Category Archives: Recipes

Spicy Roasted Chickpeas

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Do you love savoury snacks? These are a tasty crunchy snack to have ready for those moments when you need it!

Ingredients:

Chickpeas

Coconut oil

Cumin

Smoked paprika

Chilli

Salt & pepper

Method:

Add melted coconut oil and seasoning to the chickpeas, roast in a moderate oven until crispy!

Super Turkey Quinoa Bolognese

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This is a great dish for all the family, the perfect place to ‘hide’ some veg for fussy eaters and the quinoa makes a really nice alternative to your usual pasta!

Ingredients:

1 lb Mince turkey

Red pepper, Onion, Garlic, Carrot, Courgette

1 cup quinoa

Passata

Tomato Paste

Dash of honey

Dash of balsamic vinegar

Basil

Salt & Pepper

Method:

Saute the chopped veg in coconut oil. Add the turkey & fry for 5 mins, add passata, tomato paste, seasoning, basil, honey & balsamic and cook until cooked through. Pulse the mixture with a hand held blender until it is all a fine mince. Cook the quinoa, 1 part quinoa to 3 parts water. Add the turkey mix with the quinoa and mix well.

Nutrition & wellness coaching - beetroot salad

Seeded Beetroot & Kale Slaw

This vibrant summery salad is the perfect accompaniment to a BBQ or any meal. Packed full of nutrients and lots of liver boosting properties, this is a great salad!

Ingredients:

1 large or 2 small uncooked beetroot, grated

2 carrots, grated

2 small apples, grated

Large Handful of Kale, finely chopped

Seed mix (Good4U is a great brand)

Dressing of extra virgin olive oil (3 parts), red wine vinegar (1 part), wholegrain mustard (2 tbsp), honey (1 tbsp)

Method:

Mix all ingredients in a large bowl. MIx dressing, pour over the slaw and mix very well.

Enjoy!!

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Chocolate Mousse Cake

This decadent cake is perfect for a special occasion but healthy enough for a midweek treat too !

Ingredients:

Base:
70g Ground oats
60g Ground sunflower seeds
40g Coconut Flour
40g Milled Chia
3 tbsp Almond Butter
3 tbsp Coconut Oil
3 tbsp local Honey

Choc Mousse:
3 Egg whites
50g Cacao Powder
3 tbsp local Honey & 2 tbsp Almond Butter melted together

Method:

Mix the dry ingredients well. Melt the almond butter, coconut oil & honey. Add to the dry ingredients and mix well. Press into a lined round cake tin and refrigerate. For the mousse, whisk the egg whites to stuff peaks, fold in the cacao powder, and the melted almond butter and honey mixture. Add the mousse mixture on top of the base, top with blueberries and refrigerate again for for 3-4 hours.

Enjoy!

Nutrition and wellness coaching - oat bread

Fruity Oat Yogurt Bread

This is a dead handy loaf that can be thrown together in mins with some store cupboard essentials. A great snack for after-schoolers, perfect breakfast or loaf for lunch! A real all-rounder!

Ingredients:

220g oats ground in a blender

100g ground almonds

4 tbsp ground flax

4 tbsp whole chia seeds

Handful raisans or other dried fruit e.g. chopped figs/apricots

Handful chopped nuts (optional)

1/2 tsp bread soda

1/2 tsp salt

2 tbsp honey

500g tub natural probiotic yogurt

Method:

Mix all ingredients well and place in a lined loaf tin, bake for 40 mins until golden on top and then remove carefully from tin, place loaf unpside down on baking tray and bake a further 10 mins. Leave to cool and then slice. Perfect for freezing or enjoying right away!

Enjoy!

 

Nutrition and wellness coaching - healthy nutella

Hazelnut & Cacao Spread

This is a great alternative to the kids favourite Nutella, minus the sugar and palm oil. I’ve been playing around with it to get the consistency right! Give it a try!

Ingredients:

150g Hazelnuts roasted

4 tbsp Cacao powder

3 tbsp honey

3 tbsp melted coconut oil

2 tbsp hazelnut milk or goats milk

Method:

Blitz hazelnuts until a powder. Add all other ingredients together in Nutribullet and blitz again until smooth, this could take a while. Its good to add honey and milk gradually until you get the sweetness & consistency just as you like it. You may like less honey, kids might like more!

Enjoy!

