Spiced warm smoothie

Well hi! It’s been a while between posts as I’ve been focused on my studies, now it’s semester break I’m hoping to share a few recipes I’ve been enjoying.

This is such a warming, comforting and filling drink for cooler days, I love it in the morning when you don’t feel like solid food but need something in your belly.

WarmSpicedSmoothieTheHealingYogi.JPGFeel free to adapt the recipe by using different types of milk, I’m sharing what I’ve been using. Be cautious when buying nut or coconut milk from the store, they can have additives that aren’t great if you have health problems, for example guar gum or sugar, home made is always best but if you don’t have it then check the label.

You’ll need:

  • 1/2 cup cooked (still warm) butternut pumpkin (I usually bake mine)
  • 1 tbsp macadamia butter (find at your health food store or just soak 10 macadamias for 30 minutes before using)
  • 1 and a quarter cups of warm almond / coconut milk blend
  • 2 tbsp inca inchi protein powder (I like this type of protein powder for its nutty taste and it’s easy to digest)
  • 1/4 tsp cinnamon
  • 1/2 tsp turmeric
  • 1/4 tsp vanilla powder
  • 1/8 tsp ground cloves
  • 1 drop of pure stevia extract

Method:

Place ingredients in a blender or vitamix and blend until smooth and all ingredients are well combined.

Enjoy,

Meredith x

Blueberry pikelets

These are perfect if you’re feeling like a sweet treat. I like to use blueberries that are frozen, they just seem to work better in this recipe. Try to buy organic as berries tend to be heavily sprayed with pesticides, if you’re suffering from health issues your body will benefit from removing any excess toxins.

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Serves 1

You’ll need:

  • 1 tbsp coconut oil, plus 1 tsp extra
  • 1/3 cup of blueberries
  • 1 free range egg whisked
  • 1/2 ripe banana mashed
  • 1 tbsp coconut flour

Method:

Combine banana, egg and flour until smooth, add a few blueberries in and stir through. Add 1 tbsp of coconut oil to a large frypan and heat to med-high, once hot, dollop 6 portions of the mixture into the frypan. Heat another small frypan or saucepan to low, add the remaining coconut oil and add the remaining blueberries, allow them to soften and mix through the coconut oil. Meanwhile, when the pikelets look ready to turn, gently flip them over to finish cooking. Serve covered with warm blueberries.

Enjoy!

Meredith x

 

Banana turmeric passion pops

A delicious sweet treat, perfect for the summer months. Simple to make and so good for you.

Living in Queensland Australia, I’m blessed to have easy access to passionfruit, it’s such a delicious tropical fruit.

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You’ll need:

  • 1.5 bananas cut into chunks (or 2 small bananas)
  • 1 cup of coconut milk
  • 1 tsp turmeric powder
  • 1/4 tsp pure vanilla powder
  • 2 passionfruit cut in half
  • 3 drops of stevia

Method:

Place all ingredients in a blender except for the passionfruit and combine until smooth.

Scoop out the passionfruit pulp and place it into 6 icy pole moulds. Then pour the remaining banana mixture from your blender on top of the passionfruit, into the moulds. Don’t over fill the moulds as liquid expands when it freezes!

Freeze for at least 2.5 hours then enjoy.

Yours in health,

Meredith x

 

Rich tomato sauce

I have found it very difficult to find tomato sauce or relish off the supermarket shelf that’s sugar free, even if it doesn’t have cane sugar it will contain fructose or another version of sugar. We all know how bad for you excessive sugar can be, particularly if you’re already struggling with health issues such as endometriosis, SIBO or autoimmune disorders.

So here is an easy and delicious version of tomato sauce that could also be called a relish as it’s a bit chunky.

This recipe is gluten free, sugar free, low FODMAP and SIBO diet friendly.

