Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…


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Oaty Choco Cookies

This delectable recipe is courtesy of my friend Nicole. You can check out her music over here. I could eat these every day!

Ingredients:

Oaty Choco Cookies

Oats x 1 cup
Almonds/nuts x 1/3 cup
Sultanas/dried fruit x 1/3 cup
Mixed seeds x 1/3 cup

Roast in the oven (toss intermittently) until oats are golden brown.

Then Heat up:

Ghee x 1 tbsp
Coconut oil x 1 tbsp
Maple syrup x 1 tbsp
Vanilla essence x 1 tbsp

Add 1 cup plain flour, 1 egg, 1 cup chopped dates and the heated mixture in with the cup of muesli, mix with a spoon, place on baking paper on tray in flat cookie shapes, place in oven on 180′ for 15/20 mins, stand to cool.

Topping:

Avocado x 2
Cocoa/cacao x 2 tbsp
Honey/ maple syrup x 1 tbsp (more to taste)

Blend and cool in fridge until cookies are cool. Once cooled spread avocado mixture on cookies and top with strawberries

Nutritional info:
While these biscuits are high in calories they are a healthy treat. Good for adults and children alike. Replacing hydrogenated fats with healthier unprocessed fats such as ghee and coconut oil enables the product to bind. Fats are important for nerve and brain function as well as skin health. Using oats as a base you are able to use less flour – if you use rice of gluten free flour these are wheat free.


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Almond Butter Cups

An American classic, these almond butter cups are awesome for a little treat or as a home-made present. This recipe is based on one from Carefree Candies but uses almond butter and a few tweaks.

Print or Save PDF Almond Butter Cups

Ingredients: Almond butter cups

Chocolate Coating 
Cocoa x 6tbsp
Coconut oil x 3tbsp
Stevia extract (to taste) 1/8 – 1/4 tsp
Maple syrup (to taste) 1tsp
Sea Salt, fine x 1/4 tsp
Vanilla extract x 1 tsp Continue reading


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Recipe: DIY Coconut Yoghurt

What is it about coconut that tastes so amazing? I could eat it all day long; whether its in a soup, an oil, a yoghurt or a pina colada! As far as recipe experiments go this one was alot of fun to eat afterward. Next on the list is almond yoghurt – it’s currently in the Easiyo but I am having difficulty making it thick enough. Any tips welcome!

Ingredients:

Coconut milk or Coconut cream tins x 3

Greek yoghurt x 3 tbsp

Vanilla essence x 1 tsp

Coconut sugar (optional sweetness) x 1 tbsp  Continue reading


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Recipe: Pumpkin & Chocolate Brownies

Happy Halloween everyone! Well almost 🙂 We are getting into the spirit of Halloween here by carving a pumpkin (a combined Granny/Grandson activity). I got the easy job of using the leftover pumpkin so I decided to make brownies with it. I’m always trying to reduce butter and sugar in recipes and this one contains no butter at all. It does have sugar but I did manage to reduce the excessive amount in usual brownie recipes by 1/3.
image Continue reading


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Healthy breakfast smoothie

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Ingredients:
Banana x 1
Zucchini x 1
Almond milk x 1
Vanilla extract x 1tsp
Pea protein x 30gm
Honey x 1tsp
Almond butter x 1tsp

Method:
Combine in blender and whizz until of a creamy consistency.

Nutrition notes:
Avocado contains mono unsaturated healthy fats that make your skin glow and are essential for brain and nerve function. Pea protein powder will keep you fuller for longer and you’ll even get a serving of vegetable in this smoothie!


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Chicken, Chilli & Lime Salad

Chicken, chilli and lime salad

Print or PDF Chicken, Chilli & Lime Salad

Serves 2

Ingredients:

  • Chicken Breast Fillet 300 g
  • Garlic x 1 clove (3g)
  • Carrots x baby 10
  • Rapeseed Oil x 5 ml
  • Pineapple – Raw, all varieties, 0.2 fruit
  • Rocket Salad x 100 g
  • Sweet Basil x 10 leaves
  • Kikkoman soy sauce x 2 table spoon (15 ml)

Dressing:

  • Kikkoman soy sauce (15 ml)
  • Red Chilli Peppers, x 1 (3 g)
  • Lime juice x 2  lime yields
  • Fish Sauce x 10ml
  • Natural Brown Sugar x 0.5 teaspoon or 4g

Method:

  1. Marinate the chicken in soy sauce and garlic for 20 mins
  2. Cook the chicken in oil in a wok on a medium heat
  3. Remove the chicken from wok and cook the pineapple for 3 minutes. Remove and let it cool.
  4. Combine the dressing ingredients into a large mixing bowl. Add the salad ingredients, chicken and pineapple and toss
  5. Eat and enjoy!!

From my nutrition notes:

Chicken is a lean source of protein that can help stabilise blood sugar. Pineapple contains bromelain that stimulates digestion, as do rocket leaves. Using soy sauce brings a full flavour without adding stock or salt.

