I adore using fruit in season to stew and in Australia, summer brings with it a plethora of different varieties of beautiful plums.

I often use a combination when I am stewing Plums and often use Black plums or sugar plums.  To be honest, if ripe enough I love any style of plums on the shelves in Summer however I love the deep black flesh plums.  Can you tell that I don’t know the names of all of our plums in Australia?

One thing I am very detailed about however is buying organic fruit.  The nutrient levels are better and it is much better for the body not to have pesticides as a desert, snack or breakfast.

Served warm or cold, my stewed plums have two ingredients – Plums and a dash of water.  They simply don’t need anything else when you use them when just ripe or even a little riper than you would enjoy them if eaten fresh.

You can also use the crumble topping from my healthy apple and cinnamon crumble recipe if you want a beautiful desert option click here.

For me, I love the simplicity of cold stewed plums with a few raw or activated nuts sprinkled throughout to make sure that blood glucose levels are balanced.  You can also hide some freshly ground flaxseeds in it also if you are a woman balancing a hormonal condition or going through perimenopause or menopause.

A dollop of coconut yoghurt or Meredith sheep milk yoghurt is also a yummy way to devour these divine plums.

Nutrient wise, Plums (especially the deep red flesh ones) are full of antioxidants, vitamins, fibre and minerals.

I don’t even really measure ingredients with this dish, so the recipe below is a simple guide.  Sometimes I use what I have in the fridge or if I see a whole batch of beautiful plums at my organic grocer, I will grab a few kilos and even freeze them.

Let’s start cooking shall we.

Ingredients

• 500 grams of organic plums, any variety (ripe)
• A few dashes of water; add more if needed

Instructions

De stone and roughly cut up plums

Place in saucepan with a few dashes of water

Bring to boil, then simmer on low for 20 -30 minutes until they are the consistency you enjoy.

You can serve on top of porridge with nut butter for breakfast, or as a snack by themselves or even add custard or crumble for a desert.

This dish also freezes beautifully, and it is always a great strategy to have healthy, sweet choices available for when a sweet tooth might strike.

I hope you love these simple, healthy stewed plums as much as I do.

The post In Season, Naturally Sweetened Stewed Plums appeared first on Performance in Health.

Because I am very naughty when it comes to harassing talented chefs in bakeries and restaurants for their cooking secrets when I taste something extra special, I was fortunate on this day to have a chef’s secret shared with me.  He told me that his special ingredient was Teff Flour.

Now, I hadn’t heard much about Teff, so I made it my mission to understand more.

Scientifically known as Eragrostis tef, this small gluten free grain is a species of love grass that is native to Ethiopia and has been consumed for thousands of years.  In Ethiopian cuisine, teff is the main ingredient of injera bread which is what the majority of large Ethiopian dishes are served on.

I made these muffins with other gluten free flours as I was inventing this recipe but found that using teff as the main flour made these muffins thick, chewy and moist.  I also love it because it is very high in protein containing 8 amino acids, whilst also packing a mighty punch in resistant starch and fibre.

I am always preaching to my clients that every time you eat, you must say “where is my protein, where is my good fat and is carbohydrate the main event of this meal?” The answer should always be that protein and good fats are a predominant force in every meal or snack and carbohydrates can never be the main event of the plate or blood sugar levels, mood and energy will suffer.

This recipe has loads of protein via the teff flour and protein powder, beautiful fats in the form of freshly ground flaxseeds, is low in sugar and is also abundant in resistant starch from the Teff and Green banana flours. I use a practitioner quality protein powder from Biomedica called Protein complete that I offer clients in my clinic.  It is a very pure vegan product without all of the added chemicals and excipients of many protein powders and is wonderful for those with sensitive digestion.  It contains certified organic, raw, bio-fermented rice protein with added amino acids and a natural vanilla flavouring.

So, what is resistant starch I hear you say?

Resistant starch is a particular category of fibre that feeds your family of important gastrointestinal bacteria and other species known as the microbiome. It is resistant to digestion and promotes the fermentation of short chain fatty acids including butyrate which has powerful effects on gut health and is intimately tied to overall health.  The benefits do not stop there as it improves insulin sensitivity, decreases the absorption of toxins, reduces inflammation, supports a healthy colon and assists with weight management.

Developing recipes for the sensitive amongst us is always a KPI when I share recipes with clients and the community and these yummy muffins are dairy free, egg free, gluten free and high in protein for those managing blood sugar levels, fatigue and weight.

I find these muffins are terrific frozen if they last that long.  Simply defrost for a little while and they become nice and chewy.

