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3 Nutrient-Packed Power Breakfast Recipes

Looking for new breakfast recipes that will help kick-start your morning with nutrient dense ingredients? We all know breakfast gives you more energy and is known to help with weight loss, not to mention help boost concentration and physical endurance, so we thought we’d share with you MindBodyGreen‘s latest yum fest!

Give them a try and let us know what you think!

Raspberry Banana Smoothie 

Ingredients:

1 cup chia gel*

1 cup frozen raspberries

1 banana

Chia is a tiny seed revered for its ability to boost your energy and endurance while keeping you satiated. A cup of raspberries packs 8 grams of fiber to keep your digestive system moving, and a banana not only delivers energy and B6, it will make your smoothie creamy and delicious.

Simply add all ingredients to a blender and blend until smooth.

*Make chia gel by soaking 1 tbs. of chia seeds in 1 cup of water, for 10 minutes or more. If you make smoothies often, you can soak in a larger quantity and leave in your fridge for up to a week.

If you’re always hungry before lunch:

Steel Cut Oats* topped with Apple or Pear 

Ingredients:

½ cup steel cut oats

1 1/2 cups water

1 apple or 1 pear

handful of walnuts

cinnamon and salt to taste

Hello fiber! This filling breakfast will keep you focused straight through lunch without even a twinge of hunger. Eating this regularly should help keep your trips to the loo regular, too.

Directions:

Cook oats according to directions. Meanwhile, chop apple or pear into bite-size pieces, and add to the pot a few minutes before the oats are done. When the timer goes off and all of the water is absorbed, transfer to a bowl, top with walnuts and sprinkle with cinnamon and salt if desired.

*Admittedly, steel cut oats can take a while to cook (20-30 minutes), so rolled oats are another option. Make sure your oats only contain “oats” in the ingredient list, though, and skip the highly processed instant oats with their added sugar and chemicals.

If you’re already perfect and just want a little beauty boost:

Millet Toast with Almond Butter and Banana 

Ingredients:

2 slices of millet bread

raw almond butter

2 tbs. raw pumpkin seeds

1 banana, sliced

What’s wrong with wanting to be beautiful? A mix of creamy and crunchy, this breakfast is sure to satisfy. Banana delivers energy to keep you perky, while pumpkin seeds are loaded with beauty minerals that will help keep your skin glowing and radiant. Luscious almond butter is packed with skin-loving vitamin E, and research suggests its healthy fats may actually help you lose weight.

Directions:

Toast bread, spread with almond butter, top with pumpkin seeds and then sliced banana. In place of banana, you can also use thinly sliced apple or pear, which will deliver added vitamins and fiber.

Armed with these delicious and satisfying breakfasts, you’ll never be able to utter, “I got up on the wrong side of the bed” again.

What are some of your favorite breakfast foods?

Strawberry & Lemon Tart

This dessert is perfect for the warmer weather. It’s refreshing, fruity and lighter IMG_3371 than most nut based treats. Plus it’s:

▪    Gluten Free

▪    Dairy Free

▪    Cacao Free

I came up with this recipe whilst trying to create something different to the usual chocolate based healthy dessert for a dinner party.

To be honest anything lemony is good with me!

This recipe makes x 4 tarts.

Ingredients:

Base

▪    1 1/2 cups of macadamia nuts

▪    1/2 cup of medjool dates

▪    pinch of sea salt

Blend ingredients until a dough is formed, press into the coconut oil greased tart tins.

Filling

▪    2 cups of cashews IMG_3353

▪    1/2 cup of lemon juice

▪    1 tbsp of honey

▪    1/2 cup of melted coconut oil

▪    pinch of vanilla

Blend all ingredients together until a smooth cream. Pour into the tart tins on the base. Place in the freezer for 30 mins to firm.

Topping

▪    2 cups of strawberries, chopped

▪    3/4 cup of medjool dates.

Blend into a strawberry jam, pour in the cream filling and place in the freezer to set for about an hour.

These are delicious when totally defrosted or still slightly frozen. I like how when they are frozen you can eat them by hand! They’re like an ice-cream biscuit and oh so yummy!

What are some of your favorite summer vegan treats? Let us know in the comment section below!

Tuesday’s Tasty Treats is a weekly column bringing you the  best, most Sarah Hookdelicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you by Chakra Center’s own raw food goddess, Sarah Hook.

