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Malisa Healthy Habits

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malisahealthyhabits

Goji choc chia mousse pudding🍫🤎✨ An oldie

Goji choc chia mousse pudding🍫🤎✨ An oldie but a goodie. This was one I used to often take with me as a snack to have in between classes. It’s quick & easy to make & convenient to take on the go (I used to put them into jars so it’s trip friendly).

This recipe contains ingredients that supports skin health & the immune system -

👉🏼Goji berries are good sources of vitamin C, beta-carotene and antioxidants

👉🏼Cacao powder contains zinc, antioxidants and phenolic compounds

👉🏼Chia seeds are packed with omega 3’s and contains essential amino acids

👉🏼And not to mention collagen powder for added skin benefits ✨

Together it’s a nutritious, filling & satisfying snack that I’m sure you will love too❤️

Servings: 3
Ingredients:
1 can (400ml) organic coconut cream
Heaped 1/4 cup chia seeds
1/4 cup goji berries
1.5 tbsp cacao powder
1 tbsp collagen powder (I use Nutra organic bovine collagen powder, you can also substitute for your favourite protein powder as well)
1/2 tsp monk fruit powder
2 tsp pure maple syrup
1 tsp vanilla essence

Method:

1. In a large bowl, combine all the ingredients and pour into 3 glasses and let it set in the fridge for 2 hours or overnight.

Enjoy!
Audio: Espresso by Sabrina Carpenter
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Black bean mud cake 🍫🤎 This one’s a recipe

Black bean mud cake 🍫🤎
This one’s a recipe for the people out there who loves that RICH & DENSE chocolate mud cake that’s Gluten free & Refined sugar free 🤤

🫘 Black beans are packed full of nutrients, one of them being vitamin B1, which is involved in glucose metabolism & converting food into energy💥 Black beans are also a good source of fibre that aids in reducing the sugar spike that normally occurs with eating regular cake 🍰 With these working in combination, black beans makes it a great (hidden) addition to your sweet treat recipes 👏🏼

Recipe:
Wet ingredients:
1 can Organic black beans
5 Tbsp Date Spread
6 Tbsp Coconut oil
3 Eggs
2 Egg whites
1/3 cup Pure maple syrup
1 tsp Pure stevia extract
1 Tbsp Pure vanilla extract

Dry ingredients:
6 Tbsp Almond Flour
5 Tbsp Cacao powder
1 tsp Baking powder (Aluminium free)
1/2 tsp Baking soda (Aluminium free)

Icing:
1/3 cup Ghee
1-2 Tbsp Cacao powder
1-2 tbsp Pure maple syrup (or replace with Pure Monk fruit powder)
1/2 tsp Pure vanilla powder/vanilla extract
1 Pinch Celtic salt

Method:
1. Pre-heat oven to 160 degree Celsius (320 Fahrenheit) fan oven.
2. Mix all wet ingredients in a blender.
3. Mix all dry ingredients in a bowl then add to the blender with the wet mixture and blend until fully combined.
4. Pour batter into a cake tin lined with coconut oil, and bake in the oven for 1 hour.
5. Take the baked cake out of the oven and rest on cooling rack to cool down, then place in fridge over night (this step is crucial to remove the black bean taste from the cake!)
6. Whip up the icing ingredients in a bowl with a hand mixer and spread onto the cake (either one layer or two!)
7. Place back in the fridge, to let it set.

Note: the longer the cake sits in the fridge, the better it’ll taste 👌

Enjoy!🤎

These Gluten-free soft chewy choc chip cookies are

These Gluten-free soft chewy choc chip cookies are so delicious, it’s a favourite in our home 🍪❤️

It has a mixture of my favourite nuts - macadamias, pistachios & almonds, giving this cookie full of nutty flavour 👌

Eat them warm or enjoy them out of the fridge - the next day the texture of these cookies are SO chewy I promise you won’t disappoint 🤤

Makes approximately 15 cookies
Ingredients:
Almond flour 135g
Baking soda 1/4 tsp
Celtic salt 1/4 tsp
1/2 egg
75g ghee
1/2 tbsp monk fruit powder
50g maple syrup
1 tsp pure vanilla essence
Handful Macadamia nuts crushed
20g Pistachio nuts crushed
70-75g Cacao nibs or favourite choc chips (I used chunks of Gevity good guts chocolate)

Method:
1. Preheat oven to 350 degrees Fahrenheit (177 degrees Celsius) fan oven.
2. Mix almond flour, baking soda and Celtic salt into a bowl and set aside.
3. In a seperate bowl, add ghee, maple syrup and monk fruit powder and mix with a hand mixer until creamy.
4. Add in egg and vanilla essence and mix further.
5. Add the almond mixture into the ghee mixture and mix with a spatula until fully combined.
6. Add crushed macadamia nuts and pistachio nuts and mix until evenly distributed. Then add in your favourite choc chips or chocolate chunks.
7. Line a baking tray with baking paper and scoop cookie dough onto the tray leaving a bit of space (about 2inch) in between each dough.
8. Press down gently with a fork, then place in the warmed oven for 10minutes. Once baked, take out onto a cooling rack and rest for another 10 minutes. They will be soft out of the oven, but once it’s cooled down, it’ll give you that chewy cookie texture 👌

Enjoy!
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Easy Gluten free & Dairy free Egg & Potato salad b

Easy Gluten free & Dairy free Egg & Potato salad bites 🥚💛 I often have this for breakfast when I’m wanting something quick, easy & nutritious!