I hope you enjoy them as much as my family and friends do.

Ingredients

• ¾ cup of teff flour
• ¼ cup green banana flour
• ⅓ cup of freshly ground flaxseeds
• ⅓ cup of brown rice protein powder
• 1 teaspoon of baking powder
• 1 teaspoon of baking soda
• Dash of sea salt
• 3 large ripe bananas
• 1 cup blueberries
• Freshly squeezed lemon juice from ¼ of a lemon
• ¼ cup of liquid coconut oil
• 1 teaspoon of gluten free vanilla extract
• 3 scoops of stevia powder or liquid for sweetness

Instructions

Preheat your oven to 175ºC.  Lightly grease a 12 muffin baking tin with coconut oil.

Mash the bananas and mix with coconut oil, lemon juice, vanilla extract.

Slowly stir through the Teff flour, green banana flour, baking soda, baking powder, sea salt, protein powder and stevia.

Mix well and lastly stir through the blueberries gently and spoon batter into your 12 small muffin tray so it is evenly distributed.

Now cook for 30 minutes.

Remove muffins and place on a cooling rack.

Enjoy hot or cold.  They are also extra delicious when frozen and defrosted a little bit as the teff makes them nice and chewy when cold.

The post High Protein Vegan & Gluten Free Banana and Blueberry Muffins appeared first on Performance in Health.

Welcome to the Raw Vegan Hazelnut Chocolate Bliss Ball!  Taste wise they are sweet but not crazy sweet with a chocolatey, chewy consistency thanks to the coconut oil and the chocolate hazelnut nut butter made with cocao. Adding a touch of salt also matches the sweet so beautifully.

These little balls are so easy to make and really taste like a close relative of the classic Ferrero Rocher that are so easy to love.  They are wonderful for kids too when you want to give them something yummy but not with the high sugar hyperactivity that often follows.

I make mine with 6 simple ingredients and I pop a hazelnut in the centre to add that extra crunch. You don’t need a food processor either, just one big mixing bowl, a tablespoon, simply roll into balls and you are pretty much done.

Hazelnuts: Let’s talk briefly about this little nutrient powerhouse that is high in healthy fats and protein, manganese and Vitamin E to name a few.  I use activated nuts in this recipe which are nuts that have been soaked to stimulate sprouting which reduces phytic acid.   Many people experience gastrointestinal issues when they eat foods high in phytic acid and activating nuts helps reduce these symptoms and increases the nutrient absorption.  Phytates bind minerals in the plant which makes then more difficult to absorb.  The beauty of activated nuts is that they also taste as if they have been baked but they are still raw which is why I am a huge fan.

But sometimes looking for activated nuts can be a challenge and if you don’t have an issue with nuts, then roasted hazelnuts are an easy option that are still very healthy. 

Cacao:  I use a cacao rich nut butter for this recipe just because it is easy.  Melrose have a lovely product and Pana has one also.  In most health food shops you will find a wonderful variety of options.  Not only is cacao one of the most antioxidant rich foods on the planet but it is full of magnesium and potassium and is a wonderful, healthy chocolate substitute.

Unlike most bliss balls or protein balls I do not use dates as they are high in fructose and whilst I love them on occasion, a recipe without them is much less of a sugar bomb and for this reason energy levels are positively impacted for the day.

So, to wrap it all up these super nutritious bliss balls are high in healthy fats, fibre and important nutrients whilst also being gluten & dairy free, 100% vegan and sweetened naturally with coconut and a little maple syrup.  So, let’s get cracking with this recipe! 

This recipe makes around 16 bliss balls so double the recipe if you need more as they keep really well in the freezer however give them a chance to thaw just a little so they become more chewy before eating. 

Ingredients

• 2 cups of hazelnut flour (if tough to find almond flour is nice also but not as Ferrero!)
• 16 activated or roasted hazelnuts
• ⅔ cup of chocolate hazelnut butter (made with cacao)
• 1 tablespoon of organic maple syrup
• ¼ cup of coconut oil
• Pinch of salt

Instructions

Melt your coconut oil

In a large mixing bowl, mix together all the ingredients with a wooden spoon or spatula

Once your mixture is nicely combined, use a tablespoon to scoop the dough and roll with your fingers into a ball.  Mid way through, pop a whole hazelnut in the middle and mould the ball around it

Place 16 balls or close to it on a tray or container and place in the freezer for 30 minutes to harden

Once hardened and chewy, eat immediately or keep them stored in the freezer in an air-tight container and eat as desired

I find they are much chewier if not left out the freezer for too long.

