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Healthy Chicken Nuggets Recipe

Chicken nuggets, every kids favourite in their happy meals. Now, you can make them at home and they don’t need to be limited to 6. Give them as many as they want because they are healthy!

Ingredients:
(makes around 20)

  • 2 boneless, skinless chicken breasts cut into cubes
  • 1/4 cup coconut flour
  • 1/4 cup unsweetened shredded coconut
  • 1/8 teaspoon Himalayan sea salt
  • 1 egg
  • 2 tablespoons coconut oil

 

Method:

  1. Mix coconut flour, shredded coconut and sea salt together in a bowl.
  2. Beat egg in separate bowl.
  3. Dip the chicken cube in egg, then roll in dry mixture.
  4. Heat a frying pan over medium heat and add coconut oil when hot.
  5. Pan fry nuggets until the chicken is cooked through.
  6. Serve with some Healthy Junk tomato sauce

 

Nutrition Comparison

The following nutrition comparison is for a 6 piece pack.

This Healthy Chicken Nuggets recipe comes from the first Healthy Junk cookbook.

 

Delicious and Healthy Banana Bread Recipe

This healthy banana bread is a staple in our house.  Using banana flour, which is high in resistant starch and low on calories (and GI), we’ve been able to make a banana bread that tastes amazing.  This banana bread is unbelievably delicious. Everyone comments about how sweet it is, even though it uses only bananas as a sweetener and the main ingredient is zucchini!

 

Ingredients:

  • 1 cup banana flour
  • 3 eggs
  • 1 small/med grated zucchini
  • 1 small/med grated carrot (optional)
  • 4 extremely ripe banana (the more ripe the better for sweetness)
  • 1 teaspoon baking powder
  • 1-2 tablespoons of coconut oil (optional for a more moist/wet) banana bread)
  • 1-2 tablespoons coconut nectar (if bananas aren’t ripe enough and you want it sweeter)

Method:

  1. Preheat oven to 180*C.
  2. Blend all ingredients together stirring through grated zucchini and carrot last.
  3. Pour mix into a bread tin lined with baking paper or muffin tray greased a little with coconut oil to stop sticking.
  4. If using a muffin tray, Bake on 180*C for 20-30 mins.
  5. If using a bread tin, bake on 180*C for 30-40 mins.
  6. You will know it’s ready when a knife inserted comes out clean.

Little people LOVE this banana bread and it’s so good for them!!!

 

This is an adaptation of our famous Healthy Junk banana bread to use banana flour.

Healthy Lollies

Everyone loves lollies and we were guilty of giving them to our now 18 year old when he was a child.

At the time we knew no better and just wanted to give him what he loved. So with our youngest kiddies we have learnt so much that we wanted to create our own lollies that we can make at home.

We re-engineered lollies to be good for you and your kids, without all the nasties. We have taken the hard work out for you!! Enjoy our delicious lollies in your home!

 

Ingredients

  • 1 cup freshly squeezed juice of choice
  • 1 Tbsp lemon juice
  • 1 Tbsp coconut nectar
  • Gelatin (read the packet for how much)

 

Directions

  1. In a medium saucepan bring juice to a boil.
  2. Allow to cool for 3 minutes, then stir in lemon juice and coconut nectar.
  3. Very gradually, stir in gelatin (so it doesn’t go lumpy).
  4. Allow mixture to cool to room temperature.
  5. Pour your lolly mixture into your shape moulds of choice.
  6. Refrigerate for at least 3 hours (overnight is great).
  7. Store lollies in fridge.

S and J tips –

Make sure you strain all of the ‘bits’ out of your juice after juicing. If you want your lollies sweeter, add more nectar.
If you want them chewier add a little more gelatin.
Use a good quality grass fed beef gelatin.

 

This Healthy Lollies recipe can be found on the second Healthy Junk cookbook.

A healthier version of KFC Wicked Wings that you can cook at home!

If you don’t know what KFC Wicked Wings are, ask a teenager, preferably a boy. It’s a cult hit among Josh’s age group (18). We’ve tried them… ahem, for research purposes… and we can see why they are so popular.  But the fat content is through the roof, because they deep fry a chicken wing with the skin on (skin = fat).

So we set about trying to recreate wicked wings.  Quite a tough ask, because we first had to replicate the unique taste (and crunch), and a chicken wing is a chicken wing.

So after kidnapping the colonel and shaking the spices out of his puffy little paws, we decided to spread the secret. So it was no longer a secret!

What we’ve come up with has been tested by the boys and have passed with flying colours. Josh and his friends simply can’t tell the difference in taste – even though we stripped the skin off!

 

Ingredients:

  • 1 kg chicken wings
  • Coconut oil (for cooking, approx 1TBS)

Wet mixture

  • 1⁄4 cup of natural hot sauce (get a good quality, organic additive free one)
  • 1⁄2 cup coconut oil
  • 1 Tbsp tapioca starch
  • 1⁄2 cup coconut milk

Dry mixture

  • 1 cup tapioca starch
  • 1 cup Sunflower seed flour (just sunflower seeded blended)
  • 1 tsp black pepper
  • 1⁄2 tsp salt
  • 1 tsp garlic
  • 1 Tbsp paprika

Method:

  1. Preheat oven to 200*C.
  2. Heat and stir wet ingredients until they thicken on the stove top in a saucepan (About 5 minutes).
  3. In another bowl combine dry ingredients.
  4. Peel the skin off each chicken wing. (It gets much easier with practice!)
  5. Smother chicken wings in wet mixture and then dry the mixture.
  6. Place all chicken wings on a baking tray that is lined with aluminium foil.
  7. Drizzle chicken with a little coconut oil.
  8. Bake in oven for 30 minutes. Chicken will be golden brown and cook through.

