Tahini Cookies
These smell AMAZING when they are baking! And hard to resist while you let them cool. Perfect combo oof chewy inside and crunchy outside. Tahini is a great source of calcium, zinc and iron, plus about 20% protein - so definitely a great healthy option.
Ingredients:
1/2 cup Tahini
1/2 cup Maple Syrup
1 1/4 cups Almond Meal
3/4 cup Tapioca starch/ flour
1/2 tsp baking powder
1/2 tsp sea salt
1/4 cup sesame seeds
Method:
Preheat oven to 180 C and line a couple of baking trays.
Whisk tahini and maple syrup in a medium bowl until smooth.
Add the almond meal, tapioca flour, baking powder and salt and gently fold through to combine (a spatula works well).
Roll 1TBS size mixture into balls, dip into the sesame seeds, and place onto the tray pressing lightly.
Popthem in the oven for 12 mins, until lightly golden on the sides.
Let cool for 5 mins, and enjoy!
Store in an airtight container for a week (if they last that long!).
Postnatal Yoga: Stabilising/ Strengthening poses
These group of postures help to rebuild core stability and strength after birth. They help with toning the transverse abdominus, rectus abdominus, obliques, adductors and pelvic floor. These poses along with the breathing, can help to regain full-body strength and stamina as well.
Always be mindful of your own limits, go gently and move with the breath.
Neutral-Spine Cat
In tabletop position with wrists under shoulders & knees under hips. Spread the fingers wide, and send the top of the foot down into the mat, visualising the toes lengthening towards the back of the mat.
Keep space between the body and the mat, and the spine neutral and long (don’t sink like a hammock).
Without moving the spine, simply allow the belly space to fill with breath as you inhale, expanding and softening towards the floor. Exhale and hug the lower belly back up towards the spine. Visualise a gentle hug as it lifts back up against gravity.
Repeat this for 4-6 breaths, plenty of space for the inhale and exhale, then take a break in childs pose or a comfy seat and rest.
Apanasana / Knees to Chest
Lying on your back with knees bent, drawing in towards your chest. Place hands wherever they are most comfortable on the knees/ shins/ thighs.
You can incorporate Bubs resting on your shins if you want to (once they can hold their head up) to add some extra weight to broaden and stretch your lower back, and incorporate some playtime together.
As you inhale, allow the belly to expand and soften, with the hands still connected to the legs (or bub for stability!), allow the knees to move forwards as you create space inhaling. You might feel the lower back lift a little away from the mat. Then as you exhale, use the core to draw the knees back in towards the chest, lift the tailbone up to the sky, and flatten the lower back down into the floor.
Repeat this for 4-6 breaths, then with the knees drawing in rock gently side to side to release the lower back (the weight of bubs on your shins can feel great here!). Roll over to the side to gently come back into a seat.
Remember less is more, and these are practises to connect you to your body, not force anything. Just the opportunity to take a few breaths in each shape whenever you can will also allow the nervous system to chill!
B x
Granola Cups
You can play with this recipe, adding in extra seeds, nuts or dried fruit if you want. This is a perfect base, and super easy to make if you are short on time.
Ingredients:
1 1/2 cups rolled oats
1 cup natural PB (go for one with no added oil or sugars)
1/3 cup maple syrup / date paste
1 TBS chia seeds
1 tsp vanilla powder (no sugar)
1/4 tsp sea salt
2/3 cup 70% dark choc chips (you can use carob)
sea salt to sprinkle
Method:
Mix PB, maple syrup and vanilla. If its cold, you can do this on low heat on the stove so it comes together easily.
Stir through the oats, chia seeds and sea salt until combined.
Divide mixture evenly into a muffin tray (I use a silicone one, but if you have metal pop some muffin liners in).
Pop into the fridge while you melt the choc chips in a microwave safe bowl at 30 sec intervals until liquid.
Divide the melted choc across the top of all the granola cups, sprinkle with sea salt and pop back into the fridge until set.
Once set, you can pop out of the muffin trays and keep in a sealed container in the fridge.
Enjoy with a cuppa!
B x
Rice Bubble Squares
The fudgy filling that binds the rice bubbles is so good, you’ll definitely want to lick the bowl/ spoon after making it. As always sub the nut butter for seed butter, tahini is a quick and available option, but I will share my recipe for Pumpkin Seed Butter soon, because that packs a nutritional punch too!
Ingredients:
1 cup soft dates (either medjool, or if you soak regular dates strain really well or the rice bubbles will go soggy)
1/2 cup Almond Butter (this is where you sub another nut or seed butter like PB or tahini if you want).
1 tsp vanilla powder (sugar free)
1/2 tsp sea salt
4 +cups puffed rice cereal (choose the most basic with no added sugar or nasties if you can)
2 x 150g blocks of 85% dark choc
Method:
Add dates, almond butter, vanilla and salt to a food processor, and blend to a smooth paste.
Transfer to a large mixing bowl, and gently stir in 2 cups of rice bubbles.
When the first 2 cups are evenly coated, keep adding rice bubbles a cup at a time until they have a thin coating. If the coating looks too thick add a little more of the rice bubbles.
Press mixture into a lined tray, and squish into a firm base.
Melt the chocolate in a bowl in the microwave in 30 second bursts, until completely melted, then cover the top of the bars.
Refrigerate a couple of hours until set, and cut into squares.
Store in an air tight container in the fridge, up to a week.
