Mango “Cheeze” Cake

This incredible “Cheeze” Cake is another of the amazing dishes that I discovered during my stay at the Amatara Wellness Resort in Thailand! It makes for such a beautiful dessert and the added bonus is that it packs a healthy punch too! Continue reading Mango “Cheeze” Cake

Strawberry Cacao Ice Cream

This ice cream recipe is incredibly simple to make and will literally take you five minutes from start to finish (excluding the freezing of the bananas obviously)! I always like to have a stash of frozen bananas in my freezer so whenever the mood strikes – or one of my children asks – I can quickly whip up a batch of healthy ice cream.

Using raw cacao in ice cream is such an amazing way to make your dessert super healthy. Cacao beans come from the cacao tree, which is native to Mexico and Central America. Raw cacao generally has a nutty taste but can be quite bitter. Cacao beans are absolutely bursting with antioxidants, which as we know are essential in the fight against free radicals in the body. Cacao beans also contain a happy dose of iron, calcium and magnesium. The health benefits of consuming raw cacao regularly range from alleviating depression, lowering blood pressure and improving circulation.

Including a cup of strawberries in your ice cream recipe not only gives this dish a beautiful colour and luxurious flavour, but it also brings a wealth of nutrients to the dish. Strawberries are an excellent source of vitamin C, as well as folate and fibre. Similarly to raw cacao, strawberries are bursting with antioxidants. Strawberries also contain an abundance of potassium. Potassium is essential for many functions in the body, not least of all balancing your electrolytes. Potassium also helps the muscles to function properly and works to keep your blood pressure at an optimum level by combatting the presence of sodium in the body. Just one serving of strawberries is enough to provide a daily dose of potassium – so my ice cream is the perfect answer!

To make enough for two people to pile their bowls high you will need the following ingredients:

2 frozen bananas (remove the peel, chop and then freeze overnight)
1 Tbsp. of raw cacao
1 tsp. of vanilla essence
1 cup of strawberries
200ml of almond milk
A squeeze of honey (or any other natural sweetener)

All you have to do is place the frozen bananas in your blender with the almond milk and then blitz until creamy. You can then add in the rest of the ingredients and blitz again for a few moments. Serve into two bowls and enjoy!

You can find a raspberry variation of this delicious recipe on my soon to be released second course on The Flexi Foodie Academy!

Roasted Red Pepper Humous

Humous is an incredibly popular dip that is quite versatile when it comes to what it can be enjoyed with. If you have never made your own humous then you are missing out! Making it yourself at home is super simple and allows you to have complete control over what you put into your recipe. That means no preservatives or added sugar! It also means you can experiment with different flavours and there is no limit as to which foods you can add to the recipe in order to create different flavours and textures.

My Roasted Red Pepper Humous Recipe uses turmeric and paprika, which are two healthy spices, in order to boost the flavour and increase the nutritional value of the dish. They also contribute to the colour of the finished dip.

Turmeric is believed to be one of the most powerful medicinal spices available to us in the present day and has a wide range of uses. The most well-known of these uses are to fight inflammation in the body and to tackle pain. Furthermore, it is also known to be an anticoagulant, meaning it helps the blood to clot as it should. Paprika, on the other hand, is amazing for the optimum health of your skin and hair. This is because of the wealth of vitamins and antioxidants that are present. The presence of beta-carotene, which is converted into vitamin A in the body, is especially anti-ageing and will help to keep your skin looking fresh and young.

To make this delicious humous, you will need the following ingredients:

3 red peppers
2 tins of chick peas
4 tbsp of olive oil
2 tbsp of paprika
2 tbsp of turmeric
Salt and pepper

Roasted Red Pepper Humous2 Julie Montagu
To get started you must first drizzle the peppers with olive oil and place them in the oven to caramelise. Once the edges start to brown you should remove these edges with a sharp knife. You can then combine the rest of the ingredients in your blender, and once the peppers have finished cooking you should add them in to the blender also and blitz everything together.

Once your humous has reached the desired consistency you can season it with a dash of salt and pepper. Depending on how thick you like your humous you might also want to add an extra drizzle of olive oil.

