Healthy Apple & Sweet Potato Breakfast Muffins

muffin

Image Chiamiablog

Forget those unhealthy sugar and fat filled store bought muffins, these are just as delicious, will keep you full until lunch time and they are actually good for you!

Makes 12 muffins

Ingredients

1 cup apple, grated
1 cup sweet potato, grated
2 tsp cinnamon
1 cup oats
1 cup almond meal
½ cup buckwheat flour or ½ cup almond meal
1 tsp baking soda
2 tbsp lemon juice (this activates the baking soda)
1 tsp vanilla essence
4 eggs, whisked
Sweetener of choice (optional, I found the apple made it sweet enough)

Method

Preheat the oven to 200°C.

Put the sweet potato and apple into a bowl. Using your hands, squeeze as much liquid out of the apple as possible into the bowl. This will make sure the sweetness from the apple will spread evenly through the mixture. Add in the cinnamon, oats, almond meal, buckwheat flour, baking soda, lemon juice, vanilla essence and sweetener (if you are using any) and stir with a wooden spoon until well combined. Gradually stir in the eggs until the mixture is evenly combined.

Place large spoonfuls of the mixture into greased or lined muffin tins until all the mixture is used up. Pop them in the oven for around 25 minutes or until they are golden on top and a fork comes out clean.

Once removed from the oven leave to cool on a cooling rack for about 30 mins then serve or store in the fridge for up to 4 days.

Peanut Butter & Jelly Porridge

pb

 

 

So technically this recipe doesn’t use jam or jelly but ‘PB&J’ definitely describes the taste and texture of this porridge/oatmeal very well. It’s the perfect winter breakfast! Some almond or cashew butter would also be an amazing alternative to peanut butter.

Serves 2

Ingredients

1 cup organic rolled oats
1 cup water
1 cup almond milk or milk of choice + about 2-3 tbsp to serve
1 tsp vanilla powder or essence
2 tbsp of 100% peanuts peanut butter or nut butter of choice
1 cup of frozen strawberries, thawed
Sweetener of choice (optional, I found the strawberries added enough sweetness)

Directions:

In a saucepan bring the oats, water, milk, vanilla and sweetener to boil then reduce the heat to a simmer. Stir regularly for about 10 minutes. When the liquid has been soaked up and the oats are cooked, transfer the mixture into two bowls and stir through the peanut butter.

To make the ‘jam/jelly’, simply blend the strawberries in a blender until they form a liquid. Stir this through the oats. Drizzle on a few tablespoons of milk and serve.

Recipe: Delicious Paleo Bruschetta

Image chiamiablog.com

Image chiamiablog.com

 

Are you a fan of this classic Italian dish but don’t want the bloat and guilt that comes with the bread? Then this recipe is for you! It still tastes amazing and will leave you feeling amazing after you eat it. It’s also a great crowd pleaser for your next dinner party.

 

bru

 

basil

 

pist

 

Ingredients
7 large tomatoes
3 small cucumbers
Large handful of basil leaves
Half of a red onion
3 cloves of garlic minced
8 iceberg lettuce leaves
Dressing
3 tbsp apple cider vinegar
4 tbsp olive oil
Pink Himalayan salt
Pepper
To serve
2 very ripe avocados
Juice of half a lime
Salt and pepper
¾ cup crushed pistachios
Method

Cut the top off each tomato and squeeze out the seeds. Then dice the tomatoes, cucumber and onion and chuck it into a bowl. Roughly chop the basil leaves put them into the bowl and combine with the garlic.

Mix the vinegar, olive oil, salt and pepper in a small bowl then pour it over the tomato mixture and stir to combine. Place in the fridge.

For the guacamole, scoop out the filling of both avocados and place in a small bowl. Pour over the lime juice and sprinkle with some salt and pepper. Roughly mash up the avocado with a fork.

To serve, put big spoonfuls of the bruschetta mixture into the lettuce leaves, top with the guacamole, sprinkle with some pistachios and enjoy!

 

Apricot, Tahini & Coconut Slice

Not only is this slice delicious it’s also gluten free, refined sugar free and full of lots of healthy fats!

Recipe for Apricot, Tahini & Coconut Slice

Ingredients

5 tbsp melted coconut oil
1 1/2 cups almond meal
1 cup desiccated coconut
1/4 cup unhulled tahini
1/4 cup raw honey
3/4 cup dried apricots

1/2 cup dried apricots for decoration (optional)

Method

Preheat the oven to 180°C

Blend all ingredients in a food processor until well combined and the mixture is almost dough like.
Transfer the mixture into a bread tin, lined with baking paper and smooth it out using a spatula until it’s evenly spread out.
Gently press the remaining dried apricots in to the slice in any pattern you want.
Pop it in the oven for 10-15 minutes or until it’s just brown on top.
Remove it from the oven and leave to cool for 20 mins then put it in the fridge for at least an hour or over night to set.
Then it’s ready to eat!

