Tag Archives: nutrition

Perfect Healthier Rocky Road

I’m always trying to improve my recipes and with this one being made regularly in my house, I have plenty of opportunity to master it 😀

wp-1488898251727.jpg

This recipe has mini marshmallows in it but that’s the only refined sugar you’ll find 😀 and of course, you can leave those out if you prefer 🙂

wp-1488898344730.jpg

 

These are so creamy and delicious you can’t tell that there isn’t any refined sugar (apart from the mini marshmallows) or dairy in them!

wp-1488898358453.jpg

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 

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 😀

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 a good few mins of stirring is needed to get a smooth and silky texture 😋
  4. Add your rocky road ingredients and mix well
  5. Pour into silicon dishes
  6. Pop into freezer for an hour or so. You can also just pop them in the fridge for a couple of hours if you prefer it slightly softer
  7. Once hardened, they can be taken out and kept in the fridge

Hope you like the new improved recipe guys! This is definitely my new obsession! 😀

With love,

Tash ❤ x

Avocado, Chia, Baobab & Protein Smoothie Bowl

wp-1488446433993.jpg

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

Peanut Butter & Chia Seed Overnight Oats

wp-1486204745675.jpg

Hi, my name is Tash and I am a peanut butter addict 😀 There are worse things to be addicted to though right 😉

These are my overnight oats with chia seeds made in a peanut butter jar that is just less than 1/4 full and it is delicious! Filling and nutritious and made the night before, this is a perfect quick breakfast option for all you busy peeps 🙂 It literally takes 2 minutes to prepare 🙂

Ingredients

  • Peanut butter – the last bit of a jar 🙂
  • Organic oats – up to around a 1/3 of the jar
  • Chia seeds – 1 tbsp.
  • Almond milk (or any milk you like) – Fill up so that the jar is 3/4 full

Directions 

  1. Push the remaining bit of peanut butter to the sides of the jar (for even distribution when eating 🙂 )
  2. Pop in the oats and chia seeds in and add the milk
  3. Pop the top on the jar and shake to mix it all up
  4. Pop in the fridge overnight
  5. Take out the next morning and top with whatever you like or just eat is as it is 🙂
  6. I topped mine with dessicated coconut, freeze dried raspberries, a tsp. of Hartland Fudge vegan chocolate spread and strawberries 🙂

Enjoy 🙂

With love, Tash x

 

Protein Powder Made Simple – The Organic Protein Company

21353

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

wp-1486204707278.jpg

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

wp-1483618337935.jpg

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

Super Green Gammon & Veggie Soup

wp-1480372027858.jpg

If it’s green it’s either mouldy or good for you, right? 😉 Well this is good for you so no need to worry 😉 *giggle* 😀

I love soups in the Winter but I find that whenever I buy shop bought ones, they are always laden with either cream or potato which for the health conscious among us, are not great ingredients. Potato for most people is ok in small doses but it really doesn’t agree with me unless it’s sweet potato. So if I want a nice warming bowl of soup, I have to make my own. And it’s soo easy, there’s really no reason not to. It also means there aren’t any additives or nasty preservatives in it and it’s as fresh as you can get 😀

Made with an abundance (I can always hear David Attenborough’s voice when I say ‘abundance’ and feel like it should be followed with something about wildlife…just me? 😉 ) of veggies and goodness, this soup is definitely a winner for the cold Winter months 🙂

Ingredients for 2 ppl

  • Gammon – pre-cooked x 1 cup
  • Spinach x 2 cups
  • Peas x 1 cup
  • Broccoli x 2 cups
  • Reduced salt bouillon x 3 tsp (or chicken / vegetable stock cube if you prefer)
  • Black pepper x 1 tsp
  • White pepper x 1 tsp
  • Water x 1.5 cups
  • Coconut cream x 200g

Directions

  1. Dice and pop the gammon in a saucepan on a low heat on the hob
  2. Add the water, spinach, peas and broccoli and leave until the veggies have softened
  3. Add the bouillon, black and white pepper and coconut cream
  4. Leave to simmer gently until thickened
  5. Serve with a slice of wholewheat bread and butter (soup isn’t soup without bread and butter 😉 )

Enjoy 🙂

With love, Tash x

 

Caramel, Cacao & Chocolate Protein Oat Bakes

wp-1478078501210.jpg

These little squares of heaven are so delicious, it’s hard to believe there’s no refined sugar in them 🙂

Ingredients

  • Oats – 2 cups
  • Coconut oil (melted) – 2 tbsp
  • Cacao powder – 4 tbsp
  • Caramel syrup – 1/2 cup
  • Almond milk – 1/2 cup
  • Chocolate protein powder – 1 scoop
  • Sliced almonds – 1/4 cup
  • Raisins – 1/4 cup
  • Cacao nibs – 1/4 cup

Directions

  1. Line a baking tray with grease proof paper or grease a baking dish with coconut oil
  2. Pre-heat the oven to gas mark 5 / 190 degrees
  3. Mix the oats with the coconut oil to ensure even coverage
  4. Add in the caramel syrup and almond milk and stir well
  5. Add the cacao powder, protein powder, sliced almonds, raisins and cacao nibs
  6. Spoon mixture into the baking dish and pat down
  7. Bake in the oven for 25-35 mins or until the top has become harder

Enjoy 🙂

With love, Tash x

Banana, Blueberry & Peanut Butter Toast

Peanut butter on toast is my go-to snack of choice 😊 You just can’t beat it 😋 Add some refined sugar free blueberry jam and banana and you’ve got yourself a delicious creamy, crunchy and tangy nutritious snack 🙂 😁

Ingredients

  • Wholemeal seeded toast
  • Peanut butter (I use Biona Organic)
  • Blueberry jam (refined sugar free)
  • Banana

I don’t even have to explain how to make it 😉

Enjoy 🙂

With love, Tash x

Chicken, Lentil & Spinach Curry

img_20160904_202930.jpg

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