Vegan grain free protein packed birsche

Vegan grain free protein packed birsche
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 
Calories: 492.58 kcal
Ingredients
  • 50 g Chopped almonds,hazelnuts, walnuts, sunflower seeds and pumpkin seeds,
  • 25 g Sesame seed and chia seeds
  • 50 g Desiccated coconut
  • 2 tsps Cinnamon
  • 3 tbsp Raw honey
  • Filtered Water ( For activating)
How to make
  1. Place all the ingredients except the cinnamon and coconut and honey into a large bowl.

  2. Add enough water to cover and stir. Once the water has absorbed add a bit more to make it into a thick paste

  3. Cover with cling film and leave out over night

  4. The next day, add the remaining ingredients and stir. This can now be kept in the fridge for 2 days.

  5. To eat place a few tablespoons in a cereal bowl,add yogurt or coconut milk and your choice of berries

Nutrition Facts
Vegan grain free protein packed birsche
Amount Per Serving (100 g)
Calories 492.58 Calories from Fat 345
% Daily Value*
Fat 38.36g59%
Saturated Fat 17.21g108%
Polyunsaturated Fat 8.11g
Monounsaturated Fat 8.61g
Sodium 16.69mg1%
Potassium 435.73mg12%
Carbohydrates 29.74g10%
Fiber 0.38g2%
Sugar 23.94g27%
Protein 9.38g19%
Calcium 119.31mg12%
Iron 4.34mg24%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Wilted Spinach, Herby Mushrooms and Griddled Asparagus

Wilted Spinach, Herby Mushrooms and Griddled Asparagus
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 
Ingredients
  • 100 g Spinach
  • 100 g Mixed mushrooms
  • 50 g Fresh Herbs of choice ( Parsley, Coriander, Dill, Thyme, Oregano or Basil)
  • 4 Spears of Asparagus
  • 1 clove Crushed Garlic
  • 1/2 teaspoon Dried Thyme
  • 1 teaspoon Lemon Juice
  • 50 ml Organic Cold Pressed Olive Oil
How to make
  1. Place the spinach in a shallow frying pan with 2 tablespoons of water and allow to wilt on a low/medium heat

  2. Roughly chop the mushrooms and the herbs of choice and place in a shallow pan with 2 tablespoons of water. Allow to cook and simmer for 5 mins

  3. Place the Asparagus spears in a shallow pan with 2 tablespoons of water on a medium/high heat. Turn the spears during cooking to ensure a griddled effect for about 2 mins

  4. In a bowl whisk together the olive oil, crushed garlic, dried thyme and lemon juice

  5. Place the spinach on a plate, add the mushrooms on top and finally add the asparagus spears

  6. Spoon over the olive oil mixture

Continue Reading

Vegan cacao and chocolate chip cookies

Vegan cacao and chocolate chip cookies
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 
Ingredients
  • 160 g quinoa flour (can use oat or normal flour)
  • 50 g coconut sugar
  • 30 g chocolate chips
  • 5 g raw cacao powder
  • 30 g coconut oil
  • 1 tsp vanilla powder
  • 30 ml milk (of your choice)
  • 2 tbsp flaxseed
  • 4 tbsp water
How to make
  1. Grind the flaxseeds and combine with water. Leave to set for 2 minutes.

  2. Add all other ingredients to a mixing bowl. Mix with hands.

  3. Using a tablespoon to measure the quantity, mould the mixture into biscuit shapes on a baking tray.

  4. Bake in the oven at 180°C for 10 minutes.

Vegan and grain free cooked made with mood boosting cacao and flaxseed which provide essential amino acids, good fats and fibre. Perfect for a brain boosting snack.

Store in an airtight container.

Continue Reading

Rhubarb and apple compote

Rhubarb and apple compote
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Great with a drizzle of raw honey and some bee pollen for a real immune boosting snack or dessert!

Course: Dessert, Snack
Ingredients
  • 250 g rhubarb
  • 1 apple
  • 15 g ginger
  • 2 tsp ground cinnamon
  • 1 clove
  • 2 cardamom pods
  • 1 lemon or orange
  • 8 tbsp water
How to make
  1. Chop the rhubarb into chunks around 2cm thick.

  2. Grate the apple.

  3. Grate the ginger.

  4. Add the rhubarb, apple, ginger and spices to a saucepan. Save the citrus fruit for the end.

  5. Add the water to the pan and allow the mixture to simmer with the lid on for 10 minutes.

  6. Add more water if needed. The fruit should have become soft and mushy.

  7. Once cooked, turn the heat off and leave the mixture in the pan with the lid on for a further 10 minutes to allow it to cool.

  8. Once cooled, add the juice and zest from the citrus fruit.

Store in the refrigerator.

