Despite having adopted a fair number of diets to help a range of purposes, from trimming for race day or even boosting my mental health, I’ve never been really been willing to completely curb my… More
Eating the right amount of protein at breakfast can increase feelings of satiety; helping you to feel fuller for longer, aiding weight loss and weight control, and making it easier to concentrate at work. Eggs are one of the best sources of complete protein, so are a great addition to this breakfast!
Cooking Time: 10 minutes
- 1 scoop chocolate protein powder (I used The Good Guru– use code Hannaheats20 for 20% off),
- 1 tbsp raw cacao powder,
- 1/4 c unsweetened almond milk,
- 4 egg whites (100g of Two Chicks Egg Whites),
- 1/4 c sweetener (I used Natvia),
- 1/2 tsp vanilla extract
- 2 slices of bread
Toppings: Choose any you desire but some options are:
- choc chips
- frozen berries of choice
- In a large bowl whisk together all the ingredients except the bread and topping.
- Place the bread in a large rectangular container and pour the egg mixture over the top allow to sit for 10mins.
- Heat a pan to a medium heat and cook the bread for 2-3 minutes each side.
- Place the toppings onto the toast and serve immediately.
Amazing Banana Oat Breakfast Bars – they taste like banana bread! No flour, butter, eggs, or dairy in this healthy recipe!
I’ve realised that my body loves natural foods — and these bars are exactly that. No flour, eggs, dairy, or butter!
These breakfast (or snack) bars are made with:
Gluten Free Oats (you get to make oat flour and it’s soooo easy)!
Honey (or agave/maple syrup!).
Tiny tiny bit of dairy free yogurt.
Goji Berries for a little bit of sweetness.
- 150g gluten free oats
- 30g of protein powder of choice
- 1/2 teaspoon baking powder
- 1/2 teaspoon bicarbonate of soda
- 1/4 teaspoon salt
- 1 teaspoon cinnamon
- 3 medium ripe bananas
- 2 teaspoons pure vanilla extract (gluten free, if desired)
- 50g of Nush banoffee yogurt
- 50g honey (agave nectar if vegan)
- 50g of goji berries.
- 15g of Chia seeds
- Preheat oven to 160 degrees c. Spray 9×9 inch baking pan with nonstick cooking spray.
- To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, bicarbonate of soda, salt, protein powder, chia seeds and cinnamon; set aside.
- Place bananas, vanilla, yogurt and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
- Gently fold in the goji berries. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
- Cut bars into 16 squares and enjoy!
Spring and summer make the perfect time to bake something light, delicious and easy. At this time of year, shoppers can find so many great fruits to pick in the local stores. One fabulous way to welcome in the warm season is with a fresh and fruity dessert. At our company, we look for ways to use the vibrant produce all around us. One of my favorite recipes is this one. Lemon cupcakes are a great way to marry the tart lemon flavor with something sweet. The cupcakes remind us of long afternoons in the front of the porch sipping lemonade. I like to frost them with a rich raspberry buttercream.
Today, I’m going to show you how to make the cupcakes. I’m also going to show you how to make lemon cookies that can also be topped with any leftover raspberry cream. Treat yourself and your kids to something special just for the summer. Follow this recipe and you’ll get the perfect summer dessert every single time.
For the Cupcakes
To make the cupcakes, you will need Williams-Sonoma Lemon cakecup mix, an egg, a fourth of a cup of butter and a half cup of milk.
For the Cookies
To make the cookies, you want to have on hand Williams-Sonoma Lemon Sugar Cookie Mix, an egg and a cup of softened butter.
For the Buttercream
For the buttercream, start with a half cup of the freshest raspberries you can find. You’ll also need half a cup of softened butter, a teaspoon of vanilla extract, an eighth of a teaspoon of salt, and a package or sixteen ounces of powdered sugar.