Enjoy!

The post Raw Vegan Hazelnut Chocolate Bliss Balls appeared first on Performance in Health.

Making a healthy homemade version of apple crumble really is an easy task with so few ingredients needed.  Granny smith apples, cinnamon, wheat free oats, almond flour, activated pecans, stevia and cold pressed coconut oil is all you need to create this tasty meal option.

And whilst it is a delicious desert when combined with vegan ice-cream, coconut whipped cream or coconut yoghurt, it also makes a wonderful breakfast or snack.

The topping for this apple crumble is wheat-free as long as you use wheat-free oats, sugar free and packs a punch with its protein and healthy fats.

Whilst most normal apple crumbles are a slice of sweet heaven, they are also a slice of processed sugars, saturated fats and white flours which have no nutritional value. Most are a sugar bomb that cause insulin levels to spike and are detrimental to health.

Let’s start cooking shall we.

Ingredients

• 4 – 5 granny smith apples, peeled & thinly sliced
• 1½ teaspoons cinnamon
• A few tablespoons of water
• For the topping:
• 1 cup old fashioned wheat free rolled oats
• 1 cup activated pecans, roughly chopped
• 3 scoops of stevia powder
• 1 teaspoon cinnamon
• ½ cup almond flour
• 2 tablespoons of coconut oil

Instructions

Preheat your oven to 175C degrees.

Peel and thinly slice the apples

Add to a saucepan and add 1 ½ teaspoons of cinnamon and the water

Boil on medium heat until apples have a stewed consistency

Pour into a rectangle cake tin

Make the crumble by combining all topping ingredients in a bowl and use your fingers to mix the rolled oats, almond flour, cinnamon, pecans, stevia powder and coconut oil together until all of the coconut oil has been evenly distributed and the mixture clumps together a little.

Now, sprinkle the apple crumble topping over the stewed apples and bake in the oven for 40 minutes.

You can serve this crumble warm with a little dah of nut milk, coconut yoghurt or vegan ice-cream or you can have it cold for breakfast with coconut yoghurt, adding some additional ground flaxseed for a healthy breakfast option.

This dish also freezes beautifully, and it is always a great strategy to have healthy, sweet choices available for when a sweet tooth might strike.

I find that this crumble is lovely with just a little unsweetened almond or macadamia milk poured over it for a perfect afternoon snack.

Bon appetite!

The post Healthy Apple & Cinnamon Crumble appeared first on Performance in Health.

Sunday mornings I love to bake something nurturing as it is my designated lazy morning of the week when I do little in the morning except create recipes and potter around home in my comfortable clothes, listening to the calmest of music.  I adore my Sunday mornings.  Being in this calm space, I find that creative thinking flows far more easily, and it is in this space that most of the recipes on my website are born.

Due to the plethora of ingredients that are now available to us, baking is readily accessible to those of us who need to be a little more careful with what we eat.

Many gastrointestinal issues that go undiagnosed can be caused or worsened by food sensitivities, so it is important to be adventurous with your cooking and fortunately there are also many cafes that offer some fabulous choices these days.  

With so many of my clients sharing similar food sensitivities to what I have, this delicious banana bread is for you.

Made from Tapioca flour, almond flour, and cassava flour, I have sweetened this bread with natural bananas, organic maple syrup and a little coconut sugar.  I find this recipe really hits the spot when a sweet, decadent, and super moist treat is on your radar without each serve containing an overwhelming amount of processed sugar.   

In every dish I make, I ensure that there is a good quality protein in it and this recipe is no different.  When adding good quality proteins and fats you can strategically change a high GI food to a lower GI food meaning that your blood sugar levels are more balanced and energy levels are sustained without big energy slumps.  High carbohydrate, high sugar meals are always followed by energy slumps, so I avoid this for myself and my clients at all costs.

My protein today is almond meal and hazelnut butter.  I adore hazelnut butter.  It always delivers that Ferrero Rocher kind of taste I find without the dairy and gluten.   Nuts are a wonderful source of both protein and good fats, so they hit the mark on both fronts and is one of the reasons I call them a superstar food choice.   

When you first read the ingredients in this recipe you may never have cooked with cassava and tapioca flours.  Cassava flour really adds a lovely chew to baking and helps hold things together when eggs are not in the recipe which is why I like it so much.  So many organic online companies in Australia makes these products so accessible so give them a try.

Cassava flour is not a grain but is from Yuca which is the root of the Cassava plant.  It is a traditional staple in Africa and South America and is also a wonderful prebiotic meaning that your friendly gut bacteria feed on it and it makes them very happy indeed.  When they are fed well, they give back to you in return with buckets of health benefits. 

