Consumereports.us

Supercharged breakfast bars with FSA

• Consumereports editorial team

Lacking energy? These healthy breakfast bars will pep you up in no time.

Ingredients (makes 8)
➜    Unsalted butter, for greasing
➜    125g almond meal
➜    Pinch of Celtic sea salt
➜    1/4 tsp bicarbonate of soda (baking soda)
➜    60ml coconut oil
➜    60ml rice malt syrup, or sweetener of your choice
➜    1 tsp alcohol-free vanilla extract
➜    40g cashews, crushed
➜    160g combined flaxseeds, sunflower seeds and slivered almonds
➜    40g dried cranberries (optional)

Method
➜    Preheat the oven to 175°C. Grease a 20 x 20 x 5 cm square ovenproof tin.
➜     Mix the almond meal, salt and bicarbonate of soda together in a bowl.
➜     In a separate bowl, combine the coconut oil, rice malt syrup and vanilla. Add the almond meal mixture, and mix in the nuts, seeds and cranberries, if using.
➜     Wet your hands and then transfer the mixture to the tin, using your hands to press down firmly on the mixture.
➜     Transfer to the oven and bake for 15 to 20 minutes.
➜     Remove from the oven, transfer to a wire rack and cool before dividing into eight bars and serving.
➜     These will keep in an airtight container for seven to 10 days.

 

These can easily be popped into a container for a mid-morning energy hit, plus they’re bursting with skin-saving omega 3s.

Recipes and images from Supercharged Food: Eat Yourself Beautiful by Lee Holmes, published by Murdoch Books, RRP $35.00.

kJ 1346 | Fat 27g | Carb 17.3g | Protein 7.7g

NEXT: Healthy chocolate balls>>

{nomultithumb}

 

Chicken noodle soup (gluten free)

• Consumereports editorial team

This chicken noodle soup is gluten free, high in protein and low in salt.

Ingredients

• 2 cups chicken stock

• 150g skinless chicken breast

• 100g dry buckwheat noodles

• ¼ cup shredded snow peas

• ½ cup shredded carrot

• ¼ cup bean shoots

• 1 tsp toasted sesame seeds

 

Method

Heat the chicken stock in a saucepan over medium heat. Bring to the boil and turn the heat to low. Add the chicken breast and cook for 10 minutes or until the chicken is cooked. Remove the chicken breast and allow to cool.

Add the buckwheat noodles to the saucepan until just cooked. Add the snow peas and carrot and cook for one minute. Remove from the heat and place half of the noodles and vegetables into each bowl.  

Slice the chicken breast into small pieces and place on top of the noodles and soup. Top with the bean shoots and sesame seeds. Serve immediately.

Cooking Tip
Despite its name, buckwheat is a gluten-free seed produced by a type of herb plant. It has a distinctive nutty flavour and can be cooked and served like rice or milled to make buckwheat flour. Buckwheat noodles (known as soba to the Japanese) are made from grain and have a firmer texture than pasta. They’re low in fat and a great source of carbohydrates.

NEXT: 6 healthy winter soups>>

Recipe from Light & Delish

{nomultithumb}