Square One Vege and Feta Frittata

We all love an easy, healthy, fast to create meal! I made this one between a dance class and a work meeting. Used up all the vegetables that I had left in the fridge. 

Know your nutrients

Eggs are jam packed with protein, they keep you fuller for longer and are such a great 'go to' when I am lost for what to make the family to eat. Yes, Iron is found in lean meat cuts (and fatty ones...but) a lot of people who don't eat meat worry that they are not getting enough iron, but if you think about it...where do the cows get their iron from? GREEN GRASS!...so where can we get our iron directly from? GREEN VEG!

Ingredients

  • 8 eggs
  • Pinch of Salt
  • Pinch of Pepper
  • 1 Red Capsicum
  • 1 Zucchini
  • 4 x Mushrooms
  • 2 Handfuls Baby Spinach
  • 1 Cup chopped broccolli 
  • 2 Cups Cheese (Feta, Edam, Tasty or mix 1 cup of each, even mozarella)

Directions

Line your baking dish (approx 15 x 30cm) with baking paper, coconut oil or butter, and turn your oven on to 160 degrees celsius.

With a fork whisk the eggs, salt, pepper and cheese together.

Chop up your other vegetables (or if hiding from children, whiz them in the food processor) and then pop them on a skillet, or pan for 4 minutes to head, and wilt the baby spinach leaves.

Add vegetables to the cheese and egg mix, mix well.

Pour onto the baking dish and place into the oven for 30 -35 mins. (You can top with some more cheese before placing in the oven if you wish).

Serve with a green salad and a little chipotle sauce ;-)

Square One Zucchini and Chia Bread

This will really impress the family or friends, but it is truly so easy to make! The ingredients can all be bought in the local supermarket and its a great way to get some greens into the family.

Know your nutrients

Zucchini is full of potassium which is great for controlling blood pressure, and it is high in vitamin C, which is great for helping the lining of your blood cells to function better. Chia seeds are very high in Omega-3 fatty acids. In fact, chia seeds contain more Omega-3s than salmon, gram for gram. Omega-3's assist the body in decreasing inflammation, and therefore help to keep us heathy and working to our best.
 

Ingredients

1 Cup Baking Mix/GF Flour/Flour/Coconut Flour/Tapioca (whatever flour floats your boat - except rice flour in this case)

  • 2 Cups Almond meal
  • 1/2 TSP Salt
  • 1 TSP Baking powder
  • 1/2 Cup Chia seeds
  • 1/3 Cup Sunflower Seeds
  • 1/3 Cup Pumpkin Seeds
  • 6 Eggs
  • 2 TSP Apple cider vinegar
  • 3 Large zucchini, grated
  • 2 TBSP olives, finely chopped

Directions

Turn oven on to 160 degrees celsius and line a loaf tin or baking tray. 

Combine all dry ingredients in a bowl; flour, almond meal, chia seeds, baking powder, sea salt, 1/2 the pumpkin seeds and 1/2 the sunflower seeds and mix well.

In another bowl whisk the eggs lightly with a fork, add apple cider vinegar, zucchini and olives, mix well.

Combine ingredients and pour into the loaf tin/oven tray, whatever works for you! and place in the oven for 45 mins - 1 hour. Mine came out ready at 52 mins. To determine if it is ready or not just place a knife into the middle of it, if it comes out with unbaked ingredients on it then its not ready, if it comes out clean or crumbly then you are good to go!

Serve with butter, cashew butter, almond butter...butter..mmmmm.

Square One Citrus Bliss Coconut Balls or Slice

This Bliss Ball slice is so insanely easy. You will wonder why you haven't been making it more often!

Know your nutrients

Lemon as your citrus option is cleansing for the kidneys and liver. Protein will keep you full for longer and the fats in coconut are full of Omega's to keep your hair shiny, your moods happy and you skin glowing amongst many other benefits.

