Powerstart Fruit & Nut Bars

I first discovered Powerstart a few months ago when a friend, who joined us sailing, bought a bag of Powerstart along for his breakfast. I was instantly intrigued. I love the idea of super foods and try to include as many as possible in my diet. What can be better than a food packed full of nutrients! Almost immediately, I was formulating ideas of things I could do with this product. Obvious bliss balls were forefront in my mind, as were fruit and nut bars. This is my first creation using Powerstart. I used the Cacao Powerstart for this recipe. To see what other flavours they have click here.

“Powerstart was formulated to be the most nutritionally dense breakfast possible, attaining the highest possible amounts of protein, omega fats and anti-oxidants” 
Jason Olderoy – Naturopath & Founder of Powerstart

I first made this recipe with 1/4 of a cup of dried fruit and I had a couple of people tell me it wasn’t sweet enough. I don’t have a sweet-tooth so it was perfect for me. I made a second batch with more fruit and it was better received by the friends who enjoy a sweet treat or two. I, on the other hand, found it a little too sweet and will go back to using only a 1/4 of dried fruit. So you may want to play around with the amount of fruit you use (ingredient  six**). If you like very sweet start with 1/2 a cup of fruit etc.

Powerstart Fruit and nut Bar1.1

Ingredients

1/2 cup Powerstart
1/2 cup LSA*
1/2 cup desiccated coconut
1/4 cup chia seeds
1/4 cup roughly chopped walnuts
1/4 – 1/2 cup mixed dried fruit** (cranberries, blueberries, goji etc)
1/4 cup cocoa or cacao
2 Tbs psyllium
1/2 cup raisins
3/4 cup coconut milk
A little dark chocolate to melt if desired, to top the slices.

Method

Add the first eight ingredients to a mixing bowl and mix until well blended.

Put the raisins and the coconut milk in a food processor and blend for a minute.

Mix the coconut and raisin into the dry ingredients until well blended.

Press into a tray, sprinkle with coconut, and refrigerate for at least 4 hours. Once it is firm slice it into bars. Drizzle with melted chocolate if desired.

Keep refrigerated.

*LSA is a ground mix of linseed, sunflower and almond.

Powerstart Fruit and nut Bar5

About the ingredients

Powerstart (Cacao) –   This mix includes, flax seeds, chia seeds, macadamia nuts, cacao nibs, goji berries and pomegranate powder. For a full list of ingredients click here.  High in protein, omega fats, anti-oxidants and it is gluten free.

LSA (Linseed, Sunflower and Almond) –  Healthy fats –  omega’s 3 and 6, high fibre, vitamins and minerals and it is gluten free.

Desiccated Coconut – High fibre, iron and minerals (gluten free).

Raisins – High fibre, iron, calcium and anti-oxidants (gluten free)

Psyllium – excellent source of fibre and is gluten free.

Chia seeds – high in fibre and good fats – omega-3 fatty acids, antioxidants, high protein (14% by weight) and gluten free.

Cocoa – high in fibre, vitamins, minerals and antioxidants. It is also gluten free.

Walnuts – low Carbohydrates (and most carbs in the walnuts are fibre).  High in good fats omega-6 and Omega-3, and contains huge amounts of antioxidants. Walnuts contain many vitamins and minerals, and are gluten fee.

Do you like this recipe? Please share with social media and pin using the image below… thank you!

Powerstart Fruit & Nut Bars

 
Brisbane_728x90

Advertisements

Lime Panna Cotta

OMG! I love this dessert. Zesty and fresh, creamy and delectable! AND so easy to make. It really is a decadent indulgence which has been a hit at my dinner parties. On a boat? Believe me this is so easy to make as long as you can refrigerate the panna cotta. Another tip is make one large panna cotta instead of individual ones if it is easier for you to store in your fridge.

PannaCottaLime

Ingredients

600ml cream
200ml milk
3/4 cup caster sugar
4 kaffir lime leaves, torn up*
1 teaspoon finely grated lime rind
1/4 cup lime juice
3 gelatine leaves or 10g powdered gelatine
Lime zest and lime slices, to serve

PannaCottaLime5

Method

I use small 85ml metal moulds and the mix fills 6 of them.

Place cream, milk, sugar, lime leaves and lime rind in a saucepan over medium heat. Cook, stirring, for 7 to 8 minutes. Do not allow it to boil or even simmer (just bring it close to a simmer). Keep a good eye on it and stir continually. Remove from heat. Add lime juice and gelatine (if using the leaf gelatine squeeze out excess water before adding it to the cream mix). Stir to combine. Set aside for 10 minutes to help flavours to develop.

After 10 minutes strain mixture through a sieve into a pouring jug and discard the solids.  From the jug pour the mixture into prepared moulds and refrigerate overnight.

