Almond Joy Energy Bites

As i'm a relative newbie to this lifestyle i find a lot of inspiration and ideas from other pages. One brilliant one is called My Whole Food Life (www.mywholefoodlife.com). This recipe below is one of theirs.

Makes about 12

Ingredients

• 1 cup almonds
• 1 cup desiccated cocnut
• 10-12 Medjoo Dates
• 1 Tbsp Coconut oil melted
• 2 Tbsp water

Method

1. In a food processor combine the almonds and coconut until fine
2. 
   
   
3. Then add the dates, coconut oil and water.
4. Pulse until you see a dough start to form
5. 
   
   
6. Roll into balls and store in the fridge to firm up

(these can also be stored in freezer and consumed later.. if you can last that long :) )

Chia Porridge or Pudding (low carb)

For a breakfast on the go this requires about one minute preparation and then leave it in fridge over night. Easy as and you can vary the ingredients for different favorite flavors that you like

Ingredients

• 2T Chia seeds
• 3/4-1 cup almond milk
• 1/2 scoop vanilla protein powder
• Flaked almonds
• dash Cinnamon

Method

1. Add all the ingredients into  bowl or jar and stir up to make all ingredients covered by the milk and a smooth/runny texture
2. 
   
   
3. leave in fridge overnight ( or if pudding 1-2 hours should do it)
4. In the morning take it out of the fridge and add any fruit/nuts/yogurt that you would like on top.

This can also be made with mashed banana for higher carb meal :-) . So basic ingredients chia seeds, almond milk and banana left overnight to soak. 

In the morning i added some flaked almonds and blueberries to the top.. You can add anything like chopped walnuts, greek yogurt, berries, depending on your tastes. 

Choose Natural Sugars - Choose to avoid Refined Sugars

I can't speak for everyone when i talk about sugar addiction.. But i can speak for myself.. When I first went on a sugar detox.. i had a my eyes wide open.. I thought well i can do this. how difficult can it be… You do go through the tiredness, the nausea, the crankiness… it really is addictive. (apparently more addictive than drugs) .. so weaning yourself off it doesn't necessarily come easy..

However if you can take the time to do it.. I try to keep the recipes here free from processed sugars, and try to use Raw Honey, Bananas , Dates and other natural sugars

Here's an interesting graphic i came across regarding sugars addiction and our health

A few things on the harmful effects of sugar also are

So do yourself a favor today… If looking for something 'sweet treat'.. Avoid a shop bought bar, cake or  refined sugars..

Reach for natural sugars instead such as a piece of fruit :)

Mug Cake

Probably the simplest, easiest and quickest cake you can make.. Well it's certainly the quickest one i've made AND i was pleasantly surprised by the taste too..

Went well with my cup of tea, and goes well if you're craving a 'treat'

Ingredients

• 1 Large Egg Beaten
• 1 Tbsp Ground Almonds
• 1 Tbsp Coconut Flour
• 1 Tbsp Raw Honey
• 1 tsp vanilla extract
• 1/2 tsp chia seeds
• 2 Tbsp cocoa nibs

Method

1. Crack the egg into a mug and use a fork to beat it up.
2. Add in the remaining ingredients into the mug and beat up until mixed together well
3. 
   
   
4. Heat in the microwave for 1 minute
5. Take it out and check the consistency.. If needs be then heat for a further 30 seconds (as microwave heats vary)
6. 
   
   

Super Tasty Energy Bars

I got this recipe from a friend of mine, and i've made it a lot.. I even made the bars and took them with me when i was training and taking part in an event called Gael Force West.. I didn't take any energy gels.. just a few of these and they kept me going …

Ingredients

• 1 and 1/2 cup ground almonds
• 1 and 1/2 cup ground walnuts
• 1/4 cup sunflower seeds
• 1/2 cup pumpkin seeds
• 1/2 cup raisins (chopped dates or sultanas)
• 1 banana mashed
• 1/4 cup agave syrup (raw honey or maple syrup)
• 1 cup dried cranberries
• 1 tsp cinnamon (nutmeg or cardamon)

Method

1. Preheat the oven to 135degC
2. Mix all the ingredients into a large bowl. The mix should be quite sticky
3. Make sure everything is coated with the mashed banana and syrup
4. 

   
   
   
   
5. Using wet fingers press the mix into a 7x11" lined baking tray
6. 
   
7. Bake for 30 mins to 1 hour depending on degree of 'chewiness' required
8. After allotted time remove from oven and press on wire tray to cool
9. 
   