Roasted Red Pepper Humous2 JMFor more recipes like this one that will fill you with goodness, head over to The Flexi Foodie Academy!

Miso Aubergines

This recipe is super simple to make and does not take a large amount of time either! It is a great choice when you practically want dinner to just cook itself whilst you get on with other tasks in the evening. It is also a fun plant-based dish to whip together when you have guests over for a BBQ, as you can cook them in advance and then keep them warm on the grill wrapped in aluminium foil!

Aubergines are a vegetable that are at their seasonal best between August and October, so now is the perfect time to make this recipe! This delicious vegetable contains phytonutrients with antioxidant properties which help to protect the body against existing and future damage. Studies have shown that regular consumption of aubergines is great for cardiovascular health as they can help to lower cholesterol levels.

The addition of sesame seeds to this dish brings further health benefits as they are high in copper, calcium, manganese and magnesium, all of which are essential to the proper function of the body. Including sesame seeds in your diet often will help to promote healthy skin, as well as maintaining your oral health. Sesame seeds are also a great plant-based source of protein, with 4.7 grams of protein per ounce of seeds. Additionally, sesame seeds contain an anti-cancer compound known as phytate. Studies have shown that an adequate presence of this compound in the body can slightly lower the risk of a person developing particular types of cancer, such as colorectal cancer.

To make this dish for two people, you will need the following ingredients:

2 aubergines
Rapeseed oil
1 tbsp of miso paste
1 tbsp of maple syrup
1 tbsp of tamari
2 tbsp of sesame seeds

Screen Shot 2016-07-31 at 10.01.02To get started you will first need to slice the aubergines in half and score before drizzling with rapeseed oil. You can then cook them in the oven at 240C for 30 minutes.

While the aubergines are cooking, take a bowl and combine the rest of the ingredients bar the sesame seeds. Once the aubergines are cooked, remove them from the oven and mix the ingredients from the bowl onto them. Place the aubergines back into the oven for five minutes to finish cooking. You can then remove them again, sprinkle them with sesame seeds and serve!

For more recipes like this one that will fill you with goodness, head over to The Flexi Foodie Academy!

Stuffed Sweet Potato

My stuffed sweet potato recipe is the perfect dish to cook up after a particularly taxing day. This is because it will re-energise your mind and nourish your body due to the combination of super healthy ingredients!

Sweet potatoes are packed full of calcium and potassium, as well as an abundance of vitamins A and C. In fact, the gorgeous colour of this vegetable is due to the presence of beta-carotene, which is converted into vitamin A in the body. The presence of this vitamin in adequate amounts is key to the optimum health of your skin, immune system and your vision.

You may not have come across samphire in your cooking before but there are many great reasons to begin making an effort to include it in your diet. This tasty sea vegetable grows in abundance in marshland and along shorelines. It is perfect for adding to salads but some people prefer to boil it as it can often be quite salty. Samphire has a very exciting nutritional makeup, containing a wealth of vitamins A, B and C, as well as being a good source of folic acid. It is thought to be useful for aiding digestion and boosting mental clarity.

Stuffed Sweet Potato2 Julie MontaguTo make this dish for two people, you will need the following ingredients:

2 sweet potatoes
Rapeseed oil
1 onion (finely diced)
2 garlic cloves (finely diced)
100 grams of red split lentils (pre-soaked)
1 tbsp of cumin
1 tbsp turmeric
A handful of samphire

To get started making my stuffed sweet potatoes, you will first need to score each potato. Once this is complete you can drizzle them with olive oil and add a dash of salt and pepper. Place the sweet potatoes in the oven and cook them at 200C for 45 minutes. By this time they should become soft on the inside.

While the potatoes are cooking, add the onion, garlic, cumin and turmeric into a pan with a tablespoon of rapeseed oil and a dash of water. You can then cook this pan on a medium heat until the onions are caramelised. At this point you should add the lentils into the pan too and season with salt and pepper.

Once the sweet potatoes are cooked, remove them from the oven and serve with the lentil mix. Top with samphire and enjoy!

Eating a diet that includes foods bursting with nutrients is essential for the optimum health of your body and mind. To learn more about nutrition and healthy eating, head to my online e-learning portal, The Flexi Foodie Academy!