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You’ll need:

  • 8 ripe roma tomatoes halved
  • 2 red capsicum deseeded and roughly chopped
  • 1 carrot diced
  • 4 spring onions finely sliced
  • 1/4 cup of olive oil
  • 2 tsp sea salt
  • 1 tsp pepper
  • 2 tbsp of tomato paste
  • 2 tbsp garlic infused extra virgin olive oil (I use Cobram Estate which is found in supermarkets and online)

Method:

Pre-heat the oven to 170 degrees (fan-forced). Placed the tomatoes, carrot and capsicum in an oven tray and coat in olive oil, salt and pepper. Roast uncovered for 20 minutes, add the spring onions and roast for a further 10 minutes. Then cover with foil and roast for a further 40 minutes.

Remove from the oven and allow to cool slightly then remove as many tomato and capsium skins as possible by picking them off with your fingers.

Then place all ingredients into a food processor including the garlic infused oil and the tomato paste. Combine in the food processor until you reach your desired consistency, taste and add more salt if needed.

Keep it stored in an airtight container in the fridge, it should last for one week.

Yours in health,

Meredith x

 

Zaalouk – slow roasted eggplant and tomatoes

Here is a vegan recipe I love and tastes better after sitting in the fridge for a few days. Perfect as a side dish for your choice of protein or just a beautiful warm salad (or chunky dip) to accompany other veggies on your table. This recipe has been adapted from chef Karen Martini’s version.

If you can eat garlic (if you aren’t on a low FODMAP or SIBO diet) then you can buy store bought harissa, if not you’ll need to prepare your own without garlic and use garlic olive oil instead.

Low FODMAP Harissa

You’ll need:

  • 4 long fresh red chilli
  • 1 tsp sea salt
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 tbsp garlic infused olive oil

Blend all ingredients into a paste and set aside. It can be kept in the fridge for up to a week.

Zaalouk

You’ll need:

  • 4 medium eggplants (aubergines)
  • 12 ripe roma tomatoes, core removed
  • 100ml garlic infused olive oil
  • 100ml extra virgin olive oil
  • sea salt and freshly ground black pepper
  • 3 tsp cumin seeds
  • 3 tsp caraway seeds
  • 2 tbsp harissa
  • Juice of 1 lemon
  • 1/2 bunch coriander, leaves picked, plus some extra for garnish
  • 1 tbsp nigella seeds

Method:

Preheat the oven to 200 degrees celsius (fan forced). Rest the whole eggplants over a naked gas flame for 3-5 minutes to blacken the skin, then transfer to a baking tray and roast for 15-20 minutes. Remove and cool slightly. Reduce the oven to 130 degrees.

Cut the eggplants in half lengthways and scoop out the flesh. Place the flesh in a baking dish, add the tomatoes and oil and season with plenty of salt and pepper. Place the dish in the oven and slow roast for about an hour.

Remove the baking dish from the oven and set aside for 20 minutes to cool slightly. Pull the skins off the tomatoes with your fingers.

Grind the spices in a mortar and pestle. Heat some of the roasting oil from the baking dish in a large frypan and add the spices. Stir in the eggplant flesh and tomatoes and cook for 10 minutes or until thickened. Season to taste with salt and add the harissa, then set aside to cool.

Drizzle over the lemon juice and stir through the coriander, sprinkle with nigella seeds and extra coriander leaves on top.

Enjoy!

Meredith x

Two delish vegan dips

Endo-diet friendly, these two dips also happen to be full of flavour. They both contain tahini, (which is sesame seeds crushed into a paste, you can find it in the health food section of your supermarket) which I love not only because of its creamy and nutty flavour but it’s also rich in nutrients such as calcium and protein. Gorgeous stirred through salads, on sandwiches or served with roast vegetables they make a great addition to a meal as well as being a healthy snack.

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Beetroot, macadamia and tahini dip

You’ll need:

  • 4 small beetroots
  • 1/4 cup chopped raw macadamias
  • 1/4 cup of extra virgin olive oil
  • 1 tbsp of black tahini (white tahini will suffice if you don’t have black)
  • Freshly ground sea salt (approximately 1/4 tsp)

Method:

Roast the beetroot on 165 C (fan forced) for 45 minutes with the skin on. Test they are ready by inserting a skewer, it should easily penetrate the beetroot through to the centre. Allow the beetroot to cool.