   
10. Cut into slices and store in the fridge

These also freeze well :)

Mmmmmm Berry Muffins

What better than a saturday treat of a muffin.. Right… well with this recipe you can have ALL the treat with none of the guilt… No refined sugar, dairy free and gluten free

Prepare them the night before for a perfect on the go breakfast or anytime of the day snack

My friend Edel gave me this recipe. and it's so simple to make and so rewardingly tasty

Ingredients

• 3 eggs
• 2 tbsp of almond flour
• 1 tbsp chia seeds
• 1 ripe banana
• handful of berries
• 1 tsp cinnamon
• splash of unsweetened almond milk
• 6 dates
• seeds/chopped nuts for the top of each muffin

Method

1. Preheat the oven to 180/190C
2. Add all the ingredients into the blender EXCEPT the dates and seeds/nuts for the top of the muffin
3. Blend until smooth
4. Grease a muffin tray with coconut oil
5. Place a date at the bottom of each muffin case
6. Pour the mixture evenly between each muffin case
7. Sprinkle nuts/seeds at the top of each muffin case
8. 
   
   
9. Bake in the oven for 25 minutes or until golden on top
10. 
    
    
11. Remove from oven and muffins should easily be removed from the muffin cases
12. Once removed leave on a wire rack to cool

Serve with some Full Fat Natural Greek Yogurt and Fresh berries, or as a snack with a cup of tea

Chicken 'curry' stir fry

So this one is a curry without the curry 'sauce' as such, just using spices and coconut oil… But you are in for a treat.. It's very tasty.. and very spicy too.. if that's what you like.. if not you can always ease off on the curry powder a bit

Ingredients

• 2 Chicken Breasts - diced
• 1 red bell pepper - cut into strips
• 1 green bell pepper - cut into strips
• 1 head broccoli chopped into bite sized pieces
• 4 cloves garlic - finely sliced
• 4 spring onions - chopped
• 2 tbsp coconut oil
• 1 tbsp Tumeric
• 1.5 tbsp curry powder ( i used mild)
• 1.5 tbsp smoked paprika

Method

1. Melt 1 tbsp coconut oil in a pan on medium heat
2. Add the spring onion and garlic and fry until golden
3. Add the chicken and fry until browned or cooked through
4. Add the remaining vegetables and stir until cooked through or browned
5. 
   
   
6. When the chicken and vegetables are cooked through add the remaining coconut oil and spices 
7. Combine well so that the spices cover the chicken and the vegetables
8. Serve hot

If you want you could serve this dish with quinoa or rice; however i had it with a side salad of spinach and rocket and it was delicious :)
Enjoy

Guacamole

Serves 2-3

Ingredients

1 avocado

2 cloves garlic

juice of 1 lime

1 red chilli chopped

juice of a handful of cherry tomatoes

1 spring onion finely chopped

Method

Remove the flesh from the avocado

Place all ingredients in the blender and Mix 

To serve

Put in a bowl and add some chopped spring onion as a garnish

Chicken Pizza

Pizza without the dough, Pizza without the bread even.. Grain Free.. Dairy Free… Sure why not just use the chicken itself as the base..

The recipes just using the toppings that i chose today, but the beauty about this and of course any pizza is that you can add whatever you like on to it

Serves 4

Ingredients

• 4 Chicken Breasts 
• 1/2 Yellow Pepper
• 1/2 Green Pepper
• 6-8 Mangetout (finely chopped)
• 1/3 Courgette (finely chopped
• 1 Spring onion (finely chopped)
• 1 egg
• Handful spinach
• 2 Tbsp tomato puree ( or pasata, or i even used my homemade roasted red pepper pasta sauce)

Method

1. Pre Heat the oven to 180deg
2. Butterfly the chicken breasts and places on a baking tray
3. 
   
   
4. Finely chop up all the peppers, mange tout, courgette and spring onion
5. 
   
   
6. Spread the tomato paste onto the chicken breasts
7. Sprinkle the peppers, onion, mange tout, courgette, over each chicken breast
8. 
   
   
9. Place in the oven and bake for 15-20minutes
10. Crack open egg and beat using a fork
11. Remove chicken from oven and sprinkle over spinach on top
12. Spoon over some egg onto each chicken breast
13. Place back in the oven for 5 minutes 

Serve :-)

Banana Pancakes/Omelette

Must be on a banana themed roll today.. When my little one asked for a pancake this morning it wasn't difficult to find the ingredients and made in minutes :-)… Possibly most houses have bananas and eggs at the ready!?!