Almond Tofu Curry

You can’t beat a good curry and this super healthy, super tasty recipe is a testament to that! The sweet potato forms just a small part of the recipe but is actually where a lot of the sustenance and nutrition lies! Sweet potatoes are especially high in vitamin A, vitamin B5, thiamin, niacin and riboflavin! They are also high in carotenoids, which is where their fantastic colour comes from!

Adding tofu to this dish also helps to make it a filling, wholesome meal. Tofu contains beneficial amounts of protein as well as being a great plant-based source of calcium. Tofu also contains a type of phytoestrogens, known as isoflavones. These plant hormones have health boosting properties and are thought to protect against osteoporosis, heart disease and certain types of cancer.

To make this curry for two people you will need the following ingredients:

1 onion, diced
2 chillies, finely chopped
2 cloves of garlic, finely chopped
An inch of ginger, finely chopped
1 cup of whole almonds
1 tablespoon of tamarind paste
A dash of water
1 tablespoon of coconut oil
1 block of firm tofu, cut into chunks
400ml of coconut milk
200ml of vegetable stock
1 large sweet potato, cut into chunks
2 cups of broccoli, chopped
1 cup of fresh spinach

Almond Tofu Curry2To get started you must first place the onion, chillies, garlic, ginger, almonds and tamarind paste into your food processor with a dash of water. You can then blitz into a paste. Feel free to add a dash more water if necessary.

Almond Tofu Curry3You can then add this paste to a large skillet with the coconut oil and cook on a medium heat. After a few moments you should then add in the chunks of tofu. Stir the skillet and cook for 15 minutes before adding in the coconut milk and vegetable stock. Continue to stir well and then add in the sweet potato and broccoli. Leave to cook for ten minutes before you add in the spinach and then cook for a further five minutes before serving.

You can either eat as it is or serve over brown rice or quinoa.

This is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!

Sautéed Broccoli with Sun Dried Tomatoes

As the weather slowly starts to warm up, many of us look to find lighter meals that will still provide us with the nourishment we need. This dish does exactly that without compromising on flavour either!

Broccoli is the perfect vegetable to load your plate with during the summer months as it is filling without being heavy. Being low in calories as well as high in essential vitamins and minerals is just one of many great things about broccoli. It is a particularly rich source of vitamin C and vitamin K, as well as folate, potassium and fibre! 

Sautéed Broccoli with Sun Dried Tomatoes2The rich flavour of sun dried tomatoes is hard to beat and they are also a serious competitor when it comes to their nutritional value. Including them in your cooking regularly is an easy way to up your fibre intake, which can help you to prevent constipation as well as leave you feeling fuller. When it comes to getting minerals into your body, sun dried tomatoes are a fantastic option. they are especially rich in potassium and magnesium, which is good for your nervous system and energy production respectively.

Sautéed Broccoli with Sun Dried Tomatoes3To make this dish for two people you will need the following ingredients:

3 cups of broccoli florets
1 cup of sun dried tomatoes, chopped
1 red pepper, diced
1 small onion, diced
2 cloves of garlic, chopped
1 tablespoon of coconut oil

The first step is to heat the onion and the garlic in a large skillet with the coconut oil. After a few moments, add in the red pepper and continue to fry for five more minutes. You can then add in the broccoli and lower the heat slightly as you continue to fry for a further ten minutes. Finally, add the sun dried tomatoes into the skillet, fry for five more minutes and then serve into two bowls. 

Sautéed Broccoli with Sun Dried Tomatoes4.pngThis is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!

Kale and Tomato Breakfast Wraps

Breakfast wraps are a great, healthy way to bring some variety to your morning meal. They involve surprisingly minimal preparation and the fantastic combination of ingredients can really help you to start the day in the best way possible! One of the many great things about my breakfast wraps is that you can make them right before you head out of the door and then enjoy them on your way to work!

As you will already know from visiting my blog before, kale is an absolute powerhouse of nutrition and I recommend getting lots of it into your diet! With these wraps you get a whole cup into your body before the day has even really begun! This little leaf is full of so many antioxidants, not to mention high amounts of vitamins A, C and K.

