The food choices we make for breakfast may impact how we feel the rest of the day which is why I always advise my clients to develop healthy breakfasts that will keep them feeling full for longer, satisfied, energized and less likely to crave unhealthy foods later in the day. The secret is simple - start replacing common breakfast foods like cereals, breakfast bars, processed cakes/biscuits, ready baked oat bowls, and white breads/rolls with whole foods. Begin to think outside the 'modern day food' box, search for interesting ways to use new ingredients, enjoy savoury breakfasts, vegetable bakes, green smoothies and vegetable juices. The key to eating healthy in the morning is to create a balanced meal that include protein, complex carbs, fibre and healthy fats. These Sweet Potato Pancakes are packed with Beta carotene, Vitamin C, Potassium, Manganese, B-6, Biotin, Magnesium, Iron, Fibre, Protein, Omega 3 Fatty Acids, MCTs and much more. Why start your day with foods that are going to leave you feeling tired when you can enjoy a delicious meal that will not only support your overall health and help you feel more energized but is also delicious. If you have kids these would be a perfect breakfast option to replace sugary cereals and what kid doesn't love pancakes with fresh fruit. Here is what you will need to make 10-12 pancakes: 200g of sweet potatoes 200g of brown rice flour 200 ml of unsweetened oat, almond, hemp or coconut milk 1 tbsp. of maple syrup or raw honey 1 tsp of ground cinnamon 1 tbsp. of ground flaxseed 1 tbsp. of chia seeds Coconut oil for greasing if needed Directions: Peel, wash and cut the sweet potato into small pieces, add them to a steamer and cook until soft. Then add them to a bowl and mash them well Add in the milk, maple syrup or honey and mix to combine well (there should not be any lumps) Then add in the remaining ingredients (not including the coconut oil) until the mix forms a batter (it is farely thick) Heat a non stick pan over medium heat, grease with coconut oil if needed, then cook the pancakes in batches until they are all done. Serve 2-3 pancakes per person topped with fresh berries and 1 tbsp. of maple syrup. Or drizzle with fresh lemon juice or lime juice and 1 tbsp. of coconut sugar. Enjoy. Adapted: Deliciously Ella
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Yes, I admit as a nutritionist I enjoy a sweet treat every so often just like all of my clients. But having something sweet doesn't need to come with the added guilt or inches around the waste. When choosing a sweet treat what you want to look for is something that has natural sugars in it rather then added sugars. This can be tricky when you are buying packaged products in the grocery stores. The Solution: Make your own healthy energy bites you can enjoy when you are feeling that mid afternoon crash in energy, needing that pick me up before a gym session, or a quick release of energy following a training session. Whatever your reason try and choose something that is packed with vitamins, minerals, protein, fibre and natural plant based sugars like these raw key lime energy bites. Nutrient Benefits: High in Magnesium, Fibre, Protein, Potassium, Omega 3 & 6, B6, Iron, Calcium, Potassium, Vitamin C (helps to absorb Iron) Here is your quick and simple recipe to enjoy, it only takes 5 minutes to mix up and then 5-10 minutes to form into small bite sized snacks. Ingredients 1/2 cup of cashews 1/2 cup of almonds 1 1/2 cups of dates, pitted or chopped 1/2 cup of desiccated coconut Zest of 1 lime Juice of 2-3 limes (depends on how limey you want it - I used 3) Directions 1. Place all the ingredients into a food processor and combine until if forms a sticky paste, then roll into small bite sized balls 2. Store in an airtight container for 1-2 weeks. Serving Size: 1 energy bit Servings: 12 Calories per bite: 145 calories Traditional healing foods like fermented vegetables, kefir, kombucha, bone broths and other cultured dairy have been used for hundreds of years to help heal the body. For the past few years I have been finding ways to help heal my 'leaky gut' using the most nourishing foods. Homemade Bone Broth has the most incredible benefits that we should all be using for optimal health. Bone Broths are nutrient dense, easily digestible and healing to the body. They use the parts of the grass fed animals (or fish bones) that we are unable to eat but packed full of essential nutrients to heal the body. Simmering the bones for 12-48 hours releases healing compounds such as collagen, glutamine, glycine and proline that all have the ability to transform our health and heal our gut. They also contain condroiten sulfate and glucosamine that have been shown to reduce inflammation, arthritis and joint pain naturally. If you want the real benefits of these traditional broths then all you need is a slow cooker or pot and time to simmer. Always source grass fed or organic animals to reduce antibiotics/hormones/pesticides that may be found in traditional meats. Ingredients: 1 kg grass fed stock bones, 2 carrots, 2 celery stalks, 4-6 cloves of garlic, 2 tsp whole peppercorns, 2 bay leaves, 1-2 onions (or leeks) Directions: Place all ingredients into your slow cooker, set on low and allow to cook for 12-48 hours the longer it cooks the more benefits you will extract out of the bones. Then strain out the vegetables/bones and use for homemade soups, sauces, vegetables or drink as it is for a gut healing beverage. Batch - Make these in batches and keep in the freezer for quick recipes through the week Reference:http://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/ I am always in search of new recipes to try out and this morning I found this delicious zesty scone recipe that Delicioulsy Ella shared for the easter weekend (have a look http://deliciouslyella.com/zesty-easter-scones/) However I really wanted to create a sugar free savoury version to pass along to my clients who are gluten free, dairy free, wheat free and dealing with various food intolerances. The result was delicious and reminded me how enjoyable playing around with new recipes can be. What will you put into your savoury scones? * Please note that a few of the scones in the picture do have organic goats feta on them, as they were for my boyfriend to enjoy when he gets home from work Makes 12 Scones INGREDIENTS 200g Gluten Free Oats 200g ground almonds 1 tsp dried basil (or fresh *) 1 tsp dried rosemary (or fresh *) 1 tsp dried thyme (or fresh *) 1/2 cup of unsweetened almond milk 1/3 cup of water 1 flax egg (1 tbsp. ground flaxseed with 3 tbsp. water) 3 tbsp. extra virgin olive oil or coconut oil sea salt and pepper * It's always a great idea to use fresh herbs when you can to boost your overall health through their various healing properties. DIRECTIONS Preheat the oven to 180C, and grease a muffin tin Place your ground flax egg with the water into a small bowl and combine, allow to sit for 10 minutes until it thickens Place the oats in a food processor and grind until it forms a flour, then add it to a bowl with ground almonds and your other ingredients including the flax egg Mix to combine and then divide the batter into 12 muffin cups, bake in the oven for 20 minutes until just browned. Serve with raw organic butter, coconut butter, or even coconut oil. Have a Happy & Healthy Easter! Since I have been working at Eden Cafe in Witney, Oxfordshire where I help part time with menu planning and recipes I have been inspired by creating delicious gluten free, vegetarian and/or vegan dishes. This week I decide to make this delicious mini tart to serve along with our mixed salads (which change daily) and it ended up being delicious as well as nutritious. For those of you looking to make something different for lunch or dinner for at home or work her is the recipe, please feel free to add any vegetables to top off the tart. TART BASE: Source: Honestly Healthy 1 cup of ground gf oats 1 cup ground almonds 1 tbsp. ground flaxseed mixed with 3 tbsp. water (set aside to thicken 5-10 minutes) 1-2 tbsp water 1 tbsp extra virgin olive oil or coconut oil Mix all the ingredients in a bowl and then press into 6 mini tart tins or alternatively a large tart tin with a removable bottom (key otherwise you won't be able to get the tart out) Preheat the oven to 175C and bake for around 15 minutes until just browned slightly HUMMUS: 2 cans of organic chickpeas 1 clove of garlic minced 6 tbsp. extra virgin olive oil Juice from 1 small lemon 3 tbsp. of tahini Add to a food processor and combine until smooth then spread into your mini tart shells to create thin layer make sure you have enough for each tart TOPPING: Cut the butternut squash into small 1 inch cubes, drizzle with a bit of coconut oil and cumin seeds (about 1-2 tsp) then increase the oven temperature to 180-200C and bake until tender. Cut 1 red pepper in half and then bake in the oven with a bit of coconut oil for 15-20 minutes until soft. Remove and allow all of the vegetable to cool ( you can cook these ahead of time and use them on salads or for other dishes through the week) Top your tarts with the roasted vegetables and enjoy with a mixed leaf salad. Waking up in the morning to give yourself a boost of nutrition is the best way to start your day. Today was an even better day because the sun was shining as well which we don't see that much in England. If you haven't already tried juicing or haven't done it in awhile, it's time to dust off the old juicer in the cabinet or go out and buy yourself your first one to give it a go. Juicing is a great way to give your body a rest from all the work it has to do in order to digest, break down and absorb the food we eat. Instead we can use our juicers to break down the food for us into a liquid form that can be absorbed straight into our blood stream to be used by all the cells in the body. This gives us a boost of nutrition many of us do not get first thing in the morning. The key to keeping these healthy is to focus on vegetable based juices rather then fruity ones to reduce the amount of sugar (even though its natural) that goes quickly into the blood which will have an effect on blood sugar levels. Experiment with different vegetables, play around with flavours and tempt your tastebuds for a great start to the day, afternoon snack or post exercise refuel. This is one that I created recently and I threw in the following ingredients that were in my fridge: Carrot 1 Apple 1 Kiwi 1 Beetroot 1 Cucumber 1/2 Ginger 1" Lemon 1" Avocado 1/2 Ice optional Add 1/2 the apple followed by the other ingredients (not the avocado and ice), then add the juice to the blender with the avocado and ice and enjoy in your favourite glass. Let me know what you have created recently, sharing the juice forward. We all love a bit of chocolate. But what if you could actually enjoy a brownie without the guilt of those packed with sugar and other nasty ingredients.....well I have just the ticket.
