It can be difficult to find crackers that are high in fibre and protein while low in sodium, but this recipe has the perfect balance of goodness! These crackers are grain free as they do not contain any flour and are also vegan with no milk or eggs, therefore they are a perfect gluten free, dairy free and vegan alternative. High in protein and essential fatty acids from the addition of linseed, almonds, sunflower, chia and sesame seeds, there crackers make a perfect health snack either eaten alone or with some home made hummus or avocado dip.

Ingredients

• 1 tbsp Chia seeds
• 60g Water
• 140g Almonds
• 15g Linseed – flax seed
• 30g Sunflower seeds
• 0.5 tsp Himalayan sea salt
• 0.5 tsp Garlic powder
• 0.5 or 0.5 tsp Chilli flakes
• 2 tbl Sesame seeds

Directions

Mix chia seeds with water in a bowl and allow to stand for approximately one hour. Preheat oven to 170°c and line a baking tray with non-stick baking paper. Place almonds, linseed, sunflower seed, Himalayan seas salt, garlic powder, and chilli flakes into a food processor and process on high until small crumbs form. Add soaked chia seeds, which will now have a gel like consistency, and process on high until a dough forms, scrapping the sides if needed. Using a spatula scrape the dough onto a sheet of non-stick baking paper, and place an additional sheet on top to prevent the rolling pin from sticking. Roll the dough to 2-3mm thickness. Remove top sheet of baking paper and sprinkle dough with sesame seeds, gently pressing the seeds into the dough to ensure they stick. Using a bread knife or pizza cutter gently score the dough into cracker shapes approximately 4-5cm in length and spread apart to ensure the crackers are cooked evenly. Bake in preheated oven for 15 minutes or until golden brown. Remove from oven and place on a cooling rack and allow to cool completely before serving.

Recipe by Naed Nutrition

naednutrition.com.au

This Moroccan inspired salad is hearty and satisfying. A fantastic side to any meal or even eaten alone, this recipe is sure to become one of your favorites! Zucchini’s are certainly the highlight of this dish, offering a hearty and wholesome texture. Zucchini’s are often used as a meat alternative that delivers protein, folate, potassium, phosphorus, magnesium, vitamin C, plus many more! The addition of chick peas to the following dish ensures satiety, while alike other legumes and pulses acts to assist cardiovascular and digestive health.

Ingredients

• 2 zucchini’s
• 2 – 3 tbls extra virgin olive oil
• 400g can chickpeas, drained and rinsed Bunch fresh coriander, roughly chopped 1 red onion, finely chopped
• 1tsp paprika
• 1tsp ground cumin
• 1tsp organic local honey Juice of 1 fresh lemon
• 4 tbls extra virgin olive oil

Method

Slice each zucchini length ways into thick slices, and arrange over a grill pan on medium heat. Lightly brush either side of the zucchinis slices with extra virgin olive oil, and sprinkle with a pinch of pink himalayan sea salt and freshly cracked black pepper. Cook until tender for around 8-10 minutes. When cooked, remove from the grill pan and cut each slice into quarters. Place grilled zucchini quarters and can of drained and rinsed chickpeas into a bowl. Add fresh coriander and red onion. To make the dressing add paprika, cumin, honey, lemon juice and extra virgin olive oil into a clean jar, place on the lid and shake well. Once combined, pour over zucchini and chickpea mix, and toss to combine. Serve and enjoy

Recipe by Naed Nutrition

naednutrition.com.au.

Ingredients

• 1 cup almond or coconut flour
• 1 scoop protein powder
• 1/4 cup sesame seeds
• 1/4 cup chia seeds
• 1/4 cup cacao powder
• 1/2 cup nut butter
• 1 tablespoon coconut oil (liquid/melted)
• 2 – 3 tablespoons maple syrup or rice malt syrup

Directions

• Combine all ingredients into a food processor and process until well combined and in a crumbly, paste-type consistency.
• Scoop small spoonfuls and squeeze tightly in the palm of your hands then roll between the palms of your hands into a small ball shape. If your mixture crumbles add some more coconut oil
• Serve plain, or roll in sesame, coconut flakes or chia seeds.
• Refrigerate and they will become firmer.

Recipe by

 Naed Nutrition

Smoothies are one of the easiest and most nutritious breakfast, snacks, pre/post workout meals you will come across. All you need is a good blender or Thermomix, your ingredients, a travel protein shaker and you’re done in 20 seconds flat! Here are some of Naed Nutrition’s favourite combinations:

Berry Smoothie

• 150 reduce fat milk
• 100 ml water
• 1 tbl chia seeds
• 30g of plain protein powder
• 0.5 cup of raspberries
• 1 tsp honey

Green Smoothie

• 2 cups of raw spinach
• 100ml almond milk
• 0.5 a banana
• 30g of plain protein powder
• 1 tsp chia seeds
• 50ml of pot set yoghurt
• 100ml reduced fat milk

Nut Butter Berry

• 100ml reduced fat milk
• 0.5 a banana
• 1tbls of almond, Brazil nut & cashew nut spread
• 0.5 cup of frozen berries
• 30g of plain protein powder
• 0.5 cup of ice

Ginger Berry Bliss

• 100ml almond milk
• 0.5 cup of quick oats
• 0.5 tsp of fresh grated ginger
• 0.5 cup of blueberries
• 0.5 cup strawberries
• 1 tsp of honey
• 1 tsp of chia seeds
• 30g of plain protein powder
• 100ml of water

Pina Cola Smoothie

• 100ml of coconut milk
• 1 cup of fresh pineapple
• 30g of plain protein powder
• 1 cup of ice

Mango Madness

• 100ml almond milk
• 0.5 cup avocado
• 1 cup of mango
• 1tbl lime juice
• 30g of plain protein powder
• 1 cup of ice

Kale Kapow

• 2 cups of raw spinach
• 100ml almond milk
• 0.5 a banana
• 30g of plain protein powder
• 1 tsp grated ginger
• 50ml of pot set yoghurt
• 50ml coconut milk

Vegan Strawberry Cheesecake

• 1 cup strawberries
• 250mls unsweetened almond milk
• 1 tbl cashews (soaked overnight)
• 3 tbl quick oats (soaked overnight)
• 1 tbl chia seed (soaked overnight)
• 1 tbl lemon juice
• 0.5 tsp vanilla essence

Choc-Banana Smoothie

• 1 banana
• 30g chocolate protein powder
• 200ml reduced fat milk
• 1 tbl walnuts
• A pinch on cinnamon

Super-smoothie

• 200mls of unsweetened almond milk
• 1 cup of spinach
• 1 tbls raw organic cacao
• 1tbls ABC spread
• 1tbls coconut oil
• 0.5 cup of mixed berries
• 1 tbl of rice brain oil
• 1 tbl of honey
• 0.5 cup of ice

Author, Sinead Tolley, Naed Nutrition

Here’s a delicious recipe for raw, vegan and gluten free chocolate brownies! Perfect for dessert on Christmas Day and much healthier that that Christmas trifle!!

Instructions:

• Grease and line a 20cm square pan with baking paper.
• Process 2 and 1/4cups of walnuts until finely chopped.
• Add 2 and 1/4 cups of fresh pitted dates, 1/3 cup of raw cacao powder, 3 teaspoons of water, 1 teaspoon of coconut oil and 1 teaspoon of ground cinnamon.
• Process until the mixture comes together.
• Place mixture in a bowl and stir in 1/4 cup of cacao nibs.
• Press evenly into your baking pan and refrigerate until firm. Cut into squares and dust lightly with cacao powder.

With Easter fast approaching this week, the supermarkets and bakeries are full of Hot Cross Buns, a delicious and popular Easter tradition. Unfortunately, the store bought varieties are often high in sugar and full of unnecessary and toxic additives and preservatives. So today we’re sharing a few fabulous Hot Cross Bun recipes for you to try at home, which are much healthier than the store bought alternative and allow us to celebrate real food which will truly nourish and delight this Easter. Our first recommended recipe, pictured above, is Healthy Hot Cross Buffins, created by Naturopath Georgia Harding, founder of Well Nourished, a fabulous health blog with many delicious recipes to explore. Whilst not a true dough, these Hot Cross Buffins provide a fantastic alternative which are quick and easy to throw together, and truly delicious. Our second recommendation is a recipe is by Jo Whitton of Quirky Cooking fame. Jo’s Hot Cross Buns recipe is low in sugar, and uses spelt flour, a more nutritious wheat flour. There’s even a chocolate-chip variation provided! So why not start a new Easter tradition in your house today – homemade Hot Cross Buns. They’re sure to be a hit, and you can feel safe in the knowledge they only contain real food, with no harmful ingredients in sight!

With the cooler mornings settling in, a warming bowl of porridge is back on the breakfast menu! This comforting porridge recipe provided by Naed Nutrition is gluten free and packed with protein, fibre, and fatty acids. This recipe is both naturally sweet and good for your body, especially encouraging weight loss!

