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

Toffee Caramel Popcorn

When it comes to making healthy snack decisions, popcorn is such a fantastic choice! One of the most amazing things about popcorn is that you can choose from so many different healthy toppings that it never has to get boring!

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Popcorn Nutrition

Popcorn generally only has around 30 calories per cup, making it a great snack for maintaining a healthy weight. As a wholegrain, popcorn also contains a beneficial amount of fibre as well as a dose of protein!

The problem with most ready made popcorn products is that they are usually covered in salt, butter or other unhealthy (but certainly tasty) ingredients.

My recipe for Toffee Caramel Popcorn is excitingly healthy AND a little bit sticky – perfect for those of you who enjoy a messy treat! With this recipe you will cook up a whole batch that you can either enjoy right away or store to eat on the go another time.

Ingredients:

1/2 a cup of popcorn kernels
1/2 a cup of maple syrup
1 tsp of almond extract
1/3 of a cup of almond butter (or any nut butter)
A dash of cinnamon
1 & 1/2 tbsp of coconut oil

Method:

First of all preheat your oven to 180C / 375F. Next, take a large pot and place it on the hob at a medium to high heat. Melt the coconut oil in the pan and then add your popcorn kernels. You can then put the lid on your pan and leave the kernels to do their thing! This will usually take around ten minutes but will vary so watch your pot closely. Once you start to hear more than five seconds between each pop then you will know that your popcorn is almost ready. As soon as it is ready you should remove the pan from the heat.

The next step is to make the caramel toffee sauce. To do this, take a mixing bowl and pour in the maple syrup, the almond butter, almond extract, and the cinnamon. Whisk the contents of your bowl until it becomes a smooth paste.

Next, pour your prepared popcorn onto a baking tray and pour the contents of the bowl over the popcorn. Try to drizzle it evenly but don’t worry too much as it will spread in the oven. Place the baking tray in the oven for seven minutes and your treat is then ready to enjoy!

Want to learn more about how eating more plant-based foods can enhance your health? Click here now to check out my starter guide!

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!

Mixed Nut Burgers

Not keen on veggie burgers? Well, I urge you to give this recipe a try! Top with your favourite relish, pickles, onions, tomatoes, or mustard and enjoy!

Eating a range of nuts on a daily basis is amazing for your health. Although every nut is different when it comes to its nutritional profile, they can all bring bountiful benefits to your body. This recipe calls for three different types of nut, and they all have something fantastic to bring to the table!

Cashew nuts are a good source of plant-based protein and also contain a wide range of minerals, such as zinc, magnesium and iron. Consuming an adequate amount of magnesium has been connected to maintaining your memory function as well as reducing anxiety.

Almonds are a good source of calcium which is essential for healthy bones. They also contain an abundance of vitamin E which is great for the appearance of your skin. Some people opt to eat the flaked version of this nut but I always recommend the whole thing. This is because the skin of the almond is full of heart healthy compounds known as flavonoids.

Brazil nuts are a fantastic source of selenium which helps to regulate your thyroid levels. Selenium also contributes towards the function of your immune system and helps wounds to heal faster.

Mixed Nut Burgers2.pngTo make six of these mixed nut burgers, you will need the following ingredients:

1 cup / 8oz / 225g bulgur wheat, uncooked
1/3 cup / 1.8 oz / 50g raw cashew nuts, finely chopped
1/3 cup / 1.8 oz / 50g raw almonds, finely chopped
1/3 cup / 1.8 oz / 50g raw Brazil nuts, finely chopped
2 tbsp of ground flaxseeds
6 tbsp water
1 tbsp coconut oil plus extra for cooking
1 tbsp wholewheat (all-purpose) flour
1/2 tsp ground cumin

The first step is to bring a large pan of water to the boil and cook the Bulgur wheat for 10 minutes, or according to packet instructions. After this time, you can drain any excess water and set aside to cool.

Place the chopped cashew nuts, almonds and Brazil nuts into a large bowl. (To ensure that the nuts are finely chopped, you might want to give them a quick blitz in your blender or food processor.)

Mixed Nut BurgersAdd the ground flaxseed, water, coconut oil, flour, and cumin into the bowl with the nuts. Stir well to ensure that all of the ingredients are well combined. Once the Bulgur wheat is cooled to room temperature, add it to the bowl and stir well to combine.

