Healthy Recipes

3 Ingredient healthy white sauce

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I am not joking, no. There is such a thing as healthy white sauce for pastas, veggie bakes, cheese sauce etc. Not only is it healthy, but only uses 3 easy ingredients and is vegan, gluten-free, dairy-free, low carb. It’s basically black magic!

I used mine in a vegetarian alfredo pasta dish and it’s one of my favourite health hacks of all time.

  • Add the cooked cauliflower, coconut milk and vegetable stock to a blender.
  • Blend until smooth and creamy.
  • Add salt and pepper to taste.

I used mine for a vegetarian alfredo sauce with Fry’s vegetarian sausage, fried onion, garlic and mushrooms. Another health hack of mine is to use shirataki noodles instead of pasta and the result is a really low carb version of a potentially fatty and unhealthy meal! It made enough sauce for 4 good portions.

You’re welcome.

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Mushroom Quinoa Risotto

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I just love finding healthy versions of classic (usually pretty unhealthy) meals and who wouldn’t want a healthy mushroom risotto? This is my own recipe that I threw together last night and it’s a winner! It is so easy, it’s ridiculous…

Ingredients

1 onion

2 cloves of garlic

A little olive oil for frying

1 large punnet of mixed, chopped mushrooms

1,5 cups quinoa

About 4 cups of vegetable stock

1/2 green chilli

Handful of baby spinach

  1. Fry 1 onion and 2 cloves of garlic in olive oil
  2. Add a large punnet of mixed mushrooms and some mixed herbs of your choice. Cook it all up and set aside for later.
  3. Cook about 1.5 cups of quinoa as per package instructions, but use vegetable stock instead of water
  4. Add the mushroom mixture to the quinoa
  5. Add some chopped fresh green chilli
  6. Throw in a handful of baby spinach leaves to wilt
  7. Serve with grated Parmesan (or nutritional yeast for a vegan version)

Serves about 6

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Recipe: Salted Brownie “Cheesecake” Bites

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This is a recipe from Nutriholist, which I adapted according to the ingredients I had! These salted brownie “cheesecake” bites are so decadently creamy and sweet, you’d never guess that there is no cream or sugar involved!

Vegan Cheesecake Bites

Ingredients

For the crust:

  • 1 cup almonds
  • 5 dates, pitted
  • 2 Tbsp. cocoa powder
  • 2 Tbsp. coconut oil
  • ½ tsp. cinnamon
  • Pinch of salt

For the filling:

  • 1 ½ cup cashews
  • ½ cup unsweetened almond milk
  • 1 Tbsp. honey
  • 2 Tbsp. coconut oil
  • ½ tsp. vanilla essence
  • 2 Tbsp. cocoa powder
  • Pinch of sea salt
  1. To make the crust: Combine all crust ingredients in a food processor and process until a sticky mixture forms.
  2. Grease a muffin tray however you see fit (not really necessary if it’s a non-stick tray). Transfer the crust mixture to the trays and press down into an even layer. Place in the freezer or fridge while you prepare the filling.
  3. To make the filling: Add all filling ingredients except for cocoa powder and salt to the food processor and process until smooth and creamy.
  4. Remove muffin tray from the fridge or freezer and pour half of the “cheesecake” filling on top of each base.
  5. Add cocoa powder to the food processor and process some more to combine. Dollop the chocolate mixture on top.
  6. Transfer the tray to the freezer and let it chill for 1-2 hours.

Recipe: Chia Breakfast Bowl

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I’m having a current obsession with chia seeds! Chia seeds are considered a superfood and fantastic for breakfast as they provide protein, fibre, antioxidants, Omega-3s without being high in carbs.

This is such an easy chia breakfast bowl and my own recipe. I’m obsessed with the texture of it and how filling it is while still feeling really light.

Chia Pudding Breakfast

Ingredients

1/4 cup chia seeds

1 cup almond milk

1 banana

2 tablespoons vanilla/plain yoghurt

Handful of sunflower and flax seeds (or any seeds you’d like)

Drizzle of honey 🌟

Method

Soak the chia seeds overnight in the almond milk

Give it a stir in the morning and pour into your breakfast bowl

Slice the banana on top, with a handful of seeds and a drizzle of honey 🌟

Variation: Add some frozen/fresh strawberries when in season!

Chia Breakfast Bowl with Strawberries

Hint: You can make any interesting breakfast combo with chia seeds. Just always make sure to soak them for at least a few hours in liquid of ratio 1:4.