Tag Archives: healthy snacks

Healthy Food Swap Ideas!

19 Nov

One of the most common comments I hear when discussing healthy eating, particularly when giving up sugar is “Sugar is in everything! What would I eat?” Most people feel that it’s way too hard to avoid sugar so why bother. I am sure I probably thought this as well.

More often than not, making changes  in our lives comes with huge resistance. In fact it’s something I always tell people to expect. Normally around week 3-5 of giving up sugar or making healthy changes the resistance creeps in with a vengeance. I remember around this time I got sick with a virus and I seemed to be feeling really unwell all the time. So of course I whined and  thought ‘What’s the point I am eating healthy and I still get sick”. I wanted to throw in the towel because I expected that my body’s immune system would automatically be revved up after just a few weeks of eating healthy! It can take years to erase many years of poor eating! Not to mention the detox process you’re body goes through, so expect some funky days!

In regards to the “sugar is in everything” suggestion. Sure it is, but there is also plenty of things you can be eating without it. If you look at your diet and say that sugar is in everything it would indicate to me that you are living off processed foods so that would be the first thing to cut down on.

We have become so accustomed to eating poorly that we don’t even recognise the faults in our diets! We can’t even see that we are so limited in nutrients and we have become so lazy that our excuse for eating processed foods is always that we don’t have time to cook. I can assure you there is time. Cooking a nice piece of meat or fish only takes 10-15 mins and you can team this with steam veggies (even microwave ones of you like) or cut up some raw broccoli while your meat is cooking.

If giving up sugar is too extreme than why not just make small changes. You don’t have to give it up completely just reduce the amount you are consuming and be aware of what you’re eating. The less sugar and processed food we eat the more our taste buds come alive! You will really learn to enjoy every bite of your meal!

Here are a few simple changes you can make to reduce your sugar intake


 You’ve been eating

Toast with jam/jelly or honey,  commercial cereal, yoghurt and chocolate milk  ( E.g milo, ovaltine, sustagen)

Swap with

Pancakes (egg, banana and almond meal) with coconut butter and cinnamon or natural peanut butter, greek yoghurt (no sugar) organic oats with chia seeds, coconut shreds, cinnamon and banana or eggs on spelt toast, raw cacao in rice/almond milk


You’ve been eating

Microwave meals, white bread sandwiches, Fast food burgers, fish and chips, pies, pizza, quiche, Cesar salad

Swap with

Large salads, spelt or rye bread with salad and meat fillings, brown rice with tuna and veggies, brown rice sushi rolls, grilled fish and salad, leftovers of healthy dinners


You’ve been eating

Microwave meals, steak and chips,  creamy pasta,

Swap with

Grilled fish/meat with veggies, Quinoa and vegetables, zucchini pasta with veggie’s garlic and crushed tomatoes, home made burgers (egg plant buns, turkey, lean meat or veggie patties), vegetable lasagna


You’ve been eating

Chips, Chocolate, Cake, Cookies, muesli bars, protein bars

Swap with

Natural popcorn, 85% organic dark chocolate, dates, fruit, veggie sticks with humus, natural peanut butter, home-made sugar-free (stevia) cakes, bars, cookies, raw nuts – there is so many things you can make!

When cooking swap Sugar with stevia, date paste, coconut sugar, organic maple syrup, raw organic cacao, apple sauce and fruit! Some of these still contain fructose so if you are totally fructose free stick with stevia.

These are all just very basic suggestions and I am happy to put meal plans together for anyone that need a little help. The point of  showing the examples is to demonstrate that there are plenty of things to choose from if you really think about it and make better choices! First step is to cut down on the obvious like soda and sweets as well as packaged meals and snacks.

I probably eat more now than ever and find there are so many choices.  Take a look at my recipe page for lots of suggestions!


