Category Archives: wellness

The Nutrition Bar

I love that there are so many more places opening up that are providing real, genuine foods.
Nutrition Bar has been at the top of my list for a while & I finally made the visit to Richmond by train today.
The two staff members working today were friendly and patient as I perused the menu boards for my nourishing breakfast.
I settled on an Acai Bowl with strawberry and banana.

The service was quick and the food was presented beautifully and it was worth my train ride!
Nutrition Bar, lined with its wooden benches and matching indoor and outdoor seating is clean, streamlined and bright.

I can imagine it would become quite busy late morning and early afternoon, taking in the hustle of Swan Street. 
The menu is pretty straight forward with detailed descriptions of ingredients and options for vegans and those needing gluten free.
There is a handy take away display cabin ate with oats, raw slices and cakes and pre packed salad lunches, with chicken and falafel options.

My Acai bowl was made fresh and a really good start to my morning. It was made of a acai, banana & coconut water purée topped with toasted granola, nuts, strawberries and banana. 
There’s some gorgeous shakes & green smoothies available, again gluten free, vegan and dairy free options are readily available. 
Additional extras and Superfoods such as bee pollen, buckins, chia, protein powders and vital greens are an extra $1 and Superfood take home packs such as goji berries & maca powder are well priced at $10.
This is one Clean Eating place you need to add to your list. The service, smiles and overall variety at Nutrition Bar will have you returning to try more of their goodness.

The Nutrition Bar will be opening in Windsor soon but is currently open at 121 Swan Street, Richmond or http://www.nutritionbar.com.au or search them on Facebook.
Read up on founder Eli at http://www.theunimpossibles.com

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Chocolate Chip Cookies

These little devils are super sweet and very moist.  Perfect for those with a sweet tooth that are watching their calories but aren’t too concerned about a naughty treat every now and then.

You Will Need-

1 1/2 cups wholemeal flour
1 cup Natvia for Baking
1/4 cup Natvia Drinking Chocolate
1/2 cup dairy free chocolate chips
4 eggs/*egg replacer
120g softened Nuttlex
1 tbsp. bi carb soda

Combine the flour and bi carb in a bowl.  In a separate bowl whisk the butter, both Natvia’s, and eggs.
Once mixed slowly add the flour mix and then stir in the chocolate chips.

Spoon small piles of the mix onto lined baking pans and bake in a pre heated oven at 180 degrees for 10 minutes.
You can flatten out the cookies with a fork before baking depending on how much you would like the cookies to spread.

You will find the cookies will bake almost like mini cakes with fudgy centres.

One cooked leave on a wire rack to cool and harden.

These are super yummy and very sweet.  Perfect with ice cream or dipped in a warm drink.

This recipes makes 20 cookies.

Each cookie contains 63 calories, 4g fat, 3.8g carbs & 1.9g protein

*Using egg replacer makes these cookies vegan.

Meringue Cookies

I had a request from the parentals to bake some cookies as they like to have something sweet with their coffee in the evening.
I brainstormed a couple of healthier versions of cookies- one a simple Meringue Cookie and one a Traditional Chocolate Chip Cookie.

You Will Need-

1/2 cup Natvia Baking Sugar
1/2 Cup Almond Meal
1 Tbsp Natvia Sugar Free Chocolate Powder
4 Egg Whites
1 tsp cream of tarter
Vanilla Essence

Whisk the egg whites until light and fluffy and then whisk in the vanilla, cream of tarter and chocolate powder.
Add  bit by bit, while whisking, the Natvia sugar.

Once combined add the almond meal and fold into the mixture.

Dollop the mix in cookie size mounds onto a lined baking tray and place in a preheated oven at 150 degrees.
Bake for 30 minutes.  Then reduce to 100 degrees and bake for a further 30 minutes.

Once cooled for fifteen minutes in the open oven transfer to a wire rack to cool.

These are delicately tasting cookies, that are low in fat and sugar and great for a sweet fix without the heavy feel for a cookie.

This recipe yields 12 cookies depending on the size you create at 25 calories and 1.6 grams of fat each.

Apple Crumble Muffins

I wanted to come up with a not overly sweet breakfast muffin using apples as I had an abundance of them!

These Apple Crumble Muffins are low calorie, light & quick to create & bake.
You will need:
125g wholemeal sr flour
1 banana, mashed
1 tbsp coconut oil, melted
Pinch of salt
Cinnamon Stick
2 peeled & sliced apples
1/4 cup water
100ml Almond Breeze Unsweetened Vanilla Almond Milk
Handful of quick oats
6 sticks of Natvia or sweetener of your choice
Pre-heat oven to 180 degrees.

In a saucepan on a medium heat stir water, sliced apples & cinnamon stick & cook until tender.

In a separate bowl add flour, salt, mashed banana, coconut oil, 3 of the Natvia sachets and almond milk. 

Once well combined add the cooked apples, remembering to remove the cinnamon stick and mix lightly.

Place a heaped tablespoon into each patty pan, you should yield 12 out of this recipe.

Sprinkle some of the oats on top of each muffin with more Natvia. Bake for 20 minutes or until ‘crumble’ has browned well.
These contain 1.5g of fat, 2.3g of fibre & 5g of sugar each. 77 calories per muffin.

Egg White Oatmeal

Yummy breakfast this morning!
Egg White Oatmeal with Peanut Butter and Banana. 
You will need:
2 egg whites
Half a cup of oatmeal
PB2
Banana
1/2 cup Almond Breeze Almond Milk
Honey/Sweetner
Heat the almond milk, egg whites, and sweetner in a saucepan.
Once mixed using a whisk add the oatmeal and whisk on the heat until thick.
Top with PB2 or regular peanut butter, and sliced banana. I also added a sprinkle of goji berries.
Enjoy! 

Gluten Free Berry & Pear Loaf

Yummy! Moist! Easy!
I had a bunch of pears that I’d originally bought for our guinea pigs, but they weren’t eating them fast enough!
This is simple & doesn’t take long to throw together. 
Pre heat the oven to 180 degrees.
Dice up 4-6 pears & 8-10 strawberries & microwave for two minutes.
In a separate bowl mix 1.5 cups of gluten free self raising flour, a quarter if a cup stevia (or sweetener of your choice), 1 egg & two tablespoons of fat free Greek yoghurt.
Add the warmed fruit to the mix and combine.
Place in a loaf tin & drizzle some strawberry jam over the top. 
Bake for 40 minutes.
Cool & slice & serve with butter or jam.

This is great as a treat and makes about 10 large slices at 150 calories each or 75 calories per small slice.

Bean & Vegetable Soup

Easy, quick & healthy!

I love a good soup. 
Any kind sits well with me & my belly.
It’s easy to throw a bunch of vegies together to make any type of soup.
I always have a base in the freezer which I use when making risotto or soups.
It adds extra vegies & all that good stuff to meals without the added sodium you’d find in stock mixes.
For a basic base-
Boil 4 cups of water with 3 cups of chopped veggies.
I like to use carrot & broccoli.
Add a little salt or soy sauce.
Once cooked, cool the base & then blend. This is almost a soup on it’s own but very watery.
This is great to use when making risotto too, but I like to use onion, celery & tomato when specifically using it with rice.
To my carrot & broccoli base I added a can of four bean mix, chopped broccoli, diced white sweet potato, zucchini, carrot, celery, capsicum & spinach.
You can add herbs & spices or even a bit of pasta. I sometimes add half a cup of couscous which thickens the liquid and makes it a little more ‘hearty’.
The Wee Man enjoyed this for dinner too with toast soldiers. Soups are so versatile & I plan on making a lot more coming up to the winter season.