healthyrecipe

  1. Smashed avo on toast

    A quick, easy nutritious breakfast that can be spiced up anyway you like.
    Avocados are and excellent source of potassium. Studies have shown that food rich in potassium can lower blood pressure. They are loaded with monounsaturated fats which can help decrease inflammation and lower your risk of heart disease. Another bonus is they are completely cholesterol free! Spread them on your toast instead of butter!
     
    Ingredients
     
    -1 avocado
    -2 slices of your favourite toast
    -1 lime
    -Salt and pepper to season
     
    Method
     
    While your toast is cooking, cut the avocado in half and remove from the skin.  Add half to each slice of toast and mash it up. Squeeze a drizzle of lime juice on top and season with salt and pepper.
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  2. Weekly tip - bone broth

    here is something soothing about a hot bowl of bone broth on a cold rainy day. It’s easy to digest and delivers a whole load of nutrients to our gut (which makes up most of our immune system).
     
    Bone broth is a stock made by simmering beef, chicken, fish or lamb bones with vegetables and herbs over a period of time (ideally over 24hours) Its not expensive to make (you can use the scraps of bones from your next Sunday roast) If you don't have time or desire to make your own bone broth you can buy it online and have it delivered to your door. Just make sure its organic and grass fed. 
     
    There are many ways you can add it to your diet, you can cook your rice or pasta in it, add to soups or gravies or enjoy it in its most simplest form.
     
    Give my chicken bone broth recipe a try. You can freeze it in ice trays so you always have a nutrient booster t
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  3. Spinach - top 3 benefits

    When you think of healthiest vegetables…spinach definitely always comes to mind. And for good reason too! One of the most nutrient dense foods around, packed with antioxidants, vitamins and minerals. 

    Including spinach in your diet regularly has many health benefits and as it’s not the most strongly flavoured vegetable it can easily be added to many dishes (even raw in smoothies) with out altering the flavour!

    Top 3 health benefits of spinach 

    1. Eye health - Spinach is packed with a healthy dose of vitamin A in the form of carotenoids. Studies have shown vitamin A to help keep our eyes healthy and slow down macular degeneration. 
    2. Help protect against cancer - Studies have shown that spinach (along with other green leafy vegetables) can help protect us from different types of cancer. Spinach antioxidant properties reduce the levels of oxidative stress and inflammation in our body. Spinach also contains chlorophyll whi
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  4. Spinach, goats cheese and caramelized onion tart

    A delicious meal to be served with a leafy salad, or cut into small squares as a popular appetiser.

    Once all the ingredients are prepared its really quick to put together and only needs 20minutes in the over.

     

    Ingredients

    Caramelized onions (see below for ingredients)

    4 handfuls of spinach

    1 tablespoon olive oil

    1 garlic clove mashed

    1 tub of soft goats cheese

    1 roll of ready rolled puff pastry.

     

    Caramelized onion ingredients

    2 onions sliced

    1 tablespoon butter

    1/2 tablespoon sugar

    500ml water

     

    Method

    1. Add the sliced onions to a saucepan along with the butter, stir until butter is melted and coating the onions.
    2. Add the water and sugar and bring to a simmer.
    3. Leave to simmer for around 40minutes.
    4. Once all the water has boiled down stir the
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  5. Weekly Tip - Ginger lime and coconut drizzle loaf.

    Following on from my last post I thought I would share this delicious way of adding ginger to your diet.

    Ginger contains a wide range of important vitamins and minerals. It also contains gingerol an active chemical component that is related to capsaicin and pipeline, and it’s what gives chilli peppers and black pepper their spiciness. Gingerol is a potent antioxidant with anti inflammatory benefits.

    Ingredients 

    • 180g softened butter
    • 150g caster sugar 
    • 6 limes
    • 3 eggs beaten 
    • 125g plain flour 
    • 100g desiccated coconut 
    • 1 tsp baking powder 
    • 3 thumbs ginger grated
    • 100g icing sugar 
    • 50g candied ginger
    • 50g coconut chips

     

    Method

    1. Preheat the oven to 180˚C.
    2. Prepare a loaf tin by lining with baking paper.
    3. Using a food processor be
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  6. Healthy muffins

    These healthy muffins are so simple to make and an excellent on the go snack. Store in your freezer and just pop in the microwave when needed. Full of health boosting nutrients and fibre.