S and J tip – Choose your hot sauce depending on your preference for spiciness!

 

Nutrition Comparison:

 

 

This healthier version of KFC Wicked Wings recipe comes from the book Healthy Junk 2.

Healthy Rolo Recipe

Healthy rolo, delicious chocolate covering a caramel centre.  Way less calories, way less fat.

Enjoy this recipe!

 

Ingredients:

  • 1/2 Cup Healthy Junk Chocolate (recipe here) – leave as a liquid
  • 10 fresh dates
  • 1/2 cup water

 

Directions:

  1. Blend dates and water until smooth and caramel consistency
  2. Half fill a chocolate mould with your liquid chocolate
  3. Drop in a tsp or so of caramel
  4. fill the rest with your liquid chocolate
  5. Freeze for at least 2 hours (or overnight)
  6. that’s it.  Now go make it and eat it!

 

This Healthy Rolo recipe comes from Healthy Junk 2, get your copy here.

 

pin it for later: http://bit.ly/rolorepin

 

Healthy Tomato Sauce Recipe

Tomato Sauce, it’s good on just about anything. Make your own, and avoid all the hidden nasties of the bought stuff.

 

Ingredients:

  • 1 teaspoon olive oil
  • 1 garlic cloves
  • 2 tablespoons apple cider
  • 1 onion
  • Vinegar
  • 2 tablespoons red wine vinegar
  • 2 tablespoons coconut nectar
  • 1/2 teaspoon Himalayan salt
  • 400g can tomato puree
  • 170g tomato paste (no salt)
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon oregano

 

Directions:

  1. Heat oil and sauté garlic until fragrant.
  2. Add onion and cook until softened.
  3. Pour in vinegars, coconut nectar and salt.
  4. Bring to boil before adding tomato puree and paste.
  5. Boil again before adding cloves and oregano.
  6. Simmer for 20 minutes until sauce thickens.
  7. Blend until smooth.
  8. Store on glass jar in fridge for up to 2 weeks

 

This Tomato Sauce recipe comes from Healthy Junk, get your copy here.

Pin it for later: bit.ly/HJtomatosaucepin

Healthy Baking Powder Recipe

We make our own baking powder so we know what is in it. Being such an integral part of so many baking recipes, we think it’s best if you know what’s in yours too.

 

Ingredients:

  • 1 cup bi carbonate of soda
  • 2 cups cream of tartar
  • 1 teaspoon arrowroot powder

 

Preparation:

  1. Mix the bicarb soda and cream of tartar together until well combined.
  2. Use immediately.

To store baking powder:
Add a teaspoon of arrowroot to the mixture, and stir. This will absorb any moisture from the air, and prevent the baking powder from reacting before you need it. Store in an air-tight container.

 

This recipe comes from Healthy Junk, get your copy here.

 

Pin it for later:  bit.ly/HJbaking-powder-pin

 

 

 

Healthy Blueberry Muffins Recipe

Make your own version of blueberry muffins out of healthy ingredients and surprise your friends!

 

Ingredients:

  • 1/2 cup coconut flour
  • 2 teaspoons baking powder
  • 4 eggs
  • 60 ml cold pressed coconut oil
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 2 tablespoons coconut nectar
  • 200g fresh or frozen blueberries

Preparation:

  1. Preheat the oven to 180°C.
  2. Combine the coconut flour and baking powder in a large mixing bowl.
  3. Add the rest of the ingredients and burn some calories mixing it into a batter.
  4. Throw in the blueberries and give it one last stir.
  5. Divide into muffin trays.
  6. Bake for 35–40 minutes until cooked through and golden.

 

This recipe comes from Healthy Junk, get your copy here.

Pin it for later: bit.ly/HJblueberrymuffinspin

Healthy Barbecue Sauce Recipe

Make your own version of healthy barbecue sauce with this easy recipe.

 

Ingredients:

  • 1 cup of tomato sauce (recipe here)
  • 1/2 cup water
  • 1 medium onion
  • 1/2 cup apple cider vinegar
  • 2 tablespoons molasses
  • 1/4 teaspoon cinnamon
  • 1 tablespoon Worcestershire sauce
  • 1/4 teaspoon allspice mix
  • 1/4 teaspoon Himalayan salt

 

Directions:

  1. Add all the ingredients to a saucepan and stir to combine.
  2. Make it boil like a witches broth.
  3. Reduce heat so it can simmer uncovered for about 15 minutes
  4. Simmer longer if you like it thicker.
  5. Makes about 1 1/2 cups of food killer.

 

This recipe comes from Healthy Junk, get your copy here.

Pin it for later: bit.ly/HJbbqsaucepin

 

Healthy Cherry Ripe Recipe

Presenting Sharny’s favourite chocolate by far. This Healthy Cherry Ripe is all created with healthy ingredients.

 

Ingredients:

  • A serving of our chocolate before it is cooled in the fridge (see recipe here)
  • 1/2 cup goji berries
  • 1/2 cup shredded coconut

Method:

  1. Make up the chocolate in the same way as usual (see recipe here)
  2. Pour half of the chocolate into a shallow dish.
  3. Cover the chocolate with goji berries and coconut
  4. Pour over the remaining chocolate
  5. Cool in fridge
  6. Remove from dish and slice accordingly.

This recipe comes from Healthy Junk, get your copy here.

Pin for later: bit.ly/HJcherryripepin