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Recipes

Flourless Carrot Banana Pancakes

Flourless Carrot Banana Pancakes 150 150 peak24beta_5sncxw

Why bother with bland, powdery store-bought pancake mix, when this carrot and banana pancake recipe only requires a few ingredients? Combine superfoods and flip the healthiest pancakes you’ve ever served to a hungry crowd! Bananas, rich in potassium, and eggs, packed with protein and omega-3’s, ensure a healthy start to your day. Add quick oats for a bit of fibre, and great tasting cinnamon (another phenomenal superfood) and you’ve got a sweet, warm stack of crowd-pleasing pancakes! Top with berries for an even more delicious, and superfood-filled, treat!

Ingredients:
1 medium/large ripe banana (the riper it is the sweeter the pancakes will be)
1/4 cup (30g) grated carrot
1 egg
1/4 cup (24g) quick or rolled oats 
1/2 tsp cinnamon (optional)
2 tbsp crushed walnuts
 
Instructions:
1. Add the banana to a small mixing bowl and mash with a fork to smooth out the lumps. 
2. Stir in the grated carrot, egg, oats and cinnamon and mix until combined.
3. Warm a large non stick pan on a medium-high heat. Melt a little butter or oil if needed for your pan.
4. Once the pan is hot ladle about 1/4 cup of the batter onto the pan. Use the back of a spoon to spread out the pancakes into the right shape and let cook for 2-3 mins. Once the edges are cooked and golden and little bubbles form over the top of the uncooked side carefully flip over the pancakes. Cook for another 2-3 mins on the other side under full cooked and then remove from the heat.
4. Serve immediately and enjoy! 
 
Nutritional Analysis:
Yields: Calories: 303 | Fat:  7g | Carbohydrates: 56g | Sugar: 17g | Fibre: 14g | Protein: 11g

Super Green Detox Drink

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This Super Green Detox Drink is the perfect beverage to whip up after a week of indulging. From the infinite spectrum of green juices to green smoothies, green-based drinks are certainly trending these days, and for good reason! These nutrient-rich drinks nourish and detoxify your system, and help you feel great. This recipe in particular calls for powerful superfoods like kale, spinach, and cilantro, ingredients that offer countless health benefits your body will thank you for. And if the thought of sipping on liquefied veggies makes you cringe, don’t worry! We’ve added an apple to the recipe for a hint of sweetness that cranks up the flavour.

Ingredients:
2 celery stalks, chopped
1 small cucumber, chopped
2 kale leaves
1 handful spinach
Handful of fresh parsley or cilantro
1 lemon peeled
1 apple, seeded, cored and chopped
2 tsp chia seeds

Directions:
1. If using a juicer: Add all the above ingredients, except chia seeds, to a juicer and juice. Stir in chia seeds before drinking.
2. If using a blender: Add all the above ingredients to a blender along with 1 cup chilled water. Add ice if desired. Blend until smooth. If no pulp is desired, strain smoothie through a fine mesh strainer before drinking.

Nutritional Value:

Yields: 1 servings | Serving Size: 1 smoothie | Calories: 158 | Total Fat: 1g | Carbohydrates: 39g | Dietary Fibre: 9g | Sugars: 20g | Protein: 5g 

Avocado & Grape Salad with Walnuts

Avocado & Grape Salad with Walnuts 150 150 peak24beta_5sncxw

Grapes and avocado are a match made in salad heaven! Crisp juiciness from the grapes deliciously complements the avocado’s smooth, buttery texture. Paired with bright celery, sweet apple slices, and bold arugula, our avocado & grape salad with walnuts bursts with vitamins and minerals. Walnuts add crunchy texture and a healthy dose of protein and omega-3s. Combined, the salad offers a medley of sweet flavours sure to please your taste buds.

Whipping up this fresh and fabulous recipe is as easy as tossing the ingredients together. This salad serves as a lovely side dish to any meal, but it also makes a light and tasty lunch!