Ingredients

  • 3 TBLSP Honey
  • 4 TBLSP Coconut 0il
  • 1.5 cups Dessiccated coconut
  • 1 cup Almond meal
  • 1 TBLSP Vanilla flavoured protein powder
  • 1 Lemon (juice and zest) or 5-6 drops doTERRA lemon essential oil

Directions

Combine the almond meal, coconut and protein powder in a bowl, mix well. Add the honey and coconut oil and juice and zest of a lemon and mix well until all combined. Alternatively add everything to the blender and blitz.

Once combined, roll into small balls, or press it flat onto a tray. Refrigerate for around 4 hours, then slice up or eat balls!

Yum!

Square One Guilt Free Coconut and Banana Pudding

Square One Guilt Free Coconut and Banana Pudding

We all want and crave a little something sweet sometimes. This dairy and gluten free pudding is the perfect pudding to satisfy those cravings, while also adding some much needed essential nutrients and healthy fats.We all want and crave a little something sweet sometimes. This dairy and gluten free pudding is the perfect pudding to satisfy those cravings, while also adding some much needed essential nutrients and healthy fats.

Beetroot Red Velvet Cupcakes

I have to admit, when I saw these I thought - I bet they are really tricky and take ages to make. WRONG! These seriously whipped together in about 5 minutes (I have adapted the recipe from Sarah Wilson) then threw them in the oven and before I knew it I was icing them and placing little baby feet sticks in them for our own Arna's Baby Shower party!

Know your nutrients

Did you know Beetroot is so sweet, these little numbers don't even need a sweetener in them!

Many studies have suggested that increasing consumption of beetroot decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

Beetroot is also believed to help:

Dementia: Researchers at Wake Forest University have found that drinking juice from beetroot can improve oxygenation to the brain, slowing the progression of dementia in older adults. Consuming beetroot juice as part of a high nitrate diet can improve the blood flow and oxygenation to these areas that are lacking.

Diabetes: Beets contain an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. 

Digestion and regularity: Because of its high fiber content, beetroot helps to prevent constipationand promote regularity for a healthy digestive tract.

Inflammation: Choline is a very important and versatile nutrient in beetroot that helps with sleep, muscle movement, learning and memory.

Exercise and athletic performance: Beetroot juice supplementation has been shown to improve muscle oxygenation during exercise. Quality of life for those with cardiovascular, respiratory, or metabolic diseases, who find the activities of daily living physically difficult because of lack of oxygenation, could be improved.

INGREDIENTS

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  • 2 large beetroots, scrubbed, washed and grated
  • 2 eggs
  • 1 teaspoon ground cinnamon
  • pinch sea salt
  • 1 1/2 cups almond meal (or in this case I used ground linseed, you could also use LSA, or ground flaxseed)
  • 1/3 cup raw cacao powder
  • 1/4 cup coconut oil
  • 1/4 cup rice malt syrup 
  • 1 teaspoon baking powder

For the icing:

  •  1 teaspoon rice malt syrup 
  • 1 cup coconut cream

DIRECTIONS

Preheat the oven to 170 degrees celsius and line a cupcake tin with 12 cupcake cases.  Blend all the ingredients (not including the icing ingredients!) in a blender or using a stick blender to form a smooth batter, then pour onto the cupcake cases.  Bake for 35 - 40 mins or until a skewer comes out clean. 

To whip the coconut cream, chill the can of cream in the fridge overnight and the bowl for whipping, then pour 1 cup of thick cold coconut cream into the chilled bowl and whip for 30 seconds with the beaters on high. Add the rice malt syrup and whip for another 1-2 minutes. When cream resembles thick whipped cream add it to the cupcakes and store the lot in the fridge, or serve immediately (as the cream will stay cool and set)

Serve alone or topped with whipped coconut cream, yogurt or cream cheese.



Square One Oat, Cacao Nib and Raisin Cookies

The tin is empty again, I am getting sick of this happening! I am missing out on all my healthy baking treats. These cookies are really easy to bake, they are soft and fluffy, with the crunch of the contents you choose. Sometimes I substitute raisins for more cacao nibs, sometimes for seeds, but its so easy to swap things in and out. Have fun creating!

