Follow Me

    Close

    Healthy Watermelon Ice Blocks – the perfect nutritious Summer treat

    Summer has well and truly hit Australia! So, what better way to celebrate the warm balmy nights ahead of us, than to create some seriously delicious and healthy super green watermelon ice blocks!

    These healthy watermelon ice blocks are perfect for those fussy eaters (kids or adults) who simply refuse to eat their greens. I for one, have an extremely fussy father in-law who is old school, and avidly avoids my cooking when he knows he will be staying the night. To put things in perspective, the “weird green stuff” never gets eaten and my dogs are always left to help hide the evidence of his inability to devour nutritious food.

    So, I am always on the hunt for ways to disguise healthy food. Enter, my healthy watermelon ice blocks – father in law approved!

    My secret weapon? No it isn’t blending kale until you can’t taste it, and no it isn’t going to the supermarket and spending hundreds of dollars on ingredients.

    Using just a few ingredients, each ice block has over 18 servings of vegetables and your fussy eaters will not be the wiser.

    How?

    I have used Nature’s Way SuperFoods Greens + and Greens + Wild Reds which are packed full of antioxidants and nutrient dense superfoods. Perfect for those busy bodies who want those essential vitamins, minerals, antioxidants and amino acids, in one hit.

    Watermelon Ice Blocks

    Ingredients


    • Watermelon Layer

    • ½ of a watermelon quarter (scooped out and deseeded)

    • 500ml H2Melon [https://h2melon.com/]

    • 60g Nature’s Way Greens + Wild Reds [http://www.naturesway.com.au/superfood/]

    • Coconut Layer

    • 1 can of organic coconut milk

    • 1 tablespoon rice malt syrup

    • Green Layer

    • 30g Nature’s Way Greens Plus (tropical flavour) [http://www.naturesway.com.au/superfood/]

    • 300ml Coconut Water

    Instructions

      1st layer:

    • In a blender, blitz all of the watermelon layer ingredients. Once blended, fill the ice block moulds until approx. ¾ of the way full.

    • Leave to set in freezer for 2-3 hours.
      2nd layer:

    • In a bowl, stir in ingredients.

    • Pour on top of the watermelon layer, half way of the remaining space.
      3rd layer:

    • In a bowl / or blender, mix the ingredients together. Taste, and if too strong, dilute with coconut water.

    • Pour on top of the coconut layer and leave to set overnight.

    Optional: I used cacao nibs for the ‘seeds’ however mine seemed to drop down to the bottom! I would suggest leave your watermelon layer to set for 30 mins, then drop them in.

    http://krumbled.com/healthy-watermelon-ice-blocks/

    Kx

    Decadent, moist and most of all coeliac friendly!

    I have never been a huge chocolate person, I mean, don’t get me wrong, I love chocolate. But I was never that kid that wanted a chocolate mud cake for their birthday.

    This healthy and nourishing quinoa chocolate cake recipe is perfect for Coeliacs or those that want a delicious and moorish treat!

    This recipe was actually trying to be a caramel quinoa cake, but it soon progressed into a decadent rich chocolately cake – which I am SO glad it did.

    By using pre-cooked quinoa, the cake takes on this oddly delicious texture that leaves you wanting more.

    I found this killer frosting recipe from Oh She Glows – which really just tops this cake off and turns it into something very special.

    What is even more special is the fact that the main ingredient is cooked quinoa – making this gluten free and high in protein (winning!).

    This is truly a very rich and decadent special birthday cake and I can assure you it will be a winner in your house hold too!

    Quinoa Chocolate Cake

    Ingredients


    • Cake:

    • • 2 cups cooked golden quinoa (cooled)

    • • 1/3 cup almond milk

    • • 4 large eggs

    • • 1 teaspoon vanilla bean paste

    • • ¾ cup of organic pasteurized butter (melted and slightly cooled)

    • • ¼ cup coconut oil (melted and slightly cooled)

    • • 1 cup coconut sugar

    • • ½ cup unsweetened cocoa powder

    • • ½ cup cacao powder

    • • ½ teaspoon baking powder

    • • ½ teaspoon baking soda

    • • pinch of Himalayan sea salt

    • Frosting:

    • • 1 can (400ml) full fat coconut milk

    • • 300g dark non-dairy chocolate

    Instructions


    • Lightly grease two circular baking tins. Preheat over to 170 degrees conventional.

