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BioHax is moving to The Shire & will continue to sell everything except produce until we relocate

Recipes

Steak, Garlic & Mushroom Foil Packets

Steak, Garlic & Mushroom Foil Packets

Free from sugar, gluten, nuts, eggs, and dairy.

Keto, low carb, paleo, organic. 

PREP TIME: 30 MINS | COOK TIME: 20 MINS | MARINATING TIME: 20 MINS | SERVINGS: 4

Easy, 30-minute Garlic Steak and Mushroom Foil Packs are a healthy and hearty meal resulting in a juicy steak and tender mushrooms seasoned with herbs and garlic, for a big flavour you can't resist. Grill or bake for the perfect all-in-one meal. This recipe is a crowd-pleaser every single time! 

Equipment

  • Large mixing bowls
  • Aluminium Foil 12" heavy duty 
  • Sharp 8" chefs knife 
  • Instant Read Thermometer 

Ingredients

  • 1 kilo organic top sirloin steak, cut into 2-inch cubes
  • 240g sliced certified organic mushrooms
  • 3 cloves certified organic garlic, minced
  • 1/3 cup low sodium soy sauce
  • 1/4 cup certified organic, extra virgin, olive oil
  • 1 teaspoon organic dried basil
  • 1 teaspoon organic dried thyme
  • Pink Himalayan salt and organic black pepper, to season
  • 2 x crushed organic red peppers for garnish
  • 1 x sliced large, organic red onion, for garnish

    All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

    Instructions

    • In a large bowl combine steak, mushrooms, garlic, soy sauce, olive oil, basil, thyme, salt and pepper.
    • Cover and set in the fridge for 15 to 30 minutes.
    • Take out from fridge and set on the counter for 15 minutes.
    • Cut out 4 large heavy-duty foil sheets. If you don't have heavy-duty foil, you can just double up on regular foil.
    • Divide steak and mushrooms between the sheets of foil.
    • Wrap foils tightly around the steak and mushrooms and seal it all together.

    GRILL METHOD

    • Preheat grill to HIGH.
    • Transfer foil packets to the grill and grill over high heat for 10 minutes per side.
    • Garnish with crushed red pepper and red onions, then serve.

    OVEN METHOD

    • Preheat oven to 220˚C.
    • Wrap foils tightly around the steak and mushrooms and seal it all together.
    • Cook for 20 to 22 minutes, or until internal temperature of steak reaches at least 60˚C. Use an Instant Read Thermometer to check for doneness. Just poke through the foil with the thermometer and set it into one of the steak pieces.
    • If you want a nice char on the steak, open up the packets the last 2 minutes of cooking and pop them under the broiler for a couple minutes.
    • Garnish with crushed red pepper and green onions, then serve.

    Nutrition

     

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    Giant Banana Chocolate Chip Cookie

    Giant Banana Chocolate Chip Cookie

    Free from refined sugar, gluten, and dairy-free option.

    Keto, low carb, paleo, vegan, organic. 

    PREP TIME: 15 MINS | COOK TIME: 30 MINS | SERVINGS: 4

    This Giant (Vegan option) Banana Chocolate Chip Skillet Cookie is loaded with healthy fats, sweetened with bananas, and certified organic maple sugar, packed with dark organic chocolate chips and organic walnuts. Gluten-free, grain-free, paleo, and dairy-free option too! Bake it in a cast-iron skillet and you'll have enough to serve a crowd. 

    Equipment

    • Large mixing bowl
    • Whisk
    • 9" cast iron pan or 9" cake pan or square pan 

    Ingredients

    • 2 certified organic eggs 
    • Vegan option: 2 flax eggs, 2 tbsp flaxseed + 5 tbsp water, set aside for 10-15 mins
    • 2 medium, certified organic bananas overripe, mashed
    • 1/3 cup smooth organic almond butter unsweetened (any nut butter will work)
    • 1/4 cup + 2 tbsp organic maple sugar or organic coconut sugar
    • 2 tbsp organic coconut oil refined, melted
    • 1 1/2 tsp organic pure vanilla extract
    • 1 3/4 cups blanched almond flour
    • 1.5 tsp organic cinnamon
    • 1/2 tsp organic baking soda
    • 1/2 tsp fine grain sea salt
    • 2/3 cup organic dark chocolate chips dairy and soy-free or chopped dark chocolate
    • 1/2 cup chopped organic walnuts

