Peanut butter and Popcorn Chocolate Bites

Cooking, Food, Health, Nutrition, YUM

Peanut butter and Popcorn Chocolate Bites
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1 cup of cocoa butter
3 tbsp of cacao powder
1/4  cup of sweetener of your choice (I used coconut nectar but maple syrup, raw honey or coconut sugar will do)
½ a cup of peanut butter
1 cup of cooked popcorn

Melt on a low heat the cocoa butter… adding in the cacao powder and sweetener as the butter melts. Continuously stirring, ensure it doesn’t start boiling. Place peanut butter and cooked popcorn into muffin tins lined with baking paper, greased with coconut oil or cupcake patty pans. Then once the chocolate is fully melted and evenly stirred, pour chocolate over each cupcake holder (over the peanut butter and popcorn) until at desired size. Place in freezer for 1-2 hours. Remove from freezer and store in fridge once set. SO YUMMY!

Coconut + banana clean sago pudding: Recipe

A bit of fun!, Clean Creations, Cooking, Fish out of the water, Food, Health, Inspiration, Nutrition, Surfing, Training, YUM

I have intense cravings for sweets after dinner, particularly of the chocolate variety. Some nights I can push through it with a glass of water and a distraction but other nights, I just want to eat a whole block of Cadbury coconut chocolate. Considering my aspirations for my health and training and my allergies to dairy… it’s best on these nights for me to find an alternative to satisfy those cravings. So here was tonights sweet satisfier. Completely clean and 100% my favourite dessert.

Clean coconut + banana sago pudding: Recipe
Ingredients~
Sago:
3/4 cup of uncooked sago
2 cups of coconut milk
1 cup of cold water
2 tsp of cinnamon
2 tsp of vanilla essence
1 sliced banana
Topping:
1 cup of mixed berries (fresh or frozen)
Pulp of 6 passion fruits
1/4 cup of water
2 tsp of honey

Method~
– Combine sago, coconut milk, water and cinnamon in a saucepan and stand for 30 minutes to soak.
 Meanwhile, put passionfruit, berries, honey and water on a low heat on the saucepan and simmer for around 10-15 minutes, stirring occasionally. Remove from heat when smooth and cooked through, cool completely.
– 
Put sago mix onto stove on a medium heat until boiling, stirring occasionally. Then turn heat down to low and add in banana and vanilla essence.
– Stir through banana and vanilla essence and then allow to cook on low heat until the sago balls turn clear, stirring every 5-8 minutes (should take up to 30 minutes). Add in some extra cool water if the sago seems like it’s lacking moisture.
– Remove from heat and serve with passionfruit and berry sauce and any type of fruit. Desiccated coconut on top also is a delicious addition to make it a little more coconutty. I added goji berries because of their high content of antioxidants and amino acids and then a couple of slice of kiwi fruit to go with the tang of the passionfruit sauce.
Hope you love it as much as I do.


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Homemade Protein Porridge: Recipe

A bit of fun!, Clean Creations, Cooking, Fish out of the water, Food, Health, Inspiration, Nutrition, Training, YUM

Cooking, nutrition and clean eating has become a growing interest for myself. I love waking up in the mornings, being the only one at home and being able to cook a massive feast of nutritious, clean and organic foods.

My friend, Nell, and I have created a clean eating Instagram page. It’s such a huge and growing thing amongst society at the moment so we both thought we’d have some fun and create a page where we can share our ideas on food and clean eating. If you have Instagram, search for: @cleancreations 

Today I’ll share with you one of my posts I did yesterday on @cleancreations. Basically I had an extremely active morning of training, surfing and horse riding so in between activities I thought it would be important to re-fuel efficiently so I had energy to make it to the end of the day.

