Choc Granola Crunch

I love granola, but it seems way too often these brekky options are packed with sugars and unnecessary sweets.
So instead I made my own totally gluten free friendly granola all in the space of 15 minutes.

This recipe is super quick to whip up, but be careful because you just may find yourself chowing down on half the batch as soon as you see this tray come out of your oven.

Oh so yummy and completely good for you too! Its a win win all round!

Macro Breakdown per serve
Carbs: 17.1 grams
Fat: 6.8 grams
Protein: 4.2grams
Total Calories: 148 calories

Serves 8 (1.3 cup)
What You Need.
1/4 Cup Walnuts
1/4 Cup Goji Berries
1/4 Cup Linseeds
1/4 Cup Sultanas
1/4 Cup Sunflower Seeds
1/4 Cup Pepitas
1/4 Cup Coconut Shavings
1/4 Cup Buckinis (Dried Buckwheat)
2 Tbsp Pure Maple Syrup
1 Tbsp Cacao Powder

What You Do
Preheat the oven to 160 degrees and line a medium sized tray with baking paper
In a medium sized bowl, place all your dry ingrediants and mix well.
Pour in your maple syrup and stir through once again until the granola is evenly coated and slightly sticky to touch.
Scoop out the granola mixture onto your lined baking tray and spread evenly.
Once your oven is ready, pop your tray in and cook for 10 – 15 minutes, or until the granola is crisp and crunchy.

Take out and allow to cool before serving with your favourite fresh fruit or yoghurt!

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Winter Spiced Quinoa Porridge

It’s winter here and Melbourne, and mornings are becoming harder and harder to remove myself from my bed.

When it’s this dark and cold everyday, you really need something that’s going to warm your insides up and put that spring back into your step!

So instead of another plain old oats recipe, I mixed things up and went for the super grain that is quinoa! Quinoa is gluten free, high in protein and high in fibre, you’re pretty much winning whenever you have a bowl of this stuff!

So given its winter, I wanted to incorporate all of those delicious winter spices like cinnamon, nutmeg and all spice, along with juicy sultanas and crunchy walnuts.

Macro Break Down per serve
Carbs: 49.9grams
Protein: 8.5 grams
Fats: 7 grams
Total Calories: 297 calories

Serves one.
What You Need.
1 Cup cooked Quinoa (1/3 cup dry will cook to 1 cup)
1 Tbsp Sultanas
1 tsp Cinnamon
1/2 tsp Nutmeg
1/2 tsp All Spice
3/4 Cup Almond Mylk

Walnuts to top!

What You do
NOTE: this recipe works best if you cook your quinoa prior to the morning of making your porridge – saves you time and hassle!
In a small sauce pan, place in your cooked quinoa, spices and mylk. Stir on a medium to low heat for 10 minutes or so, until your grains have completely soaked up the liquid. Sprinkle in your sultanas and stir through until warmed
Swerve up with your choice of honey, greek yoghurt, walnuts or berries (pictured above).

This hearty bowl is perfect for an gluten free porridge option and tastes delicious! I would love to know what your favourite “go to” breakfast meals are!

Choc Honeycomb Power Stack

Choc Honeycomb protein pancakes anyone?

These bad boys taste like a Crunchie bar in pancake form… need I say more!
Saturday mornings are PT mornings. So I know that the session ahead of me is going to be challenging, both physically and mentally.
With that being said, knowing I get to come home and chow down on a stack like this one, GUILT FREE, (because let’s be honest, it’s all wholesome clean ingredients & my body is in need of refuelling) is the perfect way to kick start my weekend.

Essence of G is all about finding ways to “treat yourself” but in a way that nourishes are bodies and helps us be the best we can be, every.single.day!

Carbs: 54 grams
Proteins: 34 grams
Fats: 5.7 grams

Calories: 447

Makes 10 small pancakes

What You Need.
1/3 Cup Rolled Oats
1 Scoop Choc Honey Comb Protein
1 Egg
1 Banana
1/2 Tbsp Cacao Powder
1 tsp Maca Powder

1/3 Cup Water to blend
** alternatively nut mylk works just as well

What You Do.
For the quickest and easiest process, place all ingredients into your blender and blend on high until well combined
Heat a medium pan with a small spoonful of coconut oil
Carefully pour out your desired pancake size into your pan
These pancakes are quick to cook & may not bubble, so be sure to keep an eye on them!
Flip when required and plate on up!