Run a knife around the edge of each metal mould and dip base of each mould briefly in hot water. Turn each panna cotta out onto a serving plate. Top with a slice of lime and a sprinkle of lime zest and serve.

*I think of one kaffir lime leaf as the entire leaf i.e. the double. I separate the two leaves from the stem, so in the end I have eight leaves. I wash the leaves then bunch them up and twist them to tear them, leaving them mostly intact.

Do you like this recipe? Please share with family and friends and pin using the image below… thank you!

Lime Panna CottaPIN

Poached Chicken Breast with Ham, Herbs & Dijon Dressing

This scrumptious low fat poached chicken looks and tastes so good, you can easily use this recipe for a special occasion! Experiment with different ways of plating it up and match it with tasty vegetables.

Ham, recipe, herbs,
Poached chicken breast served on a bed of mashed pumpkin!

Ingredients

4 x 170g single chicken breast fillets.
¼ cup finely chopped fresh chives
¼ cup finely chopped basil
2 cloves garlic, crushed
2 teaspoons finely grated lemon rind
1 teaspoon olive oil
200g thinly sliced leg ham
4 spring onions, thinly sliced.

Zesty Dijon Dressing
3 teaspoons olive oil
2 Tablespoons lemon juice
2 teaspoons Dijon mustard

Low fat, herbs ham dijon

Method

Pound chicken breast between two sheets of plastic wrap (Glad, Saran, Cling wrap etc) until they are 1 cm thick. Combine herbs, garlic, rind and oil in a small bowl (or process in a food processor for a few seconds). Spread a quarter of the herb mixture on each chicken fillet and top with ham. Starting from one long side, roll chicken pieces tightly, enclose in plastic wrap and twist ends to seal. Wrap each layer in one more layer of plastic wrap to secure them.

Bring a saucepan, or large fry pan, of water to the boil. Add the prepared rolls, reduce heat and simmer for 15 minutes or until chicken is cooked through. Remove rolls and allow to cool for 5 minutes. Discard poaching liquid.

Meanwhile make the dressing by combining ingredients in a jar, securing top and shaking well.

Remove plastic wrap and slice rolls to about 1cm thick. Divide slices among serving plates. Sprinkle with spring onion, drizzle with dressing and serve with steamed veg.

Do you like this recipe? Please share and pin using the image below… thank you!

Poached chicken

Chilli Crab

We have caught many blue swimmer crabs in our time. At times in South Australia they are abundant. Over the summer months you see many people catching them in crab pots or raking for them waist deep in water.

crab

The sweet meat of the blue swimmer crab is delicious and chilli crab is one of my favourite recipes to make with them! This is how I make my chilli crab and it has been a hit with many people. Be warned it is messy to eat… best not to worry about the mess and dig in though, because it will disappear fast!

chilli crab 2

Ingredients

1kg raw Blue swimmers
2 Tbs peanut oil
3 garlic cloves, chopped
2 tsp ginger, grated
2 red chillies, seeded and sliced
2 Tbs Hoisin sauce
½ cup tomato sauce
¼ cup Sweet Chilli Sauce
1 Tbs Fish sauce
¼ cup water
¼ tsp sesame oil
4 spring onions, sliced
½ cup Water
Coriander sprigs to garnish

chilli crab

Method

Clean and cut crabs into segments and crack the claws. Click here for video of how to clean blue swimmer crabs.

Combine the hoisin, chilli, fish and tomato sauces, the sesame oil and the water in a bowl and set aside.

Heat wok until hot, add oil and swirl to coat. Add the garlic, ginger, chilli and stir-fry for 1-2 minutes.

Add the crabs pieces and stir-fry for 5-7 minutes until they turn orange.

Stir in the hoisin, chilli, sesame oil mix. Toss the crab and sauce together to combine well and bring to the boil.

Cover and simmer for about 8 minutes. Sprinkle with spring onion and garnish with coriander.

Like this recipe? Please share and pin using the image below… thank you!

 

Chilli Crab Recipe

Fruit and Nut Rum Balls

How these balls came about… I use prune a lot in my bliss balls because it is high in fibre. Dwayne’s favourite bliss balls (that I have made so far) are the rum and raisin. Since the rum and raisin balls are not as high in fibre as the prune balls, I decided to add rum to to a prune-based bliss ball to see if Dwayne would like it a little better, thereby making a ball we both enjoy!

These are decadent, tasty little treats with lots of superfood goodness and a hint of the naughty rum!

So this is what I came up with…

Ingredients

3/4 cup rolled oats
1/2 cup psyllium
1/2 cocoa
1/2 cup walnuts, roughly chopped
1/4 cup hazelnuts, roughly chopped
1/4 cup goji
340g pitted prunes
1/2 cup rum
1/4 cup mixed dried fruit (blueberries, cranberries, cherries, raisin)

Fruit&Nut Rum Balls5

Method

Grind the oats in a food processor until fine. Add the oats to a large mixing bowl with the psyllium, cocoa, walnuts, hazelnuts and goji berries. Mix well and set aside.