Chickpea PB Blondies
Sneaky chickpeas mean these have a protein hit, as well as satisfying that need for something sweet. Using canned chickpeas they are speedy to prepare.
Ingredients:
2 cans of chickpeas, drained (or 3 cups cooked chickpeas if you are making yourself)
1/2 cup rice malt syrup
1 cup Peanut Butter (crunchy adds a good texture in these)
2 tsp vanilla powder (get the sugar free one)
2 tsp baking powder
1 tsp sea salt
100g 85% dark choc chopped
Method:
Preheat the oven to 180 degrees C
Place all the ingredients except the chocolate in a food processor, and blitz until its well combined.
Stir through the choc pieces, and pour into a lined baking tray.
Bake for 25 mins until the edges are a little golden.
Allow to cool, then cut into squares and store in an airtight container for up to a week (or freeze them!).
Walnut Brownie (no bake)
5 ingredients, and no baking. The original recipe from NutritionFacts.Org uses Almond Butter, but I’ve swapped it for Peanut Butter. If you need to make these lunchbox/ allergy friendly, swap the nut butter for tahini.
Ingredients:
1 cup raw walnuts
1 1/3 cup pitted dates (I usually soak mine in some boiling water, and drain them to make them soft before using in the food processor).
1/2 cup Peanut Butter (crunchy or smooth - whatever you have handy)
1/2 cup cacao powder (no added sugar)
1/3 cup pecans (you can also just use more walnuts here)
Method:
Pulse the pecans in the food processor/ blender until crushed but not too fine, keep aside.
Blend the dates and walnuts in a food processor until finely ground.
Add cacao powder and pulse to mix through.
Finally add the nut or seed butter and pulse again until fully combined.
Line your brownie tray with baking paper, and tip the mixture onto it. Flattening with fingers or a spatula until pressed into the tray.
Sprinkle the top with the crushed pecans or walnuts, and press down a little so they stay in place.
Pop in the fridge for at least an hour to ‘set’ and then cut into squares.
Store sealed in the fridge for up to 2 weeks (or you can freeze them!).
Coco-Walnutty Choc Bites
These are V/ GF/ SF/ Sugar-Free - perfect for anyone on elimination diets. And an easy healthy energy fix for new Mamas (or anyone!). Toasting the walnuts and coconut first is a game changer vs. other bliss balls I’ve made. They keep in the fridge for up to a week, but they last roughly one day in ours before I need to make another batch! I’ve adapted this recipe from Minimalist Baker, Dana uses pecans and almond butter in hers.
Ingredients:
1 1/4 cup walnuts
2/3 cup shredded coconut
3/4 cup pitted dates (Medjool, or soak some regular dates in hot water 10 mins before starting)
1/4 cup cacao
1/4 tsp vanilla extract
1/4 tsp iodised salt
2 TBS Nut/ Seed butter of choice (I use crunchy PB)
2 rows of 85% dark choc
Method:
Toast the walnuts in 170c oven for 5-7 mins
Add coconut and return to oven 2-5 mins until caramel colour and toasted
Let cool, then add to food processor
Pulse until resembling a crumb, and keep 1/4 cup aside for later
Add remaining ingredients (drain the dates if they were soaking) and pulse until combined, and easily sticking together
Roll into 1/2 TBS size balls
Melt choc in microwave in 30 sec bursts
Drizzle melted choc over the balls, then sprinkle with remaining walnut/coco crumb that you saved
Pop in the fridge to set, keep in a sealed container in the fridge up to a week (if they last that long!).
Enjoy!
B x
Easy snacks for new Mums (or busy peeps)
These are my go-to healthy snacks I prepare for my regular Mums & Bubs Yoga classes. They are (fairly!) nutritious, quick to prepare, and one handed eating type of quick fuel. They always go well combined with a cuppa of choice, and company - or just enjoy them in some solo time. Most of these are Dairy free, Gluten Free, Soy free, and use natural low processed sources of sugar - so helpful for anyone on an elimination diet.
Carrot Cake Bliss Balls (from A Saucy Kitchen)
Choc Peanut Butter Slice (from Healthy Gluten Free Family)
Masala Chai Mix
Once we hit cool weather - I have a constant pot of masala chai on the stove. The beauty of a spice blend is that you can add it to other teas like Rooibos, or to dandelion if you want to make dandy chai. This stores really well in a glass jar, but I’m usually making this every few weeks as I go through so much!
The warming spices are supportive for Autumn and Winter in Traditional Chinese medicine and Ayurveda, and have anti inflammatory and immune support properties.
Ingredients:
Adjust these depending on what you prefer - I like a lot of kick from the peppercorns and ginger!
40 cardamom pods
30 peppercorns
18 cloves
3 star anise
3 cinnamon sticks split lengthways
3cm piece of ginger sliced thinly
Method:
Toast the spices in a medium/hot pan for up to 5 mins, making sure they don’t burn.
Allow to cool slightly.
Transfer to a blender/ food processor and briefly blitz them to make a roughly spoonable powder.
Once completely cool store in a glass jar and use as needed.
My recipe:
In a large saucepan add 3 tsp of loose leaf black tea, 1tsp masala chai mix and optional 1cm fresh ginger grated on a microplane (or thinly sliced).
Add water and heat up to a gentle simmer for 5 mins.
Add 1TBS honey/ coconut sugar/ brown sugar/ jaggery.
Serve by straining into a mug and adding milk of choice.