Know your nutrients

Did you know that oats may reduce the asthma risk in children?! They boost the nutrition profile of gluten free diets, increase appetite control hormones, oats beta glucons improve immune systems, oats help cut the use of laxatives, help reduce the risk of type 2 diabetes, improve insulin sensitivity, lower bad cholesterol and help lower blood pressure! Yep - that little humble oat is a beauty!

Did you know that organic oats are considered gluten free? 

A large body of scientific evidence accumulated over more than 15 years has proven that oats are completely safe for the vast majority of celiac patients. Oats are not related to gluten-containing grains such as wheat, barley and rye. They don’t contain gluten, but rather proteins called avenins that are non-toxic and tolerated by most celiacs (perhaps less than 1% of celiac patients show a reaction to a large amount of oats in their diets). Oats can be in a celiac’s diet provided they are selected from sources that guarantee a lack of contamination by wheat, rye or barley. Some who add oats to their diet may experience GI symptoms. This may actually be a result of the increased fiber that oats provide instead of a reaction to the oats themselves. (source: cureceliacdisease.org)

 

Ingredients

  • 2 cups oats
  • 180g real butter (not margarine or low fat!)
  • 1/4 cup coconut sugar (to bind)
  • 1 banana
  • 2 large eggs
  • 1 tsp vanilla essence
  • 1 cup gluten free flour (for this recipe I use Edmonds GF flour)
  • 3/4 TSP baking powder
  • 1/2 TSP ground cinnamon
  • 1/2 cup cacao nibs
  • 1/2 cup raisins (You can swap raisins out for dark choc drops, or just make entire 1 cup of cacao nibs, or use seeds! Play around)

 

Directions

1. Start heating your oven to 160 degrees. Cream together butter, sugar and banana until soft and fluffy. Beat in the eggs one at a time, beating well after each addition.

2. Stir in vanilla. Sift together flour, baking powder and cinnamon and stir into creamed mixture.

3. Add rolled oats, nibs and raisins and stir until thoroughly blended.

4. Using a tablespoon, place small heaps of mixture onto a greased oven tray, allowing room between each biscuit as they grow. Bake in pre-heated oven at 160 degrees for 15-20 mins.

5. Remove from oven and allow biscuits to cool.

6. HIDE BISCUIT TIN!

Square One Creamy Mushroom Soup

Dairy, gluten and sugar free, yet warm, creamy, delicious and filling. This mushroom soup will beat your local cafe we are sure. Soon you won't have to leave the coziness of your own house for lunch dates, you will just have everyone dropping by your place for a cup-a-soup!

Know your nutrients

Mushrooms are a secret superfood. Did you know that the humble (kinda ugly looking) wee shoot is full of goodness. On so many levels!  Whether you want to slow cancer growth, or simply prevent a cold or the flu… there’s no more powerful weapon in nature’s arsenal than the mushroom. Mushrooms are know to enhance weight loss, increase vitamin D levels in people and improve the immune system. They have potent anti-inflammatory characteristics that may help people suffering from asthma, rheumatoid arthritis, renal failure and stroke damage.

Ingredients

  • 2 stalks of celery
  • 2 cups mushrooms (your preferred variety) roughly chopped
  • 1 tablespoon olive oil
  • 1 white onion, diced
  • 6 cloves garlic, minced
  • chilli (your desired amount)
  • 1 TSP fresh thyme, chopped
  • 1 TSP himalayan salt (sea salt)
  • ¼ TSP freshly ground black pepper, adjust to taste
  • ¼ cup white wine
  • 1 cup organic chicken broth
  • 2 cups coconut milk , canned and full fat (mix well after opening)

Directions

1. Add oil to a soup pot over medium heat, then add onions, mushrooms, chopped celery and a pinch of salt.
2. Saute for 10-12 minutes or until onions are translucent and mushrooms are soft.
3. Add garlic and cook for minute, then add the spices. After another minute or so, add wine to deglaze the pot.
4. Cook for 5 minutes, stirring occasionally, then add chicken broth and coconut milk.
5. Let the mixture simmer for about 10 minutes or until it thickens to your liking.
6. Blend the creamy mixture in a blender or with a hand-held blender.

