diary free

Sweet Potato Caramel Chocolate Brownies

OH. MY. GOD….. these brownies! WOW!

They are the yummiest, fudgiest, melt-in-your-mouth, rich chocolate brownies I have ever tasted and they are 100% CLEAN and HEALTHY! Oh, and they are also completely vegan, gluten-free, dairy-free, refined-sugar free and incredibly addictive! Perfect for everybody!

Traditional Chocolate Brownies are made with egg, flour, cocoa and butter but NOT these ones! Sweet Potato acts a natural sweetener combined with medjool dates, and is an excellent Low GI substitute for eggs and butter to create a fudge appearance and texture.

By using healthier alternatives like cacao instead of cocoa and almond meal instead of white self-raising flour, you automatically decrease the amount of calories and increase the nutritional values per serve, which allows you to STILL ENJOY the good things in life like chocolate, sweets and ice-cream! HOLLA to that, seriously, Why should you have to miss out when theres a healthier version? 

Chocolate brownies

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Makes 16  (4cmx4cm) | 1 serve = 1 brownie | Total time: 1 hour

 Ingredients 

  • 2 sweet potatoes, cut into 5cm circles, skin on for extra fibre 
  • 1 Cup (20) medjool dates, pitted 
  • 1 Cup almond (or hazelnut) meal
  • ½ cup raw cacao
  • ½ cup arrowroot flour (gluten free)
  • ¼ cup maple syrup
  • ½ cup desiccated coconut
  • Method 
  1. Line a baking 30x20cm baking tray (standard) with baking paper and pre-heat oven to 180 degrees
  2. Cut sweet potato into 5cm circles and place into a steamer until very soft (20 mins). You want the potato to look a dark orange and be soft enough to mash. 
  3. Add sweet potato, medjool dates, cacao into a high-powered food processor and blend until combined enough to resemble a smooth appearance.
  4. Add almond meal, arrowroot flour and coconut and blend until all ingredients are completely mixed through. At this stage the mixture should be smooth and thick. If its a little sticky, add a tablespoon of almond meal until you you’re happy with the consistency. 
  5. Scoop mixture into baking tray and using the back of a spoon or pressing firmly with your palms, smooth and even out . Its important to make sure the brownie mixture is even otherwise you will end up with different thickness.
  6. Place in oven for 15- 20 minutes and when soft and spongy, remove from oven and cool for 10 minutes before slicing into squares.

Enjoy!

* excuse the change in text fonts, for some reason it changed once I begun putting bullets in :/

Make sure to join the BON family on Instagram and Facebook for more recipes like these! 

Kayleigh, x

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Thick Roast Pumpkin Soup

You know when its a cold day and all you want is  a hot cup of soup that warms the inside of your throat as you take each sip?  I experienced that exact feeling last night.

Melbourne’s weather isn’t exactly “solo seasonal”, in fact, we usually get all 4 seasons in one day! (Crazy, I know!) Like yesterday it went from being sunny and humid, to spitting showers, back to sunny, then to rain back to….. okay, kayleigh, I think they get the picture. ANYWAY, as I had a few pumpkins harvested I thought why not make some pumpkin soup? Yum!

Pumpkin soup is one of my favourites and always makes my family happy.. (its food, who wouldn’t be happy about food? Hehe)  Its nourishing, simple and the addition of turmeric, garlic and onion intensifies the delicious flavour, leaving you going back for seconds!

Because I get bored really easy eating the same thing over and over again, I like to vary how I serve this:  poured over poached or grilled chicken with vegetables, as a casserole base, the base of a stock or with whatever I have left in the fridge. I also use pumpkin in desserts tarts, custard, pancakes, stir-frys and salads- grilled with some chicken and a creamy homemade honey mustard sauce for something a little different… and in some cases…. a little wacky and odd!…. I tried making a pumpkin pie once and failed miserably! Haha!