      All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

      

      Instructions

      • Preheat your oven to 350 degrees and lightly grease a 9” cast iron pan. Alternatively, you can bake in a 9” cake pan or square pan.
      • Add the real eggs or if vegan, prepare the flax eggs as described above and set aside.
      • In a large mixing bowl, stir together the eggs, mashed banana, nut butter, sugar/syrup, coconut oil, and vanilla. Vegan: once flax eggs have thickened, stir them in as well.
      • Then in the same bowl, add the almond flour, baking soda, cinnamon, and salt, mix well to form a thick batter. Fold in the chocolate chips and walnuts, leaving out a handful or two to sprinkle on top before baking.
      • Transfer mixture to the prepared skillet or pan, then sprinkle remaining chocolate chips and walnuts over the top.
      • Bake 28-32 minutes or until edges are browned and the top is set. Remove from oven and allow the skillet to cool on a wire rack for about 15-20 minutes, or until the skillet is cool enough to handle. Slice and serve, or simply dig in! I
      • Optional: top with coconut vanilla ice cream, but a great coconut yogurt will work well too if you want it to be “breakfast-y”. Enjoy!

      Nutrition

      Calories: 351kcal
      Carbohydrates: 26g
      Protein: 7g
      Fat: 25g
      Saturated Fat: 8g
      Cholesterol: 0mg
      Sodium: 194mg
      Potassium: 272mg
      Fiber: 4g
      Sugar: 15g
      Vitamin A: 15IU
      Vitamin C: 2.1mg
      Calcium: 123mg
      Iron: 1.6mg

       

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      Honey Mustard Chicken with Brussels Sprouts

      Honey Mustard Chicken with Brussels Sprouts

      Free from sugar, gluten and dairy.

      Keto, low carb, paleo, organic. 

      PREP TIME: 15 MINS | COOK TIME: 35 MINS | SERVINGS: 4

      When it comes to weeknight meals, it doesn’t get much easier than a sheet pan meal. The oven does all of the work, the dishes are minimal, and you’re left with a delicious, nutritious dinner. Vegetables and protein, all on one pan! It’s perfect for a busy family or for making it with the intention of having leftovers for a couple of lunches! This Honey Mustard Sheet Pan Chicken with organic Brussels Sprouts is an easy weeknight meal that's delicious during any time of the year. 

      Equipment

      • Medium mixing bowl
      • Whisk
      • Tongs
      • Non-stick cooking spray 
      • Baking tray
      • Parchment/baking paper 

      Ingredients

      • Nonstick cooking spray
      • 1⁄4 cup plus 2 tablespoons certified organic extra-virgin olive oil
      • 2 tablespoons fresh certified organic lemon juice (1 lemon)
      • 1 tablespoon organic Dijon mustard
      • 1 tablespoon organic whole-grain mustard
      • 1 tablespoon organic honey
      • 3 organic garlic cloves, minced
      • Pink Himalayan salt and freshly ground organic black pepper
      • 900g bone-in, skin-on (or off) chicken thighs (4 medium thighs)
      • 680g certified organic Brussels sprouts halved
      • 1⁄4 large organic red onion, sliced

        All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

        Instructions

        • Preheat the oven to 220°C. Grease a large baking sheet with nonstick cooking spray and set aside.
        • In a medium bowl, whisk together the 1⁄4 cup olive oil, 1 tablespoon of the lemon juice, the Dijon mustard, whole-grain mustard, honey, and garlic. Season with salt and pepper to taste.
        • Use tongs to dip the chicken thighs in the sauce, coating both sides. Place the thighs on the prepared baking sheet. Discard any remaining sauce.
        • In a medium bowl, combine the Brussels sprouts and red onion. Drizzle with the remaining 2 tablespoons olive oil and 1 tablespoon lemon juice and toss until well coated. Arrange the sprouts around the chicken on the baking sheet, making sure they aren’t overlapping. Season with salt and pepper.
        • Roast for 30 to 35 minutes, until the chicken is golden brown and has an internal temperature of 70°C and the Brussels sprouts are crispy. Serve hot.

