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Eating Well / 42 posts found

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 […]

Sweet potato brownies

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  Our April cover model Nadine Dumas talks healthy treats, fit food and shares her sweet potato brownie recipe.   ON FIT FOODI’m a fan of sweet potatoes and a protein that’s a bit lighter. I train right before lunch, so it’s usually eggs. For post-workout I will normally get a banana in right away with glutamine and then head to the local market for greens and another protein such as a chicken breast. ON HEALTHY TREATSI have a great recipe for sweet potato brownies. I find so many recipes use dates, of which I am not the biggest fan, […]

Chocolate banana pancake recipe

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  Get your essential aminos on with these protein-packed brunch or post-workout meal.   What you’ll need (makes 10 pikelet-size pancakes)Pancakes 1 cup egg whites ½ cup vanilla whey protein powder 2 tbsp cottage cheese (if desired) ¼ cup buckwheat flakes or rolled oats 2 tbsp coconut flour 1 tsp baking powder Topping (optional) 1 tbsp chocolate protein powder Water or almond milk to mix Sliced banana (berries may be substituted)   What you’ll do Heat non-stick pan with spray oil. Place all ingredients in a bowl and combine using a hand blender (or place in a blender and blend […]

10 filling toast toppers under 100 calories

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  Up your toast toppers to include low-glycaemic combinations of protein and fibre sources with these toppings. Think low-fat cottage cheese or cream cheese topped with fresh fruit. Let your flavour imagination run wild. ¼ sliced banana with 2 tsp low-fat cottage cheese or ricotta  2 tbsp mashed avocado, ½ diced tomato and 1 tbsp Vegemite 1 tbsp baked beans, 1 tbsp avocado 1 tbsp low-fat cottage cheese with sliced strawberries, melon or apple 2 egg whites (scrambled or hard-boiled) with 1 tsp avocado and 1 tbsp baked beans 2 egg whites (scrambled or hard-boiled) with 25 g slice of […]

Cinnamon Proughnuts

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  For a sweet treat minus the guilt, try these cinnamon proughnuts. Remember moderation is key!   What you’ll need (Makes 4) 1 ½ cups gluten-free flour 1 scoop unflavoured protein powder ½ tsp baking powder ½ tsp cinnamon 1 tsp sugar Pinch sea salt ¼ cup unsweetened apple sauce ¼ cup light sour cream ½ cup almond milk ¼ cup coconut oil What you’ll doIn a bowl, whisk all dry ingredients. In a separate bowl, mix wet ingredients except coconut oil. Add wet to dry and mix well. Pour into prepared doughnut shapers, filling to ¾ full. Bake at […]

Healthy, nutrient boosting smoothies

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Get your daily dose of nutrients with one of these healthy smoothies, each unique and delicious in their own way. FOR FAT LOSSHERO: Matcha (powdered green tea) TIP: Unlike many ingredients with weight loss claims, green tea won’t overstimulate your adrenal glands. If your goal is fat loss, a low-energy smoothie (500 to 750 kJ) is ideal. A smoothie with a low GI level, and high protein and fibre counts, will keep blood glucose levels steady and promote satiety, curbing your hunger for longer than a high GI snack or meal. As a base, try green tea, which has been […]

Salted caramel post workout smoothie

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  Change up your post-gym snack with this salted caramel smoothie by @silverspies.     3 heaped tbsp (approx. 30g) of natural whey protein (WPI or WPC) 2-3 medjool dates (depending on desired sweetness) 1/8 tsp pink Himalayan salt 1 large frozen banana ¼ tsp cinnamon 1 cup rice milk Simply place all ingredients into a blender & blend until smooth and creamy. Pour and enjoy. NEXT: Choc chip banana protein ice cream… yum! {nomultithumb}   from Diet & Nutrition http://ift.tt/23GFfdw via hcg diet system