BFree Foods Brand Ambassador

I have a big announcement to share here on my blog! As you probably know, healthy eating is one of my biggest passions, and this is a concept that I am always excited to share with other people. This is something that I am now eager to do within my role as Brand Ambassador for BFree Foods!

The BFree Foods Story

In case you don’t know much about this incredible company, here is why I decided to become their Brand Ambassador.

Sweet P feta wrap with product

BFree Foods was created in order to make delicious, healthy foods much more easily available. Absolutely all of their products are allergen free, which means if you have an allergy or sensitivity to a particular food, then you can consume anything from the BFree Foods range without worrying!

Although the focus of the BFree Foods range is wheat-free and gluten-free foods, their products are additionally free from soya, dairy, eggs and nuts!

As well as providing allergen free choices, BFree Foods strive to create healthy options. Their ambition with doing so is to make it easier for you to get the nutrients you need whilst also avoiding the ingredients you don’t want!

Shop Online

If you head to the BFree Food online store now then you’ll be able to see for yourself the exciting range of foods available. You can also check out their recipe section for some great suggestions on how to best enjoy their products.

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Also, if you have any questions about allergen free eating then feel free to leave a question in the comments and I’ll get back to you!

Chilli, Lime, Sweet Potato and Rice Bowl

This rice bowl is another one of my super simple to make recipes that doesn’t take much time at all to create! It’s essentially a selection of some of my favourite foods combined to make a delicious lunch or dinner option.

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If you know me then you will know that I LOVE all things hot and spicy – but that doesn’t mean that you have to spice yours up if you don’t want to!

The following recipe makes enough to serve two to three people – depending on how big you want your bowl to be.

Ingredients:

  • 125g of cooked brown rice
  • 400g of cooked black beans, drained and rinsed
  • A handful of coriander
  • 1 garlic clove, chopped
  • 1 red chilli, deseeded and chopped
  • 2 inches of fresh ginger, chopped
  • 3 small sweet potatoes, chopped into small chunks
  • A handful of cashew nuts
  • 2 small handfuls of pumpkin seeds
  • Extra-virgin olive oil
  • Tamari soy sauce
  • 1 lime, sliced in half
  • Maple agave (or your favourite natural sweetener)

Method:

Start by preheating your oven to 200C or 400F. Next, place your sweet potato chunks on an oven tray and drizzle a generous amount of olive oil over them. Roast the potatoes in the oven for 20 minutes.

Place the cashew nuts and pumpkin seeds in a separate oven dish and roast with the potatoes for the final seven minutes of the 20 minutes.

While the sweet potato and the nuts and seeds are roasting you can turn your attention to making your salad dressing. For this you will need to place the ginger, the red chilli, and the garlic in a bowl. You can then take the lime halves and squeeze as much juice as you can into the bowl. Add four tablespoons of olive oil to the mix with two tablespoons of the tamari soy sauce and two tablespoons of the maple agave – or your favourite natural sweetener! Whisk the contents of the bowl together.

Next, take a large handful of the rice and place into each bowl, alongside a large handful of the sweet potato and the black beans and the nuts and seeds. You can then pour the salad dressing over the top of each bowl and sprinkle with coriander.

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

Three Leafy Green Pesto

My Three Leafy Green Pesto recipe is something that you can easily throw together yourself in less than ten minutes from start to finish! It is also bursting with nutrients, meaning you can use it as your delicious go-to dip on those days when you feel you need an extra burst of goodness! Personally, I love making it for dinner parties! Continue reading Three Leafy Green Pesto

White Bean Dip

If you haven’t discovered my YouTube channel yet then don’t worry! I am going to be bringing the videos from my channel straight to you here on my blog!

Today I want to share my recent White Bean Dip Recipe video! This dish takes less than ten minutes to create and is great for serving as a side during a dinner party, or also just as a snack for one!

Several of the ingredients in my White Bean Dip, such as the garlic and olive oil, are fantastic for providing your body with the energy that it needs, as well as being helpful for protecting the immune system. Additionally, the cannellini beans are an amazing source of fibre, making them great for weight loss and optimum digestion.

Turmeric is one of my star ingredients and is something that I try to include in my diet every single day. One of the best things about turmeric is that it is super anti-inflammatory, meaning it can keep levels of inflammation in the body at a positive level. It also helps to protect against the onset of certain health conditions, such as some types of cancer, Alzheimer’s disease, dementia and liver damage.

Ingredients:

400g cannellini beans
1 tbsp of apple cider vinegar
1/4 cup of olive oil
1 cloves of garlic, minced
1 tsp of turmeric
1 inch of fresh ginger, chopped
Pumpkin Seeds
Pistachios

Method:

Take the canned cannellini beans and drain the water before adding them to your food processor with a quarter cup of olive oil. You can then add in the tablespoon of apple cider vinegar, the teaspoon of turmeric, the minced garlic and the chopped ginger.