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        Organic Coconut Pita Bread

        Organic Coconut Pita Bread

        Free from sugar, grain and dairy.

        Keto, low carb, vegetarian, organic. 

        PREP TIME: 10 MINS | COOK TIME: 5 MINS | SERVINGS: 6

        You can use this for sandwich wraps, tortillas, flatbread for dipping sauces or even a quick pizza.  It's keto, low carb, paleo, gluten-free, egg-free, dairy-free and vegan so is suitable for most diets.

        It's also another great use of psyllium husk powder in a grain-free bread recipe and is very easy to make too. Since psyllium and coconut flour is high in fibre this bread is quite filling. Make sure you drink enough water, but not for 30mins before or after you eat to aid with digestion.

        Not only is this coconut flour flatbread gluten-free, it is a great vegan option as it is also egg-free. Thanks to the psyllium husk powder it binds the bread without having to need an egg, so there is no "eggy" after taste that some low carb bread contain. 

        Equipment

        • Large mixing bowl
        • Rolling pin
        • Fork
        • Spatula 
        • Non-stick Tefal crepe or pancake pan
        • Parchment/baking paper 

        Ingredients

        • 2 tablespoons pure psyllium husk 
        • 1/2 cup organic coconut flour fine (no lumps)
        • 1/2 cup lukewarm filtered water
        • 1 tablespoon organic extra virgin olive oil
        • 1/4 teaspoon of baking soda 
        • 1/4 teaspoon pink Himalayan salt (optional)

          All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

          Instructions

          MAKE THE DOUGH

          • In a medium mixing bowl, combine the psyllium husk and coconut flour (if lumps are in your flour use a fork to smash them BEFORE measuring the flour, the amount must be precise).
          • Add in the lukewarm water (use tap water about 40°C bath temperature), olive oil, and baking soda. Give a good stir with a spatula, then use your hands to knead the dough. Add salt now if you want. I never add the salt in contact with baking soda to avoid deactivating the leavening agent.
          • Knead for 1 minute. The dough is moist and it gets softer and slightly dryer as you go. It should come together easily to form a dough as in the picture. If not, too sticky, add more husk, 1/2 teaspoon at a time, knead for 30 sec and see how it goes. The dough will always be a bit moist but it shouldn't stick to your hands at all. It must come together as a dough.
          • Set aside 10 minutes in the mixing bowl.
          • Now the dough must be soft, elastic and hold well together, it's ready to roll.

          ROLL/ SHAPE THE FLATBREAD

          • Cut the dough into 4 even pieces, roll each piece into a small ball.
          • Place one of the dough balls between two pieces of parchment paper, press the ball with your hand palm to stick it well to the paper, and start rolling with a rolling pin as thin as you like bread. The bread dough is 20 cm diameter (8 inches) and should make 6 flatbread with this recipe.
          • Unpeel the first layer of parchment paper from your flatbread. Use a lid to cut out round flatbread. Keep the outside dough to reform a ball and roll more flatbread - that is how you make 2 extra flatbread from the 4 balls above.

          COOK IN NON STICK PAN

          • Warm a non-stick Tefal crepe or pancake pan under medium/high heat- or use any non-stick pan of your choice, the one you would use for your pancakes. 
          • Add one teaspoon of olive oil or vegetable oil of your choice onto a piece of absorbent paper. Rub the surface of the pan to make sure it is lightly oiled. Don't leave any drops of oil or the bread will fry! 
          • Flip over the flatbread on the hot pan and peel off carefully the last piece of parchment paper.  
          • Cook for 2-3 minutes on the first side, flip over using a spatula and cook for 1-2 more minutes on the other side. 
          • Cool the flatbread down on a plate and use as a sandwich wrap later or enjoy hot as a side dish. I recommend a drizzle of olive oil, crushed garlic, and herbs before serving! (optional but delish!)
          • Repeat the rolling, cooking for the next 3 flatbread. Make sure you rub the oiled absorbent paper onto the saucepan each time to avoid the bread to stick to the pan.
          • Store in the pantry in an airtight box or on a plate covered with plastic wrap to keep them soft, for up to 3 days.
          • Rewarm in the same pan or if you want to give them a little crisp rewarm in the hot oven on a baking sheet for 1-2 minutes at 150C. 

