Superfood Recovery Smoothie

Superfood Recovery Smoothie

Looking for that extra boost from your smoothie? Then look no further. This protein loaded smoothie will not only give your body a boost and aid in recovery, but will have you feeling more alert, positive and energised (without caffeine!) with our secret ingredient – Franjos Superfood Powder!
Add / change up ingredients as you like (there's never a hard and fast rule with smoothies!) and adjust as you like to your tasting or nutritional needs. But this smoothie will certainly hit the spot.
Stay fuelled and focused with this power packed recovery smoothie!
Print Recipe
Course Breakfast, Snack

Ingredients
  

  • 1 cup Nut/oat/coconut milk or water of choice
  • 1 scoop Scoop of you favourite protein powder
  • 1 serving Franjos Superfood Powder https://franjoskitchen.com/collections/mum-life/products/motherhood-blend-with-arepa-faba-bean-protein-cordyceps
  • 1 tbs Yoghurt of choice I love greek or coconut yoghurt
  • 1 tbs Peanut Butter / Nut Butter
  • 1 frozen banana doesn't have to be frozen, but adds to the creaminess
  • 1 handful ice

Optional additions (which I love to add)

  • Acai Energy Guarana Blend (in freezer aisle near berries)
  • Collagen Powder I love nutra Organics

Instructions
 

  • Literally throw everything into a high power blender and blitz until smooth. Adjust liquid as needed. Add more liquid if you like it thinner or more ice if you want it thick and creamy and to eat with a spoon! (my favourite!)
    ENJOY!

Delicious Healthy Apple Tea Cakes

Want your cake and eat it too? Well you most certainly can! This delicious healthy recipe is adapted from one I found online and from a traditional apple tea cake. It is packed full of apples (yum!) and wholesome ingredients. Perfect for that afternoon or evening treat, or even as a pre training (or during!) snack fuel. My kids also love these dolloped with yoghurt or ice-cream.

As are most of the recipes I use, this one is highly adaptable and you can switch in different fruits such as banana, pear, you could even try adding strawberries or blueberries!

Delicious Healthy Apple Tea Cakes

Print Recipe
Course Snack

Ingredients
  

  • 3 Eggs
  • 100 ml Extra Virgin Olive Oil (or oil of choice)
  • 100 ml Maple Syrup (or sweetener of choice, but I love the taste maple syrup gives!)
  • 3 tsp Baking Powder
  • 1/2 tsp Cinnamon
  • 2 tsp Vanilla Extract (you can use essence if you wish/that's what you have, but extract is less processed and has a stronger flavour)
  • 2 cups Wholemeal Spelt or buckwheat flour (or flour of choice)
  • 2-3 large Apples cut into small cubes (You could grate or chop finer if for kiddos and wanting to blend the apples in better or you just prefer this way – does turn out more like a muffin this way)
  • 1 Bananas chopped or mashed (if you don't have banana you could add some extra apple, or a pear)
  • 2 tsp raw sugar (highly optional – for sprinkling on top)

Instructions
 

  • Preheat oven to 160deg
  • In a bowl or mixer, beat eggs and then combine in olive oil, maple syrup, baking powder, cinnamon and vanilla
  • Add flour and mix through into a nice and smooth batter
  • Fold through your apples and banana and mix gently until all the apples/banana are coated with the mixture
  • Prepare your cake mold/tin as needed. Ie if you need to grease or use baking paper. I find silicone molds the best. 🙂
    I like to use rectangle tea cake molds, but any shape or size is fine. You may also like to make as one large loaf / cake. The choice is yours 🙂
  • Pour mixture into cake molds, making sure the apples are evenly distributed.
  • If you want a nice crispy top, sprinkle cakes with raw sugar 🙂
  • Depending on the size of your molds/cakes, cook between 40-60 minutes. Check with a skewer.
  • Once cooked, remove from the oven and let cool in the mold/tin before removing.
  • Delicious eaten warm or cold, with yogurt or a scoop of icecream !

Fool Proof Vegetable Fritters

Fool Proof Vegetable Fritters

Ever made fritters and they were a little soggy on the inside? Or packed full of flour that they taste more like bread than a fritter? Well I bring to you my fool proof vegetable fritters. These are simple to make. They can be made with any veggies you like / have on hand – but I share with my favourites. And they make the perfect meal paired with some roast tomatoes and avocado or a delicious snack on their own. So good to make when you have 'nothing' in the fridge – oh and they freeze well too! So basically you need these in your life! ha.
Print Recipe
Course Breakfast, lunch, Main Course, Snack

Ingredients
  

  • 2 medium Zucchinis
  • 1-2 medium Carrots
  • 1/2 medium Sweet Potato
  • 1/2 cup Grated cheese or firm fetta can be left out if you prefer
  • 1/2 cup Fresh herbs of choice
  • 1 large handful Spinach
  • 1-1/2 cup Spelt flour or flour of choice
  • 1 tsp Baking Soda
  • 1 tsp Baking Powder
  • 2 Eggs
  • salt and pepper to taste
  • Coconut oil for cooking or oil of choice

Note: Any vegetable can be subbed for another vegetable of choice, such as cauliflower, broccoli, peas. Just keep the ratios the same.