  • Cals: 240
  • Carbs: 16
  • Fat:4
  • Protein: 49
  • Fibre: 3
  • Sugar: 7

 


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Healthy Chocolate Pudding

This healthy chocolate pudding is so good! As a treat is a wonderful dessert or as a snack it satisfies the chocolate/sugar craving when it hits! Go on, try it 🙂 Photo 24-07-2013 19 54 52

Ingredients:

Oats x 8 tbsp
Cocoa x 4 tbsp
Chia seeds x 4 tbsp
Vanilla extract x 4 tsp
Honey/Cane Sugar x 4 tsp
Greek yoghurt x 8 tbsp

* Strawberries to garnish

1. Combine the dry ingredients: oats, cocoa, chia seeds

2. Add the vanilla, honey then yoghurt and stir well to form a paste

3. Place the pudding mix into 4 bowls or cups

4. Quarter the strawberries (or other fruit) and place on top of the pudding mix

This pudding can be made with less cocoa (I like mine quite bitter and strong so I use alot of cocoa). It is similar to my overnight oats recipe that can be found here. As the texture is quite thick fleshier fruits complement it quite well eg strawberries, nectarines, bananas. You could try whizzing the dry ingredients to make a finer texture (like a mousse) and refrigerate it for 2 hours before serving.

From my personal nutrition notes:

Oats are a very healthy carbohydrate and are good for sustained energy release as well as being great for anxiety and mood. Greek yoghurt contains healthy fat, calcium, enzymes. It is a much better alternative to using flour as a pudding base. Honey and cane sugar are healthier natural sweeteners that contain enzymes and nutrients. Chia seeds are little energy powerhouses full of nutrients.

PDF or Print Healthy Chocolate Pudding

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Fish Pie

As the weather turns Autumnal try this warming comforting heart healthy fish pie!

Ingredients:Fish Pie

400gm fish (cod, salmon, trout, etc. best mixed)
1000gm potatoes or sweet potato
200gm frozen peas
160gm mature cheddar grated
80gm butter
Milk, salt, pepper & a bit of vegetable oil

  • Place fish pieces with the skin side down into an oven proof dish. Season with salt and pepper. Cover fish with a little dairy/nut milk so it’s about half covered. Cook in oven at 180C
  • Boil potatoes – peeled if you must but healthier unpeeled
  • Lightly cook the peas; don’t boil them as they will go mushy
  • Take the fish out of the oven and drain off the milk. Keep the drained off milk and separate the fish with a fork
  • Add some of the milk you drained off the fish earlier – careful – don’t use all of it. Start off with a small amount.
  • Mash the potatoes using butter, salt, pepper and a little drained milk
  • Fold the peas through the fish
  • Now fork the mash on top of the fish and spread it evenly.
  • Distribute the grated cheese over the potato
  • Cook at 220C for 20 mins

From my Nutrition notes:

Fatty fish such as salmon and trout contains Omega 3 that helps to reduce blood clots, improve blood vessel elasticity, lower blood pressure, boost good cholesterol and lower blood fats. Fish can help to balance blood sugar, relieve inflammatory condition symptoms and reduce the risk of dementia if eaten twice per week. Replacing potatoes with sweet potato makes this dish comforting while reducing the glycaemic index. Keeping the skin on maintains fibre and mineral content. Potatoes should be avoided by those with Solanacea/Nightshade issues ie arthritic conditions. Peas contain fibre, vitamin c and folic acid; although not in high amounts the dish can be served with green veges.

 
PDF or Print Fish Pie


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Raw Blueberry Cheesecake Recipe

I just love this blueberry cheesecake. Packed full of antioxidants, fibre, healthy fats as well as being wheat and dairy free. A nutritional thumbs up!

Crust ingredients: Blueberry cheesecake
1 ½ cups pre-soaked almonds
½ cup ground coconut
½ cup dates
pinch salt

Filling ingredients:
2½ cups cashews, soaked
1½ cup blueberries
3 tbsp lemon juice
6 tbsp coconut sugar, ground
1 tbsp maple syrup
¼ cup water
1 vanilla bean, scraped
Pinch salt
1 tbsp psyllium husks (optional) *
6 tbsp coconut oil

¬ Place all crust ingredients in a food processor and grind until mixture resembles biscuit crumbs;
¬ Press mixture into 7” tart pan and place in freezer to set;
¬ Blend all filling ingredients except coconut oil in a high powered blender until fairly smooth;
¬ Add coconut oil and blend again until very smooth;
¬ Garnish with ground coconut and crushed nuts or blueberries.

Nutrition notes:

Blueberries are thought to be one of the highest level antioxidant foods; meaning they can fight cardiovascular disease, free radicals and may even reduce cancer risks. Cashew nuts are used instead of cheese or cottage cheese in this recipe making it dairy free yet high in Calcium and fibre. The crust of this is dairy free and wheat free. Coconut is a healthy fat good for nerve, skin and brain function.

Recipe courtesy of Rich Havardi – Raw Food Chef found here.

For more baking alternatives go to this chart.

PDF or Print Blueberry Cheesecake Raw – Wheat & Dairy free


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Spicy Medicine Soup

Medicine Soup Medicine soup Continue reading