          Other Information

          Recipe size: You can make approximately 6 flatbreads with this recipe, Simply reuse the border of the 4 flatbreads cut into a round shape to reform 2 extra flatbreads. Feel free to double up the recipe to make more flatbread.

          Storage: Store in the pantry up to 3 days onto a plate covered with plastic wrap to keep them soft or in the fridge for up to 5 days.

          Rewarm tips: they are softer when cold and stored a few days. I rewarm mine in the pan or in a hot oven or if I make a sandwich wrap, in a toaster press.

          Freeze: you can freeze them as you will freeze regular flatbread. Rewarm in the oven or in a sandwich toaster to give them a little crisp.

          Net carbs are carbs minus fibre: 2.6 g net carbs per flatbread in this recipe.

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          Organic, Green Detox Smoothie

          Organic, Green Detox Smoothie

          Free from refined sugar, chemicals, grain, eggs and dairy.

          Keto, low carb, paleo, vegetarian, organic. 

          PREP TIME: 5 MINS | COOK TIME: 1 MINS | SERVINGS: 2

          Feel your best with this healthy, nutrient-rich, spring-ready green smoothie! It's loaded with powerful antioxidants and superfoods like spinach, kiwi fruit, lime, lemon, celery, orange, parsley, chia seeds, pea protein, maple syrup (optional) and ginger! 

          This Detox Smoothie is like drinking a liquid vitamin. If you're on a budget and can't afford expensive supplements, try flooding your body with nutrients and minerals with just a few certified organic fruits and vegetables that you may already have in your fridge.  

          Equipment

          • Chopping board
          • Blender

          Ingredients

          • 2 certified organic kiwis (peeled)

          • 1 certified organic lime (juiced)
          • 1 certified organic lemon (juiced)
          • 170g fresh, certified organic celery juice or unsweetened coconut water (5 to 6 large celery stalks juiced)
          • 115g fresh squeezed, certified organic orange juice
          • 1 sprig of organic parsley
          • 1/2 tsp organic ground ginger
          • Pinch of sea salt
          • Optional – Small handful of organic baby spinach (for better digestion, slightly steam beforehand)
          • Optional – 1 tbsp organic chia seed or 2 tbsp organic vegan pea protein
          • Optional 1 tsp organic maple syrup or manuka honey

              All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

              Instructions

              • Blend and serve. Ice is also optional made from filtered water. 

               

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              Organic, Crustless, Keto Zucchini Quiche

              Organic, Crustless, Keto Zucchini Quiche

              Free from sugar, grain and dairy.

              Keto, low carb, vegetarian, organic. 

              PREP TIME: 10 MINS | COOK TIME: 40 MINS | SERVINGS: 6-8 

              A crustless zucchini quiche is a delicious way to utilise an abundance of left-over zucchinis. This vegetarian quiche is very low carb so it’s also perfect for keto diets. 

              At first the thought of using zucchini in a quiche is risky, because it might be watery, but the delicate zucchini flavour blends perfectly with the Mediterranean herbs, vegetables and mellow saltiness from the feta cheese. It really is a winning combination. And ditching the crust is another reason why this means this meal is low carb and sugar free. 

