03/16/17

No Bake Energy Bars

No Bake Energy Bars

No Bake Energy Bars

Instructions

  • Melt the peanut butter with the honey in the microwave. Use golden syrup if following low FODMAP. Takes about 20 sec. Stir it and if needs another 20 sec, pop it in again.
  • Mix in the oats and rice puffs/crisps. Then add in your raisins/ seeds/nuts.
  • Press into a dish and place in your fridge. Cut into slices in ~1hr

Ingredients

  1. 3/4 cup peanut butter (other nut butters work well too!)
  2. 3/4 cup of honey (maple or golden syrup if following Low FODMAP_
  3. 1.5 cups oats
  4. 1.5 cups of rice crisps/krispies/ puffs
  5. 1/2 cup of something else e.g. raisins (other dried fruit, nuts and seeds work well too!)
  6. *optional: add in vanilla extract or other flavourings

09/8/16

Compote

Compote

Compote

Instructions

  • Step 1: Place 1 bag of mixed berries into a saucepan. Then pop in another bag of either blueberries or strawberries (they tend to go sweeter when you cook them!).
  • Step 2: Chop 2 sweet tasting apples such as a Pink Lady and put that into the pan too.
  • Step 3: Now add a drop of vanilla extract into the pot. Place on a low heat and cook gently for about an hour.
  • It makes your house smell divine too... always a bonus!
  • Eat with pancakes, yoghurt or on top of your overnight oats/ porridge.

Ingredients

  1. 1 bag mixed berries
  2. 1 bag blueberries/ strawberries
  3. vanilla extract

07/26/16

Chocolate & Peanut Energy Balls

Dark chocolate & cinnamon energy balls

Dark chocolate & cinnamon energy balls

Instructions

  • Add the chocolate and peanut butter to a saucepan. Melt and add the dry ingredients. Mix, roll into balls and refrigerate.

Ingredients

  1. 1/2 cup dark chocolate (over 70%),
  2. 1/2 cup peanut butter
  3. 1/2 cup whole golden linseeds
  4. 1 cup oats
  5. 1 cup flaked almonds
  6. 1 tsp vanilla
  7. 1 tsp of cinnamon

06/24/16

Guac

Guacamole

Guacamole

Instructions

  • Mix it altogether!

Ingredients

  1. 7 cherry tomatoes - quarter them
  2. ½ red chilli - finely diced
  3. Coriander, a handful - chop
  4. juice of 1/2 lime
  5. 1 Avocado = mash with a fork
  6. ¼ red onion, finely diced
  7. 1 garlic clove, crushed

06/24/16

Chocolate Salty Balls

Chocolate Salty Balls

Chocolate Salty Balls

Instructions

  • Melt peanut butter and honey in a pan over medium heat.
  • Add remaining ingredients. Stir with a spatula. Take off the heat and leave for a couple minutes.
  • Mold into balls. Store in the fridge!

Ingredients

  1. 1/4 cup honey
  2. 1/4 cup peanut butter
  3. 1/4 cup chocolate chips
  4. 1/2 cup oats (can add up to 1 cup)
  5. 1/4 cup crushed salted almonds (put into a bag and jump on them!)
  6. 1/4 cup golden linseed

04/12/16

Parfait!

Parfait!

Parfait!

Instructions

  • 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;

Ingredients

  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

Instructions

  • 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!

Ingredients

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

04/2/16

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

Instructions

  • 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!

Ingredients

  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
Easy peasy healthy biscuits

Easy peasy healthy biscuits

Easy peasy healthy biscuits

Easy peasy healthy biscuits

Instructions

  • 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.

Ingredients

  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

03/31/16
chia

Chia Seed Pudding

Chia Seed Pudding

Chia Seed Pudding

Instructions

  • Mix the chia seeds with the milk. It's easy to do this in an old jam jar. Simply put on the lid and shake on and off for a few minutes. It'll start to form into a gel. When this happens, put on the lid and leave in the fridge over night. Serve for breakfast with fruit.

