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Eating Well / 38 posts found

The right probiotic for a healthy gut

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Without a healthy digestive system, the hours slogging it out at the gym might be worth next to nothing. We take a look at the new probiotic drink making leaps in the science of gut health, PERKii.  The probiotic market is a flooded one, so picking the perfect product for you is all about understanding the science.  The gut Often labelled the body’s ‘second brain’, the gut or digestive system has a hand in all the tasks your body performs – from hormonal regulation of your metabolism and immune system to breaking down the foods you eat into the nutrients […]

Chocolate chip cookie dough protein bar

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Treat yourself to these chocolate chip cookie dough protein bars by healthy dessert blogger and founder of Desserts With Benefits, Jessica Stier.    What you’ll need (makes 10 bars) 128 g (½ cup) roasted almond butter 270 g (1 cup + 2 tbsp) unsweetened vanilla almond milk 1 tsp vanilla crème-flavoured liquid stevia extract 1 tsp natural butter flavour 168 g (1¼ cups, lightly packed) vanilla brown rice protein powder 80 g (2⁄3 cup) oat flour 2⁄3 tsp salt ¼ cup mini semi-sweet chocolate chips What you’ll do Line a 20 x 20 cm brownie pan with parchment paper. Set […]

Super smoothie recipe

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  If you’re after a fresh, nutrient packed smoothie, look no further than this super smoothie. What you’ll need   2 scoops protein powder (whey or non-dairy substitute) 1 frozen banana ½ frozen mango 1 fresh or frozen kiwifruit ½ cup blueberries, fresh or frozen ½ avocado 2 cups coconut water, almond milk or filtered water 1–2 tsp maca powder 1–2 tbsp chia seeds 1 cup spinach Ice   What you’ll do Add all ingredients to the blender and whizz. Pop any leftover smoothie in a jar with a lid in the fridge for later in the day.  Recipe extracted […]

Raw chocolate snack

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  Looking for healthy sweet treats? Try this raw chocolate snack. What you’ll need: 55 g coconut sugar 85 g raw cacao butter 55 g raw cacao powder 1/4 tsp ml salt 1/2 tsp vanilla extract Top with the below ingredients to your liking Goji berries Activated pistachios Dehydrated stinging nettle  Pansy petals What you’ll do: 1. Grind the sugar into a very fine powder. 2. Melt the cacao butter over a bain-marie. 3. Once it has melted, add the sugar, cacao powder, salt and vanilla extract. 4. Pour the mix onto a flat tray and scatter with toppings. 5. […]

Goji and pepita protein bark

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Packed with protein, these goji and pepita treats make a healthy snack any time of day.  What you’ll need (makes 12 slices // Prep Time: 5 minutes plus freezing time) ¾ cup Greek yoghurt 1 tbsp pepitas (pumpkin seeds) 1 tbsp goji berries 1 tbsp cacao nibs What you’ll do Pour yoghurt into a 14 cm by 18 cm container or tray. Sprinkle with pepitas, goji berries and cacao nibs. Set in the freezer for a few hours until solid. Once frozen, break or cut into pieces and enjoy. Recipe courtesy nutritionist Emily Holmes. For more healthy treats, the Concious […]

Healthy breakfast bowl ideas

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  Muesli can be high in sugar, fat and kilojoules, so we turn the experts to show us how to make healthier options.  “The perception that muesli is healthy may lead people to eat it in larger quantities than is recommended,” says accredited practising dietitian and Dietitians Association of Australia spokesperson Kate Deppeler. Compare energy density (kJs per 100 g), grams of fat per 100 g (especially saturated) and sugars per 100 g. Keep serving size to half a cup – not three quarters as some packaging recommends or the two thirds or full cup often suggested for processed cereal […]

Spicy pepita, kale and buckwheat salad

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  Lola Berry helps us explore new recipe ideas like this sturdy salad fully of healthy goodness that is incredibly easy to whip up.   What you’ll need (serves 4) 
Salad
 125 g (1 cup) buckwheat
 2 tbsp extra-virgin olive oil
 1 onion, finely sliced
 35 g (¼ cup) dried apricots, chopped
 1 bunch of kale, stalks removed and leaves finely chopped
 Zest of 1 lemon Spicy Pepitas
 Drizzle of extra-virgin olive oil, plus extra to serve
 70 g (½ cup) pepitas (pumpkin seeds)
 Pinch of paprika
 Pinch of chilli flakes
 Pinch of salt flakes What you’ll do Tip the […]

Peanut butter chocolate chip blondies

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  Sally O’Neill shares her peanut butter chocolate chip delights for a superfood treat without the guilt. What you’ll need (serves 12) 1 can chickpeas, rinsed 2 tsp natural vanilla extract ½ cup natural peanut butter* ¼ cup rice malt syrup or unsweetened apple sauce 2 tbsp coconut sugar* 1 tsp baking powder Pinch of sea salt flakes ½ cup of 85 per cent to 90 per cent dark chocolate broken into chips (or use vegan or dairy-free chocolate chips as needed) * You can use almond butter, sunflower seed butter, or whatever nut butter you like. For a totally […]

Healthy snack ideas

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  Looking for healthy snack ideas? Try these easy snacks by dietitian Sally-Anne Livock.     •    1 piece of fruit such as a banana or an apple. 
    •    15 unsalted, raw nuts 
    •    200 g tub low-fat natural yoghurt 
with frozen berries 
    •    4 apricot halves and 4 almonds 
    •    punnet of strawberries 
    •    250ml skinny latte 
    •    Homemade smoothie with low-fat 
milk, yoghurt and frozen berries 
    •    1 cup air-popped popcorn 
    •  …

Chocolate oat protein slice

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  Meet your protein quota by including this decadent choc oat protein slice in your workday meal plan.   What you’ll need Makes: 12 slices // Prep Time: 15 minutes Slice Ingredients: ½ cup shredded coconut ½ cup oats ½ cup LSA (ground linseed, sunflower seed and almond mix) ½ cup almond meal 2 tbsp psyllium husk 2 tbsp maca powder 2 tbsp coconut sugar 1 tsp ground cinnamon 1 cup of nut or seed butter (peanut butter, almond butter, tahini, cashew butter, Brazil nut butter, hazelnut butter, etc) Chocolate Topping Ingredients: ¾ cup cacao butter, melted 3 tbsp cacao […]