This heavenly smoothie bowl is worth waking up early for! It is packed full of anti-inflammatory, immune boosting ingredients! Protein smoothies are a great delicious way to start the day. They are the perfect alternative to eggs as they can help develop lean muscle mass, encourage fat loss, increase satiety, deliver essential nutrients (including amino acids) and even improve metabolic activity.
Turmeric has been used in India for thousands of years and is considered a medicinal herb. Turmeric has many health benefits including powerful anti-inflammatory effects, easing joint discomfort, curbing indigestion and heartburn, boosting immunity as well as protecting the heart and brain!
Cinnamon is a delicious spice that contains many antioxidants. Cinnamon has many anti-inflammatory properties which helps the body fight infections and repair tissue damage. It can help regulate your metabolism by reducing your blood sugar levels as it improves sensitivity to the hormone insulin.
- 1 scoop of vanilla protein
- 1 frozen banana
- 1 teaspoon of cinnamon
- A knob of ginger
- ½ teaspoon turmeric.
- 2 cubes of frozen spinach (or a handful of fresh spinach and ice)
- 1 tablespoon chia seeds
- 1 tablespoon Maca powder
- 1 teaspoon of greens powder (optional)
- Honey or sweetener of your choice
- 1 mug of your choice of milk
- Mixed seeds or any toppings to serve!
- Place all the ingredients in a high-powered blender and blitz until all combined nicely!
- Place in a bowl and top with some more banana, mixed seeds and a big drizzle of honey!
I like stocking the fridge each week with delicious, easy to make, healthy sauces which are guaranteed to make any meal taste ridiculously tasty! This week, I have made my very own Satay Sauce which tastes so yummy over anything.
Give it a go and let me know how you find it.
- 70grams pure crunchy peanut butter (I like Pip & Nut)
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon oat milk or any milk
- 1 tablespoon tamari/soy sauce
- 1/2 tablespoon grated ginger
- 1 teaspoon chilli flakes
- 1 spring onion, finely chopped
- 4 tablespoons warm water
- a few drops of liquid stevia or honey (optional)
- salt & pepper to season
- Combine all ingredients together, once all mixed through place the Satay sauce in a sterilised jar and keep refrigerated.
Turmeric lattes along with beetroot lattes are becoming more popular in London and are almost the norm now amongst cafes – I can totally see why too! If you haven’t heard of them before, they are sort of like a chai latte but way better if they are done right.
If you haven’t yet heard of the amazing benefits of turmeric, let me educate you. Turmeric has been used in India for thousands of years and is considered a medicinal herb. Turmeric has many health benefits including powerful anti-inflammatory effects, easing joint discomfort, curbing indigestion and heartburn, boosting immunity as well as protecting the heart and brain!
My golden milk recipe couldn’t be easier, most of you will also already have all the ingredients on hand in your pantry and if you don’t then the spices will probably cost the equivalent of 2 lattes to purchase from your local supermarket.
Turmeric lattes are the perfect caffeine free warming drink to get anyone through these cold winters days. My recipe will make a rather large batch of turmeric latte mix so you can have it on hand throughout the week!
Give this recipe a go next time you want a yummy, caffeine free alternative which will be sure to boost your immune system and leave you feeling warm and fuzzy inside.
- 2 tablespoon Turmeric
- 2 tablespoon Cinnamon
- 2 tablespoons Coconut water powder
- 1 & 1/2 tablespoons Ginger
- 1 teaspoon ground nut meg
- 2 teaspoon Vanilla powder
- A pinch of Himalayan Salt
- A pinch of ground black pepper
- Choice of milk – I love it with coconut milk!
- Stevia or your choice of sweetner to serve
- Place all of the ingredients in a jar apart from the coconut water and sweetener, mix the ingredients through thoroughly until all combined.
- To make a warming mug turmeric latte, simply spoon out 1 tablespoon of the mixture and place in a saucepan, heat through with the equivalent of a mug full of your choice of milk and a dash of sweetener – be careful not to boil the mixture.
- Store the mixture in a sterilised jar so you can use it throughout your week.
- Serve in your favourite mug and enjoy!
These chocolate protein brownie bliss balls (quite the tongue twister) actually turned out far better than I could have imagined – they are the bomb! Gooey, sweet, fudgy, rich and nutrient dense. These have no refined sugar in them or any added sweetener!
You can keep a batch of these in the fridge to stave off chocolate cravings!
Ingredients – Makes 12
- 1 cup raw almonds
- 180 grams medjool dates, pitted
- 1 scoop chocolate protein powder (I used Vega)
- 1/3 cup cacao powder (naturya)
- 1 teaspoon vanilla extract
- A pinch of Himalayan salt
- 1/3 cup melted coconut oil
- Desiccated coconut for rolling in
- Place the almonds in a blender and pulse until they are finely processed.
