulds.

 

Find more of Alyce’s fantastic whole food Thermomix recipes on her website.

Share your beautiful healthy chocolate creations with us on Instagram with #myTWC

 

Sweet Potato & Silverbeet Burgers

Sweet Potato & Silverbeet Burgers

Kate Parker | April 8, 2019

 

This recipe makes a delicious dinner to have on the night, or freeze burgers to defrost for a dinner down the track, or to enjoy cold over fresh salads or in sandwiches and wraps for easy lunches!

They’re packed with nutrition with a serve of greens, protein from the cashews and complex carbs in the sweet potato. 

 

Ingredients

1 medium sweet potato – roughly 700grams – pricked with a fork and roasted whole, until soft.
6 large leaves of silverbeet
1 medium red onion, diced
2 cloves garlic, finely chopped
2 tsp ground coriander
½ tsp ground chilli, or to taste
2 cups fresh coriander, roughly chopped
1 cup besan (chickpea flour)
1 cup cashews roughly chopped.
1 tbsp olive oil + extra for frying burgers.

 

Method

1. Roast potato whole and allow to cool. Remove skin & set aside.

2. Remove silverbeet leaves from stems. Dice stems and roughly chop leaves.

3. Heat oil in a frypan.

4. Add onion, silverbeet stems & garlic.

5. Saute for 10 minutes on medium heat until onions & stems are soft.

6. Add coriander, chilli and silverbeet leaves and saute until wilted.

7. Leave to cool.

8. Add sweet potato, silverbeet mixture, coriander, besan and cashews to food processor bowl and whiz together.

9. Heat oil in non-stick skillet (cast iron is a great, healthy option) to medium. Add oil.

10. When oil is hot use wet hands to form ⅛ of the mixture into a burger shape and place in the oil.

11. Repeat the the remaining mixture. Make patties smaller for fritters, to add to wraps or as little veggie nuggets for lunch boxes.

12. Fry for 3-6 minutes on medium, flipping when one side is golden.

These fritters will firm up on cooling, making them a yummy hot, squishy burger, or perfect for lunchbox prep in the week.

 Serve them with your choice of sauces including hot chilli, tzatziki, tomato sauce or Indian chutneys. 

 

Share your healthy creations with us on Instagram with #myTWC!

 

Healthy Baked Chicken Nuggets

Healthy Baked Chicken Nuggets

Brenda Janschek | April 6, 2019

 

I’m always excited when I come up with meals that can be eaten for dinner straight out of the oven, are just as delicious eaten cold, and meals which can double up for lunch boxes the next day (and the day after that).

Chicken nuggets are a perfect solution for those nights when one child is starving at 6 pm and the other not home from training until after 8 pm. And let’s be honest, what kid doesn’t love them?!

My recipe is super easy to make with just a handful of ingredients. I make a big batch for our big eating family , and it makes enough for lunch boxes for the next day or two. I just throw the nuggets straight into the lunchbox as is, or wrap them up in some Mountain Bread with some mayo and lettuce.

I’m not one for batch frying anything, I just don’t have the patience for it and I can’t bear the mess. This baked version is just as good as the fried ones, but without the mess and they take a fraction of your time.

The seasoning can be left out of the breadcrumb mix if you prefer, or you can use any alternative combinations which your family prefers. I often do a version with a Tex-Mex flavour which the kids just love. For an Italian flavour you can add in some parmesan cheese and herbs, or make them lemon chicken flavoured with finely grated lemon rind.

I like to serve the nuggets with oven-baked potato or sweet potato fries alongside nice crispy garden salad and a squeeze of lemon over the lot.

 

This recipe makes 16 pieces

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min

Ingredients

2 & ½ cups breadcrumbs, I just popped 2-3 pieces sourdough bread into the food processor
½ cup ghee or butter or mix of both
8 chicken thighs (approx. 900 gms)
2 teaspoons dulse flakes
1 teaspoon sweet paprika
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried thyme
1 teaspoon dried basil
Sea salt or Himalayan rock salt
1 cup spelt flour
3 eggs, lightly beaten
extra virgin olive oil

 

Method

1. Preheat oven to 175 degrees C.

2. Spread breadcrumbs on a rimmed baking sheet and bake until golden brown, approximately 10 minutes, stirring breadcrumbs a couple of times to ensure they turn golden evenly.

3. Towards the end of the breadcrumbs cooking time, pop the ghee and/or butter into a ramekin and place in the oven to allow to melt.

4. While the breadcrumbs are in the oven, cut chicken thighs into quarters.

5. Once lightly golden place breadcrumbs on a dinner plate, allow to cool, then mix through the dulse flakes, paprika, garlic powder, onion powder, thyme, basil, salt, and slightly cooled ghee or butter

6. Place flour on a dinner plate.

7. Set a wire rack on a rimmed baking sheet and lightly brush some olive oil onto the rack. Or you can just line a couple of baking trays with baking paper.

8. Set up an assembly line of chicken, flour, egg, breadcrumbs and proceed to dip the chicken into the flour (shake off excess), egg (allow excess to drip off) and finally the breadcrumbs and place on the wire rack.

9. Drizzle chicken with olive oil and bake until the chicken is cooked through, approx. 15 – 20 minutes, flipping halfway through the cooking time.

