Bowl food has become an international health food trend and is here to stay due to its health benefits through the use of healthy ingredients and super foods; together with offering adaptability to busy lifestyles.It stimulates all the senses especially the sense of sight and let’s be honest we are all guilty to some degree of eating with our eyes first. This way of presenting and eating healthy food is sustainable as it is easy and quick to put a dish together and the healthy toppings and combinations are endless…it has become MY BREAKFAST OBESSION (yoghurt and acai bowls for summer and oat bowls for winter). I believe this will encourage a healthier lifestyle due to the quick and easy to put together options with healthy staples in your cupboard and fridge that won’t hurt the budget or have you doing tons of washing up dishes. It takes care of majority of the reasons why we don’t tend to eat healthier.
Yoghurt bowl
1 cup plain unsweetened yoghurt
1 tablespoon chia seeds
2 tablespoon granola
Fruit of your choice and edible flowers of choice
Place yoghurt in your bowl and arrange toppings as desired.
Acai smoothie bowl
2 frozen bananas
½ cup almond milk or milk of choice
2 teaspoon acai powder
Toppings of choice I used plums, chia seeds, kiwi, strawberries, cacao nibs, coconut chips and edible flowers.
Blend all ingredients and serve in a bowl. Add toppings of choice.
Oat bowl
½ cup oats
½ cup water
Pinch of pink Himalayan salt
½ cup almond milk or milk of choice
1 tsp flaxseed powder
1 tablespoon toasted coconut chips
1 teaspoon natural jam
1 tablespoon macadamia nut butter
1 tablespoon toasted flaked almonds or
Toppings of choice (fruit, , cacao nibs, chia seeds)
Place oats, water, salt and milk in a saucepan and cook over low heat until oats are cooked. Remove from stove, add flaxseed powder and top with toppings of choice.
I have been breastfeeding baby Mckenzie Rose for just under 10 months and by no means an expert on the subject (my go to person for this is Laura Sayce, my doula) or a nutritionist. My intention is to share with you the snacks that are working for me during my breastfeeding journey.
I am sure every new mom can relate to how demanding and exhausting breastfeeding can be as you are now responsible for your baby’s nourishment. This is the main reason I found it vital to have healthy, quick and easy snacks on hand. Without these snacks I would have probably not eaten for hours as Mckenzie was one of those babies that just wanted to be latched onto my breast for hours at the beginning. Also, I started craving every possible unhealthy food after I started breastfeeding from biscuits to greasy deep fried food…….now that this is out the way; let’s get to the fun and yummy stuff.
My solution to running the risk of not eating enough or giving into my cravings was to have healthy snacks on hand. Snacking is key for me, therefore I have to ensure that they are robust and satisfying. My dietitian advised me while pregnant to focus on good fats and protein (as I had gestational diabetes…a post for another time) and to continue doing this while breastfeeding. In addition, I constantly ensure I have water on hand or unsweetened herbal tea (when baby is not latched and I get some downtime). So here are my go to snacks listed below:
Smoothies– Love my smoothies, easy to drink while breastfeeding and packed with tons of nutrients. Here are some of my favourite recipes
1 cup coconut water (keeps you hydrated which is imperative when breastfeeding)
½ cup frozen melon of choice
½ cup frozen blueberry
Small piece fresh ginger
4-5 mint leaves
Blend and enjoy.
Energy date balls/bites – Easy to pop into your mouth and boy oh boy are these yummy. If you love them as much as I do, I recommend doubling the batch.
Glamorous energy balls
1 cup pitted dates (I use medjol dates)
1 cup dried cranberries (or dried fruit of your choice)
Pinch of cardamom powder
2 TBSP of chia seeds
2 TBSP of flaxseed powder
1 ½ cup rolled oats
1 cup almond flakes (any nut of choice)
¼ cup spring water
2TBSP rose water ( I love the flavour, if you don’t like it then use water or vanilla essence)
Add the dates, chia seeds, flax powder, rose water and water to a food processor. Blend until the mixture is combined.
Add the remaining ingredients and pulse until just mixed into the wet mixture. They mixture must be clumpy and chunky and not like a puree (take care not to over pulse).
Place mixture into a bowl and form balls using your hands.
Place balls into a glass container and cover. Refrigerate and will keep for up to a week.
Nuts about energy bites
1 cup pitted dates (I use medjol dates)
3 TBSP macadamia nut butter (nut butter of your choice)
1 TBSP flaxseed powder
1 TBSP chia seeds
2/3 cup rolled oats
½ cup toasted coconut chips
Add the dates to a food processor and blend until it forms a ball.
Add the remaining ingredients and until the mixture is clumpy and chunky and not like a puree (take care not to over pulse) mixture into the dish. Press into glass rectangular dish and cut up into small squares.
Cover with a lid or cling wrap. Refrigerate and will keep for up to a week.
Avocado hummus
1 can chickpeas (drained and rinsed in a colander)
1 large or 2 medium avocados
3 TBSP olive/coconut oil
2 TBSP lemon juice
1 tsp crushed garlic
¼ tsp cumin powder
3 sprigs coriander
Salt to taste
Add chickpeas, oil, lemon juice and garlic to a food processor. Blend until smooth.
Serve immediately with carrot sticks, cucumber sticks or sliced radish.
My other quick no prep go to snacks are:
String cheese ( I get this from Woolies)
Sliced pear with macadamia nut butter spread on top
