Tag Archives: healthy eating

Rocky Road Peanut Butter Pots

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I made rocky road yesterday and thought that it would probably be really nice made into a pot with a peanut butter surprise 😀 and I was not wrong!!! Sooo good! I’m off to make some more after I write this up for you guys! 😉

Ingredients 

Chocolate

  • 1/2 cup melted coconut oil
  • 1/2 cup cacao powder
  • 2 tbsp. honey
  • 2 tbsp. sugar free caramel syrup
  • 2 tbsp. sugar free butterscotch syrup
  • 2 tbsp. maple syrup
  • 1 tsp. coconut sugar
  • 1 tsp. Vanilla essence 

You can use more honey and maple syrup if you don’t have the other syrups but to get the caramel fudgy taste, the caramel and butterscotch work really well and I would recommend getting your hands on some 🙂

Rocky Road Bits – you can mix and match these and add whatever you like 🙂

  • 1-2 tbsp. cacao nibs
  • 1-2 tbsp. flaked almonds
  • 1-2 tbsp. raisins
  • 1-2 tbsp. glacier cherries
  • 1-2 tbsp. mini marshmallows (refined sugar in these)

I’ve put 1-2 tbsp. because it depends on how chunky you like your rocky road 😀

Peanut Butter 

  • 1 tbsp. peanut butter per pot (you could add more or less but it depends on the size of your pot and how much you love PB) 😉
    • I always use organic and sugar free pb…

Directions

  1. Melt the coconut oil in a pan or a cup and pop in a mixing bowl and let cool slightly
  2. Slowly add the cacao powder and mix in well
  3. Add all the other ingredients mixing well into a smooth creamy chocolate consistency. Sometimes you may need to add more cacao or more coconut oil to get the right silky texture but mixing for a good few minutes helps get the right consistency 😋
  4. Add your rocky road ingredients and mix well
  5. Pop some PB in the bottom of your pots
  6. Pour the mixture of rocky road over the top
  7. Pop in the fridge until hardened but still a little bit fudgy to the touch

Enjoy 😀

With love,

Tash ❤ x

Avocado, Chia, Baobab & Protein Smoothie Bowl

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I’ve come to the conclusion that if you want your smoothie bowl to be thick and creamy enough to pop other ingredients on top without losing them when they sink into the mixture, (can you tell this has been a long trial and error journey?!)  you need to add half an avocado 🙂 It’s the best thickening ingredient 😀 and it’s also DELICIOUS! 😉

Ingredients

(liquid measurements may vary depending on the size of your smoothie maker)

  • 1/2 avocado
  • 1 scoop protein powder – I used The Organic Protein Company protein
  • 1 tsp. baobab powder
  • 1 tbsp. chia seeds
  • 1/2 cup frozen raspberries
  • 1 cup almond milk

Directions

  1. Pop all the ingredients into your smoothie cup and blend using your smoothie maker
  2. Pour into a bowl
  3. Top with anything you like to give it some crunch 😀 I used granola, freeze-dried strawberries and desiccated coconut

Enjoy 😀

With love, Tash ❤ x

Fajita Turkey, Kale & Feta Burgers

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This recipe has been used by a few of my followers on Instagram and they love it 🙂 It makes me sooo happy when someone makes a recipe I’ve created and they like it 🙂

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Turkey mince is a great versatile meat to use for burgers when you are adding strong flavours. For these ones I added some delicious crunchy kale and some creamy crumbly feta. As you can see, I left the feta out of the bottom 2 burgers are they were for hubby and he is dairy free.

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I served ours in Warburton wholemeal thins (bread), topped with rocket salad and with a side of sweet potato wedges 🙂 Seriously good!

