Dairy Free | df

Sunday Lunch’ – Crispy Sweet Potato Fries

I want to eat nothing but sweet potato chips for the rest of my life.

Seriously, these are so. addictive.  Sweet and full of flavour, all in the one bite. Very irresistible.

They are pretty hot in the nutritional value department too. One small sweet potato (100g) provides an excellent amount of:

  • iron – red blood cell production and strengthens immunity
  • magnesium – relaxation and anti-stress
  • calcium – all body functions
  • vitamin C – immune health and healthy skin (supports collagen growth)
  • potassium – regulate heart beat and muscle contraction
  • fibre – 2x more than oats
  • vitamin A – health eye sight, skin, strong joints, immune function, egg reproduction

AND their  natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue, weight gain and diabetes…. I knew they were ranked the #1 vegetable for a reason!

Sweet Potato Fries

Prep time: 10 minutes | Cook time: 20 minutes | Eat time: 10 seconds

Prep time: 10 minutes | Cook time: 20 minutes | Eat time: 10 seconds | Serves: 1-2 depending

Ingredients:

  • 1 small sweet potato
  • 1 tablespoon olive oil
  • 1 teaspoon pink himalayan salt
  • herbs and spices – I used all spice, turmeric,

How to:

  1. Preheat the oven to 180 oC. Peel the sweet potatoes and cut them into sticks . Try and make sure they are cut similar so they can cook evenly.
  2. Toss the uncooked fries in a mixing bowl or bag with herbs and spices, salt and olive oil until evenly coated.
  3. Prepare a dark baking tray with non-stick baking paper and foil and arrange fries so they aren’t over crowded or bundled so they can crisp up.
  4. Bake for 15 minutes on one side then flip them (i found a spatula works best) and bake for a further 10 minutes until they are slightly brown and puffed.
  5. Remove from the oven and enjoy hot on their own, as a side with protein or dipped into homemade guacamole.

Volia! Sweet potato fries are now ready! Enjoy, and remember.. I did warn you they’re addictive…… 

Please let me know how you go if you are making them. I’d love to hear if you did anything different (i.e.: add different herbs) and  if YOU got addicted! 🙂 Leave a comment below, tag #bodyofnature on Instagram or post on BON Facebook wall.

Yours eating sweet potato chips right now,

Kaelli X

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CARROT AND WALNUT CAKE – gf, df, v

I love baking on weekends when I have finished study, or on the rare occasion, sitting around twiddling my thumbs. And today is no different, except that I’m cooking out of procrastination rather than studying…. with no guilt at all!….. Okay, maybe I do feel a little guilty but its like this…. Would you rather write eight  + four case studies on diseases and conditions found in the body OR cook sweets? Id go sweets anyday baby.

Mine looked like slop so heres an attractive shot, courtesy of my pal Google.

My family was too hungry and ate half the cake (pigs) before I could take a picture, so heres an attractive and uneaten shot, courtesy of my gal pal Google.

Carrots are tasty things. But what do you do when you have way too many? Bake a  CARROT AND WALNUT CAKE.  I was going to make two versions:  a loaf and muffins but then I thought about the amount of dishes and appliances I’d have to wash and just stuck with the loaf! Haha

Health Benefits of Carrots 

Carrots are a great ingredient to add to your cakes, desserts, breakfast, dinner because they are one of the richest sources of Vitamin A, a fat-soluble vitamin that is great for your vision and helping to boost your immune system. It is also an antioxidant which can help protect against inflammation and oxidative stress caused by free radicals. Carrots are rich in fibre, low in calories and available all year round. 

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Icing- I personally don’t think icing is needed because it is already sweet enough with the medjool dates, but incase you like it the traditional way:

  • Dairy Free Icing: whip 1 cup of coconut cream until thick, add 1 teaspoon of carrot gratings and cinnamon
  • HIGH protein (and dairy) icing:  mix 1 scoop vanilla protein powder, 1 tablespoon almond milk, ½ cup greek yoghurt, 1 tsp vanilla extract. 

Of course, with allergies and intolerance’s myself,  this recipe  is Gluten Free, Dairy Free, Refined Sugar Free and Vegan friendly, so its perfect for everybody and makes a delicious treat for breakfast or a sunday afternoon tea snack with a cup of herbal tea.

