MORLIFE

Food impacting on mood is definitely a thing! Understanding the

food-mood connection can be the difference between feeling grumpy
and out of sorts to feeling great and positive about your day.
So deciding what you eat does matter.

Although we all already know that highly processed foods and sugar
are not great for us, we don’t seem to know enough about mood
boosting foods.

In our latest e-cookbook we’ve curated a selection of recipes for you

that include foods that have a powerful effect on mood, including
salmon, blueberries, oats, chia seeds, avocado, nuts, bananas and
yes, even chocolate!

Remember your mood, starts with the food you put on your plate – so
we’ve made it easy for you to choose well with this delicious selection
of recipes from us and some of your favourite instagrammers.
Salmon Couscous Bowl - Steph Pase ......................................... PAGE 1

Banana & Blueberry Sunday Pancakes - Stephie Prem ........... PAGE 2

Pumpkin & Feta Salad - Shontina Rose ...................................... PAGE 3

Turmeric Hot Chocolate - Morlife ................................................ PAGE 4

Notella – Amelia Marni ................................................................. PAGE 5

Turkey & Cranberry Salad - Morlife ............................................. PAGE 6

Lavender Blueberry De-Stress Smoothie – Lola Berry ............. PAGE 7

Wholey Moly Brekkie Muffins – Natural Harry .......................... PAGE 8

Choc Protein Fudge - Morlife ...................................................... PAGE 9

Vegan Choc Mousse Tart – Hazel & Cacao ................................ PAGE 10

Quinoa Salad – Lisa Messenger .................................................. PAGE 11

Lemon Cheesecake Balls - Morlife .............................................. PAGE 12

Clean Treat Peanut Butter Cups – Ashy Bines .......................... PAGE 13

Loaded Sweet Potato Toast – Sarah Rav .................................. PAGE 14

Morlife Gift ..................................................................................... PAGE 15

Contributers ................................................................................... PAGE 16

INGREDIENTS: METHOD:
1 salmon fillet 1. In a pan on medium-high heat add 1 tbsp of olive oil,
1 cup couscous rub the salmon fillet in salt and cook on each side for
½ tsp bone broth powder or beef stock powder
approximately 3-5 mins depending on thickness.
7 cherry tomatoes, quartered
2. Whilst the salmon is cooking, combine 1 cup of
½ large cucumber, quartered
couscous, 1 cup boiling water and the bone broth or
1/2 cup natural Greek yogurt
beef stock powder in a heatproof bowl, cover with lid
Zest of one lemon or juice of one lemon
Salt + pepper to taste and leave to stand for 5 minutes.

3. Once the couscous is cooked, fluff with a fork and stir

through the cherry tomatoes and cucumber.

4. In a small bowl add the Greek yogurt, lemon zest or a

squeeze of lemon juice and salt to taste. Stir to combine.

5. Serve the couscous to the side of the salmon and top

the salmon with the lemon Greek yogurt dressing.

S T E P H PA S E | @ J U S TA N O T H E R M U M M Y B L O G
Organisation Queen Steph Pase @justanothermummyblog is obsessed with organisation and truly believes in its power as the
perfect antidote to stress. This blogger, wife and mama believes conquering chaos can totally transform your life on every level
making your whole life run smoother, save you money and help put you in a better head space!

Morlife Mood Food E-Book 1.

BANANA &
BLUEBERRY
PANCAKE INGREDIENTS: METHOD:
1/2 cup gluten free flour 1. Combine all pancake batter ingredients except
2 eggs the blueberries in a mixing bowl. Slowly fold in the
1 mashed banana
blueberries being careful not to overmix.
1/2 cup almond milk or nut milk of choice
2. Heat a large non-stick frying pan over medium
1/2 tsp Morlife Maca Powder
heat. Brush pan with butter. Using 1/4 cup mixture per
1/2 tsp cinnamon
pancake, cook 2 pancakes for 3 to 4 minutes or until
1/2 cup frozen blueberries
bubbles appear on surface.

TO SERVE: 3. Turn and cook for 3 minutes or until cooked through.

1 cup coconut yoghurt Transfer to a plate.
1 tbsp Morlife Adaptogenic De-Stress 4. Repeat with remaining mixture, brushing pan with
Toasted walnuts, on top butter between batches. Serve.
Extra frozen blueberries or fresh blueberries on top
5. Combine the De-Stress and the coconut yoghurt in

a small bowl and add a dollop to each pancake serving

along with toasted walnuts and additional blueberries to

taste.

