Recipes – LEAH ITSINES

Recipes

Blueberry Crumble

Blueberry Crumble

I LOVE a healthier, sweet treat and this crumble was the perfect little present to myself!! I used the new Macro Certified Organic Frozen Blueberries, part of the frozen fruit selection at @woolworths_au and I absolutely loved it! This recipe is PERFECT for kids as a little night time treat (and you can sneak one too!). If you're looking for something thats a bit healthier, and delicious too...then this has got to be your new favourite!Serves: 3 Prep time: 10 minutes Cook time: 20 minutes Ingredients:Filling: 450g Macro Certified Organic Frozen Blueberries¼ cup of waterCrumble: 1 cup of Macro Certified Organic Australian Rolled Oats 1 cup of Macro Australian Almond Meal ¼ maple syrup¼ cup of Macro Certified Organic Coconut Oil, melted 2 tbsp dessicated coconut 1 tsp vanilla essence Directions: Preheat oven to 180 degrees celsius. In a small non stick pan, heat blueberries for 10 minutes with the water on a low heat. To make the crumble, add all ingredients under “crumble” to a mixing bowl and mix well with your hands. You want to grab a handful of mixture and squeeze it and for it to stick together. In 3 small ramekins, evenly divide the berries into the bottom and top with the crumble. Place into the oven for 15 minutes or until lightly golden on top. Serve with some coyo or yoghurt!
Cheesy Roast Garlic and Cauliflower Soup

Cheesy Roast Garlic and Cauliflower Soup

It's getting colder here which means...it's soup season!! I love meal prepping my soups in big batches so I can freeze for a super simple and easy meal.  Serves: 6 Prep Time: 10 minutes Cook Time: 1 hour Ingredients: 2 tbsp olive oil  1 tbsp fresh thyme leaves, roughly chopped Salt and Pepper to taste 5 cups of vegetable/chicken stock 1 large cauliflower head, sliced into florets 1 large brown onion, quartered 3-5 garlic cloves, whole (up to you how garlicky you'd like it!)3 medium white potatoes, diced 1/2 cup cheddar cheese (or any melty cheese you like!)1/2 cup gouda cheese (or any melty cheese you like!) Directions:  Preheat oven to 180 degrees celsius Coat the cauliflower florets with thyme, salt, pepper and olive oil. Mix well to coat all the florets. Place onto a lined baking tray (or two!) and add the garlic cloves (whole!) onto the tray. Place into the oven for 30 minutes or until lightly golden.  In a deep pot, heat a small splash of olive oil and add the onion. Cook for 2-3 minutes until it begins to soften. Add the potatoes, cooked cauliflower, garlic and mix well.  Pour in the chicken stock and cover for 20 minutes or until the potatoes are soft.  Using a stick blender (or a normal blender), blend the soup until your desired consistency.  Place the soup back In the pot over a low heat. Add the cheese and stir to melt.  Season with salt and pepper and serve! 
Apricot Chicken Bowls

Apricot Chicken Bowls

Apricot chicken is a family favourite! If you haven't tried this combo, you need too!  Apricot chicken is one that initially I was concerned with, but after trying it I was pleasantly surprised with the taste and absolutely loved how soft the chicken is.  Quick easy and delicious dinner that you can make in under an hour!  Serves: 4 Cook time: 45 minutes Prep time: 10 minutesIngredients: 4-5 chicken thigh fillets, excess fat removed  1 cup chicken stock 1 medium tomato, chopped  1  x 400g can apricot halves in juice (low sugar)  2 tbsp French onion soup mix 1 small brown onion, diced  1 garlic clove, sliced  Cracked pepper (to taste) Directions: In a large pot, heat olive oil in the pot over a medium to high heat. Add chicken thigh to the pot and lightly brown, coating the chicken with a small pinch of salt and pepper.  Remove chicken and set aside.  Add onion and garlic into the pot and stir for 2 minutes or until onion is translucent. Add apricot halves and allow to cook for 5 minutes.  Add tomaotes, chicken stock and fresh onion soup powder. Add chicken thigh and bring to a boil and then turn down to a simmer. Add a lid and leave to simmer for 30 minutes.    Remove lid and allow the mixture to thicken for 10 minutes. Remove chicken and shred using two forks. Pour apricot sauce over the top and mix through. Add as much as you think you need to coat the chicken.  Serve with rice and broccoli. 
Simple Maple Muesli

