04/12/16

Parfait!

Parfait!

Parfait!

Ingredients

  • Simple: lob into a bowl and munch away!
  • Other bits to note:
  • Any one food has only some much nutrition to offer you... so be sure to choose different nuts and seeds with every snack! Such as brazil, almond, walnut, pumpkin, sesame, poppy, chia, flaxseed, peanut, hazelnut, etc...
  • When it comes to fruit - eat a rainbow! Aim to include lots of different colours of fruit into your diet daily – orange/ yellow, white, red, green and blue/ black/ purple.
  • Why not try one of the following combinations;

Instructions

  1. Raspberries, pear, natural yoghurt, almond extract, flaked almonds or
  2. Grated apple, raisins, mixed spice and walnuts or
  3. Banana, cinnamon, pecans or
  4. Strawberries and flaked coconut or
  5. Blueberries, vanilla extract and sunflower seeds.

04/12/16

Flapjacks made from heart healthy ingredients

Flapjacks made from heart healthy ingredients

Flapjacks made from heart healthy ingredients

Ingredients

  • Preheat your oven to 175 degrees Celsius.
  • Place your saucepan on a flat weighing scales (or use a microwavable bowl to melt in the microwave) and weigh out 100g rapeseed oil, 100g peanut butter and 100g honey. Melt on a low heat.
  • Then put the pot back on the scales and add in a few drops of vanilla essence, 100g flaked almonds, 100g walnuts and 200g oats. Mix the dry with the wet.
  • Grease a muffin tray (I used a silicon one for ease) and squish the ingredients into the individual sections.
  • Bake for about 20 minutes or until golden brown. Allow to cool before you eat them!

Instructions

  1. 100ml rapeseed oil
  2. 100g peanut butter
  3. 100g honey
  4. 200g oats
  5. 100g walnuts
  6. 100g flaked almonds
  7. vanilla essence.

04/6/16

Rainbow Salad Jar

Rainbow Salad jars

Rainbow Salad jars

Ingredients

  • By layering the ingredients the wet ingredients are kept away from the dry ones. The concept is deadly... your salad doesn't go limp and soggy!
  • Start at the bottom of the jar, choose a salad dressing and pour it in.
  • Then add in your crunchy veg such as grated carrot, chopped celery or cabbage.
  • Then add in your sturdy veg like cucumber or things like chickpeas.
  • Next pack in your proteins +/- carbs e.g. quinoa & chicken.
  • Follow with your soft veg and then leaves.
  • They last a few days in the fridge! Couldn't be handier! When you're ready to eat your salad, simply turn the jar upside down to let the dressing cover your salad!

Instructions

  1. Yoghurt, lemon juice and black pepper.
  2. Grated carrot.
  3. Chickpeas
  4. Beetroot
  5. Roasted sunflower seeds
  6. Bulgur wheat
  7. Spinach

04/2/16

Granola bars

Granola bars

Cook Time: 20 minutes

Serving Size: 10 bars

Calories per serving: 155

Carbs per serving: 18g

Protein per serving: 5g

Fiber per serving: 4.5g

Granola bars

Ingredients

  • Melt 1tbsp coconut oil with 2tbsp honey and 1tsp vanilla essence. Add in 2 large mashed bananas (riper the better). Then add in 1 cup of oats + 0.5 cup of rice protein + 2 handfuls of chopped apricots + 2 handfuls of walnuts. Mix well and press into a baking tray.
  • Cook at 190 degree C for 15 to 20 minutes.!
  • I ate mine with some peanut butter smeared on top and the biggest coffee you ever did see. Enjoy!

Instructions

  1. 1 tbsp coconut oil
  2. 2 tbsp honey
  3. 1 tsp vanilla essence
  4. 2 large mashed bananas (riper the better) 1
  5. 1 cup of oats
  6. 0.5 cup of rice protein (any protein powder will prob do nicely depending on flavour!)
  7. 2 handfuls of chopped apricots
  8. 2 handfuls of walnuts.

 

04/2/16

Healthy bolognese

Healthy bolognese

Healthy bolognese

Ingredients

  • Fry the onions and garlic. After a a couple of minutes add in the meat. Once browned, lob in the rest of the veg (all but the cherry tomatoes) and cook on a medium heat until soft. Finally add in the herbs and spices, followed by the cherry tomatoes. Simmer for 1-2 hours.

Instructions

  1. 1 packet of lean beef mince (or Quorn),
  2. 2 tins of tomatoes,
  3. 1 punnet of cherry tomatoes,
  4. 2 onions (diced),
  5. 3 cloves garlic,
  6. 3 sticks of celery chopped,
  7. 3 carrots diced,
  8. 1 punnet of mushrooms sliced,
  9. 1 chilli sliced,
  10. 1/3 tube tomato puree,
  11. 1 beef stock cube,
  12. drop balsamic vinegar,
  13. large glass of red wine (optional),
  14. 2 large handfuls of sundried tomatoes (or 1 small jar),
  15. herbs & spices: tsp basil, tsp coriander, tsp thyme, 2 bay leaves, salt and pepper.

Notes

Eat with a slide salad +/- pasta. Have you tried courgetti (as seen in the picture)?

04/2/16

Easy peasy healthy biscuits

Easy peasy healthy biscuits

Easy peasy healthy biscuits

Ingredients

  • Mash 2 bananas in a bowl. With a fork, fold in 1 cup of oats, 1/2 cup of raisins, 1/2 cup of walnuts and 2 tbsp peanut butter. Mix until all the oats are wet. Make into small biscuit shapes. Place on a baking tray and cook at 170 degrees C for about 12 minutes.

Instructions

  1. 2 bananas
  2. 1 cup of oats
  3. 1/2 cup of raisins
  4. 1/2 cup of walnuts
  5. 2 tbsp peanut butter