Coming at you with a super yummy, nourishing snack you can prep and pack in your school/work bag to help keep you energised during the day.
I absolutely love citrus flavours (partly due to lemon drizzle being my all time favourite cake when I was a little girl – it’s still a hard one to beat!) and these chewy protein balls are just divine – indulgent but nutritious, containing the sugars from fruit (higher fibre), with a punchy flavour.
I’ve used hemp flour which is an excellent plant based protein source, rich in omega 3 + 6 fatty acids and again, high in fibre. You could use vanilla/plain protein powder as a sub if you’ve not got hemp flour.
These are very simple to put together with minimal ingredients and keep well in the fridge for around 1 week.
Ingredients (makes 10 balls):
1/4 cup pecan nuts
1/3rd cup pitted dates
1/2 cup oats
2 tsp chia seeds
1/2 tsp natural lemon extract
1 tbsp hemp flour
1/2 tbsp coconut oil, melted
desiccated coconut (enough to coat the outside)
- Pop the dates into a small dish and cover with hot water. Let soften for 5-10 mins whilst you get going with the next step.
- In a food processor, blitz the pecans into a ‘finely chopped’ consistency then transfer to a mixing bowl.
- In the mixing bowl, add the oats, chia seeds and hemp flour and stir together.
- The dates should be soft by now, so drain the water from them and blitz in the food processor to a paste – it doesn’t have to be perfectly smooth, I like a few chewy bits for added texture!
- Add the date paste to the other ingredients in the mixing bowl along with the melted coconut oil, the juice of 1 lemon, lemon extract and finally grate the zest of 1/2 the lemon in, too. Mix until a dough forms (you may need to get your hands in there to help it all bind together!)
- Once you have the dough formed, break away sections and shape into 10 balls. Roll the balls in a little desiccated coconut and let them set in the fridge for around 1 hour.
Happy Friday, friends!
I have another yummy compote recipe for you guys (see my previous here for a different flavour option).
Rhubarb + Orange together is just bliss! Rhubarb is actually a vegetable – nutritionally, it has a similar profile to dark leafy greens; high in vitamin K and fibre with a great dose of calcium and magnesium. It is typically fairly sharp in taste, so the orange helps to balance the flavours, giving it a little more sweetness.
1 pack of rhubarb (3/4 stalks)
1 tsp vanilla extract
1 tsp stevia/coconut sugar
1 tsp coconut oil
- Prepare the rhubarb by washing it thoroughly then chop into small cubes – this helps it 1. Fit in the saucepan! 2. Cook through quicker
- Add the coconut oil to the pan and tip the rhubarb in, gently warming through on a low heat for a couple of minutes.
- Squeeze in the juice of 1 whole orange, 1 tsp stevia/coconut sugar and 1 tsp vanilla extract then stir together. Pop the lid on your pan and let the mixture bubble gently and thicken. About 10 mins.
- Depending on how juicy your orange is, you may need to add a little water to help the rhubarb soften in the liquid further.
- Lastly, grate in the zest of half the orange. The consistency of your compote should be thick, soft and have fine little strings visible (the fibre!) I do still like the taste of mine fairly sharp, I enjoy adding some to my creamy morning porridge with seeds – the flavours and textures all come together nicely. If the sharpness is a bit much for your tastebuds, add a little more sweeter if you need and taste again.
- Keep in a glass tight-lidded jar and store in the fridge for 5-7 days.
I think we’ve all got the gist that I’m a bit obsessed with oats. They’re just so versatile – porridge, pancakes, cookies, muffins… sweet/savoury? So many options!
Oats are a really great option for breakfast. They are a slow-release carbohydrate. The natural soluble fibre (beta-glucan) content helps slow the release of glucose into the bloodstream, helping keep us fuller for longer. Studies have also shown it to help with lowering the LDL ‘bad’ cholesterol levels.
Here’s a quick overnight oats recipe that you can throw together in no time and pop in the fridge ready for the following morning. This is a great option to balance blood sugar levels but fulfill a tasty, sweet breakfast.
Super yum with lovely festive flavours for a comforting winter breakfast. Like Christmas in a bowl!
