Balance: Food

Burcher Muesli

Serves 1

Ingredients

1/2 Cup Rolled Oats
1/2 Cup of Water or Apple Juice
Handful of Fresh or Frozen Berries
1/2  Grated Apple
100gms Natural Yoghurt
Sprinkle of LSA powder
Fresh Strawberry

Method

1. Soak oats in water or apple juice overnight.
2. In the morning add all other ingredients, mix
3. Garnish with a dollop of yoghurt and strawberry and enjoy

Optional extras

Cinnamon, Vanilla Essence, Slivered Almonds, Shredded Coconut, Sunflower Seeds, Pepitas, Mango, Protein Powder, Sultanas, Honey, Maple Syrup
You know what just go crazy !!

Healing Chicken Soup

Makes a gigantic pot

Ingredients

1/2 tbs olive oil

4 cloves garlic

1 large onion

4 carrots

8 sticks celery

2 small zucchini

3 chicken thigh fillets or 2 small chicken breasts

1 bouquet garni (1 bay leaf, 1 sprig thyme, 1 sprig parsley tied together with kitchen string)

2 litres of boiling water

1 cup pearl barley

Juice of 2 lemons and Zest of 1 Lemon

Salt and Pepper to taste

Method

1. Heat oil in large soup pot and add crushed garlic and diced onion (I use a food processor to dice mine nice and fine).  Cook over med-high heat until translucent.

2. Add sliced carrot and celery and grated zucchini (again using the food processor for speed) and cook until soft or about 5 mins.

3. Add boiling water, pearl barley, bouquet garni and raw chicken fillets and cook with lid on over medium heat until chicken is cooked through (around 20 mins)

4. Once chicken is cooked through remove from the saucepan and set aside.  Add the juice and zest of lemons then dice the chicken and add back to the pot to cook for a further 3 minutes.

5.  Remove bouquet garni, season to taste and serve.

Berry Tofu Smoothie

Serves 2

Ingredients 

125gms Silken Tofu

2 handfuls of frozen berries

500mls(ish) of milk or soy milk

2 drops vanilla essence

1 pinch of cinnamon

Method

Throw all ingredients into the blender and process until smooth.  Continue to add more milk to achieve the right consistency and then enjoy.

Optional Extras

Banana (great for extra carbs), LSA powder, chia seeds, cocoa powder, coconut oil, flaxseed oil.

Renae's Super Tasty, Super Healthy Muesli Bites

Ingredients

1 cup rolled oats

1 cup dessicated coconut

1/2 cup wheatgerm

1/2 cup sesame seeds

1/2 cup sunflower seeds

1/2 cup pumpkin seeds

1 cup sultanas

125gms coconut oil

3/4 cup honey

Method

1. In a frying pan cook oats, coconut, wheatgerm, sesame seeds, sunflower kernels and pumpkin seeds stirring over a medium heat for 8-10 minutes.  Set aside to cool and stir in sultanas.

2. Cook honey and coconut oil over medium heat until coconut oil melts then turn heat to low and simmer for 7 minutes.

3. Line a 20x30cm slice tin in baking paper and add in the oat mixture and then the honey mixture stirring thoroughly.  Really, really thoroughly.  Press down firmly with a fork and leave to cool.

4. Once cooled slice into 32 pieces and store in an airtight container for up to a week.  This recipe should also freeze but I haven't tried it yet.  I will give it a go tonight and report tomorrow on the results.

Options

Try rice bubbles or puffed millet instead of the rolled oats for a gluten free version.  You could also add in whatever dried fruit you like and swap some nuts for seeds if nut allergies are not an issue for you and your school.

Nutritional Information

Based upon calorieking.com.au

Per 1 piece Makes 32 Pieces

KJs/Cals - 630/151

Total Carbs - 13.3gms

Sugar - 10gms

Fat - 9.8gms

Saturated Fat - 6.2gms (see info on coconut oil fats above)

Cholesterol - 0mg

Protein - 2.8gms

Fibre - 1.6gms

Sodium - 3mg

Calcium - 24mg