Black Bean Brownies

Ingredients:

  • 420g of black beans, rinsed
  • 2 large eggs
  • 3 tbsp olive oil
  • 2 tap vanilla essence
  • 1/4 cup cocoa powder
  • 2/3 cup brown sugar or honey
  • 1/2 tsp baking powder
  • Pinch salt
  • 1/2 tsp instant coffee
  • 60g dark chocolate chips

Method:

1. Preheat oven to 180 degrees C. Puree black beans in food processor into a rough paste.

2. In a large bowl, mix together the bean puree, eggs, oil, and vanilla.

3. In a separate bowl, combine cocoa powder, sugar, baking powder, salt, choc chips and coffee (if using). Add the dry ingredients to the wets. Mix until just combined.

4. Grease an 8×8 or 9×9 inch pan, then line with baking paper. Pour in batter and bake for 20-25 minutes. Allow brownies to cool before cutting.

Eggplant and French Lentil Salad

Ingredients:

  • 4 eggplants
  • 1 cup french lentils
  • 1 cup cherry tomatoes
  • 4 cloves garlic
  • 3 cups water
  • 1/2 cup bocconcini
  • salt & pepper

Method:

1. Preheat the oven to 180°C and place the eggplants, cherry tomatoes & garlic (still in skin) on a baking sheet.

2. After 20 minutes, remove the cherry tomatoes & garlic and rotate eggplants. Allow to cool.

3. Remove eggplants after 40 minutes, the flesh should be completely soft. Remove from the oven and, once cool enough handle, scoop the flesh. Reserve flesh and discard skin .

4. Meanwhile, cook the lentils in 3 cups of water, by bringing the water to a boil then simmer for 20 mins. Drain the lentils.

5. In a large bowl, add the eggplant flesh, garlic, lentils, and a sprinkle of salt and pepper and mash. Spread onto a serving plate and top with blistered tomatoes, torn bocconcini and a drizzle with a little oil, and serve.

Split Pea & Broccoli Soup with Chilli Nut Blend

Ingredients:

  • 1 broccoli, chopped into florets
  • 3 cups of green split peas
  • 1 onion, sliced
  • 3 cloves of garlic
  • Chicken stock (I use the cubes or powder and follow instructions for how much per lt of water)
  • Water
  • 2tbsp walnuts, chopped
  • 2tsp slithered almonds
  • 1tsp dried roasted onions
  • 2tsp chilli flakes

Method:

1. Add broccoli, onion and garlic with a bit of olive oil to a crock pot and cook for 3-5 minutes until onion is translucent.

2. Add split peas, approx 2 tb of stock & just enough water to reach 3/4 of the pot.

3. Bring to a boil then turn heat to low and simmer for approx 30 minutes or until peas are soft.

4. Meanwhile, toast the walnuts & almonds until aromatic. Wait to cool then combine with chilli and onions.

5. With an immersion mixer or blender, puree the soup until it is thick but still somewhat runny- you may need to add more water.

6. Garnish with chilli nut blend- enjoy!

Miso Kimchi

Ingredients:

  • 1 wombok, chopped
  • Water
  • 4 tbsp salt
  • 2 fresh chilli
  • 2 shallots
  • 3 garlic cloves
  • 3cm ginger
  • 3/4 cup miso paste

Method:

1. In a large bowl add cabbage and salt then will with water until cabbage is covered. Set aside to brine for 8-12 hours.

2. Combine chilli, shallots, garlic cloves, ginger and miso paste in a food processor until a paste has formed.

3. Drain water from cabbage, saving about 1 cups worth of the brine. Add cabbage back to the bowl with reserved water and paste.

4. Massage cabbage for 5 minutes. Cover and let it ferment for about 3-5 days. I kept it in my laundry because it can get stinky!

5. Once it has fermented, pack tightly into jars and store in your refrigerator.

Fennel Sauerkraut

Ingredients:

  • One cabbage head
  • 1/4 sea salt
  • 1 tbsp fennel seeds

Method:

  1. Chop cabbage into fine slices.
  2. Place cabbage, salt and fennel seeds into a bowl and massage for about 10 minutes. Cabbage will start to reduce and release moisture.
  3. Pack cabbage tightly in a sterilised jar (you want all of the cabbage to be submerged under the moisture) then cover with a cheese cloth or tea towel and let it ferment from between 3 days to 3 weeks.
  4. Once fermented, place in the fridge. Enjoy!

