Author: claudiacramer

Pumpkin Risotto

This is a super easy, quick & tasty meal!! I recently got a new microwave in my attempt to be more adult-like and its suppperrrr slick…… very minimal and touch pad…. noice (If you’re interested, check out LG NeoChef). Anyway… I wanted to create and share one of my favourite recipes that can be made with only a few ingredients and from the fridge to the table in less than 20 minutes. Sounds GOOD to me. This is a Pumpkin risotto recipe which is full of flavour, gives you a serve of veggies (with those all-important vitamins and minerals) & can satisfy even the fussiest of eaters in your household. Ingredients: 1/2 risotto rice (arborio) 2 stock cubes (vegetable) Pumpkin (250 g) 450 ml water Cheese (1 handful) Rosemary (1 tblsp) Method: Place 250 ml of water and 2 stock cubes in a microwave safe dish. Cook for 1 minute in the microwave. Once done, stir the stock cubes in the water. Add the risotto rice and cover with film and microwave for 4 minutes. …

Top products from a Nutritionist

Even with a nutrition degree, a lot of the time I get into the supermarket and I am like this ………. AND Seeing fat-free, paleo, low gluten, fodmap friendly, low carb, 98% fat free….. does it end? Lucky for you, on my recent adventure in the health food store I went around and snapped my current favourite products that I have been using at home. Without further ado, here are a few of my go-to’s: (Just FYI, I went into health food store, some of these are available at regular supermarkets some may not be). I use this in place of soy sauce. In stir-fry’s , with my scrambled eggs…. yum! Need I say more…… Questies.   I have these little beauties because they pack a neat 20g of fibre in each serve….plus over 20g of protein. P.S My favourite flavour is double choc chunk. I love these Gluten-free rice crispibreads.  I top them with almond butter or avo and hard boiled eggs…perfect snack. I alternate between soy, almond and coconut milk for my smoothies.  If …

Pumpkin Porridge

I had a delicious pumpkin brown rice porridge when I stayed at Gwinganna Health and Lifestyle Retreat on the Gold Coast a few months ago. I recreated it a few days ago with the brown rice (so good), and again this morning with Rolled oats, to make a post-workout breakfast. I love this recipe because 1. Coconut Cream (holla!). I am actually obsessed. Could drink it out of the can (not the best probably). 2. Spices! It has one of my favourite spices (Cardamom – great in sweet dishes) and 3. It has a good serve or 2 of veggies (pumpkin) that you masked by the other flavours in the dish.   This recipe is DAIRY-FREE and free from refined sugar.  It can be made GLUTEN-FREE and COELIAC FRIENDLY if you change the oats from Rolled to Gluten-free.   Using brown rice instead of oats would make it COELIAC FRIENDLY. Pumpkin Porridge  Ingredients: 1 cup rolled oats 1 can coconut cream 1.5 cups pumpkin puree (From a grey pumpkin, about 400 g) 1 heaped tsp. cinnamon 1 …

Pumpkin Cacao Muffins

  I usually make one or two sweeter things for snacks during the week, to keep my meals fun for the day. These are a really easy, tasty snack which is protein packed and has some sneaky veggies in it (perfect for kids or just getting an extra serve in for the day). Serve warmed with some yoghurt or as is, delicious. Ingredients: 300 grams mashed pumpkin 1 scoop of Protein Powder (I used the cacao from harvest industries) 0.25 cup of coconut oil (melted) 2 eggs 1 cup coconut flour 3 tbsp maple syrup 20 g cacao powder (or cocoa) Method: In a large mixing bowl, mix all of the dry ingredients together first, then add the wet ingredients.  Mix until at a smooth consistency.  Add to a lined (with oil or butter) muffin tin (it makes about 9 -10 muffins) and into the oven at 180 degree celsius for approximately 20 minutes.      

Quick Chocolate Protein Mousse

I am all for making a healthy version of a classic treat or dessert.  This way you can still enjoy your favourite desserts but without any nasties. Ingredients: 1 can of coconut cream (chilled for a few hours or overnight) (use 1/2 can, the solidified portion first) 2 tablespoons of cacao powder vanilla essence (dash) 1 tablespoon stevia 1 scoop of Harvest Cacao Blast Protein Powder pinch of salt 1 quest bar (for topping) (I use double choc chunk) strawberries (for topping) Method: Add all of the ingredients into a mixing bowl and use a hand mixer and blend until is starts to resemble a mousse consistency. Pour mousse into bowl and top with strawberries. Option to add a ‘quest bar’ but that is a personal preference.  Very delicious on its own. Please comment or tag me if you make this and any feedback you may have. x CC