Continue Reading

Savoury Waffles

Savoury waffles
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
 
Course: Breakfast, Snack
Servings: 10 waffles
Ingredients
  • 190 g quinoa flakes
  • 2 tsp baking powder
  • 50 g spinach (optional)
  • 2 eggs
  • ½ tsp Himalayan salt
  • ½ tsp ground paprika
  • ½ tsp mixed herbs
  • 225 ml almond or oat milk
  • coconut oil
How to make
  1. Add all of the ingredients to a Nuribullet or food processor. Blitz until you have a smooth but thick batter.

  2. Use a brush to coat the waffle plate with a thin layer of coconut oil. If you do not have a waffler maker, you can use this same batter to make pancakes in a pan!

  3. Pour 2-3 tablespoons of the batter onto the waffle plate (use more for bigger waffle makers to ensure the plate is fully covered).

  4. Cook as per instructions on your waffler maker.

  5. Serve topped with eggs, herby mushrooms, warmed tomatoes or even a mixed bean chilli!

Continue Reading

Lime & Tahini Dressing

This tangy dressing is great with most salads. The tahini and raw honey balance perfectly with the acidity of the lime. The addition of raw garlic means you are getting some pre-biotic into your dish.

Lime & Tahini Dressing

This tangy dressing is great with most salads. The tahini and raw honey balance perfectly with the acidity of the lime. The addition of raw garlic means you are getting some pre-biotic into your dish. 

Course: Sauce
Servings: 1
Calories: 758.83 kcal
Ingredients
  • 200 ml Organic cold pressed olive oil Buy the best quality you can.
  • Juice of 1 lime
  • 2 tsp Tahini
  • 1 tsp Raw honey Use a good quality organic honey if raw is hard to get hold of
  • 1 clove Fresh garlic crushed or grated
  • Salt & Pepper to taste
How to make
  1. Add all the ingredients in to a clean glass jar with a screw top lid.

  2. Shake vigorously for a few seconds until the ingredients have blended.

  3. Its ready to use or you can make it in advance an store it in the fridge for 2 to 3 days. 

Nutrition Facts
Lime & Tahini Dressing
Amount Per Serving (100 g)
Calories 758.83 Calories from Fat 738
% Daily Value*
Fat 82.01g126%
Saturated Fat 11.74g73%
Polyunsaturated Fat 9.68g
Monounsaturated Fat 56.96g
Sodium 148.36mg6%
Potassium 103.05mg3%
Carbohydrates 2.68g1%
Fiber 0.09g0%
Sugar 2.45g3%
Protein 2.76g6%
Vitamin C 2.99mg4%
Calcium 98.04mg10%
Iron 1.85mg10%
* Percent Daily Values are based on a 2000 calorie diet.

Continue Reading

Apple & Carrot Breakfast Muffins

 

Apple & Carrot Breakfast Muffins
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

These are quick and easy to make and they are very filling. A great start to the day or even as a snack because they contain lots of goodness in one muffin; fibre, protein, slow releasing carbohydrate, calcium and other vital minerals. Great to give the children too in their packed lunch or a snack after school. 

Course: Breakfast
Servings: 20
Calories: 221 kcal
Ingredients
  • 400 g Oats
  • 15 g Chia seeds
  • 150 g Carrots, grated
  • 130 g Apple, grated
  • 3 large Eggs
  • 200 g Ground almonds
  • 2 tsp Cinnamon, ground
  • 2 tsp Baking powder
  • 3 tbsp Live Organic Yogurt
  • 75 g Coconut sugar
How to make
  1. Soak the oats and the chia seeds in approximately 400 ml water, either over night or for at least 10-20 minutes. 

  2. Mix all the ingredients into a large bowl with a wooden spoon.

  3. Use an ice-cream scoop to scoop the mixture into the muffin cases.

  4. Bake int he oven at 180C for about 15- 20 minutes, until they are cooked.

  5. Allow to cool on a rack and enjoy as they are, or warmed with a tablespoon of live yogurt. 

Nutrition Facts
Apple & Carrot Breakfast Muffins
Amount Per Serving (100 g)
Calories 221 Calories from Fat 97
% Daily Value*
Fat 10.73g17%
Saturated Fat 1.33g8%
Sodium 92mg4%
Carbohydrates 22.72g8%
Sugar 6.3g7%
Protein 8.45g17%
* Percent Daily Values are based on a 2000 calorie diet.

Continue Reading

Vegan Breakfast Cheesecake

 

Vegan Breakfast Cheesecake
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
 

I love cheesecake mainly because of the combination of textures; the biscuit, nutty base and the creamy filling topped with a syrup. This is my healthy version which is also vegan. There is an option to not add the protein to the yogurt or to make it using low fat curd cheese. 

