lucyfrancis12

Posts by this author:

Healthy Banana Protein Pancakes

Healthy Banana Protein Pancakes

One of my favourite days of the year is juuust around the corner: PANCAKE DAY! Obviously without a doubt I played around in the kitchen and have created a delicious recipe for you to make on this awesome day.

Made with wholesome ingredients, these pancakes are naturally low in sugar and contain 30g protein (including toppings), the perfect breakie to fuel your day!

This recipe makes roughly 5 pancakes depending how big you make them.

Pancake Ingredients:

banana 50g

oats 25g

medium egg (54g)

vanilla protein powder 10g – I use Live Innermost

unsweetened almond milk 45ml

baking powder 1 tsp

ground cinnamon 1 tsp

coconut oil 1/2 tsp

 

Toppings:

handful fresh raspberries

handful fresh blueberries

Skyr Icelandic yoghurt 1 tbsp

PBfit peanut butter powder (8g) mixed with water to drizzle

raw cacao nibs 2 tsp

drizzle of honey 1 tsp

 

Method:

You will need: blender, frying pan, pancake mold (optional)

  • In a blender, combine all the pancake ingredients (except the coconut oil) and whiz on high speed until you have a smooth consistency.
  • Add a tsp of coconut oil to the pan (use a little between each pancake you cook).
  • If using a pancake mold (I used a cute heart shaped one), pop it in the pan and pour in some of your pancake batter.
  • Leave to cook for about 2 minutes, when little bubbles appear they’ll be ready to flip over
  • Repeat the process until you’ve used up all the mixture, you should have about 5 pancakes.
  • Arrange on your plate and add your toppings! You can use the ones I have listed or try something different; I love using sliced banana with coconut chips and sweet freedom choc shot as another option!

I hope you enjoy this recipe, I shall be making these again on pancake day and I cannot wait!

L x

 

Vegan Butternut Squash & Beluga Lentil Stew

Vegan Butternut Squash & Beluga Lentil Stew

I don’t class myself as belonging to any type of ‘diet group’, whether it be paleo, raw, no-carbs/juice diets etc… the list goes on. I aim to eat a balance and variety of foods, keeping my intake of added sugars very low, and very little processed. This seems to work for me and makes me feel good. What I will say though, is Vegan food really is some of the tastiest food! Luckily for me, I genuinely LOVE vegetables, which definitely makes the food more enjoyable, but I love the fact that cooking vegan food makes you more creative in the kitchen with flavour/textures and you’d be surprised what delicious dishes you can come up with!

I was craving something hearty, warming and full of goodness after a long day at work, so I came up with this:

Vegan Butternut Squash & Beluga Lentil Stew with Cauliflower ‘Rice’

Ingredients (serves 1):

200g butternut squash chopped into cubes

60g beluga lentils (I bought the merchant gourmet ready ones – so handy)

half a medium white onion – chopped up

1 garlic clove

70g chesnut mushroom sliced

50g avocado

1/2 fresh red chili

200g tinned cherry tomatoes

80g cauliflower heads

1 vegetable stock cube (I used kallo, low salt) in 250ml boiling water

1tsp cumin

1tsp smoked paprika

1tsp coconut oil

fresh coriander + lemon wedge to garnish

 

Method

  • In a saucepan, melt your coconut oil and put in the onion, butternut squash and garlic – cook on medium heat for about 8 mins.
  • Add your cumin, smoked paprika, fresh chili and a little salt & pepper if you wish. Once coated with the spices, cook for another 2 mins then add your tinned tomatoes and veg stock. Bring to the boil, then turn the heat down to simmer for 20 mins for the squash to soften.
  • Add to the pan your mushrooms and stir through – If the sauce gets a too thick, add a little more water to allow the squash to continue to cook through. Add the lentils in last – these only need heating through gently.
  • In your blender, whiz the cauliflower heads to a ‘rice’ like consistency (if you have a nutrtibullet this will take literally a matter of seconds) and mix with a tbsp water. Transfer to a bowl and heat in the microwave (optional) for 3 minutes for quickness.
  • Whilst you have your cauliflower rice on the go and your stew still cooking away, take your avocado half and slice it length-ways, chop a few springs of fresh coriander and get your bowl ready to dish up.
  • The stew all in all should take around 30/40 mins to cook, test it by cutting a piece of the butternut squash to make sure it’s soft through the middle. Once ready, place in your bowl with your cauliflower rice, topped with the fresh avocado, coriander, lemon, a little extra chili if you like it more spicy and a sprinkle of himalayan salt and black pepper. If you are not vegan, a dollop of greek yoghurt is lovely on the side and bumps the protein content up a little.