How to Have More Energy, Clear Skin & Optimal Health

energy
Image Unsplash

Alkaline. That’s just something to do with batteries, right? That’s exactly what I used to think before I got into this whole health business shebang. I never realised that this word actually plays a HUGE part in the overall health and wellbeing of our bodies and is a major contributor to our body’s ability to heal itself.

Alkalising refers to balancing the pH (potential hydrogen) levels of the body. The ideal pH level of the human body should be around 7.35.  If this pH level is reached the body will be slightly more alkaline which means it will be in the best position to heal itself and fight disease. On the other hand, if the pH levels are lower, they will be more acidic leading to a body that is a breeding ground for disease, bad bacteria and cancer cells, as a result rendering the body unable to heal itself.  Most people who don’t regularly consume fruits or vegetables but often consume alcohol, coffee, soft drinks and processed foods, will be more prone to having low alkaline levels.

Good pH or alkaline levels are essential for good health.

Some health issues of a highly acidic body (low PH levels) include but are not limited to:

  • weight gain
  • upset stomach, poor digestion and bloating
  • killing off of good bacteria in the gut – so much of our mental and physical health is linked to our gut health
  • headaches
  • fatigue
  • trouble sleeping
  • bones are more prone to break and fracture
  • arthritis
  • teeth erosion
  • low immune system
  • decreases in the body’s ability to absorb minerals and other nutrients
  • decreases the body’s ability to detox and discard of heavy metals

How do you know your pH levels?

You can test your pH levels yourself using standard pH strips which are available from most health food stores or on an online store like iherb. Make sure you do a urine test though as testing your saliva can be quite inaccurate.

Food that cause more acidic pH levels:

  • red meat
  • eggs
  • soy – yep soy is not good for you, it wreaks havoc on your hormones and is a GMO (Genetically Modified Organism) food
  • canned fruit
  • dairy products
  • white grains such as rice and white bread
  • corn
  • processed foods
  • alcohol
  • caffeine
  • soft drinks
  • sugar
  • artificial sweeteners
  • fruit juice
  • stress
  • smoking
  • drugs/antibiotics

The 80/20 rule for creating an optimal pH balance

If your body is quite acidic and you want to restore it to a healthy pH level try eating 80% alkaline forming foods with 20% acid forming whole foods. This recipe is the perfect combo of acid and alkaline foods.

Now let’s get into the great benefits of having high alkaline levels in the body:

  • high energy levels
  • high performing immune system
  • less pain and inflammation within the body
  • quicker recovery from injury, this is why it is so important for athletes to have healthy alkaline levels.
  • glowing skin, healthy hair and nails
  • slows down the aging process
  • healthier teeth, bones and joints
  • lower cholesterol levels
  • better digestion

So what else you can do to raise the alkaline levels in your body? These are some of my tips:

  • Try a cleanse or Detox – if you are feeling quite sluggish a gentile cleanse may be exactly what you need.
  • Add more high alkaline foods into your diet each day. Here is a great detailed list of foods that are alkaline and acidic 
  • Drink chlorophyll – Chlorophyll is the green pigment found in plants and you can buy this in liquid form from most health food stores
  • Eat your veggies, especially greens, kale, spinach, broccoli, cucumber, celery. When you are eating kale, broccoli or spinach make sure you lightly steam them first as they can be very harsh on the stomach when eaten raw
  • Try adding a tablespoon of fermented vegetables to one or two meals each day. This will not only raise the pH levels in your body but fermented veggies are a great natural probiotic which equals a happy, healthy tummy
  • Start adding a fresh cold pressed green juice or a green smoothie to your diet every day or every couple of days. Here is a recipe for celebrity nutritionist Kimberly Snyder’s Glowing Green Smoothie. I have this every day and usually make a huge batch every Sunday enough to last me for a week. It will last in the fridge for about 2 days and I freeze the rest and just defrost it when needed
  • Drink hot water with half a lemon squeezed into it every morning – this may seem strange as lemon is an acidic fruit, however, once it enters the body it helps to balance the bodies pH levels and helps set up your digestion for the day
  • Try and drink around 2L of filtered water a day. You can also buy alkaline water or purchase an alkaline water filter which will help raise your pH levels even more. There are some great affordable alkaline water brands that you can usually find at your local health food or fruit shop. Putting some pink Himalayan salt and lemon in your water will help with raise the alkaline levels as well
  • Limit your sugar intake. There are many great tasting, healthy recipe alternatives to your favourite sugary treats out there that use natural sweeteners or a little bit of fruit to sweeten it. I have quite a few recipes like this on my blog.
  • Reduce stress by doing yoga, deep breathing or meditation as stress can cause the body’s acid levels to rise.

