Viewing entries tagged
vegetarian

Polenta and Amaranth Porridge

Polenta and Amaranth Porridge

This is a great alternative to porridge oats. Not there is anything wrong with oats, but I am always looking for yummy, nutrient rich ways of diversify my diet and breakfast.

Wonderful and creamy in texture and lovely in taste, it goes well with pretty much anything! This time I decided to top it with desiccated coconut and cocoa nibs! Yum!

Polenta & Amaranth Porridge (1 portion)

  • 20g Polenta
  • 20g Amaranth
  • 20g Spelt
  • vanilla pod or extract to taste
  • 200ml Coconut milk (Almond milk or skimmed milk would work just as well)
  • 250ml water

    Method:
  • Place all ingredients in a pan and cook for about 30-40 minutes depending on thickness preference! Serve with preferred topping and Enjoy !

 

 

Macros per portion prepared with coconut milk:

KCals: 275
P: 8g
F: 6.5g
C: 43g
Fibre: 6.5g

To make things easier in the morning, I've mixed 200g each of polenta, spelt and amaranth in a mason jar. 1 portion = 60g of the already mixed grains.


Raspberry Frozen Yogurt

Raspberry Frozen Yogurt

This recipe is super easy and quick to make! Another great recipe for adults and kids alike! The raspberries provide lots of antioxidants, fibre and vitamins while the yogurt provides calcium and a little protein (for a higher protein recipe click here). Agave Nectar is a wonderful natural sweetener. I like my frozen yogurt a touch tart, but if you have a sweet tooth, you can always add more Agave or sweetness to keep the calories low

 

Ingredients:

  • 350g Frozen Raspberries
  • 150g Fat Free Formage Frais (or any other yogurt)
  • 30g Agave Nectar
  • 1 tbsp lime juice


 

Method:

  • Add all ingredients to a food processor and blend for about 2 minutes or until smooth.
  • Server straight away or freeze.

Enjoy :)

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I am not sure how long it lasts in the freezer as over here it is usually gone before the week is over! But it should last up to a month (at least) in the freezer.


Macro Breakdown (serves 4):

Calories: 67.3 Kcals
Protein: 4g
Carbs: 11.3g
Fat: 0g
Fibre: 2.3g


Protein Raspberry Frozen Yogurt

Protein Raspberry Frozen Yogurt

This is the high protein version of my Raspberry Frozen Yogurt Recipe. I like to ensure I hit my protein target and prefer having around 20-25g of protein with all my meals. 1 serving of this delicious treat will give you 24g of protein and lots of palatable pleasure ;)

Ingredients:

  • 350g Frozen Raspberries 
  • 150g Fat Free Formage Frais
  • 40g of Kinetica Natural Whey
  • 20g Agave Nectar (optional)

 

Method: 

  • Add all ingredients to food processor and blend till smooth (around 2-3 minutes)
  • Serve straight away or freeze.

Macros per serving (280g):
Cals: 206 kcals
Protein: 24g
Carbs: 20g
Fat: 2g
Fibre: 4g

Chocolate Covered Berries

Chocolate Covered Berries

There is no Easter without chocolate! Fact!

Growing up Easter Sunday was that one day of the year when you’d get more chocolate that you could ever handle; eat so much the stuff and feel so sick that you would not be able to face another drop of it for a whole year until it was time for the easter bunny to visit once more and do it all over again!

While I will not justify going on a chocolate binge, I am not willing to give up the tradition of having chocolate at Easter. This year I decided to go a little healthier and boost my chocolate with vitamins, antioxidants and fibre! Easy and delicious it also makes a lovely thoughtful handmade present!

Ingredients:

  • Chocolate (1 bar is enough for 1 box of strawberries and a few blueberries)
  • Berries (strawberry and blueberries are my favorites)

Method:

1 - I like to make things as easy as I can so I used the microwave, but you can always use the hob and melt it in 'bain marie' . It took 3 minutes to melt a bar of dark chocolate (give it a stir every minute). And 2 minutes for the milk chocolate. Check constantly though as it is easy to burn chocolate if you leave it too long.

2- Line a tray with foil or clean film.

3- Dip berries in chocolate and place on tray

4 -Once most of the chocolate is gone and there is not enough to dip, stir in some blueberries.

5- Place tray in the fridge to set for 5 minutes before serving.

Happy Healthy Easter Everyone!

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Pineapple and Mint Green Juice

Pineapple and Mint Green Juice

First ever attempt to make a green juice and it worked! Hooray!!!

Call it “beginners luck” if you wish, but I will call it my “refined sense of taste and talent to put ingredients together" (only in my dream world)! Jokes apart, I was actually so surprised it worked! I’ve tasted so many yuk green juices in the past… I wanted to create something that not only I could stomach, but that I could actually enjoy it. I stocked up my fridge full of fruit and veg in preparation of the many attempts of creating THE green juice. This is a twist on the classic pineapple and mint juice with added green veg to make it super healthy and refreshing! I bet even the kids would enjoy this one on a hot summers day!

Ingredients:  

  • 30g spinach
  •  1 leaf of Cavolo Nero (black kale)
  •   1 stick of celery
  •   1/4 cucumber
  •   1 handful of mint
  •   130g pineapple
  •   Water and Ice (optional)

Method:

Blend all ingredients until smooth and serve! This method will retain all the fibre, however, if you are not keen on the texture, use a juicer or a strainer to remove the pulp.

Super easy, healthy and refreshing! Enjoy

Macros:
Kcals: 91
Protein: 2.5g
Carbs: 18g
Fat: 1g
Fibre: 3g

Quick & Healthy Sweet Fix

Quick & Healthy Sweet Fix

This one is a great quick and healthy sweet fix! Packed with potassium, dietary fiber and lots of other vitamins, it is great for kids (and adults too!)

So it takes all 3 minutes to do and you only 3 (maybe 4) ingredients:

  •  Apple
  •  Banana
  •  Cinnamon
  •  Honey (optional)

Cut the apple and the banana into thin slices. layer it onto a plate. Sprinkle the cinnamon on top and microwave it for 1 1/2 - 2 minutes. Drizzle with honey and serve warm. Voila'!