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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 tsp baking powder
  • 1 - 2 tbsp of coconut oil (optional for a more moist/wet banana bread)
  • 1 - 2 tbsp 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 minutes.
  5. If using a bread tin, bake on 180°C for 30 - 40 minutes.
  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)
How to make:
  1. 1
    In a medium saucepan, bring juice to a boil.
  2. 2
    Allow to cool for 3 minutes, then stir in lemon juice and coconut nectar.
  3. 3
    Very gradually, stir in gelatin (so it doesn’t go lumpy).
  4. 4
    Allow mixture to cool to room temperature.
  5. 5
    Pour your lolly mixture into your shape moulds of choice.
  6. 6
    Refrigerate for at least 3 hours (overnight is great).
  7. 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 recipe comes from the cookbook Healthy Junk 2.

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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)

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 Himalayan sea salt
  • 1 tsp garlic
  • 1 tbsp paprika
How to make:
  1. 1
    Preheat oven to 200°C.
  2. 2
    Heat and stir wet ingredients until they thicken on the stovetop in a saucepan (about 5 minutes).
  3. 3
    In another bowl, combine dry ingredients.
  4. 4
    Smother chicken wings in wet mixture and then dry mixture.
  5. 5
    Place all chicken wings on a baking tray that is lined with aluminium foil.
  6. 6
    Drizzle chicken with a little coconut oil.
  7. 7
    Put in oven for 30 minutes (chicken will be golden brown and cooked through).
S and J Tips

Choose your hot sauce depending on your preference for spiciness!

This recipe comes from the cookbook Healthy Junk 2.

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Healthy Rolo Recipe

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

Enjoy this recipe!

Ingredients:
How to make:
  1. 1
    Blend dates and water until smooth and caramel consistency.
  2. 2
    Half fill chocolate mould with your liquid chocolate.
  3. 3
    Fill chocolate moulds with mixture.
  4. 4
    Add a teaspoon or so of caramel.
  5. 5
    Fill the rest with your liquid chocolate.
  6. 6
    Freeze for at least 2 hours (or overnight).
S and J Tips

You can removed the skin of the dates. We have a high-speed blender and it blends fine without removing skin.

This recipe comes from the cookbook Healthy Junk 2.

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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 tsp olive oil
  • 1 garlic cloves
  • 1 onion
  • 2 tbsp apple cider vinegar
  • 2 tbsp red wine vinegar
  • 2 tbsp coconut nectar
  • 1/2 tsp Himalayan sea salt
  • 400g can tomato puree
  • 170g tomato paste (no salt)
  • 1/4 tsp ground cloves
  • 1/4 tsp oregano
How to make:
  1. 1
    Heat oil and sauté garlic until fragrant.
  2. 2
    Add onion and cook until softened.
  3. 3
    Pour in vinegar, coconut nectar and salt.
  4. 4
    Bring to boil before adding tomato puree and paste.
  5. 5
    Bring to boil again before adding cloves and oregano.
  6. 6
    Simmer for 20 minutes until sauce thickens.
  7. 7
    Blend until smooth.
  8. 8
    Store on a glass jar in fridge for up to 2 weeks.

This recipe comes from the cookbook Healthy Junk.

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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 bicarbonate soda
  • 2 cups cream of tartar
  • 1 tsp arrowroot powder

To be extra healthy, make sure your ingredients are organic and check the label to make sure nothing else is added.

How to make:
  1. 1
    Mix the bicarb soda and cream of tartar together until well combined.
  2. 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

Did you know?

Most commercial baking powder contains aluminium to prevent reacting with the moisture in the air, so make your own and avoid all that aluminium, in case you become like wolverine.

This recipe comes from the cookbook Healthy Junk.

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Healthy Blueberry Muffins Recipe

Most coffee shops have a stack of fresh blueberry muffins sitting there on the shelf, sweet aroma drifting into your nostrils with a feeling of love, tummy love. 

Before you know it, you’re half way through your second one and about $10 short on pocket money. NO MORE!

Make your own blueberry muffins out of healthy ingredients and boggle your friends! While you’re getting shredded eating “junk”, they’re ordering skinny long blacks because “they’re watching their calories...”

Ingredients:
  • 1/2 cup coconut flour
  • 1/4 cup banana flour
  • 1 tbsp baking powder
  • 4 eggs
  • 2 tbsp coconut oil
  • 1 tsp ground cinnamon
  • 1 large mango flesh mashed like puree
  • 200g fresh or frozen blueberries

NOTE: You can use any fruit combinations you like, we just love the mango and blueberry combo!

How to make:
  1. 1
    Preheat the oven to 180°C.
  2. 2
    Combine all ingredients in a large bowl or blender (except blueberries).
  3. 3
    Stir through the blueberries last.
  4. 4
    Divide the mixture into non-stick muffin cups.
  5. 5
    Bake for 30 – 45 minutes until cooked through and golden.

Did you know?

Blueberries are one of the lowest GI fruits you can get? Many ‘diets’ that say no to all fruit, allow you to have blueberries. They’re like a loophole of deliciousness.

This recipe comes from the cookbook Healthy Junk.

Pin it for later: bit.ly/HJblueberrymuffinspin

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Healthy Barbecue Sauce Recipe

Ooh baby. Back when we were kids, adults used to call barbeque sauce the food killer, because it took away the flavour of everything and replaced it with the sweet, yet tangy and smoky magic delight we all know as barbeque sauce.

The more we were told we weren’t allowed it, the more we had it. So here it is, in all it’s miraculous glory - a healthy barbeque sauce.

Ingredients:
  • 1 cup of tomato sauce (see our recipe here)
  • 1/2 cup water
  • 1 medium onion
  • 1/2 cup apple cider vinegar
  • 2 tbsp molasses
  • 1 tbsp Worcestershire sauce
  • 1/4 tsp allspice mix
  • 1/4 tsp Himalayan sea salt
  • 1/4 tsp cinnamon
How to make:

Makes about 1 1/2 cups of food killer

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

Did you know?

Molasses is what’s left over after the sugar is extracted from the sugarcane plant.

This recipe comes from the cookbook Healthy Junk.

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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 (see our recipe here), before it is cooled in the fridge
  • 1/2 cup goji berries
  • 1/2 cup shredded coconut
How to make:
  1. 1
    Make up the chocolate in the same way as usual (see here).
  2. 2
    Pour half of the chocolate into a shallow dish.
  3. 3
    Cover the chocolate with goji berries and coconut.
  4. 4
    Pour over the remaining chocolate.
  5. 5
    Cool in fridge
  6. 6
    Remove from dish and slice accordingly

This recipe comes from the cookbook Healthy Junk.

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Healthy Chicken Strips Recipe

Fast food places came out a few years ago saying that they had created a healthy snack; the chicken strip (or chicken tender).

Plenty of overweight people became obese following that marketing disguised as advice.

Take back your waist without losing taste - here is a delicious chicken strip recipe... go on, you can go back for seconds.

Ingredients:
  • 2 boneless, skinless chicken breasts cut into strips
  • 1/4 cup coconut flour
  • 1/4 cup unsweetened shredded coconut
  • 1/8 tsp Himalayan sea salt
  • 1 egg
  • 2 tbsp coconut oil
How to make:
  1. 1
    Mix coconut flour, shredded coconut and sea salt together in a bowl.
  2. 2
    Beat egg in a separate bowl.
  3. 3
    Dip chicken breast in egg, then roll in dry mixture.
  4. 4
    Heat a frying pan over medium heat and add coconut oil when hot.
  5. 5
    Pan fry until chicken is cooked through.

This recipe comes from the cookbook Healthy Junk.

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