Simple Maple Muesli

This is such a simple muesli and can last forever in the cupboard (well, not until you eat it all in the first week because its SO good!)  Ingredients:  3 cups oats 3 tbsp pepita seeds Handful walnuts 2 tbsp Hemp seeds 1 tbsp Chia seeds 3 tbsp dessicated coconut 1/2 cup diced dried dates 1/2 cup maple syrup Directions: Preheat grill to a high setting. Add oats, pepita seeds, walnuts, desiccated coconut, diced dates and hemp seeds into a bowl and mix. Pour maple over the oat mixture and mix well. Pour mixture onto a lined baking tray and spread out evenly. Place under the grill for 2-3 minutes each time, using a spoon to mix around the mixture as you go. Take out when the whole mixture is beautifully golden. Typically this may take 10 or so minutes, but each grill is different! Store in an airtight container and eat over 2/3 weeks!
Basil Tuna Pasta Bake

Basil Tuna Pasta Bake

Prep Time: 10 Cook Time: 25 minutes Serves: 2 Ingredients: 2 cups of spiral pasta, uncooked1 tsp olive oil1 small brown onion, diced2 garlic cloves, thinly sliced 1 spring onion, finely sliced 1/2 medium red capsicum, Finley sliced 1/2 medium zucchini, grated and excess water squeezed out4 semi sun dried tomatoes, chopped roughly 1 cup of broccoli florets, finely diced 1 x 400g can of tinned crushed tomatoes 2 x 95g tins of Sirena Basil Infused Tuna Fresh basil, to top Parmesan cheese, grated (up to you how much!)Salt and Pepper, to taste Directions:  Cook pasta according to packet instructions, removing two minutes from the cook time.  Pre-heat oven to 180 degrees celsius.  In a deep frying pan, heat olive oil and the oil from the tuna cans (this will help enhance flavour!). Add brown onion, garlic, spring onion, capsicum, zucchini, sun dried tomatoes and broccoli florets and cook for 10 minutes. Season with salt and pepper.  Add the chopped tomatoes into the pan and season again with salt and pepper to taste.  Flake the tuna into the pan and mix through.  Add cooked pasta into the pan and mix through once more.  Add the mixture into a oven safe dish and sprinkle cheese over the top.  Bake for 15 minutes or until lightly golden.  EAT! 
Turkey Patties with Quinoa and Roast Veggies

Turkey Patties with Quinoa and Roast Veggies

I love a good cheap and healthy meal prep recipe and these Turkey Patties are the best! They're quick, easy and super tasty. You'll love this idea for lunch or dinner. Simply, pack your meals in seperate containers and you'll be ready to go for days.Serves: 4 meals  Cook time: 40 minutes  Ingredients: 500g Lean Turkey Mince, raw 1 Sweet potato, Peeled and roughly chopped 2 Zucchini, one roughly chopped and one grated finely 2 Carrots, One chopped roughly and one grated finely1 Eggplant, roughly chopped 2 tbsp. Olive oil1 tbsp Dried OreganoPinch of Salt and Pepper 3 Spring onion stalks, sliced thinly2 garlic cloves, crushed1/2 long red chilli, finely sliced 1/4 tsp turmeric powder 1/2 cup quinoa (uncooked), cooked. 1/2 a lemon, juiced Directions:  Preheat oven to 180 degrees celsius.  Roughy chop 1 zucchini, 1 carrot, eggplant and sweet potato into large chunks.  Place veggies onto a lined baking tray and coat with a pinch of salt and pepper, dried oregano and 1 tbsp of olive oil. Place into the oven for 30-40 minutes or until veggies are cooked through. In a mixing bowl, add turkey, 1 grated carrot, 1 grated zucchini, spring onion, garlic, chilli and turmeric powder. Mix together.   On a non stick pan, splash a tbsp of olive oil over medium to high heat. Form the turkey mixture into small patties and cook for 3-4 minutes on each side. Once the veggies are done, place them into a large mixing bowl and add the cooked quinoa. Season with salt and pepper and a big squeeze of lemon. Divide the patties and the quinoa salad into three containers and store in the fridge for your meal prep!
Moroccan Carrot Hummus

