Tag Archives: superfoods

Healthy Chocolate recipes

Chocolate is one of the most loved foods around the world but it’s often high calorie with so much sugar and fat.

There are however some beautiful ways to enjoy your chocolate without the unhealthy parts by changing up some simple ingredients.

Below are six healthy chocolate recipes for you to try out.

Vegan Coconut Chocolate ‘bounty bar’ hearts
These 4 Ingredient chocolates are so easy to make and are a ‘not so naughty’ chocolate treat to enjoy. Reminiscent of the classic ‘Bounty bar‘ ,It’s definitely one of my favourites.
http://dragonflynt.com.au/wp/2020/05/vegan-coconut-chocolate-hearts/

Beetroot Brownies
These gluten free super moist brownies are a great way to hide your veggies!
http://dragonflynt.com.au/wp/2018/06/beetroot-brownies/

Chia chocolate pudding Yummy and simple. This raw pudding can satisfy your chocolate needs and it keeps you full for longer too. Kids and adults alike will love this one. Chia seeds are one of my most common dietary recommendations for my clients. They are so versatile and packed with nutrition.
http://dragonflynt.com.au/wp/2014/10/chia-chocolate-pudding/


Superfood energy balls How to stuff as many super food ingredients into a bite size delicious snack? This was the question I wanted to answer when I woke up this morning. 
http://dragonflynt.com.au/wp/2014/10/super-food-energy-balls/

4 Ingredient Chocolate Smoothie
A quick, easy and healthy chocolate fix. This is one of my favourite go to post exercise smoothies. 
http://dragonflynt.com.au/wp/2017/05/4-ingredient-chocolate-smoothie/

Gluten free chocolate brownies

I confess,  I do love a good chocolate treat and I’m so glad that I can create the perfect chocolate brownie that my taste buds love without overloading my digestion and having sugar remorse.The brownie gets it’s sweetness and fibre largely from the sweet potato, so you can have your sweet craving satisfied and stay full for longer.The chocolate icing is fabulous and no trace of icing sugar in site.  It’s also full of healthy antioxidants.


http://dragonflynt.com.au/wp/2014/07/gluten-free-chocolate-brownies/

Chia Seeds

Chia SeedsWhat are they?

Chia seeds are a wholegrain harvested from a flowering plant in the Mint family and a great Superfood . They are small seeds with a subtle nutty flavour.  They can be eaten raw or cooked and are extremely versatile.

Forms: Black and white seeds, Chia oil, crushed into a flour, Bran, sprouts

Both black and white seeds have similar nutritional composition.

Why are they good for me?

High in fibre and have gelatinous consistency when in water – which is great for digestion.

They contain protein and a good balance of the essential amino acids.

Gluten free.

Antioxidant to keep your bodys cells functioning optimally and reducing the effects of aging.

High in calcium for our nerves and bones.

They are also great to keep you full and reduce appetite

High Vitamin C, Iron, and potassium,

Blood sugar balance.

Wonderful for Cardiac and brain health with their Omega 3 essential fatty acids content (higher than salmon)

Can be used as an Egg replacer with water for recipes and a thickening agent.

How much?

15 g or 1 tbs is great to provide nutritional benefits  daily.

Up to 2 tbs is ideal for therapeutic effect. Children can consume up to 1 tbs per day.

Nb; Chew your Chia seeds well as to extract all the nutrient value.

How do I use Chia Seeds in my diet?

Raw as a snack or sprinkled over any meal

In with Cereal, soup, baked goods like bread or slices.

As a Thickening agent as they soften and swell and become gelatinous  when water is added

As an egg replacer in baking recipes

To drinks, smoothies

Stir fry or stews

CHIA RECIPE IDEAS

Try Sprinkle Chia on Greek yoghurt and berries with a drizzle of honey  for a superfood snack

Stir fry vegetables with Chia seeds

1 tbs olive oil

1 tbs chia seeds

3 garlic clove (minced)

2-3 tbs Tamari (to taste)

1 can baby corn (drained)

2 cups Kale (chopped)

1 cup mushrooms (sliced)

2 carrot (sliced)

1 red capsicum (sliced)

1 onion (diced)

1 chilli (sliced)

Sea or rock Salt to taste

Stir  fry in a pan, the onion for 2 minutes, add the garlic and sauté another minute. Add tamari and a ¼ cup of water with the other vegetables, chilli and chia seeds. Cover and simmer until vegetables are cooked (5-10 minutes) Add salt to taste

Nb; As chia is water loving, you can add more liquid if desired.

Serve on brown rice, basmati rice or quinoa

Chia seed pudding

Ingredients

2 tbs chia seeds

1 cup of milk (soy, almond, coconut)

1 tsp of agave nectar or honey

1 banana

Directions

Warm the milk slightly in a saucepan and add the chia seeds. Take off the heat. Whisk and then stand for a few minutes to form a gel. Whisk again if it gets lumpy. Add banana slices and Agave Nectar or Honey and enjoy.