Recipes from The Natural Nutritionist Steph Lowe
These recipes were developed by Steph Lowe, The Natural Nutritionist
CONTENTS
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BERRY COCONUT CREPES
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CASHEW AND COCONUT DELIGHT
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TURMERIC PANNA COTTA
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CHOC BROWNIE BITES
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ALMOND AND BANANA CHIA PUDDING
NUT FREE NO-MUESLI BARS
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NO BAKE ENERGY BARS V2
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ALL NATURAL CASHEW BUTTER
BERRY COCONUT CREPES
Our Berry Coconut Crepes have been a real hit for a weekend breakfast – it’s a little treat but still full of all the good stuff. Ingredients (Serves 1) 3 eggs, free range A dash coconut milk 2 tablespoons coconut flour, sifted Fillings 1 cup raspberries 1 sprinkle flaked almonds 1 tablespoon coconut yoghurt 1 teaspoon rice malt syrup Method In a medium sized bowl, whisk together eggs, coconut flour and milk. The mixture should be thick, but pourable. Heat a frying pan over medium heat and melt a small amount of coconut oil in the pan. Pour mixture onto pan, cook until lightly brown and solid enough to flip. Carefully flip with the aid of a spatula and cook for another minute or so. Add to your plate, top with fillings and serve. 4
CASHEW AND COCONUT DELIGHT
Ingredients 1 cup cashews 8 Medjool dates* 1 cup coconut flakes 2 heaped tablespoons raw cacao Âź cup rice malt syrup Âź cup coconut oil, melted Method Combine cashews, dates, coconut flakes and cacao in a blender or food processor and combine well. Pour into a bowl, add rice malt syrup and coconut oil and mix thoroughly. Press into a lined square cake tin and freeze for 20-30 minutes. I like to use the back of a spoon to ensure a firm and evenly spread mixture. Remove from freezer and slice into 8-10 bar sized slices. Store in the freezer (or fridge) in an airtight container. Be mindful that the coconut oil will melt, so these are best eaten cold. Enjoy.
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TURMERIC PANNA COTTA
Ingredients (Serves 6) ½ tablespoon coconut oil, melted 1 ½ cups coconut milk Ÿ teaspoon turmeric 2 tablespoons rice malt syrup 1 tablespoon grass fed gelatin 2 tablespoons hot water 1 cup coconut yoghurt Method Lightly oil six panna cotta moulds with coconut oil. Place milk, turmeric and rice malt syrup in a medium saucepan and bring to a simmer, stirring until well combined. Allow to cool and transfer to a large jug. Place hot water in a small bowl and gently add the gelatin to the water, stirring vigorously, until the gelatin dissolves. Whisk the gelatin into the turmeric milk mixture. Add the yoghurt and continuing whisking until well combined. Pour into the moulds and place into the fridge for 4 hours or until set. To serve, run a butter knife around the edge of the mould to loosen the panna cotta and turn out into your bowl. The panna cotta should have a slight wobble to it! Serve with your choice of berries and nuts and seeds. 6
CHOC BROWNIE BITES
It seems a lot of you are going crazy for our Chocolate Brownie Bites. I’d love to give you a taste of how easy real food can be! Ingredients (Makes 10-12) 3/4 cup walnuts 1/4 cup almonds 8 Medjool dates, pitted 2 tablespoons raw cacao powder 2 tablespoons raw cacao nibs 2 tablespoons unsweetened coconut flakes 1 teaspoon pure vanilla extract Method Blend nuts together to form fine nut flour. Add all other ingredients and blend until a crumbly mixture forms. Empty mixture into a bowl and roll palm size scoops into balls. Chill in the fridge before serving. For extra presentation points, you may like to roll in blended coconut flakes. Nut free: Use 1/2 cup of sunflower seeds + 1/2 cup pumpkin seeds in place of walnuts and almonds. 7
ALMOND AND BANANA CHIA PUDDING
A simple nutrient dense breakfast or an afternoon pre-training snack. Ingredients (Serves 1) Âź cup chia seeds 200ml coconut milk 1 vanilla pod 1 teaspoon rice malt syrup, plus extra for topping 1 banana, for topping Crushed almonds, for topping Extras: coconut yogurt, cinnamon Method Soak chia seeds in coconut milk with vanilla pod and rice malt syrup overnight. Top with banana and crushed almonds. For extra flavour, add a touch more rice malt syrup, coconut yogurt and a sprinkle of cinnamon. Serving suggestion: swap banana for half a cup of berries for a low carb version for non-training days. 8
NUT FREE NO-MUESLI BARS
These Nut Free No-Muesli Bars are nutrient dense, all natural and super easy to make. Dive in and give them a whirl. Ingredients (Makes 8+ bars) 1 cup sunflower seeds 1 cup pumpkin seeds 2 tablespoons chia seeds 1 cup coconut flakes ¼ cup dried sour cherries ¼ cup coconut oil – I use Coconut Revolution ¼ cup + 1 tablespoon rice malt syrup ¼ cup tahini ¼ teaspoon salt Method Combine seeds, coconut flakes and cherries together in a large bowl. Add melted coconut oil and ¼ cup rice malt syrup and mix well. In a small sauce pan, heat tahini, remaining rice malt syrup and salt until well combined. Add to above mixture and combine thoroughly. Transfer into a lined rectangular bread tin and compact well using the palm of your hand. The more force you apply here, the better. Place in the fridge to set, before slicing into individual bars. These will keep in the fridge longer than your portion control allows. Enjoy. 9
NO BAKE ENERGY BARS
Ingredients (Makes 8+ Bars) 1 tablespoon coconut oil 1 cup quinoa flakes ½ cup unsweetened coconut flakes ½ cup almonds, chopped* 2 tablespoons pepitas 2 tablespoons sunflower seeds 2 tablespoons goji berries ½ cup rice malt syrup ¼ teaspoon sea salt 1 teaspoon pure vanilla extract Method Preheat grill. Place quinoa, coconut, almonds and seeds onto a lightly greased baking tray and toast for 5 minutes, stirring mid-way. Pour toasted mix into a large bowl and stir through goji berries. In a medium saucepan, add rice malt syrup, salt and vanilla and bring to the boil (about 4-5 minutes until thick), stirring constantly. Your syrup should be thick and golden, but take care not to overcook as it will burn. Pour hot syrup over dry mix and combine thoroughly. Line a cookie sheet pan or cake/bread tin with greaseproof paper, or lightly coat in coconut oil. Transfer mixture and press firmly until flat. Pop in the fridge to set first, then remove before slicing. Once at room temperature, cut into 8-10 bars. Store in an airtight container or wrap individually in glad wrap to take on the bike or for when you’re on the go. 10
ALL NATURAL CASHEW BUTTER
Ingredients 4 cups raw cashews 1/3 cup coconut oil, softened 1 pinch Himalayan sea salt Method Add all ingredients to a blender and secure the lid. Turn machine on and slowly increase speed. Blend on high and ensure an even mixture. This should take 4-5 minutes. Be patient and allow the nuts to release their fats. It will get to the stage where your cashew butter flows freely and you will notice a change in the sound of your blender. That’s how you know it’s finished! Transfer into an airtight container and store at room temperature. I love to use my old rice malt syrup jars. Enjoy.
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