135g sunflower seeds
90g flax seeds
65g hazelnuts or almonds
145g rolled oats
2 tbsp chia seeds
4 tbsp psyllium seed husks (3 tbsp if using psyllium husk powder)
1 tsp fine grain sea salt (½ tsp if using coarse salt)
1 tbsp maple syrup
3 tbsp coconut oil or ghee, melted
Mix the dry ingredients in a loaf tin. Whisk together the maple syrup, oil and water. Add to the dry ingredients and mix until everything is soaked and the dough becomes thick (add teaspoons of water if the dough becomes unmanageable).
Smooth out the top and let it sit for more than 2 hours or overnight.
Bake for 20 minutes in the oven at 175c. Remove from tin, place upside down on a rack, place back into the oven and bake for another 30-40 minutes. Tap and its cooked when it sounds hollow.
Allow to cool before cutting. Keeps for up to 5 days in an airtight container.
Chia seed salad
For a healthy salad simply add chia seeds. They are delicious and great to get Omega 3 into your diet.
2tblspns chia seeds
2 tomatoes chopped
1 cucumber chopped
1/2 lettuce shredded
1 carrot grated
1 beetroot grated
Mix together and stir through the chia seeds. Dress with olive oil and lemon.
Carrot & Parsley Soup
2 tsp vegetable oil
2 onions, chopped
1 kg/2lb 3oz carrots, peeled and chopped
4 cloves garlic, crushed
1.8 ltr stock
4 bay leaves
4 tbsp fresh parsley
salt and pepper
cream to garnish
Heat oil in a large pan and gently fry the onions until soft (about 5 mins). Add the chopped carrots and garlic and continue to cook for a further 15 minutes, stirring occasionally.
Add stock, bay leaves and parsley. Simmer for 20 minutes, remove bay leaves. Place in blender. Serve with a sprinkle of chopped parsley and a little cream.
A healthy lunch that will keep your child awake and alert in the afternoon.
Water - filtered water in a metal drinking bottle is great for lunches. Non breakable and no nasty plastics leaching into the water. Remember most filters remove the chemicals from the water.
Fruit - a whole apple or a whole banana or any piece of fresh fruit. Remember that 'an apple a day keeps the doctor away' - apples and bananas are highly nutritious and are a great energy boost.
Fresh Greens & salad - when fresh and organic, salad greens keep you awake and alert and provide great nutrition.
Avoid Bread if possible. Bread gives a boost of energy and then leaves you sleepy. No wonder so many children fall asleep in class and just look at people at a conference if they have had bread during their lunch break...they are asleep too. If you need an alternative, wraps are generally better.
Yoghurt. A quality natural yoghurt and add your own dried fruit or cut up fresh fruit.
Chocolate Avocado Mousee
2 ripe avocados
3 tablespoons honey
1/4 cup unsweetened cacao powder
1/2 teaspoon vanilla extract
pinch of salt
Use a blender or food processor to blend the avocados until smooth. Add the rest of the ingredients and blend again until everything is combined. Add honey according to your taste. Chill for at least 2 hours before serving.
Raw Dairy Free, Chocolate Pudding
1 ripe avocado,
6-10 dates (depending on size of dates and desired sweetness - soaked if necessary)
½ tsp vanilla
4 heaping Tbsp cocoa or 2 Tbsp. carob powder
½ cup water
Place dates in food processor and process till smooth then add all other ingredients and continue blending. Once you get to a smooth consistency taste and add
1 tblsp honey
¼ cup coconut milk
1 tblsp coconut oil
& a pinch of a salt to tasatae
Nutty Cranberry Sultana Loaf
2 cups quinoa flakes
1 cup almond meal
1 cup almond milk
½ cup nuts/seeds (plus extra for sprinkling) – I used a raw nut mix containing almonds (chopped), pepitas, sunflower seeds, sultanas, raisins
½ cup shredded coconut
½ cup cranberries (or other dried fruit)
2 tsp baking powder
½ cup organic pure maple syrup
1 tsp cinnamon
1 tsp vanilla extract
Combine dry ingredients. Combine eggs, almond milk, vanilla and maple syrup and add to dry ingredients. Stir until combined. Pour mixture into lined loaf tin and sprinkle with pepitas and sunflower seeds. Bake in preheated 180 degree (Celsius) oven for 1 hour, or until skewer comes out clean. Allow loaf to cool in tin.
• Can be cut and then frozen in slices, perfect for school/work lunches
• Delicious served toasted and spread with nut butter/ricotta
• Gluten free, dairy free, sugar free
• Full of healthy fats
Liv4Life Nutrition for other recipes and healthy inspiration!