Remove the skin from the beetroot then chop into small cubes and place in a food processor, combine with the remaining ingredients and process until well combined, the consistency should be fairly smooth, but still with a little texture. Serve immediately or store in the fridge for up to 5 days.

Zucchini, coriander and tahini dip

You’ll need:

  • 1 medium zucchini chopped
  • 1/4 cup of lemon juice
  • 2 tbsp garlic infused olive oil (you could also use plain extra virgin olive oil)
  • 1/4 cup of white hulled tahini paste
  • 1/4 cup of finely chopped coriander leaves and stems
  • 1 tsp ground cumin
  • Freshly ground sea salt (approximately 1/4 tsp)

Method:

Combine all ingredients in a food processor and combine until smooth. Serve immediately or store in the fridge for up to 5 days.

Sugar free chocolatey chia bliss balls

These protein balls are sugar free but taste delicious, they are a perfect between meal treat.

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Takes approximately 10 minutes and makes about 4-6 balls.

You can find the ingredients in the health food section of your supermarket or your local health food store.

You’ll need:

2 tablespoons of vanilla or chocolate protein powder

3 tablespoons of cacao powder (1-2 extra for the coating)

3 tablespoons of chia seeds

1 teaspoon of pure vanilla powder (I buy this online direct from the producer but it can also be found in health food stores)

3 drops of organic liquid stevia

1/4 cup of almond milk (add more if the mixture is too dry)

2 tablespoons of almond butter

Method:

Combine all ingredients using a blender (regular or stick blender is fine). Once combined the mixture should easily roll into balls using your hands, coat in either cacao powder or desiccated coconut.

Store in the fridge for up to a week.

Low sugar blueberry smoothie bowl

This is one of my favourite smoothie bowl recipes as it’s low in sugar and packed with nutrients. Perfect for breakfast or as a snack. The below ingredients can be found in a health food shop, organic grocer or the health food section of your supermarket.

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Serves one.

You’ll need:

1/4 cup of frozen or fresh blueberries (I use frozen organic wild blueberries)

1/4 avocado

1/2 cup of coconut milk (almond milk also works well)

1 teaspoon of acai powder

1 teaspoon of cacao powder

1 tablespoon of almond butter

1 tablespoon of vanilla protein powder (I use Amazonia, Slim and Tone)

A few drops of organic liquid Stevia

Topping:

1 tablespoon of coconut yoghurt (I use Coyo)

1/2 cup of nuts and coconut flakes (I topped mine with Paleo Pure muesli)

A handful of mixed berries

Place all ingredients (except the toppings) in the blender and process on high until smooth (about 1-2 minutes). Place in a bowl and stir through the coconut yoghurt, then top with remaining ingredients. Enjoy!

Yours in health,

Meredith x

Raspberry coulis milkshake

Love the taste of raspberries but don’t like the seeds? Me too. Using a raspberry coulis you get maximum raspberry flavour without the seeds. Refined sugar free, this healthy milkshake is great in the morning or as a 3pm sugar craving killer.

The banana and raspberries add enough sweetness to this drink so it doesn’t need an added sweetner. Sugar is best avoided on the endometriosis diet so if you need a hit, best to stick with fruit or natural organic stevia, I find honey is too loaded with fructose for me and upsets my stomach so I avoid it, however play around and see what works for you.

Raspberries are extremely nutritious; they are loaded with vitamin C and antioxidants. This recipe also calls for banana which is also high in vitamin C and antioxidants but also contains potassium, magnesium, vitamin B6 and is also high in fibre.

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You’ll need:

1 cup of frozen raspberries (I always use organic berries to avoid pesticides)

1 small banana, roughly chopped

350 ml almond milk (a little over 1 cup)

Method:

Place raspberries and 1 tablespoon of water in a small saucepan and over a medium heat, stir until the raspberries break down, this should take a few minutes. Once broken down it should resemble a thick mushy liquid, then pour into a sieve and push through with a spoon into a bowl.

In a blender add the chopped banana, almond milk and the bowl of strained raspberry liquid. Blast on high for 1 minute or until smooth.

Drink and enjoy!