Protein Porridge
 Heat half a cup of oats and half a cup of quinoa flakes with 2 cups of rice milk (add milk as needed throughout cooking), on a low heat in a saucepan. Once simmering, add a tablespoon of your choice of protein powder… the more natural and chemical free the better.  Mix in a diced up banana, then add a teaspoon of 100% organic maple syrup or honey, stir through. When you think the mix is almost ready to be eaten, tip in a 1/4 cup of chia seeds, goji berries, desiccated coconut, and a sprinkle of LSA. Then remove from saucepan into a bowl… Serve with a heated up mixture of fresh or frozen berries, 100% hazelnut butter, chocolate coconut butter from the amazing brand Loving Earth and sprinkle with coconut flakes. Hope you enjoy this nutritious, filling meal, I certainly did! :-).
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Chilli con carne and quinoa cups

A bit of fun!, Clean Creations, Cooking, Fish out of the water, Food, Health, Inspiration, No place like home, Nutrition, Training, YUM

Serves 4

1 onion, finely diced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 large grated sweet potato
2 sticks sliced celery
250 g lean mince (beef, chicken, game meat are all great)
1 red capsicum, chopped
2 tablespoons tomato paste
400 g tomato puree
400 g cooked red kidney or adzuki beans, drained
125 g cherry tomato, halved
100 g baby spinach leaves
1 avocado, chopped
1 bunch coriander, chopped
1 lime
1 small chopped red chilli
1 clove of grated fresh garlic
Your choice of Seaweed sheets or Lettuce cups to serve

Sauté the onion, sweet potato, chilli, garlic and celery for 3 minutes until softened.
Add the spices and mince and cook through for 5 minutes until the mince is browned.
Add the capsicum, tomato paste, tomato puree and beans.
Pour over 1 cup of water.
Simmer over a low – medium heat for 30 minutes until thick.
Season with ground pepper and a little salt add cherry tomato.
Fold in spinach and coriander just before serving.
Spoon into bowls lined with seaweed sheets or lettuce cups and quinoa on the bottom.
Top with chilli to taste, basil or extra coriander, avocado and a lime wedge.
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Enjoy, this recipe is truly delicious and super high in protein. Best dinner I’ve had in a long time.

Exercise Nutrition

A bit of fun!, Food, Health, Inspiration, Nutrition, Respected Humans, Training, YUM

I’ve been training pretty intensely lately but have been finding it hard to balance my nutritional intake with the training and not quite knowing how much/ how little I should be consuming before and after… so I decided to do a read up and this is what I discovered:

Energise your work out
Being well nourished, but with your stomach virtually empty is extremely important when exercising. Simply put, it means that based on your pre work out nutrition, your body should be well hydrated, and have enough glycogen to enter your exercise at your peak physical condition. “Glucose is stored in the liver and muscles as glycogen. When we exercise the liver breaks down its glycogen and releases the glucose into the bloodstream for energy.” “The muscles use this glucose as well as their own glycogen that is stored in the muscle to fuel their work. When glycogen is depleted we become fatigued.”
How many carbohydrates we consume will influence the amount of glycogen stored and our needs depend on how active we are and the duration of exercise time. If watching your weight, the amount of carbohydrates consumed and the time of day they’re consumed needs to be taking into consideration.

Unless you’re a professional sports person… we generally need enough glycogen in our system from the day prior to exercise to get us through the session. Having a small protein drink made with water of a piece of low GI fruit like kiwi or berries prior to your work out stabilises energy levels. I was surprised to find that “Studies show that drinking coffee or green tea 30 minutes to an hour before your workout results in longer endurance, faster times, less exertion, less fatigue, and more rapid recovery — up to 30 percent better in each category Caffeine also, breaks down fat, freeing fatty acids which are immediately burned.”

If your exercise sessions are of a longer duration… it’s important to take some carb/ electrolyte replacements. For example, coconut water, a banana, passionfruit or orange juice.

Keep hydrated!
Consuming 500 ml of water 15-30 minutes before a workout is ideal. Frequent sips throughout the sessions is important. Post workout, its important to to rehydrate properly to counteract dehydration. Exercise sessions over an hour may need extra electrolytes to help rehydration. I recommend coconut water.

Anyway I found all of that informations extremely helpful, I hope it comes in handy one way or another for you. Eat well, live well, be well. ImageImageImageImageImage