1. Preheat your oven to 350 degrees. You need a cupcake pan that’s line with mini cupcake liners.
2. After this, it’s time to begin making the cupcakes. You want to thoroughly combine all of the ingredients. The whole box goes in the recipe so don’t worry about mixing with this one. You can use the mix to create a batter.
3. Pour the entire batter into the baking sheet. Since these cupcakes are not full sized cupcakes, they will not need as much time in the oven. I left them in the oven for twelve minutes and it was fine. The tops should turn a golden brown.
4. While they are baking, you can start on the lemon cookies. Just like with cookies, you combine all the ingredients to create a dough. Then you need to mix them up properly. For this task, I used a stand mixer.
5. Roll out the dough with a rolling pin. It’s a good idea to put some flour on the pin so it’s easier to work with the dough. You can also use a nonstick rolling pin. Get it to about a fourth of an inch thick. Then start cutting out the cookies with a cookie cutter.
6. You can put them in the oven after you’ve rolled out the dough. I like to put a silpat on top of the cookies and the baking sheet. Put them in the oven at 350 degrees for about eight to ten minutes. You don’t want to over bake them. When they’re lightly golden, you can take them out of the oven to cool.
7. While everything is cooling down, I like to start working on the raspberry buttercream.
8. To make the cream, you want to completely cream the butter, salt and vanilla in a medium sized bowl. Your raspberries should be washed. I like to strain the juice before I begin. This way, you’re getting rid of the seeds. Gradually add in the sugar carefully. You don’t want to over mix the buttercream. Otherwise, it may become quite runny. That will make it hard to stick to the cupcakes. Keep in mind that the fresh raspberries will contain lots of water. Avoid over beating the mix and it should be just fine.
9. Now it’s time to put the entire thing together. I put my icing in my piping bag. Then I put in on the cooled cupcakes carefully to get the pattern I want. You can also add the buttercream to the cookies. This is what I did.
This is my end result!
My goal was to give you some fun inspiration for your spring and summer baking. If you have followed me and made the recipe, please share them. Thanks for reading our recipe. This recipe was provided by Cake Journal.
Who else finds that, when shopping, the sugar laden, processed snacks are always the ones that supermarkets promote? It drives me crazy as there are so many other natural and healthier options available.
Lucky for me, I recently received a great box of snacks from Snact; they aim to help combat food waste by using fruit that was due to be thrown away and using it to make delicious snack bars and fruit jerky.
I was looking forward to trying these out as I think the idea behind them is brilliant. I hate food waste and it is shocking how much ‘good food’ is simply thrown out each day that is still perfectly edible and, on the plus side, all sugars in them, are completely natural too.
Snact have been making deliciously sustainable snacks to tackle food waste since 2013. Every day in the UK we throw out tonnes of perfectly good fruit. Snact saves surplus fruit and turns it in to tasty snacks. All snacks are packaged in fully home compostable wrappers to ensure that their packaging matched their ethos of creating less waste.
I received three different bars to try:
- Apple & Cinnamon Kick Banana Bar,
- Beetroot & Cacao Blast Banana Bar,
- Carrot & Spice Boost Banana Bar.
- ✔ Each bar saves one banana from going to waste
- ✔ Vegan
- ✔ Gluten free
- ✔ Part of your 5 a day
- ✔ No added sugar
- ✔ No additives or preservatives
- ✔ In home compostable packaging
- ✔ Definitely has no dates!
Apple & Cinnamon Kick Banana Bar
You can taste each of the flavours in this bar; the combination of cinnamon and apple is my favourite too!
The ingredients are all easy to read and completely natural; Dried banana, gluten free wholegrain oat flakes, pumpkin seeds, dried apple powder, pecan nuts, apple fibre and ground cinnamon.
Beetroot & Cacao Blast Banana Bar
This bar tastes GREAT. Who’d of thought that beetroot and cacao would go so well together? It kind of tasted like my favourite raw brownies!
Carrot & Spice Boost Banana Bar
I loved the spices in this bar- it genuinely had the taste of carrot cake.