The addition of basil to this recipe compliments the existing flavour as well as providing an additional dose of goodness. This herb has quite a distinct aroma and contains beneficial amounts of vitamin K, manganese and magnesium! Growing basil at home for yourself is so easy to do and you can more than likely grab yourself a plant from your local supermarket with your weekly shop. This will mean that you always have fresh basil to hand, and also that your kitchen will be full of the delicious smell it is loved for.

Kale and Tomato Breakfast Wraps3To make this dish for two people you will need the following ingredients:

2 cups of fresh kale
1 tablespoon of coconut oil
1 small onion, diced
1 large tomato, sliced
1/2 a medium avocado, mashed
The juice of half a lemon
2 tablespoons of fresh basil
2 whole-wheat tortillas

Kale and Tomato Breakfast Wraps2The first step is to heat the coconut oil in a skillet and then fry the onion and tomato at a medium heat. While this is cooking you can take the tortillas and spread the mashed avocado over each one.

Once the onions have started to brown, remove the contents of the pan and spoon onto the tortillas. Add half of the lemon juice to each tortilla with the basil, and then place the kale on top. Fold the tortillas and serve – it’s as simple as that!

Kale and Tomato Breakfast WrapsThis is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!

Chickpea and Avocado Salad

This salad is so incredibly simple to make that even with the busiest of schedules you could still whip it up for lunch for yourself every day! Gathering and preparing the ingredients will take less than five minutes and then you will be enjoying it in no time! This salad contains a delicious range of ingredients that are all bursting with nutrients. Choosing this recipe for lunch is a great way to boost your energy levels and your mood as you head into the afternoon, especially if you have begun to feel your energy drop mid-morning.

Cumin is a super nutritious spice and, in my opinion, isn’t used nearly enough in cooking! It is most popular in cuisines from the Middle East and India, but it brings such a great punch of flavour that it can really improve a wide range of dishes, both in terms of taste and nutrition. Studies have been conducted into the possible anti-diabetic properties of this healthy little seed. The results of these studies demonstrate that cumin can help to reduce low blood sugar. Cumin has been used throughout history to aid the digestive process and ease indigestion. It is also rich in magnesium which you must obtain through dietary sources as the body does not produce it.

Chickpea and Avocado Salad2.pngTo make this salad for two people you will need the following ingredients:

1 ripe avocado, diced
1 cup of cherry tomatoes, chopped
1 cup of black olives
2 cups of pre-cooked quinoa
400g of canned chickpeas, drained
1 teaspoon of ground cumin
A handful of fresh coriander, chopped
1/2 a cup of raw cashew nuts
1 tablespoon of extra-virgin olive oil
A dash of salt and pepper

Chickpea and Avocado SaladSimply add all of the ingredients into a big salad bowl and mix together well before serving onto two plates. It’s that simple! 

This is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!

Coconut Banana Smoothie

Coconut Banana Smoothie.pngSimple smoothies are one of the best ways to start the morning and they also make the perfect pick-me-up during the day, especially when you are short on time! This smoothie only contains a few ingredients, but every single one of those ingredients brings a serious dose of nutrition to the table!

Coconut water has boomed in popularity in the last few years – and for good reason! Coconut water is the clear liquid found in green coconuts. It is bursting with electrolytes, making it the perfect choice for refreshing your body after a workout. If you consume sports drinks after you exercise then you should consider switching to coconut water. Several sports drinks contain high levels of sugar which is going to be of detriment to your fitness efforts! A cup of this water only contains 46 calories as well as a favourable amount of fibre, protein and a tiny bit of fat!

The combination of fruits in this recipe ensure that you are getting a variety of vitamins, minerals and antioxidants into your diet. They are also (in my opinion!) some of the tastiest fruits available and will satisfy your taste buds!

Coconut Banana Smoothie2.pngTo make this recipe for one person, you will need the following ingredients:

1 ripe banana
300ml of coconut water
1 cup of strawberries
1/2 a cup of blueberries
1 tsp. of spirulina

Simply combine all of the ingredients in your blender and blitz until smooth before transferring to a glass to drink.

This is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!