Recipes

Chocolate protein pancakes

By May 16, 2016 Recipes
Chocolate protein pancakes stacked

If you are a chocolate lover and you crave chocolate in the morning like I do, then why not satisfy those cravings with some ridiculously healthy chocolate pancakes!

Protein chocolate pancakes

A sugary chocolate bar may be very unhealthy, but raw cacao powder is full of iron and flavanoid antioxidants, so it’s definitely in the healthy list! Top this off with the vitamin C and other antioxidants in berries along with healthy fats from nuts and coconut oil and you have yourself a very healthy mix! Adding protein powder to pancakes gives you the added satiety ingredient, keeping you full for longer and keeping your metabolism high throughout the day.

Ingredients (Serves 2):

  • 1 tsp. coconut oil
  • 80 ml (1/4 mug) oat milk
  • 2 eggs
  • 10 hazelnuts / 1 tbsp. hazelnut butter
  • 1 tbsp. whey protein powder (or rice protein powder for a vegan version)
  • 1 tbsp. cacao
  • 4 dates
  • 4 tbsp. almond flour
  • 1 tbsp. oat bran
  • 100 g raspberries (2 big handfuls, can be from frozen)

1. Heat a large frying pan on a medium heat and melt the coconut oil.

2. In a food processor, mix the oat milk, eggs, hazelnuts, protein powder, cacao, dates, almond flour and oat bran

3. Pour the mix into the frying pan, to make 6 small pancakes. If you only have a small pan, you could make 3 pancakes at a time.

4. While the pancakes are cooking, add the raspberries to another pan with a dash of water and cook on a low heat, regularly stirring until they break apart to form a raspberry coulis.

5. After 2 minutes, or when the pancakes begin to stick together, gently turn over and cook for a further 2 minutes.

6. Serve the pancakes stacked up high with the raspberry coulis poured over the top.

A great weekend breakfast to keep you very satisfied until it’s time for a roast dinner!

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Rhubarb & ginger bites

By September 16, 2015 Recipes
Rhubarb & ginger bites

Rhubarb cooked up in sweet little chunks is a dream! For the end of the rhubarb season, try cooking up these satisfying healthy fruit cakes, full of goodness.

Rhubarb bites side

Rhubarb is a rich source of potassium and lots of antioxidants including vitamin C, so a great fruit for skin health. Possibly to your surprise, rhubarb is also a great source of calcium. Combined with the fibre in the oats and healthy fats in coconut oil, this dessert is very nourishing.

Ingredients (Serves 9):

  • 400g Rhubarb
  • 100ml water
  • 100g coconut oil
  • 3 eggs
  • 220g prunes
  • 70g almond flour
  • 60g buckwheat flour (buckwheat is actually a seed, therefore wheat and gluten free)
  • 1 tsp. dried ginger

1. Preheat the oven to 180 deg C and line a baking tray (approx 20cm x 20cm) with grease proof baking paper.

2. Chop the rhubarb into 2-3cm chunks.

3. In a pan, heat up 100ml water and simmer the chopped rhubarb on a low heat for 15 minutes, or until soft.

4. While the rhubarb is simmering, melt the coconut oil in a pan on a low heat.

5. Add the eggs, prunes and melted coconut oil into a food processor and blend well.

6. Add the blended mix to the stewed rhubarb, turn off the heat and stir well.

7. In a large box, mix the buckwheat, almond flour and dried ginger together.

8. Add the dried mix into the pan and stir all ingredients together until the dry mix is no longer visible.

9. Pour the mix into the lined baking tray, and bake in the oven for 30 minutes on 180 deg C.

10. Leave to cool slightly for 10 minutes and then slice into 3 by 3 sections for 9 squares.

Best eaten warm with a mug of herbal tea! Also great with a dollop of Greek yoghurt and a sprinkle of seeds for breakfast. 

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Cherry & apple tart

By June 12, 2015 Recipes
Cherry & apple tart

English fruits, cherries, pears and apples are perfect for the start of summer. Cooked until soft, sweetened naturally with prunes, on a wholegrain oat base providing plenty of healthy fibre. A gluten free wholesome recipe.

3edited

Cherries are beaming with anthocyanins, a wonderful antioxidant to keep your cells healthy.  The immune boosting effects of the beta glucans found in the oat base combined with chia seeds rich in omega-3 fats will help you to feel good after eating such a delicious dessert.

Ingredients (Serves 6-8):

The filling:

  • 2 apples (cooking apples or regular apples – Cox and Braeburn apples go very well)
  • 2 pears
  • 100ml water
  • 200g cherries (weight before removing pips)
  • 12 prunes
  • 1 tsp. cinnamon

The base:

  • 80g coconut oil
  • 1 tbsp. chia seeds
  • 100g oats (use uncontaminated oats if you are gluten free)
  • 80g buckwheat
  • 60ml water (6 tbsp.)

1. Preheat the oven to 160 deg C and line 2 small tart baking trays with coconut oil.

2.Chop and core apples and pears.

3. In a pan, heat up 100ml water and simmer the chopped apples and pears on a low heat for 15 minutes.

4. While the apples and pears are simmering, slice the cherries in half and remove the pips.

5. Take half of the cooked apple and pear mix and blend in a food processor with the prunes (check that all prunes have had stones removed before blending).

6. Add the blended apple, pear and prune mix back into the pan, add the cinnamon and stir well.

7. Add the halved cherries to the apples and pears in the pan and simmer for 5 more minutes.

8. While the fruit is simmering, start to prepare the base. Firstly, melt the coconut oil in a pan on a low heat for a few minutes until liquid.