Ingredients (for 1):
45g organic oats
1 tsp chia seeds
100ml unsweetened almond milk plus water mixed together to desired consistency
1 tsp cinnamon
1/3rd tsp nutmeg
Pinch of stevia
1/2 fresh small orange (juice only)
2 tsp orange zest
1 tbsp natural yoghurt
2 tsp dried cranberries
2 tsp pumpkin seeds
- In a bowl, add the oats, a pinch of stevia/honey and cover with almond milk/water to your desired consistency (bearing in mind a lot of the water will be absorbed by the oats) then stir in the chia seeds.
- Add the spices, squeeze in the juice of half a fresh orange and 1 tsp orange zest and mix well.
- Scatter the cranberries and pumpkin seeds on top with a dollop of natural yoghurt/coyo and an extra tsp of orange zest for added zing!
- Cover the bowl with cling film and store in the fridge overnight for the flavours to deepen and the oats to thicken up.
- Grab from the fridge and tuck into your festive breakkie in the morning.
Good morning/afternoon/evening wherever you are in the world!
In my case it’s a crisp wintery morning and I took it upon myself to whip up some pancakes for brekkie to get me fueled up for a day ahead of studying. They were deeelish!
I am so pleased with how this recipe turned out, I am currently scurrying to write this post so you can make them too!
These coconut pancakes are naturally low in carbohydrates, with a higher fat and protein content for some lasting energy. Since we’re using coconut flour, there’s also a great dose of fibre in these pancakes which we all should aim to get more of in our diets, so, in pancake form… Bonus right?
These pancakes are a great option for those following a gluten or dairy free diet – or perhaps you just fancy trying something different. Enjoy!
Ingredients: (4 medium fluffy pancakes)
1 organic egg
50g egg whites
20g organic coconut flour
1/2 tsp baking powder
3/4 tbsp coconut oil
1/2 tsp vanilla extract
1/3 teaspoon stevia (optional)
45ml milk of choice
- In a jug/bowl, combine the dry ingredients together
- Melt the coconut oil, then in a separate bowl, add it to the egg, egg whites and vanilla extract and whisk together.
- Add the wet mix to the dry and stir together. Add the milk a little at a time and stir again, making sure there’s no lumps.
- The mixture will be fairly thick – not particularly runny like regular pancake batter so bear this in mind.
- In a nonstick pan, add about 1 tsp of coconut oil or oil spray. Dollop a generous spoonful of the mixture into a circle and cook each side for about 2-3 minutes and repeat until you’ve used the batter up (should provide about 4/5 pancakes depending how big you make them!)
- Finally add your toppings. I chose Meridian’s coconut & peanut butter, yoghurt, strawberries and a drizzle of fruit syrup. Delicious!
Happy Halloween weekend! Being the pumpkin season that it is I thought I’d make something seasonal and tasty to share with you to get the festivities started.
I’m loving experimenting with pumpkin recipes at the moment. Pumpkin pie/pumpkin themed recipes aren’t such a UK hype like they seem to be in the US. However, I’m fully for it! You can make such delicious, versatile sweet dishes, adding a bonus micronutrient hit; pumpkin contains beta-carotene, a powerful anti-oxidant which converts to vitamin A in the body to help with healthy skin, eye health and our mucus membranes. Pumpkin is also a great source of potassium and fibre.
If you like soft, cakey cookies then these fellas are for you. They’re also incredibly easy to make with minimal ingredients. Enjoy!
Ingredients (makes about 15 cookies):
70g ground almonds
100g oat flour (oats blended into a powder – I used my nutribullet)
1 tsp mixed spice
1 tsp cinnamon
2 tbsp organic honey
2 tbsp coconut oil
1 tsp + an extra pinch of baking powder
3 heaped tbsp pumpkin puree
- Preheat oven to 180c and line + grease a baking tray
- In a mixing bowl, combine all of your dry ingredients together.
- In a saucepan, melt the coconut oil. Once melted, add the honey and stir together well.
- Add the honey + coconut oil into the mixing bowl of dry ingredients, then add the pumpkin puree and crack in an egg. Mix everything together (the mixture will be fairy wet, don’t worry it’s supposed to be – it’ll help the cookies become lovely and squidgy when baking).
- Roughly shape out 15 cookies onto your baking tray, making sure there is space between each one.
- Bake for 15/20 mins until slightly golden on top. Once the cookies are out the oven, they’ll be soft to touch so don’t go prodding them as they will crumble! Leave them to fully cool for about an hour or so on a wire rack, THEN delve in. Top with crunchy seeds if you fancy or eat them as they are.