 

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

 

Share your easy mid-week dinner creations with us on Instagram with #myTWC

 

Gluten-Free & Gut Healthy Hot Cross Buns

Gluten-Free & Gut Healthy Hot Cross Buns

Natural Evolution | April 1, 2019

 

Whip up a batch of gluten-free hot cross buns this Easter with this fantastic recipe using gut-healthy green banana flour.

 

Ingredients

1 cup Natural Evolution Green Banana Flour
½ cup coconut sugar
¼ cup coconut oil
1 tsp cinnamon powder
ground clove
1 tsp bicarb soda
1 tsp baking powder
1 cup mixed dried fruit
1 egg
⅔ cup rice milk, or preferred milk
1 tsp xanthum gum

For cross: 1 egg white + 2-3 tbsp rice flour

Method

1. Put all the dry ingredients together in a mixer and mix for 1-2 mins dry to bind them all evenly.

2. Add oil, milk, and egg.

3. Mix for 1-2 mins high speed. You should have a tacky batter, wet and smooth creamy texture. Ensure this, if not, add a splash of milk or water. Remember wetter is better.

4. Add mixed fruit and mix slowly to ensure you don’t damage them.

5. Oil a good size muffin tin and dust with Natural Evolution Green Banana Flour.

6. Add equal amounts to each muffin mould.

7. Smooth tops over with a wet spatula or back of a spoon.

8. Place in a preheated fan forced oven 180 degrees for 20-25min

9. While they bake prepare cross mix. Put one egg white in small bowl and add the rice flour whisk with a fork thoroughly until smooth and white. Place the mix in a pipe bag/similar to give a good application

10. Skewer test until there is a slight amount of mixture left on the skewer.

11. Take out of the oven and add crosses to the ¾ cooked buns place back in the oven for 5 mins to finish.

12. Remove and enjoy!

 

Visit Natural Evolution’s website to learn more about the benefits of green banana flour and Natural Evolution’s journey.

Share your healthy Easter creations with us on Instagram with #myTWC

 

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.

 

Share your healthy snack ideas with us on Instagram with #myTWC

 

Grain-Free Banana and Coconut Mini Loaves

Grain-Free Banana and Coconut Mini Loaves

Alyce Alexandra | March 13, 2019

 

This recipe makes 6 mini loaves using Alyce’s mini loaf moulds! It’s gluten-free, dairy-free & vegetarian and perfect to pop into lunch boxes or enjoy for morning tea.

 

Ingredients

120g raw almonds 50g shredded coconut ¼ tsp baking powder 2 eggs 50g coconut oil 1 ripe banana, quartered

Method

1. Preheat oven to 180°C.

2. Place almonds and coconut in a processor or bullet blender with the milling blade and mill til smooth.

3. Place almond and coconut mixture in a bowl and add baking powder, eggs, coconut oil and bananas, mix until combined.

4. Divide the mixture evenly between 6 silicone bar moulds and bake for 20 minutes, or until cooked through and golden on top.

5. Allow loaves to cool for 10 minutes before removing from moulds.

 

Note This recipe can easily be expanded – use double the ingredients and follow exactly the same steps.

Find more of Alyce’s fantastic whole food Thermomix recipes on her website.

Share your beautiful baking creations with us on Instagram with #myTWC.

 

This Protein Packed Grain Salad is a Midweek Superstar

This Protein Packed Grain Salad is a Midweek Superstar

Georgia Harding | March 9, 2019

 

Recipe thanks to wellnourished.com.au

 

This healthy grain salad is a filling salad which is great for a mid-week meal or entertaining a crowd, it’s just so delicious. The combination of rice, lentils, nuts and seeds ensure it is a ‘complete protein’ and a very nourishing plant-based meal or side.

This recipe serves 4

 

Ingredients

1 cup uncooked brown rice
¾ cup uncooked puy (also called French) lentils
1 red onion peeled, halved & sliced
¼ cup pepitas, toasted
¼ cup flaked or slivered almonds, toasted
¼ cup pine nuts, toasted
½ cup currants
3 tbsp baby capers, drained
1 bunch coriander or mint leaves, washed & picked off the stems
½ bunch parsley leaves, finely chopped

Dressing
Juice & zest one lemon
3-4 tbsp extra virgin olive oil
Salt & pepper, to taste

Yoghurt & tahini sauce
1 cup unsweetened greek yoghurt (or coconut yoghurt if vegan)
1 tbsp tahini
1 tsp salt

 

Method

1. Begin with cooking the rice and lentils.

2. To cook the lentils, rinse them, put them in a small pot and cover with water. Bring to the boil, then reduce to a rapid simmer 30 mins or until cooked through. Strain and set aside.

3. To cook the brown rice, place in a small pot with 1½ cups of water, bring to the boil then cover and reduce to a slow steady simmer for 30 mins. Remove the lid and allow to sit for 10 mins before fluffing with a fork.

4. Allow to cool and place the rice and lentils in a salad bowl.

5. Once cool, add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.

6. For the dressing, mix the oil, lemon juice and zest together well.

7. For the yoghurt and tahini sauce, mix the ingredients together in a small serving bowl or jug until combined.

8. Prior to serving, dress the salad and toss well to coat the grains.

9. Serve with the yoghurt and tahini sauce (I serve it on the side so each person can add it as they like).

 

Tip
You can prepare this ahead of time and simply combine and dress just before serving. Leftovers are also lovely the next day.

 

Georgia’s website, Well Nourished, is full of delicious, wholefood recipes, blog articles around health and wellness so much more.

Share your beautiful wholefood meals with us on Instagram with #myTWC

 

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