How To Choose The Best Red Curry Paste

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 I love to use red curry paste in my cooking! Teaming it with coconut cream, fresh veggies and some fragrant herbs call for a serious taste sensation in minutes. These super simple recipes all use it…

1. Thai Red Chicken Curry

2. 10 Minute Healthy Fried Rice

3. Red Curry Coconut Chicken Thighs with Spinach

I have written this short blog post to help you choose which red curry paste to look for in the supermarkets. 

What to look for when comparing brands…

  • My criteria is that it should have 10 g carbs or less per 100 g

  • Compare brands and choose one with lowest amount of sugar per 100g. If there’s no added sugar at all – that’s the best! Sugar should also be pretty far down in the ingredients list. If it’s number one or two - it means there’s a lot of it in there as the ingredients are in descending order from most to least in the product! 

  • Make sure it has no added msg

  • If you are very sensitive to gluten, be sure to choose a gluten free one also – check to see a gluten free sign on the jar. 


(Top pick! ) Valcom Authentic Red Curry Paste

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Ingredients: 

Water, shallot, lemongrass, sunflower oil, galangal, garlic, salt, dried red chilli, shrimp paste, kaffir lime peel, modified tapioca starch, acidity regulator.

Carbs per 100g: 4 g

Comments: 

•    The fact that sugar is not listed on the ingredient list gets us off to a super start with this one!!

Thai Gourmet Red Curry Paste

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Ingredients: 

Red Chilli, Garlic, Galangal, Shallot, Lemon Grass, Salt, Water, Coriander, Kaffir Lime.

Carbs per 100 g: 6.8 g

Comments:

•    Impressive ingredients list - nice and short with no added sugar. There is also no vegetable oil - which can be inflammatory, so the only oil in your meal will be the one you cook with (and this should be olive oil, coconut oil, ghee or organic butter).

Five Tastes – Red Curry Paste

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Ingredients: 

Water, shallot, garlic, lemongrass, sunflower oil, galangal, salt, chilli, sugar, kaffir lime peel, food acid.

 Carbs per 100 g: 9.5 g

 Comments:

  • Just made it under 10 g per 100 g.

There you go! Hopefully that speeds up your time at the supermarket and you can feel confident that you care choosing the best one for your health.

And definitely try the recipes listed at the top of this blog if you haven’t already - they are so insanely tasty and healthy, you’ll love them!

For plenty more recipes, tips and education to help you slim down without the hunger and guesswork, check out my 21 Day Spring Down Plan if you haven’t already too. And, get excited for the next ebook I am making! Due for release early January - this blog was actually written as I was contructing all of the info for this plan - I just couldn’t wait to share it!

Bec xx

5 Ingredient Keto Zucchini Fritters

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Looking for some more breakfast inspo? Here it is!
These low carb, gluten free fritters are so simple to make and taste great for lunch or a snack too.

They’re a great way to sneak some veggies more into your kids lives too!

Zucchini is super low in calories and carbs, yet high in fibre, so they make such a great addition to meals when you are watching your weight. It means we can bulk things out to make bigger servings (yes!) without all of the added calories. This is what I like to do with lots of my cooking.

So here’s the recipe!

Give them a go this weekend and let me know what you think!

5 Ingredient Keto Zucchini Fritters

Gluten free, low carb, high protein, dairy free option.

Serves: 2

Prep time: 5 minutes

Cooking time: 5 minutes

Ingredients:

  •  1 large zucchini

  •  40 g parmesan cheese or vegan alternative (approx 1/4 cup) (optional)

  •  2 tbsp almond meal

  •  2 eggs

  •  1 pinch salt

  •  1 pinch pepper

  •  1 tbsp olive oil, butter or ghee

  • Fresh chopped chives

Method:

  1. Grate zucchini, then squeeze out as much liquid as possible with a clean teatowel or muslin cloth.

  2. In a large bowl, whisk eggs, then add zucchini, parmesan cheese or vegan alternative, almond meal, salt and pepper. Mix together well and let sit for a few minutes.

  3. Meanwhile, heat a large frypan over medium-high heat with olive oil, butter or ghee.

  4. When hot, scoop heaped spoonfuls of the fritter mix onto the pan (divide into 4), pushing them gently into a flattened, round shape. Depending on the size of your pan, you may need to cook these in 2 batches.

