Pea and ricotta fritters

I love being able to prep meals that can be made ahead of time. And these are one of those. These delicious bites are great served in a bowl with plenty of salad and/or veggies or as a delicious finger food or pre/post training / arvo snack! Basically anytime really! 🙂 Packed full of flavour, full of goodness, can be eaten at any time, by anyone (my kids love these!) and go with just about anything!
So next time you want a ‘meat free’ day – give these delicious fritters a go !

Pea and ricotta fritters

Course Main Course, Snack

Ingredients
  

Recipe makes around 20 fritters depending on your size

  • 500 g peas, defrosted
  • 1 cup kale, slightly blanched and copped you could use frozen kale and defrost/cook and drain.
  • 120 g ricotta
  • 3 large eggs, beaten
  • 1 tsp finely grated lemon zest
  • 1 tsp tumeric
  • 1 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp ground chilli (if you like a little kick)
  • 100 g plain flour of choice I use spelt or buckwheat
  • 1 1/2 tsp baking powder
  • 20 g mint leaves, finely chopped (small handful)
  • 100 g fetta, crumbled into chunks
  • Oil of choice for cooking I use coconut oil
  • salt & cracker pepper

Instructions
 

  • Defrost or cook peas and blanch kale. Squeeze out as much water as you can.
  • Place peas and kale in a blender and pulse until roughly chopped. You don't want them completely mush. You could also do my hand if you wanted.
  • Put the peas and kale in a large bowl and add ricotta, eggs, lemon zest, good shake of salt and ground pepper. Stir / mix well.
  • Add the spices, flour and baking powder. Mix until combined
  • If your mixture seems a little running, add some extra flour
  • Gently fold in the fresh mint and feta. You want the fetta to stay in chunks.
  • Heat oil up in a large frying pan over medium to high heat
  • Once hot, scoop up balls of the mixture and pop into the oil. Continue until you have enough in the pan. Cook for 3-4 min each size or until nice and golden.
  • If they are cooking too quickly, turn the heat down, as you want to make sure the centre cooks through.
  • Once cooked, scoop them out and place on paper towel and continue until you cook all the mixture.
  • Serve with a big salad and/or vegetables. They are also great as 'finger food' and served with a sour cream or greek yoghurt dipping sauce. (sour cream / greek yoghurt, chopped mint leaves, lemon zest and salt)

Beef & Soba Noodle Salad

Beef and Soba Noodle Salad

This is a simple yet delicious throw together dinner recipe. Perfect for a warm summers evening or in the depths of winter. Basically this is a recipe that can be easily adapted to what you have in the fridge. Beef can also easily be substituted for any protein of choice including chicken or tofu. In fact any ingredient can be easily substituted, so is a great recipe to have on hand when you have 'nothing' – as long as you stock the basic pantry ingredients you will have a delicious meal on your plate in no time!

Ingredients
  

  • ~100 grams Soba Noodles
  • 1/4 cup (60ml) Oyster sauce
  • 2 tbsp Soy Sauce OR coconut aminos (or similar)
  • 2 tbsp Mirin Seasoning OR apple cider vinegar
  • 1 tbsp Coconut Oil OR Olive Oil (for cooking beef/protein)
  • 500 gram Diced or sliced beef OR protein of your choice
  • 1 bulb crushed or finely chopped garlic
  • 2 cups Or 1/2 bag of 'Kale Slaw' you could use any type of pre made slaw, or grate up your own. ie beetroot, carrots, cabbage, kale or a similar variety
  • 1 handful Chopped Cos Lettuce or any lettuce is fine
  • 2 Spring onions finely sliced
  • 1 handful Sesame Seeds and Cashews to serve

Instructions
 

  • Prepare soba noodles following packet directions. Refresh under cold running water and drain. Set aside.
  • Combine oyster sauce, soy sauce or (coconut aminos), and mirin (or apple cider vinegar) in a small jar, shake to mix and set aside.
  • Heat up a fry pan to medium > high heat and lightly toast cashews and sesame seeds. Set aside.
  • Heat coconut /olive oil in the same pan and place in garlic to fry off lightly. Toss in your beef (or protein of choice) and cook to nearly all the way through.
  • Once your beef / protein in nearly ready, place in your noodles and your sauce and stirfry lightly for 1-2min to coat the beef/protein and noodles.
  • Place the remainder of your ingredients (excluding cashews & sesame seeds) in a large bowl, add in the beef and noodles and toss gently together.
  • Divide amongst your serving bowls and sprinkle with cashews and sesame seeds. Sit down and enjoy! 🙂

