Pumpkin seed butter is increasingly popular as an excellent source of plant-based protein that helps you to avoid nut allergens. This seed butter is a great alternative for those who suffer from nut allergies and anyone who loves to mix things up a bit! Use in your smoothies, drizzle on your bowls, or simply spread on toast or a rice cake.
Seed butters are a growing trend in terms of natural foods, especially with the growing demand for plant-based protein. Pumpkin seeds for example, are one of the best plant-food sources of iron, a great source of zinc, magnesium, phosphorus, healthy fats, protein and fiber. Two tablespoons of pumpkin butter can provide up to 10 grams of protein. Best part about turning your seeds into a butter is that it makes the nutrients easier for your body to absorb.
Pumpkin seed butter is buttery, nut-free and super easy to make yourself. All you need is a high-speed blender to handle all the work. It’s great for blending into smoothies, thicken savory plant-based soups or just to spread on a cracker.
Add the pumpkin seeds and half of the olive oil to your Omniblend jug. The 2ltr jug works best for butters, as it has a narrow base.
Secure the lid and remove the cap from the lid, to insert the tamper. Start blending from low to high. Use the tamper to push into the corners to move the seeds into the blades, and continue to blend, scraping the sides of the container with the tamper from time to time. Blend at high speed so that the motor can do the work for you.
Blend until the pumpkin seed butter is mostly smooth, then slowly add the remaining olive oil a little at a time to reach your desired consistency.
Pulse in your favorite flavorings like salt, honey or cacao at this stage if you want to spruce up your butter. Use a spatula to transfer the pumpkin seed butter to a glass container. Seal and store in your pantry or fridge.
Try our Sunflower Seed Butter too!
These Chocolate Chia Energy Bars are great to fuel a busy day, or as a lunch box or pre-workout snack. Packed with slow releasing carbohydrates, fiber, healthy fats, and minerals you’re granted of a pick-me-up just when you need it most. We’ve sneaked in little dark chocolate on top of the cocoa, boosting brain function, immunity and mood. Just what you need on a stressful day!
These bars are a nutritious way to take care of those chocolate cravings, satisfying and energizing! Aside from the small amount of the chocolate, these bars don’t contain refined sugars. The dates and cranberries provide natural sweetness. The healthy fats and protein in the chia seeds, coconut and walnuts really help to keep you full for longer.
Walnuts are one of the main ingredients of these bars, and did you know that walnuts are little power houses? They’re packed with antioxidants, omega-3 fatty acid, E and B vitamins and essential minerals. They’re said to decrease inflammation and promoting a healthy gut. Each portion of these bars contains your recommended daily intake of walnuts, as part of a balanced diet.
The best part about these bars is there’s no baking required and they allow for a whole lot of creativity, substitute with your favorite ingredients or finish off with a peanut butter drizzle. We added just a pinch of salt which lifts the chocolate flavor, however you could leave it out completely if you’re looking to avoid salt completely.
These make more or less 10 bars depending on how you cut them.
The 2 liter jug works best for this recipe. Add the cocoa powder, chia seeds and chocolate chunks to the jug, and pulse about 3 times to combine and rough chop the chocolate, it'll blend more later.
Add the other ingredients, blend until a thick paste forms. Use the tamper through the lid to push the ingredients into the blades.
Line a rectangle or square pan with baking paper. Scrape the dough out of the jug with a silicon spatula into the pan. Firmly press the mixture into the pan, pressing tightly into all the corners.
Place in the freezer for an hour. Lift out of the pan and cut into bars.
Store in an airtight container in the fridge or freezer.
Sunflower seed butter is a super tasty nut butter alternative for those suffering from tree nut allergy. It's easy to make, and packed with nutrients. It's high in fiber, magnesium, niacin, vitamin E, and healthy fats.
Of the 16 grams fat in a 2 tablespoon portion, 14 grams are unsaturated fat. Unsaturated fat has positive effects on cholesterol levels, raising high-density lipoprotein (the "good" cholesterol) and lowering low-density lipoprotein (the "bad" cholesterol). So this is the type of fat you want to add to your diet.
Blending your own is always a good choice as you can keep it completely natural and avoid additives. You can also play around by adding different seeds and spices according to your taste and preferences.
Create an even layer of seeds on a large baking tray, and roast on 175C degrees for 15 minutes. Leave to cool down for at least 10 minutes, giving it a good stir.
Add the seeds to the OmniBlend jug with the other ingredients, and start blending on low speed, increasing to high. Use the tamper through the lid to push the seeds into the blades.