This may seem like a lot to take in and a lot to do all at once but try not to stress too much about it (don’t want to get your acidic levels rising) just try implementing one or two of these tips to start with and you will still notice an improvement in your health. The most important thing is to make sure you are adding fresh vegetables into your diet everyday and eating food closest to its natural form.

HEALTHY Hot Cross Buns with an Orange Twist

cross-bunImage Chia Mia Blog

These are really tasty and full of so much natural flavour! While they don’t have the consistency of traditional hot cross buns (they are a bit more dense and have more of a scone or muffin texture), they still taste darn good, so give them a try! These buns taste best on the day they are baked as they go a bit hard the next day. They will keep for a few days though and are delicious warmed up in the toaster with a bit of butter or coconut oil spread on them.

raw-cross (1)

Makes 12

Ingredients

1 cup buckwheat flour
1 cup almond meal
½ cup tapioca flour (could substitute this with another ½ cup of almond meal)
2 tsp baking powder
1 ½ tbsp cinnamon
1 ½ tbsp nutmeg
½ cup coconut oil, melted
½ cup coconut milk (or milk of choice)
2 eggs + 1 egg white
Zest of 1 orange
Juice of ½ orange
2 tsp vanilla
1 tbsp ginger, minced
¼ cup honey
10 dates, diced
12 dried apricots, diced

For the cross
½ cup buckwheat flour
¼ cup water

Method


Preheat oven to 190°C.

Sift the buckwheat flour, almond meal, tapioca flour, baking powder, cinnamon and nutmeg into a large bowl and stir until well combined.

In a separate bowl, whisk the coconut oil, coconut milk, eggs, ginger, honey, vanilla, orange juice and zest until combined. Pour the mixture onto the flour mixture; stir it through with a knife until the mixture is well combined. Stir in the dates and apricots, still using the knife to mix. The mixture should be evenly combined by this point and have quite a thick-wet consistency.

Line a baking tray. Take ice cream scoop sized parts of the mixture and pop them on the tray so they form a round shape. I found using an actual ice cream scoop covered in coconut oil worked well for this, as the mixture is quite sticky.

To make the mixture for the cross, mix the buckwheat flour with the water until it forms a sloppy-like dough. Using a plastic bag, spoon the mixture into one of the corners of the bag, cut a small hole in the corner of the bag the mixture is in and pipe it over all the buns to make a cross.

Place the buns in the oven for 20-25 minutes, until they are golden and a fork comes out clean.

Leave to cool for half an hour. Then they’ll be ready to eat!

Share your recreations of this recipe by tagging us on instagram @metropixie

Why You Should Start Adding Butter to Your Coffee

 

Yep you read that right! Adding good quality grass fed butter to your coffee is the new health trend sweeping the nation! This health trend is definitely one to get on board with. Not only does it taste amazing it really does have a whole heap of benefits. This type of coffee is called a bulletproof coffee created by life hacker Dave Asprey as he wanted to improve his brain function and energy levels so he created the bulletproof coffee. this coffee basically consists of good quality freshly brewed black coffee, coconut oil or MCT oil and organic grass fed butter or good quality Ghee.

  • It promotes weight loss because it keeps you fuller for longer due to the good fats you’re putting into the coffee. It also means you won’t need to eat breakfast because bulletproof coffee is filling enough to count as a meal.
  • It increases your energy levels – do you find you get a huge energy spike when you have a coffee only to crash an hour or two later? Well the good fats in a bullet proof coffee will release the caffein slowly so you’ll have healthy energy levels throughout the day without crashing.
  • It’s full of antioxidants which is great for anti aging and good for you immune system.

So do have we convinced you to give this new health trend a try? If your game watch the video below on how to make the perfect Bulletproof coffee.

 

Delicious & Easy Vegan Miso Soup with Zucchini Noodles

Image ChiaMiaBlog Instagram

 

This Miso recipe is delicious and the perfect meal on a cold winters day. It’s also a great portable lunch option for work. Just put all the ingredients into a thermos, when you’re ready to eat it add hot water, give it a shake and you’re good to go.