Course: Breakfast
Servings: 4
Calories: 183 kcal
Ingredients
  • 80 g Oats
  • 75 g Walnut halves
  • 80 g Chopped Dates, dried pitted
  • 20 g Apple Puree organic Biona
  • 100 g Blueberries for the topping
  • 8 tbsp Live yogurt for the topping
  • 40 g Protein powder
How to make
For the Base
  1. Toast the Oats and Walnust together in a frying pan, turning regularly to avoid the mixture burning. Toast the mixture for 5 minutes

  2. Place the toasted mixture in a Nutribullit along with the dates. Blitz the contents

  3. Remove the contents and place in a bowl. Add the Apple Puree and mix together to form a crumbly type consistency.  Divide this mixture into 4 suitable containers.

To Make the Filling
  1. In another bowl add the yogurt and protein powder, mix together. Divide this mixture between the four containers which already have the oats at the bottom. 

For the topping
  1. In a pan, add 100g of blueberry and a small amount of water and heat. The blueberries will soften as they warm through. Allow to cool and then pour on top of the yogurt mixture. 

  2. Keep in the fridge for up to 3 days. 

Nutrition Facts
Vegan Breakfast Cheesecake
Amount Per Serving (100 g)
Calories 183 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1.25g8%
Sodium 170mg7%
Carbohydrates 16g5%
Sugar 8.58g10%
Protein 9.71g19%
* Percent Daily Values are based on a 2000 calorie diet.

Continue Reading

Oh my goodness pancakes

 

Oh my goodness pancakes
Prep Time
5 mins
Cook Time
2 mins
Total Time
7 mins
 

These pancakes are not only delicious but packed with superfoods such as Spiralina and Chorela.  They also have a good dose of vitamin, minerals and proteins. You can make these into small pancakes for a pancake stack to can be eaten with eggs and cherry tomatoes.  The mixture can also be used to make a larger version which can be used as a wrap

Course: Breakfast
Servings: 3
Calories: 175 kcal
Ingredients
  • 25 g Spinach
  • 90 g Courgette
  • 90 g Tofu Organic
  • 2 Tsp Supergreen Powder/Wheatgrass
  • 80 g Quinoa Flour
  • 2 Eggs
  • 85 g Oats
How to make
  1. Add all Ingredients into a Nutribullit. Blitz for 2 minutes
  2. Lightly oil a frying pan, Place a small amount into the pan and spread into a disc using a back of a spoon.
  3. Cook until golden brown.
  4. Stack and serve.
Nutrition Facts
Oh my goodness pancakes
Amount Per Serving (100 g)
Calories 175 Calories from Fat 48
% Daily Value*
Fat 5.29g8%
Saturated Fat 1.22g8%
Sodium 40mg2%
Carbohydrates 21.79g7%
Protein 10.07g20%
* Percent Daily Values are based on a 2000 calorie diet.

Continue Reading

Healthy Fruit Bake

 

Healthy Fruit Bake
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

This is like having a fruit crumble fro breakfast! It is gluten and dairy free and is packed with seeds and nuts to give you a great start to the day. It has protein, fibre and no added fat. This recipe makes enough for at least 4 to 5 portions and it is best eaten with a dollop of live yogurt or coconut yogurt. 

Course: Breakfast
Servings: 4
Calories: 126 kcal
Ingredients
  • 120 g Oats gluten free if you want to make a gluten free version
  • 10 g Chia seed
  • 10 g Sunflower seeds
  • 20 g Chopped Roasted Hazelnuts
  • 1 tsp Ground Cinnamon
  • 1 tsp Vanilla essence
  • 2 large eggs Optional. You could add 10g of chia seeds instead.
  • 100 ml Milk I used Oat Milk to make this dairy free
  • 5 g Coconut Sugar Optional
  • 200 g Fresh Blueberries
  • 200 g Fresh Raspberries Any fruit combination will do
  • 1 Banana
How to make
  1. Place the sliced bananas, and other fruit at the bottom of an oven proof dish, something that you can serve from. 

  2. In a separate bowl mix the remaining ingredients.

  3. Pour this oat mixture over the fruit and bake in the oven at 180C for 15 to 20 minutes, depending on your oven. 

Nutrition Facts
Healthy Fruit Bake
Amount Per Serving (100 g)
Calories 126 Calories from Fat 45
% Daily Value*
Fat 5.01g8%
Saturated Fat 0.86g5%
Sodium 36mg2%
Carbohydrates 15.32g5%
Sugar 6.13g7%
Protein 4.99g10%
* Percent Daily Values are based on a 2000 calorie diet.

Continue Reading