    • Add milk, eggs, vanilla, blend in food processor until combined. Gradually add the quinoa and the melted butter and continue to blend until smooth.

    • Once smooth, sift the sugar, cacao, cocoa, baking powder, baking soda and salt. Blend until just combined. Spoon mixture into the baking tins, once filled, tap on a bench to remove the air bubbles.

    • Place in oven for approximately 40 – 45 minutes. Then cool on a wire rack for 5 minutes.

    • For the frosting – head to Oh She Glows to get the full run down of this amazing frosting!

    • Whip up frosting, once cakes are cooled, spread half of frosting on top of one cake and place the other cake on top to make a middle frosting layer of goodness. Spread the remaining frosting on the cake and sprinkle with some shredded coconut.

    http://krumbled.com/quinoa-chocolate-cake-2/

    Kx

    “You are what you eat”

    I am always looking for beautiful gut enhancing recipes to incorporate into my lifestyle. This Collagen Beauty Bowl is a perfect example of something that will not only taste divine but is a deliciously healthy recipe to have under your wing.

    The relationship between your mind, skin and gut is inextricably linked by what we eat and drink on a daily basis. Incorporating collagen boosting foods (like I have below) is a great way to combat ageing. For more on collagen check out my top tips here.

    My Collagen Beauty Bowl

    Why this beauty bowl is beautiful inside and out:

    Magnesium

    Why? Magnesium helps to cleanse and detox our bodies and skin (so if you are facing that extra special breakout – opt for foods rich in magnesium!) Increasing your magnesium intake, have more chances in treating allergic reactions or skin conditions such as eczema.

    Eat more: Bananas, leafy greens, cacao, avocados, pumpkin seeds.

    PreBiotics

    Why? An increase in prebiotics makes for a happy gut, that help fuel the growth of good gut bacteria.

    Eat more: Berries, bananas, seeds, broccoli.

    ProBiotics

    Why? If you and your family aren’t already, get yourself savvy with what probiotics are. Probiotics are an essential element that keeps your gut microbiota in check, alleviating oxidative stress on your body and in turn your skin. When you have a healthy gut environment, your body flourishes, making for that healthy and happy skin to shine.

    Eat more: Probiotic supplements (I take a tablet every morning, along with a sprinkle of Natures Way probiotic powder in my shakes), Fermented food like kefir, yoghurt, kombucha, kimchi.

    Antioxidants

    Why? A very important part of slowing down the ageing process, along with helping combat harmful free radicals that cause inflammation and the breakdown of collagen

    Eat more: Look for bright colourful vegetables and fruit, green tea, seeds (chia, flaxseeds).

    Ellagic Acid

    Why? Helps reduce an enzyme made by free radicals that creates a breakdown of collagen.

    Eat more: : Blackberries, raspberries, pecans, cranberries, pomegranate, strawberries.

    Beauty Enhancing Bowl

    Ingredients


    • Smoothie

    • ½ cup frozen blueberries

    • ½ cup frozen blackberries

    • ½ cup frozen raspberries

    • 12 Frozen coconut water cubes

    • 1 teaspoon flaxseed oil

    • ¼ cup filtered water

    • 1 tablespoon Natures Way Beauty smoothie

    • 1 heaped tablespoon Natures way Probiotic

    • 1 tablespoon Natures Way Acai powder

    • Small handful of baby spinach

    • Topping

    • Banana

    • Blueberries

    • Raspberries

    • Rose Petals

    • Dragonfruit

    • 1 teaspoon chia seeds

    Instructions


    • This one is so easy, you’ll love it!

    • Chuck all ingredients (excluding the toppings) into a blender. I love my Kenwood.

    • Blitz until your desired consistency!

    • Top with your favourite topping ingredients (or use mine as an example!)

    http://krumbled.com/collagen-beauty-bowl/

    .