Ingredients

• 2 eggs
• 1 banana
• 1 Tbsp coconut oil

Method

1. Crack the eggs into  bowl and whisk up with a fork
2. Mash the banana well and add it to the eggs
3. Whisk the mixture together with a fork
4. Heat up the coconut oil in a pan on a low heat until melted
5. Pour mixture into pan and fry until golden.
6. Flip over and fry on the other side.

I've found if you fry this on a low/medium heat, it cooks better and doesn't stick or burn.

Serve on its own or with yogurt, berries and chopped nuts :)

Banana Ice Pops

This one is quick and easy and tasty for all the family.. The little ones really enjoy their 'ice-creams' too..

Ingredients

• 1 banana
• 2 Tbsp Full fat Greek Natural Yogurt
• handful flaked almonds
• 1 tsp cinnamon

Method
chop up banana into 3
put each third of the banana on a ice pop stick
Roll the banana in the yogurt, until coated
Roll the banana/yogurt in the flaked almonds
Sprinkle with cinnamon

Place in ice pop container and put in the freezer to set

Almond Pancakes

I just LOVE pancakes ...but what to do if you are gluten free and dairy free...adapt of course ..

These are the pancakes I made for breakfast this morning (and no carbs either)

Ingredients

30g ground almonds

20g vanilla protein powder 

2 eggs

Almond milk

1 tsp coconut oil for frying 

Topping

2 Tbsp full fat natural Greek Yogurt

Fresh berries

Chopped nuts

Method  

Combine eggs,ground almonds, protein powder into bowl and whisk together

Add in almond milk to desired consistency 

Heat up coconut oil in frying pan

Pour in 1/2 pancake mixture and fry on a low/medium heat - flip and heat on the other side

To serve add yogurt,berries and chopped nuts 

Reward Yourself

So often in life we berate ourselves for what we have NOT done, rather than congratulate ourselves on what we HAVE done, WHERE we have come from and WHAT we have achieved…

Today take a moment to congratulate yourself, to say thank you to yourself.. and above all look after yourself..

Whether its a walk in the fresh sunshine, a nice mug of hot tea , a sit and relax.. or even a massage or retail therapy..

You deserve it

Happy Valentines Day

Yes ok.. so it's valentines day, some of you may or may not subscribe to it all.. I am indifferent, I enjoy it cause it seems to put most people in a good mood.. it's a fun day.. but i don't buy in to the whole dinner, flowers and pressure that goes with it ;0)…

Having said ALL that i did think it was a good occasion to rustle up a few valentines treats.. Now don't get me wrong.. these are also an any occasion treat.. however a few heart shape moulds.. equals valentines treats.

So for today.. Love yourself.. Look after yourself.. and above all SMILE X

Love someone to give them your last Rolo…. hows about these Raw Los

Can't take the credit for the genius of this one. I got the recipe from the following site . So thank you

http://www.mynewroots.org/site/

Rawlos

Ingredients
Raw Chocolate

• 1/4 cup coconut oil, melted
• 1 and 1/2 Tbsp cacao butter, melted
• 2 and 1/2 Tbsp raw honey (or maple syrup)
• 5 and 1/2 Tbsp raw cocoa powder (i used green and blacks)
• 1/8 tsp himalayan rock salt

Caramel

• 1/4 cup pitted dates(soak dates in warm water if they are firm, then drain)
• 2 Tbsp maple syrup
• himalayan rock salt to taste

Method

1. In a heatproof bowl over simmer saucepan of water, melt the coconut oil and cocoa butter together.
2. Remove from the heat and whisk in honey until incorporated
3. Sift in cocoa powder and combine until smooth 
4. In each chocolate mold spoon in some of the liquid chocolate and make sure to cover the sides by tilting the mold.
5. Put in the freezer for 10 minutes to allow to set
6. In a food processor combine all the ingredients for the caramel until smooth.
7. Remove the chocolate molds from the freezer.
8. Spoon in a bit of the caramel into each mold.
9. Spoon the remaining liquid chocolate over the top of each mold ensuring the caramel is covered completely.
10. Place back in the freezer to allow to set, for at least an hour.
11. Store chocolates in an airtight container in freezer for 1 month(if they last that long)
12. Don't store chocolates at room temperature for more than an hour.

