Uncategorized

Power Smoothie

As school is coming to an end and the summer is getting (hopefully) warmer, the regular sandwich for lunch might now be a little boring. To keep everyone full for longer, so they can still enjoy long days on the beach or outings with friends, I have created the ultimate smoothie!

This recipe is so simple and versatile, you can substitute a lot of the ingredients to mix things up and keep it fun.

I LOVE bananas for many reasons, so they are definitely a staple in my diet when it comes to the warm summer months. They are high in calories, carbohydrates, manganese, potassium, fibre and Vitamin C & B6, perfect for keeping you satisfied and energized for a long time. For athletes, bananas are essential for muscle repair by preventing cramps after a workout.

Want to know more about the amazing benefits of bananas? Click on the Live Strong article which shows 10 amazing facts you may not know about bananas.

To give this recipe a fun twist I added in cocoa powder, which not only gives the smoothie a chocolate taste, but adds in iron.

smoothie blog

 

For this recipe, I have attached a breakdown of nutrients and vitamins using CRON-O-Meter


Prep             2mins

Cook             1min (blender)

Total             3mins


Ingredients

3 Medium frozen bananas

Approx. 1 cup frozen berries (I used strawberries)

3 Medjool dates

1 Tbsp nut butter (I used peanut butter)

1 Serving green powder (I used hemp)

1 Tbsp cocoa powder

1 Large handful Spinach (optional)

For the liquid, you can either use water or a fortified milk substitute (which will add lots of Vitamin B12, D, C and calcium). I personally love using almond milk for this recipe!

Instructions

Place everything into the blender and blend well. Add as much liquid as you desire. Serve and enjoy.

Serves 1 or 2 depending on how hungry you are.

Breakfast · food · healthy

Aussie Granola

This week I tried to experiment a little and everyone knows that trying new things doesn’t always lead to a success. I’ll be honest with this one, I was hoping to make a healthy version of the beloved Aussie Bites, but ended up with something a little different.

None the less, everything worked out better than I could have expected! I tipped the crumbled bites onto a baking sheet and threw it all back in the oven for an extra 10 minutes and voila! Super tasty crunchy granola.

This is amazing to snack on at swim meets or enjoy in a bowl with fresh fruit and milk/yogurt. There are a lot of healthy benefits to this recipe so I have attached a Chronometer breakdown of my Granola

For some added B12, any fortified soy/almond/coconut or yogurt will fill up the boxes!

Prep     10 mins

Bake      12 mins

Total      22 mins


Ingredients

1 cup Rolled oats

1/2 Cup Quinoa

1/4 Cup Flax seed

2 Tbp Chia seed

1/2 Shredded unsweetened coconut

1/4 cup Raw sunflower seeds

1/2 cup Dried apricots

1/4 cup Raisins

1/3 cup agave syrup (or Maple syrup)

2 Tbsp coconut oil (melted)


Directions

  1. Preheat oven to 350 degrees.
  2. Place 1/2 cup of the rolled oats, quinoa, shredded coconut, flax seed, chia seed, and sunflower seeds into a food processor or blender. Blend on low speed until well combined. Sunflower seeds should begin to break up. Place into a bowl.
  3. Next, add the dried apricots and raisins separately into the blender and blend until apricots break up into pea size balls. Add into the bowl.
  4.  Add in the remaining 1/2 cup oats and combine all ingredients until evenly distributed. If apricots start to stick together, break them apart with your fingers.
  5. Heat agave syrup and coconut oil on stove until oil is melted.
  6. Pour oil and syrup mixture over dry ingredients and combine until all the granola is well covered.
  7. Place granola onto a baking sheet. Try not to separate the mixture too much as you want some of the granola to form clusters.
  8. Bake in the oven for approx. 10mins (mixing half-way through) or until granola is a golden brown.
  9. Let granola cool completely before storing in an air tight container or mason jar. Serve with milk or yogurt.
food · fun · healthy · Thai Red Curry

Thai Red Curry

When it gets a little dull outside, I am usually the first one picking up the phone and ordering a good Thai take out. Then again, who wants to spend $40 for one meal when you can spend $20 and make it last 2 days!

This week I decided to make something warm and filling. Perfect for snuggling up on the couch with! This recipe is a little bit of a cheat as it does take more than 30 minutes to cook, however, time spent in the kitchen is no more than 10 minutes.

To keep this recipe healthy I went with coconut milk, which is full of manganese. Manganese is essential for bone growth as well as creating essential enzymes to assist metabolism in the body. Adding in lots of vegetables to a curry is a sneaky way to get those who aren’t the biggest fan to eat them, as they tend to absorb all the yummy flavours from the sauce.

As coconut milk is naturally high in fats, no extra oils were used! I would recommend using fresh vegetables and herbs rather than frozen or dried as the flavours come out much richer. I used vegetables that I personally love, but you can substitute one or all of them for ones you prefer.


