AVOCADO TOAST & STRAWBERRY BALSAMIC

Who doesn’t LOVE avocado toast!? The simplicity of ingredients makes it a breakfast that’s easy to whip up while the variations of delicious pairings are endless.

If you need another reason to indulge, keep in mind that avocados contain vitamin A, vitamin K, potassium and folate, not to mention healthy fats to help you stay full and satisfied until lunch! For an added bonus, healthy fats also help your body better absorb the nutrients found in fruits and veggies.

 

1 slice whole wheat, or gluten free bread

2 sliced strawberries

1 half mashed avocado

drizzle of balsamic vinegar

dash of sea salt

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GLUTEN FREE BANANA BREAD RECIPE

If you like banana bread, then I know you’ll absolutely love this recipe. This gluten-free variation on this classic comfort food turned out perfectly moist and delicious, with just the right texture. Serve yourself a thick slice for breakfast, or pack it as a snack for work or school.

Gluten-free baked goods can sometimes lack body and substance without the right balance of ingredients. The combination of brown rice flour and coconut flour I used for this recipe resulted in a great consistency and firm texture. Although I could have just used brown rice flour in the recipe, I find that the addition of coconut flour improves the tenderness of the bread.

Along with gluten-free rolled oats, this mixture of base ingredients serves the bread well and provides plenty of dietary fibre to keep you feeling satisfied. Fibre is also essential for a healthy digestive system so eating fibre-rich foods for breakfast can put you on track to meet your daily fibre needs.

Ingredients

Wet Ingredients: 

3 overripe bananas, mashed

2 eggs

1/4 cup coconut oil, melted

1/4 cup applesauce

1/4 cup almond milk

1/3 cup honey

1 tsp vanilla extract

Dry Ingredients:

3/4 cups brown rice flour

1/4 cup coconut flour

1/2 cup walnuts, chopped

1/2 cup gluten-free rolled oats

1/2 teaspoon baking soda

2 tsp baking powder

Instructions

 

Preheat the oven to 180C. Grease and flour a 9’’ x 5’’ loaf baking pan and set aside.

In a medium mixing bowl, whisk together the wet ingredients. Fold in the dry ingredients and combine until the mixture is smooth. The mixture will be thick.

Pour the batter in the prepared baking pan. If you like, you can sprinkle some rolled oats over the batter. Bake for 50-55 minutes or until a tester comes out clean.

Let the banana bread sit for at least 20 minutes in the baking pan before removing the bread and leaving it to cool completely on a wire rack. Cut into slices and enjoy!

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BREAKFAST BAKES

INGREDIENTS

  • 85g (1/2 cup) quinoa (uncooked)
  • 85g (1/2 cup) oat flakes
  • 3 big, ripe bananas (cut in slices)
  • 200g (2 cups) blueberries
  • 125g blackberries
  • 1 apple (cut in pieces)
  • 500ml (2 cups) your choice of milk
  • 2 eggs
  • 2 scoops (70g total) Juice PLUS+ Complete Vanilla
  • 60ml (1/4 cup) agave syrup (or less – depending on your sweet tooth!)
  • 150g low-fat curd
  • 1 teaspoon cinnamon powder
  • Dash lemon juice
  • Salt to taste
  • Butter/oil for the baking pan

PREPARATION

Rinse quinoa and oat flakes well under cold water.

Drain and put them aside.

Rinse berries.

In a bowl, mix the eggs with Juice PLUS+ Complete Vanilla, milk, cinnamon powder, salt, agave syrup, lemon juice and low-fat curd.

Preheat oven to 195 degrees.

Grease the baking pan and put in half of the fruit.

Cover with quinoa and oat flakes.

Place rest of the fruit on top.

Pour liquid paste slowly over the rest.

Bake in the oven for roughly 45 minutes (depending on the water content of the fruits – check with a toothpick to see if the dough is still runny).

Take out of the oven and let it cool down.

Cut into pieces of roughly equal size and enjoy over several days.

Can be eaten cold or warm.

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200 g (2 cups, 85 g (1/2 cup, blueberries 125 g blackberries 1 apple, INGREDIENTS 85 g (1/2 cup, oat flakes 3

5 Awesome Christmas Smoothie Recipes

Christmas is notorious for sugary treats, there’s nothing wrong with allowing yourself a little indulgence once in a while. These holiday-themed smoothie recipes are low-sugar and super delicious, try some of these super-healthy, even slimming, holiday smoothie creations.

 

Pumpkin Pie Smoothie

Simply put, this protein packed smoothie is like drinkable pumpkin pie!

Ingredients:

  • 1 frozen banana
  • 1/2 cup (120g) vanilla Greek yogurt
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon pumpkin pie spice
  • 1/2 cup (120ml) coconut milk
  • 2 Tablespoons (30ml) pure maple syrup
  • 2/3 cup (150g) pumpkin puree (canned or fresh)
  • 1 cup ice
  • 1 scoop vanilla complete powder

Directions:

  • Make sure you have a strong, powerful blender. 
  • Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth – this may take longer if your blender isn’t very strong. Scrape down the sides of the blender as needed.
  • Add more milk to thin out if it is too thick. Add a couple more ice cubes for a thicker texture, if desired. Add more spices to taste, if desired.

 

 

 

Eggnog Protein Smoothie

Ingredients

  • ¼ cup coconut milk
  • ¾ cup unsweetened almond milk
  • 1 scoop vanilla complete powder
  • **1 whole egg, raw (optional, consume at your own risk)
  • 1 tsp. nutmeg
  • ½ tsp. cinnamon
  • 1 tsp. vanilla

Directions:

  • Make sure you have a strong, powerful blender. 
  • Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth – this may take longer if your blender isn’t very strong. Scrape down the sides of the blender as needed.
  • Add more milk to thin out if it is too thick.

 

 

 

Candy Cane Protein Smoothie

Ingredients

  • 1 cup unsweetened almond milk
  • 1 scoop vanilla complete powder
  • **½ cup cottage cheese (optional, for extra creaminess)
  • 3-6 drops of peppermint extract, to taste
  • 1/2 candy cane crushed, to taste
  • 2-5 ice cubes, to desired thickness

Directions:

  • Make sure you have a strong, powerful blender. 
  • Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth – this may take longer if your blender isn’t very strong. Scrape down the sides of the blender as needed.
  • Add more milk to thin out if it is too thick.

 

 

 

Gingerbread Protein Smoothie

Ingredients

  • 1 cup unsweetened almond milk
  • 1 scoop vanilla complete powder
  • ½ cup cottage cheese (optional, for extra creaminess)
  • ½ tsp. cinnamon
  • ¼ tsp. ground ginger, to taste
  • ½ tsp. butter extract
  • ½ tsp. vanilla extract

 

Directions:

  • Make sure you have a strong, powerful blender. 
  • Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth – this may take longer if your blender isn’t very strong. Scrape down the sides of the blender as needed.
  • Add more milk to thin out if it is too thick.

 

 

 

Pecan Pie Protein Smoothie

Ingredients

  • 1 cup unsweetened vanilla almond milk
  • 1 scoop vanilla complete powder
  • 1/2 teaspoon pure vanilla extract
  • 3/4 teaspoon maple extract
  • 1 Tablespoon pecans, chopped
  • 5 cubes of Ice
  • 1 square low fat graham cracker, crushed

Directions:

  • Make sure you have a strong, powerful blender. 
  • Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth – this may take longer if your blender isn’t very strong. Scrape down the sides of the blender as needed.
  • Add more milk to thin out if it is too thick.

 

 

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Best Cauliflower Nuggets Recipe

These delicious breaded cauliflower florets are baked in the oven with a parmesan-crumb crust are great for kids or adults. I would serve them as a side dish, or double the portion for a meatless main with a big salad on the side.

Ingredients


Olive oil or avocado oil

3 large eggs

1/4 cups finely ground whole-wheat bread crumbs

1/3 cup freshly grated Parmesan cheese

Salt and freshly ground black pepper

1 head cauliflower, big stem removed, florets and smaller stems chopped into 1-in. pieces

 

Preparation


1. Preheat oven to 232°C. Grease a large rimmed baking sheet with oil.

2. Beat eggs in a shallow bowl. Combine bread crumbs, Parmesan, 1/2 teaspoon salt, and pepper to taste in another shallow bowl. Set half of bread crumb mixture aside in a separate bowl.

3. Designate one hand as your “wet hand” (for eggs) and one as your “dry hand” (for bread crumbs). Using your wet hand, drop some cauliflower pieces into egg mixture and turn to coat evenly. Shake off any excess egg, then drop coated pieces into bread crumb mixture. Using your dry hand, sprinkle some bread crumbs on top and roll cauliflower pieces around until evenly coated. Transfer coated pieces to baking sheet and repeat with remaining cauliflower. When you run out of bread crumbs, use the second bowl. (This keeps the bread crumbs from getting too soggy.)

