WELCOME TO MINT NUTRITION.
YOUR HUB FOR HEALTHY EATING INSPIRATION!


Stephanie Stack from 'In Fine Fettle' is here to teach us a thing or two about proper nutrition and eating to fuel your fitness goals!

Stephanie Stack from 'In Fine Fettle' is here to teach us a thing or two about proper nutrition and eating to fuel your fitness goals!

Learn more about Macronutrients with a great PDF made for us by Naturopath Steph Stack from "In Fine Fettle"
and learn WHAT they are, WHY you need them and WHEN to eat them for most energy! Download HERE 


MORE RECIPES BELOW


FRUIT CUP WITH MACADAMIA HONEY CREAM

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Ingredients

Macadamia honey cream

2 tbsp. macadamia butter

2 tbsp. nut milk

¼ tsp. vanilla

½ tsp. honey

Fruit

Small handful cherries

100g melon

Quick Ginger Nut Crumble

¼ cup mixed almonds and cashews ground to meal

½ tsp. ground ginger

½ tsp. honey

1 tsp. coconut oil

Teeny pinch of salt

* If you want to keep this raw or even more low fuss, scrap the crumble and make a chilled nut base. Combine all crumble ingredients and mix well. Press into the bottom of the fruit cup. Refrigerate to set. Assemble fruit and macadamia cream on top. If you’re not a ginger fan, use vanilla or cinnamon instead.

Method
To make the macadamia honey cream, blend all ingredients in a blender/hand blender until smooth.

To make the quick ginger nut crumble, process nuts until they resemble a fine meal. I use a smallelectric nspice grinder but you could also use a food processor. Mix all ingredients with hands into small crumbly clumps. Place the crumble onto a piece of foil and put under the grill on low-medium temperature, turning after 30-60 seconds. Keep a close eye on this as it can burn easily. When golden, remove and let cool. This should only take another 30-60 seconds. Alternatively you could bake the crumble at a moderate temperature in the oven for about 15 minutes or until golden. I would do this if making a larger batch and it will produce a crispier crumble. | Assemble by layering fruit in a glass, then pour over macadamia honey cream, and top with ginger-nut crumble. 

Nutritional Information: Approximately 39g carbohydrate and 11g protein.
Tip: Don’t skip the nut crumble/base as this provides most of the protein!


GENIUS BEAN PANCAKES

protein-pancakes

Ingredients (makes 4 pancakes - enough for one bigger serve or 2 small serves)
½ cup of cooked cannellini beans or ¼ cup almonds ground
¼ cup buckwheat flour
¼ tsp baking powder
1 tsp maple syrup (optional)
1 egg
¼ – ½ cup of water (1/4 cup if using cannellini beans, 1/2 cup if using almonds)
pinch of salt
*Scoop of protein powder optional

Method
Add all ingredients to a mixing bowl or jug, adding ¼ cup of water at first, then more later if needed to get the desired consistency (I used about a 1/4 of a cup for the bean version and 1/2 a cup for the almond version).

Whiz all ingredients using a hand blender (alternatively put all ingredients in a blender or food processor), until smooth. Add more water if necessary to achieve the classic just-runny pancake mixture consistency, but not too thin.

Heat a knob of coconut oil in fry pan on medium/low heat, then add ¼ cup of mixture to pan.

Wait for bubbles to appear then flip to finish cooking on other side. Repeat with remaining mixture.

I usually put mine on a plate in the oven on the lowest temperature while cooking the rest of the pancakes, so they stay warm for serving.
Top with yoghurt, banana, tahini, honey/maple and cinnamon or anything else super delicious.
_______
For the perfect post-exercise pumper, a serving of 2 pancakes with half a banana, 1 tbsp of tahini, ¼ cup yoghurt, 1 tsp of honey and a decent sprinkle of cinnamon will provide a pretty good ratio of carbohydrates and protein for a speedy and delicious recovery, providing approximately 37g of carbohydrate and 14g of protein (or higher in protein if you add protein powder).

Nutritional breakdown per plain pancake:

Bean-Based (per plain pancake if making 4 pancakes)
Protein: 5g
Carbohydrate: 11g

Almond-Based
Protein: 4g
Carbohydrate: 8g

Protein Powder Pumped (I use Body Science raw protein or Amazonia raw protein) 
Protein: 8.5 - 9.5g depending on almond or cannellini base.
arbohydrate: as above


SESAME FALAFEL BALLS

Wet Ingredients
1 can chickpeas drained & rinsed
1 small brown onion
4 cloves garlic
1 small-medium bunch of parsley
½ small bunch of mint
1 tbsp. chopped fresh chives

2 tbsp. olive oil

 

Dry Ingredients
1 tsp. cumin seeds
½ tsp. coriander seeds
¼ tsp. black peppercorns
½-1 tsp. salt
¼ cup flaxseeds ground
½ cup sesame seeds
1 tbsp. corn flour (or other gluten-free flour)

 

 To serve - Large cos or cabbage leaves, grated beetroot (or other salads), & Sumac Paprika Dressing

sesame-falafel

Method
Preheat oven to 400.F
Grind spices and place in mixing bowl with the rest of the dry ingredients and mix well.
Place all wet ingredients in food processer and wiz until combined, don’t over do it, you want a rough, thick paste-like consistency, not a smoothie.
Combine dry and wet ingredients in mixing bowl and mix well to fully combine.
Form the mixture into 12 balls and place on baking tray.
Bake for about 30 minutes, or until golden, turning every 10 minutes or so to ensure even browning.
Serve in lettuce or cabbage leaf with grated beetroot and sumac paprika dressing.

Sumac Paprika Dressing

Ingredients

Method - Using a blender or stick mixer, blend on high until you reach a smooth consistency. Drizzle over falafel.