To top I drizzled over some of my favourite peanut butter and sprinkled with dried buckwheat for an extra crunch!

As always if you have any questions or recipe requests, don’t be shy!! – I would love to hear from you.

xx

Cookies n Cream Dream Stack

Cookie n Cream, in a pancake stack?

Yep its been done, this stack is delicious & better yet,  still totally clean.
So if you could just leave any guilt or shame at the door, that would be great.

You heard right, the Essence of G kitchen turned a typical sugar filled dessert into one protein pancake stack of goodness! You are most welcome team ;).

New fitness goals have been set for 2017, along with a regime of counting macros, and PT sessions to gain the knowledge I need, to get to where I need to be.
All that being said, I was in need of restocking the protein powder supply!

My “go to” for the last year has been Bulk Nutrients for all my supplements and protein needs. This is where I stumbled upon their WPI Cookies and Cream flavour – & let me tell you, they have done it justice.
BN are a Tassie based business and super quick to deliver! Head over to their website above to have a good suss of everything they have to offer – including vegan friendly products!

Before you know it, I had lists of recipe options to create and share with you all, and this cracked the top 3! (…keep your eyes peeled for more to come)
Plus, its pancakes, so everyone’s a winner here!

Macro Break Down


Carbs: 54 grams
Proteins: 34 grams
Fats: 5.7 grams

Calories: 447

Makes 10 small pancakes


What You Need.
1/3 Cup Rolled Oats
1 Scoop Cookies n Cream Protein Powder
1 Egg
1 Banana
1/2 Tbsp Cacao Powder
1/3 Cup Water
** alternatively nut mylk works just as well
1 tsp Vanilla (optional)

What You Do.
For the quickest and easiest process, place all ingredients into your blender and blend on high until well combined
Heat a medium pan with a small spoonful of coconut oil
Carefully pour out your desired pancake size into your pan
These pancakes are quick to cook & may not bubble, so be sure to keep an eye on them!
Flip when required and plate on up!
To really go the whole nine yards, I sourced a packet of Gluten Free Creme Choc Biscuits , smashed up two (totalling to additional 102 calories – pretty good!) and dolloped on a tablespoon of greek yoghurt – as pictured above.

This stack was delicious and I would love to know how you go if you decide to give it a crack!

As always if you have any questions or request, drop me a line – I would love to hear from you.

xx

Easy Peasy Egg Cups

We all know that feeling of rushing out the door on a week day morning, getting into work to suddenly realize…….you forgot breakfast.
Again.

It seems all to often we are struggling to find time in the mornings, to prep and cook a hearty and wholesome breakfast to get our day started right.

If this sounds like you, have no fear because the Essence of G kitchen has got your back!
Easy, Peasy Egg Cups are perfect to grab and go, without the hassle of cooking, cleaning and taking the guess work out of trying to find a make shift breakfast at your desk this week!
Creates 9 Egg Cups


Calories: 61 per Egg Cup
F:
3.6 grams
C:
1 gram
P:
5.7grams

What You Need.
5 Eggs
1 Cup Spinach
1 Cup Tomato
1 Cup Mushrooms
1/2 Cup Smoked Salmon
1/2 Cup Almond Milk

What You Do.
Start by preheating your oven to 180.
Chop up the spinach, tomato, mushrooms and spinach into small cubes
In a large bowl, crack all five of your eggs and whisk together
Pour in your almond mylk and whisk again
Place in your chopped ingrediants and stir through
Grab out a muffin tin and line with individual squares of baking paper
NOTE: this is super easy and a lifesaver to remove the cups once cooked
Using a soup ladle, ladle out each portion of your egg mixture
Be sure to avoid filling the mixture to the top, these bad boys will rise slightly and we want to avoid them spilling over
Place in the tray in the oven for 20 minutes, or until cooked through and slightly golden on top
Take out, let cool and place in zip lock bags to freeze

Whack these bad boys in the sandwich press or zap in the microwave and you will have yourself a wholesome and delicious brekky.

Nourish Me Smoothie Bowl

This little bowl is packed with all kinds of hidden nutrients and vitamins. Not to mention it tastes pretty damn delicious.

