Vegan Hot Chocolate

A tastey, vegan, dairy, and refined sugar-free, low calorie alternative to your usual Hot Chocolate!

The perfect compliment to my healthy Chocolate Orange Brownies!

Ingredients:

250ml unsweetened almond or alpro coconut milk original (the coconut milk will naturally taste sweeter)

1 tsp Creative Nature Superfoods organic Cacao powder

1 tsp stevia

1. Heat the milk in a saucepan on a medium heat

2. As soon as the milk starts to boil, take it of the heat then whisk in your cacao powder and desired amount of stevia to sweeten

Healthy Chocolate Orange Brownies

As a food blogger constantly looking for new weird and wonderful recipes to experiment with, there are many things I make, and rarely revisit them unless requested to do so. This one however, is a definite exception! I've made these a couple of times now, and anyone who has tasted them would never guess what the main ingredient was, nor would they believe they were 100% healthy! 

Previously I used chocolate protein powder for additional flavour. However I understood that this one ingredient would potentially put a lot of people off for various reasons. This time, I went for all natural ingredients that were easily accessible to anyone and everyone - and they turned out just as good, if not better! Apart from the great taste and amazing nutritional content of this brownie, that one factor definitely made it my favourite and best recipe to date! 

This time I also decided to give it a slight Christmas twist by adding the sweet yet zesty flavour of clementines to this batch. As well as them being flourless, gluten-free, and unrefined sugar-free, they're naturally high in fiber, protein rich, and super nutrient dense! They'd make a perfect healthier (and definitely tastier) dessert alternative to serve to your guests than the traditional Christmas cake - totally guilt-free too! Plus, I can guarantee you no-one would ever guess that they weren't the real, unhealthy kind of brownies if you didn't tell them... An all round win win situation for you AND your guests I would say! ;)

Ingredients:

1 can drained and rinsed black beans (230g) - bet you wasn't expecting that one!

2 large free range eggs

50g (about 3 heaped tbsp) honey*

35g (about 3 tbsp) virgin organic coconut oil

15g (about 2.5 tbsp) Creative Nature Superfoods raw Cacao powder*

10g Xylitol (or can sub for more honey or alternative sweetener of choice)*

1 tsp natural vanilla extract

1 tsp baking powder (can use gluten-free)

Zest and 2 tbsp of 1 clementine* 

Optional: 1/2 tsp cinnamon, 1/2 tsp all spice*

Pinch of sea salt

(*See below for possible substitutions)

1. Pre-heat fan oven to 180 degrees Celsius

2. Simply throw all of the ingredients together into a food processor and blend until a completely smooth consistency is reached. You may need to scrape the sides and/or blender in between.

3. Pour into a 6"6" baking tin lined with a little coconut oil on some grease-proof paper. Gently shake and tap the tin to make sure the batter reaches the corners and is spread evenly.

4. Place onto the middle shelf of the oven and bake for 18-20 minutes or until a skewer comes out clean when poked through the middle.

5. When baked, turn out and allow to cool on a cooling rack before cutting into slices.

6. Dust with stevia and some more clementine zest to make it look all pretty!

Makes 16 bite sized brownies.

Macros per brownie:

66 kcal, 3.3g Fat, 7.3g Carb, 2.3g Protein, 1g Fiber

*Optional additions/substitutions:

Add some dark chocolate chips for an even richer decadent treat, or some dried fruit or crushed nuts of choice for some added texture! Walnuts and hazlenuts in particular work great with this recipe.

Feel free to sub the honey with an alternative liquid sweetener such as pure maple syrup or agave, and the cacao with cocoa if you do not own any (although cacao is a lot better and 10x more nutritious for various reasons!).

Perfect accompanied with a hot cuppa! Cacao coconut hot chocolate, or a warm glass of milk! Mmmm delicious!! <3

Enjoy! :).

Healthy Chocolate Chia Ginger Bread Biscuits

When I think 'Christmas', I think of putting on a classic Christmas movie, cuddling up on the sofa with a thick wooly blanket, family around me, a nice big mug of hot chocolate, and a few little yummy treats to top it all off.

Since learning how calorific the Christmas period can actually be, this year I thought I would make a conscious effort to try and cut down on as many of the unnecessary fat gaining culprits as possible (those being chocolate, biscuits, pannetone, cakes etc.). Or at least try to replace them with some healthier alternatives so the guilt can be suppressed if I do find myself  over eating (which is quite common as I'm sure is with most of you throughout this festive period!). Lets face it- no one wants their new years resolution to be something like, "workout every single day until I get rid of all this christmas fluff" now do they?!

Given all of that, back to todays post, a family approved festive treat...

Chocolate Chia Gingerbread biscuits!

A healthy treat which not only contains some great super foods, but one that everyone can enjoy guilt-free, whilst being assured all that delicious warming christmas flavour is savoured.