Put the prunes and the rum in the food processor and blend until it is mushy.

Add the prune mix and the 1/4 cup mixed dried fruit to the bowl with the dry ingredients, and mix well using a large spoon. Once you have it well blended, roll the mix into small balls (25 – 30).

Will store in the refrigerator for up to two weeks.

About the Ingredients

Oats – High in fibre, helps lower cholesterol and is high in antioxidants.

Prunes – excellent source of fibre, vitamins and minerals.

Psyllium Husk – fibre! and can help manage cholesterol levels.

Cocoa –  rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.

Goji Berries – good source of protein, calcium, dietary fibre, vitamins A & C as well as iron, and high in antioxidants.

Walnuts – omega-3 fats and high amounts of copper, manganese, molybdenum, and biotin.

Hazelnuts – high in nutrients and antioxidants.

Rum –  flavour… yum yum!

Like this recipe? Why not pin and share with family and friends… thank you!

Fruit & Nut Rum Balls



Booking.com

Tapenade

I made a double batch of tapenade to have on hand when we sailed from Langkawi to Phuket. As we were island hopping, we were often at our destination in time for lunch. Our lunches, for this trip, consisted of Chinese tea eggs, salami, smoked duck, pickled vegetables, tomato, cucumber, cheese, crackers etc…. and this yummy tapenade!

tapenade6

I love the saltiness of tapenade… it has all my favourite ingredients in this one little dish. I keep my tapenade a little chunky. Of course you can puree it to make it more spreadable.

Ingredients

2 jars of pitted black olives (345g jars – drained weight about 170g)
2 cloves of garlic
2 Tbs of capers
1-2 fillets of anchovy
1 tsp lime juice
5 Tbs of olive oil
1 Tbs chopped basil

Tapenade&Crackers

Method

Rinse the olives and place in a food processor. Add two tablespoons of drained cappers, the anchovy and the lime juice. Start blending the ingredients for a minute. Then gradually add the oil as you continue to blend the ingredients. Stop the food processor when you have the consistency you want. I then stir in the basil and store in glass jars in the fridge.

Sharing is caring! If you liked this recipe share with friends on social media, and don’t forget to pin it! Thank you!

Tapenade Pin

 

5 Spice Duck Risotto

I can hear you saying… NOT ANOTHER DUCK RECIPE! I promise I’ll post something different next week.

This is only my second time making a risotto. The first was several years ago when I made a crayfish risotto. This may not look pretty but it is delicious! You could easily make this for two people using one duck breast… there almost seemed to be more duck than rice… but Dwayne wasn’t complaining. I was just happy it turn out as lovely as it did!

Risotto4

Ingredients

2 1/4 tsp five spice
2 duck breast
1 large onion, finely diced
2-3 garlic cloves, finely diced
2 large oyster mushrooms, thinly sliced
4 dried shiitake mushrooms, soaked in boiling water for 5 minute, squeeze out the water and slice
1 cup of arborio rice
1/2 cup red wine
500ml – 700ml hot chicken stock
1/2 tsp cracked pepper
1 tsp light soy sauce
2 green spring onions, thinly sliced
small bunch of greens, thinly sliced i.e. kale, spinach, bok choy
chives, finely sliced for garnish

5 Spice Duck Risotto
Finely sliced leafy greens, spring onions and duck tossed through the rice at the end of cooking.

Method

Lightly score the duck skin a few times and rub the duck breast all over with 1 tsp of the five spice.

Place skin side down in a cold non stick pan on a medium heat without oil for 7-10 minutes or until golden brown, flip and seal the other side for 30 seconds. Remove from pan but keep the oil from the duck fat.

Place the duck breast skin side up on a rack in a roasting tin and put on the middle rack of a 220°C preheated oven. Cook for 15 minutes. Then take duck from the oven and let it cool before slicing.

While the duck is cooking….

Heat fat from the duck in a large pan and add the onion and garlic, and cook on medium heat for several minutes. Add the mushroom and continue to cook, stirring occasionally for a few minutes.

Add the rice and continue to cook on medium heat, toasting the rice for 4 minutes. (This is an important part of making risotto).

Then add the red wine, the remain 1 1/4 tsps of five spice, and light soy sauce. Allow the red wine to be absorbed before you begin to add the stock. Add 1/4 of a cup of stock at a time… allowing each 1/4 cup of stock to be absorbed before adding more. Keep stirring the rice and testing the consistency.

When the rice is almost done (you have tasted it and are happy with the consistency) add the spring onions, leafy greens and the sliced duck. Lightly toss the ingredients through  as you finish cooking for a couple of minutes. Bon appetite!

Risotto2

Like this recipe? Please share with friends, or pin using the image below… thank you!

5 Spice Duck Risotto



Booking.com

%d bloggers like this: