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Healthy School Recipes

24 June 2019
Smoothie Image

Thanks for attending our seminar on optimising the 4 pillars of health presented by Alon Blumgart. As discussed in the seminar, here are some quick and easy meal options, including breakfast smoothies to keep your diet on track when you are busy. Each meal option and smoothie shows you how to combine protein, vegetables, fats and carbohydrates into one balanced meal. Remember to use your hands in order to judge the serving sizes of each nutrient.

As you will also see, there are a wide variety of healthy juice recipes, which is a great way to keep you hydrated and increase your overall fruit and vegetable intake for the day.  

Healthy Smoothies

Vanilla Smoothie

Vanilla whey protein powder (1 scoop = 1 palm) - protein

1/4 avocado OR TBS coconut oil OR 1 TBS 100% pure nut butter - fats

Greek yoghurt (2 TBS = 1 palm) - protein

A hand full of spinach/kale - vegetables

Cinnamon - 2 tsp. - spice

1 x banana OR cupped hand of berries OR cupped hand of mango – carbohydrates

Water, milk, kombucha, coconut water, almond milk, soy milk (all unsweetened with no added sugar) - fluids

Spirulina powder – vegetables

Vanilla extract (optional for taste)

Mint Chocolate Smoothie

Vanilla whey protein powder

1/4 avocado OR 1 TBS coconut oil

1 tsp. cacao powder

1 x banana

1/2 cupped hand of mint leaves 

Banana and Peanut Butter Smoothie

1 x banana

A handful of spinach

1 TBS of pure nut butter

Greek yoghurt

Vanilla whey protein powder

Top with cinnamon

Coconut Smoothie

Vanilla whey protein powder

1 TBS coconut oil

1 TBS coconut yoghurt or cupped hand frozen coconut

1 x banana

2 tsp. cinnamon

Spinach leaves

Top with shredded coconut

 

Other Healthy Choices Include:

Protein Pancakes

1 serve of vanilla whey protein powder

1 x egg

Cinnamon

Handful of spinach

1 x banana

1 TBS nut butter

1 TBS of coconut flour OR banana flour OR nut flour (e.g. almond)

Water, milk, almond milk or soy – a small amount to liquify the batter slightly

Put in a blender to make the batter and fry in a hot pan. Top with Greek yoghurt, honey, cinnamon and a cupped hand of berries.

Eggs

Eggs (fried, poached, scrambled, hard boiled) with fried vegetables (e.g. tomato, spinach and mushrooms) cooked in healthy oils (e.g. olive oil, coconut oil, butter) and add some salt, pepper, herbs/spices for flavour. Served on multi-grain toast (gluten free if needed) with avocado.

Smoothie Bowl

Greek yoghurt (mix with whey protein powder), nuts and seeds, cinnamon, honey, berries, passionfruit seeds. Serve with cut-up vegetables.

Stir fry

Stir fry lots of different colours of vegetables with a protein source (e.g. beef, chicken, lamb) and a healthy carb source (e.g. sweet potato, pumpkin, rice etc.). Cooked in healthy oils like olive oil, coconut oil or butter.

Salad with protein

Mixed vegetable salad with a protein source of your choice (e.g. meat, eggs, tuna). Added fats can be via the salad dressing (e.g. olive oil and balsamic vinegar), avocado, nuts or seeds. The added carbs can be things like beans/peas/lentils/legumes, sweet potato or grains like wild rice or quinoa.

Wraps with protein

Corn or rice wraps (carbohydrate) that contain protein (e.g. egg, tuna, meat), vegetables and fats (e.g. avocado).

Roasted protein with vegetables

Roasted protein (e.g. meat or fish) with roasted vegetables and starchy vegetables (e.g. potato, sweet potato, pumpkin etc). Cooked in healthy oils. 

Snacks

Homemade popcorn, nuts, goji berries, dates, figs, vegetable sticks with hummus, fruit, tuna or hard boiled eggs with cut up vegetables, smoothie bowl, health bars (bounce, paleo bars, the bar counter), rice wraps or crackers with pure nut butter, dark chocolate (>70%). 

 

Note: Soups are a great way to get vegetables and healthy carbohydrates into your diet (e.g. pumpkin, sweet potato, butternut).

 Tip: Cook in bulk for leftovers that can be used for lunch the next day. Or, use Sunday’s for cooking and meal prep.

 

Healthy Juices

Beetroot Juice

¼ beetroot

A hand full of spinach/kale

¼ orange

1x ginger stub

Sprinkle of turmeric

1 x celery stick

¼ apple

1x carrot stick

Cupped hand of mint leaves

Water 

Green Juice

Cupped hand of kale

1 x Lebanese cucumber

1 x celery stick

1 x ginger stub

¼ apple

Water

Green and Citrus Juice

Cupped hand of spinach

½ lemon

½ lime

¼ orange

1 x celery stick

Water 

Cucumber and Pineapple Juice

1 x Lebanese cucumber

4 pieces of frozen pineapple

½ lemon

1 x stub of ginger

¼ apple

Water

Cucumber and Pear Juice

1 x Lebanese cucumber

¼ pear

Cupped hand of spinach

Mint leaves

Water

 

For any additional nutritional advice please contact Alon Blumgart on 98940014

These recipes were prepared by Alon Blumgart, Melbourne Naturopath and Nutritionist at Vital Chi Wellness.