Tapioca flour also comes from the root of the cassava plant.  Whilst cassava flour involves the whole root, tapioca flour is almost pure starch and made up of the starchy section of the plant.

Both flours are easy to digest and gentle on digestion which is another reason I enjoy using them in my recipes.

If you are able to refrain from devouring this delicious banana bread this recipe, it happily keeps in the fridge for 5-7 days and I often warm it up in my sandwich press.  It also freezes beautifully.

I mix this recipe by hand as I am an early riser and like to let my family sleep in.  Whether you use a mixer or mix by hand, it still comes out deliciously moist.  I use activated pecan nuts in this recipe however its yummy with dark chocolate pieces, blueberries, or other simple ingredients so once you have the basics right, do a little creative experimenting and make it your own.  The same goes for the nut butter.  Any nut butter works here including peanut butter and even tahini is a lovely alternative.

You can also use this mix to make muffins instead of a cake tin and it makes around 8 depending on the size of your muffin tray.  Approximately 30 minutes baking time is needed if this is what you decide.

Ingredients

• ½ cup hazelnut butter
• ¼ cup organic maple syrup
• 1 tablespoon coconut sugar
• 3 tablespoons coconut oil
• 2 ripe mashed bananas
• 2 tablespoons unsweetened almond or macadamia milk
• 1 teaspoon of gluten free vanilla extract
• 6 tablespoons organic almond flour
• 2 tablespoons tapioca flour
• 6 tablespoons cassava flour
• ¾ teaspoon baking powder
• 1/3 teaspoon baking soda
• 100 grams of pecan nut pieces
• 1 extra banana sliced in 4 for the top of the loaf

Instructions

Preheat your oven to 175ºC.  Lightly grease a 23 x 12 cm cake tin with coconut oil and then line with baking paper so it sticks to the tin.

Mix the coconut oil, hazelnut butter, maple syrup and coconut sugar in a large bowl until smooth and then add your mashed banana, nut milk and vanilla extract.

Slowly stir through the almond flour, tapioca & cassava flours, baking soda and baking powder.

Now stir through the pecan pieces and pour your batter into the cake tin.

Even out and add the sliced banana to the top.

Cook for 50 minutes to 1 hour and insert a wooden skewer into the centre.  If it comes out clean, remove from oven and let cool.

Remove from the cake tin and peel away baking paper and serve.

The post Vegan & Grain Free Hazelnut Banana Bread appeared first on Performance in Health.

With that in mind, I welcome you to a fabulously sweet and creamy vegan ice cream substitute.  Now whilst this is jam packed full of natural ingredients, it is still a treat so once a week would be my recommendation for fulfilling the demands of your sweet tooth.

Personally, I love the combined flavour of peanut butter and banana and when combined with coconut cream, vanilla, a few fresh dates, a touch of sea salt and some added extras………well, you can judge for yourself.

So why is this ice cream a great option when compared to shop bought varieties?  Firstly, it is refined sugar free, plant-based, allergy-friendly, gluten-free, dairy-free and only takes a few minutes to make.

All you need is a blender and you are ready to go.  I only use organic products in all of my recipes and this is no different.  If it lasts long enough to store in the freezer, it keeps for about a week.

Ingredients

• 3 ripe frozen bananas, sliced
• ½ cup of crunchy peanut butter or hazelnut butter
• ¼ cup of maple syrup
• ¼ cup of full fat coconut cream
• 1 teaspoon of vanilla extract
• 2 dates finely chopped
• Additional ¼ cup of Pana Organic Hazelnut & Chocolate spread or ¼ cup of extra peanut butter

Instructions

Place your sliced frozen banana pieces in your blender and blend a little before adding the coconut cream, peanut butter, vanilla extract, maple syrup and dates.

Blend until smooth and pour half of the mix into a freezer friendly container. 

Place dollops of Pana spread or the extra peanut butter over this layer and then pour the remaining ice cream mix over the top and mix with a knife or spoon to create some swirls.

Place your ice cream in the freezer for 3 to 4 hours or until frozen. 

When ready to devour this treat, allow it to thaw for 5-10 minutes before scooping it into your gluten free cone or bowl.

You can also make this your own by adding chocolate chips or chopped nuts once you get the hang of the recipe.

Bon appétit!

The post Gluten & Dairy free Banana and Peanut Butter Homemade Ice Cream appeared first on Performance in Health.

