healthy

Skinny Chickpea Salad

I have a love affair with all things chickpea.

Hummus, in curry, in salad, in soup, in everything.

What they lack in visual flair, they make up in taste!

This salad is great when eating clean and working on a healthier lifestyle, and the ingredients are not hard to come by.

I didn’t include a dressing with this recipe, however I love using a dash of apple cider vinegar with a pinch of salt and cracked pepper (simple is sometimes best – but if you like creamy dressings, try a combination of a healthy yogurt with mint or basil and garlic.

The nutritional benefits on this recipe are too many to list myself, so check out the stats below 🙂

Serves: 3

Time: 10 minutes

Skinny Chickpea Salad

Equipment:

  • Chopping board
  • Knife
  • Peeler (if required)
  • Large salad bowl
  • Salad servers

Ingredients

  • 2 large carrots (purple or orange)
  • 2 large cucumbers
  • 2 red bell peppers (capsicum)
  • 1 tomato
  • 150g chickpeas
  • 1 head ice-burg lettuce

Method:

  1. Wash and prepare the vegetables according to preference, I prefer to leave the skin on as it has valuable nutrients, but that is personal taste.
  2. Chop the carrot, capsicum, and cucumber into roughly equal sized cubes, throw into the salad bowl.
  3. Carefully dice one tomato and likewise with the ice-burg lettuce, and add to the bowl.
  4. Throw in cooked chickpeas and mix using salad servers.
  5. Serve with your desired dressing and enjoy!

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Healthy Lemon Meringue Pie

We have this lemon tree in the back yard.

And I swear every time I turn around, it’s grown even bigger.

The plus side is that we have a lot of lemons to use up all year round,  but unfortunately lemon is something you can get bored of sometimes.

Luckily, this pie comes in handy for those juicy lemons!
This pie contains a vegan crust and curd, so emit the meringue or replace with a vegan alternative and voila! Vegan lemon meringue pie.

Now for the healthy part:

I modified the crust to emit the egg yolk and butter, as well as the refined sugar and flour, replacing with nutritious ingredients.
Don’t panic about the coconut oil, I have done a fair few hours of research and the fats within the oil are beneficial to the body – so don’t fear the coconut!

The great part is that coconut oil can replace butter, making it a great and healthy alternative! Do not get processed coconut oil however, this stuff is just horrible for you and pretty much has no nutrients.

The lemon curd is adapted from a dessert blogger named: http://dessertswithbenefits.com/, who is an idol of mine and please check out her blog, she posts healthy versions of classic desserts :3

Now for the pie!

Serves: 12 (15cm pie tin)

Healthy Lemon Meringue Pie

Crust:

  • 6.5 tbsp. ice-water
  • 1 tsp. lemon zest
  • Pinch salt
  • Pinch cinnamon
  • ¼ cup oil of choice
  • ½ cup organic coconut oil
  • ½ tsp. vanilla extract
  • 2 cups whole-meal flour (spelt/coconut/etc.)

Method:

  1. Preheat oven to 200C. Grease pie/tart mold if non-stick with oil of choice.
  2. In a mixing bowl, sift dry ingredients together.
  3. Using a wooden spoon, mix in ¼ cup of oil (not coconut yet), as well as the lemon and vanilla.
  4. Using a crumbling technique, add in solid coconut oil and using your hands, rub together with the flour to create a crumb like texture. This process is exactly the same as butter pastry dough.
  5. Gently pour in ice-water, stirring well, till the dough just comes together, but is not saturated. You may require more or less of the ice-water, depending on circumstance.
  6. Press the dough into the pie mold (due to the nature of the dough, this technique will work better than rolling it out), till the mold is completely covered.
  7. Place a sheet of baking paper over the pie crust, then weigh down with pie weights of choice, such as rice, popcorn kernels, etc. Place into the oven and bake for 15-17 minutes.
  8. Remove the baking paper and weights, place back into the oven and bake for a further 10 minutes or until golden.
  9. Place onto a cooling rack, set aside.

Lemon Curd Filling:

  • 1 tbsp. cornstarch
  • ¾ unsweetened almond milk (soy milk/rice milk/oat milk/milk)
  • 6 tbsp. fresh lemon juice
  • 2 drops yellow food colouring (optional)
  • Pinch salt
  • 6 tbsp. unrefined sugar (caster/brown/organic/stevia)
  • ¼ cup organic coconut oil

Method:

  1. Heat milk and cornstarch in a small pot on medium heat, stirring constantly till uniform.
  2. Using a whisk, blend in all other ingredients aside from the coconut oil and turn the heat up to high.
  3. Whisking constantly, stir until thick in consistency.
  4. Turn off the heat, take the pot off and stir in the coconut oil efficiently.
  5. Pour the curd into a bowl and leave to cool at room temperature, stirring occasionally to prevent lumps from forming.