    Instructions
     

    • In a large bowl, grate zucchini first and squeeze out excess liquid
    • Grate all other vegetables into the large bowl
    • Add grated cheese if using. If using fetta, leave this out for now.
    • Finely chop up spinach and herbs and add in also
    • Gently stir all the veggies herbs and cheese together to mix them together.
    • Add the flour, baking soda, baking powder and salt and pepper to taste. Toss/stir to coat all the veggies. Start with 1 cup and add a bit extra if needed. All the vegetables should be coated so take the time to do this. This is important so you don't get soggy fritters.
    • Lightly whisk two eggs and stir through the mixture.
    • If you are adding fetta, lightly crumble and stir through gently
    • You are now ready to cook! Turn on large fry pan to a medium heat. Add coconut oil to coat the pan and melt. When hot, scoop in spoonfuls of mixture and pop on a lid. Tip: this helps the inside of the fritters to cook. 🙂
    • Once looking brown and crispy on one side, flip over the fritters and cook on the other side. I leave the lid of for this.
    • Once cooked, scoop them out of the p pan and allow to cool on a wire rack. This helps keep them stay nice and crispy! Just cover with a paper towel if wanting to keep warm while others are cooking.
    • For a meal, I like serving with a side of roasted mini tomatoes, lots of avocado, a fried egg or two and a side of sauerkraut. But anything goes! ENJOY !
    Keyword healthy fritters, sweet potato fritters, vegetable fritters

    Pumpkin & Chickpea Curry

    Pumpkin & Chickpea Curry

    Who doesn't love a delicious homemade curry?! The subtleness of the curry seeps into the tender pumpkin and chickpeas making for the most mouthwatering vegetarian dish. You can however easily sub in any other vegetables or you can add additional proteins such as chicken, beef or tofu. Just work with the base recipe of the curry and enjoy this recipe is so many ways! Oh and the best thing about curries – they taste even better the day after for leftovers! And also freeze well too. So make a BIG batch !
    Print Recipe
    Prep Time 15 mins
    Cook Time 30 mins
    Course Main Course
    Servings 4 people

    Ingredients
      

    • 1/2 Butternut Pumpkin (or pumpkin of choice) or approx 500g
    • 1 can Chickpeas, drained
    • 1/4 Onion, finely chopped
    • 2 cloves Garlic, finely diced
    • 2 cm Fresh ginger, finely diced (or power if you don't have fresh)
    • 1 Fresh red chilli (or chilli flakes if you don't have fresh)
    • 1/2 tbsp Coconut oil Use olive oil if you don't have coconut
    • 1 tsp Turmeric powder or you could use fresh!
    • 1 tsp Curry powder of choice
    • 1 tsp Ground coriander
    • 1 tsp Cumin
    • 1 can coconut milk
    • 1 can coconut cream
    • 1/2 cup bone broth or stock
    • 1/2 cup cashews optional

    optional – if you want to boost your greens:

    • 1/2 cup frozen peas
    • 1 large handful spinach

    To serve – or your choice!

    • Fresh coriander leaves omit if you aren't on the coriander bandwagon! ;-p
    • Steamed greens and/or rice
    • Natural yoghurt optional

    Instructions
     

    • Chop the pumpkin into bite size pieces (around 3cm squares is good, you don't want them too small)
    • Finely dice/chop up your fresh garlic, ginger, chilli and onion if you haven't already
    • Heat a large frypan over medium heat, add coconut oil and once melted, add the chopped onion, garlic, chilli and ginger until slightly golden
    • Then add in all the remaining spices and stir through until aromatic.
    • Next add the coconut milk, coconut cream, bone broth/stock, pumpkin and chickpeas and bring to boil then turn down to low, cover and simmer up to 30min or until pumpkin is nice and tender
    • Take the lid off, add the cashews, peas and spinach (if including) and stir through gently and cook for a further 10-15min – this will help thicken the sauce a little more.
    • If you are serving with greens and/or rice now's the time to cook if you haven't already.
    • Serve with your greens and/or rice, tp with a dollop of natural yoghurt and coriander. Sit down and enjoy!

