Chia Muesli Bars

Developed in partnership by Miele Home Economist Loughlin Hunter & Claire Saundry, APD, AccSD

Makes 20 bars | Prep time 12 minutes | Cooking time 20-30 minutes

Ingredients:

  • 1 cup chia seeds
  • 1½ cups water
  • ½ cup dried cranberries
  • 1/3 cup dried blueberries
  • ½ cup coconut oil
  • ½ cup maple syrup
  • 1 teaspoon vanilla paste
  • 1 cup quinoa flakes
  • ½ cup pepita seeds
  • ½ cup chopped nuts
  • 1 cup shredded coconut
  • ¼ cup sesame seeds
  • 1 teaspoon cinnamon

Method:

  1. Pre-heat oven on Fan Plus at 180°C.
  2. Place chia seeds, water, dried cranberries, dried blueberries, coconut oil, maple syrup and vanilla paste in the steam oven. Steam at 100˚C for 8 minutes. Stir ingredients until mixed well. Leave to cool.
  3. Add the dry ingredients – quinoa, pepitas, nuts, coconut, sesame seeds and cinnamon. Stir to bind ingredients. Add a little extra water if mixture is a little dry, if the recipe is too wet, add extra chia seeds.
  4. Place into a 20cm x 30cm tin, lined with baking paper. Wet the back of a spoon to smooth out the mix and to spread it out evenly.
  5. Bake in the oven for 20-30 minutes. 20 minutes will give you a chewy bar and any longer will provide a crunchier consistency.
  6. Leave to cool and cut into bars.

Nutrition Information:

Nutrient Per serve (75g)
         Energy – kJ 1125
Protein (g) 5.8
Fat (g) 18
Carbohydrate (g) 20.8
Sodium (mg) 6.1

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Mushroom Burgers with Sweet Potato Chips

Serves 4 | prep & cooking time 30 min

Ingredients:

  • 8 large portabella mushrooms (stalks removed)
  • 1 medium size carrot, grated
  • 2 cups of mixed baby spinach and rocket
  • 1 medium size avocado, sliced thinly
  • 1 tomato, sliced
  • 1 packet of haloumi, sliced thinly into 12 pieces
  • 1 large sweet potato, washed
  • olive oil spray
  • salt and pepper to taste

Method:

  1. To make the sweet potato chips, preheat oven to 200 ºC. Slice the sweet potato into wedges. Add to baking tray that has been lined with baking paper. Spray with oil and season with salt and pepper. Bake in the oven for approximately 20 minutes or until golden brown.
  1. To make the mushroom burgers, heat a non-stick frying pan over low-medium heat. Spray mushroom with oil and place in the frying pan. Cook for approximately 5 -10 minutes and then flip it to cook the other side.
  1. Once the mushrooms are done, remove them and set aside on a plate. Then add the sliced haloumi to the frying pan. Turn after approximately 1 minute and cook for a further minute on the other side.
  1. Take one mushroom and turn it upside down. Add handful of baby spinach and rocket, followed by grated carrot, sliced tomato, avocado and haloumi then another mushroom as the top of the bun. You can insert a toothpick in the centre of the burger to hold everything together. Serve immediately with a side of sweet potato chips.

Source:

SDA Member Vicki Ma
First published on eatforwellness.com.au

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COCONUT LIME BALLS

Makes approx. 12 balls

Ingredients:

  • 2/3 cup raw cashews
  • 1/3 cup raw almonds
  • 1 cup fresh dates (seeds removed)
  • Zest of 2 limes
  • Fresh juice from 1 lime
  • 1/2 cup shredded coconut

Method:

Blend all the ingredients, except coconut, until the mix becomes breadcrumb like consistency. With damp hands, roll into walnut sized balls, and roll in coconut. Refrigerate until ready to eat.

Nutrition Information:

Nutrient Per serve (ball)
Energy – kJ 525
Energy – calories 125
Protein 3
Fat 7
Carbohydrate 11

Source:

SDA Member Lorna Garden
First published on lornagarden.com

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Power Nutrient Banana Loaf

Makes one loaf

Ingredients:

WET

  • 3 ripe bananas
  • ½ cup maple syrup or honey
  • 2 tablespoons macadamia oil
  • 1 teaspoon vanilla essence

DRY

  • 1 ½ cups wholegrain spelt flour
  • 1 ½ teaspoons baking soda
  • ¼ teaspoon salt
  • ½ cup walnuts/pecans/macadamia/almonds roughly chopped
  • ¼ cup pepitas/sunflower seeds
  • 100g 70% quality dark chocolate, roughly chopped (great choice is Whittaker’s Dark Ghana)
  • ¼ cup chia seeds
  •  1 teaspoon cinnamon

Method:

1. Preheat oven to 180°C. Line bread loaf tin with baking paper or grease non-stick loaf pan

2. Mash bananas in a bowl and add the maple syrup/honey, vanilla and oil

3. In a large bowl combine all dry ingredients

4. Make a well in the centre of the dry ingredients and pour in the wet ingredients

5. Mix all ingredients well and pour into greased/lined tin

6. Bake in over for 40-45min until brown on top and cooked through

7. Allow to cool before slicing

Source:

Apple to Zucchini 

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Nutty Banana Liquid Fuel

Serves 1

Ingredients:

  • ½ cup almond milk (or regular milk)
  • 1 scoop whey or vege protein powder
  • 1 tbsp almond or peanut butter
  • 1 large frozen banana (peel before freezing)
  • 1 tbsp raw maple syrup
  • ½ tbsp wheatgerm

Method:

Blend ingredients together… add ice if desired.