Ingredients for 4 burgers

  • 400-500g turkey mince
  • 2 tbsp. fajita seasoning
  • 2 tsp. sundried tomato pesto
  • 1.5-2 cups kale
  • 1 tbsp. breadcrumbs
  • Handful of crumbled feta

Directions

  1. Wash and then saute the kale in a pan with some olive oil to soften slightly
  2. Pop the turkey mince into a large mixing bowl
  3. Add the fajita seasoning and stir
  4. Add the sundried tomato pesto and stir
  5. Pop in the kale and mix well
  6. Sprinkle the breadcrumbs and feta in and mix
  7. Use a burger maker or manually form burger patties
  8. Fry in a griddle pan until cooked through
  9. Serve

Enjoy! 🙂

With love, Tash x

Protein Powder Made Simple – The Organic Protein Company

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A couple of years ago, I decided to start using a calorie tracker to keep on top of what I was eating. (I no longer count calories as I found it very restrictive… I’ll delve further into this in a separate blog post as it’s worthy of it’s own 😉 ) Anyway, back to this blog post…the calorie tracker also tracked my macro-nutrients  (fat, carbs and protein) which I found utterly fascinating. I learnt quite quickly that the macro I wasn’t getting enough of, was protein.

All of the macro-nutrients (along with micro-nutrients) are important to incorporate into your diet and protein is important for a number of reasons: –

  • Vital for building strong muscles, bones, cartilage, skin and blood
  • Builds and repairs tissue
  • A component of every cell in the body including hair, skin and nails
  • Helps to make chemicals, enzymes and hormones

Unlike fat and carbohydrate, our bodies don’t store protein so when it runs out there is nothing to draw on when needed, therefore we have to ensure we are getting the right amount daily. This doesn’t mean constantly eating large amounts of steak or chugging on protein shakes all day. For the average person, protein should make up roughly 20% of our daily diet. 

As a food source it’s not as readily available as carbs and fat. I for one, am guilty of reaching for a wholemeal pitta or slice of toast when the hunger pangs hit and this is definitely partly to blame for my lower levels of protein intake.

To increase my consumption of protein, I decided to add some protein powder shakes into my diet and my search for a good, pure protein source began.

If you have ever searched for a protein powder, you’ll know that there are thousands on the market… I mean literally thousands. All with different flavours and different additives. Some of them are diet protein powders, some are bulking powders, the list of different types is endless and very confusing.

My husband uses one that is a diet whey powder so I decided to try that. BIG MISTAKE! His diet protein contains a whole host of things that are meant to help speed up your metabolism and supply energy etc. and all it did was make me really anxious and jittery.

So I then moved on to a strawberry flavoured protein powder from a popular brand and found that this one gave me a really horrible aftertaste 😦 Sooo frustrating!

I decided to really consider what I was looking for. I sat back and thought, ‘I just want an organic clean and simple whey protein powder that hasn’t been tampered with, has nothing added and no flavours so it will go well with anything I put in a smoothie or in my baking experiments and doesn’t make me anxious or give me a bad taste in my mouth!’ 

So that was what I searched for and I finally came across The Organic Protein Company

These guys have got what I was looking for and more. Their protein powder is not only creamy and delicious with anything I put it with, they only use one ingredient; organic whey protein. Nothing else! Finally! The powder is additive free, gluten free, soy free, gm free and hormone free and they care about where they source their product from. More info on them can be found via the link to their website above 🙂

I add it to smoothies, porridge, pancakes and in lots of my baking recipes.

I highly recommend it as a pure alternative to some of the other protein powders on the market.

You can order via Amazon or direct from their website.

Hope you like it as much as I do 🙂

With love, Tash x

Creamy Protein Smoothie

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A delicious smoothie combination made using nourishing ingredients that keep you full and fuel your body 🙂

Ingredients

  • 1 scoop – protein powder – I used The Organic Protein Company Whey Protein
  • 1/2-3/4 cup – unsweetened almond milk
  • 1/3 cup water
  • 3 tbsp – honey Greek yogurt – I used Rachel’s Organic Greek Yogurt
  • 1 tbsp – chia seeds –  I used Chia Charge seeds
  • 1 pack – frozen smoothie mix – kale, spinach, mango & kiwi – available in most supermarkets

Whizz up in a blender and then top with granola and dried raspberries for a delish crunch 😀

With love, Tash x

 

 

 