9. Grind the chia seeds in a coffee / spice grinder (chia seeds can also be bought ready ground).

10. In a large bowl, mix the ground chia seeds, oats, buckwheat.

11. Add the water and coconut oil to the dry ingredients in the large bowl and stir well until thoroughly mixed to form a dough like consistency. (This can be mixed in a food processor for ease if you have a dough mixing tool).

4. Separate the mix out into 2 parts roll flat with a rolling pin, and place into 2 small trays, approx 12cm diameter, 4cm deep. Note – this recipe also works for one large tart if you prefer.

5. Bake in the oven at 160 deg C for 30 minutes.

Wholesome nourishing fruit tarts in cute small sizes makes them a great addition to a summer party. Perfect after dinner in the evening.

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Cacao & apricot protein balls

By April 21, 2015 Recipes
Cacao & apricot protein balls

Delicious chocolate protein balls, lightly sweetened with dried apricots and honey. A great treat for after dinner, or a healthy snack on the go. Added whey protein makes these balls a perfect post work out snack too.

Choc balls 2

Not only do these chocolate balls provide plenty of antioxidants including flavanoids and carotenoids from the raw cacao and apricots, they also have immune boosting and appetite suppressing effects from coconut oil and whey protein powder. A great nutrient dense snack to keep you going during the day when you feel that chocolate craving coming on. A healthy alternative to a typical sugary chocolate snack.

Ingredients (10 balls):

  • 20 dried apricots (choose organic sulphite free apricots for the healthiest and tastiest option. Note that apricots without preservatives are naturally darker in colour)
  • 2 tbsp. cacao powder
  • 2 tbsp. honey (Manuka honey is ideal due to it’s immune boosting anti bacterial properties)
  • 2 handfuls of coconut chips (or dessicated coconut)
  • 2 tsp. cashew nut butter
  • 45g coconut oil (2 tbsp.)
  • 2 tbsp. whey protein powder (I use Pulsin whey as it is derived from the milk of hormone-free outdoor-reared grass-fed cows)

1. Melt the coconut oil in a pan on a low heat for a few minutes until liquid.

2. On a plate, cover with 1 tbsp. cacao powder, ready to roll balls on. Prepare another clean plate for rolled balls.

3. Blend all remaining ingredients in a food processor, until you have a well mixed thick consistency.

4. Separate the mix out into 10 sections and roll into balls by hand. Note that although the balls may be quite soft now due to the melted coconut oil, they will set in the fridge. Once each ball is rolled into shape, lightly roll some of these onto the cacao powder covered plate for a variety in coatings and textures.

5. Place all balls on the clean plate and leave to set in the fridge for at least 30 minutes before serving.

Deliciously sweet and healthy protein balls are great as a handmade gift. Experiment with decorating with different coatings such as dessicated coconut or green matcha powder!

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Chocolate & butternut squash brownies

By February 12, 2015 Recipes
Chocolate & butternut squash brownies

Forget butternut squash risotto, and bring on butternut squash brownies with cacao! Super healthy, full of antioxidants, rich and chocolatey and deliciously moist. A tasty way to get butternut squash into your diet and a great one for kids who don’t eat enough veg. These healthy dairy free chocolate brownies have shocked many of my personal tasters (friends) who otherwise really dislike butternut squash.

Butternut squash choc brownies 2

An anti-ageing brownie anyone? These chocolate brownies provide a super high dose of vitamin C and beta carotene (which gives butternut squash its distinctive yellow / orange colour), providing your cells with healthy antioxidants. Cacao also contains powerful antioxidants called flavanoids. Combine all these antioxidants with the protein and healthy fats in the almond flour and eggs, and you have a very healthy chocolate brownie.

Ingredients (serves 9):

  • 400g butternut squash
  • 100g cacao powder
  • 50g (5 tbsp.) wholegrain spelt flour
  • 50g (5 tbsp.) ground almonds
  • 100g coconut sugar
  • 1 tsp baking powder
  • 100g (4 tbsp.) coconut oil
  • 4 eggs

1. Preheat the oven to 160 deg C. I recommend using this temperature, as almonds are not heat stable above 180 deg C, so the healthy omega-3 and omega-6 fats can be ruined if heated too high.

2. Line a square or rectangle cake tin (approx 21cm / 8 inch length and width) with baking paper, (or 1 tsp. coconut oil alternatively)

3. Chop the butternut squash into approx. 2cm cubes. Steam for 25 minutes, or until soft. If you do not have a steaming pan, you can boil, however more nutrients are kept with steaming. The skins can be left on, or removed if you wish.

4. In a large bowl, mix together the cacao powder, spelt flour, ground almonds, coconut sugar and baking powder, making sure the baking powder is evenly spread. Sieve the baking powder before mixing if it has clumped.

5. Melt the coconut oil in a pan on a low heat for a few minutes, until liquid.

6. While the coconut oil is melting, add the butternut squash and eggs to a food processor.

7. Pour the melted coconut oil into the food processor (with the butternut squash and eggs) and blend until you have a smooth consistency.

8. Add the blended wet mixture to the bowl containing the dry ingredients, and stir until fully mixed together.

9. Pour the cake mixture into the baking tray and bake at 160 deg C for 30 minutes.

10. Leave the brownies to set in the cake tin for at least 15 minutes before removing. These brownies are delicate and can break when warm, so only take them out to leave on a wire rack after this time.

10. Once the brownies are completely cooled, use a sharp knife to cut into 9 sections.

Enjoy your antioxidant filled healthy chocolate brownies. A real treat for anyone who likes indulgent rich moist chocolate treats!

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