Strawberry & Coconut Cheesecake

Gluten Free, Dairy Free, Vegan &  Raw

Makes 12

Ingredients

Crust

2 cup almonds
1/4 cup agave syrup OR coconut nectar

Filling

4 cups chopped strawberries
2 cup cashews
4 tablespoons lemon juice
1/4 cup agave syrup OR coconut nectar
6 tablespoons melted cacao butter
4 tablespoons melted coconut oil

Method

1. In a food processor grind the almonds into chunky crumbs
2. Add the agave slowly over 20 seconds
3. Line your muffin pan with parchment paper cups & press mixture into the bottom of muffin tins 
4. Blend all but the coconut oil and butter until smooth and creamy in a blender
5. Add the oil/butter and blend to incorporate
6. Pour the filling over the crust.
   
7. Chill in the fridge or freezer until firm.

Clean ChocBanana MuffinCakes Recipe

High Protein, Nutrient dense & Delicious ChocBanana MuffinCakes

An easy to prepare fuss free snack that is high in protein, high in essential fatty acids, multi-nutrient dense.

Let’s face it you can never have too much chocolate in your life – so here is a great alternative when those chocolate cravings hit.

Makes: 12 MuffinCakes

Preparation time: 10 minutes

Cooking Time: 25minutes

Ingredients

• 1 x banana
• 3 tbls A2 light milk
• 2.5 cups of IsaLean Chocolate Shake powder (plain protein powder + cacao is an acceptable alternative)
• 4 tbls of almond meal
• 2 tsps of white chia seeds
• 2 tsps of organic agave syrup
• 2 tsps of coconut oil
• 2.5 tsp of baking powder

Steps

• Preheat your oven to 180°C and line your muffin pan with parchment paper cups
• In a food processor  add the banana and milk. Mix until combined (roughly 10-15 seconds)

• Add the rest of the ingredient and mix until combined (roughly 20-30seconds)
  
• Pour mixture into prepared muffin pan (You know it’s going to be good when you lick the spoon & the batter tastes great!! :) )
  
• Bake for 25 minutes until a toothpick inserted comes out clean. 
  
• Allow to cool for 5 -10 minutes before removing from the pan
• Enjoy as a nutrient dense snack or a guilt free treat!

For more information on improving your Nutrition intake, weight loss or Isagenix products simply email naednutrition@gmail.com

Quinoa – What, Why, How, Where?

What is it?

In a nutshell Quinoa has a higher protein profile than ANY of the major grains. It has 9 grams of protein in just one cup! It is rich in fibre, low GI, gluten free, high in vitamin B & contains essential nutrients such as calcium, iron, potassium, magnesium and zinc.

Pronounced Keen-wah (yes you are allowed to point your nose in the air at the name time you say it!) it is technically not even a grain but actually classed as a seed.

Why is it good for me?

The question is what isn’t it good for!

• It contains all 8 essential amino acids (which need to be obtained from the diet) Protein is essential for growth, repair, immunity, hormone regulation and so much more!

• High in Magnesium – relaxes blood vessels reducing the risk of cramps and chocolate cravings!

• High in Fibre – reducing the risk of gallstones and promoting a healthy digestive system

• High in Antioxidants (quercetic and kaempferol) – helping to fight free radicals causing various health conditions

• High in Calcium – aiding muscle contraction, blood coagulation, bone strength and much more!

• High in Anti -inflammatory nutrients including vitamin E – reducing inflammation particularly in the gut caused by intolerances, poor food choices and other inflammatory conditions.

How do I cook it?

1. Thouroughly Rinse in a strainer
2. Boil water (1.75 cups of water to every 1 cup of Quinoa)
3. Boil for 12-15minutes  until grains become transluencent
4. Add to any of your favourite recipes (see mine below)

Where do I use it?

Another bonus is it gluten free! So it can be used as a grain subsitiute just about anywhere! Your imagination is your limitation.

• Rice, cous cous replacement to hot and cold dishes (main or sides).

• Quinoa flour can be used in baking (anything) i.e.: coating meat, making muffins, breads, etc.

• Can be used as an oat substitute in porridge or baking

• Protein source in veggie burgers, or the main attraction in a vegetarian dish

• Added protein to soups, stews, or any side dishes

• Quinoa pasta is also available as well

My Favourite Quinoa Recipe..  

