Category: Snack Recipes

Chia Seed Breaky Pot

Chia Seed Breaky Pot

Posted on by Nice Asana Wellbeing

Don’t be fooled by their size, chia seeds are mini nutrient powerhouses! Not only will eating them provide a high dose of nutrients such as protein, fibre, calcium, omega-3’s, phosphorus and manganese but adding them to your daily diet will increase absorption of other essential nutrients so you get more bang for your buck! Their high protein content makes them particularly helpful in growth and repair of cells and tissues, improving appearance of hair, skin and nails.

Individual serve: This is best prepared the night before to allow sufficient soaking of the chia seeds but don’t worry if you forget, 20 minutes will do the trick.

  • 2 Tbls chia seeds
  • 3/4 cup milk of choice (try coconut for added skin health!)
  • a few drops vanilla extract
  • 1 Tbls nut butter (eg.tahini, peanut butter, almond butter)
  • 1 drizzle maple syrup or organic honey
  • Top with your fave fresh fruit, crunchy granola and/or nuts and seeds
  • NOTE: If you feel like something chocolaty it’s as simple as adding a few teaspoons of cacao or coco powder to the mix before soaking. Noms!!!

 

Preparation:

  1. Combine chia seeds, coconut milk and vanilla into a jar, stir and leave to soak in the refrigerator overnight. Top with the nut butter, maple syrup, fruit and crunchy bits!

Chia Seed Breaky Pot

Chocolate Truffle Bliss Balls

Chocolate Truffle Bliss Balls

Posted on by Nice Asana Wellbeing

Chocolate Truffle Bliss Balls

When it comes to truffles or ‘bliss balls’ the method is pretty simple. All you need is a wet ingredient and a dry ingredient and away you go! From here you have the freedom to add anything you like to create your favourite flavour combinations or boost these little power balls nutritionally!

Examples:

Wet: These are the binders holding the balls together. You may choose to use just one of these or any combination you like. Examples include; nut butters (almond, peanut, tahini, mixes), coconut oil, natural sweeteners (eg. honey, agave, rice malt, maple syrup), fruit purees (eg. apple or pear) or juicy dried fruits (eg. majool dates or raisins).

Dry: This acts as the bulk of the balls and again you may use one or any combination. Examples include; nuts (eg. macadamias, cashews, almonds, brazil nuts, walnuts, hazelnuts), seeds (eg. pepitas, sunflowers, sesame seeds), dessicated coconut or rolled oats.

Spice it up: This is where you can go wild adding any flavour combinations your heart desires. Examples include; cacao or coco powder, vanilla extract, cinnamon, ginger (fresh or ground), allspice, nutmeg, cayenne pepper or chilli, fruit peel/zest, sea salt or anything else you can think of!

Boost it: Add a nutritional punch! Examples include; Chia seeds, LSA, flax seed meal, macha powder, protein powder, spirulina and barley grass.

My fave combo!

* See below for additional nutritional information.

Makes ~15 medium balls

  • ½ cup rolled oats
  • 1/2 cup mixed nuts or seeds (I love cashews and macadamias as they are creamy and rich)
  • 1/2 cup cacao powder
  • 1 orange, zest only
  • 1 Tbls chia seeds
  • 1 Tbls flaxseed meal
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp cayenne pepper (or to taste)
  • A pinch of sea sat
  • 1 cup majool dates – pitted and roughly chopped
  • 1 Tbls coconut oil
  • 15 whole almonds – this is used as a treat in the centre of the balls. If you prefer you can use any other nut or dried fruit you like. Another favourite is crystallized ginger!
  • Optional for dusting: dessicated coconut, almond meal, chia seeds, LSA or cacao (can be bitter).