They make for perfect little hand-made christmas gifts to give to friends or loved ones too...

Ingredients for the biscuit:
150g Buckwheat or Quinoa flour (I used buckwheat- to make your own simply grind the grains in a food processor until it becomes a flour, sift to ensure you're not left with any coarse grains)
100g Almond flour (or 100g of ground almonds)
50g (or 3tbsp) Honey
30g candied Ginger cut into small pieces
26g (or 2 tbsp) virgin organic Coconut Oil
15g (or 3 heaped tsp) Creative Nature Superfoods Cacao powder
15g (or 3 heaped tsp) Chia seeds
100ml water
Optional: 1/2 tsp cinnamon/all spice

1. Pre-heat fan oven to 180 degrees Celsius

2. Mix all ingredients together in a bowl or food processor until a dough is formed

3. Using a rolling pin, roll the dough flat on some grease proof paper until it's just under 1 cm thick

4. Using a ginger bread man cookie cutter (or any shaped equivalent) cut out as many biscuit moulds as possible before using your hands to roll the dough back into a ball and repeating step 3. Do this until all the dough is used up

5. Lay the gingerbread men onto a baking tray lined with grease-proof paper and place in the oven for approximately 8-10 mins or until lightly browned

6. Allow to cool for at least 10 minutes before removing them from the tray and decorating

Ingredients for the chocolate decoration:

15g (1 tbsp) Honey
1 heaped tbsp Cacao powder
10g Xylitol

1. Place all ingredients in a small bowl, then place that bowl in a larger pan pr bowl filled with a little boiling water
2. Stir until a smooth, shiny consistency is reached
3. Either spoon into a piping bag or simply spoon straight onto the biscuits
4. Allow to cool and set in the fridge for a few hours

Makes 34 gingerbread men.

Macro breakdown per biscuit (without decoration):

44 kcal, 2.5g Fat, 4.5g Carb, 1.1g Protein, 0.8g Fiber

With chocolate decoration:

46 kcal, 3g Fat, 5g Carb, 1.2g Protein, 0.9g Fiber

Healthy Vegan Ice-Cream

So anyone who knows me will know about my huge obsession with Ice Cream, and we all know how dangerous that can be when trying to keep in shape! 

Here's a tasty little soft serve ice-cream recipe that I like to use to keep me on track! Totally guilt-free and a lot more forgiving to your waistline! ;)

Ingredients:

1 medium/large frozen banana🍌

90ml Alpro Coconut Milk original

2 scoops (1 serving) Reflex natural vanilla whey (feel free to omit this, but tastes 10x better with!)

1/2 tsp cinnamon

1. Simply blend all ingredients together in a food processor or with a hand blender until a smooth creamy texture is reached, scoop out, and enjoy!

Optional: Top with berries, crushed nuts, or dark chocolate for an even bigger taste-bud party!

Macros based on 120g banana with whey, minus toppings:

221kcals, 22g Protein, 2g Fat, 27g Carbs, 5g Fiber

Healthy Tandoori Malai Chicken

This delicious recipe has become a staple in my household. It's yet to fail the taste test from any guests or visitors who have come over and been treated to this family favourite!

Malai chicken is typically made by allowing chicken to sit over night in lots of cream. Here's how we make it in our household and cut half the calories that usually come along with this typical Indian favourite! It's so jam packed and bursting full of flavour- Nobody would ever guess it was healthy!

Ingredients:

3 large chicken breasts cut into cubes (500g packet)

2 small red onions sliced

1 handful freshly chopped coriander

1 Tbsp 0% fat greek yoghurt 

1/2 tsp melted coconut oil

2 cloves crushed

1 tsp ground ginger

1 tsp garam masala 

1/2 tsp turmeric

1/2 tsp chilli flakes

Juice of 1/2 lime 

1/2 tsp salt

1. Pre-heat fan oven to 250degress Celsius.

2. Mix all the ingredients together (except the chicken) in a bowl

3. Add the chicken and coat well with the marinade

4. If you have time, let the chicken sit in the marinade for as long as possible for super succulent, tender, flavoursome chicken (45mins - overnight would be ideal). If not- no need to worry, your chicken will still be bursting with flavour!

5. Pour the chicken & marinade into an oven-proof dish (preferably one where the chicken sits in nice and compactly!) and bake in the oven for 10-12mins or until tender and juices run clear when cut open!

Serves four.

Macro breakdown for 1 portion:

162 kcals, 3.2g fat, 30g protein, 3.3g carb

Meal ideas:

Plate up with some mixed vegetables & basmati rice/sweet potato, or put into a wholegrain wrap (or lettuce wraps for an even healthier low calori, low carb, low fat option!) with some fresh salad... Delicious!