Raspberry Streusel Bars

12 Nov



  • 2 cups blanched almond flour (I use Almond Meal)
  • ¼ teaspoon celtic sea salt
  • 2 tablespoons coconut oil
  • 1 tablespoon vanilla extract
  • 1 tablespoon water
  1. Pulse ingredients together in a food processor until dough forms a ball
  2. Press dough into an 8×8 inch Pyrex baking dish
  3. Bake at 350° for 12 minutes


  • 1 cup raspberry fruit spread (look for one with no added sugar or low in sugar)

Streusel Topping:

  • ¼ cup coconut oil
  • ¼ cup blanched almond flour
  • 2 tablespoons xylitol or stevia
  • ½ teaspoon celtic sea salt
  • 1 cup walnuts, chopped
  • ½ cup unsweetened shredded coconut
  1. Pulse oil, almond flour, xylitol and salt together in a food processor until creamy
  2. Briefly pulse in walnuts and coconut, so they are left coarse, not pulverized
  3. Set streusel aside
  4. Spread raspberry fruit spread over warm crust
  5. Sprinkle streusel topping over raspberry fruit spread
  6. Bake at 350° (160 C) for 15 minutes
  7. Cool for 10 minutes, then refrigerate for 2 hours to set up
  8. Serve

Makes 16 bars

This is another great recipe from my favourite gluten-free website Elana’s Pantry

Clean Eating Pumpkin Cupcakes with Chocolate Pumpkin Frosting

3 Nov

Loving these Chocolate cupcakes from The Gracious Pantry. They aren’t totally fructose-free but they are a much better choice than a regular cupcake.

For the cupcakes:
1 c. canned pumpkin (not pumpkin pie mix, just pure pumpkin)
1/2 c. almond milk
2 egg whites
1/2 c. safflower oil (or any light-flavored oil)
1/2 c. honey
1 tsp. vanilla extract
2 c. whole-wheat pastry flour
1/4 tsp. salt
1 tsp. baking soda
1 1/2 tsp. ground cinnamon
1/2 tsp. ginger
1/4 tsp. ground cloves

For the frosting:
1/2 c. canned pumpkin
1/2 c. unsweetened cocoa powder
1/4 c. honey
1/4 c. unsweetened applesauce
1 tsp. vanilla extract

For the cupcakes:
Preheat oven to 350 degrees. Line your cupcake tins with cupcake papers or grease the tin itself. In a large mixing bowl, whisk together your pumpkin, almond milk, egg whites, safflower oil, honey and vanilla extract. In a second mixing bowl, whisk together your flour, salt, baking soda, cinnamon, ginger and cloves. Whisk the flour mixture into the liquid mixture and blend well. If your batter is too thick, add a little extra almond milk (about 1/4 c. at a time until you reach a thick, yet runny consistency). Pour into tins, and place in the oven for 15-20 minutes or until a toothpick stuck in the middle of a cupcake comes out clean.

For the frosting:
Place all ingredients in a small mixing bowl, and whisk until well blended. Remove cupcakes from oven, allow to cool and spread frosting over the tops.

Makes about 16 cupcakes.

Cinnamon Sweet Potato and Kale Delight

30 Oct

By Amanda Hayes, C.N.

From KrisCarr.com

2 servings

-2 medium sweet potatoes
-1 bunch of curly kale
-½ cup raw walnuts
-1 tablespoon coconut oil
-1 tablespoon raw agave nectar (I am going to replace this with 1 tsp organic honey as Agave is higher in fructose)
-sprinkle cinnamon
-sea salt & pepper to taste

Clean sweet potatoes and poke holes with a fork on all sides. Roast in the oven at 375 degrees for 50-60 minutes. Check halfway through and rotate the potatoes.

With 25 minutes remaining, begin to prep the remainder of the dish. Wash and destem kale and place in a large sauté pan. Lightly steam for 5 minutes. Once kale becomes vibrantly green but is still somewhat crunchy, reduce heat and add one tablespoon of coconut oil, raw walnuts, and salt and pepper. Reduce heat to low and let the flavors combine.

Once potatoes are soft and cooked through, place on separate dishes to prepare. Cut each potato in half without breaking through. Season potato with coconut oil, salt, pepper and sprinkled cinnamon.

Top seasoned potato with kale mixture. Garnish lightly with raw agave nectar around the plate and serve!

* For my Aussie readers – Kale is hard to find but it does exist here! Woolworths have just started selling it and you can also find it in some fruit and vegetable stores. If you can’t find it ask you’re local fruit and veg store to get it in  for you, it’s one of the most nutritious greens available!

