Recipes

This page is a place for my own recipes! Check back regularly for updates 🙂

I have only recently started to experiment with my own creations, and many are posted on the Crank Health and Fitness Blog page, which is where I work as a Personal Trainer. Please check out this blog here for more healthy recipes and fitness related stuff!

If you would like to view a wider selection of recipes, why not check out another of my blogs called Vegan Recipe Resource. This blog features a large collection of recipes taken from books, other places on the internet and compiled in one place.

Contents 

Breakfast 

Peanut Butter Banana Breakfast Wrap

Main Meals

Sautéed Kale with Pumpkin, Garlic and Toasted Seasame Seeds

Roasted Ratatouille

Roasted Pumpkin, Garlic and Sage Soup

Snacks/Dessert 

Orange Cocao Nib Energy Balls

Orange Cocao Nib Energy Balls

photo 2 (4)

These chewy-crunchy little bites are bursting with the refreshing flavour of orange,  complimented with undertones of bitter-sweet chocolate.

Thanks to  nutrient rich ingredients such as almonds, goji berries, and cocao nibs these snacks  are super high in antioxidants and contain good sources of fibre, magnesium, calcium, protein  and ‘good fats’. They are a healthy option for an afternoon ‘pick me up’ or as a pre or post  workout snack.

 

Preparation Time: 10 minutes.

Making Time: 5 minutes.

Makes: 15-20 bite sized balls.

 

Ingredients

*1 cup almonds

*1/2 cup medjool dates

*2 tsp fresh orange zest

*1/2 tsp vanilla essence or vanilla paste

*1/4 cup dried goji berries

*2 tbsp cocao nibs

Method

1. Place almonds, pitted medjool dates, fresh orange zest and vanilla into a food processor.

2. Process until mixture is in fine crumbles.

3. Add the goji berries and cocao nibs and stir with a spoon to combine.

4. Roll spoonfuls of the mixture into small balls. The mixture may appear crumbly but should stick together when squeezed into balls.

5. Eat immediately or place in the fridge for a snack later.

Additional Tips

*If you prefer a smoother texture grind the almonds first separately in the food processor and then add the other ingredients.

*If the mixture is too dry add another date.

*You could also press the mixture into the bottom of a tray and cut into slices or squares if you prefer.

*Try raw or dark chocolate roughly chopped if you don’t have cocao nibs.

*Goji berries can be left out or substituted with another dried fruit.

 

Sautéed Kale with Pumpkin, Garlic and Toasted Seasame Seeds

kaleThis dish is perfect for those colder days when you want something healthy and fresh yet warming.

Perfect as a meal on its own or as a side dish, it’s like a warm salad that is filling and contains a beautiful blend of sweet, spicy and umami flavours.

It’s super quick if you roast the pumpkin beforehand, and easy to make with only a few ingredients.

You will be surprised at how tasty a big bowl of greens can be!

 

Preparation time: 10 minutes.

Cooking Time: 20 minutes.

Serves: 2 -4 people.

Ingredients

* 1 small or ½ a large pumpkin (sweet potato would also work)

* 1 tbsp coconut oil + 2 tsps (divided)

* 1 bunch Dinosaur (black) Kale (or other kale)

* 1-2 cloves garlic, crushed

* ½-1 tsp chili flakes (optional)

* 1 tbsp soysauce or Braggs liquid Aminos

* ½ tablespoon agave syrup or other liquid sweetener

* ½-1 tbsp sesame seeds

Method

1. Cut the pumpkin into small cubes.

2. Melt 1-2 tsps of coconut oil and lightly coat the pumpkin cubes. Place in an oven at around 180-200 degrees and roast until slightly browned.

3. Cut the kale into ribbons or small pieces. You can even use the stalks too by cutting them into small slices or matchsticks.

4. Heat 1 tablespoon oil in a large fry pan or wok. When warm add the garlic, stirring often so it does not stick.

5. Once the garlic is starting to turn golden, add chilli flakes and then the kale.

6. Sauté the kale for a couple of minutes and then add a few tablespoons of water – just enough to prevent from sticking. Cook on medium heat for another 3-5 minutes to tenderise the kale. Kale should remain bright green – don’t overcook.

7. In a small bowl whisk together soy sauce/agave.

8. Check that most of the added water in the pan has evaporated. Add pumpkin and sauce to the kale and toss to coat. Adjust seasoning (ie. add more soy sauce/more agave) to taste.

9. Toast the sesame seeds in a dry pan over low heat stirring frequently until they just start to brown then toss through with the kale and pumpkin.

10. Serve immediately.

 

Roasted Ratatouille 

rataHere is a delicious, light variation of a classic French dish that is not stewed but roasted in the oven. It is a fragrant play of onions, garlic, olives, eggplant, zucchini, cherry tomatoes and red capsicum sprinkled with Italian herbs and cracked black pepper.
The addition of chickpeas adds a good protein source and more substance to the dish. Although it does take a while to cook the preparation is very quick and easy.
Best of all it is one of those recipes which you can enjoy before eating because it will have your whole house smelling delicious while it is in the oven – YUMMM! Who doesn’t want that!!

Preparation time: 10 minutes.
Cooking time: 35-45 minutes.
Serves: 2 as a main meal or 4 as a side dish.