Moroccan Carrot Hummus

Who doesn't love Hummus? But sometimes....we need to take it up a level! I used Woolworths Macro Organic Carrots to create this delicious Moroccan Carrot Hummus! It's super easy to make and is actually for good for you! This healthy snack is perfect for work and school lunches, and looks amazing served on a big dip platter! The orange colour makes it pop! You and your whole family are going to love this recipe. Makes: 2 cups Cook Time: 20 minutes (Carrots) Ingredients: 400g can of chickpeas, drained and rinsed500g Macro Organic carrots, peeled and sliced intro bite size pieces2 tbsp morroccan spice1 tsp cayenne pepper3 tbsp lemon Juice2 garlic cloves, crushed1/2 cup olive oil (more if needed)Sprinkle of Salt and Pepper Directions: Pre-heat oven to 200 degrees celsius. Coat the carrot chunks in a small amount of olive oil and the morroccan spice. Place onto a lined baking tray and into the oven for 30 minutes until cooked through. Once cooked, allow to cool. In a food processor, add chickpeas, cayenne pepper, lemon juice, garlic, olive oil and salt. Blitz for 30 seconds. Add roasted carrot into the blender and whiz until your desired consistency.
Chilli Lime Chicken Meal Prep

Chilli Lime Chicken Meal Prep

Spice up your meal prep game with this delicious Chilli Lime Chicken recipe! Packed with my favourite veggies, sweet potato mash and broccoli, this recipe is super quick, easy and, most importantly, packed with flavour. In less than 30 minutes, you'll have 3 meals prepped and ready to go for the week. How easy is that? Serves: 3  Prep Time: 15 minutes  Cook Time: 20 minutes  Ingredients:600g sweet potato, peeled, raw and chopped into bite sized pieces 500g chicken breast, uncooked, sliced into strips1 teaspoon smoked paprika¼ teaspoon cayenne pepper½ ground coriander1 tbsp tomato paste2 fresh garlic cloves, crushed2 tbsp olive oilPinch of pepperPinch of salt6 broccolini stalks1 tsp chives, finely chopped 1/2 lime, juiced 1 small red chilli, deseeded and chopped Directions: 1. After peeling and chopping the sweet potato, place into a deep pot and cover with water and place onto a high heat, bring to a boil and then leave to simmer for 20-25 minutes or until soft.  2. In a small bowl, mix paprika, cayenne pepper, ground coriander, tomato paste, 1 crushed garlic clove, olive oil, lime juice, salt and pepper. Combine throughly.  3. Add chicken strips into this bowl and coat well. Leave to marinate in the fridge for 2 hours (or overnight if you can!).  4. Cook chicken in batches in a small pan with a splash of olive oil until fully cooked through.  5. Drain water from sweet potato and transfer into a large bowl. Begin to mash with a fork or potato masher until smooth. Add fresh chives and a pinch of salt and pepper. Mix throughly.  6. Wiping the pan used for the chicken, add another splash of olive oil and add in the remaining garlic clove and the fresh chilli. Add in the broccolini and cook for 4-5 minutes or until it begins to soften (you still want a crunch!) 7.Divide the ingredients into three containers. I used 1/2 cup sweet potato mash, 3 broccolini stalks and around 120g of chicken.  Hope you LOVE this recipe! Don't forget to come over on instagram and let me know if you do! @leahitsines or TAG me in the image so I can see your beautiful creations!  Love, Leah x
Fig and Banana Bread

Fig and Banana Bread

This vegan version of my popular Banana Bread recipe is so easy, sweet and delicious, you'd never guess it's a healthy treat! Pack it in your kids lunch boxes, enjoy it as a work snack or serve it up at a party - it's always the perfect time for this amazing Fig and Banana Bread. Serves: 8 slices  Prep time: 10 minutes Cook Time: 30 minutes Ingredients: 1 cup Almond Meal3 ripe bananas, Mashed1⁄4 cup Macro Organic Coconut flour1⁄4 cup maple syrup 2 figs, fresh (or dried if you can’t find!), peeled and mashed 3 “flax eggs” (1 tbsp ground flax seeds, 3 tbsp water per egg) 1 tsp baking powder 1 tsp apple cider vinegar Pinch Of Cinnamon Directions: Preheat oven to 180 degrees celsius Place all ingredients in a bowl and use a spoon to combine all ingredients together. Pour into a pre lined cake tin and bake in the oven for 40 minutes, or until brown. Using a skewer, poke it deep into the cake; if it comes out clean, it’s ready! *Instead of “flax egg” you can use regular eggs.
Bounty Overnight Oats

