Tomato and avo

Simple but amazing .

Cut up 1 large tomato into slices. On top of the tomato layer slices of avocado. Then slice a spring onion and sprinkle over the top. Lastly drizzle in oil and salt and pepper. Enjoy !  

Smoothie bowl

Smoothie bowls are a great healthy summer treat, filling and so yummy. You can use anything you like really in mine I used handfuls of 

• frozen berries 

• banana 

• watermelon 

• oat milk 

 You can switch up the recipe to whatever you have at home and add protine powders or chia seeds. 

Banana pancakes

Simple, quick, filling, healthy pancakes 

You will need 

1 banana 

2 egg whites 

1 shacchet of oats 

A dash of almond milk 

Coconut oil ( or other )

Blend the ingredients together until the mixture is smooth then fry on a pan using the coconut oil. Flip and serve with honey 

Apple oat pancakes

You will need 

1 Apple 

1 sachet of oats 

Almond milk 

Baking powder 

2 egg whites 

Simply blend all the ingredients together and fry on a pan until both sides are golden brown. Top with anything you fancy I used honey. 

Falafal salad

For the falafal you will need :

* 1/2 a tin of chickpeas 

* 1/2 a red onion 

* 1 spring onion

* 1 teaspoon of cumin 

* salt and pepper 

* 1 egg 

 

Blend all the ingredients in a blender until the mix is chunky not smooth. Poor into a frying pan and mix around as if you were making scrambled eggs. I use 1kal olive oil spray for this. Once the falafal Browns take out and crumble on a salad.

Guacamole

You will need

* 1 avocado 

* 1 tomato 

* 1 spring onion 

* 1 tsp garlic salt 

* salt and pepper 

* half a lemon

* handful of coriander 

Simply blend all the ingredients in a blender chill and serve. 

Watermelon smoothie

Hands down the best drink I have ever had. 

 

used

*A handful of frozen watermelon

* half a nanna

* a few strawberries 

* water 

 Blend up and enjoy

Overnight oats

Overnight oats are perfect for a summer breakfast, they are filling high in fiber, protine and energy. 

You can adapt the recipe by changing around flavours to create the perfect oats. - 

I use 

* 27g oats 

* 25ml almond milk 

* 1 table spoon of Greek yoghurt

* 1 table spoon of chia seeds ( optional)

* 1 table spoon of flax seed ( optional )

* 1 Apple, grated 

* 1 table spoon of dried fruit 

* dash of cinnamon 

Benefits of foods below :

Simply mix all the ingredients into a tub and leave over night. In the morning pour into a bowl and top with anything you like I chose frozen water melon ( which is amazing by the way ) 

Benefits:

Oats - provide long lasting energy and are bulky so you won't be hungry all day 

Chia seeds - high in protine, omega 3, iron 

Flax seed - high in omega 3s, fiber

Cinnamon - lowers cholesterol, mentabolism booster 

Vegan chilli

This vegan dinner is filling, full of nutrients and perfect for the family. This will be Enough for 12 meals 

You will need:

1 onion

4 cloves of garlic 

I chilli

2tbs of oil ( I use coconut)

2tbs coriander 

2tbs cumin 

2tbs ginger 

2tvd paprika 

1 cinnamon stick 

1 nutmeg

2tbs tomatoes purey 

2tvs corn flower ( if needed)

1.5 litres of water

2 veg stock cubes

800g Kindney beans 

800g black beans 

800g toned tomatoes 

Salt and pepper

500g red lentils 

Lime

Method:

Fry the Onion, garlic, spices and herbs in a large pan with the oil, once the onion is cooked add the water and bring to a boi. Next add the lentils and stock. Stir frequently. Pop in the cinnamon stick and nutmeg. Then add the beans and tomatoes. You can then leave for as long as you want above 40mins, leaving it over night will make amazing flavour. Simply serve with rice, I used quinoa and brown rice. Lastly top with lime and fresh herbs. 

Granola

Granola is usally filled with sugar/salt and are often very expensive to buy, this granola is clean an guilt free! You can add and take away ingredients that you don't have and adapt then to your likes.

You will need:

2 cups of jumbo oats

1 banana 

1/3 cup of coconut shreds 

1/3 cup of flax seed

1/3 cup of dried berries 

2 tbs of honey

2 tbs of almond/cashew/peanut butter

1/3 cup of pumpkin seeds 

Method, simply combine all the ingredients in a bowl, once the oats are covered in everything pour onto a baking sheet and cook in the oven for 20mins on a heat of 180*. You may want to stir around the granola half way through cooking so that its evenly cooked. Once cooled serve with almond milk and berries. 

Vegan Apple date cookies

These Apple and date cookies are quick easily healthy and guilt free! 

Ingredients:

6 dates 

I small Apple 

1 cup of rolled oats 

 

Method:

Blend the dates in a food processor until they start combining together, next chip up the Apple and add to the mix, lastly poor out the mixture in to a bowl and add oats. Using uour hands combine the ingredients in to small balls

  

Cook in th oven at 180 degrees for around 15 mins. 

Healthy snack ideas

When your feeling a little peckish it's okay to have a snack but make sure your providing yourself with a long lasting energy snack rather than a packet of crisps or chocolate bar. Here are a few bars that I enjoy for snackage. 