              Equipment

              • Large mixing bowl
              • Several medium-sized bowls
              • Whisk 
              • Large frying pan
              • 9-inch pie or cake tin
              • Parchment/baking paper 

              Ingredients

              • 1 tsp certified organic, extra virgin olive oil or butter
              • 1/2 cup certified organic red onion, chopped
              • 2 tsp (1 large clove) certified organic garlic, minced
              • 2/3 to 3/4 cup certified organic, unsweetened almond or coconut milk
              • 4 certified organic eggs
              • 2 tbsp grated organic Parmesan cheese (+ extra for topping)
              • 3 tbsp organic coconut flour, sifted
              • 3 tbsp organic tapioca starch or non-GMO cornstarch
              • 1 tsp organic baking powder
              • 1/4 tsp organic, fine sea salt
              • 1 tsp organic paprika
              • 1 cup certified organic, chopped/sliced zucchini, divided
              • 1/2 to 2/3 cup crumbled feta cheese, divided
              • 1 red, certified organic, capsicum pepper, roasted and diced (fresh and roasted in oven or roasted)
              • Fresh organic basil for garnish.
              • Optional organic black pepper, to season.

                All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

                Instructions

                • Grease or line a 9-inch pie or cake pan with parchment paper.

                • Coat small skillet with 1 tsp butter or oil. Add onion and garlic to the pan and cook over medium to medium high for 5 minutes (or until fragrant). Set aside.
                • To a large mixing bowl or bowl of stand mixer, add milk, eggs, and Parmesan cheese. Whisk/blend until smooth.
                • In a separate bowl, sift the coconut flour, then add tapioca flour, spices, salt, baking powder. Mix together.
                • Mix the dry ingredients with the blended egg/milk batter. Whisk together until smooth.
                • Layer your onion and garlic at the bottom of the pie pan.
                • Layer 2/3 cup zucchini on top, roasted capsicum slices, and 1/3 cup feta crumbles.
                • Evenly pour the egg/flour mixture into your prepared pie or cake pan. Add remaining zucchini slices and cheese on top (Parmesan and/or feta)
                • Bake at 200 degrees for 35 -45 minutes. Check at 25 minutes for doneness. The edges will be crispy brown and a knife or toothpick inserted into the centre of the quiche will come out clean. Check the middle to make sure it’s no longer soft.
                • When the crustless quiche is finished cooking, remove it from the oven and garnish with fresh basil before serving.
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                  Organic No Bake Paleo Granola Bars

                  Organic No Bake Paleo Granola Bars

                  Free from refined sugar, grain, gluten, dairy & eggs.

                  Keto, low carb, paleo, organic. 

                  PREP TIME: 15 MINS | CHILL TIME: 2 HOURS | SERVINGS: 20 BARS

                  Looking for some healthier snacks or something to spare you from some hangry moments? These bars are delicious and easy to make with basic pantry ingredients. They can pass as a quick breakfast, with just enough sweet to keep you energised for a few hours.

                  It's a combination of chewy, crunchy, sweet and salty all in the one bite, and with an added bonus - they're grain free! Loaded with raisins, dark chocolate chips, coconut flakes, nuts, manuka honey and packed with essential healthy fats, even the kids will approve. 

                  Granola bars to the rescue!

                  Equipment

                  • Food processor 
                  • Large mixing bowl
                  • 8 x 8 inch square pan (use 9x9 pan if you want them thinner)
                  • Parchment/baking paper 

                  Ingredients

                  • 1 cup certified organic, raw pecan halves or walnuts

                  • 1 cup certified organic, raw almonds
                  • 1 cup certified organic raw cashews
                  • 1 cup certified organic, coconut flakes
                  • 1 tsp certified organic cinnamon
                  • 1 cup certified organic raisins
                  • 1/2 tsp sea salt or 1/4 for less salty
                  • 1/4 cup organic coconut oil melted (use refined for no coconut flavour)
                  • 1/4 cup certified organic, smooth almond butter
                  • 1/4 cup + 2 Tbsp manuka honey (raw is also fine)
                  • 1 tsp organic vanilla extract
                  • 1/2 cup certified organic, mini, dark, chocolate chips (dairy free, soy free)

