Sweet Potato Chocolate Brownie

Sweet Potato Chocolate Brownie

Coach Sarah
A delicious (and nutritious) sweet treat. Perfect for pre training fuel or that mid arvo snack!
Prep Time 15 mins
Cook Time 1 hr
Course Snack

Equipment

  • microwave or stove top
  • oven
  • thermomix or other blender
  • Baking Tin
  • Baking Paper

Ingredients
  

  • 120 grams Medjool dates
  • 1-2 small-medium sweet potatoes (2-3cups when grated)
  • 2 Eggs
  • 100 grams Melted Coconut Oil
  • 1 tbsp Rice Malt Syrup
  • 2 tsp Vanilla Extract
  • 1/2 cup Raw Cacao Powder (you could substitute with Coco, but obs not as nutrient dense)
  • 2 tbsp Flaxmeal and/or LSA
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 40 grams Coconut Flour
  • dash Coconut milk (if needed)
  • 1 handful Crushed Walnuts (optional topping)
  • 1 handful Choc Chips (optional topping)

Instructions
 

  • Pre heat oven to 180 degrees
  • Throw your dates in blender of choice and chop until broken down, loosen from bottom of blender
  • Peel and cut sweet potato into pieces
  • Throw the sweet potato into blender and blend until resembles grated
  • Add in eggs, vanilla, rice malt syrup and melted coconut oil and blend until combined
  • Add remaining dry ingredients and blend until combined.
  • The mixture will be thick and relatively dense. So don't worry. But if needed, add a dash of coconut milk.
  • Line a baking tin with baking paper and scoop the mixture in and pat down gently
  • Top with crushed walnuts and choc chips (optional) You could do your own topping of choice, or none!
  • Cook for approx 1-1.25hrs until cooked through.
  • Take out of oven and let cook in baking tin. Then carefully transfer to wire rack to finish cooling.
  • Cut to your sizing of choice. Keep in fridge or freezer! And enjoy! 🙂
Keyword snacks, training fuel

Homemade Hommus

Once yu make your own hommus, you will realise you have been wasting your money on store bought! Hommus is SO easy to make, and you can adjust flavours to your taste. Give it a go! A great staple condiment to have in the fridge to add to just about any dish or as traditionally eaten as a healthy and nutritious dip.

Homemade Hommus

Prep Time 10 mins
Course Snack
Servings 1 jar

Equipment

  • blender/ food processor
  • Jar to store

Ingredients
  

  • 1 tin Canned organic chickpeas
  • 1 Small garlic clove roughly chopped
  • 1 tbsp tahini
  • 1 good squeeze of fresh lemon
  • 1 pinch salt (optional)
  • 1/2 tsp cumin
  • 1 tbsp olive oil
  • 2-3 tbsp iced/cold water
  • 1/2 tsp paprika (to serve)

Instructions
 

  • Blend lemon juice, garlic and salt and let sit for 5min to allow the garlic to mellow
  • Add tahini and blend
  • Slowly add cold water while blending
  • Add cumin and chickpeas and blend
  • While blending, slowly add olive oil
  • Add more water if needed
  • Taste and adjust flavour to taste. Ie more cumin, lemon juice, salt or cumin
  • Transfer to a jar and add a lug of olive oil on top to keep it fresher for longer.
  • Keep in the fridge for up to a week.
  • Add a sprinkle of paprika on top when serving
Keyword condiment

Green Protein Power Smoothie

If you are looking for a smoothie packed full of goodness and tastes delicious then this is it. You can adjust the measurements to your own taste and/or what you have on hand. There’s no hard and fast rule with smoothies! You will learn what you like and simply measure to feel and adjust as you like. So measurements are a guide only, but a great base to start. To make smoothies easier too, you can prepare in advance and have ‘servings’ already ready in the freezer. So you can simply grab out the container/bag and throw it in your blender, then grab your pantry and fridge items and blend. I’m all about efficiency! 🙂