- Next add all the remaining ingredients apart from the desiccated coconut and blitz until well combined. Remove from the blender and roll the mixture into small bite sized yummy balls.
- Next roll them in the desiccated coconut and place in the fridge for an hour or so.
- Enjoy and try to not eat them all at once!
Notes – Your medjool dates should be gooey and sweet. If you find they are a little bit hard in texture I would recommend placing them in a small bowl of boiling water for a few minutes until they soften up and become gooey.
I hope you enjoy them as much as I do!
It’s really starting to feel like Christmas here in London, the lights & decorations are up, the weather is getting colder and the festive spirit is amongst us! I am rolling with it, embracing it and getting rather excited about it all!
So on that note – I bring you my festive cherry mocha smoothie! There is nothing quite like the flavour combination of coffee and chocolate but with the addition of cherries the flavour of this smoothie is out of this world!
- 1 scoop of Vega chocolate protein
- ¾ mug black strong coffee
- ½ mug Oat milk
- Half mug of frozen cherries
- 1 pitted date or sweetener of choice
- ½ tablespoon cacao (Naturya)
- ½ tablespoon Maca powder (Naturya)
- ½ tablespoon chia seeds (Naturya)
- Pinch of Himalayan salt
- Lots of ice
- I like to use a large mug to measure out all my ingredients as I find it help create the perfect consistency. Place all the ingredients into a high-powered blender and blitz until smooth!
Notes – Try and use a really good quality coffee for this recipe as it will make all the difference!
When two of my favourite things become one – pumpkin and hummus! This beautiful dip is the perfect autumnal snack – it is healthy, creamy, smooth and you can have it ready in no time!
You can make this snack in advance and have it ready for when your guests arrive! If you really wanted to get into the holiday spirit you could serve it out of a pumpkin!
- 2 cans chickpeas
- 1 cup of leftover roast pumpkin
- 2 tablespoon Tahini
- 2 garlic cloves
- Juice and zest of a lemon
- 1 teaspoon Himalayan salt
- 1 teaspoon cinnamon
- ½ teaspoon cayenne pepper
- 1 teaspoon cumin powder
- ½ teaspoon paprika
- 3 tablespoons olive oil
- ½ cup water or if you have some stock/bone broth you could use this too!
- Place all the ingredients in a food processor and pulse together. Process until smooth and at your desired consistency. You may need to add some more water/olive oil to help give the hummus a creamy texture. Taste and add any e
- Trasnfer the hummus to a serving bowl, drizzle with a good quality of extra virgin olive oil, pumpkin seeds and some extra cumin.
- Serve with your favourite vegetable and pita bread.
‘Tis the season for apples at the moment and boy are they good! I’ve never been a big lover of apples but something has changed this Autumn and I can’t seem to get enough of them! It really shows that eating seasonally helps you to enjoy fresh fruit and veg at its best!
This sugar free stewed apple recipe is my favourite, it takes a matter of minutes to make and taste delicious on top of some creamy yoghurt or a warming bowl of porridge!
You could even make these into a nice apple and rhubarb crumble, apple pie or even as an accompaniment to your Sunday pork roast! Yum!
- 6 Rajka organic apples
- 2 teaspoons grated fresh ginger
- 1 tablespoon cinnamon
- Pinch of Himalayan salt
- ¼ teaspoon vanilla bean extract
- ½ cup of water
- Juice and zest of half lemon
- Wash and core the apples by roughly cutting them into large chunks. Place the apples along with the remaining ingredients in a saucepan. Give the mixture a stir.
- Bring the temperature of the saucepan up to a boil and then reduce to a low simmer. Place the lid on the saucepan and allow to simmer for about 8 minutes or until the mixture is of your desired texture.
- Allow to cool and serve as you please!
Cashew nuts have to be up there amongst my favourite nuts. I find they are creamy and flavoursome as well as being extremely versatile and easy to find. Not only are they delicious but they pack a punch nutrition wise too!
With an array of health benefits, there really is no reason why you shouldn’t include these delicious flavoured nuts into your diet. Cashews are packed full of vitamins and minerals such as copper, magnesium, phosphorus, manganese and vitamins such as vitamins B, K and E.
I have outlined below my top reasons why you should include cashew nuts into your daily diet –
- Improve heart health – Cashews are packed full of heart healthy monounsaturated fatty acids which help lower your harmful cholesterol (LDL) whilst increasing your good cholesterol (HDL) in your blood stream which in-turn helps to reduce the risk of cardiovascular disease.
- Healthy hair and skin– Cashews provide you with an abundant of minerals, these minerals are necessary for our bodies to maintain optimum health. Cashews main mineral is copper which helps in the production of skin (collagen) and hair, it has also been proven to improve hair colour and texture. Time to get some cashew oil and start applying!