Serves 2

Ingredients

2 tbsp miso paste
2 zucchinis made into noodles 
Handful of mung bean sprouts
12 green beans chopped into 2cm pieces
handful baby spinach
3 nori sheets (the seaweed sheets used to make sushi)
handful coriander

Method

Boil a kettle of water.
Take 2 medium bowls and put one tablespoon of miso paste in each bowl.
Pour around 350ml boiling water into each bowl. Using a fork whisk the miso paste around until the water until dissolved.
Add in all other ingredients, give it a stir around and enjoy!

The Most Deliciously Healthy Quinoa Granola Recipe

IMG_4824

 

This granola is delicious, full of good fats and protein and is super healthy. You can mix it with some fruit or yogurt for breakfast, use it as a topping for your smoothie bowl or ice cream or just snack on it when you feel like something sweet.

Ingredients 

1/2 cup quinoa (uncooked)
3/4 cup oats
1 cup walnuts crushed up
1 cup pumpkin seeds
1/4 cup chia seeds
2 tsp cinnamon
2 tsp vanilla extract
3/4 cup coconut oil
1/4 cup maple syrup (or honey)

Method

Preheat the oven to 170°C.
Mix all ingredients aside from the coconut oil, vanilla and maple syrup in a bowl until well combined.
Melt the coconut oil with the maple syrup and vanilla in a saucepan and whisk until well combined.
Make sure you turn off the heat as soon as the oil melts otherwise the maple syrup will burn.
Pour the coconut oil mixture onto the granola mixture and stir it through until he coconut oil has coated the whole mixture.
Take a lined baking tray and spread the mixture onto the tray so it’s spread out thinly and evenly.
Pop it in the oven for 10-15 minutes, making sure to keep an eye on it as it can burn quite quickly.
Once the granola is nice and golden remove it from the oven and leave to cool for 10 minutes.
Once it’s cooled it is ready to eat right away or you can store it in a glass jar for up to 2 weeks.

Vegan Accounts To Follow For Some Serious Food Porn

Whether you’re vegan, thinking of starting a vegan diet or just wanting to try more plant based meals then these are the accounts you should be following for some serious vegan food porn.

Bonny Rebecca

Bonny is a 23 year old passionate Vegan based in Sydney who also has a popular YouTube channel. Anyone who thinks vegans can only eat boring food only have to take one look at Bonny’s instagram account to be proven otherwise.

Emily Hunt

A post shared by V E G A N 🌿 (@emily_hunt) on

Emily is another vegan beauty based in Sydney who glows with health and has drool-worthy food all throughout her instagram.

A Girl Named Ally 

This cutie not only has colour photos of delicious vegan food throughout her page, she is also quite the traveler and shares amazing photos of all the cities she travels to.

Tia’s Vegan Kitchen

Tiarah Blanco is a Professional Surfer that is passionate about the environment, health , and animals and shares all her healthy vegan meal creations. 

Positive Vegan Vibes

Lindsey is a vegan chef who posts photos of her amazing recipe creations. you’ll definitely be feeling the positive vibes from this account.

Nom Yourself

This account is run by Chef Mary Mattern and aside from the fact that she seems to have some seriously cool friends such as singer Ellie Goulding she also makes some of the most drool worthy food like vegan mac and cheese, tacos and donuts just to name a few.

The Dreamy Leaf

This account belongs to Maya Sozer and apart from her account obviously having photos of amazing vegan food, she is also quite the photographer with amazing professional looking images all throughout her page.

Minimalist Baker

This account had delicious vegan recipes that only require 10 ingredients or less, can be made in just 1 bowl, with less than 30 mins prep time!

Thug Kitchen 

A post shared by Thug Kitchen (@thugkitchen) on

This hilarious account does not hold back with telling you exactly how they feel about why you should eat vegan and get your veggies into you… oh they also happen to have great recipes as well.

Happy and Healthy 

This Aussie beauty shines with happiness in her photos and has the most bright beautiful of all the abundant food she eats.

Sprouted Kitchen

A post shared by Sara Forte (@sproutedkitchen) on

This account is run by Sara Forte who shares beautiful photos of all the delicious food she makes as well as pics of her adorable kids helping her out in the kitchen.

Fully Raw Kristina

Kristina has a very popular YouTube channel and her instagram is just as popular as well. You won’t be seeing any black and white photos her, her account is full of beautiful bright photos of all the healthy raw vegan food she eats and creates recipes for.

Oh She Glows

A post shared by Angela Liddon (@ohsheglows) on

This account blongs to Angela Liddon founder of award-winning recipe blog Oh She Glows + author of NYT Bestseller, The Oh She Glows Cookbook. You won’t see any boring salads on this account. It’s full of amazing delicious healthy food that just about anyone can make.