by hello@healthfullyheather.com | Feb 27, 2019 | Recipes
I’m still loving on bliss balls as a healthy, nutrient dense snack. Packed with healthy fats from nuts and seeds as well as some extra protein, they give you plenty of nutrition with just a touch of natural sweetness!
This matcha recipe is a spin-off of my Lemon Coconut Bliss Balls.
Why I love matcha:
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full of antioxidants and has anti-inflammatory properties
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may help lower blood pressure and cholesterol
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may help prevent cancer and protect against heart disease
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helps support the liver and its detoxification processes
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boosts brain function
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gentler hit of caffeine than coffee without the energy crash afterwards
If you are particularly sensitive to caffeine, just be aware that the matcha in these bliss balls is a source of caffeine, even though the amount is relatively small considering the serving size. However, if this is you, then think about only consuming these as a morning snack, and/or being sure to decrease your consumption of other sources of caffeine accordingly.
Matcha Bliss Balls
Ingredients:
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80g (2.8oz) cashews
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60g (2oz) almonds
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50g (1.8pz) pitted medjool dates (around 3 dates)
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50g (1.8oz) shredded coconut (plus extra for rolling)
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20g (0.8oz) pumpkin seeds
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1 scoop (roughly ¼ cup / 60mL) protein powder
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2 tbsp (30mL) coconut oil, melted
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2 tsp (10mL) matcha powder
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1 tsp (5mL) vanilla extract
In a food processor or blender combine all ingredients until a well blended and smooth dough is formed.
Pour extra shredded coconut into a shallow bowl or plate. Roll dough into balls, roughly golf ball size (or to your preference). Roll the balls in the shredded coconut to coat.
Refrigerate for 30 minutes to set. Store in an air-tight container in the fridge for up to a week, or freeze for up to 2-3 months.
Makes 8-12 balls, depending on size
by hello@healthfullyheather.com | Feb 21, 2019 | Recipes
Despite its long cook time, this red cabbage recipe is pretty quick and simple to prep and absolutely delicious as a side with almost any meal!
As a bonus, this recipe does freeze well, and since it makes quite a lot I would definitely recommend dividing off some portions to freeze and enjoy later on!
Why I love red cabbage:
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concentrated source of polyphenols which are antioxidants and anti-inflammatory
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excellent source of vitamins B6, C & K
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very good source of vitamins B1 & B9 (folate) and minerals manganese, copper, & potassium
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good source of vitamins B2, B3, B5 and minerals choline, phosphorus, calcium, selenium, magnesium, & iron
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good source of fibre
Spiced Red Cabbage with Apples
Ingredients:
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1 head red cabbage, chopped
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3 apples, cored, peeled, & diced
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3 tbsp (45mL) white wine vinegar
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2 tbsp (30mL) maple syrup or honey
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1 tbsp (15mL) butter or ghee (or coconut oil if dairy-free)
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½ tsp (2mL) cloves
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½ tsp (2mL) cinnamon
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¼ tsp (1mL) nutmeg
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¼ tsp (1mL) sea salt
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¼ tsp (1mL) pepper
Pre-heat oven to 150C / 300F.
In a large mixing bowl, toss the chopped red cabbage with salt & pepper. In a small bowl, combine the cloves, cinnamon, and nutmeg.
In a large, oven safe casserole dish, spread half of the red cabbage mixture. Layer on top half of the diced apples and sprinkle half the spice mixture and 1 tbsp of maple syrup.
Repeat with a second layer with the remaining cabbage, followed by the apples, spices and remaining 1 tbsp of maple syrup. Pour over white wine vinegar. Dot top of dish with butter.
Bake covered in oven for 2 hours, stirring mixture every 30-40 minutes.
Store in an air-tight container in the fridge for up to 4 days. Also freezes well. Re-heat on a low temperature until warm.
Serves 4-6
by hello@healthfullyheather.com | Feb 15, 2019 | Recipes
Overnight oats are one of my new favourite go-to breakfasts. They are fast and simple to prepare the night before, then you can either just grab and go in the morning, or take a few minutes to add some delicious toppings!
Below is my basic recipe which I add to depending on my mood. You could add in some cacao for a chocolate version or play with the toppings for your own personal creation!
Here I’ve gone for a “PB&J” style bowl with my homemade chia seed jam, almond butter (and almonds), along with a banana, some coconut flakes, and a dusting of bee pollen.
Overnight Oats
Ingredients:
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½ cup (125mL) non-dairy milk (I like almond or coconut)
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⅓ cup (80mL) oats
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¼ cup (60mL) yogurt (I use a full-fat Greek yogurt but would also be great with coconut yogurt!)
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1 tbsp (15mL) chia seeds
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½ tsp (5mL) vanilla extract
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pinch of salt
In a medium sized bowl, or directly in your sealable storage container, mix together all ingredients.
Refrigerate overnight in a tightly sealed container (could be kept up to 2-3 days in the fridge).
Mix with your desired toppings and enjoy!
Serves One