Raspberry Quinoa Muffins

 

Gluten free, high in protein and omega 3’s

Preparation Time

10 minutes

Cooking Time

30 minutes

Makes

12 muffins

Ingredients

·         1 cup Quinoa, rinsed and drained

·         2 cups organic buck wheat flour

·         3/4 cup Packed brown sugar

·         1 tbls chia seeds

·         1 tbls coles fibre mix

·         1 1/2 tsp Baking powder

·         1/4 cup Coconut oil

·         3/4 cup A2 light milk

·         1 Egg

·         1 tsp Vanilla extract

·         1 1/2 cups Raspberries

Method

1. Preheat oven to 180°C. Prep a 12 muffin pan with muffin patties.

2. In a medium saucepan bring quinoa and 1.5 cup water to boiling. Reduce heat; cover and simmer until the water is absorbed, about 10-12 minutes.

3. Meanwhile, in a large bowl combine flour, brown sugar, baking powder and set aside. In a second bowl whisk together oil, milk, egg and vanilla.

4. Add quinoa to flour mixture; stir. Pour in oil mixture; stir well to combine. Stir in berries. Spoon batter into each muffin cup to 2/3 full.

5. Bake 25-30 minutes or until a toothpick inserted into the center comes out clean. Let cool in muffin tins 10 minutes. Remove and let cool on a wire rack.

Going Gluten Free

What is gluten? What can I eat if I have to go gluten free?  Can I ever eat bread? Here are all the in’s & outs for going gluten free put simply.

So your gluten intolerant what does that mean?? Gluten is a described as a protein found in many grains including rye, wheat, oats and barley. This all includes the foods made from grains such as these. To go gluten free means to exclude these grains from your diet completely, and this may be essential for those diagnosed as coeliac disease. Remember there is a spectrum of gluten sensitivity ranging from complete intolerance, to wheat only intolerance to mild gluten intolerance.

What are the symptoms of gluten intolerance?

Common symptoms include

-Severe bloating

-Constipation

-Diarrhoea

-Abdominal pain

-flatulence

More severe symptoms include

-headaches

-joint pain

-fatigue

-mood swings/disorders

How do I know if I’m gluten intolerant?

-keep a food mood & symptom diary

-get a blood test at your doctor to rule out wheat allergy & coeliac disease

-try an elimination diet to rule out any other food allergies or intolerances

What’s the difference between gluten intolerance & coeliac disease?

-Coelica’s disease= has a genetic component, contains a risk of malnourishment triggers an immune response when gluten is in the system. It can also cause permanent intestinal damage.

-Gluten intolerance=symptoms only last as long as gluten is in the system, & typical symptoms will be abdominal pain, diarrhoea & flatulence.

What causes gluten intolerance or sensitivity? This can occur at any point during your life

-genetics

-damage to villi in intestines (this alone has MANY causes i.e.: genetics, medications, poor diet etc.)

-unknown

However you may not need to go completely gluten free, you may just have a slight gluten intolerance. This can be due to over doing the gluten intake (i.e.: limiting bread 4 weeks before a holiday & then binging on it for the next 2 weeks leaving you feeling bloated.)

Here are the basics…

What grains & products you need to avoid

-wheat

-barley

-rye

-oats (some may be able to tolerant this)

-processed foods high in wheat flour (cakes, biscuits, crisps, ice cream, dressings, sauces etc.)

- certain supplements & medications

What grains & products you can eat

-gluten free products (these will be clearly labelled)

-gluten free supplements/medications

-polenta

-psyllium

-buckwheat

- rice, rice flour & rice noodles

-corn flour,

-amaranth

-dairy (unless intolerant also)

-nuts & seeds

-fish, meat, poultry

-fruits & vegetables

-legumes

What substitutes to make (all of these are found in your supermarket)

Gluten	Gluten Free Examples
Bread – supermarket wholemeal	Bodhi’s multi grain gluten free
Pasta –white, spaghetti, in packet	San Remo gluten free spaghetti
Flour –white/wholemeal	Buckwheat flour/almond meal
Crackers - vitawheet	Orgran multigrain crackers
Tiny Teddies (kids)	Orgran mini out back animals
Sanitarium Muesli	Freedom foods Ancient grain Swiss muesli
Whole-wheat wrap	Freedom gluten free wraps

The list is endless from gluten free cake mixes, pizza bases you name. Just be sure not to over indulge because there are options, you still need your fruits, veg, meats, dairy, fish, nuts & seeds.

How to live a full & happy life being gluten intolerant

There are ever growing gluten free options & much more awareness. All it takes is a little time & education & you will be well on your way!

There is even a gluten free directory on the web (and an app is available) of what restaurants offer gluten free in Australia!! (http://www.glutenfreeeatingdirectory.com.au/)

Please contact your healthcare professional for more information or if you are considering gluten free.