Nutrition and wellness coaching - healthy crumble

Nutty Chia Apple Cinnamon Crumble

Healthy eating doesn’t have to mean denying yourself the things you enjoy or the odd treat or dessert! Swopping in some nutrient dense ingredients into your old favourites is a great way to get your treats with added benefits! The stewed apple cinnamon mix in this is great for gut healing and the crumble is packed with good fats with the almonds and chia and you have manganese, copper & magnesium in the buckwheat! A treat and all those benefits, now thats a win-win!

Ingredients:

Stewed apple:

4 Cooking apples

Handful of raisans

2 tsp cinnamon

Crumble:

3/4 cup buckwheat flour

3/4 cup ground almonds

4 tbsp whole chia seeds

2 oz real butter/coconut oil melted

Dash of honey

Custard:

4 egg yolks

3/4 pint goats milk

1/4 tin coconut milk

1oz muscovado sugar

Vanilla extract

2 tsp arrowroot powder (to thicken)

Method:

In a pot stew the apples with the cinnamon & raisans and a small amount of water to cover the bottom of the pan, bring to the boil then leave on a very low heat, with a lid on, to steam for 10 mins, keep an eye on it and stir once or twice, so it doesn’t stick to bottom of the pan. Transfer to a pie dish.

For the crumble simple mix flour, almonds and chia in a bowl. Melt the butter/ coco oil and honey and add to the dry ingredients. Mix well and tip on top of the apple mixture & flatten. Bake at 180 until the crumble is golden.

For the custard simply mix the egg yolks, sugar, arrowroot and vanilla in a bowl to a thick paste. In a pot bring the milk & coocnut milk to the boil. Allow to cool slightly then add to the egg mix slowly, whisking all the time. Return to the pan to simmer gently, until thickened, whisking all the time so it doesn’t curdle.

Enjoy!

Nutrition and wellness coaching - healthy baked beans

Baked Beans

A great alternative to the traditional tinned variety these are a winner with all the family!

Ingredients:

1 Onion

1 Garlic clove

1 tin Cannelini Beans, rinsed well

500ml passata

Seasoning

1 tsp sugar

Rosemary, finely chopped

(Chilli optional)

Method:

Finely chop onion and garlic & fry in coconut oil or butter until very soft. Add the passata, sugar, seasoning and rosemary and simmer on a low heat for 10 mins, blitz the sauce till smooth, place back on the heat and add cannelini beans, simmer for a further 10 mins or transfer to the oven at 180 for 10mins. The sauce should thicken nicely, if too thick just thin with a drop of water (or great place to stick in a little stock!). For a spicy version simply add fresh or dried chilli. Mix up the recipe another day with different beans, different herbs, or even a little chorizo or bacon for a tasty twist.

Enjoy!   

Nutrition and wellness coaching - healthy muffins

Fruity Muffins

A great little afternoon snack for smallies or perfect for a coffee morning, these buns are a lovely healthy alternative for all ages!

Ingredients:

Blitz in Nutribullet or food processor-

3-4 ripe bananas or a mix of banana & apple

3oz goats butter

1 egg

4 tbsp Honey/Maple syrup

Add this mixture to:

1/2 cup buckwheat flour

1 cup ground almonds

1 heaped tsp gf baking powder

Pinch salt

Method:

Add berries of your choice. Mix well. Place in lined muffin tray and bake at 180 for 20 mins or until golden.

Enjoy!

 

 

Nutrition and wellness coaching - bounty bars

Gooey ‘bounty’ protein bars

These treat bars are a hit with biggies and smallies, chocolatey with a gooey centre, the perfect treat, but with health benefits of course, full of good fats, antioxidants and nutrients!

Ingredients:

100g dessicated coconut

50g ground almonds

2 scoops good quality whey protein powder (vanilla flavour or plain)

1 tin coconut milk, use just the cream and 3 tbsp of the water

1 handful raisans

2 tbsp maple syrup

1 tsp vailla essence (2tsp if whey is plain)

To coat: 1 bar dark chocolate 70-90%

Method:

Mix all ingredients, except the chocolate, very well in a bowl. Then press into a shallow rectangular dish lined with greaseproof. Refridgerate for 1 hour. When chilled, cut into small bars. Melt the dark choc and dip each bar into it until covered. Refridgerate again for another 30 mins.

Enjoy!