Tag: healthy

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Breakfast: Oat, Chia, Hemp and Nut Protein Pudding

Breakfast

Why is breakfast so important?

Breakfast is an important part of our health. It prepares us physically and mentally for the day and sets the tone for how our metabolism will respond for the day ahead.

This is why, the foods we choose to put in or not to put in our mouth in some people’s case, really does have an effect on how we live for that day.

Consequences of no breakfast or the wrong breakfast may include:

  • Poor concentration
  • Poor memory and retention of information
  • Brain fog
  • Irritability
  • Headaches
  • Low productivity
  • Poor brain function
  • Low energy
  • Low libido
  • Excessive hunger later in the day
  • Bing eating
  • Poor sleep
  • Higher levels of stress or a poor stress response
  • Slow metabolism

 

Longer term implications may include:

  • Weight gain/weight loss
  • Nutritional deficiencies
  • Blood sugar complications
  • Muscle wasting
  • Elevations in cholesterol and blood pressure

A well-balanced breakfast should include a balance of protein, healthy fats and a small amount of complex carbohydrates.

This Oat, Chia, Hemp and Nut Protein Pudding will have any feeling energised and ready to take on your day.

 

Oat, Chia, Hemp and Nut Protein Breakfast Pudding

 

Ingredients

1 tbsp. chia seeds

30g oats

½ cup water

Combine in a bowl and soak overnight.

 

1 tsp cacao powder

1 tbsp cacao nibs

1 heaped tsp almond butter (or any pure nut butter)

1 tsp cinnamon powder

10g vegan protein, flavour of choice

Another ½ cup water

1 dash almond milk

Toppings

10g Mixed nuts and seeds

10g hemp seeds

Method

Add pre-soaked chia/oat mix to a small pot.

Turn heat to low-medium.

Gently warm and add the remaining water, stir.

Once stirred through add the rest of the ingredients besides the toppings and stir until combine.

Remove from heat into bowl.

Top with mixed nuts, seeds and hemp seeds.

The pictured pudding also has dragon fruit chips for decoration, but you may like to add some fresh fruit such as passionfruit or berries.

You can enjoy this pudding cold or warm so it is a fantastic breakfast all year round!

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Healthy Kheema Curry Recipe

Kheema Curry

Did you know turkey is healthy, high in lean protein and is leaner than most other meats?

It is also high in tryptophan which is an amino acid responsible for the production of our feel good hormone serotonin.

Choose whole turkey breast meat and mince over processed deli turkey meat for a healthy boost to your recipes.

Healthy Kheema Curry

Cook time 25 minutes

Prep time: 5-10 minutes

Serves: 4

INGREDIENTS
1 tbsp good quality olive oil
3 cloves
4 garlic cloves, finely chopped

1 tsp ground coriander
½ tsp turmeric
¼ tsp red chili powder or 1/8 tsp cayenne pepper
1 can organic crushed tomatoes
1 ½ tsp Celtic/Himalayan salt
500g turkey mince

1 tsp cumin seeds
1 cinnamon stick
1 medium onion, finely chopped
1 ½ tbsp. ginger, grated
1 tsp ground cumin
½ cup water
1 tsp garam masala
½ cup frozen peas
½ large lemon juice

METHOD

In a large saucepan, heat olive oil over medium to high heat.
Add the cumin seeds, cloves and cinnamon stick.
Continuously stir spiced until fragrant (about ½ minute).
Add the onion, ginger, garlic and salt.
Cook until onion is soft (about 5 minutes)
Add turkey mince and stir and cook until the meat is browned and cooked through.
Add cumin, coriander, turmeric, chili powder, tomatoes and water.
Turn the stove to high and bring the mixture to the boil, cover and reduce heat to low.
Simmer for 10 minutes.
Add the garam masala, peas and the lemon juice.
Cook until peas are just thawed (don’t overcook them as you want some texture).
Remove cloves and cinnamon stick before serving.
Top with coriander leaves for decoration and serve with a side of unsweetened kefir or place into airtight containers and refrigerate for lunches for the week.

Enjoy this healthy and delightful herb and spice rich dish hot or cold.

 

 

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