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CULTURED RASPBERRY BUTTERMiLK SCONES

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Using buttermilk in these scones takes your gut health next level with added probiotics! The raspberries ensure a tart taste cause that’s what I’m into but you could easily sub for some sweeter blueberries if you prefer! You’ve oven is screaming for you to bake these!

 

(Thermomix Recipe makes 16-18)

 

Ingredients

450g self-raising flour

1 Tbsp raw sugar

40g cold butter, chopped

250ml cultured buttermilk

1 tsp vanilla extract

1 cup frozen raspberries

Method

  1. Heat oven to 200 degrees & line a baking tray.
  2. Place flour, sugar and butter in the Thermomix, speed 7 for 20sec.
  3. Pour the vanilla extract and buttermilk through the lid then kneed on dough setting for 40sec – adding the frozen raspberries in after 20sec.
  4. Dust the bench with some flour then place the dough on top and flatten out until about 2cm high.
  5. Cut into small squares then place on the lined baking tray slightly touching.
  6. Brust with a little buttermilk on top.
  7. Bake in oven for 10-15min until brown on top and hollow when tapped.
  8. Leave to cool slightly on a wire rack
  9. Serve with St Dalfour’s 100% fruit raspberry spread & Rokeby Farms vanilla Quark yoghurt.

MAURiTiAN FALAFELS

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A spicy flavoursome falafel with extra green goodness and NO deep-frying required!

These high in protein, B vitamin-containing vegan falafels will become a staple in your household, we recommend making a double batch!

 

Ingredients

1 tbsp. extra virgin olive oil

1 large red onion, diced

1 thumb size pc of turmeric, grated (or 1 Tbsp. ground turmeric)

1 thumb size pc of ginger, grated

1 good Tbsp. Clives of India curry powder

2 cloves garlic, crushed

3 cups (400g) cooked chickpeas (best soaked 6-8hrs from dried and boiled for ~20min) or 2 x 400g tins chickpeas (rinsed & drained)

½ bunch coriander, finely chopped (stalks & all)

1 cup baby spinach

½ cup nutritional yeast (savoury yeast flakes)

Rock/herb salt & pepper to taste

Extra Virgin olive oil for pan frying

 

Method

  1. Heat 1 tbsp. oil in a fry pan.
  2. Sauté onion, garlic and ginger until soft.
  3. Add curry powder and turmeric and allow to release flavours (1-2min).
  4. Remove from heat and place in a food processor. Add spinach, coriander and chickpeas then seasoning.
  5. Blend in a food processor until just combined (keep a few chunky bits in there if you like!)
  6. Place a tablespoon of mixture in your hand and form into a ball.
  7. Crank the fry pan back on medium-high heat with 1-2 tbsp. oil.
  8. Place the felafel (balls) in the fry pan and slightly press down.
  9. Grill until brown and a little crispy on both sides (~1min each side).

ATHLETE CHOCOLATE

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All chocolate is definitely NOT made equal. This simple recipe is packed with antioxidants, offers some sodium for sweaty workouts and sneaks in a little more protein than your typical Cadbury to ensure your everyday athlete needs are being met whilst still enjoying this superfuel snack! Boasting NO milk solids (i.e. crappy inflammatory long chain saturated fatty acids) mean this is also DAIRY FREE, REFINED SUGAR FREE, GUTEN FREE and VEGAN.

 

Ingredients

300g cocoa butter

45g coconut oil

50g pure maple syrup

½ tsp vanilla bean paste

100g raw cacao powder (or cocoa)

50g Amazonia Raw choc coconut protein powder

pinch sea salt

 

Toppings (optional)

Walnuts

Frozen raspberries

 

Method

  1. Cut the cocoa butter into small pieces, drop into a saucepan and heat gently on low-medium until melted (you could also do this in the micro). Those with a Thermomix (TMX) can heat on 100°C for 2-3min speed 1-2.
  2. Add coconut oil, maple syrup and vanilla paste and stir on the heat until all blended.
  3. Transfer to a food processor, add the cacao and protein powder and as much salt as you your taste lends to!
  4. Blend on high speed (TMX speed 8-9 for 30-45sec), scraping down the sides until a rick dark liquid starts to form and all powders are mixed in well.
  5. Dip a bit on your finger just to test the flavours and readjust the salt or maple syrup if you need.
  6. Grab a mini muffin silicon mould or you could line a metal mini muffin tray with small cupcake papers.
  7. Pour your liquid goodness into individual moulds then top with walnuts or raspberries.
  8. Place in the freezer to set for 30min.
  9. Turn the chocolates out and keep in a container in the fridge up to 1 week.

RAW CARAMEL SLiCE

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WARNING…Coconut oil AND Brown Rice Syrup FREE… Ditch the highly processed protein bars and bliss balls and tuck into this wholefood raw caramel slice. It’s a winner for the Paleo AND Vegan athletes too!