Divide the mixture into six equal parts and then form your patties by rolling into balls and gently flattening with the heel of your hand. You can then drizzle a little coconut oil into a large skillet (frying pan) and leave to heat for a couple of minutes. When the oil is hot, add the patties and fry for five minutes each side.

Serve in whole-wheat buns or with your favourite salad dish.

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Raw Coconut Balls

If you are a coconut junkie, then this will quickly become your go-to snack! Packed with superfoods and natural sweeteners, this recipe will also help keep any sweet cravings in check. These balls may be small (which is great for taking them everywhere with you!) but they contain some serious nutrition which makes them the perfect pick-me-up throughout the day. I especially recommend them before and after exercise to give your body the energy it needs!

Lucuma is one of my favourite natural sweeteners and you can buy it in powder form. It is made from a subtropical fruit tree that is native to South America which can reach heights of 50 feet! Not only is this sweetener free from gluten, but it also contains a range of antioxidants, vitamins and minerals. It is useful for giving your immune system a boost as well as contributing to the function of several essential functions in the body. Lucuma powder is especially high in potassium, calcium, magnesium and phosphorus. Using lucuma in your baking instead of regular sweeteners can help to bring about some serious benefits and promote optimal health.

Raw Coconut Balls2.pngTo make 10 – 12 of these balls, you will need the following ingredients:

2 cups / 70z / 200g of desiccated coconut (plus extra for rolling)
2 tbsp of coconut oil
2 tbsp of raw honey
1 tsp of lucuma powder
1 tsp of chia seeds

Raw Coconut BallsThe first step is to place all the ingredients in a blender and blitz for two to three minutes, or until you have a thick, coarse mixture. You can then remove the mixture from the blender and, using a large melon baller or your fingers, scoop and shape the mixture into 10–12 balls.

Roll each of the balls in a little bit of desiccated coconut, and place in the refrigerator to chill for about 20 minutes before serving. This tasty treat will stay fresh in your refrigerator for up to three days. As mentioned previously, these balls are great for taking with you as you go about your busy day and will give you an energy boost when you need it!

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Goji Berry Quinoa Bars

These bars make a wonderful on-the-go snack or quick breakfast, and they are full of goodness! I find it is a great idea to make up a batch over the weekend and then you will have a supply of healthy snacks during the week. These delicious bars do not require many ingredients and they do not take long to make either.

You may not use cherries very often in your baking, which is a shame as they are bursting with flavour and nutrition! Consuming cherries regularly is known to soothe aching joints, protect the health of your colon, help to keep your cholesterol levels down and also to maintain your eyesight. Regular consumption of cherries can also help you to get a good nights sleep as they are a natural source of melatonin. Cherries can be expensive when compared to other fruits so shop around and check out your local markets for a good deal!

Goji Berry Quinoa Bars2To make six of these bars you will need the following ingredients:

1 tbsp of coconut oil
1 cup / 6.5oz / 185g of quinoa, cooked
1 cup / 5oz / 140g of almonds, chopped
1 cup / 5 1/2 oz / 150g of dried cherries, chopped
1/2 cup / 2oz / 55g of goji berries
2 tbsp of brown rice syrup
1/2 cup / 4fl oz / 125ml of water

The first step is to preheat the oven to 425F / 220°C / gas mark 7 and grease an 8 × 8 × 1inch (20 × 20 × 2.5cm) square bake pan (cake tin) with a light layer of coconut oil. On a separate baking tray, you can spread the cooked quinoa and almonds together before placing in the preheated oven for ten minutes.

When the mixture is toasted, remove the tray from the oven and reduce the heat to 350°F / 180°C / gas mark 4. You can then place the cherries, goji berries, brown rice syrup and water into a food processor and blitz for a couple of minutes until everything is smooth. Once this is complete, transfer the mixture to a large mixing bowl and add the toasted almonds and quinoa. Stir well to combine.

Goji Berry Quinoa BarsNext, spoon the mixture into the bake pan and press down firmly with the back of a spoon. Ensure the mixture covers the bottom of the pan evenly. Then place in a preheated oven and bake for 20 minutes. Once cooked, cut the mixture into bars before turning out onto a wire rack to cool. These bars will keep fresh in an airtight container for up to five days.