Ingredients:
1 avocado, peeled, pitted, and sliced
2 tbsp freshly-squeezed lemon juice (from about one lemon), divided
1 1/2 cups halved grapes
1/3 cup coarsely chopped walnuts
1/2 cup sliced celery
1 pack baby arugula or baby kale
1 green apple, cored, quartered, and sliced
1/4 tsp kosher or sea salt
1/4 tsp black pepper

Directions:

1. Toss avocado slices in one tablespoon lemon juice. Toss apple slices separately in remaining tablespoon lemon juice. Toss grapes, walnuts, celery, apple, baby kale or arugula, and salt and pepper together. Carefully add avocado and toss.

2. Enjoy with a favourite clean eating salad dressing or vinaigrette served tossed in salad or on the side.

Nutritional Analysis: 
Yields: 4 servings | Calories: 171 | Total Fat: 9g | Sodium: 170mg | Carbohydrates: 23g | Fibre: 6g | Sugar: 15g | Protein: 3g 

Baked Almond Peaches

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We love clean desserts! Thankfully, you don’t have to miss out on the sweet things in life in order to be healthy. So, the next time your sweet tooth starts speaking to you, answer it with a batch of baked almond peaches. They have no refined sugar and get lots of their sweetness from the peaches themselves. They also have super healthy coconut oil, fibre-rich whole-wheat flour, and a delicious combination of spices. What more could you want?

Ingredients:

1/2 cup whole wheat flour
1/3 cup oats
1/3 cup almonds, lightly chopped
1/4 cup coconut sugar
1/4 cup pure maple syrup
1/2 tsp almond extract
1/2 tsp salt
1/4 tsp ground nutmeg
1/4 tsp ground ginger
1/2 tsp ground cinnamon
1/4 cup coconut oil, cold
4 large, ripe, and fresh peaches, cut in half and pit removed

Directions:
1. Preheat oven to 350 degrees. Lightly spray a casserole dish with non stick spray and set aside.
2. In a food processor, combine all ingredients except for peaches. Pulse until mixture is crumbly. Place peaches in prepared casserole dish, skin side down. Fill the hole left from the pit with oatmeal mixture, about 2 to 3 tablespoons.
3. Bake 30 to 35 minutes until peaches are soft and filling is lightly brown. Serve warm. If desired, drizzle with honey or a dollop of sweetened whipped coconut cream.

Nutritional Analysis:
Yields: 8 servings | Serving Size: 1/2 baked peach | Calories: 223 | Total Fat: 11g | Saturated Fat: 6g | Sodium: 150mg | Carbs: 31g | Fibre:3g | Sugar: 19g | Protein: 4g

Quinoa Protein Bars

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When you’re craving a less-than-healthy snack, quinoa protein bars are a great way to satisfy that craving while maintaining your healthy diet. This delectable snack combines quinoa and dark chocolate, as well as other superfoods, to create a tasty treat that is a perfect snack before and after workouts, or when that afternoon craving for something sweet hits. And for anyone on a gluten-free diet, healthy quinoa treats are like hitting the jackpot!

Quinoa is one of the most versatile superfoods you can eat. Superfoods are natural, unprocessed foods that are low in calories and high in nutrients. They help the body fight disease and provide it with what it needs to be in excellent health.

To create a little variety or to accommodate any food allergies, sunflower butter and pumpkin seeds are great alternatives to peanut butter and almonds. And the dates keep the bars moist without providing a distinct flavour. For a little variety, add the chocolate chips directly to the mixture instead of melting them and drizzling on top.

Ingredients:

  • 1/3 cup quinoa, pre-rinsed
  • 2/3 cup water
  • 16 whole (pitted) dates, no sugar added
  • 1/2 cup raw almonds with skin
  • 1/3 cup natural crunchy peanut butter (almond butter is an option)
  • 1/4 cup dark chocolate chips
  • 1 tablespoon honey (optional)

Directions:

TIP: Make this recipe into 20 Quinoa Protein Bites at about 1″ each, and you’ve got a snack that’s under 100 calories!

Add quinoa and water to a small saucepan, cover and bring to a boil, reduce heat to a simmer and cook approximately 15 minutes or until all water has been absorbed. Cool to room temperature and refrigerate at least 2 hours…overnight will work.