4. Brush or spray tops of cauliflower pieces with a light coating of oil. Bake, flipping over halfway through, until cauliflower pieces can be easily pierced with a fork, about 20 minutes. Serve warm.

 

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Glazed Cornish Hens with Wild Rice Stuffing

The savoury rice stuffing goes wonderfully with the moist golden hens.

Ingredients


3 tablespoons unsalted butter, softened

2/3 cup chopped yellow onion (from about 1/2 large onion)

1/3 cup chopped celery (from about 1 medium rib)

1 teaspoon minced garlic

1/2 cup uncooked wild rice

1 1/2 cups unsalted chicken broth

3/4 cup seedless red grapes, halved lengthwise

1 1/2 teaspoon chopped fresh thyme

2 teaspoons kosher salt

1 teaspoon black pepper

Olive oil cooking spray

4 1 1/4-lb Cornish hens

3/4 cup white balsamic vinegar

2 tablespoons honey

1 thyme sprig

 

Preparation


 

1. Melt 1 tablespoon of the butter in a medium saucepan over medium-high heat. Add onion and celery; cook, stirring often, until onion is tender, about 5 minutes. Add garlic and cook, stirring constantly, for 1 minute. Stir in rice; cook, stirring constantly, for 1 minute. Stir in chicken broth and bring to a boil. Reduce heat to low; cover and simmer until rice is tender and liquid is absorbed, about 1 hour and 5 minutes. Stir in grapes, chopped thyme, ½ teaspoon of the salt and ¼ teaspoon of the pepper. Transfer to a bowl; let cool for 15 minutes.

 

2. Preheat oven to 220°C. Place a wire rack in a foil-lined large rimmed baking sheet; coat rack with cooking spray. Stuff warm rice mixture into cavities of hens; tie ends of legs together with kitchen twine and tuck wing tips under. Place hens breast-side up on rack. Rub with remaining 2 tablespoons butter and sprinkle with remaining 1½ teaspoons salt and ¾ teaspoon pepper. Bake until golden brown and a thermometer inserted into thigh registers 72°C, about 35 minutes.

 

3. Meanwhile, combine vinegar, honey and thyme sprig in a small saucepan; bring to a boil over medium-high heat. Boil, stirring occasionally, until mixture is syrupy and reduced to about ¼ cup, 7 to 8 minutes. Discard thyme sprig.

 

4. After hens have baked for 35 minutes, brush with vinegar mixture. Continue baking until hens are deeply browned and a thermometer inserted into thigh registers 72°C, about 10 minutes. (Shield hens with foil if needed to prevent excessive browning.) Remove from oven and let stand for 10 minutes. Split hens in half length

 

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Easter Carrot Cake

 

 

I’m not much of a cook but I recently came across this recipe and thought I’d give it a go. If you, like me love carrot cake you have to try this as its a healthier version of the traditional carrot cake and it definitely does not compromise on taste. It’s the perfect Easter treat to make for your family and friends. 

Ingredients
2 cups of wholemeal or spelt flour
3 cups of carrot, peeled and grated
2 tsp baking powder
Pinch of salt
4 eggs
2 tsp cinnamon
1 tsp nutmeg
1 cup of raw honey
½ cup coconut oil, melted
2 tsp vanilla extract
½ cup coconut cream (if you don’t have this you can substitute for ½ cup applesauce)
½ cup applesauce
1 tbs lemon zest
1 cup walnuts, chopped

Frosting
1 cup of coconut cream
250g cream cheese
1 tsp vanilla extract

Directions

  1. Preheat oven to 180c fan forced (350f). Grease two 22 cm round cake pans with a little coconut oil.
  2. Using a spoon mix together the flour, baking powder, salt, cinnamon and nutmeg.
  3. Beat the eggs until foamy and then pour in the honey and beat further. Add the melted coconut oil, coconut cream, vanilla extract and applesauce and beat for a further minute.
  4. Slowly add in the flour until it is just mixed in.
  5. Add in the grated carrot, walnuts and lemon zest then mix gently.
  6. Divide the batter evenly between the two cake pans and bake for about 30 mins,using a toothpick inserted in the middle to check if it is cooked.
  7. Let the cakes cool.
  8. Make frosting by beating all the ingredients together until well incorporated.
  9. Spread the frosting on top of the cooled cakes then sandwich them together to make one cake.

