Because I could not live without ICE CREAM I’ve teamed up this month with Cuisinart Australia to give YOU the opportunity to turn your kitchen into an (healthier) ice-creamery too!!!! To enter – you need to jump on over to @instagram and be following @brownpapernutrition and @cuisinart_au
Tag a buddy who loves ice cream and frozen treats just as much as you do and together you can start making your own!
Giveaway opens Tuesday 4 December and entries close 12pm AEDT Tuesday 11 December.
I don’t really order smoothie bowls when I’m out and about, I see all the insta-spam of acai bowls and I’ve tried them but to be honest they simply never satisfy me. Most of those produced and purchased out at shops are acai with fruit and then a generous dose of more fruit, maybe some granola and if you so choose a squeeze of peanut butter on top. There’s not really enough protein in these bowls to satiate appetite and equally as important, balance blood sugar levels. So, I save my smoothie bowl making for home and know that I’ll be as satisfied after eating it as I would avo and egg on toast.
The key ingredients in any meal are protein, carbohydrates and fats, which are our macronutrients. When we balance these macronutrients the result is not only a nutritionally balanced meal but a very happy tummy and reduced likelihood that you’ll be reaching for another snack within 1-2 hours.
In my recipe below I’ve ensured there is protein, carbs and fats and enough of each so you’ll have the energy you need to charge through the day. I’ve also added a dash of collagen powder to support gut, bone, connective tissue and skin health.
Tell me your favourite balanced smoothie bowl combos in the comments below… Jacq x
I think Halloween is subliminally affecting my creative brain, because I made this delicious pumpkin dish with candied (maple) nuts – see what happened there? Pumpkins and candies?!?! A few Halloweens ago I made an old Hallow pumpkin spewing guacamole out its mouth, this year going for something a little more stylish, classic AND can be served way beyond Halloween.
Enter Spiced Pumpkin, Quinoa and Maple Nuts.
I hope you love this recipes as much as I, the maple nuts may well be the end of you – so hard to resist!!! Don’t let the joy of them on this occasion mean you eat them alllll the time however. Nutritionally, a small handful nuts (brazil, cashew and almond are a super combo) for your daily snack is recommended and then a little treat like these on occasion is the way to go!
SPICED PUMPKIN QUINOA AND MAPLE NUTS
Gluten free : Vegan
Serves 4 as a side
1/4 jap pumpkin, approx 700-800g, sliced into 4 wedges
2 teaspoons ground cinnamon
2 teaspoons olive or melted coconut oil
1/4 cup tricolour quinoa
1/2 cup fresh herbs, rocket or baby spinach, finely sliced
1/4 small Spanish onion, finely diced
1/2 lemon cut in wedges
Sea salt and black pepper
1/4 cup walnuts, roughly chopped
14 cup pecans
1/4 cup pistachios
1 tablespoon maple syrup
1 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
HEAT oven to 22C and line two baking trays with greaseproof paper. Place pumpkin pieces on one tray, sprinkle with cinnamon and oil and toss to coat. Place in oven to cook for 20 minutes.
ROAST nuts on the other tray, by tossing with maple syrup and placing in oven to cook for 12 minutes. Check half way for even cooking and toss gently.
COOK quinoa with 3/4 cup cup water, until absorbed and tender. Fluff with a fork and set aside.
WHISK dressing ingredients together in a small bowl.
SERVE on large platter or tray. Sprinkle half the spanish onion, maple nuts, fresh herbs and cooked quinoa on the base of the tray, top with pumpkin pieces then repeat. Pour dressing into a small dish on the side of the platter, season all with sea salt and black pepper and serve with lemon wedges.
The best way to reboot your health routine is to plan ahead. If you’re guilty of reaching for chocolates after dinner, make these healthy peanut butter oat bars and stash them in your freezer. Break off a little after dinner and enjoy something sweet – without the guilt. They are dairy-free, vegan wholefoods goodness with just four ingredients that you probably already have in your pantry. The addition of inulin gives them a nice fibre boost. Inulin is a type of soluble fibre that functions as a prebiotic in your gut – a food source for the beneficial bacteria that live there. You can add inulin to your morning oats or in raw snack bars like these scrumptious peanut butter oat bars. Enjoy!