    Tip: You can pop this beauty bowl into a take away drinking jar and have for a quick breakfast.

    This recipe will be naturally high in sugar, so this isn’t an everyday recipe, more of a once a week kind of thing!

    To get your kids or your inner child gleaming when eating, use cookie cutters to make shapes to make your meal that little bit more special.

    Kx
    Disclaimer: Keira is the Natures Way Superfoods Ambassador, while she is compensated for her posts and recipes, all views and opinions are her own and she regularly uses any product that she writes about.

    Who doesn’t love the smell of roasted garlic coming from the oven?!

    Ahhh the good old Roasted Garlic Hummus, something that is permanently in my fridge. I am a chronic snacker. Working from home has its pros and cons… and to be honest, I am not sure which category to put my snacking habits into. On the plus side, if I get myself organised with my prep and plan my meals, I have a foolproof way of staying on track with eating healthy nutritious meals all day long. One of my biggest issues I find it when I am in and out of meetings, no time to grab lunch or a reasonably healthy snack, and the 3pm hunger slump hits. Look out hangry Krumble. Now, this doesn’t happen all too often, I am human, things happen, meetings get rescheduled and it just can’t be avoided.

    What I look for in a ‘snack’ is something that is low GI, reasonably high in protein, I will feel full but not bloated and most of all something that I will enjoy eating. I am a firm believer that if something isn’t pleasant to eat, your brain will play tricks on you and your satisfaction level is pretty low.

    This Roasted Garlic Hummus is one of my favourite little go to snacks.

    This recipe is vegan, dairy free, extremely low GI, high in protein (from the chickpeas) and packed full nutritious ingredients that will help you feel good from the inside. So next time you are grabbing that store bought hummus from the supermarket, pick up your phone, get this ingredient list out and whip up a big batch, I promise you it is so much more rewarding!

    Hummus isn’t just a dip thing (although give me some green beans, celery and some carrot and I am set), I love making a tahini hummus dressing, a poached chicken hummus salad (think asparagus, ribboned zucchini, cucumber, pine nuts, rocket, pomegranate), the list goes on and on and on!

    Roasted Garlic Hummus

    Prep Time: 5 minutes

    Cook Time: 20 minutes

    Total Time: 25 minutes

    Ingredients


    • 1 whole bud of garlic

    • 1 teaspoon tahini

    • 1/4 cup extra virgin / cold press olive oil

    • 1 can organic chickpeas (drained and rinsed)

    • 2 lemons (juice of 2, rind of 1/2)

    • Pinch of sea salt & cracked pepper

    • 2 tablespoons flaxseed oil

    • 1 tablespoons water

    Instructions


    • Pre-heat oven to 180 degrees. Roast the garlic cloves (whole and unpeeled) with 1/2 tablespoon of olive oil for 15-20 minutes.

    • Once cooked, let it cool down, then squeeze the garlic out of the skin into a food processor

    • Combine garlic with half of the lemon juice, tahini, rind, salt/pepper, chickpeas and blitz until just combined.

    • Slowly add the flaxseed oil and olive oil until you reach your desired consistency (add the water if you want a super silky smooth finish). Taste, and season with lemon and if needed more salt and pepper.

    http://krumbled.com/roasted-garlic-hummus/

    What is your favourite dip to make? How else do you like to make your hummus? Leave your comments below and let me know what else you’d like me to make!

    Kx

    “The Once Every-So-Often Ice Cream”

    I am obsessed with ice-cream, my stomach on the other hand, not so much. I have tried so many different variations of dairy free ice-cream, this recipe being one of my favorites! This healthy dairy free ice cream is a (healthier) treat to be enjoyed by yourself or with your loved ones.

    This little dessert, is not an ‘every night’ kind of dessert, but should be more of a treat every now and then. It is super easy and firms up within hours. I have dubbed this “Proyo Ice-Cream” (Protein Coyo ice-cream) I have made it a couple of times now and have made so many variations. Get creative! Think: Peanut Butter Cacao Proyo, Vanilla and Macadamia Proyo and my fav, Berrylicious Cacao Proyo.

    So a healthy dairy free ice cream sounds too good to be true? Trust me it isn’t!! To make ice-cream in my household you don’t need any fancy ice-cream makers (although I do have one!), all you need is some good BPA free containers and a freezer.

    healthy dairy free ice cream
    healthy dairy free ice cream

    THE GOOD STUFF

    Coconut is a pretty heavy player in my day to day cooking, from the flesh (meat) to the water, I am (some would say) obsessed. Two of my top favorite things about the health benefits of coconuts are:

    1. It helps to improve your digestion and also helps your body absorb vitamins, nutrients and minerals.
    2. It helps to improve your insulin secretion and is great for those who have diabetes!

    Cinnamon is another thing that I adore adding into most of my meals (goes oddly well with a bit of chicken too!)

    1. Again, good for Diabetics. Cinnamon can help to reduce blood pressure and also can help to have a beneficial effect blood markers for Type 2 Diabetics.
    2. It is also full of healthy antioxidants
    3. This one is a little left of centre: however, cinnamon has been studied to help aid with the treatment of those who suffer from ADHD, read more about this here.
    4. Aids with a healthy weight loss approach by lowing your blood sugar (so with a healthy diet and active daily exercise regime if weight loss is on the cards, then start sprinkling this on your food breakfast lunch and dinner!)

    Healthy Dairy Free Ice Cream

    Prep Time: 5 minutes

    Cook Time: 4 hours

    Total Time: 4 hours, 5 minutes

    Healthy Dairy Free Ice Cream

    healthy dairy free ice cream

    Ingredients

      Ice Cream

    • 1 tub coconut yoghurt

    • 4 heaped scoops choc protein

    • 1 teaspoon cinnamon

    • 1 teaspoon vanilla paste

    • ½ cup frozen blueberries

    • ½ cup frozen raspberries

    • ¼ cup white mulberries

    • 1 tablespoon goji berries

    • 1 banana (mushed)
      Cacao Drizzle

    • 1 tablespoon melted coconut oil

    • 1 tablespoon cacao

    Instructions


    • In a large bowl, empty the coconut yoghurt and protein powder, mix until well combined. Then chuck in all of the other ingredients.

    • Put in a freezer safe container and leave for 3-4 hours.

    • When serving, if you want to get a little bit fancy, melt the coconut oil and cacao until a ‘sauce’ is created, then drizzle over and top with your favourite toppings.

    • Enjoy!

    http://krumbled.com/healthy-dairy-free-ice-cream/

    Healthy Dairy Free Ice Cream: a healthier recipe that is quick, easy and kid friendly!
    Kx

    Turn things upside down this year by serving this healthier version of the Iconic Aussie Lamingtons

    Ahhhh…The iconic Aussie lamington has been around since the 1900’s and has even had an official day created to celebrate all things lamingtons. Albeit a little heavy on the sugar & gluten side of things, these little pillowy morsels of chocolate coated sponge cakes have made a regular appearance on the shelves in the Supermarkets and family homes for decades.

    This recipe was originally going to take shape of lamington cake pops, however, when opening my fridge this morning and seeing a jar of my delicious raspberry chia jam I knew I had to keep it old school and keep these non traditional lamingtons, rather traditional.

    Those were the days when I think back to my childhood and my gran and I would spend hours picking raspberries from the trees and make jars upon jars of decadent tangy jam.

    Trying to steer clear of flour and sugar for this recipe, I have made my sponge by  using ingredients like cashews and coconut butter amongst other things to give it a moist almost spongy texture, while keeping it raw and nutritious. I then go and layer the sponges with my chia jam to add a bit of sweetness to the nutty centre, to finish it all off, dunk those bad boys in chocolate and roll them in yet again, more coconut.

    Cashews are a substitute for the traditional flour and baking powder sponge, they are high in vitamins, antioxidants and minerals, they also have a low fat content (which is good considering that coconut is the next main ingredient!)

    Coconut butter and coconut are a full of good fats that help lower your bad cholesterol raise good cholesterol which leads to a healthier heart.