All of the bars were a great mid morning snack- they kept me from getting hangry before lunch and, as they’re only around 120 calories per bar, weren’t a too calorific mid morning snack.
As a teacher, I would also recommend them to the parents as suitable for snacks, or lunch products for children to bring in to school!
Thank you Snact!
The Best Ways to Introduce More Iron into Your Diet
We all know about the importance of iron from watching Popeye as kids. While downing a can of spinach won’t necessarily give you superhuman strength, it does play an important role in healthy growth and development. It helps to make up the hemoglobin in your bloodstream, which is essential to transporting oxygen around your body.
Without enough iron in your diet, you’ll find yourself feeling fatigued, weak,and irritable. It may even lead to more serious conditions such as anemia, especially amongst women. As many as 20% of women and 50% of pregnant women don’t have a high enough level of iron in their bloodstream to support healthy functioning.
Luckily, it’s not hard to increase your iron intake. There are plenty of tasty and affordable sources of iron that you can make sure to include in your diet.
Eat More Meat
Heme iron is found in muscle tissue and is easy for the body to absorb. All meats contain heme iron, though some are a better source than others. Shellfish such as clams, mollusks, and muscles contain more iron in a single serving than you necessarily need in a day. Fish are also a decent source of heme iron, alongside beef, pork, and poultry. Chicken liver is a particularly good source of iron and tastes delicious in pate form.
Snack on Seeds and Beans
Nonheme iron is found in plants, and while it’s a little bit harder for the body to absorb, eating nonheme foods reduces the risk of accidentally consuming a toxic amount of iron. Cooked beans and seeds such as pumpkin seeds, squash seeds, and sesame seeds are all excellent sources of iron that are suitable for vegetarians and vegans as well. In addition to iron, these foods also offer plenty of protein and fiber for healthy digestion which further balances the diet.
As mentioned earlier, spinach has long been known as a good source of nonheme iron. It’s best to eat spinach leaves raw in salads, smoothies, and other light dishes. Other leafy green vegetables can also give you the iron that you need. Kale, chard, broccoli, and more can provide you with some of your daily iron needs, but you’ll probably have to supplement them with other nutrient-rich foods as well.
Iron is an essential nutrient that’s important to include in your diet, especially for women. You can get iron from both meat and plant sources that also provide a host of other essential nutrients, keeping you feeling your very best.
Keep these little balls of protein goodness in the fridge ready for when you need a bit of a boost. Along with nut butter, they contain egg white and whey protein!
Preparation time 10 minutes
Cooling time: 30 minutes
2 large egg whites
1 tsp vanilla extract
25g Nutty one Muesli
25g Protein powder
75g Coconut flour
100g chunky peanut butter
40g desiccated coconut (to role in)
As much coconut milk as needed to make them roll able!
- Put the raisins in a blender with the egg whites and vanilla and blitz until the dates are finely chopped. Stir in the oats, protein powder, coconut flour and nut butter and mix well to make a soft dough; adding enough coconut milk to make this viable!
- Divide into 12 and roll in the desiccated coconut to make balls.
- Store in the fridge, in a container, for up to a week.
You can still enjoy a treat and eat healthy as these Hazelnut ‘Ferrero Rocher’ style truffles, made with healthy OPPO icecream, prove. Made with oat flour, cacao powder and chocolate whey protein, you wont be able to stop at just one!
– 70g of Cacao and Hazelnut OPPO Icecream, melted,
– 80g of soaked medjool dates,
– 50g of oat flour,
– 3 teaspoons of cacao powder,
– 30g of chocolate protein powder (or sub for more flour).
– 1 tbsp of chocolate spread (a cacao nut butter was my option),
- Place all of the ingredients in your blender,
- Blend until well combined,
- Leave the mix to harden in the fridge for around an hour,
- Take the mix out of the fridge and scoop teaspoon size amounts on to a place,
- Place these scoops in to the freezer for a further half an hour,
- Take out the freezer, role in to shape and store in the fridge!
