Loaded Rice Crackers

The most common question I get asked from the women is this village is “what should I have for lunch?’

How many of you pack all the lunch boxes for the family but dont make anything for yourself? I’m guilty of this too!! Lunch doesn’t have to be complicate but I encourage you to have a source of protein, good fats & complex carbohydrates.

Loaded rice cakes are great, gluten free & your only limited to your imagination. Look for organic, unflavoured rice cakes.

Topping combinations:

• Avocado/Tomato/Chicken/Salt & Pepper

• Hummus/Cucumber/Cheese

• Avocado/Smoked salmon/Cucumber

• Cottage cheese/Sprouts/Tomato

• Tuna/Cucumber/Squeeze lemon

• Peanut butter/Strawberries

• Tahini/Banana

Libido Enhancing Smoothie

It happens to the best of us girls, but adding a few key nutrients into our diet can really help get the zing back into the bedroom tango.

The ingredients in here are high in vitamin B6, magnesium & will promote serotonin our feel good hormone. The brazil nuts are high in selenium to support thyroid function, and don’t skimp on the maca powder… this key ingredient will help get you in the mood.

Ingredients

• 1 cup drinking coconut milk

• 1 cup water

• 1 small frozen banana

• 1 date

• 1 teaspoon maca powder

• 1 teaspoon cacao powder

• 1 Tablespoon chia seeds

• 3 Brazil nuts

• 1/2 zucchini

• Optional serve protein or collagen powder

Instructions

1. Blend all ingredients until smooth and creamy

Whole Foods Platter

Just 1 in 10 adults meet the recommended daily intake of fruit or vegetables in Australia & New Zealand. If you can do one thing for your health start eating more vegetables, they provide you wit an abundance of antioxidants, vitamins, minerals & fibre.

They don’t have to be boring either, pair them with a beautiful piece of cheese or dip veggie sticks into hummus.

Picture here is one of my favourites - Fresh basil, Cherry Tomatoes & Mozzarella Cheese.

Other delicious combinations are

• Cucumber, Olives & Camembert

• Cos lettuce, Cucumber, Tomato & a shaving of Parmesan

• Cucumber, Tomato & Apple Cider Vinegar

• Avocado, Tomato & nitrate free Ham

• Celery & peanut butter

Anti Oxidant Smoothie

Ingredients:

• 1 cup organic berries

• 1/2 frozen banana

• 1 cup milk of choice

• 1 cup water

• 1/2 small cucumber (washed & diced)

• 1 stalk celery (washed & diced)

• 3 brazil nuts

• 1 tablespoon chia seeds

• 1 tablespoon flaxseeds

• Optional addition of plant based protein powder or collagen

Instructions

1. Place all ingredients into the blender and blend until smooth & creamy.

Mini Egg Cups

Mini egg cups

Recipe

• 8 eggs, beaten

• 1/4 cup frozen peas

• 1/4 cup milk

• 1/4 cup shredded cheddar cheese

• 4 slices bacon, cooked and crumbled

• Salt

• Pepper

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1. Preheat oven to 180 degrees, grease a mini muffin pan.

2. In a mixing bowl, crack eggs and beat until yolks are broken and well mixed. Add in milk and whip until fluffy. Add a dash of salt and pepper.

3. In the muffin pan, layer the shredded cheese, peas and bacon into the cups so that they are about 1/3 of the way full.

4. Pour egg mixture into each cup, until cups are about 2/3 full.

5. Bake for 10-12 minutes until egg muffins are solid. No liquid should remain.

6. Allow to cool before popping out of pan.

Chia Seed Pudding & Berries

Chia seed pudding & berries

Recipe

Chia Pudding

¼  cup  chia seeds 

1  cup coconut milk.

1/2 cup organic  raspberries (fresh or frozen)

In a glass bowl or large jar, add chia seeds & coconut milk. 

Mix well, place in the fridge then leave to soak overnight or for at least 2 hours.

Serve with fruit (stewed apple or fresh berries) 

Serves 2

·      I find if you mix well, let it sit for 5 mins & mix again it will ensure all seeds are mixed in.

·      You can double the recipe and store then in jars in the fridge, will last for up to a week.

·      Chia pudding is a lovely concoction of nourishing fats & protein.

#Nutrition tip -From one Mum to another I can tell you we all want what’s best for our little ones, because a healthy child is a happy child. To give them the greatest start in life it is critical to ensure they are getting everything they need from their diet. Easier said that done right!

The screwed up nose, food thrown on the floor and the all mighty tantrums at the sight of a tomato! I hear you, and I’m here to help.

*Children thrive on routine. Try keeping main meals and snack times at roughly the same time each day. Children have a strong need for rituals and for what feels familiar whether it is a bedtime routine, meal time routine or using a favourite plate. Some form of daily routine may provide a picky, fussy eater with predictability and security.

Chia Seed Pudding

Protein Savoury Muffins

Protein Savoury Muffins

1 small onion, diced

• 4 rashers of bacon, diced

• 8 eggs

• ½ cup of milk of choice

• ½ cup self raising flour

• 1 teaspoon baking powder

• 2 handfuls of chopped spinach

• 1 small bunch of chopped parsley

• 1/3 cup grated cheese

• 1 teaspoon turmeric

• Salt & Pepper

1. Pre heat oven to 180 deg.

2. In a skillet saute onion & bacon in olive oil until cooked.

3. In a large bowl whisk eggs & milk together.

4. Add flour & baking powder and mix through.

5. Add all other ingredients & mix well.

6. Grease a muffin tin with butter or olive oil.

7. Spoon mixture into muffin tins & bake for 25 minutes.

8. Cool on a wire rack.

Infants and toddlers experience rapid growth throughout the first few years of life, and eating enough protein  is a vital contributor to making that growth possible. 

Proteins provide our body with the building blocks it needs to grow. They also maintain and replace body tissue, such as muscles, bones, blood, and body organs.

It can be hard to get enough protein into kids, they naturally like carbohydrate foods like bread & pasta because they're easy to eat. Here are some yummy ideas that provide a balance of protein, healthy fats & complex carbohydrates.

Morning Tea -

Frittata muffin & cup of milk

Lunch -

Rice cakes with hummus, cheese & cucumber slices

Piece of fruit

Bliss Ball or dates stuffed with a nut or nut butter

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