Healthy recipes that taste delicious
Here are three healthy recipes by Shepparton personal trainer and health coach Louise Morris. The face behind Everfit by Louise believes food can be nutritious and delicious and enjoys creating recipes that fuel the body with quality ingredients.
Peanut butter protein mug cake
Serves: 1 Time: 4 minutes
This mug cake recipe is a low-calorie snack you can make in minutes. Peanut butter is packed with protein, fibre and healthy fats.
– 1 tbsp peanut butter – 2 medium egg whites – 2 tbsp water – 4 tbsp almond meal – 1 tsp cinnamon
– ½ heaped tbsp raw cacao – 1 scoop of pea protein powder (optional)
Mix all ingredients together in a bowl until a batter like consistency is reached and then transfer to mug. Microwave on high for one minute, stir, and microwave again for another minute. Transfer to a plate and add toppings, such as banana or walnuts.
Quinoa and zucchini slice
Serves: 8 Time: 50 minutes
This slice is simple to make and one that the whole family will love. It’s also great served cold as a lunch dish the following day. Quinoa is a grain packed with protein and loaded with other essential vitamins and minerals such as fibre, iron and magnesium.
– 1 cup chopped onions – ½ cup cooked quinoa – 10 medium eggs – 1 tsp ground turmeric – 1tsp curry powder
– 1 cup chopped broccoli – 2 small zucchinis – 1 bunch spring onions – 1/3 tbsp nutritional yeast
Pre-heat oven to 180˚C. Grate zucchini, dice onion and chop spring onions and broccoli. Whisk eggs well in a bowl with turmeric and curry powder. Add all other ingredients and mix well. Pour into greased dish and bake for 40 minutes. Serve on spinach leaves and season with black pepper and spices.
Lou’s all-time favourite protein balls
Serves: 20 Time: 15 minutes
These protein balls are a concentrated energy snack packed with nutrients. They also satisfy those sweet cravings, but without the added nasties. This recipe is gluten, dairy and refined sugar-free — so it’s great for people with allergies or intolerances.
– ½ cup almonds – 15 pitted medjool dates – 2 tbsp coconut oil – ½ cup sultanas – 1 cup shredded coconut
– 3 scoops pea protein powder (optional and found in Woolworths or health food stores) – ½ heaped tbsp raw cacao
Melt coconut oil in microwave. Place almonds in a blender and blend on high speed for 30 seconds. Add all other ingredients and blend on high speed for another 30 seconds. Roll into balls and place in freezer. Once frozen they take no time at all to defrost.