Using a food processor or high powered blender, add dates and pulse until they form a ball. Remove dates and place in a medium mixing bowl. Add almonds to the food processor and pulse until finely minced. Be careful not to turn the almonds into mill. Add dates, almonds, peanut butter and cold quinoa to the food processor and pulse until ingredients are well combined. Return ingredients to the mixing bowl, shape into 6 – 2″ x 1″ bars, about 1″ thickness. Place on a dish, refrigerate until chocolate is set.

In a small saucepan, add chocolate chips and honey…melt over low heat or in a double-boiler. Evenly spread a thin layer of chocolate over the top of each protein bar, return to the refrigerator and allow chocolate to harden. Bars can be stored in an airtight container for several days.

Optional, omit the honey and add chocolate chips to the food processor when adding the quinoa.

Nutritional Analysis: 8 bars | serving size: 1 bar | Calories: 376 | Total Fat: 13 g | Sodium: 3 mg | Carbohydrates: 63 g | Dietary fiber: 10 g | Protein: 14 g | 

NOTE: The fats in our Quinoa Protein Bars are healthy fats primarily from the almonds. The calories are mostly from the dates, which is one of nature’s sweetest foods. You will find only natural, unrefined sugars in this recipe which contains 4 superfoods- quinoa, dates, almonds and dark chocolate.

Thai Chicken Lettuce Cups

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Have you been looking for a light, healthy, and tasty Thai dish that is quick and easy to make? Here is a yummy recipe that you can make in a flash! Larb is an Asian salad that’s considered the national dish of Laos. It features a sour and spicy warm stir-fried meat on top of cold, crisp lettuce.

Ingredients:

 
  • 1 1/2 tablespoons cooking oil
  • 1/2 pound ground chicken breast
  • 2 shallots, diced
  • 1/4 red onion, diced
  • 1 clove garlic, very finely minced
  • Minced fresh chiles, Jalapeño or Fresno (amount up 
to you)
  • 1 tablespoon fish sauce
  • 1/2 lime, juiced
  • 1 teaspoon low-sodium soy sauce
  • 1 head iceberg lettuce, leaves separated into “cups”
  • 1 handful of cilantro and/or mint

Directions:

Heat a wok or large sauté pan over high heat. When hot, swirl in 1 tablespoon of the oil and add the chicken. Use your spatula to break up the meat and spread out over the surface of the pan. Cook until browned, about 3 minutes.

Push the ground chicken to one side of the pan and swirl in the remaining ½ tablespoon of oil. To the oil, add the shallots, red onion, garlic, and fresh chiles and sauté the aromatics until fragrant, about 30 seconds. Add the fish sauce, lime juice, and soy sauce.

Serve with lettuce cups and herbs.

Nutritional Analysis: 6-8 servings | Serving Size: 1 lettuce cup |Calories: 120 | Total Fat: 6.4 g | Sodium: 319 mg | Carbohydrates: 4.1 g | Dietary Fiber: 1.1 g | Protein: 11.9 g | 

3-Ingredient Coconut Mango Ice Cream

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Looking for a refreshing, healthy dessert? Believe it or not, you don’t have to dive into a tub of sugary, store bought ice cream! Make your own creamy, soft-serve style ice cream using just three ingredients: coconut milk, frozen fruit, and honey.

With a texture like cream, no additives or refined ingredients, coconut milk is the perfect alternative to heavy creams. If you want to lower the quantity of fat in your ice cream, choose a low fat coconut milk. Add honey to sweeten the dish without resorting to highly processed and refined sugars. Add mango, or any other antioxidant-rich fruit, and you’ve dosed your ice cream with phytonutrients, fibre, vitamins, and minerals not found in traditionally made frozen desserts.

The only thing that could top this delicious ice cream is a homemade Raw Raspberry-Chia Sauce and a little drizzle of fresh passion fruit!

Ingredients:
ICE CREAM:

1 cup canned Coconut Milk (full-fat recommended)

3 cups organic diced mango, frozen

3 tablespoons honey

Optional RASPBERRY SAUCE:

1/3 cup raspberries

3 tablespoons honey, optional pure maple syrup

1 teaspoon chia

Directions
In a hi-speed blender or large food processor, blend together coconut milk, frozen mango, and honey until the texture of soft-serve ice cream. Scoop ice cream into serving dishes.
Optional Sauce: Puree ingredients for the raspberry sauce in a small food processor.
Tip: If using a hi-speed blender, use the tamper that comes with it for a creamier consistency.