I love using the Gevity good guts mayo, that is made out of extra virgin olive oil, bone broth, Apple cider vinegar, chicory root fibre (prebiotic), and psyllium husk (soluble fibre), making it a great alternative that’s great for your gut 👏🏼

Ingredients:

For egg & potato salad:
2 Eggs
1/2 potato cut into cubes
Sea salt
1-2 tbsp choice of mayonnaise (I used ‘Gevity good guts mayo’)
Herb salt & cracked Pepper

For Avo mash:
1/2 avocado
Coriander
Cucumber
Red radish
Celery
Cherry tomatoes
1 tbsp Extra virgin olive oil
Herb salt & cracked pepper

Cracker:
I used buckwheat & Quinoa crackers by ‘Organ’

Method:
1. Boil egg & potato together in a small pot until fully cooked.
2. Mash avocado in a small bowl and add the chopped vegetables, drizzle olive oil and taste with herb salt & cracked pepper.
3. Drain and mash boiled egg & potato in a bowl. Add mayonnaise of choice and taste with herb salt & cracked pepper.
4. On a plate add the crackers, layer with the avocado mash mixture then the egg & potato salad. Garnish with fresh coriander or parsley.

Note: You can also add tasty ingredients like nitrite-free bacon or a sprinkle feta for variation!😋

Enjoy!
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Lemon Zest Tuna Avo 🥢 This nutritiously balance

Lemon Zest Tuna Avo 🥢
This nutritiously balanced sushi has a sprinkle of lemon zest that pairs really well with tuna and makes this dish taste more FRESH 🍋 The rice mix includes cauliflower rice and quinoa making it a healthier alternative to help keep those blood sugar levels stable and avoid crashes and cravings 👏🏼

Serves 2-3
Ingredients:
Sushi rice mix:
1/2 cup quinoa
1/2 cup white rice
200-220ml water (depending on how soft you like your rice)
1 cup Cauliflower rice

Sushi rice dressing:
1/4 cup Apple cider vinegar
1/2 tsp Celtic salt or sea salt
1 tbsp Pure maple syrup

Roasted Seaweed sheets
Avocado

Tuna mayo mix:
Wild Albacore/Yellowfin Tuna in spring water (I used ‘Little tuna’)
Your choice of mayonnaise (I used ‘Gevity great guts mayo’)
Lemon zest
Herb salt

Method:
1. Wash and rinse rice and quinoa with water in a pot. Add water and let it soak for 30 minutes.
2. Meanwhile make tuna mayo mixture by draining tuna in a mesh and place it in a bowl. Add in the rest of the ingredients and mix well.
3. Slice one avocado into strips.
4. Make sushi dressing by mixing all the ingredients.
5. Turn on the rice & quinoa pot on medium-high heat with lid on and once the water boils turn down the heat to low.
6. Cook cauliflower rice in a small pan with a little water. Then add in to the rice & quinoa pot and mix together.
7. Place the rice mixture into a bowl and pour in the sushi rice dressing and mix whilst fanning to cool down the rice.
8. Take one roasted seaweed sheet and cut about 1.5-2cm off horizontally.
9. Place the seaweed sheet onto a sushi bamboo mat covered with cling wrap. Then place the rice mixture and spread evenly, whilst leaving about 1cm gap at the top.
10. Flip the sushi on the other side on top of a new cling wrap (so the rice is facing downwards). Then take the top layer of the cling wrap off.
11. Add 2 sliced avocado and tuna mixture and gently roll the sushi from bottom to top.
12. Remove the sushi mat and the cling wrap and cut the sushi into 6 pieces. (Make sure your knife is sharp!).
13. Place the sushi onto a plate and garnish with sliced lemon, mayo and lemon zest. Serve with tamari and wasabi.

Enjoy!