  5. After 2-3 minutes gently flip the fritters over. They should be cooked through after another 2-3 minutes, remove from the pan and enjoy.

Serve on a bed of rocket and cherry tomatoes topped with a big spoonful of Bec's "Creamy Avocado Pesto" (about 1/6th of the pesto) and 1 tbsp greek or coconut yogurt, a squeze of lemon juice and fresh chives.

If you dont have the pesto made, drizzle with 1 tbsp olive oil or have 1/2 small avocado plus the yogurt, lemon juice and chives.

The leftover 2 will make another great breakfast or lunch!

Note: Makes 4 fritters, a serve is 2 fritters.

Enjoy!

Please send me photos when you make it or share it on your social media. I love seeing them and I want as many of you as possible to experience the goodness of this meal! It will definitely be a staple of mine from now on.

Want more simple meals like this with the nutrition information attached for a whole 3 weeks? Why not try the 21 Day Spring Slim Down Plan ?

Bec xx

Garlic, Turmeric and Roasted Cauliflower Hummus

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Oh the humble cauliflower. I’m seriously obsessed with this vegetable. It’s so versatile and can replace many common high carb foods to create recipes that are low in carbs and still feel as indulgent.

Because cauliflower is so low in calories too, you can actually eat quite a large amount as a serve, compared to other dips that are absolutely packed with calories, with a serve equalling about 2 tbsp… and who can stick to that? It’s pretty hard….

I love maximising the serving sizes for you whilst also maximising flavour and nutrition and thinking of your waistline and gut health at the same time.

This cauliflower hummus recipe is SO good! I’m definitely making it a snack in my upcoming 21 Day Plan for release in 2019 (get excited)…..

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Garlic, Turmeric and Roasted Cauliflower Hummus

Serves: 6

Time: 50 minutes

Ingredients

  • 1 head cauliflower

  • Coconut or olive oil spray

  • 1 garlic clove or 2 small garlic cloves

  • 1/3 cup tahini

  • 2 tbsp lemon juice

  • 2 tbsp olive oil

  • 1 tsp turmeric

  • 1 dash salt

  • 1 dash pepper

Method

1. Preheat oven to 180 degrees C.

2. Cut or break cauliflower into florets. Line a baking tray with baking paper, arrange cauliflower on the tray and then spray with coconut or olive oil so that it's all coated.

3. Roast for about 40 minutes, tossing half way through. Then, remove from the oven and cool.

4. In a food processor, place the cauliflower, garlic, tahini, turmeric, lemon juice and olive oil and process until smooth. Then, gradually add water, one tablespoon at a time for a thinner consistency, until desired thickness is reached.

Serve with veggie sticks for a super tasty, highly nutritious, guilt free snack!

Stuck for other guilt free snack ideas? I have put together a great “go to” calorie controlled guide for low carb snacks that will zap your sugar cravings and tye you over till dinner.

Check it out here: Low Carb Snack Ideas Guide

It is also a bonus in the results driven, 21 Day Spring Slim Down Plan - Check it out if you haven’t already! The results have been so amazing.

Bec xx

6 “Must Eat” Foods

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This article was recently picked up and adapted for the Daily Mail UK!

Here is the link…


The three pillars of health that I always hone in on and believe to be applicable to all of you are: weight loss, gut health and inflammation. Every meal plan design and recipe I create is carefully designed with these three areas in mind. Every meal that you eat should be an opportunity to nourish your body and optimise all of these areas. We all want to feel full and satisfied whilst maintaining a balanced weight and reducing our risk for disease in the future. So here are 6 of the foods that you’ll always come across and should include in your life.

1.       Fish once or twice a week

An Omega-6 to Omega-3 diet ratio that is too high contributes to chronic inflammation in the body potentially increasing your risk of various gut related diseases. Highly refined vegetable oils such as sunflower, soya bean, corn, cotton seed and peanut oils are all high in Omega-6 fatty acids.  In today’s western diet, Omega-6 consumption is at its highest and scientists believe that a high consumption of Omega-6’s relative to Omega-3’s is pro-inflammatory.

