Rawsomest Chocolate Breakfast!

Grab and Go

Breakfast on the Go!

 

Have you ever wanted to have yummy, decadent treat for breakfast or pre workout.  Well that’s exactly what you get in this way too yummy to be good for your breakfast brownie!  Your cake and eat it too.   Enjoy in good health, warmly nourished…body and soul.

Rawsomest Chocolate Breakfast!

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: makes 10-12 brownies when cut into standard squares. Can get more if you cut smaller - bite sized.

Ingredients

  • • One can organic black beans = 400g can
  • • 1 tbsp. pure vanilla
  • • ¼ tsp sea salt
  • • ¼ tsp baking soda (bi-crab)
  • • 3 tbsp. nut butter
  • (I used organic almond butter and I stirred the oil back in before measuring).
  • • 1 tbsp. coconut oil (solid is fine)
  • • ½ cup pure organic maple syrup
  • • 1 cup +2bsp. Organic rolled oats – or other like quinoa or buckwheat flakes
  • • 3 tbsp raw organic cocoa powder
  • • 1 tbsp ground LSA (Coles/Woollies/Costco/Health food shops) - OPTIONAL
  • • 1 tbsp ground Chia seeds (Coles/Costco/Health food shops)
  • • ¼ cup organic 100% cocoa choc chips OR Nuts like
  • toasted Almond Flakes or Chopped walnuts (health food shops) - OPTIONAL

Make it like so....

  • Make it like so....
  • 1. Line a small pan – 8X8 with cling film. This will make it easier to get the batch out for cutting. Add all the ingredients to the food processor except the nuts or chocolate chips if using. Process until you see all the ingredients are mixed. You may have to scrape down the sides once or twice.
  • 2. Add the optional nuts and choc chips (if using) and pulse to include them. be careful not to over process. It's better to have chucks, this will give the finished product some character
  • 3. Put all of the mixture into your prepared pan and freeze until set. Could take 1 hour. Once set, remove from freezer and turn out onto a board and cut into squares. Place back into the container and return to the freezer for a firmer brownie or the fridge.

Notes

What a treat! These raw brownies are such a lovely hit of chocolate yet they are healthy with good fats and fiber. This recipe makes a great option for a speedy breakfast on the run or an all-day snack. It’s got plant based protein, good fats, and good fiber (carbs). This is a true winner for any chocolate lover.

http://warmlynourished.com/rawsomest-chocolate-breakfast/

 

Raspberry Smoothie Bowl with Nutbutter

I love raspberries so much I will put up the seeds getting stuck in my teeth.  This week   I decided to take a closer look at this little power gem of vibrant color and see why we should be eating them.  I wasn’t disappointed; they are a great source of Vitamin C, K, E, fibre, magnesium and potassium.   They have the right antioxidant and anti-inflammatory phytonutrients for anti- cancer treatments and improve management of obesity.

Breakfast perfection!

I have been using raspberries for years as a simple dessert garnish and as the base for other sweet creations.  After researching them this week I decided to create a simple yet effect away to absorb all their health giving nourishment and allow them to take centre stage.  Breakfast perfection in a smoothie bowl YUMMY!.  I think the picture says it all.

My notes for this recipe…are in picture form enjoy!   The topping for this creation is toasted pumpkin seeds, some berries, toasted coconut flakes.  I made the smoothie with 1/2 an avocado, frozen organic raspberries, unsweetened almond milk, rice syrup, sunflower seed butter and some ice all blended up.  

Raspberry Smoothie Bowl with Nutbutter

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: serves 1

500g

Raspberry Smoothie Bowl with Nutbutter

Ingredients

  • ½ ripe avocado OR 1 banana
  • 1 ½ cups raspberries (1/4 cup is for garnish)
  • ½ cup milk of your choice – I used almond
  • ½ cup ice
  • 2 Tbsp. Nut butter of your choice I used Sunflower seed butter
  • 1 Tbsp. Rice bran syrup OR honey, plus additional for drizzling
  • ¼ cup toasted seeds, I used like pumpkin seeds OR granola
  • 2 Tbsp. shredded coconut (toasted is an option here)

Make it like so....