Nutritional Info
Per falafel ball: 
3g protein, 9g carbohydrate, and 5g healthy fats.

Per falafel wrap (3 x balls plus cashew dressing in cos lettuce wrap) : 12g protein, 30g carbohydrate, and 18g healthy fats.

¼ cup cashews (preferably soaked & rinsed)
1 tsp. paprika
1 – 2 tsp. sumac

¼  tsp. chilli flakes
1 tsp. tahini
1 - 2 garlic cloves
3 tbsp. water
1 lemon juiced
Pinch of salt


home-made-taco

GREEN  TACOS

  • 2 x cans of kidney or Borlotti beans or 500g of mince or tempeh
  • 1 Tbls olive oil
  • 1 Onion
  • 1-2 can tomatoes
  • 3 tomatoes
  • 1 Avocado
  • 1/4 red cabbage
  • 3 carrots
  • 1 - 2 large heads of Cos lettuce
  • 1 tablespoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon chilli flakes
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon pepper
     

1. Sautee the onion in olive oil and add all the spices. Stir until aromatic.
2. Add the your choice of beans, tempeh or mince and cook until brown or covered with seasoning.
3. Add the canned tomatoes, bring to the boil and then simmer for 10-20 minutes
4. While cooking, dice tomatoes and avocado. Grate the carrots and red cabbage and tear lettuce leaves of the core.
Make as a Taco Salad or wrap in Cos Lettuce boats!

These areAWSOME for a non training day dinner!
If doing a PM workout, add a large mountain bread wrap or a little rice or roast sweet potato to the mix!

Enjoy


Delicious Blueberry Banana Protein Muffins - From Bakeaholic.com

Delicious Blueberry Banana Protein Muffins - From Bakeaholic.com

Berry Banana Protein Muffins

makes 12 low fat, high protein vegan muffins

Ingredients

  • 1 Cup Bob’s Red Mill wheat free/dairy free/gluten free pancake mix (found at Foodland OR just use 1 cup All Purpose flour)
  • 1/2 Cup Rolled Oats
  • 1/4 Cup Brown Rice Flour
  • 2 scoops protein powder
  • 1 Tbsp Baking powder
  • 1 Tbsp Flax Seeds
  • 2 medium bananas - very ripe
  • 1 tsp vanilla extract
  • 1/2 Cup milk or non dairy alternative
  • 1/4 Cup Coconut Sugar (optional)
  • 1/2 Cup Blueberries
  • 1/2 Cup Raspberries

Directions

  1. Preheat oven to 180 degrees and line muffin tin.
  2. In a good sized bowl combine the dry ingredients.
  3. In separate bowl, add bananas, milk, vanilla and sugar and beat until well combined.
  4. Fold wet ingredients gently into dry ingredients, and add the berries.
  5. Bake for 15-20 minutes for muffins until toothpick inserted in middle comes out dry.
  6. Allow to cool. Store in container, best if eaten within 2 days, or freeze them.

INGREDIENTS

Ginger-Sesame Sauce 
2 garlic cloves, minced
1  knob ginger, freshly grated (about 1 ½ Tbs.)
¼ cup tamari or soy sauce
3 Tbs. rice vinegar
½ Tbs. honey
1 Tbs. sesame oil
1 Tbs. Lemon Juice

Stir-Fry
2 cups cooked brown rice
1 Tbs. sesame oil
4 palm sized portions of Protein, cut into ½-inch chunks
2 cups mushrooms
1 bunch shallots finely chopped
1 bunch spinach or kale, finely chopped
3 large carrots, peeled and grated (about 1 cup)
¼ cup lightly toasted white sesame seeds (optional)
¼ cup coriander ripped (Obviously leave this out if you don't like coriander) 

INSTRUCTIONS

  1. Whisk all the ingredients for the sauce together until combined. Taste and adjust if needed, then set aside.
  2. Heat the sesame oil in a large skillet set over medium-high heat. Add the protein option and cook, until lightly browned on all sides and cooked through.
  3. Add the vegetables and ¼ cup of the reserved sauce to pan. Cook the vegetables, stirring often, until they are tender, then stir in the carrots and stir to combine.
  4. Divide the rice among four plates (or tuppaware containers for lunch) and divide the the stir fry into four. Drizzle with additional sauce and garnish with the toasted sesame seeds and coriander! YUM

Strawberries to serve! Recipe adapted from Barre3.com

Strawberries to serve! Recipe adapted from Barre3.com

INGREDIENTS

2 1/2 cups rolled oats
2 Tbs. ground flaxseed
1/2 cup slivered almonds
1/2 tsp. salt
1/3 cup pure maple syrup
2 Tbs. almond butter
1/4 cup coconut oil, softened
1 very ripe banana, mashed well
1 tsp. vanilla extract
 

INSTRUCTIONS

  1. Preheat the oven to 350F. In a large mixing bowl combine the oats, ground flaxseed, slivered almonds and salt.
  2. In a medium bowl combine the maple syrup and almond butter. Place in the microwave on high for 45 seconds (or until the syrup is bubbling and the mixture is easy to blend). Add the coconut oil, mashed banana, and almond extract. 
  3. Mix the dry ingredients with the wet ingredients. Cover the bowl with a towel and place the mixture in the refrigerator for one hour to set. 
  4. Grease a standard size muffin pan with a little oil. Scoop the dough evenly between the cups and lightly press down with your hands to smooth out the tops. Place a sliced strawberry on top of each muffin and put in the oven. Bake for 10 to 15 minutes, or until the cups are lightly golden on the edges. Remove from the oven and let cool for 5 minutes before using a butter knife to loosen them from the pan. Cool completely before storing in an airtight container at room temperature. These can be frozen for up to one month.