First batch – Ingredients

*1 red capsicum
*1 medium sized eggplant (or about 3 baby eggplants)
*2 small zucchini or about 5 baby zucchini
*1 large red onion

Method

1. Place a casserole dish in an oven set at about 200 degrees celsius to warm up. Add 1 tablespoon of oil.
2. Roughly chop the first batch of veggies then mix in the casserole dish and roast for 20 minutes. Meanwhile prepare the second batch of ingredients.

Second batch – Ingredients

*100g cherry tomatoes
*1 tin chickpeas (400g)
*1/4 – 1/3 cup kalamata or Spanish black olives
*2 large cloves of garlic, sliced
*1/2 – 1 tsp dried Italian herb mix
*1/2 – 1 tsp dried chilli flakes (optional)
*Salt (herb salt or sea salt) and black pepper

Method (continued)

3. Add the second batch of ingredients, stir to combine. Cook for another 15-20 minutes until the vegetables are slightly crispy in some spots – but don’t let them dry out.
4. Sprinkle with fresh basil, parsley, or oregano, or a combination of all three.
5. Suggested serving: on top of a bed of fresh romaine lettuce / other greens, with a side salad or with a light soup.
6. Enjoy!

 

Peanut Butter Banana Breakfast Wrap

This recipe is so quick and easy to prepare, using only a few ingredients. It has a good balance of carbohydrate and protein to fuel your body atIMG_9215.JPG the start of the day.

Mountain bread is a great replacement for other breads and wraps. It is paper thin so is lower in calories and doesn’t give you the heavy/bloating feeling too much bread can give you. It comes in various flavours but if you buy the plain organic version it has only three ingredients: organic flours, water and salt. This is quite different compared to most other wraps/tortillas which have a long list of thickeners, preservatives, artificial flavours, modified starches etc which are not nutritionally advantageous for us to consume.

Serves: 1
Preparation time: 2 minutes.

Ingredients

*1 piece of mountain bread (if you want your wrap to be a bit more sturdy you can also double up the layer with 2 slices)
* 1 large ripe banana
* Natural Peanut butter (look for no added oil)
* A small handful of walnuts (crushed or roughly chopped)
* Cinnamon and Nutmeg

Method
1. Spread a thin layer of peanut butter over most of the wrap.
2. Slice the banana into small round pieces and place through the middle (alternatively you can leave the banana whole and just plonk it in the middle then roll the wrap around it).
3. Sprinkle walnuts over the banana.
4. Sprinkle cinnamon and a little nutmeg over the banana and walnuts.
5. Roll up into a tube, cut in half and enjoy a healthy filling breakfast!

Variations
*Use a different nut butter such as almond or cashew butter.
*Add dried fruit such as sultanas or dates.
*Add different nuts and seeds such as chia, sunflower seeds, pecans or cashews.
*Add a little coconut sugar or maple syrup for extra sweetness.

 

Roasted Pumpkin, Garlic and Sage Soup

soup Here’s a healthy recipe to warm you up while keeping the winter bugs away. Pumpkin is a good source of Vitamin A for healthy skin, eyes and respiratory system, while the garlic helps boost the immune system to help fight off colds. The herbs in this recipe add to the immune boosting benefits while giving this soup a different flavour from your average pumpkin soup. Cannellini beans are a great addition providing good sources of protein and iron, plus pureed up you can’t taste them. The beans give the soup extra creaminess and make the soup more filling so that it can serve as a main meal.

 

 

Preparation time: 5-10 minutes.
Serves: 6 people as entrée or about 4 people as main meal.

Ingredients
*2kg pumpkin (with skin on)
*4-6 cloves of garlic (more if they are small cloves)
*1 leek
*1 tsp Italian herb seasoning (or you could use a pinch of dried oregano, basil, sage, dill, rosemary etc)
*2 x 200g can cannellini beans
*4 cups water or vegetable stock
*1 tablespoon fresh sage leaves
*Salt and black pepper to taste

Method
1. Cut the pumpkin into halves or quarters and lightly brush with oil. Place them face down on a tray with the garlic cloves still in their cover under hollow of the pumpkin. Roast at around 200 degrees celsius until the pumpkin is soft, about 30-45 minutes. Check the garlic regularly as it may be done earlier.
2. When the pumpkin is done, let it cool while you finely chop the stalk of the leek.
3. In a large saucepan sauté the leek in a small amount of oil (we use coconut oil) and also add Italian herbs and salt. Cook gently for 2-4 minutes until leek softens.
4. Scrape the pumpkin away from the flesh and add to the saucepan.
5. Add 4 cups of water or vegetable stock and bring to a gentle boil. As this happens, mash/stir the pumpkin to get a smoother consistency.
6. Add the beans.
7. Simmer gently for 5-10 minutes to let flavours incorporate.
8. Let the soup cool slightly then either use an immersion blender or blend in small batches in a food processor. You can add more water if the soup is too thick – this may depend on what type of pumpkin you use. You can also leave part of the soup lumpy if you prefer more texture or blend until completely smooth.
9. Gently reheat if necessary, then turn off heat and stir through finely chopped fresh sage and cracked black pepper. Serve and enjoy.

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