Healthy(er) Rocky Road

Healthy(er) Homemade Rocky Road

Those who know me, know I'm a sweet tooth! So I am always looking for ways to enjoy the sweetness, without the levels of processed sugar. I adopted this healthier version of rocky road from a classic recipe, but still with the delicious taste. Opt with or without marshmallows, and you can easily adapt to a vegan version also. So why not treat yourself to some of my Healthy(er) Homemade Rocky Road. Perfect to have a batch in the freezer for anytime you need a little sweet treat, or add to a grazing board up the ante!
Course Dessert, Snack

Equipment

  • Large Mixing Bowl
  • small square or rectangular tin
  • Baking Paper

Ingredients
  

  • ~500g Melted Raw / Dark Chocolate Here is my raw chocolate recipe: http://completeper4mancecoaching.com.au/blog-post/raw-chocolate-recipe/

    You can make this OR simply buy a dark chocolate of your choice. But my raw choc recipe is SUPER easy.

You can sub in / out any of the following ingredients. Or do more/less of each. You will know when you combine if you need more to add in.

  • 1 cup Chopped Almonds
  • 1/2 cup Coconut Flakes or shredded coconut (plus a little extra for topping)
  • 1/2 cup Chopped cranberries
  • 1/4-1/2 cup Chopped pistachios
  • 1/4 cup Pepitas / pumpkin seeds
  • 1-1 1/2 cup Marshmallows I like then chopped in half

Instructions
 

  • Line a small square or rectangular tin with baking paper
  • Chop up any ingredients that need chopping and combine everything apart from the melted / raw chocolate in a large bowl.
  • Add the melted / raw chocolate mixture to the dry ingredients. Stir to combine. Everything should be well coated, and not too much melted chocolate left. Add more dry ingredients if needed. Its the nuts/seeds/marshmallows that make it rocky road! 🙂 (work quickly though as you don't want the chocolate to start to set yet.
  • Spoon your mixture goodness into prepared tin and press down lightly. Sprinkle with some extra shredded/flaked coconut.
  • Place flat in the fridge or freezer to allow to set 2+hours.
  • Remove from the fridge/freezer and stand at room temperature for 5-10 minutes to soften slightly. Use a sharp knife to cut into pieces. The size is up to you! Keep in a lined airtight container in the fridge for up to 2 weeks. Or freezer as long as you like. (not that it will last that long!) 😉 ENJOY !

Healthy Citrus Slushie

Healthy Citrus Slushie

This Slushie (or Slurpee) is the perfect post training hydration – or afternoon thirst quencher. Thirst quenching and delicious, full of natural electrolytes, anti-inflammatory and anti oxidants, sweet and sour all at the same time without an ounce of processed sugar. Whip up this after your next hot training day ! Oh and the kids will love these too!
Course Drinks

Ingredients
  

  • 1 Fresh Orange
  • 1/2 Celery Stick
  • 1 squeeze Fresh Lemon Juice
  • 1 slice Fresh Ginger
  • 1 slice Fresh Tumeric
  • 1/2 tsp Himilayan Sea Salt
  • 1 Cup Coconut Water OR tap water
  • 1/2-1 Cup Ice Adjust based how how thick and icy you want it
  • 1 tsp Rice Malt Syrup / Honey (optional) (if you want a little extra sweetness)

Instructions
 

  • This one is simple. Collect all your ingredients, (obviously peel you orange) and throw it all into a high power blender.
  • Blitz until well mixed and to a slushie consistency. Adjust coconut water / water and/or ice to your consistency of choice.
  • Poor into a big glass – there will be plenty to share! And enjoy

Buckwheat Pancakes

Buckwheat Pancakes

Delicious gluten free, refined sugar free pancakes that are packed full of goodness. The thing I love most about pancakes, is they are easy to whip up and perfect to eat for breaky, pre or post training, a snack, or even for dessert!  And best of all, you can change up ingredients to suit what you have on hand. Let me know what you think. 🙂
Course Breakfast, Snack

Equipment

  • Frying Pan
  • Blender or simple bowl and fork/whisk
  • Measuring cups / jug

Ingredients
  

  • 1 1/2 – 2 cups Buckwheat flour (or your flour of choice) This can depend on how thick you like your pancakes and whether you include seeds
  • 1 1/4 – 1 1/2 cups Milk of choice – I love oat milk, but any non-dairy milk is fine (dairy too if that's your preference)
  • 1 tbsp Lemon juice or apple cider vinegar this helps to make them nice and fluffy!
  • 1 small/medium Banana, mashed You can leave this out, but adds extra oomph and goodness
  • 1 large Egg
  • 2 tbsp Melted butter if you don't want to use butter, add an extra egg
  • 1 tsp baking soda
  • 1 tsp Vanilla Extract
  • 1 tbsp Ground flaxmeal or linseeds can also be whole seeds if you like!
  • 1 tbsp Chia Seeds
  • Extra butter OR coconut oil for cooking

Topping suggestions – some of my favorites!

