ALL IN A BOWL BREAKFAST

Not the most exciting of breakfasts, however when you are short on time this morning meal cannot be beat. You've got your calcium from the yoghurt, fibre and antioxidants from the fruit & chia seeds, antioxidants from the seeds, protein from the nuts and a full stomach from the oats or granola. I love this fuss-free breakfast. I have issues with lactose however natural yoghurt seems to be fine. If you cannot stomach yoghurt, substitute for 1/3 cup unsweetened almond milk or oat milk. 

Ingredients

• 100-125g natural yoghurt (with a sugar % of less than 7% per 100g)
• 1 serving of fruit, such as 1 kiwi fruit, 1 small apple, 1 small pear, sliced 
• 1 tablespoon chia seeds
• Optional - 1 tablespoon flaxseed (not in photo)
• 15g almonds (can be chopped or flaked)
• 50g oats or 3/4 cup homemade granola 

Method 

1. Place all the ingredients in a small bowl and stir together if you wish. 

Total Preparation time / 5 minutes max 

x Emily 

DATE, SEED & NUT BLISS BALLS

I love bliss balls as a snack, as an after dinner treat or as a middle of the day indulgence with a cup of herbal tea. I like to use fresh Medjool dates, as they are lower in sugar and calories to dried. I only try to use 1 fruit in my bliss balls to minimise the sugar levels. I also like to use a relatively small amount of seeds and nuts, and instead let the other ingredients shine; in the case of the recipe below, cacao and tahini (sesame seed paste). I have no doubt that everyone of you can throw whatever you have on hand into your food processor and make amazing tasting bliss balls; I'm just urging you to think of the percentage of sugar in each individual bite. If you love lots and lots of ingredients in your bliss balls, make smaller balls so that you do not consume as much sugar and as many calories. 

Ingredients

• 2 cups raw Medjool dates (300g), pitted & roughly chopped
• 1/2 cup raw, unsalted cashew nuts 
• 1/2 cup almonds
• 2 tablespoons chia seeds
• 2 tablespoons raw cacao 
• 1/2 cup unsweetened desiccated coconut 
• 1 tablespoons tahini (sesame paste) or if you do not have substitute for 1 extra tablespoon maple syrup 
• 1 tablespoon organic maple syrup 

Method 

1. Place the chopped raw dates in a food processor and process until smooth. You may need to add a few little splashes of water to stop the dates concealing into one big ball. 

2. Add the rest of the ingredients to the processor and process until well combined. Add ¼ cup water, a tablespoon at a time, if the mixture is too dry.

3. Mould the mixture into approximately 25 even sized balls.

Place in the refrigerator for a minimum of 1 hour before eating. 

Makes / 25

Total Preparation time / 20-25 minutes 

x Emily 

SIMPLE CHIA PUDDING

I’m a huge fan of chia seeds and incorporate them into my daily diet, whether it’s a tablespoon mixed in with muesli, blended in with a smoothie or sprinkled on top of a salad. My newest obsession is chia puddings, a healthy alterative to the dessert cravings I often suffer from. Very easy to make, these puddings are budget-friendly, filling and a wonderful alternative to yoghurt for my lactose intolerant buddies out there. I like making very simple chia puddings and letting the toppings shine, however you can add more ingredients to step 1, such as ground ginger, shredded coconut and/or a natural sweetener other than vanilla. 

To read more about the benefits of chia seeds and why you need these in your diet, clink on this link to see a post in January I did about this superfood; http://soulfulsandwiches.blogspot.com.au/2013/01/antipasto-salad-with-buffalo-mozzarella.html.

INGREDIENTS

• 400ml (1 1/2 cups) light coconut milk 
• 1/3 cup unsweetened almond milk (or you can substitute for oat milk, rice milk, quinoa milk, cow's milk)
• 1/4 cup chia seeds (white or black or a mixture of both)
• 1 teaspoon pure vanilla extract
• To serve: (optional); 1 handful of chopped up fruit (raspberries, strawberries, blueberries, etc) and nuts, a drizzle of organic maple syrup. 

PREPARATION 

1. Pour the coconut milk, other milk of your choice, chia seeds and vanilla into a jar with a screw-top lid.  Screw the lid on tightly and then shake the jar vigorously until the chia seeds have mixed in nicely with the milk and none remain on the top of the lid or stuck down the bottom of the jar. 

2. Place in the refrigerator for one hour. Remove after this time and shake the jar well. Place back in the fridge for another 3 hours or until the chia seeds have become gelatinous and formed a pudding thick consistency. Serve cold, topped with a small serving of fresh fruit, nuts and/or a drizzle of maple syrup, if desired. 

Serves / 4 

Total Preparation time / maximum 5 minutes 

Total Refrigeration time / 4 hours 

x Emily 

CHIA COATED CAROB BALLS

Another ball recipe! I really go crazy for these as they stop me from running to the supermarket and grabbing lollies or other artificial sugary things. They serve as desserts, snacks and nutritious gifts.

I attended a raw cooking class a few weeks ago where carob powder was first introduced to me and it has been on my radar since then. The benefits of this powder (made from the carob plant that grows fruit known as carob pods) are extensive. These carob pods are grown in warm climates and have been consumed for over 5,000 years. Carob powder is an excellent alternative to cocoa powder, as it is caffeine free, high in calcium, rich in vitamins & minerals and can provide relief to gastro problems and coughs. It is quite strong, so just 1 or 2 teaspoons will do when making sweets such as the recipe above. Try swapping cacao powder for carob powder for a caffeine free snack once in a while. 

INGREDIENTS

• 300g dates
• 1/4 cup almonds
• 1 heaped teaspoon carob powder
• around 1/3 cup mixture of white & black chia seeds 

PREPARATION

1. Process the dates in a food processor until smooth. (You may need to add small splashes of water to the dates during the processing stage to be able to get the smooth consistency). 

2. Add the almonds and carob powder to the processor and very lightly process for a few seconds. Remove from the processor and form into 12-14 small balls. Pour the chia seeds onto a flat plate and roll each ball until all sides are covered by the seeds. Place in the refrigerator for 1 hour and then eat. 

Makes / 12 - 14 balls

Total Preparation time / 15 minutes maximum (plus 1 hour refrigeration). 

x Emily