Beetroot. Beetroot. Beetroot. If you told me to eat one, I’d scrunch up my nose like a 5 year old and turn the other way.
But!
Blending this vitamin C boosting vegetable is a perfect way to get your daily intake.
Not only does it count for 11 percent of your vitamin C intake, it’s also a  fantastic source of  folate (which we need for the formation of our red and white blood cells) and manganese (perfect for helping us absorb calcium and creating essential enzymes for building our bones).
How could you say no to that?

To mix up your weekly breakfast or lunch, with a jampacked bowl of nutrients, see the below recipe and you’ll be slurping this down in no time!

What You Need.
2 – 3 Baby beetroot
2 Carrots freshly juiced
2 frozen Bananas
Handful of Frozen or Fresh Berries
1/2 scop vanilla Protein Powder
Dash of Nut Mylk (I opted for Almond)

What You Do.
Firstly juice up your carrots.
Then the simplest of all instructions, pop the ingredients into your blend and blend on high for 2 minutes.
Scrape down the sides and stir if need be, the frozen bananas may need a bit of help to blend.
Pour your lovely mixture into a bowl or jar and top with your favourites!

pictured above is:
Buckinis,shredded  coconut, pepita seeds, raspberries, almonds.

I’d love to know how you guys went with this one if you’re brave enough to give it a crack!
Its super delicious and super refreshing, you’ll be able to buzz about your day bursting with energy after this one :).

 

Back to Basics: Banana Bread

Everyone has one food that they cannot say no to.

Mine is banana bread. Toasted, buttered, cold or smothered in Peanutbutter,it’s safe to say I’m a fan.

There’s nothing better than a toasted slice, with a coffee on a winters morning.
But of course we all know how much sugar and artificial fillers these bread loafs contain. When to comes to anything sweet, always be sure to check the label!
I have found a gem of a cafe in Melbourne CBD called “Seedling”, their food is beautiful and made freshly on sight every single day. Vegan friendly, paleo based and all of the good with none of the bad.
I’ve come to fall in love with their, you guessed it, banana bread.

So because adulting is hard and money is tight, I’ve conjured up this little recipe below that is super simple, refined sugar fread and completely wholesome!

What You Need.
3 – 4 medium sized bananas
2 cups of whole meal flour
2 Eggs
** to cater for our vegan friends, eggs can be substituted for flaxseed eggs
1/4 cup  Coconut Oil
1/4 cup Mylk (Coconut, Almond, Oat)
2 tsp Cinnamon
2 tsp Maca Powder
1 tsp Vanilla Extract / Essence / Paste
1 tsp Baking Soda
1 tsp Bicarb Soda

What You Do.
Preheat your oven to 160C fan forced. Line a cake tin with baking paper and grease the sides with coconut oil.
In a medium sized bowl, mash the banas with a fork until the consistency is smooth and runny.
Add in the egg, coconut oil, vanill, mylk and stir.
Once well combined, slowly add in the flour, cinnamon, maca, and sodas until the mixture becomes  heavy and thick.
Pour in your mixture into the lined cake tin. Feel free here to add any toppings such as chopped nuts, sliced banana or fresh berries – give it your own littl personal touch!
Pop in the to cook oven.
Keep in mind this dough is quite moist and heavy, always allow a good hour for cooking time, an additional 20 minutes may be rewuired depending on the force of your oven.

Always check with a skewer in the thickest part of the bread to ensure the laof has cooked through.

Always press down lightly onto the top of the loaf, if it springs back instantly, it is cooked!
Let the loaf cool for 15 minutes before removing it from its tin.

Slice and serve, or package and freeze!
Freezing these slices means you will be covered for brekky no matter how late you are running for work!

Acai Good Times!

Ever since a trip to Bali in early 2016 I have been hooked on acai bowls!

It seems there’s only a few places in Melbourne who seem to have their technique down pat when it comes to whipping these creations up (Shout Out to Acai Brothers!).

But of course adulthood has struck again and I find myself budgeting to both pay bills and still save. So breakfast out is not on the cards right now.

I know all too well that people share these feels ✌🏻. So! Want an Acai bowl on a budget ? See below the most simple of recipes that doesn’t skimp on flavour!