Serve. devour!

Square One Wellness Loaf

I can’t live without bread in my diet! What will I eat? 

Sounds familiar? We have this conversation on a daily basis, with friends, family and especially clients. So what is so wrong with bread? A very contentious conversation is followed. Lets be upfront, we are not bagging ‘bread’ we love bread and some of the bread products out there like The Peoples Bread and Gia (available at Soulfood Wanaka), there is nothing but living foods and beneficial nutrients hiding out in these products. In fact the traditional loafs of bread made with sourdough starters are truly beneficial for you and your gut! But bread unfortunately has evolved into something far removed from its historic beginnings and this is where the issues lie.

Know your Nutrients 

Next time you are at the supermarket, we want you to work your way down the bread aisle and pick up, what you think are the healthy bread options. Take a look at the ingredient. Substances (We call them this because they are certainly not food) that you might find are:

Canola oil: Not really a pure oil. Canola was developed through the hybridization of the rape seed, and is an oil that turns rancid very quickly. Canola oil goes through the process of caustic refining, bleaching and degumming — all of which involve high temperatures or chemicals of questionable safety. And because canola oil is high in omega-3 fatty acids, which easily become rancid and foul-smelling when subjected to oxygen and high temperatures, it must be deodorized. The standard deodorization process removes a large portion of the omega-3 fatty acids by turning them into trans fatty acids. Trans fatty acids are linked to heart disease, high blood pressure, obesity and inflammation just to name a few.

Emulsifiers: Emulsifiers are chemicals that make emulsions happen. Emulsions are crucial to the consistency of a number of mass manufactured baked goods. Ingredients such as polysorbate 80, lecithin, carrageenan, polyglycerols, and xanthan and other “gums,” all of which keep ingredients—often oils and fats—from separating. They are also used to improve the texture and shelf-life of many foods found in supermarkets. These ingredients have been found to contribute to the rising incidence of obesity, metabolic syndrome, and inflammatory bowel disease by interfering with microbes in the gastrointestinal tract. In short - Emulsifiers wreak havoc on your gut health.

Acidity Regulators: These are food additives added to change or maintain pH (acidity or basicity) and preserve food to make it last longer. Acidity regulators are indicated by their E number, such as E260. These include Lecithins, Alginic acid, Sodium alginate, Potassium alginate, Ammonium alginate, Calcium alginate, Propane-1,2-diol alginate and Agar just to name a few. The side effects…. Intestinal disorders and digestive problems are a start, but the wider effects are still unknown.

Right so what is a good solution? Well to make your own bread is the ideal one! Here is a recipe adapted from the ‘Life Saving Bread’ recipe. It is super easy, and can be adjusted to suit your tastes. Love cashew nuts? Sub the almonds for Cashews? Love sweet fruit toast? Add some mixed spice and some organic sultanas and coconut for the best fruit bread ever! I have done this and it is a winner. Have a bag of scroggin in the cupboard? Add some psyllium husk, rolled oats, chia and water and turn it into bread!

Ingredients

½ cup crushed brazil nuts
1 cup pumpkin seeds
½ cup flax seeds/linseeds
½ cup almonds
1 ½ cups rolled oats
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks 
1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
1 Tbsp. maple syrup or honey
3 Tbsp. melted coconut oil
1 2/3 cups water

Method

Combine all dry ingredients in a large bowl, mixing well. Mix maple syrup, oil and water together in a measuring cup then pour this to the dry ingredients.

Take time to mix this very well until everything is completely soaked and mixture becomes very thick. If it is not thick enough add a couple more TBSP of water.

Pour your mixture into a baking paper lined loaf tin, or silicone loaf tin. Pack the mixture in well and smooth out the top with the back of a spoon.

Cover and let the mixture sit out overnight.

Preheat oven to 175°C.

Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped.

Let cool completely before slicing... a must do or it will crumble. 

Store bread in a tightly sealed container for up to five days or freeze. Slice before freezing for quick and easy toast!