 Concerned? This is easily fixed – you need to increase your consumption of Omega-3 fatty acids by eating fish once to twice a week as fish is one of the richest sources of Omega-3 fatty acids and is high in protein so keeps you feeling full. Another tip is to swap these oils out and focus on only consuming olive oil, coconut oil and grass-fed butter.

Note: If you can’t fish, make sure you supplement with an Omega-3 source such as krill or fish oils.

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 2.       Dark leafy greens

Dark leafy greens such as spinach, kale and bok choy are jam packed with nutrients such as vitamin A, C, K and E. Not to mention, they’re also very high in fibre and super low in calories, whilst full of anti-oxidants and anti-inflammatory compounds. Eating a diet rich in dark leafy greens is possibly the best thing you can do to reduce your risk of high blood pressure, heart disease, weight gain and mental decline.

 You can really eat as many dark leafy greens as you want knowing it’s doing your body wonders whilst helping you stay in your skinny jeans. 

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 3.       Cauliflower and broccoli

Everything I said above relates to cauliflower and broccoli too, but did you know that they also have special compounds in them that help your liver detoxification process. Cruciferous vegetables like broccoli and cauliflower top the charts when it comes to foods that assist with liver detoxification. The better your liver works the better its ability to detoxify your body from harmful toxins and chemicals. Your liver also is also responsibly for metabolising hormones so if its function is below par, hormone imbalances (such as estrogen dominance) can occur. So, eating a diet rich in broccoli and cauliflower is a must!

This is another reason why I love to serve my recipes with cauliflower rice, like in this recipe.

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 4.       Berries
Berries contain the highest concentration of anti-oxidants and anti-inflammatory compounds as well as being very low in sugar, compared to other fruits. Like green vegetables, they are low in calories but very high in nutrients and fibre, meaning that support weight loss and optimise gut health. That’s why I recommend them as one of the foods you should be eating regularly.

Did you know: Anti-oxidants protect cells from free radical damage, which increases your risk of cancer, premature ageing and risk for other diseases.

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 5.       Eggs
Eggs provide your body with every single amino acid that your body needs to function. Amino acids are the building blocks of protein. Eggs score high on a scale called the satiety index. This index measures the ability of foods to cause feelings of fullness and reduce later calorie intake. There have been many studies that have shown that eating eggs for breakfast over a grain-based meal (such as cereal) promotes weight loss due to this satiating effect.

Studies have clearly shown that eating up to 3 whole eggs a day is perfectly safe for your cholesterol levels and there is no evidence that eating this amount per day is harmful. They’re effectively natures perfect food.

 6.       Avocadoes
Last but not least, the sixth food I recommend you eat on a regular basis is the avocado. Something interesting that you may not know, is that in order to actually be able to effectively absorb lots of the vitamins (such as A, D, E and K) from the above-mentioned foods, you need healthy fats, such as avocado.

Avocados are also very high in fibre and potassium (more than a banana) which make them a gut loving and blood pressure lowering food. Although most of the calories in avocado come from fat, don’t be afraid! The fats are beneficial ones that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat also slows the breakdown of carbohydrates which helps to keep sugar levels in the blood stable. The more stable your blood sugars are the less cravings you have too. As you know, I never like you to go hungry, this is why I incorporate avocados throughout my recipes.

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It’s no surprise that all these above foods feature heavily in my 21 Day Spring Slim Down Plan. A macro nutrient controlled, results driven plan, designed to help you slim down whilst kicking sugar cravings, optimising your gut health and reducing inflammation.

My Must Have Pantry Staples

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Do you spend more time thinking about what to cook than actually cooking?

Unsure of what’s even healthy?

Find the whole process of recipe searching, shopping and then cooking too hard and lengthy?

I’m here to help!

Healthy eating and cooking can be a very quick and simple task, but, only if you have the right recipes and ingredients on hand.

Like you, I also don’t want to spend time slaving away in the kitchen, so I also do all that I can to minimise the time spent in there! I always try to have my fridge and pantry stocked with my favourite staples to ensure I can always whip up quick, healthy and tasty meals for breakfast, lunch or dinner. 

Do the same and you will have all the staples on hand to cook most of your favourite Health with Bec meals. All you’ll need to do is pop to the grocery store to get your fresh veggies and meat!