Clean Eating Recipe – Pear and Chia Muffins

10 Sep

I recently won a bag of chia seeds from The Wellness Warrior website and you’d have thought I’d won a car, I was so excited! I LOVE Chia seeds and I was almost out. My Chia seed’s from The Chia Co came with a lovely recipe which I tried and loved, so thought I’d share….




  • 2 small ripe pears, pureed with the skin on
  • 2 cups of wholemeal flour
  • 1 teaspoon baking powder
  • ½ tsp chia bran
  • 2 tablespoon ground chai seeds
  • ¼ cup coconut sugar (or stevia)
  • ¼ cup desiccated coconut
  • 2 eggs
  • 1/3 sunflower or chia oil
  • 2/3 cup natural or greek yoghurt (make sure it’s sugar-free – if you are dairy free try substituting this with non-dairy milk. I haven’t tried this so just add a little at a time until you get the right consistency)



Preheat over to 180C

To puree the pears, core and slice 2 very ripe pears and place them in a blender at high-speed until smooth.

Combine the dry ingredients together in a bowl and in a separate bowl beat the eggs together with the oil, yoghurt and the pear puree.

Quickly combine the wet ingredients through the dry but don’t overwork the mixture otherwise you will get rubbery muffins!

Fill muffin tins with the muffin mixture.

Bake for 25 minutes.



Secrets of a Skinny Bitch

5 Sep

Skinny bitch is a term I got use to being called pretty early on as a teenager. I think it was supposed to be a compliment but it always upset me. While most girls were starving themselves or throwing up their food I was desperately trying to put on weight. I hated being skinny, loathed my body and I wanted so much to be curvier just so that I could fit in.

Nowdays I will proudly hold my head up as a  skinny bitch. I have a little more curve then in my early days but happy to accept my weight as nature intended it to be. I have learnt to love my body no matter what size I am, as long as I am healthy and strong. In reality fit and strong is the new skinny!

Being a skinny bitch is not about starving yourself or trying to be something that you are not. It’s about being the best you can be. If you’re blessed with curves then you can be a skinny bitch on the inside with love,  nutritious food and exercise.

A lot of people seem fascinated by what I eat or how I stay so thin.  In my teens and 20’s you’d be annoyed to know that I didn’t do much. My favourite food was McDonald’s and I drank coke every day, but as I have entered my 30’s if I eat that way I look 3 months pregnant!

So I want to share with you the secrets of embracing the skinny bitch within!

A Skinny Bitch…

  •  Always eats breakfast
  • Eats regularly –at least every 2 hours. 3 meals plus  healthy snacks
  • Eats smaller quantity meals, especially at dinner. If you’re eating the same size portion as your boyfriend – that’s too much
  • Enjoys her food but does not comfort eat. Eat to live, not live to eat
  • Knows when she feels full – and stops!
  • Eats protein with every meal and carbs until the afternoon – lay low on carbs in the evening.
  • Nourishes her body with plenty of vegetables and fruit
  • Cuts out the crap – Junk food is an occasional treat
  • Loves to be active
  • Exercises (and I mean sweats) at least 3 times a week – heard of skinny fat? Don’t be skinny with no tone!
  • Feels comfortable in her skin

I get asked all the time about what I eat. A real skinny bitch never goes hungry! I pretty much snack every minute between meals! Here is a sample menu of a skinny bitch

Breakfast – green smoothie followed by 2 eggs and spelt toast

Snack –  peanut butter and chai seeds on apple, banana, nuts

Lunch – large salad with variety of vegetables and a protein like chicken, nuts and sometimes beans. Plus a wholemeal bread roll (once or twice a week I may have pasta after training)

Snack –handful of raw almonds, small piece of 85% dark organic chocolate, fruit and 2 pieces of spelt toast with coconut butter and cinnamon

Dinner – fish or steak  with  lots of raw broccoli, carrots, beans (I add quinoa if I have had massive training session at gym)

Desert – frozen berries with chai seeds, home-made coconut oil chocolate (sugar-free)

Drinks – water, rice or goats milk with organic cacao, vegetable juice, smoothies

We can’t do much to change the body shape we were born with, but we can nourish and challenge our bodies and our mind to be the best we can be at any size.

%d bloggers like this: