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HEAL.THY by kath chetner

HEAL.THY by kath chetner

All Things Healthy Blog – NUTRITION, LIFESTYLE & GUT HEALTH

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Month: August 2019

Posted on August 27, 2019August 27, 2019

Superfood Chocolate Bark

Serves: 16 | Prep: 5 mins | Chill: 30 min Nutrition per serving:91 kcal | 9g Fats | 6g Carbs | 2g Protein Ingredients 7 oz. (200g) dark chocolate, min. 74%2 tbsp. goji berries¼ cup (35g) mixed nuts¼ cup (15g) coconut chips MethodPlace chopped chocolate in the top of a double boiler or a heatproof …

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Pesto Caprese Farfelle, Bow tie or Butterfly Pasta Want to know how to make a delicious pasta dish for 4 people in 10 minutes? Let me share you my recipe! This is bright and flavoursome pasta dish packed with protein. For more protein you can add chicken or any other protein of your choice Servings 4, Prep time 10 minutes WHAT YOU NEED Caprese Pasta * 1 box bow tie pasta (or gluten free pasta of choice) * 1 cup cherry tomatoes (halved) * 1 cup mozzarella (or dairy free cheese of choice) * 1 1/4 cup basil pesto (recipe below or favourite pesto) * 1/4 cup fresh basil leaves thinly sliced Pesto * 2 cups fresh basil leaves * 1 cup fresh parsley (or spinach, kale or rocket) * 1/3 cup extra virgin olive oil @cobramestate * 1/3 cup freshly grated Parmesan cheese * 1/2 cup pine nutes * 1 lemon * 3 cloves garlic (or you can sub with 1/3 cup @cobramestate garlic infused olive oil - it’s low fodmap and gut friendly - just don’t the add olive oil above) * 1/2 tsp crushed chilli flakes (or cayenne pepper for sensitive guts) * 1-2 tsp pink himalayan salt WHAT YOU NEED TO DO 1. Cook pasta as per package directions to al dente, approximately 11 minutes. When the pasta is done, reserve 1 cup of the pasta water. Drain and set aside 2. While the pasta is cooking, prepare the pesto. Toast the pine nuts over medium low heat until just starting to turn a golden brown 3. In a food processor, combine all of the pesto ingredients together. Process until you reach your desired consistency. Season to taste with additional salt, lemon, garlic, or red pepper flakes 4. Slice the tomatoes in half into bite sized pieces. Slice the 1/4 cup fresh basil leaves from the pasta ingredient list into thin slices 5. Return the cooked pasta, pesto sauce, tomatoes, mozzarella, and fresh basil to the large cooking pot (or in a large bowl). Toss to combine. Add a little of the reserved pasta water as needed to loosen the sauce for even coating. Serve immediately.
Baked pepperoni, zucchini, broccolini, danish feta, salt and pepper, oregano, half an avocado topped with infused garlic oil and sesame seeds OMELETTE *takes breathe* 🥑🍳🥦🥚💛
PUMPKIN SPICE (personalised) COOKIES 🍪 Serves 30, serving size 1 cookie Cals 109, Fat 3.4g, Carbs 18.5g, Protein 1.4g, Sugars 10.2g Are you a Halloween or Christmas fan? I am all for Christmas - the carols, the food, the decorations, happy families and children, the traditions and festivities - I can’t get enough. Butttt with Halloween around the corner, I suppose these cookies will cater for either! I LOVE pumpkin. It’s sweet taste and soft texture, it’s low in carbs and full of vitamins and fibre. Cinnamon is also a winner, it’s actually known to support a healthy gut from it’s antimicrobial benefits. WHAT YOU NEED * 2&1/2 cups (315g) almond flour * 1 tsp (5ml) baking soda * 1 tsp (5ml) ground cinnamon * 1/2 tsp (2.5ml) ground nutmeg * 1/2 tsp (2.5ml) salt * 1/2 cup (114g) unsalted butter, softened * 1&1/4 cups (250g) coconut sugar * 1/2 cup (125g) pumpkin puree * 1 large egg * 1 tsp (5ml) vanilla extract *you can also add 1 tsp of ground all spice CINNAMON SUGAR * 1/4 cup (50g) coconut sugar * 1 tsp (5ml) ground cinnamon WHAT YOU NEED TO DO 1. In a medium bowl mix the almond flour, baking soda, cinnamon, nutmeg and salt. Set aside. 2. In a large bowl, mix together butter and sugar using an electric mixer until it is well blended. Then add in the pumpkin puree, egg and vanilla until smooth. 3. Slowly start to mix in the flour mixture until just combined. Cover and place in the fridge for 1 hour, or until the dough is firm enough to roll. 4. Preheat oven to 175C. Line 2 baking sheets with parchment paper. 5. Using a tablespoon, scoop out enough dough for a cookie, shape it a little smaller (as it will rise in the oven) and coat in the cinnamon sugar mixture. 6. Bake for 10-12 minutes or until lightly browned, then allow cookies to cool for 10 minutes before serving. 7. Personalize cookies using pumpkin seeds for a bit of extra protein and healthy fats!

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