My Must Have Pantry Staples:

Fridge / freezer

  • Free range eggs

  • Unsweetened almond or coconut milk

  • Coconut yogurt or plain, greek yogurt 

  • Organic butter

  • White miso paste

  • Low sugar red curry paste 

  • Hummus

  • Frozen blueberries, raspberries and strawberries

  • Boxes of frozen spinach

  • A loaf of low carb or paleo bread 


Pantry

  • Extra virgin olive oil

  • Coconut oil

  • Sesame oil

  • Almonds

  • Chia seeds

  • Almond meal

  • Tahini or Almond butter 

  • 85-90% cocoa dark chocolate 

  • A good quality protein powder 

  • Stevia

  • Tamari/ gluten free soy sauce

  • White wine vinegar

  • Cans of light coconut milk and cream 

  • Jars of crushed tomatoes

  • Jars of 100% tomato sugo 

  • Cans of tuna

  • A variety of dried herbs

  • Garlic

  • MCT oil

Want access to three weeks’ worth of 15-minute recipes and shopping lists with all the ingredients you need? My 21 Day Spring Slim Down Plan was designed for busy mums and working woman. This plan, as well as keeping your waist line in mind, takes away the stress of thinking about what to cook or buy and ensures no food wastage. 

Fruit and Weight Loss? How much should you eat?

Should I eat fruit? How much fruit is OK to eat? How much is too much? Will the sugar in fruit make me gain weight?

These are questions I get asked every day, so I thought that I would write a blog post to clear this confusion - based on science of course.

The main reason for this confusion is because fruit is relatively high in sugar compared to other whole foods, so I will break this down for you.

“Sugar” is bad, but the context is important...

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We all know that added sugar is harmful to our health, and there is a lot of evidence to support this. By added sugar I'm talking about table sugar (sucrose) and high fructose corn syrup, both of which are half glucose and half fructose.

When fructose is consumed in large amounts (as it does in these added sugars), this is when it is harmful to us as it causes extremely negative metabolic effects and promotes the build up of fat around our liver and organs.

But there is only a VERY SMALL AMOUNT of fructose found in whole fruits compared to sucrose and high-fructose corn syrup. It is difficult to overeat on fructose by eating whole fruits. Also, the sugar in fruit is digested slowly, as opposed to added sugars where they are quickly digested which brings me to my next point…

Whole fruit contains important fiber, water, vitamins, minerals and antioxidants

Whole fruits are amazing for our health as they contain lots of beneficial nutrients. They should definitely be consumed (in moderation) as part of a healthy lifestyle.

But I'm not going to bore you and talk about the benefits of these nutrients here, you can find hundreds of articles on google for this...

What I want you to understand is that most fruits take a while to eat and digest, meaning that the fructose contained without the fruit hits the liver slowly. This is mainly due to their high fiber content.

When fructose hits your liver quickly and in large amounts (like it does with sugary sodas and candy bars) then that can have disastrous consequences… but when it hits your liver slowly and in small amounts (from whole fruit) your body can easily take care of the fructose.

If you want to maximize the health effects of fruit, focus on the fruit with the greatest amount of fiber, vitamins and minerals compared to the sugar and calorie content. Refer to the image below to compare different fruits. Berries are the best!


Fruit isn’t as healthy if it is juiced or dried

Even though whole fruits are very healthy for most people, the same can not be said for fruit juices and dried fruit.

Many of the fruit juices on the market aren’t even “real” fruit. You can pretty much call them sugar water! They are often made from water, some sort of concentrate and a whole lot of added sugar.

Even if you do find a juice that is 100% real fruit, it’s probably still not a great idea to consume often.

The amount of sugar in juice can be the same as a soft drink.

This is because many serves of fruit go into one juice and the fiber has been taken out. What does this mean? The liquid (containing a large amount of sugar) is digested fast and consequently is sent to your liver fast. And when this amount of sugar is sent to the liver, it is likely to be turned to fat as it cannot metabolise this large amount of fructose at once.

Also, consuming liquid calories has very little affect on satiety (keeping you full) so you end up eating far more than you would if you ate the fruit whole.