Tuesday’s Tasty Treats: Chocolate & Beetroot Cupcakes

Chocolate & Beetroot Cup Cakes

Yes! Chocolate and beetroot! It’s an amazing combination! Beetroot is an excellent detoxifier and cleanser, helping the liver do its job, and when combined with the taste of raw cacao it makes these cupcakes deliciously healthy. Plus they are grain free, sugar free, and dairy free.

IMG_3005

Ingredients

  • 4 organic eggs
  • ½ cup of Coconut Flour
  • ½ cup of xylitol
  • 1 cooked beetroot chopped, (takes about 45 minutes in the oven)
  • 1 tbsp of Cacao powder
  • 1 tbsp of coconut oil
  • ½ cup of coconut milk
  • pinch of sea salt
  • pinch of vanilla powder
  • few drops of stevia

Blend the eggs in a blender, add in xylitol and beetroot. Blend again.

Next add the coconut milk, coconut oil, sea salt, stevia and vanilla. Blend again. Lastly add the coconut flour and cacao powder and blend well until thoroughly mixed.

Spoon mixture into cupcake holders and place in the oven for 20-25 minutes at 200C.

Enjoy!

Sarah HookTuesday’s Tasty Treats is a weekly column bringing you the  best, most delicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you by Chakra Center’s own raw food goddess, Sarah Hook.

Zucchini Rustic Pasta

Zucchini Rustic Pasta

A beautifully healthy & vibrant springtime dish bursting with flavor & color.

Serves 1 Person

Ingredients:

  • 1 x ZucchiniIMG_2718
  • 2 x Large Vine Tomatoes diced
  • 1 x Garlic Clove diced
  • 1 x tbsp Capers diced
  • 3 x tbsp of Mixed Olives diced
  • 2 x Tbsp Olive Oil
  • Sea salt & pepper to taste
  • 1 x Avocado chopped
  • Mix all ingredients in a bowl except the zucchini and avocado.
  • Spiralize the zucchini using a spiralizer. This is a useful gadget I highly recommend; great for making pasta shape spirals/noodles out of vegetables like carrot, beetroot and zucchini.
  • You can steam the zucchini spirals over warm water until they are softer and warm, I do this when the weather is colder. Or leave them raw and let them marinate in the other ingredients for 30 minutes to soften the zucchini noodles.
  • Top with avocado and season to taste.

Recipe by nutritional health coach and raw food chef, Sarah Hook.

Tuesday’s Tasty Treats: Superfood Smoothie!

Superfood Smoothie

▪   1 bananaIMG_2314

▪   1 cup of seed milk (fantastic with the pumpkin seed milk from last week’s recipe)

▪   1 tsp. raw honey

▪   1 medjool date

▪   1 tbsp chia seeds

▪   1/2 tsp. of chlorella

▪   1 tsp. of acai powder

▪   1 tbsp cacao powder

▪   1/4 tsp. of rhodiola

▪   1tbsp rice bran soluble

Blend and drink!

This drink is so perfect if you have a busy day a head; the cacao gives you stimulation (a healthier version than coffee), and the superfoods keep you going for hours!

Enjoy x

Tuesday’s Tasty Treats is a weekly column bringing you the  best, most delicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you by Chakra Center’s own raw food goddess, Sarah Hook.

Tuesday’s Tasty Treats: Pumpkin & Sunflower Seed Milk

Pumpkin & Sunflower Seed Milk

I usually make milk with Almonds, Brazil or even Pecans, as my dairy free milk. However I had lots of seeds left over from when I soaked a whole batch and froze them. Once I had defrosted them I didn’t want the to go to waste, so I decided to make some seed milk!

It was a success so I’ll share what I did and why it makes a nice change…and it’s oh so good for you too!

Ingredients:

▪   1 cup of soaked pumpkin seedsIMG_2310

▪   1 cup of soaked sunflower seeds

▪   1 1/2 litres of filtered water

▪   3 medjool dates

▪   Pinch of sea salt

Add everything to the blender (I use my trusty Vitamix!).

Blend until smooth and then strain through a nut bag.

Easy!

I store mine in a mason jar in the fridge and it last for at least 4-5 days.

It’s important to soak the seeds first for at least 12 hrs; this makes the seeds more nutrient dense and also easier to digest. The digestion is your powerhouse!