Peanut Butter Oat Bars
Dairy Free / Vegan
Makes 8-10 bars
1.5 cups medjool dates, pitted
1 cup peanut butter (100% pure)
1 cup rolled oats
2 tbs inulin
Line a slice tin with baking paper.
Soak dates in warm water for about 10 minutes and then drain well. Squeeze out any excess water.
Put dates in a blender and blend until the mix forms a paste.
Add oats, peanut butter and inulin to blender and keep blending until crumbly.
Pour in ¼ cup water a little at a time or until the mix forms a fudgey ball.
Press the mix into the lined slice tray until smooth and even on top.
Pop in the freezer for an hour.
Take out of the freezer and cut into 8-10 bars (depending on how thick you like them).
Place the bars in an airtight container with baking paper between any layers and pop in the fridge or back in the freezer.
(They will keep well in the fridge for two weeks and in the freezer for two months.)
Some crave sweet, the gals in our kitchen and I crave crunchy, savoury with a little bit a creamy and this one delivers! Have you tried Puy Lentils before? They’re slightly smaller than a brown lentil, green and more delicate in flavour, teamed with the broccolini, pepitas and goat cheese they make the most delicious side salad topped with some protein and lunch for the next day! We grabbed our dry ingredients for this recipe – lentils, pepitas, chilli flakes and pumpkin seed oil – from our buds at Naked Foods. So much fun choosing from their amazing selection, forces you to try new things you may not usually and that’s how you learn new things, grow and diversify your nutrition! Simple things you know?
PUY LENTIL, BROCCOLINI, PEPITA AND GOAT CHEESE SALAD
Serves 4-6 as a side
Gluten free : Sugar Free : Nut free
1 cup of organic french green lentils
1 bunch of broccolini
200g green beans
1/4 cup organic pepitas
1/4 cup parsley leaves (picked)
1/4 tsp organic chilli flakes
3 tbsp pumpkin seed oil
2 tbsp lemon juice
1/2 tsp of celtic sea salt
100g feta or goats cheese (optional)
In a large saucepan, add lentils and 3 cups of water. Bring to a boil, reduce heat and simmer for approximately 20minutes, strain and cool. Blanch beans and broccolini in boiling water for 5 minutes, strain and refresh with cold water. Whisk together lemon juice, pumpkin seed oil, salt and pepper in a small bowl. Gently toss the ingredients with the dressing. Spoon onto a serving platter, crumble feta over the top (if using) and serve.
Don’t know about you but I’m alllll about the simple, nourishing, delicious treats – in fact it’s how I started my business some 6 years ago with a healthy delicious muffin at the Bondi Farmers Market…sweet baby jesus how that time has FLOWN! These days you’ll find most of my nutritious treats in the freezer section of my kitchen – a variety of them, (cuz why just have one when you can have 4)?!!?) sliced, ready to grab when I have the little hankering and these d-frikkin-lish 5 Ingredient Matcha Coconut Slice are in there right now. There is always Matcha in my pantry/tea cupboard (sooooo many teas, can’t get enough, tea is LIFE!) and this month because my gorgeous friend @matchamaiden is the best, we’ve partnered to give all our customers on Brown Paper Eats a sachet of matcha when they order their EATS! Rad right? Did you know Matcha is an incredibly, abundant source of antioxidants to protect your cells from stress and oxidative damage? DID YOU ALSO KNOW YOU CAN HAVE YOUR SWEET TREAT AND NOURISH YOURSELF TOO???! If not then this recipe is your ticket right here to all the good nutrition with a delicious green matcha twist! Enjoy my friends… Jacq xx
5 INGREDIENT MATCHA COCONUT SLICE
Gluten free : Dairy free : Sugar free : Vegan
1/2 cup tahini
1 cup coconut cream
3 tablespoons maple syrup
3 teaspoons matcha powder
1/3 cup coconut oil, melted
Pop all ingredients in a blender or food processor and pulse until creamy. Pour into lined loaf tin and place in freezer to set for 6-8 hours. Store and serve direct from the freezer – storing and serving from freezer is an important element to this treat or it will melt fairly quickly and become more dough like in consistency than fudgey.
+Sesame seeds and coconut flakes used for styling but should have them on hand, sprinkle on top and make it a 7 ingredient recipe!