                    All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

                    Instructions

                    • Place all the nuts in a food processor and pulse several times to “chop” them into a crumbly texture - a few larger pieces are a good thing - don’t overmix
                    • Transfer the nuts to a large mixing bowl and stir in coconut flakes, cinnamon, salt, and raisins to evenly combine.
                    • Place melted coconut oil in a small sauce pan and whisk in the almond butter and honey. Set heat to low and whisk while honey and almond butter melt. Once mixture is smooth and well combined, remove from heat and stir in the vanilla.
                    • Pour the wet mixture into the large bowl with the dry ingredients and stir to fully combine, use a silicone spatula for this step. Thoroughly mix to make sure all the dry mixture is coated. Once coated, gently stir in the chocolate chips.
                    • Line an 8 x 8” or 9 x 9” square pan with parchment paper along the bottom and sides, with extra up the sides for easy removal. Transfer mixture in and press down, using your hands, or another piece of parchment paper to get it packed tightly into the pan.
                    • Cover the top with parchment or plastic wrap, then set in the freezer for at least 1 hour to firm, or longer if you have time.
                    • Remove pan from freezer and grab two ends of the parchment paper to remove the bars, set on a cutting board.
                    • Using a long very sharp knife, cut into 20 bars. You can wrap them in parchment individually storing in the fridge (for up to two weeks) or freezer for longer.
                    • Bars will start to melt around room temp due to the coconut oil, so they’ll need to be kept chilled in the fridge to stay firm. 
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                      Organic Lamb Shank & Lima Bean Soup

                      Organic Lamb Shank & Lima Bean Soup

                      Free from sugar, grain, gluten, dairy & eggs.

                      Keto, low carb, paleo, organic. 

                      PREP TIME: 15-20MINS | COOK TIME: 2HOURS | SERVES 4-6

                      Warm up winter weeknights with this slow-cooker (or use 6L pot or casserole dish to supplement) – it's packed with loads of organic goodness, warming spices and tender lamb shanks, plus it's calorie and gluten-free.

                      Soup is one of my go-to’s for a healthy and satisfying lunch in winter; even in autumn and spring. You can easily make a big pot and portion some out to freeze for meals on the go during the week . This recipe is ideal to do on the weekend when you're meal prepping and it can simmer away on the stove or in an instant pot for a couple of hours. 

                      Equipment

                      • Medium bowl
                      • Large saucepan
                      • Large instant pot OR 6L stove pot

                      Ingredients

                      • 1 cup (200g) dried Lima beans (or substitute organic chick peas) 
                      • 2 tablespoons of certified organic, extra virgin olive oil 
                      • 750g certified organic lamb shanks 
                      • 2 certified organic, medium brown onions (300g)
                      • 1 certified organic, garlic clove, crushed
                      • 2 tsp certified organic cumin powder
                      • 2 tsp certified organic yellow mustard seeds
                      • 2 tsp certified organic sweet paprika 
                      • 1 tsp certified organic ground coriander 
                      • 2 certified organic medium carrots (240g)
                      • 2 certified organic celery stalks, trimmed (200g) 
                      • 2 cups certified organic chicken stock/broth (1L total)
                      • 2 cups of filtered water (1L total) 
                      • 1 can certified organic whole peeled tomatoes (400g) if you want to thicken the sauce use a further 200g of passata or another can of tomatoes
                      • 1/4 cup certified organic coriander (or substitute with dill)
                      • 1/4 cup certified organic parsley 

                      All the above ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

                      Instructions

                      1. In medium bowl, cover with beans water; stand overnight, drain.
                      2. In large saucepan, heat oil. Cook lamb shanks, until browned; remove from pan. Add onion, garlic, carrot and celery to same pan; cook, stirring, until softened.
                      3. Add garlic, cumin, mustard, paprika and coriander. Cook, stirring, for 1 minute. If using a 6L pot switch to the points below; if using a instant pot continue through to points 4-5. 
                      4. **If using a slow cooker** transfer veggie mixture to slow cooker. Stir in tomato, chickpeas, stock and water. Cover. Cook on low for 6 hours 30 minutes.
                      5. Transfer lamb to a bowl. Once cool enough to handle, shred meat and discard bones. Return meat to slow cooker. Cover. Cook for a further 20 minutes. Season. Serve with yoghurt, if using.