Homemade Dark Chocolates

These are yummy.. even for non coconut lovers out there.. and only 5 main ingredients

Ingredients

• 1/4 cup coconut oil melted
• 1/2 cup organic cocoa powder (I used Green and Blacks)
• 1 Tbsp Raw Honey
• 1/2 teaspoon pure vanilla extract
• pinch of himalayan rock salt

Method

1. Combine all ingredients into a small bowl and mix until smooth
2. Pour the contents into sweet moulds or i also used some silicon ice cub moulds
3. Freeze until hardened for about 30 minutes and then store in the fridge

The one tablespoon of honey is used to get about 85% dark chocolate.. for Lower % just use more honey. (1 Tbsp approx 60%.. based on taste - no science )

Flavors

I decided to add a few flavors to mine and this can vary for anyones tastes.

• Frozen rasberry pieces
• Chopped Hazlenuts
• Desiccated Coconut
• Chopped almonds

you can really use anything here whatever you like with chocolate.

If wanting to add flavors the method i've used is

Method for rasberries

1. Place some of the raspberry pieces into the bottom of the mould and pour the chocolate over the top.
2. Or pour some chocolate into the mould and then the raspberry pieces and then chocolate on top
3. (don't pour the flavor directly into the chocolate before putting into the moulds as this will change the consistency of the chocolate and it won't pour into the mould)

Play around with different flavors 

Early Morning Cookies

This recipe I got from Susan Jane Murray's blog.. She called it 6am toddler cookies.. as easy baking for you and your toddler on those early mornings :-)

I think these are actually tasty for ALL the family and friends too if there is any left

(i adapted the ingredients to make it gluten free)

Ingredients

• 1 medium apple
• 1 cup gluten free porridge oats
• 1/2 cup sultanas (raisins or chopped dates)
• 2 teaspoons gluten free baking powder
• 1 teaspoon cinnamon
• 1 mashed banana

Method

1. Peel, core and finely chop the apple ( i find blender works best for this)
2. Combine in the rest of the ingredients making sure everything is covered by the banana
3. Take out a tablespoon of ingredients at a time and flatten them between your hands
4. Place on a lined baking sheet
5. Cook for 10-12 minutes at 180degC ( or a little longer if the cookies are bigger)
6. Cool on a wire tray and serve

Ketchup and Salsa

Since starting on my new healthy eating lifestyle i've been looking at alternatives to sauces or dips that i would have shop bought before. Its amazing when you start looking where you find recipes :) .. These two i found in a Baby Led Weaning cookbook.. I've sourced a few recipes from it too.. and have adapted them slightly

Spicy Tomato Salsa

Ingredients

• 2-3 large ripe tomatoes (or equivaent in cherry tomatoes)
• 1 clove of garlic
• 2 spring onions
• approx 1 tsp of fresh chill ( or chilli flakes ).. according to taste
• 2 tsp of lemon juice ( or lime juice )
• 1 tbsp extra virgin olive oil

Method

1. Chop up the tomatoes, garlics and onion and fresh chili as finely as you can. You can use a food processor too, but ensure the mix doesn't turn too mushy.
2. Mix the lemon(or lime) juice and the oil in a large bowl and add the tomato mixture and mix well.
3. Chill for a few minutes before serving

Additional
Can also add 1-2 tbsp of chopped fresh parsley or coriander and mix well


Homemade Tomato Ketchup

Ingredients

• 200ml passata
• 2tsp tomato puree
• 1 tbsp apple cider vinegar
• 1 clove garlic finely chopped or crushed
• 1 spring onion finely chopped
• 1/4 stick celery finely chopped
• 2 cloves ( or equivalent in dried spice)
• 1 bay leaf ( dried is ok too )
• pinch allspice
• pinch paprika

Method

1. Combine all the ingredients in a saucepan and mix well. 
2. Bring to the boil and simmer for 5 minutes, stirring occasionally.
3. Remove from the heat and allow to cool
4. Remove the cloves(if used them) and bay leaf and blend the ketchup with electric blender (hand blender is easy as :-) )
5. Serve

Additional
This will keep in the fridge in a air tight container

Omega Breakfast

Have to give credit to Pat Divilly and Pat Divilly Fitness for this one.. took it from his recipes

Ingredients

• 1/4 cup chopped walnuts (or almonds)
• 1/4 cup pecans ( or hazelnuts )
• 1 mashed banana
• 1 tbsp cinnamon
• 1 pinch nutmeg
• 1 pinch ginger
• 2 whole eggs
• 1 tbsp Almond Butter
• 2 tbsp pumpkin seeds
• handful of blueberries
• 1/4-1/2 cup almond milk

Method

1. Combine nuts and seeds in a food processor to get a grain like consistency and leave to one side
2. whisk up eggs and almond milk together with a fork in a pot
3. add in mashed banana
4. add in almond butter 
5. add in the spice and nut mix
6. cook over a low heat until it reaches the desired consistency
7. Sprinkle the pumpkin seeds and berries on top