My goal here was to cut out those additional sugars from the fruit juices or artificial fruits some cafes serve in these bowls.

All goodness. No nasties. All love.

What You Need

2 -3 medium sized bananas ( chopped and frozen / chilled )

1-2 packets of frozen Acai; don’t skimp on any imposter-like Acai blends here, I always use the Amazonia Acai freezer packets, cheap but wholesome

1/2 Tbsp. Honey or Agave Nectar or Pure Maple Syrup

A dash of almond milk or coconut water to blend.

What You Do. 

Simply place all ingredients into a food processor and blend on high

You should reach an almost “soft ice cream” texture, this is perfect for eating right away!

If you wish to use these bowls for brekky meal prep – simply blend until desired, and pop into the freezer in ziplock bags.

This will help with portion control and allow an easier method to remove the Acai, opposed to scraping it out of a container.

Toppings!

Quite literally the best part of any Acai bowl! You can keep it simple or just pile it on, the choice is yours.

Favourite toppings of mine include;

  • Cacao Nibs
  • Goji Berries
  • Shredded Coconut
  • Peanut butter
  • Banana
  • Strawberries
  • Paleo Protein Crunch Mix (packet from Coles)
  • Chia Seeds
  • Shredded Dates

The world is your oyster on this one and that’s why I love them so much!

Versatile but easy. Freezer friendly and oh so good for you!
I’d love to know what your favourite Acai combos are?

Have you tried different recipes ?

Or where was your most delicious bowl had?

Xx

Breakfast Super Salad

Get your mornings started the right way with this super yummy superfood salad!

Whether you whip this dish up on a lazy Sunday morning, or prepare throughout the week for a work day morning treat!

What You Need. 

2 Eggs

1/2 Avocado chopped

1 handful of Spinach

1 handful of Kale

Fresh basil leave 2-3

Tsp Sesame Seeds

Tsp Chia seeds

8 Almonds crushed

Squeeze of Lemon juice

Squeeze of Olive oil

Goats cheese crumbled to top

Salt and pepper to taste


What You Do. 

Prepare your eggs to your liking -poached or hard boiled, even scrambled depending  on preference.

Place kale, spinach and basil leaves in a bowl. Massage in olive oil, salt and pepper and lemon juice.

Add in the remaining ingredients and stir through.

Place egg on top and enjoy !!

Quick, simple & delicious

Berry Breakfast Muffins

image

If you find yourself constantly running out of the house every week day morning and getting into work in your mad rush to realise…. you didnt pick up breakfast!
Instead of going down to the local cafe and getting something packed with sugar and preservatives, prep these yummy little berry muffins instead.
So no morning will leave you super hungry or coming down from a sugar rush.
These little gems are packed with flavour that will leave you wanting more!

Makes Approx 8.

What You Need.
3 tsp Lemon Juice
2 tsp Vanilla Essence
1/4 cup Coconut Oil
1 cup Almond milk
                ( add in 1 tsp of Apple Cider Vinegar to  create “buttermilk” Almond Milk )
1 Egg, 1 Egg White
               ( use flaxseed egg option if you are vegan – click link at bottom of page)
1tsp salt
2 1/2 tsp Baking Powder
1 1/2 cups Brown Sugar
2 1/2 cup Wholemeal Flour

2 cups Blueberries (frozen or fresh!)

What You Do.
Preheat your oven to 180 Celsius.
Stir together the brown sugar and lemon juice in a small bowl.
Heat a small saucepan and add in 1 cup of blueberries, once warmed through add in 1 tsb of your sugar mixture.
Heat until your mixture comes to the boil and the berries breakdown. Set aside to cool.

In a large bowl mix together the flour, salt, baking powder and remaining sugar mixture.
Melt down coconut oil and stir through.
Pour in Vanilla essence and eggs.
Slowly fold through the remaining 1 cup of blueberries.
Scoop out the mixture into a greased muffin tin.
With a small spoon top your mixture with the cooled berry sauce.
Place in oven and bake for 20 to 30 minutes or until golden brown.

These treats are easy to freeze for the week and perfect for individual brekkys on the run!!

flaxseed egg link http://http://www.veganbaking.net/recipes/egg-replacers/flax-seed-egg-replacer