Ingredients (makes 20)

  • 180g roasted unsalted cashews
  • 180g natural pecans
  • 100g Amazonia Raw Salted Caramel Coconut Paleo Fermented Protein
  • 65g organic coconut flour
  • 12 fresh medjool dates (pitted)
  • 50g Mayver’s protein peanut butter
  • ¼ cup unsweetened almond milk
  • 2 tsp vanilla extract
  • good pinch/grind rock salt

Method

  1. Place the cashews, pecans, protein powder and coconut flour in a food processor and blend on high until your reach a crumble-like texture.
  2. Add the rest of the ingredients and process again to bring it all together.
  3. Add a little more almond milk if you feel it’s still too crumbly.
  4. Line a rectangle baking tray with baking paper and press the mixture well into the tray.
  5. Pop in the fridge to set then slice into 20 even pieces.
  6. Store in the freezer.

PRE-TRAiNiNG POWER BiTES

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These are cookie-dough texture if you pop them in the fridge/freezer. Not the usual bliss ball, this one is oat-based with cacao nibs…oh and did we mention they make for the perfect energy hit before training?

INGREDIENTS

Makes 20-24 balls

  • 2 cups rolled oats
  • 10 medjool dates, seeds removed
  • 5 Tbsp water
  • 3 Tbsp shredded coconut
  • 2 Tbsp cacao nibs
  • 1 whole vanilla bean, seeds scraped
  • Dash fine-grain salt

METHOD

  1. Using a high-powered blender, process oats until you get a coarse sand texture, a few whole oats are fine to create a bit more interest.
  2. Next add shredded coconut and vanilla – give blend it enough to combine.
  3. Now add the pitted dates, and add the water slowly, as the blender is going.
  4. Lastly fold the cacao nibs through your mixture
  5. Roll into balls, and either leave the balls as is, or roll them in cacao powder.

NOTE…If short on time, press the whole mixture into a baking tray and cut into scries after being refrigerated for an hour.

GOLDiE’S PEAR ALMOND PORRiDGE

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Chewy, nutty, sweet and aromatic…join us for 5 minutes to take boring porridge to the next level! A quick, warming nutritious start to the day with just the right spice.

 

Ingredients

1 ripe pear

½ cup rolled oats

¾ – 1 cup unsweetened almond milk (1 cup if you prefer a little less stodge!)

½ – 1 tsp. ground ginger (½ a tsp if you’re not a massive ginger fan!)

1 tbsp. flaxmeal (ground linseed)

Maple syrup (optional)

 

Method

  1. Take the core out of your pear but leave the skin on and grate or chop finely.
  2. Place all ingredients in a bowl and cook in the microwave on high for 2 min – stirring about the 1 min mark.
  3. If your pear is ripe enough, you needn’t drizzle any maple syrup over the top but it’s there if you need to!
  4. Tuck on in Goldie Locks!

TEMPEH POKE BOWL

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The Poke Bowl is all the rage ATM! Essentially a deconstructed sushi roll, taking the fiddly mess out of making sushi here we have also reduced the carbohydrate amount for lighter training days. Light, Fresh & Delicious!

Poke Bowl

1 packet (250g) tempeh, sliced thin

1 large cauliflower head, cut into chunks

1 cup sushi or short grain white rice (cooked)

1 tsp olive oil

1 large cucumber, spiralised or thinly sliced

2 medium fresh peeled beetroot, spiralised or grated

1 medium avocado, sliced

4 nori sheets

 

Dressing

¼ cup extra virgin olive oil

4 tsp tamari

4 tsp rice vinegar

1 tsp sesame oil

2 tsp maple syrup

½ tsp black sesame seeds

 

Method

  1. Heat a non-stick fry pan on medium-high heat.
  2. Once hot, place sliced tempeh in the pan and brown on each side, then put aside.
  3. In the meantime, make your dressing by combining all the dressing ingredients in a small bowl and whisk until combined then put aside.
  4. Put the cauliflower chunks in a food processor (reverse blade if you have a thermomix) and chop until it resembles rice (~1min).
  5. Grab the pan you browned the tempeh on and add 1tsp of olive oil, when hot add the cauliflower rice and cook stirring occasionally until the cauliflower is slightly softened (~5min). Add the cooked sushi rice to the cauliflower rice and heat through.
  6. Prepare your poke bowl by dividing the cauliflower and rice into 4 bowls, top each with equal portions of tempeh, spiralised beetroot and cucumber, avocado then top with shredded nori.
  7. Add dressing and Dig IN!

GREEN POWER BiTES

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Your friends will be green with envy when you tuck into these power goodies! Plant-based and lunchbox-friendly too, these contain some unique ingredients for a mad micro-mineral hit!