Nutritional value: 6 servings | Serving Size: 1/2 cup | Calories: 193 | Total Fat: 9 g | Sodium: 9 mg | Carbohydrates: 31 g | Dietary Fiber: 3 g | Protein: 2 g

Stuffed Sweet Potatoes

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These sweet potatoes are literally bursting with nutrients. That’s because they’re stuffed with superfoods like spinach and quinoa for protein, fibre and essential vitamins and minerals. Plus, they are filled with some sweet and naturally-energizing cranberries. The creamy goat cheese topping adds a delicious tangy zing, along with even more vitamins that you won’t get from traditional cow’s milk cheese.

Ingredients:

  • 4 sweet potatoes
  • 1 tablespoon olive oil
  • 1/2 red onion, diced
  • 1 cup quinoa, cooked
  • 1/2 cup dried cranberries
  • 1 cup spinach, chopped
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/4 cup goat cheese crumbles

Directions:

Preheat oven to 350 degrees. Roast the sweet potatoes for 1 hour. Let the sweet potatoes cool. Meanwhile, heat the olive oil in a pan. Add the onion and saute for 3 to 4 minutes until fragrant. Add all the remaining ingredients except the goat cheese.

Slice the sweet potatoes down the middle and, using a spoon to indent the potato, fill each half with a quarter of the quinoa mixture. Return the potatoes to the oven for 15 minutes. After removing them from the oven, sprinkle with the goat cheese crumbles and serve!

Yields: 4 servings | Serving Size: 1 sweet potato | Calories: 282 | Total Fat: 7g | Saturated Fat: 2g | Sodium: 611mg | Carbohydrates: 50g | Fibre: 7g | Sugar: 16g | Protein: 7g 

 

 

Black Pepper Salmon with Avocado Salad

Black Pepper Salmon with Avocado Salad 150 150 peak24beta_5sncxw

Easy to prepare, but still upscale in its presentation, this is a perfect dish to serve to friends and family. But since it comes together so quickly, feel free to enjoy it on a weeknight as well!

Ingredients

Sauce
1 tbs lime juice or lemon juice (about 1/2 lime or lemon)
1 tbs honey
2 tsp dijon mustard
1 tbs capers
2 cloves garlic, minced
2 tsp coarsely ground black pepper
1/2 tbs olive oil
1/4 tsp salt

Salmon
4 (4-5 ounce) salmon fillets (wild salmon preferred), skin-on
1/2 tsp salt
1/2 tsp black pepper

Salad
1 med avocado, peeled, pitted and chopped
2/3 cup chopped celery
1 cup chopped tomatoes
1/2 cup coarsely chopped parsley
1/2 tbsp lemon or lime juice (about 1/2 a lime)
1/4 tsp salt

Directions
Prepare your grill by oiling the grates to coat (brush on with a paper towel and tongs). Preheat the grill, grill pan, griddle or skillet to medium high.
Whisk together the sauce.
Rub the salmon with salt and pepper . Place the salmon skin-side up (flesh side down) on the grill. Cook for 3-4 minutes until there are grill marks on the salmon.
Flip, and brush the tops with the sauce, cooking for an additional 5 minutes, and brushing with the sauce 3-4 times while salmon is grilling.
Meanwhile toss the carefully toss the salad ingredients altogether in a bowl.
Serve salmon accompanied by the salad

Nutritional value: 4 servings | Serving Size: 1 salmon fillet and salad | Calories: 331 | Total Fat: 17 g | Sodium: 275 mg | Carbs: 13 g | Dietary Fiber: 5 g | Sugars: 6 g | Protein: 34 g | 

Spinach & Egg White Wrap

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pic1This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, and don’t be surprised if you get hooked!

Servings: 2
Here’s what you need…
1 teaspoon olive oil
1 garlic clove, minced
1/4 cup tomato, finely chopped
2 cups spinach, roughly chopped
1 cup egg whites
dash of salt and pepper
2 sprouted grain tortillas
2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
Spread a tablespoon of pesto over each tortilla and set aside.
In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein. Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.