 

Preparation

  1. Place all the ingredients (expect the dates, coconut oil and whole almonds) into a food processor and process until the mixture is finely chopped.
  2. Add the dates and coconut oil and blitz to combine. The mixture should come together in a large clump, this can take 30 seconds to a minute. If it doesn’t pinch together in your fingers or it seems to dry, simply add a little more coconut oil, water or chopped dates until it comes together.
  3. Roll the mixture into 20cm size balls (or there abouts). Push the almond into the centre and reform the ball.
  4. If you want to go the whole hog – roll your bliss ball in dessicated coconut, almond meal, chia seeds, LSA or cacao powder (can be a little bitter).

 

Nutritional info:

  • Oats have an anxiolytic action, meaning they reduce stress and anxiety.
  • Nuts have been proven to lower cholesterol and reduce risk factors for heart disease.
  • The high antioxidant activity in cacao helps prevent chronic disease (cancer / heart disease) and keeps us looking and feeling young.
  • Chia seeds are full of omega 3’s for brain health as well as healthy hair, skin and nails.
  • Flaxseed meal is also rich in omega 3’s and the high fibre content lowers cholesterol and blood pressure.
  • Cinnamon may seem like a humble spice but it has a health benefit to suit almost everyone! In particular it may be helpful for those with diabetes type 2 as it helps to lower blood glucose.
  • The capsaicin content in chilli adds a boost to your metabolism and improves circulatory problems.
  • Coconut oil may reduce sugar cravings and boost metabolism.Chocolate Truffle Bliss Balls
Goji Hot Cross Buns

Goji Hot Cross Buns

Posted on by Nice Asana Wellbeing

Goji Hot Cross Buns

Easter in my house is pretty much like any other day… A whirl-wind in the kitchen, swarms of people coming and going and, of course, a little overindulgence.

In the words of the amazing Julia Child, “Everything in moderation, including moderation.”

Treat yourself guilt free this Easter with these gorgeous hot cross buns that are made with gluten free spelt flour, butter for hormone production*, naturally sweetened and include a range of warming spices to ease you into winter and keep your immune system firing!

hot-cross-buns-web-edit

Makes: 12 buns

  • A little melted butter or ghee to grease
  • 1 x 7g sachet dry yeast
  • 1 cup luke warm milk of choice
  • 3 ¼ cups spelt flour (If you can tolerate gluten you can replace with whole-meal plain flour).
  • 1 cup dried fruit (sultanas, dates, raisins, craizens, peel, whatever tickles your fancy).
  • 2 Tbls goji berries to pack a antioxidant punch!
  • 1/4 tsp allspice
  • 1/4 tsp ground nutmeg
  • 1/2 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1 generous pinch of salt
  • 50g melted butter* or ghee (See below for why to embrace butter)!
  • 1 egg lightly whisked
  • 2 Tbls honey
  • Extra flour for kneading
  • Butter and honey to serve

Cross paste

  • ¼ cup plain flour (plain works best for colour here but spelt works too for GF).
  • 2-3 Tbls cold water

Glaze

  • 1/3 cup honey
  • 1/3 cup cold water

Preparation

1. Brush a baking tray with melted butter. Combine the milk and yeast in a small bowl and set aside for 5-10 minutes or until frothy on top.

2. Combine the flour, sultanas, dates, salt and spices in a large bowl. Make a well in the centre. In a medium bowl combine the milk mixture, butter, maple syrup and egg and pour into the flour well. Use a wooden spoon to stir until just combined. Use your hands to bring the dough together in the bowl.

3. Turn onto a well floured surface. It is quite a wet dough so don’t be afraid of using quite a bit of extra flour here if it keeps sticking. Kneed for  5-10 minutes or until smooth and elastic. Brush a large bowl with melted butter. Place dough in the bowl. Turn to coat. Cover with a damp tea towel. Place in a warm place to prove for 1 ½ hours or until dough doubles in size.