I hope you enjoy my recipe, it’s delicious, fresh, veggie packed and provides a whole lotta comfort after a busy day. It’s a new favourite and I’m already looking forward to making this again! Let me know if you have any yummy vegan recipes you’d recommend? I always love trying out new things.

L x

 

Zingy Blueberry & Lemon Chia Jam

Zingy Blueberry & Lemon Chia Jam

This is the EASIEST, tastiest and a nutrient packed accompaniment to many snacks and meals. I tend to make a batch of my chia jam regularly so I can add it to my morning porridge, spread on crusty bread, or as a pancake topping for weekend breakie 😉

You can mix things up and change the fruit if you wish. If you prefer raspberries or maybe strawberries, just switch them with the blueberries to alter the recipe, keeping it roughly to the same gram – however I have to say, the blueberry & lemon combo is really delicious.

Why Chia?

  • Most people have probably heard of Chia Seeds by now; they’ve been circulating around the health industry for quite some time and there is a reason for it.
  • These powerful seeds are extremely nutritionally dense. They provide a big hit of Omega 3 & 6 fatty acids, they’re a ‘complete’ protein, they’re full of fiber (11g per ounce) to help satisfy you for longer and also contain many vitamins (A, B, E and D) & minerals including zinc, sulphur, magnesium, iron and potassium – fantastic for skin health and the immune system due to the high levels of antioxidants.
  • Chia Seeds can absorb up to 10x their weight in water (creating a texture perfect for jam!), meaning including them in your diet can prolong hydration and improve nutrient absorption.

You only need 4 ingredients – told you it was super easy.

20g chia Seeds

70g blueberries (I used fresh)

1/2 lemon

1/2 tsp stevia

 

 

 

 

 

 

 

 

 

Method – As opposed to ‘regular jam’, there is no heat involved in my recipe

You will need a small bowl, a blender (I used the nutribullet) and cling film wrap.

  • In your blender, whiz the blueberries, stevia and lemon juice together and about a tbsp of water for a pretty watery consistency.
  • Pour the Chia Seeds into the blueberry mixture and mix together with a spoon, we’re not grinding these up so keep them whole.
  • Once everything is nicely combined, pour everything into a small dish (just make sure the bowl’s big enough for the mixture to expand and not overflow!) It should look roughly like the image below:

 

 

 

 

 

 

 

 

  •  When it’s in your dish, cover the top tightly over with cling film wrap, this’ll help speed up the process of the seeds swelling to get that jammy consistency.
  • Leave in the fridge for preferably 2-4 hours for the flavours to fully absorb and get nice and thick.
  • You’ll know when it’s ready, you’ll be able to turn the dish horizontally without the jam falling out (be careful when testing… ha!)

Your end result should look thick, gloopy and a little like frogspawn (don’t let this put you off). If it’s still a little watery, add more Chia Seeds to absorb the excess water.

Keep your jam stored in the fridge, it should last for around a week.

Finally, enjoy this deliciously sweet, healthy jam with the super-nutrients from Chia! With no added sugar whatsoever, (just the natural sugars from your fruit and stevia) this is a great alternative to help keep your blood sugar levels in check. I love this jam on my homemade banana bread which you can find the recipe for here

L x

Banana & Cinnamon Loaf Cake

Banana & Cinnamon Loaf Cake

I love banana loaf cake. I remember making it when I was little with my mama whenever we had squashy, bruised bananas to use up. Getting sticky and mucky in the kitchen was all worth it when the delicious smell from the oven escaped and voila, we had a warm, gooey banana-ry goodness in front of us!