Healthy Blueberry, Banana & Chia Muffins

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I love making muffins – as you can tell 😀 they are so easy to make! These refined sugar free and dairy free blueberry, banana and chia muffins are really good and as always with my recipes, they are made using one bowl, one tablespoon, one teaspoon and one cup (along with muffin cases and a baking tray of course 😉 ) so it’s super easy to follow the recipes and make them 🙂

Ingredients 

  • 3 x mashed bananas
  • 2 tbsp. coconut oil
  • 1/2 cup blueberries
  • 2 x egg yolks
  • 1/3 cup maple syrup
  • 5 tbsp. honey
  • 5 tbsp. sugar free caramel syrup
  • 3 tbsp. coconut sugar
  • 1 cup oats
  • 1.5 cups of self raising wholemeal flour
  • 2 tsp. vanilla extract
  • 1 tsp. baking soda
  • 1 tsp. salt
  • 1 tsp. bicarbonate of soda
  • 1/2 cup dried cranberries
  • 2-3 tbsp. flaked almonds
  • 2-3 tbsp. walnut pieces
  • 4 tbsp. chia seeds

Directions

  1. Pre heat the oven to gas mark 5 / 190 degrees
  2. Pop some muffin cases into a muffin tray
  3. Add all the ingredients in the order of the list into a mixing bowl mixing after each item has been added
  4. Pour the mixture into the muffin cases either from the bowl or transfer the mixture into a large jug if easier
  5. Bake in the center of the oven for 30-40 mins – keep checking them
  6. You can check whether they are done by inserting a knife into the middle of one and when it comes out clean, they’re done 🙂
  7. Leave to cool and then devour 😀

Hope you enjoy them 🙂

With love, Tash x

Banana, Apple, Cinnamon & Raisin Breakfast Muffins

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These muffins are made with oats as well as wholewheat flour so they are perfect for a filling and nutritious breakfast 🙂 Also yummy eaten any other time of the day too, I should add… (as my hubby will confirm) 😉 HA HA!

Ingredients (for 6-7 large muffins)

  • Mashed bananas x 3
  • Melted coconut oil – 1/3 cup
  • Egg yolks x 2
  • Maple syrup – 1/2 cup
  • Honey – 3 tbsp
  • Caramel syrup – 2 tbsp (I use Monin sugar free syrup that I also put in my coffee sometimes) 🙂
  • Apple puree – 5 tbsp
  • Cinnamon – 2 tsp
  • Coconut sugar – 3 tbsp
  • Gluten free apple and cinnamon porridge oats (if you don’t have these, just add some chopped apple and more cinnamon and use normal oats) – 1 cup
  • Wholemeal self-raising flour – 1.5-2 cups (until a thick dough like consistency)
  • Bicarbonate of soda – 1 tsp
  • Baking powder – 1 tsp
  • Salt – 1 tsp
  • Vanilla extract – 1 tsp

Directions

  1. Pre-heat the oven to gas mark 5 / 190
  2. Pop some muffin cases into a muffin tray ready to be filled
  3. Add all of the above ingredients into a mixing bowl in the order they are written in stirring thoroughly whilst adding them
  4. Pop the mixture into a jug
  5. Pour into muffin cases
  6. Bake in the oven for 35-40 mins or until a knife comes out clean when poked into the centre

Enjoy one warm with a nice cuppa and keep the rest in a sealed container for brekkie / snacking 😀

With love, Tash x

Chicken, Lentil & Spinach Curry

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I love a nice curry and aside from the obvious Italian food cravings (being half Italian) this is the food I crave the most. I grew up eating curry as my Mum’s side of the family is of Indian heritage and whilst I’ll never be able to cook them as well as my Mum and Grandma, I do my best 🙂

This is a delicious chicken, lentil and spinach curry – hope you like it 🙂

Ingredients (for 4 people)