4. Preheat oven to 200C. Punch down the centre of dough with your fist! (Get some of that rage out). Turn onto a lightly floured surface. Kneed for 2-3 minuets or until dough is smooth and elastic and has returned to original size. Divide into 12 equal portions. Shape into balls. Place, side by side, on the prepared tray, (Nice and close, just hugging gently, is good because when they cook they will rise and stick together. That way you get that luscious soft side when you peel them apart. Mmm).
Place in a warm place for 30 minuets or until they have risen 1-2 cm.

5. To make the cross paste, combine the flour and 2 Tbls water in a bowl until a smooth paste forms (add more water if too dry). Transfer to a piping bag and pipe in a continuous line along the centre of each row of buns. Repeat in the opposite direction to make crosses. Bake for 20minuets or until gorgeously golden. Remove from over and place on wire rack to cool slightly.

6. While the buns are cooking get onto the glaze by placing the maple syrup and water in a saucepan over medium heat and stir for 2 minute or until combined and thickened slightly.

7. Brush the tops of the buns with glaze. Serve hot and sticky with butter and honey or jam.

 

*Don’t be afraid of butter! Be afraid of margarine and fake ‘butters’ yes. But real butter straight from the cow is full of saturated fats that, unlike popular beliefs, are actually necessary for our bodies. Saturated fats are required for the productions of almost every hormone in our bodies and are required for efficient functioning of all our body systems. It’s a good news day! 😉

Chocolate Avo Mousse

Chocolate Avo Mousse

Posted on by Nice Asana Wellbeing

Chocolate Avo Mousse

This decadent treat is full of good fats to improve blood cholesterol and heart heath, enhance nutrient absorption and make your skin glow.

Serves 4

  • 1 avocado
  • 1/2 banana
  • 1 tsp vanilla extract
  • 2 tsp coconut oil
  • 70g cacao or carob powder (adjust as necessary for your taste).
  • 60ml maple syrup

Place all ingredients into a food processor and blend until smooth. Spoon into glasses.
Eat and dissolve into a chocolate covered bliss!

Chocolate Avo Mousse

Photography by Yasemin Erdodu

Gluten Free Anzac Biscuits

Gluten Free Anzac Biscuits

Posted on by Nice Asana Wellbeing

Gluten Free Anzac Biscuits

With it being Anzac day it seemed only fitting to serve up this traditional treat and family favourite. I’ve combined both rolled oats and quinoa flakes for a super low GI snack to keep you fuller for longer. Quinoa is a complete protein source, containing all the essential amino acids (or building blocks) the body requires for healing. The oats are great for digestive health as they act like little brushes, scrubbing the lining of the digestive tract, as well as help to lower blood cholesterol.

Makes 15-20 bickies (depending on generosity of baker) 😉

  • ¾ cup quinoa flakes (this is a seed not a grain and therefore appropriate for a paleo lifestyle)
  • ¾ cup rolled oats (if preferred you can omit oats and use 1 ½ cups quinoa flakes for a paleo alternative)
  • 1/2 cup desiccated coconut
  • 1/2 cup whole almonds, medium ground in food processor
  • 2  1/2 Tbls ghee (or coconut oil for non-dairy folks)
  • 2-3 Tbls maple syrup or natural sweetener of choice
  • 1 tsp vanilla extract
  • 1 Tbls water

 

Preparation

  1. Preheat the oven to 150 C and line a baking tray with baking paper.
  2. In a medium bowl combine quinoa, oats, coconut and almonds and stir to combine.
  3. Melt together the ghee, maple syrup, vanilla and water in a small jug and poor into the dry mixture. Stir to combine. This is quite a dry mixture so don’t be alarmed. It will come together when rolling into balls in your hands.
  4. Roll the mixture into ~20 small balls and place on prepared tray. Flatten each ball, leaving room between the biscuits.
  5. Bake for 20 minutes or until golden brown. Cool on a wire rack.
  6. Best served with a calming cup of milky tea and a good book.

Storage: if you have more self-control than I these bickies will keep fresh for 5 days in a sealed container.