STEPHIE PREM | @STEPHIEPREM

Steph Prem is a former Winter Olympian, Speaker, Coach and Founder of health and wellness business Studio PP. Steph‘s
passion for health is infectious, she is also a coeliac and is as creative and inspiring in the kitchen as she is in her workouts.

Morlife Mood Food E-Book 2.

 PUMPKIN METHOD:
1. Preheat oven to 200oC.

& FETA Place the pumpkin pieces onto a lined baking tray, drizzle
with extra virgin olive oil and sprinkle with thyme. Roast in

SALAD the oven for 40 minutes or until soft.

2. In a fry pan on a low heat gently toast the pine nuts
INGREDIENTS: until fragrant and browned. Set aside.Add the mushrooms
1 cup spinach leaves to the fry pan and cook on a medium heat. Set aside.
¼ pumpkin, diced into small cubes 3. In a small jar with lid add the balsamic vinegar and
1 tbsp fresh or dried thyme leaves honey and shake to combine. Set aside.
¼ cup sliced mushrooms 4. Place the spinach leaves, avocado and capsicum into
1 avocado, sliced into wedges a medium sized serving bowl, sprinkle with feta and toss
25g feta to combine. Add the pumpkin, mushrooms and pine nuts
½ red capsicum, sliced into thin strips or diced and toss again. Drizzle with the honey balsamic dressing.
1 tbsp pine nuts

SHONTINA ROSE | @SHONTINAROSE

International fashion model and lifestyle influencer, Shontina Rose, has always been passionate about leading a healthy
and active lifestyle, as well as sharing it with her followers through her social media and 28 day eBook! Her goal is to
provide inspiration through healthy eating and exercise, so that you too can become the best version of YOU.

Morlife Mood Food E-Book 3.

TURMERIC
HOT CHOCOLATE
INGREDIENTS: METHOD:
3 cups milk of your choice (we used oat milk) 1. Add all ingredients to a saucepan and place on the
2 tbsp Morlife Cacao Powder stove on a medium heat.
½ tbsp Morlife Turmeric Powder 2. Bring the milk to a boil, stirring constantly with a
1 tsp Morlife Monk Fruit whisk.
1 tbsp maple syrup 3. Reduce the heat to a simmer after boiling for 5
1 cinnamon stick minutes.
4. Remove from the stove after simmering for 10
minutes. Pour into 2 mugs or heat proof glasses and
enjoy.

Morlife Mood Food E-Book 4.

NOTELLA
INGREDIENTS: METHOD:
1/2 cup natural cashew or almond butter 1. Add all ingredients to a bowl and mix until well-
1/3 cup coconut oil, melted combined.
1/3 cup Morlife Cacao Powder
2. Pour the mixture into a pan of your choice and place
1 scoop Morlife Plantiful Protein Powder in Choc
in the freezer to set for 4 hours.
Delight
3. Once set, slice the fudge how you please and transfer
1 tsp Morlife Monk Fruit Powder
to the fridge.
3 tbsp maple syrup
1/8 tsp salt
1 tsp vanilla extract

AMELIA MARNI | @AMELIAMARNI

Amelia featured on the first season of Australia’s Love Island, and quickly amassed a loyal following of food, fashion and style
fans, all eager to covet Amelia’s take on beauty looks and health and fitness trends. Studying nutrition has enabled Amelia to
seamlessly integrate her vegan lifestyle and wellbeing tips into her content where she shares details of her daily routine to her
dedicated audience.

Morlife Mood Food E-Book 5.

TURKEY & VINAIGRETTE:
1/3 cup olive oil

CRANBERRY 3 tbsp lemon juice

1 tbsp balsamic vinegar

SALAD 1 tbsp dijon mustard

1 small clove garlic
1/2 tsp sea salt
INGREDIENTS: 1/4 tsp pepper
1 turkey breast 1 tsp Morlife Adaptogenic De-Stress
1 cup baby spinach
85g crumbled goats cheese METHOD:
1 avocado, diced 1. Add all of the vinaigrette dressing ingredients to a
1/4 cup pomegranate seeds blender and blend until smooth. Set aside.
2 tbsp balsamic vinegar 2. Assemble the salad however you please and drizzle
1 tbsp honey with the vinaigrette dressing.

Morlife Mood Food E-Book 6.

LAVENDER BLUEBERRY
DE-STRESS
SMOOTHIE
INGREDIENTS:
2 cups of frozen blueberries
2 tbsp extra virgin coconut oil
½ cup macadamia nuts (pre-soaked in hot water)
2 cups coconut water
1/4 - 1/2 teaspoons Morlife Monk Fruit
2 tbsp of Morlife Chia Seeds
1 tbsp Morlife Adaptogenic De-Stress
Then a few more chia seeds for the top
And a sprinkling of dried lavender (I just buy the dried
tea and sprinkle this on top)

METHOD:

1. Pop everything but the last chia seeds and lavender

into a blender and blend until smooth.