    Lamingtons

    Prep Time: 20 minutes

    Cook Time: 2 hours, 30 minutes

    Total Time: 2 hours, 50 minutes

    Serving Size: 4

    Ingredients

      Sponge

    • 4 cups raw cashews

    • 1 ½ cup desiccated or shredded coconut

    • 2 tablespoons coconut butter (recipe here)

    • ½ cup rice malt syrup

    • ¾ cup coconut cream
      Chia Jam

    • Check out our recipe here.
      Coating

    • ½ tablespoon cacao (cold pressed if strictly Raw)

    • 1 teaspoon coconut oil

    • ¼ cup rice malt syrup

    • 1 pinch of himalyan sea salt

    • 1 cup desiccated coconut

    Instructions

      To make the sponge:

    • Blitz in a food processor cashews until they are broken down into a crumb like size, add in all of the remaining ingredients and pulse.
      Tip:

    • Don’t blitz too much, you want it all to just come together and work it with your hands into the trays.

    • Line a tray with baking paper, and spread out your mixture. Depending on how tall you want your lamingtons to stand will determine what height you spread the mixture out (I gave myself about 1-2cm so I would have a nice tall lamington).
      Tip:

    • If you are all about portion control, make these smaller in height so you get less in one serve!

    • Pop in the fridge to let the sponge set for approx. 1-2 hours.
      To make the chia jam:

    • Check out our recipe here.
      Chocolate coating:

    • Melt your coconut oil (if raw work the coconut oil until liquefied) and mix remaining ingredients into a small bowl.
      Assembly:

    • Cut your sponges into equal portions. Line a tray with fresh baking paper. Dip your individual squares into the cacao mixture and leave bottom side naked. Dunk your cacao sides into a bowl full of desiccated coconut and coat evenly. Pop back into fridge for 30 minutes so the cacao can set.

    • Once set, spread your jam onto the naked side of the lamington, and pop on top of the paired square. Repeat until all of your squares have matching buddies.

    • Best served straight out of the fridge!
      Tip:

    • If you aren’t strictly raw and vegan, to make these less bitter (with the cacao) melt dark chocolate and dip your sponge straight into the melted pot.

    http://krumbled.com/lamingtons/

    Kx

    The Mediterranean Salad Power House

    This Mediterranean salad teams two power house nutritional foods together effortlessly. Chickpeas are a good source of protein, an excellent source of manganese and has high iron content which can boost your energy . Chickpeas are also rich in both soluble and insoluble dietary fiber which helps your digestion, while Cauliflower is an excellent source of Vitamin C, Vitamin K & Potassium. These are just a few of the many health benefits these 2 goodies have.

    Roast Cauliflower & Chickpea

    Prep Time: 5 minutes

    Cook Time: 18 minutes

    Total Time: 23 minutes

    Serving Size: 2-3

    Ingredients


    • • 3 cups of dried chickpeas (soaked overnight) or 1 can organic can of chickpeas

    • • 1 tablespoon ground cumin

    • • 1 teaspoon cumin seeds (lightly toasted)

    • • 1 tablespoon coconut oil/macadamia oil/extra virgin olive oil

    • • 1 full cauliflower, broken up into little florets

    • • 1 large handful of rocket

    • • ½ brown onion

    • • 4 garlic cloves

    • • salt and pepper

    Instructions


    • Pre-heat oven to 180 degrees

    • Toast the cumin seeds in a dry pan until fragrant.

    • Steam the cauliflower for 8 minutes (or just before fully cooked)

    • Roughly chop the garlic and onion, drizzle the oil in a heavy oven proof dish and place the onion, garlic and ground cumin in the oven for 5 minutes.

    • Remove from oven and add cauliflower and chickpeas, coat in onion and garlic mixture. Cover with foil and bake for 10 minutes.

    • Remove from oven and sprinkle cumin seeds on top.

    • Serve with a handful of rocket.

    • Enjoy!

    http://krumbled.com/roast-cauliflower-chickpeas/

    Kx

    Nourish your body with the Green Machine

    Adding leafy greens into your diet, nourishing your body with a great source of non-dairy calcium, magnesium and Vitamin C. By popping a big handful of kale, spinach, celery or mint into your protein super shakes, you are not only satisfying your hunger but also helping build muscle in the process.