Wind and Rain

Somedays we just gotta do it... It's not about waiting for the storm to pass it's about learning to dance in the rain

Raspberry Thumbprint Cookies

I have made these ones a few times.. they are quick easy and of course.. TASTY :-)

Ingredients

2 cups ground almonds ( or blanched almond flour )

1/4 teaspoon himalayan rock salt

1/4 teaspoon baking soda

3 tablespoons coconut oil

2 tablespoons honey ( raw honey if you have it )

1/4 cup raspberry jam ( could make some homemade jam with berries and water )

Method

1. Mix ground almonds, salt and baking soda together in a food processor
2. Pulse in coconut oil and honey until dough forms
3. Scoop batter - 1 tablespoon at a time onto a parchment paper lined baking sheet
4. Press your thumb into the center of each cookie to make an indentation

1. Place 1/2 teaspoon of jam into the center of each cookie

1. bake at 180deg C for 8-10 minutes until golden brown
2. take out of the oven and cool .. allows the cookies to harden slightly 

Goes well with a nice cup of herbal tea

 

Tomato and Basil Relish

Beauty of this one is that it goes with a few things.. I served it initially with salmon but had leftovers so had it with burgers the next day :-)

Ingredients

• 1 cup cherry tomatoes sliced in quarters
• 1 spring onion , finely chopped
• 1 clove garlic, crushed
• 1 tablespoon extra virign olive oil
• 1 teaspoon apple cider vinegar
• 1-2 teaspoons dried basil ( you can also use fresh basil.. 1 tablespoon fresh to 1 teaspoon dried )
• himalayan rock salt to taste

Method

1. combine all ingredients in bowl and mix together

Mash Potatoes ---- without the potato :-)

Cauliflower Mash

Ingrediants

• 1 head of cauliflower (broken into florets)
• 4 cloves of garlic (sliced)
• 1-2 tablespoons extra virgin olive oil
• salt and pepper to taste
• 1 spring onion chopped

Method

1. Peel and slice the garlic
2. Break up the florets of cauliflower
3. Steam the cauliflower and garlic together ( i used my trusty steamer.. but can use colander  and pot of water too ), for about 20 minutes or until soft
4. Place steamed cauliflower and garlic into blender
5. Add in two 1-2 tablespoons of extra virgin olive oil
6. add in pinch of salt and pepper 
7. Blend all ingredients together 

Additional.. 

Chop up spring onion and mix it into the cauliflower mash

To serve.. 

Put mashed cauliflower 'spuds' into bowl and add chopped spring onion on top as a garnish.. :-)

Savoury Salmon

Been making a lot of 'treats' lately so thought this time I'd do something savoury... Dinner of cauliflower mash, tomato and basil relish with baked salmon in lemon juice... Tasty :-) 

Added some asparagus and green beans  too 

Sunday Ramblings

Take Each Day as it comes… and make Every Day Count :-)

Rasberry Beret

Saw this online and thought that id give them a go... Treats without the guilt... They were delish :-)

ingredients:

• 1/2 cup whole nut (any nut would work, we used hazelnuts)
• 1/2 cup whole pumpkin seeds
• 4 tbsp cocoa powder
• 2-4 tbsp maple syrup or agave syrup
• 2 tsp vanilla extract
• pinch sea salt

directions for cookies:

place whole nuts and/or seeds into a food processor. pulse till crumbly. then add in remaining ingredients. if using maple syrup as sweetener slowly add it in. the cookie batter should come together easily without being to wet.

roll out cookie batter onto a cutting board and find your heart shaped cookie cutter and begin to make heart cookies. batter will be a little more delicate than traditional baked cookies. just make sure you have enough cookies for a top and bottom layer.

set cookies aside.

pink filling ingredients:

• 1 medium to large banana
• 1/2 cup raspberries 
• 4 -5 tbsp coconut oil

filling directions:

place all ingredients into a blender. blend till creamy. pour filling onto a cutting board and place in freezer to get hard

directions for assembling cookie sandwiches:

once filling is set and hard. cut out with same heart shape cookie cutter as cookies.

place one heart cookie down on plate. next top with pink heart filling. and then place your top heart cookie on top. repeat till all your cookie sandwiches are made.

Store in fridge for 3 days ( if they last that long ). or store in the freezer :-)

Welcome

I'm starting this to document my new found love for healthy eating, healthy living, active lifestyle, healthy attitude.. while still living a busy life.. It's all about Making the Time :-)

Bare with me while i get to grips with it all… here's hoping the posts improve with time .. :-)