Think of juice as an occasional option, but in general, always opt for whole fruits.

Dried fruits (like raisins) can be problematic too. They are very high in sugar and it is easy to consume large amounts.

What about when it comes to weight loss?

Fruit should be enjoyed as part of a healthy diet by everyone. It is when we get down to the nitty gritty of weight loss that we need to look at it a bit more closely. Also, like any food, of course there is a limit to how much you can eat.  

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If you are substituting fruit for other sweet snacks (like chocolate, lollies, cake or biscuits) then of course it is an incredible swap. These "discretionary" foods come with a huge amount of calories and sugar and lack any vitamins and minerals. By eating fruit instead you are saving yourself excess calories and providing your body with plenty of vitamins, minerals and fiber to keep you full and as a result eat less. These are amazing benefits and will help you drop weight easily.

It is only when you already have an other wise healthy, wholefood based diet yet you still struggle with your weight, that you may want to start to limit your fruit intake.

Low carbohydrate diets work AMAZINGLY for lots of us. We can all tolerate different amounts of carbs - and fruit is high in carbs. If you can eat carbs and stay slim and happy then great! You are one of the lucky ones...

However, if lowering your carb intake helps you lose weight then fruit restriction may be important and will definitely amplify the process. I personally stick to a low carb lifestyle and so limit my fruit intake to around 1/2 cup to 1 cup of berries (and lots of veggies) which works best for me. Because I specialise in weight loss and recommend low carb diets to many of my clients, I also recommend berries as the main fruit of choice, with other whole fruits included for occasional consumption.

 

So, what do I recommend and how much should you eat?

At the end of the day, fruits are “real” foods. They are highly nutritious and so fulfilling that eating them can help you feel more satisfied with less food.

If you eat lots of sugary foods, ditch them and replace it with whole fruits. Chances are you will drop weight and your health will improve in numerous ways.

If you can tolerate fruit and you’re not on a low-carb diet then go ahead and eat fruit as part of a healthy, real food based diet that includes lots of plant-based foods. If you feel that you can maintain or lose weight quite easily and fruit doesn't effect this, then I recommend 2 serves of (whole) fruit per day.

If you struggle to lose weight and need an extra "push" then reducing your fruit intake can be very beneficial (after you have already cut out all other sugars first and reduced your carbohydrate intake). Cutting out (or down on) fruit doesn't mean you can't reap the benefits of all of the vitamins and minerals. You can still receive more than enough by eating plenty of vegetables. I recommend only eating berries and just sticking to one serving per day (around 1 cup max), as I mentioned above.

I hope this cleared the confusion for you!

Want to see how fruit fits in perfectly to a perfectly balanced wholefoods diet? My 21 Day Spring Slim Down Plan shows you exactly how.

Bec xx

 

15 Minute Healthy Fried Rice

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There are a few boxes I like to tick on busy week nights when it’s dinner time … I’m usually working and I don’t like to spend hours in the kitchen.

  1. The meal needs to be as quick as possible

  2. The meal needs to be bloat free (ie gluten free and predominantly dairy free)

  3. The meal needs to be tasty and comforting

  4. The meal needs to work with my goals, as I always have to be super conscious of what goes in my body as I have to work very hard to remain weight

  5. The meal needs to be large in volume (I love eating and small meals just don’t cut it).

Do you feel me? I’m sure a lot of you do - as these are also boxes that all of my clients seem to want to tick too!

This is why most of the meals that I share and include in your meal plans (including the 21 Day Spring Slim Down Plan) fit all 5 of these points.

This 15 minute meal last night blew me away, I have to share it with you all!

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Give it a go tonight and let me know what you think, you’re going to love it I'm sure!

15 Minute Healthy Fried Rice

Gluten free, low carb, dairy free, high protein.

Serves: 1

Prep time: 5 minutes

Cooking time: 10 minutes

Ingredients:

  • 100 g chicken breast, diced

  • 1 tsp coconut oil

  • 1 large tbsp Thai red curry paste

  • 0.5 tsp ground ginger or 1 tsp fresh grated ginger

  • 1 large clove garlic, crushed

  • 1 small carrot, diced

  • 1/2 red capsicum, diced

  • 1 cup broccoli, cut into small pieces

  • 70 g light, organic coconut cream

  • 1 tbsp white wine vinegar

  • 2 tbsp tamari

  • 1 1/2 cups cauliflower rice

  • 2 tbsp chopped spring onions

  • 1 tbsp sesame seeds

  • 1 small handful coriander leaves

Notes:

  • Cauliflower rice can be made by using a grater, or simply by cutting it into chunks and placing in a food processor until it resembles rice.