    By combining all these ingredients you are nourishing your body with some extra added leafy goodness. While flushing out the harmful toxins, oxygenating the blood & helping boost your energy levels.

    What a great way to kick start your morning and metabolism!

    Green Machine

    Prep Time: 5 minutes

    Cook Time: 5 minutes

    Total Time: 10 minutes

    Ingredients


    • • ½ cup coconut flakes

    • • 1 ½ scoops coconut protein

    • • 2 teaspoons chia

    • • ½ cup ice

    • • 6 almonds

    • • 4 walnuts

    • • ¼ teaspoon ground cinnamon

    • • 1 cup almond milk

    • • 1 cup coconut water

    • • 2 tablespoon alkalising greens ( I use WelleCo)

    • • 1 tablespoon flaxseed oil

    • • 1 tablespoon coconut oil

    • • Big bunch of kale (stem removed & roughly chopped)

    Instructions


    • Put all ingredients into a blender.

    • Blend for 1-2 minutes

    • Serve over ice. Enjoy!

    http://krumbled.com/green-machine/

    Kx

    Guilt Free Treats

    These little gems make a regular appearance on special occasions. They are the perfect treat without that guilt. Get creative and dip them in your favourite nuts, coconut, chia seeds, LSA, seeds…anything your heart desires!

    Dipped Srawberries

    Ingredients


    • A punnet of strawberries

    • 1 cup cacao nibs/dark chocolate

    • 2 tablespoons cacao powder

    • 1 teaspoon stevia

    • 1 teaspoon cinnamon

    • 1/2 tablespoon coconut oil

    Instructions


    • 1. Combine all ingredients in a microwavable safe bowl. Zap in 30 second intervals, stirring regularly until the nibs/choc is melted. You can also do this over a double boiler on the stove.

    • 2. Once fully melted, dip your strawberries in. Re-Dip your strawberries in your desired coating (I have chosen shredded coconut, crushed pepitas and chia seeds.

    • 3. Let set in the fridge for approx 20-30 mins.

    http://krumbled.com/dipped-strawberries/

    Kx

    Lentil about Salad

    Cook the lentils according to the packet direction, I love using ‘lentils de puy’, they seem to hold a lot better than the normal lentils. If you are in a rush, using the tinned organic no salt option is completely fine too and tastes just as good!

    For the dressing, combine a dash of red wine vinegar, flaxseed oil and extra virgin olive oil and drizzle over the salad. Just before serving, squeeze the lemon juice over.

    Enjoy!

    Roasted Vegetables & Lentil Salad

    Prep Time: 10 minutes

    Cook Time: 20 minutes

    Total Time: 30 minutes

    Ingredients


    • • 4 carrots (halved lengthways)

    • • 1 cup dried lentils de puy*

    • • 150g pumpkin (1cm cubed)

    • • 2 teaspoons ground cumin

    • • 1 red chilli (finely diced)

    • • 1 teaspoon paprika

    • • 1 cup lentils

    • • 1 lemon

    • • 1 bunch spring onion

    • • Handful spinach/rocket

    • • ¼ cup red cabbage (shredded)

    • • 1 teaspoon extra virgin olive oil

    • • 1 teaspoon flaxseed oil

    • • 2 teaspoons apple cider vinegar

    • • Salt & Pepper to taste

    Instructions


    • Heat oven to approximately 180 degrees fan forced.

    • Toss together the pumpkin, carrot, freshly grated lemon rind and spices in coconut butter. Place in the oven for 20 mins or until golden brown. Check half way through, as you may need to turn them over, so they cook evenly.

    • Drain the lentils and place in a large salad bowl. Toss in the baby spinach/rocket, cabbage, chilli and the roast vegetables. Leave to slightly cool.

    • For the dressing, combine a dash of red wine vinegar, flaxseed oil and extra virgin olive oil and drizzle over the salad. Just before serving, squeeze the lemon juice over.

    • Enjoy!

    http://krumbled.com/roasted-vegetable-lentil-salad/

    Kx