Source:

SDA Member Lorna Garden
First published on lornagarden.com

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Energy Protein Balls

Makes 10 balls (teaspoon size)

(recipe amounts can be doubled for larger quantities)

Ingredients:

  • ½ cup dried dates or chopped dried fruit mixture
  • ½ cup quick oats
  • 6 tbsp peanut butter
  • 1 tbsp protein powder
  • 1 tbsp honey
  • ½ cup desiccated coconut (for coating)

Method:

  1. Blitz the dates and the oats in a food processor
  2. Add the peanut butter, protein powder and honey –  continue to blitz the mixture
  3. Slowly add a small amount of water till the mixture becomes paste like
  4. Roll the mixture into small balls and roll the outer layer in the desiccated coconut
  5. Store in the fridge or freezer

Nutrition Information:

Nutrient Per 100g Per serve 45g (one ball)
Energy – kJ 2220 1002
Energy – calories 530 239
Protein 15.3 7
Fat 35 15.8
Carbohydrate 30.5 5
Sodium 315 14
Potassium 1628 731.4
Fibre  25 11.3

Source:

SDA member Tara Davenport

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Cashew and Oat Bliss Balls

Makes 48

Ingredients

  • 500g raw and unsalted cashews
  • 500g of oats
  • 4 tbsp of tahini
  • 2 tbsp of lemon juice
  • 100g of shredded coconut
  • 200g of desiccated coconut
  • Small amount of water to create a rolling texture

Method:

  1. Blitz the cashews and the oats in a food processor
  2. Add the shredded coconut, tahini and lemon juice and continue to blitz the mixture
  3. Slowly add a small amount of water till the mixture becomes paste like
  4. Roll the mixture into small bowls and roll the outer layer in the desiccated coconut
  5. Store in the fridge or freezer

 Nutrition Information:

Nutrient Per serve
         Energy – kJ 637
Energy – calories 152
Protein (g) 3.6
Fat (g) 11.1
Carbohydrate (g) 8.3
Sugar (g) 1
Fibre (g) 2.8

Source:

SDA Member Joel Feren

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Kale Chips

Serves: 4

Ingredients:

  • 10 kale leaves, roughly chopped
  • 1 tsp salt
  • 1 tbsp rosemary
  • 1 tbsp extra virgin olive oil

 Method:

Rinse kale under water for a couple of minutes and then roughly chop into chip size.

Line a baking tray with baking paper and place the kale chips onto the tray. Season with salt, rosemary and olive oil.

Place tray in the oven and cook for 3-5 minutes.

Serve with a main meal or as a light snack in between meals.

Nutrition Information:

Nutrient Per serve
Energy – kJ 318
Energy – calories 75
Protein (g) 2
Fat (g) 6
Carbohydrate (g) 2
Sodium (mg) 821
Fibre (g) 3

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Berry Smoothie with Hidden Greens

Serves one

Ingredients:

  • 2 large sticks of celery, leaves mostly removed, chopped into 2.5cm pieces
  • 1 cup loosely packed spinach, coarsely chopped
  • 1 cup frozen blueberries
  • 1 punnet strawberries, tops removed
  • 1 cup water
  • Juice of 1 small lemon
  • 2 teaspoons chia seeds
  • ½ large avocado (or 1 small avocado)

Method:

Put all ingredients in a blender and blitz until smooth and creamy.

 

Nutrition Information:

Nutrient Per serve
Energy – kJ 424
Energy – calories 100
Protein (g) 2
Fat (g) 6
Carbohydrate (g) 9
Sodium (mg) 34
Fibre (g) 4.5

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Banana and Oat Crumble Muffins

Serves: 12

Ingredients: 

  • 3 bananas (the riper the better)
  • ½ cup rolled oats
  • 1 tablespoon cinnamon
  • ½ teaspoon nutmeg
  • 2 tablespoons chia seeds
  • 2 cups wholemeal flour, sifted
  • 2 teaspoons baking powder
  • ¼ cup honey (use maple syrup if fructose intolerant)
  • 2 eggs
  • 1 cup Greek yoghurt, low fat

Optional Crunchy Topping:

  • ½ cup walnuts or macadamia nuts
  • 2 tablespoons of olive oil
  • ¼ cup brown or coconut sugar
  • 2 tablespoons pumpkin seeds

Method:

Preheat oven to 180°C

Grease and line a muffin pan with grease proof paper.

In a blender, blend the bananas for 1 minute. You want most of your mixture to be soft but it is good to have a couple of larger bits to increase flavour.

Add the rest of the ingredients to the blender and blend for 1 minute until smooth and then pour batter into pan. Make sure you only blend for a maximum of 1 minute as over blending them can result in a stretchy muffins.

If using the crunchy topping, place the nuts, oil and sugar in the blender and pulse until mixed but still chunky. Using your hands sprinkle along the cake just before going in the oven. Sprinkle with pumpkin seeds to finish.

Place the pan on the middle shelf of the oven and bake for 25 to 30 minutes or until skewer inserted into the centre comes out clean. Stand for 5 minutes before turning onto the wire rack to cool.

Nutrition Information:

Nutrient Per serve (1 muffin with topping)
Energy – kJ 732
Energy – calories 174
Protein (g) 4
Fat (g) 6
Carbohydrate (g) 24
Sodium (mg) 246
Fibre (mg) 4

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