  • Chopped onion – 1 whole
  • Chopped garlic – 1 clove
  • Chopped ginger or ginger seasoning – 1 tsp.
  • Mushrooms – 1 cup
  • Diced chicken – 500g
  • Brown lentils – 1/3 tin
  • Broccoli – I used a cup of frozen
  • Spinach – I used a cup of frozen
  • Tomato puree – 1 tbsp.
  • Cumin – 1 tbsp.
  • Tumeric – 1 tbsp.
  • Tandoori spice – 1 tbsp.
  • Hot chilli powder – 1 tsp.
  • Paprika – 1 tsp.
  • Dried coriander – 1 tbsp.
  • Chopped tomatoes – 1 can
  • Coconut cream – 1 carton / tin (I prefer the thickness of the cream rather than coconut milk)!
  • Honey – 1 tbsp.
  • Coconut oil – 1 tbsp.

Make it

  1. Heat the coconut oil in a wok or frying pan
  2. Add the onions and mushrooms and sauté until slightly browned
  3. Add the garlic and the chicken and stir through
  4. Add the spices and seasonings and stir well
  5. Spoon in the tomato puree and mix
  6. Add the tomatoes and coconut cream and mix
  7. Pop in the spinach and broccoli and mix until softened
  8. Add the lentils
  9. Add the honey
  10. Let simmer for 1 hour or until the sauce has thickened

Serve with rice, naan, whatever you fancy! Enjoy 🙂

With love, Tash x

 

 

 

 

Clean Eating Blueberry Flapjack

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Another yummy, clean and nutritious flapjack recipe 🙂 Nurturing my obsession! 😉 I will branch out and make some other healthy baked treats soon, I promise 🙂

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These had blueberries in so I guess you could call them superfood flapjacks 🙂 Hurrah!

Ingredients

  • Oats – 2 cups
  • Coconut oil – 1/3 cup
  • Honey – 1/2 cup
  • Blueberries – 1/2 cup
  • Dried cranberries – 1/3 cup
  • Sliced almonds – 1/3 cup

Directions

  1. Pre-heat the oven to gas mark 4 / 180 degrees
  2. Grease some baking paper with coconut oil and line an oven dish
  3. Pop all the ingredients into a bowl and mix well with a spoon
  4. Pour mixture into the oven dish
  5. Pat down firmly with back of spoon so that the mixture is tightly packed
  6. Pop in centre of the oven for 45-60 mins – until the top is browned and it’s firm-ish to the touch – leave for extra if you prefer them crunchy like we do 🙂
  7. Take out of the oven and leave to cool for 10-20 mins (hardest part as it smells so good)
  8. Use a spatula to separate the flapjack from the underneath of the paper and slide onto chopping board
  9. Slice and enjoy!

With love, Tash x

Cacao & Cherry Flapjack Brownie

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Oh my goodness… this is by far my fave flapjack recipe yet!! 🙂 It’s so chocolatey that it tastes like brownie and it’s made using only Cacao for the choc flavour and guess what… yep – cacao is a superfood!! Enter my face! 😉

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Ingredients

  • Oats – 2 cups
  • Coconut oil – 1/2 cup
  • Maple Syrup – 1/2 cup
  • Cacao – 5 tbsp.
  • Glace cherries – 200g (you can use less if you prefer but I like them – A LOT) 😉 Also, I ate about 4 of the cherries before they reached the mixing bowl so a little less than 200g went in but we won’t mention that 😉
  • Dried cranberries – 1 tbsp.
  • Sultanas – 1 tbsp.

Make it

  1. Pre-heat the oven to 180 degrees / gas mark 4
  2. Grease some grease proof paper and put into an oven dish or grease the oven dish
  3. Pop the oats in a mixing bowl and add the coconut oil, maple syrup and cacao mixing well whist adding them
  4. Chop up the cherries and add them in making sure they are all mixed in well
  5. Add the cranberries and the sultanas and yep – you guessed it – mix that bad boy! 🙂
  6. Pop the mixture into the oven dish
  7. Bake in the oven for 40-50 mins – checking to ensure it doesn’t burn – once the top is hardened you are good to go
  8. Leave to cool whilst you drool (it smells divine)

Slice and enjoy! Boy these are good!! 🙂

With love, Tash x