    Notes

    To make this recipe even more simple – you could simply replace all the spices with a pre-made curry spice mix of your choice. These can easily be purchased, but try to avoid the pre-made jars of curry (unless a good quality / wholefood ingredient list) 
    Keyword curry, healthy curry, pumpkin curry, vegetarian curry

    Loaded Scrambled Eggs

    Loaded Scrambled Eggs

    Eggs – one of my all time favourite things to eat. They are so versatile, full of nutrients and can be eaten for breakfast, lunch, dinner or as a snack!
    One of my favourite ways to enjoy eggs is as a loaded bowl mixed with plenty of veggies, either on its on, or on some delicious seed bread or sourdough toast.
    So as long as you have eggs in the fridge (should ALWAYS be a staple) then you can have a meal prepped in as little as 10min any tie or day of the week.
    Print Recipe
    Prep Time 5 mins
    Cook Time 5 mins
    Course Breakfast, lunch, Main Course

    Ingredients
      

    • 2-3 Eggs try and go organic, at a minimum, free range
    • 1 handful Fresh Spinach
    • 2 florets Both Cauliflower and broccoli or any other veg you have, no hard and fast rule
    • 1 tbsp Coconut Aminos OR soy sauce this is for flavour
    • 1/2 cup Bone Broth OR stock or water if you don't have either
    • 1/4-1/2 Avocado as much / little as you like 😉

    Optional Topping suggestions – All, or some, or none. You choose !

    • 1/2 Spring Onion, chopped
    • Sesame Seeds
    • Hemp Seeds
    • Nutritional Yeast
    • 1 tbsp Coconut oil, olive oil or butter for cooking

    Instructions
     

    • Pre heat large fry pan to medium heat
    • Pop in the frypan your broth/stock/water and let it come to boiling
    • Chopped up broccoli / cauliflower (or which ever veg you have chosen) and toss into the frypan. Pop a lid on for faster cooking.
    • The broth/stock/water so nearly disappear, take lip off if it's not and let evaporate if veggies are nearly cooked.
    • Once veggies are cooked and liquid early all evaporated, shift the veggies to one side of the pan and pop in your oil of choice, the crack in your eggs onto of the oil.
    • Stir the legs lightly so they start to 'scramble', and then once starting to cook, mixed through and around with the veggies.
    • Add your spinach on top of the eggs and veg, and your coconut aminos/soy sauce and stir everything through. You can pop lid back on to quicken the cooking process and wilt the spinach more.
    • Once eggs are cooked you are done! Throw it all into a bowl, top with avocado, and optional toppings of choice. A good sprinkle of S&P and sit down and enjoy!

    NOTES

    • If you ant additional carbs to your meal, you can add in roasted veggies such as pumpkin and/or sweet potato, or some pre cooked rice/quinoa. OR serve on a slice of seed bread or sourdough toast. YUMMO !

    Spinach and Ricotta Zucchini Cannelloni

    Spinach and Ricotta Zucchini Cannelloni

    This simple and delicious midweek dish is a take on the classic spinach and ricotta cannelloni. It replaces the pasta with zucchini ribbons and is filled with zesty spinach, ricotta and pea filling. So tasty and delicious and can be prepped ahead of time so you can just pop into the oven when you are ready to eat. Give this one a go – you won't be disappointed. 🙂
    Print Recipe
    Prep Time 20 mins
    Cook Time 1 hr
    Course Main Course
    Cuisine Italian

    Ingredients
      

    • 1 1/2 cups frozen peas
    • 2 eggs
    • 1 tub ricotta (375g)
    • 2 cups baby spinach roughly chopped
    • 1/4 cup fresh mint finely chopped
    • 1 tsp finely grated lemon rind
    • salt & pepper to taste
    • 3-4 large zucchinis – thinly sliced with a mandolin or peeler, both work!
    • 500 ml tomato puree / passata
    • 1/2 cup bone broth / stock
    • 1/2 cup grated mozzerrella

    Instructions
     

    • Pre heat oven to ~160deg
    • Run the peas under hot water or cook lightly in saucepan to unthaw
    • Drain and place in a large mixing bowl and mash / squad lightly with a fork, potato masher – or your hands! 😉
    • Crack in the eggs and beat with a fork
    • Add the ricotta, spinach, mint, lemon rind and s&p to taste. And mix well
    • If you haven't already slice your zucchini longways. Just using the flesh, not the insides.
    • Pour the tomato puree and broth/stock in a baking dish. Option to add fresh or dried herbs or extra S&P or taste if you wish.
    • Scoop a spoon of your mixture onto the end of a large zucchini slice and then gently roll and place into the baking dish in tomato mixture. Repeat until you have used NEARLY all of the mixture, snuggling them in closely together.
    • TIP: Some of the zucchini slices may have broken when slicing or be very skinny, don't waste these. Stack together to make bigger ones. Any you don't / can't use though, pop in the freezer along with the inside of the zucchinis as you can use for a veggie stock later!
    • With the remaining mixture, just top up the cannelloni so they are full and nearly over flowing.
    • Sprinkle the mozzarella on top and bake for 40-60min or j=until nice and golden brown on top.
    • Let rest and cool for a little before serving into shallow bowls. You can east as is, or if you like serve with extra veggies, or a simple salad. ENJOY !
    Keyword dinner, healthy cannelloni