Health Benefits:

  • Pumpkin is a great source of antioxidants which help to strengthen the immune system and eye sight 
  • Rich in folate, iron, zinc, manganese, calcium, potassium 
  • Low in calories, aids in weight reduction 
  • Pumpkin seeds are high in amino acid tryptophan which helps makes “feel good” hormone, serotonin 
  • Lowers blood pressure pumpkin is full of phytoestrogens which research shows helps reduce hypertension 
  • High in fibre keeping you fuller for longer 

You should allow about 2 hours to make this but if you are short on time modify step 1 by boiling on high-heat for 20 minutes. Then follow through with step 2 and 3.

Thick Roast Pumpkin Soup

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Ingredients:

  • ½ whole pumpkin, sliced in medium-sized cubes with skin off
  • 1 sweet potato, diced and skin off
  • 1 onion
  • ½ tsp all spice
  • ½ teaspoon thyme, turmeric, ginger powder
  • 1 can coconut cream
  • ½ teaspoon coconut oil for cooking onions
  • Parsley, for decoration

How to:

  1. In a large saucepan, add onion, pumpkin and potato and cover completely with water. Boil on high-heat for 10 minutes and then simmer on low-medium heat for one hour, stirring consistently. All ingredients should be soft.
  2. In the same saucepan, add all spice, turmeric, ginger powder, thyme and coconut cream. Using a hand blender or food processor, blend all ingredients into a nice thick consistency. Feel free to add salt and pepper to taste.
  3. Top with parsley and serve with a slice of rye / sprouted Ezekiel bread, or nut crackers.

There you have it- a thick, creamy and flavour-packed lunch or dinner for under 105 calories per cup! 

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Kayleigh, x

RECIPE: Blueberry + Strawberry Pancakes- gluten free, diary free, high protein

Yep- I did it! I ate pancakes TWICE in one day! First, as a post workout then as a dessert. How do I feel? so sickkkkkkkk

This is how it went down (in disjointed short sequence): I went out for dinner to Lazy Moes with family and friends and was asked if I wanted to try some banana pancakes with walnuts and maple syrup. “Uhhhhhh, I’m not sure. I just ate like 200g of grilled fish and salad…” “C’mon at least try it..” “Okay. Fine. But tomorrow I know I’m going to feel it..” so I dug in and ended up eating ¼ of the EXTREMELY LARGE pancake (+ icecream 🙈)… So to say, I felt it this morning.

Check it out:

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Yo, imagine eating that whole thing!.. Yikes!

Did I enjoy it? Hell yeah!.. Do I feel guilty? Hell no!.. Am I going to run it off? No… because I can’t run… But will I squat it off? Probably..

All in all it was a pretty good pancake and I enjoyed it, even though it’s not something I would usually eat… Well from a restaurant anyway. But here IS something I would eat:

Blueberry + Strawberry Pancakes

GLUTEN, DIARY FREE | HIGH PROTEIN | CLEAN.

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Ingredients:

  • 2 eggs, whole
  • 1 banana
  • ¼ cup steel cut Gluten Free oats
  • 1 teaspoon arrowroot flour
  • 1 teaspoon baking powder
  • 1 teaspoon coconut oil
  • 4 strawberries, cut in half
  • 1 tablespoon smooth peanut butter (i used organic)
  • handful of blueberries

Method: 

  1. In a blender, blend oats, arrowroot flour and baking powder (dry ingredients)
  2. In a separate bowl whisk eggs and bananas (wet ingredients)
  3. Add dry ingredients and blueberries into the wet ingredients and stir until smooth consistency
  4. Let mixture sit for 2-3 minutes to thicken. While waiting, melt coconut oil in small frypan on LOW heat.
  5. Using a large spoon, scoop pancake mixture into pan and cook for 2 minutes each side.
  6. Serve on plate and enjoy with peanut butter and strawberries on top.

Note: If pancake mixture begins to bubble, flip over | For extra flavour add coconut or peanut butter into wet ingredients

Re-creating these? Make sure to tag @bodyofnature  and hashtag #bodyofnature on instagram; and/or tag Body of Nature Nutrition on Facebook so I can see your creations! 

K x