  • Here, I used cauliflower rice already made - from Woolworths.

  • When choosing a red curry paste - look at the nutrition panel and choose one that has under 5g carbs and sugar per 100 g.

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Method:

1. Heat a pan over medium and add coconut oil.

2. Make sure chicken and all veggies are cut into small pieces.

3. Place chicken in pan and cook for a few minutes, stirring so that it cooks evenly on all sides.

4. Add in the curry paste, garlic, ginger and carrot. Cook, stirring for a minute.

5. Throw in the capsicum and broccoli and let everything cook (while constantly stirring), until the veggies soften, then add in the coconut cream, tamari, vinegar, and cauliflower rice. Stir until all heated through.

6. Taste and add extra chili, salt, pepper, tamari or vinegar if needed.

7. Serve topped with spring onions, sesame seeds and coriander.

Enjoy!

Please send me photos when you make it or share it on your social media. I love seeing them and I want as many of you as possible to experience the goodness of this meal! It will definitely be a staple of mine from now on.

Want more meals like this with the nutrition information attached? Why not try the 21 Day Spring Slim Down Plan ? Or, check out my recipe bundles service or personalised meal plan services. If you’re unsure of which service suits you best, please send me an email and I can help you.

Bec xx


Cinnamon Apple Paleo Protein Pancakes

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The perfect weekend brunch. 

  • Gluten free

  • High protein

  • Paleo / dairy free option if coconut yogurt is used

  • Low carb friendly

  • Sugar-free

We all deserve to indulge and I strongly believe we should all enjoy the comforting foods that we love. But why not twist them so they can be nutritious, healthy and weight loss friendly? Like having your cake and eating it too.

Here is a recipe that does exactly that. A totally guilt-free healthy alternative to regular, white flour, high sugar pancakes. 

Highly refined carbohydrates are also simply just not healthy. They provide zero nutrients and only leave us craving more and more.

On the other hand, these super indulgent yet healthy pancakes are high in protein and low in carbs so you'll be full, satisfied and happy for a long time whilst knowing that you have fed your body goodness. Just like every meal should. 

Here it is...

Cinnamon Apple Paleo Protein Pancakes

Serves: 1

Prep time: 3 minutes

Cooking time: 4 minutes

Ingredients:

  • 1 egg white (or 1 vegan egg)**

  • 2 tbsp vanilla low carb protein powder. (Not sure which one to choose? This blog will sort you out!)

  • 3 tbsp almond meal or LSA mix

  • 1 tbsp granulated stevia 

  • 1/2 tsp cinnamon

  • 1/4 teaspoon gluten-free baking soda

  • Pinch of salt

  • 1/4 + cup 1 tbsp almond or coconut milk (unsweetened).

  • 1 tsp coconut oil or organic, grass-fed butter

Toppings:

  • Either 3 tbsp plain greek yogurt or 2 tbsp coconut yogurt

  • 1/2 apple

  • Extra cinnamon and stevia

Method:

  1. Whisk everything except the coconut oil together in a bowl, gradually adding milk until the consistency is a pancake like batter.

  2. Heat coconut oil on a pan over medium heat.

  3. Using a 1/4 cup measure, spoon out mixture and pour onto pan.

  4. Flip once air bubbles form ontop of the pancake and continue to cook for approx 1 more minute!

  5. Repeat 3 times for 3 small pancakes. 

  6. Dice apple, place in a small bowl or mug, add a little splash of water, extra cinnamon and a little stevia if desired and place in microwave for 40 seconds. 

  7. Pour apples over pancakes and top with 2 tbsp coconut yogurt!

** Vegan egg made by whisking together 1 tbsp chia seeds with 3 tbsp water and letting it set for 10 minutes. 

Enjoy!

Send me photos if you make them and let me know how they turn out!

Bec xx