2. Pour your concoction into a glass and top with the

chia seeds and lavender sprinkles!

I know this one sounds really fancy pants, and

well I guess it is, but it looks so pretty and
tastes unreal so I had to share it with you! It’s
an impressive one to whip up for your mates too
- Lola Berry

LOLA BERRY | @YUMMOLOLABERRY

Nutritionist, yogi and cook book author, health and wellness is a big part of Lola’s life. She loves being asked to share her
delicious recipes that have been created to nourish you from the inside. She absolutely aligns with the Morlife philosophy,
believing food is medicine – and it absolutely has to taste good too!

Morlife Mood Food E-Book 7.

WHOLEY MOLY
BREKKIE
MUFFINS METHOD:
INGREDIENTS: 1. Preheat oven to 180oC., fan forced.
MAKES 18 MINI MUFFINS OR 8 MEDIUM MUFFINS 2. Add all ingredients except for the blueberries to
2 ripe frozen bananas your food processor. Pulse to combine and blend until
2 cups organic, whole rolled oats smooth and evenly combined. Add the blueberries and
2 tbsp tahini fold through.
2 tbsp shredded coconut 3. Fill silicone cupcake molds with the mixture. Place in
1/8 tsp salt the oven to bake for 20 minutes for mini muffins and 35
1 tsp baking powder minutes for med-large. Remove from the oven and leave
1 tsp vanilla (I used powder) to rest for 10 minutes or so before releasing muffins from
1 tbsp maple syrup (optional) moulds.
1 lemon, juice + zest 4. Best served warm for brekkie or on the run. Makes a
1 cup frozen blueberries sustaining take-to-work snack.

N AT U R A L H A R R Y | @ N AT U R A L _ H A R R Y
Natural Harry is an author, speaker, plant-based whole food recipe writer, rooky surfer, mediocre open water swimmer,
clumsy goofball…Her real name is Harriet and she is super passionate about turning simple plant-based whole food ingredients
into easy to make tasty dishes.

Morlife Mood Food E-Book 8.

INGREDIENTS: METHOD:
1/2 cup natural cashew or almond butter 1. Add all ingredients to a bowl and mix until well-
1/3 cup coconut oil, melted combined.
1/3 cup Morlife Cacao Powder
2. Pour the mixture into a pan of your choice and place in
1 scoop Morlife Plantiful Protein Powder in Choc
the freezer to set for 4 hours.
Delight
3. Once set, slice the fudge how you please and transfer
1 tsp Morlife Monk Fruit Powder
to the fridge.
3 tbsp maple syrup
1/8 tsp salt
1 tsp vanilla extract

Morlife Mood Food E-Book 9.

 NO BAKE
VEGAN CHOCOLATE
MOUSSE TART
BASE: METHOD:
1 cup almonds 1. For the base, break down the walnuts and sunflower
1 ½ cup dates seeds in a food processor until they form a coarse crumb.
¼ cup sunflower seeds
2. Add the remaining base ingredients and process again
2 tbsp Morlife Cacao Powder
until sticky. If the mixture is not sticky enough, add a little

bit of water, maybe ½ tsp at a time (so that it doesn’t go

FILLING:
mushy).
1 x 300g packet organic silken tofu
200g dark chocolate of choice (I used 85%) 3. Press mixture evenly onto the base and sides of a

¾ cup almond milk lightly greased tart tin and set aside.

2 Ttbsp maple syrup (optional, omit if using chocolate 4. For the filling, meltdown the chocolate over low heat.
75% or less) 5. Pour melted chocolate and all other ingredients in a
Raspberries as garnish small blender and blend until smooth.

6. Pour filling over the base and smooth out with a

spatula.

7. Place in the fridge to set for about an hour (or longer if

needed).
8. Remove from the fridge and decorate with fresh

raspberries.

HAZEL & CACAO | @HAZEL_AND_CACAO

I adopted a whole-foods plant-based lifestyle to help me recover from a severe hormonal imbalance caused by my contraception.
My blog is focused on lots of healthy vegan and refined sugar-free desserts because they were a huge part of my recovery. I hope
that my recipes can help inspire others to eat their way to hormone balance and I hope my health articles can shed light on a lot
of important topics related to hormone health.