Ingredients:

• 1 cup of milk of your choice, preferably low fat!
• 1 cup of lukewarm water
• 0.5 cup of quinoa
• 2 grated apples with skin – we need that fibre!
• 0.5 tsp cinnamon
• 0.5 of a whole vanilla bean or 1 tsp vanilla extract
• 2 tbl LSA mix – a combination of linseed, sunflower seed and almond meal

Method:

Rinse ½ cup of quinoa thoroughly under cold water to ensure the removal of saponins. Saponins are a natural chemical compound found in a range of plant species including legumes such as soya beans, lentils and chickpeas. Most store bought brands of quinoa are already rinsed but giving them a second rinse over ensures the removal of their bitter coating. Place the rinsed quinoa in a saucepan and add 1 cup of water, place on the saucepan lid and bring to the boil, cooking for 10 minutes. Once soft add 1 cup of milk, 2 grated apples, ½ tsp of cinnamon, 1 tsp of vanilla extract and 2 tbls of LSA. Stir occasionally and cook for 5 minutes until creamy, add additional milk if needed, spoon into bowls to serve. Top with some pumpkin or chia seeds for some additional crunch, fibre and protein!

Benefits of this remarkable porridge:

Milks are a fantastic way to add calcium and protein to our diets, low fat is best and a2 milk is preferable as it is easier to digest. These days a number of milk options are available including soy, almond, rice or coconut with their own individual health benefits. Quinoa is a fantastic source of protein containing essential amino acids that are essential for muscle building and repair. A substitute for gluten grains such as couscous or oats, quinoa has a low GI and therefore helps to maintain blood sugar levels and assists cardiovascular health, while also being high in magnesium and phosphorus! Apples are a fantastic natural sweetener that can be added to a range of meals including salads and rice dishes. Cinnamon is an amazing spice that has been found to control blood sugar levels especially for diabetics, while also acting to suppress our sugar cravings. Vanilla bean or vanilla extract contain antioxidants that are anti-inflammatory. The real vanilla bean itself is the most beneficial, but extract can be a cheaper alternative, just be sure not to use essence as it’s an imitation product with no health benefits. LSA mix is an amazing way to add fibre, protein and essential fatty acids to the diet, it can be added to almost everything including smoothies, muffins, cereals or muesli.

Today, we’re sharing an absolutely delicious recipe for Sweet Potato Fries, written by the wonderful Alexx Stuart of Low Tox Life. We tested them last week and they are absolutely delicious – no more soggy sweet potato chips in this household! You can find the full recipe for Sweet Potato Fries here. These fries make a great side to any meal. For the complete fish and chips package, why not try them with Alexx’s Real Fish Fingers recipe – so much better than the store bought variety and really easy to prepare!

Why Sweet Potatoes?

Sweet Potato’s are a great source of dietary fibre, complex carbohydrate and contain a range of essential vitamins and minerals. They are an excellent source of Vitamin A (in the form of beta-carotene). Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of ageing. It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits – the fries recipe above uses olive oil to cook in. They are also an excellent source of Vitamin C, Vitamin D, Iron, Magnesium and Potassium. You can find out more about all the benefits here.

Are you craving extra food (mostly chocolate) to keep you warm this winter? Ever wondered why you may be having these cravings?

What causes food cravings?

• Low energy
• Boredom
• Poor diet
• Nutrient deficiencies
• Stress
• Depression
• PMS
• Insufficient calorie intake
• Alcohol/Hangover
• Dealing with emotions
• Food Intolerances
• And much more!

Chocolate cravings can be more specifically linked with magnesium deficiency. To combat this, try increasing your intake of foods high in magnesium including spinach, broccoli, pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds, cucumber, green beans, celery and kale. And for a great way to satisfy those chocolate cravings, try our Healthy Hot Chocolate recipe:

Ingredients

• 100ml A2 milk (or almond milk)
• 1 tsp of coconut sugar
• 1 tbl of raw organic cacao
• 200ml boiling water

Method

• Step 1: Boil the kettle
• Step 2: In a mug add milk, coconut sugar and cacao. Mix thoroughly.
• Step 3: Add boiling water and mix well.

This recipe was supplied by Naed Nutrition, Live Well’s partner Nutritionist available for consultations at our Currambine practice. To find out how to adjust your nutrition intake and reduce cravings, email admin@naednutrition.com.au