Carrot and Walnut Cake 

Quick Note: Leftovers can be frozen up to 4 months.

Mine looked like slop so heres an attractive shot, courtesy of my pal Google.

Cooking Time: 40 minutes | Prep Time: 10 minutes | Serves: 6

Ingredients:

  • 2 bananas, fresh or frozen
  • 8 medjool dates
  • 1.5 Cup buckwheat flour (or any other gluten-free flour)
  • ¼ cup coconut oil
  • 1 ½ tsp baking powder
  • ½ tsp baking soda
  • 2 tsp cinnamon
  • 1 tsp ginger
  • 3 carrots, grated with skin on for fibre
  • 3 flax or chia eggs (3 tbsp seed mixed with 8 tbls water- it replaces eggs)
  • ½ cup chopped walnuts

Method:

  1. Preheat the oven to 180 °C
  2. In a food processor, mix the wet ingredients: bananas, coconut oil and medjool dates until smooth and combined.
  3. In a separate bowl mix dry ingredients: buckwheat flour, baking powder, baking soda, cinnamon and ginger.  Add and mix in wet ingredients with flax egg, then carrots and ½ of chopped walnuts.
  4. Pour mixture into a load pan (or cupcake moulds until half full) and top with remaining walnuts.
  5. Bake loaf for 40-50 minutes (checking every five minutes after 40 minutes with skewer- if wet leave in longer, if dry, cooked) or muffins for 20-30 and let cool for 10 minutes on a cooling rack. NOTE: Make sure the loaf is completely cold if you’re icing!
  6. Serve warm or cold (warm is best) and ENJOY!

Yours in health,

Kaelli, x

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Overnight Vanilla Chia Seed Pudding

Healthy eating doesn’t  have to be boring!

Most times I like to plan my breakfast ahead. but sometimes its the last thing on my mind so I just opt to go with the flow once I wake up. Usually I hate having the same thing for breakfast every morning because I get really bored.

But when it comes to Chia pudding, it’s a different story.  I could eat it for days and days and not get bored. I love making and creating  different combinations and I love the gel-like texture. It’s definitely one of my favourites!

Per 2 tablespoons, Chia seeds contain:

  • 4g protein (all essential amino acids)
  • 5 g of Omega-3 fatty acids (brain food)
  • 250mg of calcium (hello strong nails and silky hair)
  • 10g fibre (keeps the.. um.. brown stuff flowing).
  • 2x more potassium than bananas
  • 3x antioxidant than blueberries
  • 3x more iron than spinach

Chia seeds obtain 9-12 times their weight in water and do the same in the stomach, so if you’re not making them overnight, ensure you soak them for at least 20 minutes to avoid bloating and keep you fuller for longer.

If there’s one question I get asked a lot its “How do you make chia pudding?” So, here are my secrets! 

I stick with the traditional non-diary  almond milk + chia seeds base combo because its easy, tasty and requires less energy to digest, however you can replace the almond milk with coconut cream if you want a thick rice pudding.

It is important you do get the ratio of chia seeds and liquid right otherwise you will end up with either a runny watery texture or a crunchy grind-your-teeth texture. I aim for a 2:1 ratio : 2 tablespoons chia seeds per 1 cup of liquid and it turns out perfect every time!

Tip: The longer you leave the chia to soak, the thicker the chia pudding. It will rise about 1 cm.

Overnight Vanilla Chia Pudding 

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Ingredients:

  • 2 tablespoon chia seeds
  • 1 Cup  unsweetened almond milk, I used almond breeze 
  • 1 scoop vanilla instant protein, optional 
  • handful of cacao nibs, to present  
  • 1 pear   
  • ½ cup blueberries

What to do:

  1. Combine chia seeds, almond milk and protein and stir.
  2. Pour into glass and leave in fridge over night to set.
  3. Top with blueberries, pear (or selected fruit) and cacao nibs

E N J O Y 

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Acai Berry Icecream | Recipe

It’s time for Superfood Feature: ACAI BERRY: Part 2
 
I know I’ve already featured ACAI in the superfood feature series (I think.. UPDATE: I totally haven’t, I published it as a draft- ops!) but I thought I would do a part 2 because I am OBSESSED!
 
