Rhubarb + Orange Compote

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.

 

Ingredients:

1 pack of rhubarb (3/4 stalks)

1 orange

1 tsp vanilla extract

1 tsp stevia/coconut sugar

1 tsp coconut oil

 

Method:
  • 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.

 

Soft Pumpkin Spice Cookies

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 egg

1 tsp + an extra pinch of baking powder

3 heaped tbsp pumpkin puree

 

Method:
  • 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.

 

My Favourite Banana, Date + Chia Seed Bread

Ohhhh ma gawd. Seriously guys. If you have bananas laying around that need using up, I urge you to whip this baby UP!

The flavour and texture is to die for! It’s not too sweet which I personally love, but the chewy pieces of date when you bite in really make it. I topped mine with a little organic butter for a slightly salty edge… melt it the mouth quite literally *drool*.

I chose to bake with wholewheat spelt flour. Spelt has a naturally sweet, rather nutty flavour and substitutes well for regular flour in many recipes. The benefit of using wholewheat spelt flour is that it’s slighty higher in protein in comparison to regular flour, is rich in fibre, and contains a slightly higher ratio of vitamins + minerals such as manganese, b vitamins and zinc. Please note that spelt does contain gluten, and although it’s actually known to be tolerated well in instances (spelt has a higher gliadin to glutenin ratio which is thought to be more gentle on digestion), if you do have an IBD like Coeliac Disease or a gluten sensitivity then it’s important to avoid it completely or have with caution depending on the severity.

This recipe also happens to be Vegan! Mainly because I wanted to experiment baking with a chia ‘egg’ as I was curious. Turns out it works pretty darn well.

My recipe has only 6 ingredients:

200g organic wholegrain spelt flour

4 medium bananas

2 tbsp chia seeds

30g pitted dates

1/2 tbsp baking powder

splash of unsweetened almond milk/oat milk

Method:

First, pop your chia seeds into a bowl and cover with 6 tbsp water to make a thick gel (leave for 10-15 mins).

Set oven to 180c, line + grease a loaf tin and set aside.

Whilst you wait for the chia ‘egg’ to form, mash your bananas in a large bowl with a fork until smooth with a splash of almond milk, I’ve also tried it with oat milk which worked fine. Don’t worry if there’s a few lumps here and there.

Once the chia egg is ready, scoop it into the mashed banana and mix well.

Add the flour and baking powder to the bowl and stir until just combined. It should be a fairly dense, thick consistency. Chop 30g of pitted dates (about 6-7 dates) into small pieces and stir them in last.

Tip your mixture into your loaf tin and smooth over with a spatula for an even distribution. Bake for 40/45 mins.

Insert a skewer to check if it’s ready – the skewer should come out clean and the loaf slightly browny/gold. Let cool and cut into 10 slices.

 

 

 

Warming Pear, Raspberry + Ginger Compote

Autumn has well and truly arrived. Anyone else here in the UK noticed the sudden drop of temperature over the last few days? Aside from the dark mornings which I seriously haven’t got used to yet, I really love autumn time! Cosy clothes, spiced hot drinks, comforting food and yup you guessed it, it also means Christmas (AKA the best time ever) is only a glimpse away…

Breakfast time just got ramped up big time with this tasty sauce. My Pear, Raspberry + Ginger Compote. Perfect to dollop on your porridge/yog bowl for some natural, fruity sweetness or add it as a topping for pancakes. The opportunities are endless!

This recipe is incredibly easy to make and has a high amount of vitamins C + K and fibre for healthy digestion and our immune system. The flavour combination is the dream – I mean who doesn’t like soft, sweet pears and zingy raspberries. It’s enough to get me out of bed that’s for sure.

Ingredients:

3 ripe williams pears (keep skin on = more fibre + vitamins) just make sure to wash well.

150g fresh raspberries (or frozen will do)

1/2 tsp vanilla extract

1/4 lemon – juice

1/2 tsp stevia *optional

1 thumb size piece of ginger (grated)

Method:
  • In a saucepan, add a little water to cover about an inch of the bottom of the pan and warm gently.
  • Chop the pears into cubes and add them to the pan with the grated ginger.
  • Turn the heat up to a medium temperature and let the fruit + spice soften for 5 mins.
  • Once the pears have softened a little, add in the raspberries along with the rest of the ingredients.
  • Let the mixture simmer on low, about 15 mins, until the fruit has stewed down and is a nice, thick consistency; you can use your mixing spoon to gently break up the fruit to give it a helping hand.
  • Once it’s reached your desired consistency, give it a taste test! I find the balance works well but If you like it a little more zingy, add some more lemon juice, or sweeter, a little more stevia.
  • Let the compote cool and then store in a Kilner jar or tight-lidded container (keep for up to 5-7 days in
    the fridge).

Hello lovely readers,

I’ve created a delicious smoothie bowl recipe I KNOW you’ll love.

I’ve been feeling pretty poorly the last few days with a throat infection. Whenever I get ill, like most people, I like to increase my fruit and veg intake even more to give myself an extra boost of vitamins my body needs to recover.

This is where the power of smoothie bowls come in! You can pack so many vitamins and minerals into one meal, it’s a winner! Note: sugar is abundant in fruit and although it’s natural sugar – it’s still sugar so be mindful of which ones you’re adding in and what you’re combing it with!

For this recipe you’ll need:

1 small frozen banana

60g blackberries (frozen or fresh)

1 tsp maca powder

1 generous scoop of protein powder (I used vanilla)

55g natural yoghurt – I used Skyr

50ml unsweetened almond milk

handful of ice

Toppings:

2 Brazil nuts chopped up to sprinkle

1/2 kiwi sliced

1 tsp chia seeds

drizzle of sweet freedom choc shot

 

Method:

1. Put all your base ingredients into a blender, adding the protein and maca powder last with the almond milk (so it doesn’t stick to the bottom)

2. Whiz on high powder until thick and smooth then pour into a bowl and add the topppings! Easy peasy.

 

With the protein (powder, yoghurt & chia) and healthy fats (nuts & chia) added, it can really help slow down the length of time it takes the sugar to hit your bloodstream/absorption rate.

With the warmer weather coming I love to incorporate more smoothie bowls into my diet so keep a look out for more similar recipes to come!

 

L x