- Weight loss – Due to the fat and protein content in cashews, they can help you feel satisfied and fuller for longer. They are a great snack on the run however they should always be eaten raw and unsalted so they are beneficial for weight loss.
- Dietary fiber – Cashews are a good source of dietary fibers which help you digest your food better. Cashews are packed full of oleic and palmitic acid which are essential for our diet as our bodies are unable to produce them.
- Brain function – Cashews contain vitamins K & E which are fat soluble vitamins. The brain is made up of mostly fat and it relies on a steady supply of healthy fats to support healthy ageing, mood regulation and of course cognitive function (memory, attention, language and knowledge through attainment of information)
Many people avoid eating cashews due to their fat content however cashews actually contain less fat than most other nuts, and what they do contain are mainly unsaturated fats as mentioned above. The key to eating any nuts are to eat them in moderation! My favourite ways to incorporate the cashew nut into my diet are –
- Handful of raw cashews or included in a trail nut mix
- Cashew nut butter – look up recipes for a delicious roasted cashew & vanilla nut butter
- Cashew oil – applied to hair and skin
- Roasted and tossed through salads, stir fries and curries
- Nut milk – soaked for a minimum of 4 hours and blended with filtered water.
Let me know how you get on with including this little health bomb into your diet!
Hummus is a delicious Middle Eastern snack! It is such an easy way to up your plant based protein intake. It provides you with protein and a number of essential vitamin and minerals, and while it can be high in fat due to the tahini and olive oil content, it is mostly heart-healthy unsaturated fat.
Chickpeas – Chickpeas are a legume often used in Middle Eastern and Indian cooking. They are a great source of vitamins and minerals, and have been shown to help lower cholesterol. They are a great source of insoluble and soluble fibre as well as manganese and iron for energy production.
Tahini – Tahini is a paste made from ground sesame seeds which also plays an important role in Middle Eastern cooking. One serve of tahini contains 7.9 grams of fat however only 1.1 of this is saturated fat. Tahini is a great source of healthy fatty acids containing a large amount of omega 3’s making it great for your brain and heart health. Tahini is packed full of vitamins and minerals such as Thiamine, phosphorus and copper.
Garlic – Has many medicinal properties as well as culinary uses. It is an excellent source of minerals and vitamins that are essential for optimal health. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc, and selenium. Selenium is a heart-healthy mineral, and is an important cofactor for antioxidant enzymes within the body. It contains many flavonoid anti-oxidants like carotene beta and vitamins like vitamin-C. Vitamin C helps the body develop resistance against infections and disease!
- 1 x canned chickpeas (preferably organic)
- 1 x lemon juice and zest
- 2 tbsp olive oil
- 2 tbsp tahini
- 1-2 garlic cloves
- 3 tbsp stock (vegetable or chicken) * you can use water*
- 1x tsp cumin
- 1x tsp paprika (optional)
- Salt to season
- Vegetable sticks – you can use celery, cucumber, radish, carrots, pepper – anything you may like!
- Drain the chickpeas and rinse under water, place in the blender.
- Place all the ingredients in a blender and blitz – you can either have it quite smooth or if you prefer it chunky that is great too!
- Serve with a selection of vegetable sticks
Chewy, spicy and sweet! My gluten free cinnamon spice festive cookies will certainly fill you with that christmas spirit and will instantly evoke warm christmas memories. These cookies are delicious any time of the day, they are also extremely tasty over some greek yoghurt or vanilla ice-cream! This classic cookie recipe will be a hit with the whole family, let me know how you get on with them and hope you enjoy them as much as I did!
Makes 8 large delicious cookies
- 1 ½ cup jumbo oats
- ½ cup desiccated coconut
- 2 tablespoons pumpkin seeds
- 1 tablespoon cinnamon
- 1 teaspoon ginger
- 1/2 teaspoon vanilla powder
- A large pinch (or two) of grated nutmeg
- Pinch of salt
- 4 tablespoons coconut oil (melted)
- 2 tablespoon Almond butter (optional)
- 2-3 tablespoons raw honey
- 1 tablespoon water to help combine if needed (not too much)
- Pre-heat your oven to 150c
- In a food processor combine your jumbo oats, coconut, pumpkin seeds, cinnamon, ginger, vanilla, nutmeg and salt. Blitz a few times so all the ingredients are combined well.
- Next add the coconut oil, honey and almond butter if using, blend briefly until you get a sticky texture. Add water if needed.
- Form into 8 large cookies and flatten down on a tray lined with baking paper.
- Bake in the oven for 15 minutes or until golden brown.
- Allow to cool before serving.
- These will last about 4 days in a air tight container in the fridge.
Don’t forget to tag me in your creations and comment below!