                      If Using a 6L Pot or Casserole Dish Continue Here from Point 3: 

                      • Put water and stock in your 6L pot or casserole dish on medium heat 
                      • Return lamb to pot with drained beans, stock and water and all your spices in the pan; bring to the boil. Simmer, covered, 1 hour, when the carrots are cooked its ready. 
                      • Remove lamb shanks from pan. When cool enough to handle, remove meat from bones; discard bones, shred lamb. Return lamb to pot. 
                      • Optional: Serve with toasted pita bread or greek or natural yoghurt, if desired.

                       

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                        Triple Berry Breakfast Smoothie (Organic)

                        Triple Berry Breakfast Smoothie (Organic)

                        Free from refined sugar, grain, gluten, dairy & eggs.

                        Keto, low carb, vegan, paleo. 

                        PREP TIME: 5mins | TOTAL TIME: 5 mins | SERVINGS: 2 Servings

                        A smoothie is so much more than blended fruit. It's an art with all of its different elements blending perfectly together that you can drink all year round and experiment with different fruits and thickeners. 

                        This Triple Berry Smoothie is the perfect nutritious breakfast to start you and your kids’ day. It’s fruity, creamy, and packed with antioxidants, vitamin B6, B9, C, D & E, calcium, protein, omega 3 fatty acids, potassium and magnesium.

                        Pick Your Fruit.

                        We’ve chosen strawberries, blackberries, blueberries, raspberries, and bananas to be our base, but any combo of fruit is great, so feel free to be creative. You can also make a tropical smoothie with pineapple, mango, and banana or add blueberry and peach to switch it up a bit for a spring/summer twist. Aim for about 3 cups of fruit. 

                        Fresh or Frozen Fruit?

                        For smoothies, frozen fruit is best. It blends up thicker than fresh fruit and gives you a really cold smoothie to enjoy after blending. If you don't have frozen fruit, freeze your fresh fruit for 30 minutes before blending or add about 1 cup of ice and blend until smooth. 

                        Add A Thickener.

                        We use unsweetened Greek yoghurt or vanilla yoghurt in our smoothie, but peanut butter, almond butter for vegan alternatives are also great options. Traditionally about 1/2 cup is ideal. If you prefer thinner smoothies, you can either lessen the amount of thickener or skip it all together.

                        Choose a liquid.  

                        Almond milk is great for the added nutty flavour, but coconut milk pairs well with a tropical smoothie and gives a richer, creamier flavour. Whole milk or fruit juice also work well. 1 1/4 cup of liquid makes the perfect consistency for our preference. If you skipped the thickener, use less liquid as well.  

                        Throw Some Add-Ins. 

                        Add some baby spinach or kale for additional nutrition or flax seeds for omega-3s. Flavours like fresh mint, vanilla extract, cinnamon, or manuka honey will take any smoothie to the next level. For added protein, add our amazing pea protein which is also safe for pregnant women given its anti-inflammatory properties. 

                        Equipment

                        • Blender

                        Ingredients

                        All these highlighted ingredients can be found both online and, in our store, located at 47 Maroubra Road, Maroubra. 

                        Instructions

                        • In a blender, combine all ingredients and blend until smooth. 
                        • Divide between 2 cups and top with blackberries, if desired.

                         

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                        4 Ingredient Chocolate Peanut No Bake Protein Balls

                        4 Ingredient Chocolate Peanut No Bake Protein Balls

                        Free from refined sugar, grain, gluten, dairy & eggs.

                        Keto, low carb, vegan, paleo. 

                        PREP TIME: 5MINS | COOK TIME: 30MINS | | SERVINGS: 35-40 BALLS | CALORIES: 54 

                        This easy, low carb, chocolate peanut butter protein ball recipe is perfect for little hands and fitness buffs alike, so gather up your helpers and get an assembly line going. Because in under 10 minutes, you can have these ready to go for your weekly snack. Best part? There are no dates or food processors involved so you can whip it all together in no time.

                        Great breakfast bars, dessert or even a healthy snack for on the go.

                        Equipment

                        • Large mixing bowl
                        • Measuring cup
                        • 2 x Baking Trays 
                        • Baking paper
                        • 2 x Forks

                        Ingredients

                        All these ingredients can be found both online and in our store located at 47 Maroubra Road, Maroubra. 