Meringue:

  • 4 organic, free range egg whites
  • ¾ fine sugar (of choice)
  • Pinch cream of tartar (optional – adds stability to meringue)

Method:

  1. Whip egg whites in a clean bowl with an electric beater or by whisk until soft peaks form.
  2. Whisk in cream of tartar, then gradually whisk in grains of sugar until completely dissolved.
  3. The test: To truly know if your meringue is ready, tip the bowl over your head, or somebody else’s 😉 Now if there is no egg in your hair, it’s ready to go!

Creation:

  1. Take the baked pie base, and spread the lemon curd in an even layer.
  2. Pre-heat the oven to 180C.
  3. Gently transfer the meringue onto the top of the pie.
  4. Place the pie into the oven and bake until the meringue is golden and crisp at the peaks.
  5. Take the pie out, and leave to cool on a drying rack for at least an hour, or until the curd has re-solidified.
  6. Devour!

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Skinny Hazelnut Cookies

I needed a cookie fix. Quick.

But I didn’t want to kill my hard work, so I decided to adapt my favorite 2 ingredient cookie recipe.

These cookies are filling, delicious and chewy (just the way I like them) without the butter, sugar and other nasties.
All natural, vegan friendly, get baking!

Serves: 4

Skinny Hazelnut Banana Oat Cookies

Ingredients:

©       1 banana

©       30g hazelnut meal

©       1 cup rolled oats

Method:

  1. Preheat oven to 180C. Line a baking sheet with paper.
  2. Mash the banana. Mix in the hazelnut meal and oats.
  3. Split the dough into 4 cookies, arrange on the tray.
  4. Bake for 8 minutes, then leave to harden until cool.
  5. Indulge in healthy goodness!

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Lean Green Cleansing Juice

This is the kind of juice that gives the perfect kick to your system.

I try to lead a fairly clean diet, but sometimes we slip up and that’s where we need to get back on track.

This juice is easy, fast, clean and so good for you!

Now stick in some ice, a straw, and find a patch of sun somewhere 🙂
I used a blender for this recipe, but feel free to use a juicer – its probably easier!

I also recommend buying organic whenever possible, however if this isn’t an available option, using raw ingredients still provides nutritional benefits 🙂

Serves: 1
Ingredients:

  • 3 baby carrots (or 1 large carrot) (washed, unpeeled)
  • 1/2 knob ginger, grated
  • 1 juiced lemon
  • 3 sticks celery
  • 1/2 cup water

Method:

1. Plug in blender or juicer of choice.

2. Pour in the juice of 1 lemon and water.

3. Grate the ginger, place into the blender.

4. Wash and cut celery. Wash carrots thoroughly to remove any unwanted nasties. Add these ingredients to the blender.

5. Blend/Juice!
6. Once combined, if using a blender, strain the juice into a glass of choice. If using a juicer, catch the juice in a glass.

7. Serve with a straw, ice-cubes and find a warm spot and enjoy!

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Skinny Strawberry Banana Muffins

Right now our family is going through bananas like they are never ending… Seriously!
i managed to use 3 in my baking, Dad took 2 with him to work and my little brother had one for breakfast….

So much for rationing 😛
These muffins conjure up memories of summer, and strawberry banana smoothies…

yum.

I miss summer so much! Winter just seems to lack any real appeal factor – other than hot chocolate or chai tea 😉
So if you are in the mood for some skinny summer muffins, or just love strawberries and banana in a muffin shaped serving, you will love this completely healthy recipe!

Serves: 12

Skinny Strawberry Banana Muffins

Ingredients

©       100g rolled oats

©       ¾ cup whole meal flour

©       1 tbsp. baking powder

©       Pinch salt

©       1 tsp. cinnamon

©       1 tsp. nutmeg

©       2 mashed bananas

©       ½ cup fat free unsweetened yogurt (I recommend Jalna)

©       1 egg white

©       1 tsp. vanilla paste

©       2 tbsp. xylitol (or sugar of choice)

©       1 tbsp. shredded coconut

©       ¼ cup diced strawberries

Method

  1. Preheat an oven to 180C.
  2. Line a 12 muffin tray with liners of choice.
  3. Combine mashed bananas, coconut, diced strawberries, vanilla, cinnamon, nutmeg and salt with a wooden spoon.
  4. Mix in xylitol (sweetener of choice), egg, and all other ingredients.
  5. Combine well, then fill each muffin liner till ¾ full or the batter is evenly distributed.
  6. Bake for 15 minutes.
  7. Leave to cool on a drying rack.
  8. Store in the fridge, due to the moist nature of these muffins.

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