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Carrot and Cannellini Bean Curry

This recipe is a gorgeous twist on your typical curry! This creamy and spicy curry hits the spot on those cold winter days and fills your body with goodness.

Cannellini beans are white in colour and kidney shaped. They are available all year round and are quite high in fibre! Their mild flavour makes them great for including in a wide variety of dishes – as does their great nutritional profile! As well as being rich in fibre they are also full of protein and an amino acid known as leucine, which is great for helping the body to recover from exercise. Cannellini beans are free from fat which makes them the perfect food for dieters!

Carrot and Cannellini Bean Curry4To make two or three servings of this curry, you will need the following ingredients:

1 tbsp of coconut oil
1 medium onion, finely diced
1 large sweet potato, peeled and cubed
3 carrots, peeled and cubed
14fl oz / 400ml can of coconut milk
1 tsp of ground turmeric
1 tsp of ground cumin
1 red chilli, deseeded and finely chopped
2 cups / 16fl oz / 450ml vegetable stock
14oz / 400g can of chopped tomatoes
14oz / 400g can of cannellini beans
2 cups / 5oz / 140g fresh spinach, roughly chopped

Carrot and Cannellini Bean Curry1The first step is to place the coconut oil in a large skillet (frying pan) on a medium to high heat. You can then add in the onion and gently sauté for five to six minutes, stirring often. You should continue to cook and stir until the onions have softened and are starting to caramelise.

Next, add the sweet potato and carrots, and continue to sauté for a further eight to ten minutes, stirring often. You can then add the coconut milk, turmeric, cumin, and chilli and cook for a further two to three minutes, stirring occasionally.

Carrot and Cannellini Bean Curry2In a separate pan, on a high heat, bring the vegetable stock to the boil. Then add the vegetable stock to the skillet and stir well to combine. Bring to the boil for a couple of minutes then reduce the heat to a gentle simmer.

The next step is to add the tomatoes and cannellini beans and leave to simmer for a further 15 minutes. Finally, add the spinach in the last two to three minutes of the cooking time. Serve immediately either on its own or with your choice of grain.

This is one of the recipes from my soon to be released book – Eat Real Foods! You can pre-order your copy in the UK by clicking here and pre-order your copy in the U.S by clicking here!

Red Coconut Cakes

Beets are incredibly sweet and that is why they work so well in cake recipes. These cakes are sort of like red velvet cupcakes, but they filled with all things good. Also, these cakes are soft, moist and just perfectly delicious.

The nutritious make-up of beets is also a great reason to use them in your baking. They are high in potassium, magnesium, fiber, iron and phosphorous. Additionally, they contain high levels of vitamins A, B & C as well as folic acid. They are great as an inclusion in every diet but they are especially great for pregnant people because of the vitamin B, iron and folic acid. Because of the presence of betaine and tryptophan in beets, they are also beneficial for your mental health. They can also help to lower your blood pressure and boost your energy.

To make 12 of these tasty cakes, you will need the following ingredients:

1¼ cups / 6 ¼ oz / 190g of whole wheat (all-purpose) flour
¼ cup /1 ¾ oz / 50g of coconut sugar
2 tbsp of raw cacao
2 – 3 large beets, steamed and pureed until smooth
½ cup / 6oz / 175g of organic runny honey
2 tbsp of coconut oil
1 tsp of lemon juice
1 tsp of vanilla extract

Before you get started, preheat the oven to 425F / 220C / gas mark 7 and line a 12-cup muffin tray.

You can then sift the flour, coconut sugar, raw cacao, and baking powder into a large bowl. Mix until well combined, and then set aside.

Place the pureed beet, honey, coconut oil, lemon juice, and vanilla extract in a blender or food processor and blitz for one to two minutes until it is smooth. Pour the mixture over the dry ingredients and mix well to combine.

Next, spoon the mixture into the muffin tray before placing in a preheated oven. You can then bake for approximately 20 minutes. After this time, check the muffins have cooked all the way through. If they are not quite ready yet then return to the oven for another five minutes before turning out on to a wire rack to cool before serving.

The cakes will store for three days in an airtight container. Serve with your favourite cup of herbal or green tea and enjoy.

This is one of the recipes from my soon to be released book – Eat Real Foods! You can pre-order your copy in the UK by clicking here and pre-order your copy in the U.S by clicking here!