Bounty Overnight Oats

Chocolate for breakfast will be your reality with these healthy yet super delicious Bounty Overnight Oats! In 5 minutes, you can meal prep this easy recipe so breakfast is all ready to grab and go in the morning. Plus, this recipe is vegan! So everyone can enjoy it. Yay!  Serves: 2 (makes two breakfasts) Ingredients:1 cup of rolled oats2 tsp maple syrup 1 tsp vanilla extract  1 cup of coconut milk2 tbsp cocoa (or cacao!)2-3 tbsp dessicated coconut Directions: Add oats, maple, vanilla extract, coconut milk, cocoa and dessicated coconut into a large mixing bowl and mix well. Divide evenly into two containers.  Place in the fridge overnight. Enjoy for breakfast the next morning! These can be had hot or cold (my favourite is warm!) 
Snickers Hot Cross Buns

Snickers Hot Cross Buns

Whether it's Easter or you just have a massive craving for Hot Cross Buns, this recipe is your new best friend! It's so easy, sweet and delicious but surprisingly healthy. Serve them up with some butter and you've got an amazing treat that the whole family will enjoy.  Makes: 8 Cook time: 20 minutes Prep time: 30 minutes  Ingredients: 2 cups of wholemeal spelt flour 7g yeast packet1/4 cup maple syrup 1 tbsp brown sugar 1/4 cup dated, pips removed and diced 1 egg 1/2 cup almond milk 3 tbsp coconut oil 1 tbsp cacao powder 1 tbsp orange juice1 tsp vanilla extract For the cross: 1/4 cup flour1 tbsp cacao powder 5 tbsp water (more if needed) Directions:  Preheat oven to 180C/350F. In a small bowl, add maple syrup, almond milk and place in the microwave for 20 seconds to slightly warm (you don't want it boiling) Once warm, add yeast and whisk for 20 seconds. Set aside.  In another bowl, add egg, orange juice, coconut oil, cinnamon and vanilla extract. Whisk until light.  In a large bowl, mix together the flour, brown sugar, cacao, yeast mixture and the egg mixture. Mix until it combines. Add dates and mix through.  On a floured surface, kneed the dough (add a little more flour if still sticky) and kneed until soft. Place back into the bowl and allow to raise lightly for 40 minutes.  Divide the dough into 8 even balls and place onto a lined baking tray.  Combine ingredients for the cross into a small bowl and mix. Place into a piping bag and pipe a cross over the bun.  Place into the oven for 20 minutes until cooked through. 
Asian Power Bowl

Asian Power Bowl

Packed with salmon, soba noodles, veggies and edamame beans, this asian salmon power bowl recipe has everything you need for a super healthy and easy lunch that will fuel you through the day. It's a great alternative to your traditional chicken power bowl and makes work lunches 10x more delicious. Trust me! You're going to love this.Prep time: 15 minutes Cook time: 15 minutes Serves: 2  Ingredients: 90g Soba noodles (dried)1/2 cup edamame beans, shelled 1 large salmon fillet, skin off Slaw: 1 carrot, sliced into thin strips 1 cucumber, sliced into thin strips 1/4 small red cabbage,  sliced into thin strips 2-3 large mint leaves, roughly chopped 2-3 sprigs of fresh coriander, roughly chopped1/2 small red capsicum, sliced into thin strips Dressing: 1 tbsp sesame oil 2 tbsp soy sauce 1 tbsp fish sauce pinch of chilli flakes 1/2 lime, juiced 1 tbsp fresh coriander, chopped Directions:  Cook soba noodles according to packet instructions. Set aside.  In a small bowl, add all ingredients under "slaw" into a large bowl and mix well.  Heat a small pan with a small splash of olive oil to a medium high heat. Place salmon onto the pan and season with salt and pepper. Cook for 6-7 minutes or until cooked to your liking.  In two serving bowls, divide the slaw, edamame and soba noodles.  Flake the salmon using a fork and divide between the two bowls. Pour the dressing evenly over the bowls and eat! 

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