Blitz the contents of your food processor until your dip has the consistency of hummus. You can then scoop it out and place it into a bowl to serve. Top with pistachios and pumpkin seeds and you are good to go!

My YouTube channel is packed full of recipes, yoga, lifestyle advice, self-care tips and more! Click here to head there now and subscribe to be the first to know when new videos are released!

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!

Natural Foods for Better Energy

Increasing your energy levels is a concept that the majority of us would love to know more about. As our days become busier and more hectic, finding a way to get through till bedtime is often at the forefront of our minds. I am always excited to discover new ways to manage this naturally and, of course, food is my favourite weapon when it comes to doing so! Altering your diet to include high energy options is arguably the best way to keep yourself motivated and energised during the day. The following foods are easy to work into your diet every day and you will soon feel the health benefits of doing so.

Edamame makes for a great snack and will help your energy levels to soar. Also known as soybeans, they are high in nutrients that work to energise the body. When you eat edamame every day, you will be naturally increasing the B vitamins in your body, as well as your phosphorous and copper levels. It is a great idea to have an adequate amount of B vitamins because they help to break carbohydrates down into glucose, which the body then uses as fuel! They are also a fantastic source of fibre and protein so get them on the menu!

Opting for a whole grain cereal in the morning will help to prepare you for the day ahead when it comes to keeping your energy up. Whole grain cereals are high in fibre and this will help glucose to be released slowly throughout the day, thereby giving you more consistent energy levels. It is not difficult to find whole grain cereals that have been fortified with a range of vitamins and minerals, which means that your body will get even more of a boost!

Keeping a bag of nuts and dried fruit with you at all times is a great emergency go-to when you feel your energy levels begin to drop. Nuts and dried fruit contain an amazing combination of protein, fibre and healthy fat which is exactly what you need in a moment of low energy. It is best to make your own mix of fruit and nuts so that you can select the raw, unsalted varieties. Put together a huge batch and you can then take smaller portions with you each day.

Including these three things in your diet regularly will soon have you bursting with the energy that you need to approach your days full of positivity!

If you want to learn more about how nutrition can help you to maintain optimal health and high energy levels, then head over to the Flexi Foodie Academy!

How to Make Flora Spread!

Last week I was invited to the Flora Blend Bar in Hertfordshire to create my very own spread using a range of healthy and natural plant-based ingredients! It was a fantastic experience and I’m now super excited to share it with you! You can use this spread for cooking and all of your baking needs. You can even use it as a replacement drizzle on your salads and other meals!

Flora is a popular household name in the UK and they generally make their soft spread with a range of simple ingredients, including buttermilk, plant oils, seed oils and just a pinch of salt! The seed oils which go into flora are mostly rapeseed, linseed and sunflower seed oil! These seeds are an amazing source of omega-3 and omega-6 fats which, as we know, are great for the health of the heart. These fats are also essential in our diet as they help our children to grow and develop properly. They also help the whole family to keep their cholesterol levels low. Flora spreads are also a rich source of vitamin E which is exactly what we need to keep ourselves looking young!

Making the spread with Patrick at Flora was so quick and simple and you can all absolutely do this at home. So, the first ingredient was a combination oil of linseed oil, rapeseed oil and sunflower oil. This was then flavoured with oil made from hazelnuts and almonds as well as some water and carrot juice for colouring. Lemon was also added for freshness and a tiny little bit of salt for additional flavour! Finally, there was a very small amount of cream (regular or plant-based) and just a drop of palm oil.

All you have to do is whip out your hand blender and pour the oil mix into a large jug. You can then turn the hand blender on and pour the water in too. As you continue to blitz, squeeze in the lemon and then a dash of salt. Keep the blender turned on and include the palm oil and cream. Finally, the carrot juice can be included as you continue to blend.

After a few minutes you can stop and then leave in the fridge in an airtight container to cool. Alternatively, if you happen to have an ice cream maker to hand then you can pour your spread into this and let it do its thing!