                        Instructions

                        • Line a large baking tray with a baking sheet or parchment paper and set aside

                        • In a large mixing bowl, combine all the ingredients expect for dark chocolate chips, mix well. If the batter is too thick or crumbly, add some filtered water slowly until a formable batter is made.

                        • Using your hands shape into teaspoons sized balls and place in baking tray and freeze for 10 minutes.
                        • While your balls are hardening, melt dark chocolate chips.
                        • Remove peanut batter balls from freezer and using two forks, dip each ball into the melted chocolate until fully coated and transfer to baking sheet.  
                        • Refrigerate for 20 minutes to set chocolate.  

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                          5 Ingredient Chocolate Slices (Certified Organic)

                          5 Ingredient Chocolate Slices (Certified Organic)

                          5 Ingredient Vegan Chocolate Slice

                          By Healthy Living James 

                          Free from refined sugar, grain, gluten, dairy, and eggs.

                          PREP TIME: 5MINS | COOK TIME 15MINS | TOTAL TIME 20MINS | SERVES 9

                          It’s time to show you the BEST 5 Ingredient Chocolate slice to make this weekend and to also put to good use those pesky ripe bananas lying around. 

                          These are flapjack squares/slices of total heaven. Using ingredients you may already stored in your cupboard. If not, you can purchase them in-store or online.

                          These Chocolate Flapjacks are incredibly easy to make, using one-bowl and ready in 20 minutes.

                          AND they’re gluten-free, vegan and refined sugar free!

                          Great breakfast bars, dessert or even a healthy snack for on the go.

                          Equipment

                          • Large mixing bowl
                          • Measuring cup
                          • Non-Stick Square Baking Tin, 23 cm 
                          • Baking paper

                          Ingredients

                          Instructions

                          • Pre-heat your oven to 180C
                          • Firstly mash the bananas in a large mixing bowl
                          • Now add the 250g oats, 2 tbsp maple syrup, 2 tbsp cacao powder, 50g chopped chocolate and mix until well combined
                          • Line a square baking tray with baking paper
                          • Add the mix to the baking tray and press down with a fork (aim for about 1cm depth) make sure to compress down firmly to hold them together
                          • Place in the pre-heated oven at 180C for 15 minutes
                          • Remove from the oven and allow to cool outside of the baking tray for 10 minutes before slicing into squares.

                          Notes

                          Tip: Allow to cool and freeze for another day (more tips on freezing in the text above)
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                          Organic Beef & Kale Instant Pot Soup

                          Organic Beef & Kale Instant Pot Soup

                          Free from grain, gluten, dairy, sugar and eggs.

                          When the leaves change and the temperatures drop dramatically, nothing beats a hot, comforting bowl of nutritious soup. It’s the perfect way to welcome the coldest season of the year, chase away the winter chill and heal the gut.

                          These naturally sweet and savory ingredients mixed together are delicious. There’s also a touch of cayenne pepper and turmeric powder for that extra kick. This recipe also fits into paleo, GAPS, keto, and whole30 diets.

                          A good instant pot, homemade broth, whether it’s from beef, chicken, fish, or vegetables contains large amounts of minerals and vitamins. These nutrients combined help boost your immune system (especially at this time of the year) and help to heal anti-inflammatory disease along with allergies and asthma.

                          Equipment

                          • 5-6 Litre Instant Pot – dimensions: 17 x 14.84 x 13.31 inches
                          • Small mixing bowl
                          • Measuring cup

                          Ingredients

                          Instructions

                          • Add the chopped organic ground beef, onion, minced garlic, and broth (meat or veggie) to the Instant Pot. Stir around a little to break up the meat. Put on the lid, seal the vent, and press ‘manual.’ Push the ‘+/-‘ button to set the instant pot for 8 minutes.
                          • When the Instant Pot has finished, quick release the pressure.
                          • In a small bowl or liquid measuring cup, add the tapioca starch and whisk into the coconut milk.
                          • Add it to the soup and stir.  If you’re opting out of the tapioca starch, you can just add the coconut milk. If you have leaky gut syndrome, you can add 2 tsp, slippery elm.
                          • Add remaining ingredients and serve.
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