Ingredients

  1. 1/4 Cup Chia Seeds
  2. 1 Cup milk
  3. +/- flavourings e.g. vanilla essence, cocoa, peanut butter, cinnamon, almond essence, mixed spice

03/9/16
frozen yoghurt bites

Natural Baby Ice-pops!

Natural Baby Ice-pops!

Natural Baby Ice-pops!

Instructions

  • Simply store your grapes in the freezer and they turn into little ‪‎sweet tasty ice pops!
  • A quick and easy snack to have at home to satisfy the ‪sugar cravings!

Ingredients

  1. Grapes
  2. Freezer

03/9/16
Baby ice pops!

Frozen Yoghurt Bites!

Frozen Yoghurt Bites!

Frozen Yoghurt Bites!

Instructions

  • Pour the yoghurt into the silicon tray. Place your favourite ingredients on top. Pop into your freezer!

Ingredients

  1. Yoghurt
  2. Berries e.g. blueberries, raspberries
  3. Nuts e.g. walnuts, desiccated coconut

03/9/16
high protein hot chocolate

Hot chocolate

Hot chocolate

Calories per serving: 280

Protein per serving: 22g

Hot chocolate

high protein hot chocolate

Instructions

  • How about a big mug of warming healthy higher ‪protein hot ‪‎chocolate!
  • Simply heat some milk in a saucepan on the hob. While stirring, add in some skimmed milk powder e.g. 4 tsp (available in supermarkets), ‪‎cocoa (the kind you use in baking) and a tsp of ‪‎honey!
  • This will also provide your body with ‪‎calcium and many other nutrients associated with ‪muscle, ‪‎bone and overall health! Enjoy!

Ingredients

  1. Milk
  2. Cocoa
  3. Skimmed milk powder
  4. Honey

03/9/16
chocloate

‎Chocolate‬ ‎avocado‬ ‪mousse‬

‎Chocolate‬ ‎avocado‬ ‪mousse‬

‎Chocolate‬ ‎avocado‬ ‪mousse‬

Instructions

  • Simply put all the ingredients into a blender and blend.
  • Add more milk if needed, 1 tbsp at a time, as the consistency of this will depend on your dates.
  • If you like chocolate, add more cocoa!

Ingredients

  1. 1 ripe avocado
  2. 2.5 tbsp ‪‎cacao powder
  3. 1 tbsp of ‪‎honey or maple ‪‎syrup
  4. 1 drop or two of ‪vanilla extract
  5. 1 large handful of ‪‎dates (soak in water first for about 10 minutes)
  6. Start with 3 tablespoon of milk

03/9/16
‪‎Energy‬ balls!!

‪‎Energy‬ balls!!

‪‎Energy‬ balls!!

‪‎Energy‬ balls!!

Instructions

  • Mix all the ingredients together and roll into balls. Store in the fridge!

Ingredients

  1. 100g ‪oats (1 cup),
  2. 150g ‪‎raisins (1 cup)
  3. 100g ‪‎seeds(1 cup),
  4. 100g ‪peanut ‪butter (approx 1/3 of the jar),
  5. 50g ‪honey (3 tbsp -ish)
  6. 1 tsp of mixed spice or cinnamon.

03/9/16
‎Mint‬ ‪‎chocolate‬‪ ‎energy‬ balls

‎Mint‬ ‪‎chocolate‬‪ ‎energy‬ balls

‎Mint‬ ‪‎chocolate‬‪ ‎energy‬ balls

‎Mint‬ ‪‎chocolate‬‪ ‎energy‬ balls

Instructions

  • Put into a processor. Add a drop of water. Blend and then roll into balls. Roll across a plate of desiccated coconut to make them look pretty! If you add too much water, simply throw in a few oats to soak it up!

Ingredients

  1. 210g ‪‎dates
  2. 4 tsp cocoa powder
  3. 1.5 scoops ‪whey mint chocolate flavour
  4. 70g ‪‎walnuts

03/9/16
date balls

Date balls

Date balls

Date balls

Instructions

  • Put into a food processor. Blend well. Then roll into balls. Store in the fridge in a lunch box.