Almond and Red Lentil Stew

The great thing about lentils, compared to other legumes, is that they don’t require any pre-soaking before you cook with them! This means that you can whip up this stew with minimal fuss and preparation. Lentils are also fantastic because they are generally inexpensive whilst also being high in protein, vitamins, minerals and fibre but also virtually free from fat! What’s not to love?! Additionally, a cup serving of red lentils contains an impressive 6 milligrams of iron. The average woman needs around 18 milligrams of iron everyday whereas men need only 8, so a cup of lentils helps everyone to be well on the way to reaching this quota!

almond and red lentil stew2To cook this stew up for yourself, you’ll need the following ingredients:

2 Tbsp of coconut oil
1 carrot, chopped
1 leek, chopped
1 onion, chopped
1 sweet potato, chopped
3 garlic cloves, chopped
250g of red lentils
2 pints vegetable stock
A tsp of dry coriander
A handful almonds

To get started making this stew, the first thing you’ll need to do is heat the coconut oil in a large pan. You can then fry the carrot, leek, onion, garlic and sweet potato in the coconut oil until it has softened. At this point you can then add the lentils in to the pan. The next step is to pour the two pints of vegetable stock into the pan and then add the coriander. Bring this to the boil, then reduce the heat and simmer for approximately 45 minutes. Just before the end of the cooking time for the stew, in another pan, fry the almonds in a splash of coconut oil for two minutes. You can then serve the lentil stew with the almonds and tomatoes.

Courgetti Spaghetti, Grapefruit and a Brazil Nut, Coriander and Lemon Pesto

Courgette/Zucchini noodles are seriously becoming the biggest craze and I absolutely love them not only because they taste so good, but that it’s actually rather fun to spiralize them!  Even Nestor, my youngest, always wants a go and I always love to find new ways to get the kids involved in the kitchen!

Courgettes are incredibly low calorie with approximately just 17 calories in a 100 grams! They have immense anti-oxidant value which, as we know, means fantastic things for your body and overall health. Although they contain a great range of vitamins and minerals, potassium is one of the best components contained within and is found in abundance! This means that your heart will really feel the benefit when you include courgettes in your diet frequently. Adding grapefruits into this recipe also means amazing things for your heart as they are a tasty source of potassium too! Grapefruit also boasts a healthy dose of vitamin A which has many essential functions in the body.

Getting an adequate amount of essential fats in your diet is important for maintaining your health and can also aid weight loss. Brazil nuts are a great source of this kind of fat and eating even a small amount of them can provide huge benefits. Some people choose not to eat nuts because of the high calorie count but in moderation this is not something that you need to worry about!courgetti_spaghettiTo make enough for four people, find the following ingredients:

2 large courgettes
2 grapefruits, peeled and in segments
1 cup brazil nuts
1/4 tsp. sea salt
3 Tbsp. of water
1/2 cup basil
1/2 cup of coriander
2 Tbsp. of olive oil
1/2 lemon, squeezed
1 small garlic clove

So let’s get started making your spaghetti! Using a spiralizer or mandolin, create spaghetti like ribbons and then put them to one side. Next, in your food processor, combine the brazil nuts, sea salt, water, basil, coriander, olive oil, lemon and garlic to create the pesto. If necessary then you can add more water if you like to make your pesto smoother. You can then thoroughly mix the pesto into the courgette noodles and top with the grapefruit segments after serving into bowls.

Where Are All The Antioxidants?

We all know that eating a varied diet full of natural foods is the key to good health, however, there is an abundance of such foods to choose from. It is normal that everybody has certain foods that they prefer, but in order to maximise the nutrition in your diet it is important to eat as wide a selection of plant-based foods as possible. By consuming foods that are rich in antioxidants, you are giving your body the ammo it needs to keep your immune system healthy and fight rogue free radicals.

Even though antioxidants can be found in a large number of foods, there are several that have a much higher count than others. By choosing to include these foods in your meals, and as snacks, your health will benefit dramatically. These foods are often referred to as superfoods because of the benefits of eating them! When you include these superfoods in your diet, you will be able to stop buying and consuming pricy supplements and get all of your nutrition directly from natural food sources.

Blueberries have been used in research to determine the best way to protect cells from damage. It has been suggested that consuming them every day will go a long way to protecting your body in this way. Blueberries are also good for lowering inflammation and boosting the immune system. In addition to having a high antioxidant count, blueberries also contain high numbers of phytochemicals that are believed to protect the body against certain diseases.

All nuts in their raw form are fantastic for the body. The problem comes when these nuts are cooked in refined oils and covered in salt. When eaten raw, any type of nut will provide health benefits to the body and a happy dose of antioxidants. One of the best advantages of eating nuts is that they contain high numbers of good fats which the body needs to function properly. All nuts are high in antioxidants but amongst the best for your health are almonds, brazil nuts and walnuts.

If you’ve visited my online learning portal then you’ll know that dark leafy green vegetables are an absolute favourite of mine – and for good reason! Crammed full of antioxidants, vitamins, calcium, magnesium and much more, dark leafy green vegetables are all-round winners for the body. If you don’t know which ones to choose, then give kale, spinach and broccoli a go to start!