 First a treck bar- 

 Nakd bars are a slightly lighter version 

Benefits of a Healthy lunch

Ingredients:

1 avocado: great source of good fats, aid hair/ nail growth, support moisturised skin, balance hormones, 

6 cherry tomatoes: vitimin c  

Salad leafs ( spinach ): source of iron 

1 slice of rye bread: wear free, keeping you fuller for longer.

1 radish 

1 spring onion 

1 beetroot, metabolism, anti-oxidant  

Handful of pumpkin seeds: premote better sleep, vitamins k, e & b 

 

Method: 

Chop all into a salad bowl and crush half the avo on the the rye bread with a fork, top with rock salt and enjoy 

Chia seed oats

Recipe:

• 30g oats

• handful of frozen berries 

• 2 tbs of chia seeds

• 1tsp vanilla 

•  1/2 cup of hemp milk 

• water

• handful of rhubarb 

Method 

  

Simmer water and rhubarb until it's mushy, add chia seeds, vanilla and hemp milk and cook. Next add the oats with the water and cook until you are satisfied with the oats. Lastly top with berries and enjoy...

 

Peanut balls

Recipe: 

• 5 dates 

• 2tbs of peanut butter

• 5 Brazil nuts

• a small handful of dried berries

Blend up the dates until they are mushy. Crush up the nuts with a rolling pin in a plastic bag, then mix all the ingredients together with a Woden spoon, once the mixture is combined mould into small balls, the mixture should make around 8. They are super yummy and full of amazing benefits listed below  

 

Brazil nuts

 * anti-cancer 

* reduce heart problems

* strengthen bones

 Dates

* improve digestion 

* heart health

* constipation 

Hemp chia seed pudding

 

Recipe

• 3tbs of chia seed

• 1/2 cup of hemp milk

• 1/2 a nanna

• a handful of frozen berries

• 2 tbs of yoghurt ( soy or Greek) 

• granola 

 

Method 

Put the chia seeds in a small glass jar and cover with the hemp milk,  seal the jar and place in the fridge for 2 hours. Once the pudding is set and the chia seeds have expanded take out the fridge  Next layer on the yoghurt, nanna, berries, granola and enjoy!

This little dish will keep you full while providing you with lots of energy for the day. See my previous posts to look at some other benefits of chia seeds.

Nanna nice cream

Recipe:

• 2 nannas  

• a handful of frozen fruit

• musli (optional)

• pomagrante (optional)

• almond flakes (optional) 

•  1/2 a cup almond milk 

Method 

Peal the nannas and wrap in cling film, then put in the freezer, over night is best but a few hours should do it. Once the bananas are frozen pop in the blender with the frozen berries and almond milk, blend until it forms a thick ice-cream like texture. Once you are satisfied with the thickness put in a bowl and top with what ever you fancy 😊 

Soy yoghurt parfait

Recipe

•2 tbs of soy yogurt( or natural if you prefer) 

• natural sugar free granola

• frozen Berries 

•banana 

•  3tbs chia seeds 

• honey

 Simply layer the yogurt, granola, berries, and banana together. In a separate bowl mix together the chia seeds with a few drops of water and combine until it forms a jelly,  then place on top swirl in the honey and enjoy 😌

Chia seed pudding

Chia seed puddings are an amazing way to fill up and are perfect for a healthy alternative to a typical desert or breakfast 

Recipe;

•3tbs of black chia seeds ( I buy mine from Holland and barrat 

•3/4 cups of non dairy milk ( almond/soy)

•2 Tbs of Greek yogurt 

•a handful of frozen berries 

• almonds

•1 bannana 

Method;

Pour milk and chia seeds in to a jar seal and put in the fridge  for 2 hours or even over night!

Once the chia seeds appear to of expanded and formed a jelly like texture take them out of the fridge. Then in a fresh glass layer the chia seed pudding with yoghurt and bannana. Lastly top with berries and almonds -enjoy ☺️.  

Benefits of chia seeds: 

High in protine 

High in calcium therefore improves teeth, nails and encourage hair growth 

High in omega 3s

They are a bulky food therefore leave you feeling fuller for longer 

High in potasium 

Provide energy 

Vegan oat "cookies"

Recipe 

•50 grams of oats

• 1 nanna

• 1 teaspoon of cinnamon

• a dash of almond milk

Method 

Simply mash up the nanna , then combine with the oats then add cinnamon and almond milk and stir until the mixture is fully combined. Then spoon on to a baking sheet, the mixture should make about 4. Then cook in the over for 15 mins-25 mins depending on your oven. @ 180 c enjoy.....

Vegan bites

12 Vegan bites 

Recipe;

•1 cup of pitted dates 

•  1 cup of nuts ( almonds, walnuts, cashews ) 

• 1 table spoon of water

•pinch of sea salt 

• 1 teaspoon of vanilla  

• 1/4 cup of cocoa powder 

Method:

•mix in a blender until combined then shape in to little balls enjoy ...

Morning oats

Good morning  for this easy breakfast you will need:

2 sachets of plain oats 25g

Almond milk

Water

A banana

Frozen raspberries

Walnuts 

Cashews 

Simply put follow the instructions on the oats then top with fruit and nuts. I usually do half almond milk half water to achieve the perfect oats