Prep Time        10 mins

Cook time         2 1/2 hours

Total Time        2 hours 40 mins

Servings: 6

Ingredients

Kaffir lime**

Bunch of fresh basil

Thai  Chilli (optional)

2 small eggplant (optional)*

1 Red pepper

1 can Bamboo shoots (optional)*

1L full fat coconut milk or cream (3 cans)***

Thai red curry paste (approx. 6 Tbsp/ 1 small jar)

Thumb ginger

2tbsp coconut sugar

Chicken or tofu cut up into cubes

*Other veggies that will work

Snap peas, green and yellow pepper, broccoli, cauliflower, pineapple for sweetness, spinach, mushrooms, carrots and water chestnuts.

**If you can not find kaffir lime leaves, substituting in lemon/lime zest and juice with 3 teaspoons of soy sauce/tamari/coconut aminos works great.

***If you opt for using coconut cream, the curry will be much thicker. Substituting in one can of cream works best and gives the curry a great consistency.

Directions

  1. Place coconut milk/cream, Thai red curry paste, ginger, coconut sugar and egg plant (optional) into slow cooker and turn on high for 2 hours (this is a good time to go to swim practice).
  2. In a pan, brown tofu/chicken add it into pot.
  3. Chop and add in remaining vegetables along with the Kaffir lime leaf, basil and chilli (if you want some spice).
  4. Let the curry cook for a further 20mins or until vegetables are cooked to preferred texture.
  5. Serve over bed of steamed jasmine rice and enjoy.

NOTE: I always find curry tastes even better the next day so don’t be afraid of having some left overs.

 

Breakfast · food · fruit · fun · healthy

Berry Oat Bars

Summer weather is finally here, but that doesn’t mean it’s too warm for oatmeal.

Oats are packed with healthy fibre, which helps keep you full and energized for longer. What most of you probably don’t know is that oats are also jam packed with many other nutrients such as phosphorous, magnesium, zinc, iron, and even potassium. In just half a cup, you also get 5.5g of protein! This is why they are one of my favourite grains.

To make this recipe a little more suitable for the warm weather, I decided to go with something that can be enjoyed cold and ready out the fridge the next morning. Perfect if you have morning practice or are running off to a swim meet.


Prep Time                        10 mins

Cook Time                        15 mins

Total Time                        25 mins

Ingredients:

  • 1 egg or  1 Flax egg (see below)
  • 2/3 Cup fresh/frozen berries (I used raspberries)
  • 1 1/4 Cups very ripe banana mashed (approx. 2 large bananas)
  • 2 Tbsp agave/maple syrup
  • 1/4 cup coconut or can sugar
  • 2 tsp vanilla extract
  • 1 Cup rolled old fashioned oats (this is important!)
  • 1 Cup of oat flour (see below)*
  • 1/4 tsp salt
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • pinch of cinnamon (optional)

Instructions:

  1. Preheat oven to 350 degrees and LIGHTLY grease a square loaf pan (8×8) with cooking spray or coconut oil.
  2. In a small bowl mash the berries with a fork. set aside.
  3. In a large bowl, mix the mashed bananas, agave/maple syrup and coconut sugar.
  4. Add in the egg or flax egg to the banana mixture, along with the vanilla extract and stir until well combined.
  5. Add in all the remaining ingredients except the raspberries and stir until the mixture is well combined.
  6. Spread 3/4 of the mixture into the greased pan then, layer the berries until they evenly cover the surface. Drop the remaining mixture on top and gently cover the berries with a spoon or spatula.
  7. Bake until a toothpick comes out clean approx. 25mins** (if using a flax egg this will only take 15mins).
  8. Let cool until room temperature and then refrigerate until completely cooled before slicing into bars.

Recipe Notes:

If you are using a flax egg, you will need:

  • 1 Tbsp Flax seed ground up in a blender or 1 Tbsp flax meal (pre-ground)
  • 2 1/2 Tbsp WARM water

Mix the flax meal and warm water together and let stand for 10 mins until goopy like an egg.

* To make oat flour, simply put 1 cup of rolled oats into a blender or food processor and blend until oats become a flour consistency.

 

food · fruit · fun · healthy · salad

Hey Tritons!

Starting off this healthy season with some fun team building… friendship fruit salad!

During the 2017 BCSSA conference, one of the guest speaker’s shared their idea of this creative after practice activity with the goal to inspire athletes to think, share and eat healthy ideas. The friendship fruit salad is a fun and easy way to incorporate a variety of fruits into your diet and to share with friends what your favourite fruit is.

Come to the pool this Friday and bring one piece of your favourite fruit cut into pieces and add it to the team bowl, where it will be shared with the team.

I’ll be sharing my all time favourite… BANANA!

See you at the pool.