For those of you following a gluten free eating plan, or who are celiac this would be a great addition to the family recipe list and ideal for those days when you just feel like something a bit special, that you know will support your health and not cause you any unwanted symptoms. Here it is, adapted from www.livinghealthywithchocolate.com GRAIN FREE CHOCOLATE BROWNIES Serves 9 INGREDIENTS 1/2 cup raw cacao (health foods store or online shops carry it) 1/2 cup ground flaxseed 1/2 tsp gluten free baking soda 1/2 tsp gluten free baking powder 1/2 tsp sea salt 1 organic egg 1/2 cup of unsweetened almond milk or coconut milk (canned) 4 tbsp. maple syrup 1 tbsp. nut butter or seed butter 1/4 cup of cacao nibs or chopped walnuts (optional) DIRECTIONS 1. Combine all dry ingredients in a bowl mix well 2. Combine all wet ingredients into a seperate bowl and mix through 3. Next mix the wet into the try and combine 4. Fold through the nibs or nuts if using them 5. Preheat oven to 175C and line an 8x8 baking tray, pour the batter into the tray and bake for 15 minutes (check it's done by inserting a tooth pick or knife - if it comes out clean its done) 6. Cut into 9 servings and freeze any extra for a snack another day Serve with a 1/2 cup of homemade banana ice cream or 1/4 cup of coconut yogurt with a sprinkle of cacao powder and nibs or nuts. Let me know what you think of this recipe and if you make any alteration that have worked better for you. Happy & Healthy Eating. Are you tired of scrambled, pouched or hard boiled eggs? You are not alone. The trick to enjoying a delicious savoury breakfast even during the weekdays is to bake a delicious frittata. They are so easy to make and you can really throw in anything you have leftover from the weekend. For this recipe I decided I would add in two of my go to vegetables packed with micronutrients to keep you feeling fabulous and full of energy......Kale and Sweet Potatoes. Starting your day with a savoury frittata will give you a healthy source of protein and fats to keep you feeling satified, slow down the release of glucose into your blood and it may even prevent any sugar cravings you have during the day. Give this recipe a go or switch it up to include your favourite veggies. 'Feed your mind, body and soul with nourishing foods' The Recipe: Serves 4-6 2-3 small sweet potatoes grated or spiralized 6 organic/pasture raised eggs 1-2 large handful of Kale chopped finely 1 shallot chopped into thin slices 1 garlic clove crushed (optional) 1/2 cup of milk alternative (I used almond milk) 1 tsp himalayan salt 1 tsp black pepper 1/2 cup of chopped sundried tomatoes (rinsed of oil) 1/4 cup coriander (optional) Preheat the oven to 175C and line a 8x8 dish with baking paper to make it easy to remove the frittata when cooked through. In a pan heat a bit of coconut oil or rapeseed oil and saute the shallots for 1-2 minutes, add in the garlic and sweet potaotes just to soften lightly. Then lightly toss through the kale until just wilted. Remove from the heat and set aside. In a large bowl whisk your eggs, add in the milk, sea salt, pepper, coriander. Add in the cooked veggies and stir to combine. Then pour into the prepared baking dish. Bake in the oven for 35-45 minutes watch that it doesn't burn but that it is cooked through. Slice into portions and serve with fresh rocket salad and 1/4 sliced avocado or other veggies of choice. ** Can be frozen into portions for a quick breakfast on the go during the week or on the weekend. I woke up this morning and felt inspired by some of the ingredients I had in the fridge so I thought I would create a new green juice recipe. Having gone out for a few drinks last night I felt like my body needed a bit of cleanse to help my liver get rid of the toxins that have built up. What better way to do this then with a green juice. So for this green juice I placed all of the ingredients through the juicer and served it up in my favourite half pint glass from Cogges Farm in Witney. This recipe served 2 ppl. You can keep the second portion for later in the day if you need a pick me up or energy boost. 4-5 stalks of celery 1-2 green or juicing apples 1 lime (peeled if not organic) 1/2 cucumber handful of mint leaves Note: Place one apple in first followed by the other ingredients and then finish with the other apple. You could also add in some extra greens like spinach or kale, be creative play around with the flavours and tastes and see what new recipe you can come up with. Happy Juicing! Quinoa is an ancient seed that provides the body with a complete source of protein (all essential amino acids we require from food) which no other grain provides the body with. It also contains ALA (omega 3 fatty acid which is anti-inflammatory), Oleic Acid (a heart healthy monounsaturated fat), Antioxidants like quercetin and kaempferol and important minerals such as manganese, magnesium, copper, folate and zinc. Quinoa also provides a great source of fibre which will keep you feeling full for longer, less likely to snack on unhealthy foods and keep your digestion regular. To support your overall health try and include quinoa as a breakfast porridge, superfood lunch bowl, or to replace white rice with your evening homemade curry. For this recipe I decided to replace white sushi rice with quinoa because it has a lower impact on blood sugar levels and will prevent the sugar crash experienced from processed or refined grains. Next time you make sushi give quinoa a try, you won't be disappointed and your body will thank you for all of its health promoting qualities.
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