Now, this recipe proves you can have your cake and eat it. Of course everyone can and should indulge every now n then… You know, all about balance n all! I have taken inspiration from the Hemsley sisters and put my twist on this delicious loaf cake.

Quick note: This loaf cake is gluten free, refined sugar free and higher in fibre due to the use of coconut flour. Nutritional info per slice (total cake makes 10 servings): 140kcals, net carbs 12.5g, fat, 7.7g, protein 4.1g, fibre 3.8g, sugar 7.5g

Ingredients:

4 medium sized bananas

4 eggs

60g coconut flour

50g coconut oil

1 dessert spoon of honey (+1tsp for drizzling on top of the cake)

1tsp vanilla exract

1 tbsp ground cinnamon

a pinch of salt (I used himalayan pink salt)

1.5 tsp baking powder

a splash of apple cider vinegar (about a tbsp)

Method:

Once you have your ingredients together lets get going:

Put your oven on and set it to 180c fan.

Weigh out 350g of banana into a mixing bowl (save the remaining for slicing on top) and mix until smooth. For quickness, I blitzed them with an electric hand whisk, or you could use a food processor.

In another bowl, stir together your coconut flour, cinnamon and baking powder plus a pinch of salt. Once that is combined, crack in the eggs and the rest of the wet ingredients.

Pour the banana in last and mix everything together, it doesn’t matter if there are a few lumpy bits, it just adds to the texture… mmm.

Tip the entire mixture evenly into your loaf tin (2lb/900g tin) and smooth over with a spatula.

Lastly, use the remaining banana (about 65g). Slice it however you like and scatter on top of the cake with a teaspoon of honey drizzled over, too..

 

 

 

 

 

 

 

 

 

 

Bake for 45/55 mins until a skewer comes out clean. Let it cool and then tuck in!

I paired my slice with my homemade zingy blueberry chia jam – (recipe soon to follow), and some natural Icelandic yoghurt. You could also have it plain with a little butter which would be delicious with a cup of tea!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Let me know if you try this recipe out, I hope you enjoy it as much as I do!

L x

 

 

Sweaty Betty Ski Seamless Leggings – Review

Sweaty Betty Ski Seamless Leggings – Review

Hello all! So, for the last week I’ve been on holiday in Les Arcs (French Alps), skiing with my family and some friends of ours. It was amazing to be away in the snow and to have a break from my normal routine, indulging in delicious French food and getting in some great endurance exercise which I don’t normally do so much of in the gym.

I packed fairly lightly as I wore mostly the same ski-essentials whilst I was there (salopettes, ski jacket etc). One thing that came in so useful though, were these Sweaty Betty thermal leggings. Perfect for Apres ski and wandering about the town in the cold. It’s a rarity that you (well, me anyway) would want to get too ‘dolled up’ when on a ski holiday as you’re tired, achey and just want to be cosy; however these were a nice mix of being practical but stylish at the same time (if it’s the kind of thing you like… the crazy pattern may not be to everyone’s taste hehe). Not only do I love the quirky design, they really did the trick of keeping me super warm and were so comfortable.

 

 

 

 

 

 

 

 

 

 

 

They are a seamless fabric and high waisted which I tend to go for with most of the leggings I own as the material hugs you and in my opinion is more flattering on the body. I went for a size XS (will fit 8-10) which fitted well and were nice & grippy. When I bought them, it was recommended to go down a size as they generally come up slightly big as they’re stretchy. I wouldn’t recommend to wear the leggings to actually ski in; they aren’t really thick or protective enough and being fairly delicate, any tumbles could leave you bottomless on the slopes which wouldn’t be ideal…

Sweaty Betty also sell the matching tops which are so cute but for me, I preferred just the leggings to wear with a more plain sweater as they are already pretty ‘out there’.

Also, check out the other patterns! The pattern I’m wearing is I think sold out as I couldn’t find them to link anywhere below 🙁 They do have some really cool other designs though, like these . So if you’re going skiing or venturing anywhere cold this year, I would recommend checking them out for a comfortable, cosy and colourful winter outfit!

L x