Cozy-day Banana Finger bread 🍌🍞 with banana

Cozy-day Banana Finger bread 🍌🍞 with banana frosting 💛 Gluten and refined sugar free 🤌🏼

Ingredients:
Dry ingredients:
80g Almond flour
30g Gluten Free self raising flour
2 tsp Baking powder
1 tsp Baking soda
Pinch of Celtic salt
1/2 tsp Ceylon Cinnamon
1/2 tsp Ginger powder (optional)

1 Large ripe banana
75g Ghee (at room temperature)
1 Egg
20g Coconut yoghurt
1tbsp Pure monk fruit powder
Walnuts (optional)

Frosting
1/3 cup Whipped Cream cheese
2 tsp Coconut yoghurt
2 tsp Pure monk fruit powder
1-2tsp of mashed ripe banana

Toppings:
Sprinkle of Ceylon Cinnamon
Crushed walnuts

Method:
1. Peel and mash a ripe banana in a small bowl, keep 1-2 tsp of mashed banana in a seperate bowl for the icing and set aside.
2. In a seperate bowl, place the soft ghee and whip until creamy. Add yoghurt and monk fruit powder and whip further.
3. Start to warm the oven at 180 degrees (356 f) fan oven.
4. Whisk 1 egg and add 1/3 of it to the creamed ghee mixture and continue to whip. Repeat until all the egg is used. (This step is crucial to ensure the batter doesn’t separate)
5. In another bowl, mix all the dry ingredients and add half to the ghee mixture and fold in gently.
6. Add in the mashed banana and mix. Then add the rest of the dry mixture and mix until fully combined.
7. If you want to add in walnuts to your banana bread, you can add it here.
8. Place the batter into a loaf tin that’s covered with baking paper (for easy removal). Place in the oven and bake for 35 minutes. (*You can check if the loaf is fully cooked by sticking a stick/chop stick to see if it’s fully cooked).
9. For the icing, whip the cream cheese, then add in yoghurt and pure monk fruit powder, a bit of the mashed ripe banana and continue to whip until fully combined.
10. Take the banana bread out of the oven and let it rest for 10 minutes. Then spread the banana icing, sprinkle with cinnamon and crushed walnuts.

Enjoy!
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#bananabread #healthierbananabread #glutenfree #glutenfreerecipes #glutenfreefood #refinedsugarfree #refinedsugarfreerecipes #wellness #cleaneats #cleaneating #healthyfood #healthylifestyle #healthyeating #healthyeatingtips #kidsrecipes #recipesforkids

‘Don’t want to cook’ Lunch idea 🍽️ Asia

‘Don’t want to cook’ Lunch idea 🍽️ Asian style chicken noodle salad 🥗

This quick & easy recipe is my go to when I have a busy day and don’t feel like cooking. This time I mixed in konjac noodles with rice noodles and it tasted just as good with the added benefits of extra fibre 👏🏼

I love adding coriander to my dishes as it is abundant in nutrients and has a number of benefits for the body such as supporting the digestive and immune system 🌿

Ingredients:
Grated carrot
Grated cucumber
Coriander
Shredded chicken
Konjac noodles
Rice noodles

Dressing:
1-2 Lemon juiced
1 Lime juiced
3-4 Tbsp Tamari sauce
1/4 tsp Sesame oil
Chilli flakes
Celtic salt (if needed)

Method:
1. Add grated carrots, cucumber, chopped coriander and shredded chicken into a large bowl.
2. Boil rice noodles with konjac noodles until cooked, then drain and rinse with cold water.
3. Combine all of the dressing ingredients and pour into the salad bowl and mix well.
4. Serve onto plate and garnish with fresh coriander and/or chilli oil if you like it spicy 🌶️

Enjoy!🤍✨
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#cleaneats #nutrition #healthyeating #lazycooking #Dontwanttocook #wellness #cleaneating #chickennoodlesalad #noodlesalad #cooking #healthyrecipes #healthiswealth #cleanfood #healthylifestyle #healthcoach #healthcoachtips #instafood #weightlosstips #weightlossrecipes #lowbudgetrecipes #cheapmeals #konjacnoodles

A few reasons on why you should include avocados i

A few reasons on why you should include avocados into your diet more often 🥑💚

This green fruit or more specifically, berry (yup!) is packed full of nutrients that supports various body systems and is a highly recommended ingredient to add to your diet.

Although avocados do contain L-glutathione, it is said to be poorly absorbed by the body, so it seems to be better to take in nutrients that support in the production of this mega antioxidant.

I love to have my avocado as a guacamole, salads, smoothies, mashed on a gluten free toast/buckwheat crisp, or have it like sushi👌

How do you like to have your avo? 🥑💛
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Let’s talk about matcha 💚 Matcha has a varie

Let’s talk about matcha 💚

Matcha has a variety of immune supporting nutrients such as zinc, vitamin C, magnesium, selenium and catechins.

The polyphenol catechins is also a researched powerful antioxidant which is not only involved in immunity but also believed to have anti-aging benefits, due to one of its roles in reducing oxidative stress✨

In addition, matcha contains L-Theanine which helps with regulating the nervous system for increased calmness and focus 🧘🏼 It is also involved in the slow release of caffeine in the body, therefore you don’t get those jittery feels like some people do (me!🙋‍♀️) with caffeinated drinks.

Try incorporating a matcha latte or sprinkle some matcha powder on your treats for added health benefits 💚

Have a nice Matcha Monday 🫶🏼🍵🤍

#matcha #matchalover #matchalatte #matchatime #matchahealthbenefits #matchaholic #matchamoment #matchagreentea #matchamonday #nutrition #wellness #matchanutrition #matchamonday

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