Not everyone likes the idea of following a specific plan to lose weight or get fit, but others are reliant upon it. A plan can help focus your goals and get you there more quickly and there are hundreds of options on the market. Obesity rates in the UK outstrip the rest of Europe and finding a plan, a sport or a nutritional programme which suits your needs can really be the start of the change needed to beat these statistics.
Food is absolutely key to any fitness regime. From proper meal planning to finding and recognising those foods which are problematic for you can really help in your journey. Having a specific plan or regime to stick to can be a step in the right direction, as can actually learning how to diet, which many people struggle with.
Tried and Tested Diet and Fitness Plans
It is no exaggeration to say there are hundreds of diet plans to choose from. Many comprehensive diet and fitness programmes are designed with the average person in mind while others are tailored to specific groups.
Here are just three you may want to consider if you’re looking for a structured approach to weight loss or a healthy lifestyle:
Cruise Control Diet
Designed with fat loss in mind the Cruise Control Diet really makes you think about what you’re putting into your body. As with all structured programmes you need to simply follow it step by step without missing a single stage and you’ll get the results you want. The Cruise Control plan encourages us to “eat natural” and restrict foods which cause inflammation and bloating such as processed and packaged food. One of the bonuses with this plan is that it recognises our need for “cheat meals” and builds them into the plan in a sensible and manageable way.
Whole Body Vibrations Workouts
If you regularly use the gym or have even just been a couple of times you’ll have seen the vibration machines. Using power plates and other similar technology it is possible to tone and work on specific areas of your body. Described as passive exercise these kinds of work out are dependent on the vibrations as much as where you position yourself and they can be a gentle way of getting into exercise if you’re unsure where to start, or particularly self-conscious.
Fat Loss Factor Diet and Fitness Programme
The Fat Loss Factor Programme is the creation of Dr Charles Livingston. It is a structured, stage-based programme which involves some degree of detox to get you started and then a more relaxed approach from then on. It has a loose basis around Low GI foods and focuses on ensuring you fill up on good quality lean proteins and fats.
Choosing a diet plan isn’t for everyone but if you are the kind of person who likes to follow rules, it could be your best bet at achieving the lifestyle you’re looking for.
The need to maintain a healthy diet is on the rise, and it’s especially important when there are so many easy ways to get fast food or other foods that are lacking in nutrition. One way to help combat this is to have cooking tools that make healthy meals easier to make. If it’s easy to do, it becomes less of a struggle to try to come up with healthy meals. This article is going to go over 8 tools that can help you cook healthier meals with ease.
Prepping and cooking a healthy meal can take time, and that’s time you may not have if you work all day long or otherwise spend a lot of time on the go. A slow cooker is an excellent tool to help solve this problem because it allows you to prep food when you can, and then add the ingredients to the slow cooker and let it cook while you’re at work.
You’ll be able to come home to a cooked meal, which will make it a lot easier to avoid stopping by a fast food restaurant on the way home. If you get a larger one, slow cookers can also be used to cook up a lot of food at once, which you can then freeze and store to eat throughout the week.
The most helpful aspect of an indoor grill is that it’s able to drain grease away from the food you’re cooking rather than sitting in a pan, soaking in that grease. This can help even the greasiest foods to become a little bit healthier. It’s certainly not going to transform a burger into vegetables, but being able to enjoy the meat without the grease is a huge benefit in itself.
Many indoor grills have easy presets for various kinds of food that can help you to ensure it gets thoroughly cooked regardless of whether you’re grilling a burger or a chicken breast. Typically, these grills are easy to use, all you have to do is plug them in and get cooking!
Blenders can help you with making a number of things, from smoothies to salsas, soups and more without you having to worry about doing a lot of chopping. Cutting up a lot of vegetables and fruit can be time consuming, but a blender makes it a quicker experience.
It also allows you to find ways to add more fruit and vegetables to your diet. For example, some people like to blend some kale into their smoothies so that they can enjoy the health effects of kale with the taste of their favorite fruits. A quality blender can have various settings from chopping to liquifying, which makes it a highly versatile tool.