Green Protein Power Smoothie

Equipment

  • Blender

Ingredients
  

  • 1/2 cup coconut milk (or milk of choice) (if you prefer, you can omit and just at more water)
  • 1/2 – 1 cup cold water (adjust as needed)
  • 1 fresh or frozen banana (frozen creates a thicker consistency) If you don't like banana, replace with 1/2 avocado but want your smoothie smooth and silky
  • 1 handful ice (the more you include, the thicker your smoothie)
  • 1 tbsp yoghurt of choice (I like Greek or coconut)
  • 1 handful fresh spinach or kale or serve of frozen
  • 1/2 stalk celery
  • ~4cm cucumber
  • 2 florets broccoli (fresh or frozen)
  • 1 dollop peanut butter (or nut butter of choice)
  • 1 tbsp chia seeds
  • 1 serve good quality protein powder (optional)
  • 1 tsp rice malt syrup / maple syrup
  • 1 serve collagen (optional) (I like nutra organics: https://nutraorganics.com.au/products/collagen-beauty
  • OPTIONAL TOPPINGS: for extra texture/crunch: flaxmeal / LSA, hemp seeds, dark chocolate/cacao nibs, shredded coconut, almond flakes (anything goes!)

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!
    ENJOY!

Basil & Green Veggie Pesto

This is the perfect condiment to always have on hand. So versatile, and the kids love it too! You will never buy store bought pesto again when you realise how delicious it is and how easy it is to actually make! Use on anything such as in a pesto pasta, through a salad, on top of eggs, added to a poke bowl…. the list is endless !

Basil & Green Veggie Pesto

Sub in any green veggie you like really! Measurements don't have to be exact. You can adjust flavour as you go.
Prep Time 15 mins
Course Snack
Servings 1 jar

Equipment

  • blender/ food processor
  • Steamer or microwave
  • Jar to store

Ingredients
  

  • 1-1.5 cups fresh basil leaves adjust to your taste
  • 1/4 cup frozen peas
  • 1/4 cup fresh or frozen broccoli
  • 1/2 cup fresh or frozen spinach (I find fresh is best though)
  • 1/4-1/2 cup Pine nuts and/or walnuts adjust as needed
  • 1 medium Garlic Bulb roughly chopped
  • 1/3 cup Parmesan chopped adjust as needed
  • 1/4-1/3 cup Olive Oil adjust as needed
  • 1-2 tbsp Water as needed
  • Salt and pepper to taste
  • 1 tbsp Optional extras: Avocado, hemp seeds, nutritional yeast (some things I often add to beef it up) 🙂

Instructions
 

  • Steam / cook up your veggies including frozen spinach if using. No need to cook fresh spinach. Leave to cool or run under cool water.
  • Bang everything into a food processor / blender and blitz to the consistency you like.
  • Adjust flavours and liquids to your liking
  • As simple as that!
  • Transfer to a jar and add a lug of olive oil on top to keep it fresher for longer and stop it turning brown.
  • Keep in the fridge for up to a week.
Keyword condiment

Chocolate Peanut Butter Slice

If you have no other sweet treat in your life, then these are it! SO easy to make, minimal ingredients, and so delicious. Be careful, you won’t be able to stop at one!

Chocolate Peanut Butter Slice

Prep Time 15 mins
Cook Time 0 mins
Course Snack

Equipment

  • Food Processor / Blender / Thermomix
  • Baking Tray
  • Baking Paper
  • Large Mixing Bowl
  • microwave or stove top

Ingredients
  

Instructions
 

  • Place oats into food processor/blender and grind for a few seconds. Don't grind too finely, you want course texture.
  • All all ingredients except chocolate chips/chocolate into large bowl. Stir with a large spoon until combined
  • Transfer the mixture into a lined baking tin, spread out and press down firmly.
  • Refrigerate for 15-20min to firm up
  • If you are making your own raw chocolate, do that step now. (recipe here: http://completeper4mancecoaching.com.au/blog-post/raw-chocolate-recipe/
  • Otherwise: Melt your chocolate chips in microwave with a little water over 30sec intervals, stir. Continue process until all melted (or melt on stove top if you prefer)
  • Grab your baking tray out of the fridge, and pour chocolate mix over the peanut butter & oats mixture and spread evenly.
  • If you want to add some optional topping do that now. Ones that work well are shredded coconut or chopped nuts of choice.
  • Refrigerate again for approx an hour to allow the chocolate to set and the slice.
  • Store in the fridge or frezer. Delicious when cold!
Keyword snacks, sweet treat