  • Blend the avocado, 1 and ¼ cup of the raspberries, your choice of milk, ice, and nut butter of choice and 1 tablespoon of the Rice bran syrup (or Honey) until smooth. Transfer to a bowl and top with the sliced strawberries, toasted seeds, coconut, and remaining ¼ cup raspberries.

Notes

One cup of Raspberries has

- 64 calories - 8 grams of dietary fibre - 1.48 grams of protein - 14.69 grams of carbohydrates - Vitamin C - Manganese - Vitamin K and E - Magnesium - Folate - Potassium - Omega 3 fatty acids

http://warmlynourished.com/raspberry-smoothie-bowl/

 

Toasted Pumpkin seeds

Toasting Pumpkin seeds for Raspberry smoothie bowl

Smoothie Bowl

getting ready to make a Raspberry Smoothie bowl

Raspberries and Ice

I used this in the Raspberry smoothie bowl

Sunflower Butter – great alternative to Nut butters

Raspberry Smoothie Bowl

Loading up

Nice to to wake you up

Color!

Raspberry Smoothie bowl

Breakfast is served

Blueberry Muffins

blue berry muffins

Blueberry Muffins

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 12 regular size muffins OR 48 mini muffins

1

Bursting with blueberries, these muffins have been tested on adults and kids and I have yet to find anyone who doesn't love them. Enjoy and share them with your special loved ones!

Ingredients

  • ¾ cup buckwheat flour
  • ¾ cup brown rice flour
  • ½ cup almond meal (or hazelnut meal)
  • 1 tablespoon ground flax seed
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • ½ teaspoon sea salt
  • 1 large eggs, lightly beaten
  • ¼ cup coconut oil (melted)
  • 1/3 cup apple puree (sauce)
  • 1/3 cup water
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon vanilla extract
  • 2/3 cup real maple syrup
  • 2 cups blueberries (or use other fresh berries)

Make it like so....

  • Heat the oven to 180 degrees C and line 1 standard-sized muffin pan with paper liners.
  • In a large bowl, stir together the dry ingredients (buckwheat flour, rice flour, almond meal, flax-seed, baking powder, baking soda, sea salt and cinnamon)
  • In a separate bowl, mix together the remaining ingredients (wet) but not the blueberries.
  • Mix together the dry and wet ingredients until just combined, and then fold in the blueberries.
  • Spoon the batter into the muffins cups, filling each cup right up to the top, and bake the muffins for 30-35 minutes, until a toothpick inserted into the center comes out clean.
  • Cool in the pans for 5 minutes, then turn out onto a rack and cool completely before serving.

Notes

This is a modified version of the original from Megan Telpner, Academy of Culinary Nutrition.

http://warmlynourished.com/blueberry-yummy-muffins/

Blueberry Bliss Smoothie

Blueberry-Brain-Booster-Smoothie-e1372382962903

Blueberry Bliss Smoothie

Prep Time: 4 minutes

Total Time: 4 minutes

Yield: 2

This is so yummy and the colour is well…Bliss (blueberry bliss)

Ingredients

  • 1 ½ cups almond milk (regular milk or soy will work also)
  • ½ cup coconut milk
  • ½ cup blueberries – frozen are fine for this
  • 1 tsp lemon zest (goes so well with blueberry)
  • 1 Tablespoon lemon juice
  • Stevia powder to taste (up to you)
  • ½ cup if ice cubes (if using frozen berries you could leave these out)

Make it like so....

  • Place all ingredients in a blender and blend til smooth.
http://warmlynourished.com/blueberry-bliss-smoothie/

Beginners Green Smoothie

IMG_6570

Beginners Green Smoothie

Prep Time: 3 minutes

Total Time: 3 minutes

Yield: 4 adults

Great smoothie to try if you are new to the concept of green smoothie. Enjoy it!

Ingredients

  • Beginners Green Smoothie
  • 1 frozen banana
  • 2 apples, cut into quarters
  • 1 lime (peeled or not)
  • 1 ½ cups ice
  • 300g coconut water
  • 2-3 handfuls of fresh greens (baby spinach/English spinach/cos/silver beet)

Make it like so....

  • Blend until smooth.
http://warmlynourished.com/beginners-green-smoothie/