Peanut butter & stevia oats for brekkie

Super quick to make! Add 1/3 cup rolled oats and 3/4 cups water to a pot & bring to the boil – cooks in about 4 minutes. Pour out into a bowl & mix in 1 tsp sugar & salt free peanut butter and 2 drops stevia. Top off with a little milk!

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Healthy harissa meal

  • Toss butternut in garlic, olive oil & salt – roast in oven at 180c for 35 minutes, turn halfway through.
  • Put Broccolini in an oven proof bowl with water and put in the oven for 20 minutes.
  • Put harissa chicken pieces in a pan with garlic & olive oil, sprinkle harissa spice over and cook.
  • Serve with feta & beetroot.

Spag Bol with Zucchini noodles – my personal favourite

Spaghetti Bolognese is definitely comfort food. I can’t make it as well as my mom but still, it’s pretty good! I like to lighten it up with swapping out pasta for baby marrow noodles.

Serves 4, Takes about 30 minutes

What you’ll need:

  • 500gr beef mince (or 1 tin lentils for meat free version)
  • 1 chicken stock cube
  • 4 chopped tomatoes (or 1 tin diced tomatoes – preferably organic)
  • 1 brown onion, finely diced
  • Extra Virgin olive oil
  • 1 tsp oregano
  • 1 minced garlic clove
  • Salt & Pepper to taste
  • Baby marrow (zucchini) noodles (Make your own or buy ready made)

Lets get cooking:

  1. Saute chopped onion in E.V. Olive Oil until soft & golden.
  2. Then add the mince and brown. Break the mince up with your spoon or spatula so there aren’t any large chunks.
  3. Once mince has browned, add the tomatoes, oregano, garlic, and crumble in the chicken stock cube. Stir until combined.
  4. Allow to simmer for 10-15 minutes – stir occasionally.
  5. Use a vegetable spiralizer or mandoline slicer to make your baby marrow (zucchini) noodles (or buy ready made from woolworths).
  6. Place noodles into a microwaveable container with a lid and microwave for 3 minutes – allow to sit in the container for a further 2 minutes before serving.

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Make-ahead, creamy macadamia butter & cinnamon oats

In winter months I want something warm to kick-start my day – bring on the oats! What I love about oats is that I can make them ahead and just reheat in the microwave when I get to work. Convenience is often what gets in the way of making healthy choices so the easier the better!

Make-ahead, creamy macadamia butter & cinnamon oats

Oats are a breakfast staple! They’re rich in a specific type of fibre called beta-glucan which is known to help lower levels of bad cholesterol. They’re also a source of protein.

Serves 1

Ingredients:

  • ½ cup oats
  • 1 cup water
  • Cinnamon to sprinkle
  • 1 heaped tsp. Macadamia butter (or almond butter)
  • Stevia to sweeten (optional)
  • Rice & Coconut milk or normal milk

Method:

  1. Add the oats and water to a saucepan and bring to the boil. Simmer and cook for 3-5 minutes.
  2. Pour the cooked oats into a jar. Get a heaped tsp. of macadamia butter and dunk into the middle of the hot oats. Sprinkle cinnamon on top of the oats (as much as you’d like). Add 4 drops stevia. Mix, mix, MIX!

 

When I get to work I pop the jar in the microwave for about 30 seconds to a minute, then add the milk, stir and enjoy. I hope this gives you another option to make healthier breakfast choices!

Sugar Free Fern | Creamy Macadamia Oats

Start your day with a Green Goodness Smoothie

Sugar Free Fern | Green Goodness Smoothie

When I first looked at recipes for green smoothies I thought there was no way I’d be able to drink it but I have been pleasantly surprised! This is a great way to your greens and start the day feeling refreshed.

Start your day with a Green Goodness smoothie

Spinach is a good source of fibre, vitamin A and K, and iron. Celery adds flavour and is also a source of Vitamin K. Ginger also adds to the flavour, it settles any nerves I feel in my tummy and has anti-inflammatory benefits. Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections. Lemon Juice balances out the taste by providing the acidity. Lemon juice is high in vitamin C, aids in digestion and can help balance you body’s pH.

Serves 1

Ingredients:

  • 1 cup water
  • A handful of washed Baby Spinach
  • 3 Celery Fingers
  • 1 tsp Fresh minced ginger
  • 1 slice of Lemon, skin & seeds removed (or lemon juice from the bottle but fresh is best)
  • 1/2 green apple with skin (optional – I’ve started leaving out the apple to remove the fructose element)

Sometimes I soak a tsp of chia seeds overnight in the cup of water – this does alter the taste but it’s good for you!

Method:

  1. In a blender, add the water, then spinach, celery, apple and ginger.
  2. Blend until smooth.

 

I have my green smoothie first thing on a morning (even before a cup of tea) and then when I get to work I have some oats, yogurt or an oat smoothie.

What I love most about the Green Goodness smoothie is that it starts my day out on a healthy note. The heat from the ginger soothes any pre-work day anxiety/nerves and I just feel light and refreshed!

Definitely give it a try and let me know how you find it.

Sugar Free Fern | Green Goodness Smoothie

 

Plain Yogurt, strawberries & a sprinkling of seeds

Sugar Free Fern | Plain Yogurt with Toppings

Sometimes there just isn’t enough time to plan ahead for breakfast. Full fat plain yogurt is often my answer for breakfast or a quick protein snack! This I just one of the many meals that starts with a few dollops of plain yogurt.

Plain Yogurt, strawberries & a sprinkling of seeds

Yogurt is a great source of calcium, protein and probiotics! Probiotics are the good bacteria which aid digestion and boost your immune system – great for maintaining good gut health! Flax seeds are a great source of fibre, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. Sesame seeds are also a good source of fibre and copper. Sunflower seeds are a good source of vitamin E. Strawberries are just what I need to satisfy my sweet tooth and are a good source of vitamin C and fibre.

Serves 1

Ingredients:

  • 250 ml Full fat plain yogurt
  • Seed mix (I use a mix of flax seeds, sunflower seeds & sesame seeds but you can use whatever you’ve got – pumpkin seeds are great too!)
  • 3-4 Fresh strawberries

Method:

  1. Wash and chop strawberries.
  2. Add about 250 ml full fat plain yogurt to a bowl, top with strawberries and sprinkle with seed mix.

 

Simple, satisfying and healthy!

Sugar Free Fern | Plain Yogurt with Toppings