Morlife Mood Food E-Book 10.

QUINOA
SALAD
GARLIC & LEMON DRESSING:
2 cloves garlic, crushed
¼ cup extra virgin olive oil
Juice of one lemon
INGREDIENTS:
Salt and pepper to taste
1 x ½ cups Morlife Tri Colour Quinoa, cooked as per
packet instructions
METHOD:
½ cucumber, diced
1. Layer the salad with a layer of quinoa, layering each
Handful parsley, roughly chopped
ingredient on top.
½ red capsicum, diced
2. Shake the garlic and lemon dressing in a jar with a
8 cherry tomatoes, quartered and halved
lid or whisk in a small bowl to combine and drizzle over
¼ red onion, diced finely
salad when ready to serve.

LISA MESSENGER | @LISAMESSENGER

Lisa Messenger is the vibrant, game-changing founder and CEO of Collective Hub, an international multimedia business and
lifestyle platform. This serial entrepreneur is all about making the impossible, possible and the ordinary, extraordinary.
In demand on the international speaker circuit, she is also a best-selling author and an authority on disruption in both the corpo-
rate sector and the start-up scene. She believes her purpose in life is to ignite human potential.

Morlife Mood Food E-Book 11.

LEMON
CHEESCAKE
BALLS
INGREDIENTS: METHOD:
1 cup coconut cream 1. Add all ingredients to a food processer except the
1 large lemon (zest and juice) coconut and blend until mixed.
3 tbsp rice malt syrup
2. Put the mixture in the freezer to set for 1 hour.
1 cup almond meal
3. Remove mixture from the freezer and roll into 12 balls.
1/2 cup oats
Roll those balls into the shredded coconut and place in
1/4 cup Morlife Chia Seeds
the fridge or freezer until set and ready to serve.
1/4 teaspoon Morlife Adaptogenic De-Stress
1/2 cup shredded coconut

Morlife Mood Food E-Book 12.

CLEAN TREAT
PEANUT
BUTTER CUPS
INGREDIENTS: METHOD:
Ashy Bines Chocolate Choc Chip Treats 260g 1. Make Chocolate Choc Chip Treats as per packet
200g peanut butter instructions.
200g vegan dark chocolate, melted
2. Divide among cupcake tray to create bases.

3. Divide peanut butter among cupcake tray to create

the filling

4. Melt the dark chocolate in a saucepan on low heat,

then divide among the cupcake tray.

5. Set in the fridge for 3 hours and enjoy!

ASHY BINES | @ASHYBINES

Entrepreneur, personal trainer, speaker, wife, mother and design powerhouse, Ashy is on a mission to
encourage, support and empower women across the globe. Her aim is to is to share all the resources and
knowledge you need to live your best life – and she absolutely believes this starts with your health.

Morlife Mood Food E-Book 13.

 METHOD:

1. Holding the sweet potato in one hand, carefully slice a

SWEET
.5 cm slice out of it to resemble a toast slice. Repeat this

step 2 more times until you have 3 slices.

2. Insert the thinly cut slices into a toaster (similar to

POTATO bread) and toast the slices on high. Alternatively, you can

TOASTS
toast them in a toaster oven or in the oven on a roasting

tray.

3. After the sweet potatoes pop up from the toaster, check

MAKES 3 SLICES to see if they are fork tender, and toast longer if desired.

4. Depending on your toaster, you may also want to turn

INGREDIENTS:
down the toaster setting to Medium.
1 small sweet potato
5. Remove the sweet potatoes from the toaster, and allow
2 soft- or hard-boiled eggs
them to cool on a wire rack whilst you toast the pumpkin
1 avocado, sliced
seeds in a frying pan.
1 cup Morlife Tri Colour Quinoa, cooked as per packet
instructions 6. Top the sweet potato toasts with the quinoa, avocado, 1

2 tbps toasted pumpkin seeds egg and sprinkle with the toasted pumpkin seeds and salt
Salt and pepper to taste and pepper.

S A R A H R AV | @ S A R A H R AV
Sarah Rav is a Medical Student & Social Media Influencer with an inspiring story of recovery from Anorexia Nervosa. She uses
her platforms to spread awareness of mental health & illness, and inspire others to seek help, speak up & discover what it truly
means to thrive in a body that you respect & love.

Morlife Mood Food E-Book 14.

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 CONNECT

S T E P H PA S E STEPHIE PREM SHONTINA ROSE

ASHY BINES

LOLA BERRY LISA MESSENGER SA R A H R AV

N AT U R A L H A R R Y HAZEL & CACAO AMELIA MARNI