High Fibre Smoothie Bowl

by Lauren Nugent on May 12, 2016

High Fibre Smoothie Bowl                                      Makes 1 breakfast bowl   

 

1 medium banana, frozen

½ cup frozen raspberries

1 tblsp flaxmeal

2 tblsp oatbran

1 cup milk of your choice

1 tblsp granola or muesli

1 tblsp yoghurt

 

 

  1. Blend milk, banana, oatbran and ½ the berries in a blender
  2. Pour in to a bowl.  Top with remainder of the berries, flaxmeal, muesli & yoghurt

 

Per serve:  1710kJ (410 calories), 18g protein, 12g fat (4g saturated), 49g carbs (26g sugars), 14g fibre

 

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What our Eat Smart Dietitians Eat……..

by Lauren Nugent on May 5, 2016

Choc Peanut Goodie Balls                                   Makes 12 balls

2 tbsp. chia seeds

8 Medjool dates, pitted

2 tbsp. cacao

1/3 cup desiccated coconut

1 tbsp. coconut oil

2 tbsp. sunflower seeds

2 tbsp. natural peanut butter

½ cup chopped/granulated peanuts

Method:

  1. In a food processer, blend all ingredients except desiccated coconut until a rough paste forms.
  2. Form in to 12 balls.
  3. Note:  The mixture will be quite sticky but the balls will harden when refrigerated or frozen.
  4. Put in fridge or freezer to set.  Can be kept frozen for up to 3 months.

 Per ball: 138cal/580kJ, 3.2g protein, 8g fat (3.5g saturated), 13.7 cho, 10.25g sugar, 2.9g fibre

 

 

Aussie Lamb Burgers                                        Serves 4

500g lamb mince                                        

1/2 red onion, finely chopped                       

1 garlic clove, chopped                             

1/4 cup parsley leaves                                    

2 tsp ground cumin                                     

1/4 cup mint leaves                                   

4 toasted wholemeal buns                        

Beetroot relish                                          

160g haloumi cheese                                 

Spinach leaves                                                 

1 large zucchini                                            

1 large red capsicum                                                   

Method:      

1.  Place the lamb in the bowl of a food processor with onion, garlic, parsley, cumin and mint. Pulse until the mixture just comes together. Season with salt and pepper and form into 4 patties.   

2.  Cut zucchini into batons and capsicum into 2 cm sections

3.  Preheat the BBQ to medium-high.  

4.  Spray patties with cook spray and cook for 3 minutes each side or until cooked to your liking. Move to one side to keep warm.                                                                                                                                

5.  Spray vegetables with cook spray and sauté on BBQ until softened.  Move to side.

6.  Cut cheese into 4 slices and brown on BBQ for about 1 minute each side.

7.  Serve patties on toasted buns with spinach and beetroot relish, accompanied by vegetables.

 

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