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Quinoa is loaded with protein, fibre and minerals like magnesium and iron so it’s a real super food. Add in beans and 5 veggies as I’ve done here and you have yourself a bowl of goodness that will supercharge your energy levels and keep you going for hours.
- 2tbsp olive oil
- 1 large white onion, finely chopped
- 2 celery stalks, finely sliced
- 2 medium carrots, finely sliced
- 1 can cannellini beans, rinsed & drained
- 2 cloves garlic, minced
- 1 can chopped tomatoes
- 1.5 litres vegetable bouillon/stock
- 2/3 cup quinoa
- 1 tsp dried Herbs De Provence
- 1 tbsp fresh parsley, finely chopped (optional)
- Sea salt and ground pepper
Heat oil in a large saucepan over medium heat. Add the onions, celery and carrot and fry for about 5 minutes. Add the garlic and fry for a couple of minutes.
Stir in the tomatoes and vegetable stock. Add the quinoa, bring to a gentle boil, cover and simmer for 15 to 20 minutes. Add the beans and simmer for 5 mins further. Season to taste and sprinkle with fresh parsley.
2 tbsp olive oil
1 large white onion, finely chopped
2 garlic cloves, minced
2tbsp of fresh ginger, finely chopped/grated/minced
1/2 red chilli, de-seeded and finely chopped
4 medium sized sweet potatoes, peeled and diced
½ tsp ground mace/nutmeg (optional)
900ml of vegetable bouillon
1 tsp of sea salt
mini tin of coconut milk (approx 150ml)
Juice of ½ a lemon
Peel and dice the sweet potatoes and set aside. Heat the oil in a large pot then fry the onions over a medium heat until softened. Add the ginger, chilli and garlic, giving them a stir and cook for a couple of minutes.
Add the sweet potato, nutmeg and salt. Cook and stir for a few minutes. Pour in the stock and cover. Simmer until the sweet potato is tender, around 20 mins. Liquidise the soup with a hand held blender. Stir through the coconut milk and lemon juice. Serve piping hot & devour!
Benefits (aside from being yummy!)
- Lower sugar content than most shop bought granola bars/flapjacks/breakfast bars
- High in mood & energy boosting vitamins & minerals
- Provide a slow, steady release of energy – great for warding off an afternoon slump
- Make for a filling mid-morning or mid-afternoon snack instead of biccies or scones
- High in fibre for a healthy digestive system
- Rich in hearty healthy fats
- All natural ingredients
- Kids love them
- You can use any combination of nuts/seeds/dried fruit you like!
250g porridge oats
50g hazelnuts (chopped or blitzed in processor)
2 tbsp seeds (I use sunflower, pumpkin and linseed combo)
50g dried fruit (I use raisins and chopped dried apricot)
50g dessicated coconut (optional)
125g coconut oil
3 large tbsp. honey
½ tsp vanilla extract (optional)
- Pre-heat oven to 175°C.
- Weigh out and put each of the dry ingredients into a large mixing bowl.
- Gently melt the coconut oil in a saucepan over a low heat. Stir in the honey and vanilla.
- Make a hole in the middle of dry ingredients and slowly pour in the wet ingredients mixing thoroughly as you go so that everything is well combined.
- Pour the mixture onto a baking tray/tin (approx. 30cm X 20cm tray) lined with parchment paper and smooth out flat with the back of a spoon.
- Place tray in the centre of oven and bake for 20 to 25 minutes until a light golden brown.
- Remove and allow to cool in tray for 30 minutes. Cut into individual bars and store in an air tight container. Enjoy