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.

ME - - Contents -

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.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.