As part of a healthy way of eating, enjoying treats from time to time is a wonderful way to sustain a long-term diet that is enjoyable without complete deprivation.

This delicious, creamy chocolate mousse with a smooth & thick consistency is a fabulous addition to a healthy menu when eaten occasionally as a sweet treat and when eaten in moderation, it provides a burst of antioxidants including Vitamin E, loads of fibre, vitamins & minerals, essential fatty acids and a heap of magnesium from the cacao powder.

This combination of omega 3 and omega 6 fatty acids and magnesium in particular are important for mood & a healthy nervous system, balanced hormones, blood sugar regulation and more.

This recipe serves 4 people.  I hope you enjoy it.

Ingredients

• 2 ripe bananas, sliced in chunks
• 4 pitted dates, sliced
• 2 ripe avocados
• 5 -6 teaspoons Cacao Powder
• ½ teaspoon vanilla extract
• ¼ teaspoon of stevia if you want it sweeter
• Coconut cream to serve
• Handful of fresh strawberries, raspberries or blueberries to serve
• ½ tablespoon of grated orange if desired

Instructions

Combine all ingredients in a blender or food processor and blend until it is smooth.

Place mousse in individual jars or small bowls and place berries and a dollop of coconut cream on top.

Place in fridge for an hour if you can wait and serve.

Notes

I find that this dish is sweet enough without stevia.  If your kids want it sweeter, adding a little maple syrup might make them happy.

For a lower carbohydrate option, exclude the dates and banana and add 1/4 cup of coconut cream.

The post Delicious Avocado Chocolate Mousse appeared first on Performance in Health.

With many of my clients either wanting to lose weight, watching their weight or choosing to eat much healthier, having nutritious yet sweet options is essential.

The secret here is to have a small, sweet treat and not a large high sugar binge with portion control being the key.  This is why I love this recipe.  Each bite hits the spot in reducing that sugar craving whilst also being quite nutritious.

What is so nutritious about dates?

There is no doubt that consuming too many dates means too much natural sugar in the form of fructose and glucose which is why the recommended serving is 1-2 dates only.  However, if you adhere to the small serve for that sweet and delightful kick then dates can be a healthy snack.  They are a rich source of both soluble and insoluble fibre and an excellent source of minerals such as potassium, magnesium and B6 to name a few.

Raw nuts in the form of whole nuts or nut butter are good sources of healthy fats, are high in protein and are good sources of vitamins and minerals.

For your children, they also make a great after school snack!

Ingredients

• 4 organic medjool dates, pitted
• 8 organic nuts such as macademias, almonds, cashews, brazil nuts or
• 4 Teaspoons of organic raw almond butter, hazelnut butter, macademia butter

Instructions

If your dates are not bought with the pip already removed and the slice down the middle, then carefully slice down one side of each date and remove the pip without cutting all the way through.

Stuff each date with 2 nuts or 1 teaspoon of your raw nut butter.

If you can wait long enough, pop in the fridge or freezer for a few minutes to make them chewy.

Enjoy.

The post Nut Butter & Raw Nut Stuffed Dates appeared first on Performance in Health.

I always recommend that my clients have a few treats each week.  For some, they are stricter on weekdays and then enjoy a few meals where they relax around food.  It is important that weekends are not a complete splurge however it is just as important to relax around food on occasion.

This creamy, delicious desert is easy to prepare plus it is gluten free, dairy free, refined sugar free and egg free meaning that just about everyone can enjoy it.

Personally, I like to prepare some on a Thursday night or Friday morning to be enjoyed as a Friday night desert.  

I hope you enjoy this pudding as much as I do.

Ingredients

• 1/3 cup tapioca pearls
• 1 teaspoon pure vanilla extract
• 1 cup of unsweetened almond or macademia milk
• 1 400ml can of organic coconut milk
• 2 small scoops of stevia powder for sugar free version or 1/3 cup organic maple syrup (adjust to taste)
• 1 cup of sweet berries or ½ mango or sliced banana or 1 cup of papaya or 1-2 passionfruit

Instructions

Place the tapioca pearls in a saucepan with the nut milk and leave to soak up the liquid for 60 minutes.

Add all other ingredients except the fruit.

Bring to the boil and then simmer for 20-30 minutes on low heat, stirring from time to time.

Pour the pudding into several small containers in equal portions.  I use glass jars.  Top with your favourite fruit.

In winter, I like to eat this warm as it is so nurturing and tasty.  Traditionally, it is eaten cold so place in the fridge for several hours or overnight and enjoy.

The post Creamy Tapioca Pudding with fruit appeared first on Performance in Health.