Pickled Thyme Carrots

Ingredients:

  • 1 bag of carrots, sliced
  • 3 cups apple cider vinegar
  • 1 cup water
  • 1/2 sugar
  • 10-12 sprigs of thyme
  • 2 tbsp mustard seeds
  • 1 tbsp peppercorns
  • 1 tsp ground turmeric
  • sprinkle of salt

Method:

  1. Combine all ingredients except carrots in a stove and bring to a simmer. Simmer for 2 minutes or until sugar has dissolved.
  2. Meanwhile, slice carrots into rounds and prepare the jars by sterilising them.
  3. Let vinegar mixture cool to room temperature and fill the jars with carrots. Once, mixture is cooled, pour into jars, tightly seal then store in a refrigerator between 3-6 months.

Choc-Raspberry Chia Seed Pudding

Ingredients: Makes 4

  • 12 tbsp chia seeds
  • 4 tbsp cacao or cocoa powder
  • 2 cup your choice of milk
  • 4 tbsp of honey or rice bran syrup
  • 1 cup frozen raspberries
  • garnishes of your choice

Method:
1. In a medium sized glasses or ramekin combine 3 tbsp of chia seeds, 1 tbsp of cacao powder, 1/2 cup of milk, 1 tbsp of honey and about 5-6 raspberries.
2. Repeat with three more ramekins
3. Set in fridge for two hours then give them a mix as the cacao powder can set at the top and result in a powdery mess. After mixing, set overnight.
4. Serve with garnishes of your choice, I chose walnuts, coconut and more raspberries!

Healthy Cookie Dough Bites

Ingredients:

  • 1 cup almond meal
  • 2 tbsp olive oil
  • 2 tbsp rice bran syrup
  • 25g dark choc chips
  • 1 tsp vanilla essence
  • 250g dark choc

Method:

  1. Combine almond meal, olive oil, rice bran syrup, dark choc chips & vanilla essence in a bowl and set aside.
  2. Gently melt 250g dark chocolate over the stove in a low heat. Once melted, spoon approx 1 tbsp of chocolate into a mini cupcake pan.
  3. Roll approx 1tsp of cookie dough and flatten into a thick disc. Press into the chocolate.
  4. Cover the top of the bites with the remaining chocolate then leave to set in the fridge for about an hour.

Healthy Chocolate Chip Cookies 🍪

It’s World Chocolate Chip Cookie Day, so of course, I had to attempt a healthy version of everybody’s favourite cookie. The secret ingredient to these is…chickpeas! Who would have thought? The chickpeas create a chewy and fudgy texture and a nutty flavour. Believe me, you would not be able to tell the difference between these and a regular cookie. If you’re a chewy-cookie person, then these are for you! 🍪

INGREDIENTS

400 g chickpeas 

1/4 cups peanut butter or almond butter

2 teaspoon vanilla extract

1/4 cups rice malt syrup or honey

2 tablespoon coconut oil

1 teaspoon baking powder

2/3 cup dark chocolate chips

METHOD

1. Preheat oven to 180C. Line a tray with baking paper.

2. Combine the chickpeas, peanut butter, vanilla extract, rice malt syrup, coconut oil and baking powder in a food processor. Mix until all ingredients are a doughy consistency.

3. Place the dough into a large mixing bowl and fold through the chocolate chips.

4. Scoop out spoonfuls of cookie dough and roll them into balls. Make sure your hands are wet as the dough is very sticky.

5. Place the balls onto the baking sheet and flatten them using the back of a wet spoon.

6. Bake for 12-15 minutes or until golden brown and cooked through. Let the cookies sit for 5-10 mins then place on a cooling rack until room temperature. Store in an air tight container.

Diabetes Friendly Kale Salad

Not many salads aren’t diabetes friendly. I mean, it’s salad- you can’t get much healthier than fresh fruit and vegetables. But the issue is that salads are boring and generally tasteless. As a kid, I was always forced to eat salad- Mum would have never let me be a fussy eater and I thank her for that. But this did spark my interest in finding salads that are packed with flavour and won’t leave you feeling hungry. This salad is tasty and packed with vitamins and minerals. Also, if you’re a kale-hater, try using spinach or mixed lettuce!

Ingredients:

  • 1 Bunch Kale, finely chopped
  • 2 Carrot, ribbons (you can do this with a potato peeler)
  • 1 Pomegranate
  • 1 Apple, julienned
  • 1/2 Greek Yoghurt
  • 1/4 cup Tahini
  • 1 tbsp Lemon Juice
  • 1 tsp Dijon Mustard

Method:

  1. Combine vegetables in a bowl and toss until evenly combined.
  2. Mix greek yoghurt, tahini, lemon juice & mustard and pour over salad.