Thursday, 13 September 2012

Trail mix

A trail mix is a fantastic snack for any time of day. You can sprinkle it on your cereal, have it as morning or afternoon tea or something to nibble on before you go to bed. Nuts and seeds are full of great nutrients such as protein, zinc and magnesium. The best part about making a trail mix is that you can tailor it specifically to your taste adding your own choice of nuts, seeds and dried fruit.

Fruit free trail mix:

Soak and roast
- Brazil nuts
-Cashew nuts
-Pumpkin seeds
-Sesame seeds
-Sunflower seeds
Then add some dried coconut pieces and some cacao nibs.

High antioxidant trail mix:

Mix together
-Brazil nuts
-Cashew nuts
-Pumpkin seeds
-Sunflower seeds
-Chia seeds
-Raw cacoa nibs
-Goji berries
-Cranberries (sugar free)
-Sour cherries

Healthy home made chocolate

I have been attempting to make my own health raw chocolate all week with many failures. The first time there was not enough cocoa leaving just the flavour of cocoa butter. The second was edible but still not great as I used xylitol to sweeten the chocolate and it did not melt. This resulted in unsweetened chocolate with clumps of sweet xylitol scattered throughout.
For my third attempt I tried something different, which so far has worked best. It still requires some refining but you can play around with the recipe and decide the proportions that you like best.

What you will need:

-1 ½ cups raw organic cocoa butter
-1/4 cup raw cocoa powder
-1/8 cup raw cocoa nibs (optional)
-3 teaspoons cocnut sugar
-6 drops liquid stevia
-vanilla, cinnamon, orange or mint (optional)

-1/4 cup coconut oil
-1/8cup hazelnut butter
-1/4 cup maple syrup
-1/8 cup cocoa powder

First melt the cocoa butter and coconut sugar in a double boiler.  Don’t worry if the coconut sugar remains grainy and does not completely melt. Once melted add the cocoa, cocoa nibs (if you want a bit of extra crunch and like your chocolate bitter) and stevia.

Pour half of the mixture onto a plate or into moulds. Stick in the freezer to harden while making filling.

Whisk the coconut oil and hazelnut butter until combined. Add the maple syrup and continue mixing. Then add the cocoa powder and mix until a consistent smooth mixture forms.

Take the chocolate out of the freezer and add the chocolate hazelnut filling spreading it all over the top. Then pop it back into the freezer for about 5-10 minutes.

Once it has hardened pour over the remaining chocolate to cover the entire filling. Place in the fridge until hard and enjoy.

Any left over choc/hazelnut filling can be eaten as a treat on its own or spread on toast as a healthier version of nutella.

You can leave out the filling if you just want the chocolate on its own or add anything of your choice such as nuts or dried fruit.

Sunday, 9 September 2012

Rosemary and Garlic infused Olive Oil

This recipe is so simple yet so useful and tastes wonderful too.
All you will need is:

1. A good quality virgin olive oil.
2. A clove of garlic
3. A sprig of fresh rosemary

Slightly crush the garlic clove and place in salad dressing jar (any glass jar will do). Brake off and wash a sprig of rosemary and add to the jar. Then pour in the olive oil until the jar is full and both the rosemary and garlic have been submerged in oil. Stick in the fridge and leave for 3-4 days. In this time the oil will become infused with the aromatic flavoures of the rosemary and the garlic. You can add more or less depending on how strong a flavour you like. You could also add any other herbs of your choice such as thyme or pepper.

This delicious oil can then be drizzled over salads, used as a marinade or put on toast instead of butter or margarine.

Salty Sesame Tamari Almonds

Nuts are always a great snack suggestion. They are high in protein, good fats and are full of minerals. One thing to keep in mind when having nuts is that they have certain substances in their skin that are hard for our bodies to digest. That's why it is a good idea to soak them before eating. Just like with legumes, soaking nuts helps break down these undigested substances in their skin making them easier for our digestive system. This way you will be able to absorb more of their great nutrition! All you have to do is put them in a bowl, cover them with water and leave them overnight. By morning you will have soft and delicious nuts ready for eating.

These tamari and sesame almonds give an extra bit of taste to normal almonds. All you have to do it pour tamari (or any soy sauce of your choice) over the almonds, then sprinkle over a bit of sesame oil and mix through so the sauce is evenly distributed over all the nuts. Pop them on a tray and into the oven on a low heat for approximately 1.5 hours.

Once they are ready let them cool and enjoy this salt tasty snack :)

Sunday, 2 September 2012

Gwyneth Paltrow’s Paleo bread

With the Paleo diet all the rage at the moment I thought I would give Gwyneths Paleo bread a try. The bread is completely grain free, meaning it is perfect for gluten intolerant individuals or just people trying to cut down on carbs. The bread is very high in protein and fibre so it is very filling and will keep you satiated for quite a while. Its great for breakfast, with soup for dinner or just as a snack. I have been taking a piece to work as a mid morning snack to tide me over until lunch. It will keep for a week if you store it in the fridge.


1 ½ cups almod flour/meal
2 tablespoons coconut flour
¼ cup flaxeed meal
¼ teasponn sea salt
1 ½ teaspoons baking soda
5 eggs
¼ cup coconut oil
1 tablespoon honey
1 tablespoon apple cider vinegar

·      Mix almond flour, coconut flour, flax, salt and baking soda in a food processor on pulse (I used a mix master and it turned out perfectly).

·      The add in eggs, oil, honey and vinegar and continue to pulse.
·      Pour batter into a greased 20 times 10 cm non stick or lined pan
·      Bake at 180 degrees Celsius for about 40 minutes.

I used LSA instead of flax and maple syrup instead of honey just because its what I had in the house and it was fine. I also added 2 tablespoons of chia seeds just too boost the fibre content a bit more and give the break more texture. Once the mixture was in the pan I glazed it with a whole egg and sprinkled sesame seeds over the top just to add to the appearance.