Ingredients (makes 18 balls)

  • ¼ cup sunflower seeds
  • ¼ cup pumpkin seeds (pepitas)
  • 6 fresh medjool dates (pitted)
  • ½ cup desiccated coconut
  • 1 tbsp chia seeds
  • 1 tbsp molasses
  • 1 tbsp avocado oil
  • 1 tbsp spirulina (or greens) powder
  • 1 tbsp hemp protein powder (optional)
  • Extra desiccated coconut or green powder to roll

Method

  1. Combine all the ingredients into a food processor and blend on high until it5 resembles crumble.
  2. Squeeze the mixture in your finger tips and it should start to combine when squished with the hands.
  3. Take 1 tbsp of the mix, squeeze gently to combine then roll into a ball.
  4. Roll in coconut or extra spirulina if you like then store covered in the fridge.

VEGAN BANANA LOAF

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Power Nutrient Vegan Banana Loaf

Low wheat, dairy free & vegan, this loaf is ideal as a fantastic power start to the morning or a highly nutritious snack – enjoy warm or cold!

Ingredients (makes 1 loaf)

WET

  • 3 large ripe bananas
  • ½ cup 100% pure maple syrup
  • 2 tbsp macadamia oil
  • 1 teaspoon vanilla bean extract

DRY

  • 1½ cups wholemeal spelt flour
  • 1½ tsp baking soda
  • ¼ teaspoon salt
  • ½ cup walnuts roughly chopped
  • ¼ cup pepitas
  • ¼ cup white chia seeds
  • 1 teaspoon cinnamon

Method

  1. Crack your oven to 180°C & line a loaf tin with baking paper or grease a non-stick loaf pan with olive oil spray.
  2. Peel the bananas and place in a medium bowl to mash roughly then add the maple syrup, oil and vanilla bean extract.
  3. Grab another large bowl and place all dry ingredients and mix well.
  4. Pour the banana bowl into the dry ingredient bowl and stir until all combined.
  5. Place the mixture in your tin and bake in over for ~45min until brown on top and cooked through.
  6. Allow to cool before slicing.

 

BLACKBEAN POWER SALAD w. GREEN DRESSiNG

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NUTRITION HIGHLIGHTS:

  • High protein meal for recovery (25.8g protein)
  • Excellent source of anti-inflammatory fats for brain + musculoskeletal health
  • Over half your daily fibre needs in this bowl 🙂

RECIPE SERVES 4

INGREDIENTS:

SWEET POTATOES

  • 2 small sweet potatoes (about 400g)
  • 2 tablespoons extra virgin olive oil
  • 3 teaspoons ground cumin
  • 2 teaspoon smoked paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon dried chili flakes

BEANS + SEEDS

  • 2 cups black beans, rinsed and drained
  • ¼ cup pepitas
  • 1 tablespoon tamari

QUINOA + KALE

  • ½ cup quinoa (uncooked), rinsed
  • 1 bunch kale, trimmed and roughly chopped
  • 1 head broccoli, shredded
  • 1 tablespoon extra virgin olive oil
  • Juice of 1 lime
  • ½ teaspoon salt

GREEN DRESSING

  • 2 small avocados
  • Juice of 1 lime
  • 1 tablespoon extra virgin olive oil
  • 1 small bunch fresh coriander – washed and roots trimmed off
  • ½ tsp salt

METHOD:

  1. Crank your oven up to 200 degrees, grab a baking tray and line with baking paper. Wash your sweet potato then chop into small cubes. Place in a large bowl then add the black beans and toss with 2 tbsp EVOO, cumin, paprika, coriander, chili and salt. Spread out the sweet potato bean mix on your lined a baking tray in a single layer and pop in the oven for ~20min until toasty.
  2. Place the pepitas in a small bowl and coat with tamari. Place on a separate lined baking tray and in the last 5min of your beans & potato roasting time pop it in the oven – it should finish with the others nice and golden.
  3. While that’s roasting away place a small saucepan on the stove, rinse the quinoa then put in the pot and cover with 1 cup water then bring to the boil. Whack a lid on it, reduce the heat to let simmer for 15min. Once done, take off the heat and let sit for 5min then grab a fork and fluff up the grains.
  4. In a large mixing bowl, place the shredded Kale, lime juice, olive oil and salt. Get your hands dirty and massage the dressing well into the leaves. Add the warm quinoa now with shaved broccoli and combine well.
  5. Now let’s get onto that green dressing! Grab a food processor and blend until smooth your avocado, olive oil, whole bunch of coriander (yep stems & leaves!), the juice of 1 lime and salt.
  6. To build your superfuel bowl, divide the kale, broccoli and quinoa mixture into four large salad bowls. Top with roasted sweet potato & black beans & place a big dollop of that green dressing on top. Finish with a sprinkle of toasted tamari pepitas.