So….. 
 
What makes acai berries superfoods?

Acai berries are antioxidant powerhouses which grow in Central and South America. They have 10x the antioxidants of purple grapes and 2x the antioxidants of blueberries.
 
Acai berries contain 10x to 30x more antioxidants than red wine (that’s for you mum); 19 amino acids including a combination of essential amino acids; omega 3s; magnesium and potassium, to name a few. 
 
What’s so good about these nutrients? 
 
Antioxidants: prevent oxidative stress and cellular damage such as aging and cancer. 
 
Amino acids: are the building blocks of protein. Their primary role is to build and maintain muscle, help fight infection (antibodies), assist with muscle contraction, energy and regulate body temperature and metabolism. 
 
Omega 3 fatty acids: Are poly-unsaturated fats which fight against inflammation, are essential for brain health, lower blood triglyceride levels and blood pressure, hormone production and may prevent the risk of Cardiovascular related issues such as diabetes. 
 
Magnesium: promotes restful sleeping and muscle relaxation, thus providing relief for cramps, muscle soreness and menstrual cycle pain, supports bone health and immune function, and maintains blood sugar levels and blood pressure. 
 
Potassium: is an electrolyte and required in hydration after exercise, Found in bananas and coconut oil, works with magnesium in muscle contraction, maintains eye health and vision, essential for heart health and helps to balance acidity and alkalinity within the body. 
 
You can buy  ACAI in the powder form or frozen. I personally use the powder and like to include a tablespoon in smoothies, bliss balls, combine with coconut milk to make dairy free yoghurt, and, of course, create some summer loving ice cream! 

ACAI BERRY ICE-CREAM 

Dairy Free | Vegan | Gluten Free | Refined Sugar Free
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Ingredients:
2 tbs acai berry powder
1.5 cups coconut cream, whipped (I used a whisk)
2 frozen bananas
½ cup blueberries
How to:
> Blend acai powder + coconut cream until smooth.
> Add bananas and blend until mixture is looking creamy and thick.
> Add in blueberries and blend till smooth (if the ice-cream is too soft, freeze for 8-10 > minutes until firm)
> Serve with a garnish of mint + fresh berries.
Leftover? Pour into ice cubs, moulds or freeze proof container for easy access when you have those sugar fixes!
* stores in freezer for up to 4 months
K x

Recipe Feature: Paleo Zucchini Fries

One thing I LOVE to do is support local and international foodies! And the best way to do that? a RECIPE FEATURE!

I think its a great way to get an insight into a variety of lifestyles of how they cook and create their food, but also getting the opportunity to see how one ingredient or staple item can be used in so many ways!

Every recipe I feature I would eat and create myself, and believe in 100%. Ill try my best to feature recipes throughout all lifestyles so everybody can enjoy them.

By all means, if you have a recipe or know somebody with a to-die-for recipe that you think fits my blogs criteria, please send me your recipe here (include “Recipe Submission” in the subject field) with the following details:

  • Ingredients
  • Method
  • Picture (with no writing)
  • Bio – about yourself and/or blog
  • Any tips or tricks you may have used

Todays RECIPE FEATURE is a paleo favourite from one of my inspirations, Luke Hines.

Enjoy Kaelli, x

____

PALEO ZUCCHINI FRIES

These are absolutely awesome! I love combing them with a rare juicy piece of steak or a paleo friendly chicken schnitzel! Whip up a batch today and see how delicious they are for your self.

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INGREDIENTS

  • 2  medium zucchinis
  • 1 egg white (reserve the yolk and try sue elsewhere to avoid wastage)
  • ¼ cup almond milk
  • ½ cup almond meal
  • 1 tablespoon mixed seasoning, whatever you like, I like mixed herbs
  • Avocado Oil

METHOD

1. Start by preheating the oven to 220°. 2. Cut the zucchini into 3-inch sticks.

3. Whisk the egg white in a small bowl, and add the almond milk.

4. Combine the almond meal and seasoning in a separate bowl.

5. Dip zucchini sticks into egg mixture, and then roll in almond meal mixture.

6. Lightly coat a baking sheet with avocado or coconut oil, and place zucchini fries on sheet.

Bake for 25€-30 minutes or until golden brown