To soak or not to soak..:

Soak! The reason for this is that nuts, seeds, legumes and grains, while rich in nutrients and enzymes, also contain phytic acid which inhibits the absorption of calcium, magnesium, iron, copper and zinc, they also contain enzyme inhibitors that work to block the absorption of minerals. In nature, phytic acid exists so that the seed or nut can protect itself until the proper conditions are met for it to sprout, grow and reproduce.

In addition to blocking key minerals from being absorbed into the body, phytic acid can be a great strain on the human digestive system. Traditional people have soaked and sprouted seeds, nuts, legumes, and grains for millennia in order to get the optimal nutritional benefits from these foods. Once soaked, the phytic acid is deactivated and released into the water and the enzymes and minerals in the food are more readily available for absorption into our bodies.

Why Pumpkin & Sunflower Seeds are so good for you:

Sunflower Seeds

Raw sunflower seeds are a rich source of vitamin E, a valuable antioxidant and anti-inflammatory, and a source of vital minerals such as magnesium and selenium as well as linoleic acid, an essential fatty acid.  The seeds contain lots of iron, which can combat anemia, and lots of chlorophyll, which helps detoxify the liver and the blood. Amazing Stuff!

Pumpkin Seeds

Pumpkin seeds are rich dietary source of magnesium, zinc, phosphorus, manganese, iron and copper. So many people are deficient in important minerals like magnesium and zinc. The seeds are a good source of tryptophan, the amino acid that converts to the neurotransmitter serotonin in the brain. Serotonin is important for coping with stress and deficiencies can lead to depression and insomnia.

Pumpkin seeds are also a fairly good source of certain B vitamins, which help regulate mood. Combine this with the tryptophan mentioned above and pumpkin seeds look like a great food to eat when stressed or tired.

Give this seed milk a go and let me know what you think…

And you can make this smoothie:

I like to have a play and get all my super-foods out and play at alchemy!

Tuesday’s Tasty Treats is a weekly column bringing you the  best, most delicious and easy raw food recipes to help maintain and support a healthy lifestyle. Brought to you byChakra Center’s own raw food goddess, Sarah Hook.

Tuesday’s Tasty Treats: Hazelnut & Chocolate Bites

OMG! These taste like Ferrero Rocher and Nutella rolled into one. Delicious chocolate!

Dairy free, gluten free, and no processed sugars.

Hazelnut & Chocolate Bites

Ingredients

  • 1 cup of pecansIMG_2285
  • 1/2 cup of raisins
  • 1 tbsp of hazelnut butter
  • 1 tbsp of raw honey
  • 1/4 cup of coconut shredded
  • 1 tbsp of raw cacao powder
  1. Add the pecans to the blender and blend into flour
  2. Add in the coconut and cacao powder & blend again.
  3. Then add the rest of the ingredients and blend. You may need to stop and stir the mixture to get everything mixed well as it can be quite sticky…
  4. Once it has mixed into a dough texture, roll into little balls.
  5. Place in the fridge to firm.

These are great for kids, and a perfect chocolate fix for everyone.

Enjoy!

Tuesday’s Tasty Treats is brought to you by holistic health coach, Sarah Hook.

Tuesday’s Tasty Treats: Blueberry & Blackberry Crumble

Another quick and simple recipe. The most time I spent was picking the blackberries!

I love the sweet and sour taste of the blueberries and blackberries together and with the sweet caramel nut and date topping. It tastes like heaven!

Crumble Topping 

1/2 cup walnuts

½ cup of almonds

1/2 cup pitted medjool  dates

1/2 cup shredded coconut

1/3 cup ground raw oat groats, or regular oats

Pinch of salt

1-2 teaspoons water

1tsp Cinnamon

In a food processor/blender, grind all ingredients together into a crumbly texture. Transfer to a bowl and make the filling.

Filling

1 cup blueberries

3-4 dates, pitted and chopped

1-2 teaspoons lemon juice

——————-

2 cups blueberries

2 cups blackberries

Blend the first three ingredients in a food processor.

Transfer to a bowl and mix in the 4 cups of blueberries/blackberries Spread the mixture into the bottom of a pan. Sprinkle the crumble topping over the top. Set in the fridge for 30 minutes to an hour and serve!

I served mine with some Coconut yogurt, strawberries and some raw chocolate squares. Yum!

Tuesday’s Tasty Treats are brought to you by Chakra Center’s raw food extraordinaire, Sarah Hook (see our staff-and-contributors page for details on Sarah and other contributors at Chakra Center).