 

Happy Easter, enjoy!

Mary x

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Mashed Avocado & Poached Eggs On Toast

This is a classic healthy breakfast (and one of my absolute favourites!). The flavours are SO tasty, it’s the perfect lazy weekend breakfast that is also super good for you. Avocados are an amazing source of Omega-3 fatty acids which are important for good brain health, glowing skin and healthy hair.

Serves 2

Ingredients
1 ripe avocado
Pinch of salt
¼ cup feta, crumbled
1 tsp finely chopped mint, fresh
1 tbs freshly squeezed lemon or lime juice
Red chilli flakes (optional)
4 eggs
2 tsp white vinegar
4 slices of rye bread

Directions
1. To make the smashed avocado, scoop out the avocado and use a fork to roughly mash it. Stir in the salt, feta, chopped mint, lemon juice & chilli.
2. To make the perfect poached eggs watch the video below.
3. Poach eggs for 2-4 mins depending on how runny you like them. I settle for the middle – 3 minutes.
4. Toast your bread.
5. Assemble mashed avocado on your toast, topped with poached eggs.

 

Enjoy!

 

If you, like me, struggle to make a poached egg then watch Jamie Oliver’s video 

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Possibly The Healthiest Cookie In The World: How To Make Chocolate Avocado Cookies

Did you know there is such a thing as ‘healthy cookies’? Truly healthy cookies are not made with artificial sweeteners, so beware!

 

In these chocolate avocado cookies, the avocado replaces the butter; I know, the crazy, right? But, seriously, these cookies are organic and not all that bad for you! Avocados are rich and soft, therefore, they make a great substitute for unhealthy butter. You can’t taste the avocado, so don’t freak out.

 

Avocados are a great source of healthy fats, vitamins, and minerals. The taste blends so well with the other ingredients, you can’t even taste it. These cookies are also sweetened with honey instead of refined, white sugar and use no white flour! These cookies are chewy, chocolaty, and just all around perfect.

 

Ingredients

 

2 ounces organic unsweetened chocolate melted in 1/2 tablespoon of coconut oil

1/2 organic avocado

2 tablespoons of unsalted organic almond butter

1/4 cup honey

1 organic egg and one organic egg white

2 tablespoons organic cocoa powder

1 1/2 tablespoons organic almond flour

Directions

 

1. Preheat oven to 350 degrees.

 

2. Puree avocado in a food processor or high-speed blender until very smooth

 

3. Add other ingredients, one at a time and pulse until the batter is smooth

 

4. Chill the batter in the fridge for one hour

 

5. Fill a pastry bag and pipe batter onto cookie sheet, or drop the batter by heaping tablespoons.

 

6. Bake for 15-17 minutes

 

7. Let cool for 5 minutes.

 

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Sea bass with sizzled ginger, chilli & spring onions

 

b2ap3_thumbnail_clock-icon.png Time: 25 mins                       b2ap3_thumbnail_Chef-2-icon.png Level: Easy                  b2ap3_thumbnail_Fork-Knife-icon.png Servers: 6 people


 The aromas released while cooking this dish will have everyone licking their lips in anticipation

 

Ingredients


 

 6 x sea bass fillets, about 140g/5oz each,

skin on and scaled about 3 tbsp sunflower oil

large knob of ginger, peeled and shredded

into matchsticks

3 garlic cloves, thinly sliced

3 fat, fresh red chillies deseeded and

thinly shredded

bunch spring onion, shredded long-ways

1 tbsp soy sauce

Method


 

1.  Season the fish with salt and pepper, then

slash the skin 3 times. Heat a heavy-based

frying pan and add 1 tbsp oil. Once hot, fry the

fish, skin-side down, for 5 mins or until the skin

is very crisp and golden. The fish will be almost

cooked through. Turn over, cook for another 30

secs-1 min, then transfer to a serving plate and

keep warm. You’ll need to fry the fish in 2 batches.

 


 

2.  Heat the remaining oil, then fry the ginger,

garlic and chillies for about 2 mins until golden.

Take off the heat and toss in the spring onions.

Splash the fish with a little soy sauce and

spoon over the contents of the pan.

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