Cacao Bliss Balls

These are a delicious, easy and perfect pick-me-up for an afternoon treat! Let’s get right to the recipe then.   Ingredients: 4 dates 1 cup oats (I use quick, any is okay) 2 tablespoon cacao powder 1/2 cup buckinis (I use Loving Earth Caramel) 3 tablespoon cacao butter (alternative to use coconut oil) 1/2 tablespoon coconut sugar (alternative is stevia) 50 g almonds (chopped) 2 tablespoon rice malt syrup (alternative is Maple Syrup or honey) 2 tablespoon milk (any, just for consistency) Pinch salt Method: Add all of the ingredients together and mix using a fork or could blend for a smoother consistency. Roll together into 8 large balls and place in the fridge.   Macros: P: 6 g C: 28 g F: 9 g

Cacao Mousse

This is such a great snack or dessert as is it full of healthy fats, omega 3’s and protein. Have this as an after-dinner dessert or mid-afternoon snack and I guarantee you’ll love it. Cacao Mousse Ingredients:  Half a medium avocado 1 tbsp. cacao powder Sprinkle of salt ½ tsp. cinnamon ¼ tsp. vanilla essence Stevia ** 1/2 scoop of protein powder Banana 50 grams (for topping) 1 tbsp. coconut cream or yoghurt     Method: Mix ingredients together with a fork or can blend.   Top with berries and sliced banana. ** Option to use maple syrup   Macros: P: 20 g C: 25 g F: 17 g   Remember to tag me on instagram (@claudiacramer_) or comment on my Facebook (Claudia Cramer – Nutritionist) if you enjoyed it. Thanks 🙂

Chewy-Chocolate Cookies

Okay, before you freak out, the main ingredient in this is quite sneaky! This recipe is super-packed full of good fats, antioxidants and is very easy to make and have on hand for snacks during the day. Let’s get to it then. Ingredients: 2 x cans of Black Beans (drained) 110 g Almond Meal 1 cup Coconut Flour 1 scoop Brown Rice Protein Powder (Get Fit Co) 2 tblsp Olive Oil 5 tbsp Cacao Powder 1 tablespoon honey or maple syrup 40 ml Milk (almond / full cream / alternatives) 1 tsp baking soda 40 grams Dark Chocolate (option to add to mixture or crush for top of each cookie before baking) Combine all ingredients except for the dark chocolate. I like to leave this and crush a bit of chocolate on each cookie. Roll the mixture into balls and press with a fork into a lined-baking tray, I make about 20 smaller ones (portion control 😛 ) Bake for approximately 20 minutes on 180 degrees, but check after 15 and use your judgement if …

Healthy Classic Hot Choc

This is great, simple recipe for an all-time classic Hot chocolate.  I have been playing around with the recipe for a few days and I believe this blend is the winner! Why is it so good for you? Well firstly, cacao is a great mood-stabliser which promotes a sense of well-being.  It is full of rich antioxidants and essential micronutrients such as magnesium and zinc which are vital for proper cell function in the body and functioning of the nervous system.  So why wouldn’t you try and have cacao everyday? Another ingredient Maca has great benefits for women in particular (sorry, guys) by balancing hormones which are important in menopause and also sexual function. It also plays a great role in enhancing mood and energy. The ingredients for this simple, delicious and inexpensive hot chocolate are as follows: 1.5 cup almond milk (other milk is fine too, full cream/soy etc.) 2 tbsp cacao powder 1 tsp maca powder 1/2 tsp cinnamon 1/2 pinch of Himalayan salt (other salt is fine) 1 tbsp natvia (stevia also an option) Add all of …

Fudge Chocolate Brownies

Now before I tell you the secret ingredient, let me say, you won’t even notice it is there, smiley face. One of my favourite things to do when baking it so make something taste delicious, plus sneak in as many veggies as I can.  This way I can have a ‘dessert’ every day as a snack. I generally eat gluten free and dairy free, and this recipe is none-the-different.  I am always interested in substituting the flour component of classic dessert recipes with other bases.   For the recipe this week I tried Brown Rice Flour (because it is gluten-free).  That is the beauty with all recipes, if you don’t have or don’t like something, you can usually swap it for a different base. The ingredients are as follows. 1 1/2 cup drained Black Beans (ah, yep so much goodness, won’t taste it promise) 1 cup Brown Rice Flour (found in ‘Health Food’ Isle at Coles) 4 tblsp Cacao Powder (could use Cocoa if not too concerned about bit of extra sugar) 30 g Open to …