    Ingredients

      • 2 bananas
      • 1/3 cup melted coconut oil
      • 1/2 teaspoon bicarb of soda
      • 2 tablespoon chia seeds
      • 4 tablespoons pumpkin seeds
      • 20 almonds
      • 2 tablespoons honey
      • 1 egg
      • 1 cup flour
      • 1/2 cup raisins

    Method

    • Preheat oven to 180degrees.
    • Line a muffin tin with cases.
    • Add all the ingredients to a food processor and blend.
    • Once well combined stir in 1/2 cup of raisins.
    • Spoon into muffin cases to around 3/4 full.
    • Bake in the oven for 30minutes.

    Enjoy! X

     

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  7. Cranberry and Orange muffins

    Following on from my last weekly tip ‘the health benefits of cranberries.’ I thought I would share this delicious recipe as another way to get this super nutritious fruit into your diet.

    Ingredients

    • 1/2 cup butter (at room temperature)
    • 1/2 cup castor sugar
    • 1/4 cup dark brown sugar
    • 2 eggs
    • 1/2 cup plain yoghurt
    • 1/2 teaspoon vanilla bean paste
    • 3 tablespoons on orange zest
    • 1 and 3/4 cups plain flour
    • 1 teaspoon baking soda
    • 1 teaspoon baking powder
    • 1 tablespoon cinnamon
    • 1/2 teaspoon salt
    • 3 Tablespoons freshly squeezed orange juice
    • 1 Tablespoon milk
    • 1 and 1/2 cups frozen cranberries
    • 1/2 cup pumpkin seeds

    Method

    • Preheat the oven to 180degrees
    • Prepare muffin tray by either spraying or adding muffin cases
    • Add butter and sugars to
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  8. Chocolate protein fridge truffles

    A perfect snack to have when you get that chocolate craving. Packed full of protein, fibre and other healthy nutrients, they won't last long!

    Ingredients

    3 tablespoons organic coconut oil
    10 dates (soaked in boiling water for 15minutes)
    2 tablespoons nut butter
    1 can of cannellini beans drained and rinsed
    50g raw cacao powder
    1tsp of milk
    Desiccated coconut, raw cacao and hemp hearts to roll the truffles in.

    Soak the dates for 15minutes in boiling water to soften them.
    Melt the coconut oil in a microwave proof bowl.
    Drain the dates and add all the ingredients to a food processor and blend until it becomes a smooth paste.
    Have a taste to check if its sweet enough - if not add a little squeeze of agave syrup.
    Scrap mixture our into a bowl, cover with clingfilm and leave to set in the fridge for 1hr.
    Once set, use a teaspoon to scoop out and roll into balls.
    Add the desiccated coconut, raw cacao powder and hemp hearts

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  9. Weekly Tip - Roasted sweet potato Thai Green Curry

     Delicious a filling vegan Thai curry recipe. Roasting the sweet potatoes before adding them them gives the curry added texture.

     Ingredients

    • 2 large orange sweet potatoes
    • olive oil
    • 1 sachet Thai green curry paste
    • 1 onion
    • 2 tins coconut milk
    • 2 handfuld of mange tout
    • 4 courgettes
    • 1 tin chickpeas

     

    Method  

    1. Preheat your oven to 180 degrees
    2. Cut the sweet potato up into medium sized cubes. Drizzle with olive oil, place them in a baking tray and put into the over for 30-40minutes.
    3. while the sweet potato is cooking dice the onion finely. Add to a sauce pan on low heat with a drizzle of olive and cook for a few minutes.
    4. Stir the Thai green curry paste in with onions and cook for another minute
    5. Add the 2 tins of coconut milk and stir until well mixed. Leave to simmer for around 15minutes.
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  10. Healthy Banana Muffins

    Packed full of goodness and no refined sugar these muffins are the perfect balanced snack for the whole family.

    Ingredients

    1. 1 cup mashed banana
    2. 1/2 cup milk
    3. 1/4 cup melted coconut oil
    4. 2 eggs (room temperature)
    5. 1/2 cup honey or maple syrup
    6. 1 tsp baking powder
    7. 1/2 tsp vanilla paste
    8. 1/2 tsp salt
    9. 1 tsp cinnamon
    10. 1/2 tsp ground cloves
    11. 1 1/2 cups flour
    12. 1/3 cup oats
    13. 2 tablespoons chia seeds
    14. 2 tablespoons hemp hearts
    15. 2 tablespoons freshly ground linseeds

    Method

    • Preheat the oven to 180degrees
    • Add the first 5 ingredients to a food processor and blend until well combined.
    • In a separate bowl mix together all the dry ingredients
    • Slowly add the wet ingredients to the dry and mix.
    • Once mixed spoon 2 - 2 tablespoons into each muffin case
    • Bake for 20-25mins
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