Digital Food Scale
One of the biggest issues with the eating habits of many people today is the portion size. Portion sizes keep getting bigger and bigger when the best idea is to seek out moderation and balance. A digital food scale can help you achieve that balance by ensuring that you consume only the serving size you want, depending on your own nutritional needs. That way, you don’t have to try to guess at how much of something you’re making. This is especially helpful for meat, which is not very easy to measure in any way other than by weight.
Some added benefits are that typically, digital food scales aren’t very expensive and only require one or two AAA batteries to run. They are a little tool that can go a long way towards making healthy eating easier.
A steamer is a great tool to have if you want to eat more vegetable and prefer them cooked rather than raw, or want a combination of cooking styles at your disposal. With a steamer, you won’t need any oil or other things to keep the vegetables from sticking. In small amounts, oils and other flavoring additions can be useful but it can also be great to avoid them when possible.
Steamed veggies are more likely to be healthier than those that are cooked in a pan or with a roast. They can also be an easy go to if you want something simple from time to time like rice paired with your favorite veggies.
An oil mister is a useful tool that helps you to use just enough oil to keep whatever you’re cooking from sticking to the pan without coating it in too much oil. This can help with cutting down on unnecessary calories that can come from those oils. When you’re trying to eat more healthfully, it can be helpful to cut down on calories that you may not even realize you’re consuming because they are just side products that you use with your regular meal.
It’s also often easier to cut down on these empty calories because it’s something that is less noticeable in your day to day cooking anyway. The oil mister may seem like a luxury item, but it can actually help a lot with making cooking oils last longer by using less of them.
Much like a blender, a food processor can help with adding fruits and vegetables to your diet in easier ways. While blenders work well for soups and smoothies, a food processor can be great for dips, dressings or even just chopping up some vegetables to add to a recipe. In some food processors, you can also keep the prepped food separated easier, because each mixing container comes with a lid that allows you to easily store any leftovers without having to dirty another dish.
They can also come in a variety of sizes, which can allow you to chop small amounts or, if you choose, you can also use some food processors to make smoothies or mixed drinks and use larger mixing containers more suitable for sharing. They’re a highly useful, versatile tool that can make many different kinds of food prep a lot easier.
Pressure cookers are known to cook more quickly, which can be highly convenient when you don’t have a lot of time to cook an extravagant meal. Because of the quick cooking time, it can help things like vegetables hold in more of their nutrients.
When using a pressure cooker, you get the best of both worlds if you prefer cooked vegetables, because you’ll get the cooked flavor with more of the nutrients that would otherwise get cooked out of the food. This will make it a lot easier to enjoy cooked carrots, asparagus and other vegetable favorites in a shorter timeframe and in a healthier fashion.
Each of the tools in this list are useful in different ways, for different purposes. You may find that you end up needing all of them to create healthy meals sooner or later or there may be just a few that you come to rely on regularly. It’s all going to be up to your own personal preferences and budget. In any one of these tools, you’ll surely find something that will be able to allow you to cook healthy meals easily, making it much more convenient to maintain a nutritious diet.
A moist and tender dark cake baked with molasses and spices, topped with Oppo salted caramel ice-cream; perfect to welcome in the colder months.
Preparation time 10 minutes
Cooking time 10-15 minutes
- 20g almond/ coconut flour
- 20g buckwheat flour
- 20g vanilla protein powder
- ½ tsp each; cinnamon, ginger
- 1 tsp molasses
- 1 tsp baking powder
- 100ml egg whites
- 100ml milk (I used almond)
- 1 apple, sliced.
- Preheat oven to180C and grease a cast iron skillet with coconut oil.
- In a medium bowl, mix together the dry ingredients and then mix in the wet ingredients EXCEPT for the apple.
- Pour the mix in to the skillet and top with the apple slices,
- Cook for 15 minutes.
- Top with Oppo icecream!