Ingredients

  1. 1 mug ‪‎Brazil ‪nuts (200g) (almonds, pecans and cashews work well too)
  2. 2 mugs of ‪dates (400g)
  3. 4tbsp ‪cocoa powder
  4. 2tbsp ‪peanut ‪butter or 4tbsp if you don't have coconut oil (‪almond butter also works!)
  5. 2tbsp ‪chia ‪seeds (or ‎flaxseeds/ ‪linseeds)
  6. 2tbsp ‪coconut ‪oil (can use all ‎nut butters instead!)

 

03/9/16
Oaty ‪granola‬ bars

Oaty ‪granola‬ bars

Oaty ‪granola‬ bars

Oaty ‪granola‬ bars

Instructions

  • In a saucepan, and placed on a low heat, mix & melt the ‪‎oats with the ‪sunflower ‪‎oil.
  • Then add the ‪honey, almonds and ‎seeds.
  • Squih into a baking tray.
  • Bake for 25min at 180 degrees Celsius
  • If following a Low ‪FODMAP plan - try golden syrup instead of honey. Enjoy!

Ingredients

  1. 250g ‪‎oats
  2. 160ml ‪sunflower ‪oil
  3. 150ml ‪honey
  4. 60g flaked ‎almonds
  5. 40g ground almonds
  6. 40g ‪sesame ‪‎seeds
  7. 40g of ‪‎pumpkin seeds
  8. 40g ‪‎linseeds
  9. drop of almond extract

 

03/9/16
- Frozen ‪banana‬ bites

Frozen ‪banana‬ bites

Frozen ‪banana‬ bites

Frozen ‪banana‬ bites

Instructions

  • In a bowl, mix 1 the ‪peanut ‪‎butter and ‎yoghurt together. Chop up 2 ‪bananas into pieces and spoon a little mixture in between. Place in the freezer for at least 2 hours before eating. Yum!

Ingredients

  1. 1 tbsp peanut butter
  2. 3 tbsp yoghurt
  3. 2 bananas

03/7/16
Roasted chickpeas

Roasted chickpeas

Roasted chickpeas

Roasted chickpeas

Instructions

  • Roasted chickpeas are the perfect snack! Simply get a tin of chickpeas, rinse, roll out on a baking tray, spray with rapeseed oil and sprinkle with smoked paprika. Takes about 30 min at gas mark 5.

Ingredients

  1. Tin of chickpeas
  2. Smoked paprika
  3. Rapeseed oil

03/4/16
2 ingredient

2 Ingredient Cookies

2 ingredient cookies

Serving Size: 10 biscuits

Calories per serving: 54

Fat per serving: 0.8

Carbs per serving: 0.8

Protein per serving: 1.2

Fiber per serving: 1.5

2 ingredient cookies

Instructions

  • Preheat the oven to 175 degrees. Mash the bananas with a fork. Mix in your oats and any other ingredients/flavours. Dollop some mixture on a greased baking tray and cook for 15 minutes (ish). Enjoy!

Ingredients

  1. 2 bananas
  2. 1 cup oats
  3. +/- few spoons (1/2 cup) of something else: e.g. raisins, seeds, nuts, nut butter
  4. +/- extra flavour e.g. cinnamon, mixed spice, vanilla essence

 

03/3/16
Simple ‪macaroons‬

Simple ‪macaroons‬

Simple ‪macaroons‬

Serving Size: 7 biscuits

Calories per serving: 74

Fat per serving: 5.6

Carbs per serving: 3.7

Protein per serving: 0.7g

Fiber per serving: 2.3

Simple ‪macaroons‬

Simple ‪macaroons‬

Instructions

  • Place the desiccated ‪‎coconut into a bowl with 2 mashed‪ ‎bananas. Mix together.
  • Spoon onto a baking tray and cook at 175 degrees for 20 mins.

Ingredients

  1. ¾ cup of desiccated ‪‎coconut
  2. 2 ripe, mashed‪ ‎banana