  • Coconut / Greek yoghurt
  • Fresh berries
  • Fresh banana
  • Almond Flakes
  • Crushed macadamias
  • Coconut flakes
  • Hemp Seeds
  • Maple Syrup

Instructions
 

Notes: If you don't use flaxmeal/linseeds and/or chia seeds, you can simply adjust tehe amount of flour/water to a nice pancake consistency

  • In a measuring jug or small bowl, stir the milk and vinegar (or lemon juice) together, and then set aside for five minutes. (This mixture mimics buttermilk, which when mixed with the baking soda later in the recipe, makes the pancakes fluffy.)
  • In a medium bowl or a blender of choice, mix together the flour & baking soda
  • Whisk the egg, butter, mashed banana and vanilla into the milk mixture (so all wet ingredients are together)
  • Add the wet ingredients to the dry ingredients and whisk together until combined. Don't overmix. Adjust wet/dry ingredients as needed. You don't want it too runny though. These are designed to be fluffy pancakes.

Cooking pancakes

  • Heat a large frying pan over medium heat.
  • Once hot, add a small amount of butter or coconut oil to coat the pan. With a large spoon or small measuring cup, scoop batter into frypan. Gently spread the batter into the size of your pancake of choice. If smaller, you should be able to fit 3 medium sized ones in a large fry pan.
  • When the edges look dry, and bubbles start to appear and pop on the top surface of the pancake, they are ready to turn over. This takes about 2 minutes. Once flipped, cook for another 1 to 2min or until lightly browned and cooked in the middle.
  • When making batches, I like to cover a plate with paper towel and keep them covered / warm while you continue to cook more.
  • Then the best part – serve warm with your favorite pancake toppings. ENJOY !

Healthy Gingerbread Cookies

Healthy Gingerbread Cookies

I made these gingerbread cookies last year and packaged them as little gifts for my children's childcare educators and they were such a hit that I thought I better share the secret recipe. 
This recipe is very versatile so you can use it all year round not just for Christmas! You can experiment with different spices or flavours, use the flour and milk of your choice, can easily be made vegan, and you can also choose to decorate by adding icing and toppings or leave as is.
So next time you are in a baking mood, whip us some of these delicious cookies, eat yourself, or make for family/friends, or pop into jars and gift to others. Time to get into the Christmas Spirit! Enjoy! 
Course Dessert, Snack

Ingredients
  

Spice Mix – this makes plenty so you will have leftovers you can use for next time or adding to smoothies, into a hot chocolate, your pancake mix, into muesli / muesli bar mix. Anything really!

  • 1 tbsp ground cinnamon
  • 1 tbsp ground ginger
  • 1/2 tbsp mixed spice
  • 1/2 tsp ground nutmeg
  • 1/2 tsp ground clove
  • 1 pinch ground turmeric
  • 1 pinch group black pepper

Gingerbread Cookie

  • 180 g wholemeal spelt flour/buckwheat flour Or flour of choice. I often use a mix of flours, including almond meal too!
  • 1-2 tbsp of your spice mix how much you add depends on how ginger-y you like your biscuits
  • 1/4 tsp bicarbonate of soda
  • 1 pinch seat salt
  • 50 g butter can be replaced with coconut oil, but cookies not as soft
  • 30 ml milk of your choice I use coconut or oat milk
  • ~85g g (1/4 cup) maple syrup or rice malt syrup Or other sweetener of choice

Instructions
 

  • Preheat your oven to 150℃
  • Combine the flour, spice mix, bicarbonate of soda salt in a bowl
  • In a blender/food processor/thermo, mix melted butter, milk and maple syrup until well combined.
  • Add the wet to the dry ingredients and mix together until dough forms. If the mixture seems a little wet, add a little more flour, or too dry add more milk (it should be like plyadough and not stick to your fingers).
  • Roll into a ball, wrap in baking paper and refrigerate for 30-60 minutes. (you can't leave this step out)
  • If you can't be bothered with shapes, you can simply roll the dough into a long log and cut the log into slices (to form round biscuits).
  • To make shapes: Place the dough between two pieces of baking paper and roll to approximately 2-3 mm thick.
  • Cut the dough with cookie cutters (playdough cutters work great too!) 😉
  • Place on a lined or greased baking tray and bake for 10 minutes or until golden (gluten free may need a bit longer).
  • Leave on the tray until completely cooled. They firm as they cool
  • Leave as is, or decorate with icing / toppings.
  • Store in an airtight container in the fridge or freezer. Or as I did, pop into nice little jars and gift to someone. ENJOY !
Keyword biscuits, cookies