You can add cinnamon or honey and play around with flavours, or vary by adding pumpkin, hemp or chia seeds for additional nutritional value.
It’s the season where recipes seem a bit upside down, since Halloween recipes are inspired by the Northern hemisphere, where warm autumn flavours are appropriate. But who can resist pumpkin pie, even when temperatures are starting to rise?
Don’t let the delicious warm and creamy flavours fool you: we’re using the most nutritious ingredients and all macronutrients, to make this a well-balanced meal, and not a guilty treat that will leave you with a sugar rush. We’ve added whey protein to sustain you longer, and you can use a vegan alternative to make this drink fully vegan.
Pumpkin Pie spice does what the name suggests: it spices up the deep flavours of the pumpkin and coconut, and gives it the unique flavour. It’s easy to make your own Pumpkin Pie spice mix, following Martha Stewart’s recipe. It’s delicious in this smoothie, and you can use it in a Pumpkin Pie Latte, and cakes (try it in a carrot cake, instead of just cinnamon).
We’ve added some spinach to this smoothie too. Not that you’ll find this in an actual Pumpkin Pie, but because it adds to the nutritional value of the meal. This little addition of greens not only adds minerals, it gives you your full dose of vitamin A and K!
Add all ingredients to your OmniBlend jug, and blend for 1 minute, starting at low, increasing to high speed. Serve with a sprinkle of cinnamon.
There’s something special about picking your own fruit, especially as this is our first harvest ever! We planted the lemon tree last year, and have patiently waited for the first fruits to ripen. So this week we picked the first one, before our little puppy would consider it another toy!
We used the lemon to make Banting-friendly Poppy Seed Muffins, using the Banting Blvd premix, which made it super easy. The recipe on the pack calls for 10ml Vanilla, and 10 ml Lemon Juice, but we were looking to really make our first lemon feature, so we reduced the Vanilla to 1 teaspoon (5ml), and added 2 tablespoons of lemon juice, plus the rind. The lemon flavour complements the coconut in the premix very well, and gives the muffins a zesty taste.
We used the OmniBlend 1.5ltr jug for mixing the wet ingredients, however the 2ltr jug would work fine too. If you’d want to make the dry ingredients from scratch, you could do so grinding the nuts and coconut in the 2ltr jug.
Ingredients (yield: 12 muffins):
Prepare a muffin pan, and preheat the oven at 180C. Add the milk, eggs, vanilla, lemon juice, and rind to the OmniBlend, and blend on low, for about 1 minute for a fluffy pale mixture. Add the Poppy Seed premix to a large bowl, and add the milk mixture. Fold in the milk mixture until well combined. Initially the batter will seem too runny, and as you’re folding in it will start to thicken. Divide the mixture over the 12 muffin cups. Bake for 20 minutes, or until a tester comes out dry.
The muffins will be quite small, and don’t be tempted to make fewer, larger muffins. It’ll defeat the purpose of portion size control. These muffins stay fresh for a few days, so you can bake them for breakfast, and store as an on the go snack to sustain you during the day.
Ever tried to make a real South African burger? This ostrich burger is the one to try, not only for the juicy flavours, but also because it’s the most guilt-free burger. Ostrich fillet is a great source of protein (22 gram per 100 gram), and very low in fat (0.6 gram).
Mincing the meat in your OmniBlend takes seconds, and is best done in the 2 liter jug, using the tamper to press the meat into the blades.
For the mince
For the patties:
Ruvimbo shows how it’s done!
When it comes to food, peanut butter, chocolate, and banana have something irresistible. Perhaps banana a bit less, but that’s the secret ingredient of these muffins that makes them moist and sweet. Thanks to the bananas, these muffins aren’t sugar-loaded, and therefore a great snack for kids lunch boxes, a hike, or just a long day in the office.
They’re super easy to prepare, as you simply add all the ingredients to the jug of your OmniBlend, blend it for about 45 seconds, and you’re ready to bake!
For the topping:
Preheat the oven at 175C degrees. Line a muffin tin with paper cups.
Add all muffin ingredients to the jug (start with the eggs, so that the dry ingredients don't stick to the bottom of the jug), and blend from low to high until well mixed and smooth.
Decant the batter into a bowl, to make it easier filling the muffin cups. Now fill the muffin cups, about 2/3rd of the way. Sprinkle the chocolate chips on top, and bake for about 20 minutes, or until a tester comes out clean.
Remove from the oven and let cool for 5 minutes before removing from the muffin tin.
With breakfast being the most important meal of the day, you might as well add some variety to keep it interesting. This layered power cup does just that. The frozen banana creates a creamy texture, almost like ice cream, and the berries give it a fresh taste and beautiful colour. Needless to say, the nutritional value of the fruits makes it a super healthy breakfast. You can make it as a post-workout breakfast, or have it as a snack on a sunny day. It’s refreshing, and high in protein to keep you going.
To serve: double cream yoghurt (or other plain yoghurt that you prefer), and nuts & seeds of choice
Blend all ingredients in your OmniBlend until smooth, using the temper through the lid of the jug to create a smooth creamy texture. When using the frozen fruits, you can eat immediately, or freeze for 30 minutes. Layer with double cream yoghurt and serve with nuts & seeds of choice.
We just had to try this Super-Food Protein Loaf that seemed so apt for this Cape Town Cycle Tour weekend, where most Capetonians are either cycling or standing and walking around to support cyclists. In both cases, a protein boost is in order. With both almonds and pumpkin being high in protein, this loaf will keep you going!
The original recipe is a bit ambiguous about what type of flour to use, as it claims to be gluten-free. We decided not to go the gluten-free route, and used the Eureka Whole Wheat Meal, which adds to the nutty flavour and adds fiber. And then the Marmite… to say the least, it’s an acquired taste… So we’ve been very careful, and reduced it to a tiny teaspoon. Just to give it that salty bite. And as Marmite contains a lot of salt, and the seeds add a lot of flavour too, we didn’t add any additional salt.
For grinding the almonds, we used the OmniBlend I with a 2l jug. After soaking the almonds for a few hours, and then drying them, we only pulsed the nuts about 5 times to make a course almond meal. This type of loaf with seeds doesn’t call for a fine almond flour, so we opted for a rough grind. If you prefer it finer, just pulse a few times more. Rather pulse than blend though, to avoid it turning into butter.
Soak the raw almonds in water, and leave for a few hours. Rinse the almonds, and then dry, before starting to grind them in the blender. You would be adding to much moisture to the meal, and you want to keep it a course dry grind. Pulse the dried almonds in your OmniBlend just a few times, for a course almond meal.
We only pulsed 5 times to keep the almond grind course. Pulse a few times more if you prefer a finer grind.
For the yeast mixture, combine yeast, lukewarm water, and olive oil in a jar, and leave for 5 minutes.
Add the whole wheat flour, ground almonds, and seeds to a large bowl, and mix together. Pick the leaves of the rosemary, chop very fine, and add to the flour mixture. Make a well in the middle of your flour and seed mixture.
Crack in the eggs, add the Marmite and beat together using a large whisk, then pour in the yeast mixture. The batter will be very runny, don’t worry about that.
Pre-heat the oven at 180C, and prepare a 28cm loaf tin with baking paper.
Pour the batter in the loaf tin, and bake for 1 hour, or till golden brown. Test whether it’s ready with a skewer, which should come out clean.
Transfer to a wire rack to cool for at least 20 minutes before eating, then serve.
We served it with low fat cottage cheese, Italian tomatoes, and basil.
It’s a keeper for any action-packed day!
Adding veggies to your breakfast is a great way to increase your daily vegetable intake. For some eating veggies for breakfast sounds a bit daunting, but we promise, this spread incorporates all the goodness, and is a yummy side dish for your bacon & eggs breakfast.
For this spread we’ve kept it simple, and chosen the 3 ingredients for their nutritional value. The chickpeas boost this spread with their protein power, to keep you feel satisfied for longer. Chickpeas are cholesterol-free, and also add dietary fiber and potassium.
Cottage cheese contains probiotics, and are also a source of vitamin B12 and calcium. Additional calcium is provided by broccoli, which is one of the vegetables that for all its benefits you can hardly eat enough of, and because you’re eating it raw, all nutritional value is preserved.
To make this spread, we’ve used the OmniBlend I with a 2 litre jug. For this kind of dishes even though the portion is small, the larger jug works better because of its slightly tapered shape. As the 2ltr jug is a bit narrower at the bottom, you can blend the ingredients more easily to a paste, using the tamper as you blend.
So here we go, a super nutritious spread to rev up your morning!
Frozen broccoli makes for a convenient solution to always have broccoli at hand, which comes in handy when you want to add broccoli to your smoothies, or in soups.
Simply add all ingredients to the jug, put the lid on, and blend on low speed. Use the tamper (only through the hole in the lid) to ensure all ingredients are blended evenly to a smooth spread. Ready! It’s as simple as that.
This spread can also be used in wraps, on burgers, or for a bread & cheese platter.