Peanut Butter Protein Snow Balls

I recently went on a short trip out of the country for a hen do with 14 other girls. Given that I had a pretty important photo shoot coming up the following weekend, and knowing I'd definitely have to compromise most of my usual diet habits, I made sure I left my house fully prepared!

Containing over 10g protein each, these tasty little low carb treats not only kept my body physically in check, but also kept my outrageous appetite (I eat with my eyes when let loose) under tight wraps! From maintaining energy levels, to curbing those devilish hunger and/or sweet-tooth cravings, they turned out to be a complete saviour.

A crazy early morning rush to the airport (due to the bride sleeping in and being late to her own hen!), meant there was no time to search for a healthy breakfast before jumping on the aeroplane, so I popped one of my protein balls into the porridge pot that was available on board! 

These are so handy and perfect as a 'grab-and-go' for those early mornings when time is of an issue to get to work, or simply as a healthy tea-time snack or treat. The natural healthy fats and protein from the peanut butter and whey, provide the slow and sustained energy supply you need first thing in the morning. This combination ensures any sugar/energy crashes are kept at bay unlike the typical breakfast cereals and unhealthy tea-time treats are famously synonymous with! So overall, an all round great, versatile, and healthy go-to for any time of the day!

Ingredients:
5 scoops of Reflex Chocolate Peanut Butter whey*
5 scoops of Reflex Natural Vanilla whey
100g Natural Crunchy Peanut Butter*
Roughly 50ml water
5g Vanilla casein (for frosting/decoration)

1. Thoroughly combine the chocolate peanut butter and natural whey together
2. Stir the peanut butter into the whey with a wooden spoon (it will still be quite powdery at this point)
3. Gradually add around 5-10 drops of water at a time whilst combining the ingredients to form a big ball of 'dough' (I found using my hands to combine the mixture a lot easier and more effective at this point!). Be careful not to add too much water or else the mixture will become too sticky and difficult to store and mould. The dough ball should be quite dry and just hold together!
4. Once you have your ball of dough, equally divide them into 10 pieces and mould them with your hands into little balls (mine weighed around 30g each). You should notice that the moisture from the water and natural oils from the peanut butter start to seep out and help hold it together and allow the 'frosting' to stick.
5. Place your casein powder onto a plate or bowl, then roll the protein balls around in them until evenly coated to finish off prettifying your delicious peanutty snowball treats!

Makes 10 snowballs.

Macro breakdown per Peanut Butter Protein Snowball:

108 kcal, 13.2g Protein, 5.2g Fat, 2g Carb, 1.3g Fiber

Tips:
Add a teaspoon or two of Creative Nature Cacao powder for a deliciously richer and even more nutritious chocolatey treat! (Use my code GC15 to receive 15% off your order!)

*You don't have to use these flavours of whey, peanut butter, or even casein! Why not try almond butter or cashew butter, a different flavour whey, and a different frosting for variety or as an alternative healthy treat!

Storage: Best kept in the fridge.

Heart Healthy Eggless Protein Pancakes

I really fancied some pancakes this morning, but with it being 'Veggie Tuesdays' and my signature low carb pancakes containing egg, I thought they'd probably be off the cards! Nevertheless I got my thinking cap on to see what I could potentially sub the egg whites for. I remembered I used flaxseed once to make a low carb porridge. The thick gloopy-like texture seemed as though it would make a perfect pancake batter- so that was it, I got cooking!

We should all be aware of the importance of including healthy fats in our daily diets. They play many essential roles from maintaining cell structures, to aiding in nutrient absorption, immunity, nerve, brain heart function and overall good health. There are two main types of fats- saturated, unsaturated- we need both. However the ones we need to keep an eye on are trans fats, which are usually found in foods containing partially hydrogenated oils i.e. vegetable oils, margarine, cakes, fast food, bread. Flaxseeds are an amazing nutrient packed healthy fat. Take a look through my older posts where I discuss the benefits of some healthy fats and how they can can be incorporated into a healthy diet. Also, see my 'Avocado, Flax and Maca Smoothie' for some health benefits of the amazing superfood, flaxseed!

These were not only great because they were super healthy, but they were gluten-free, grain-free, sugar-free, dairy free, AND completely vegetarian/vegan! Packed with protein, fiber, and healthy fats- so not just a perfect treat for breakfast, but for any time of the day!

Ingredients:

1 serving reflex natural vanilla whey

15g flax seed (I used the Linwoods brand enriched with probiotic & vitamin D)

15ml liquid of choice (coconut/unsweetened almond milk/water)

1/2 tsp cinnamon

1tsp/5g virgin organic coconut oil
Optional - 1tsp stevia (or sweetener of  choice to taste) if using unsweetened whey 

Toppings:

16g/1tbsp cocoa coconut barney butter

50g raspberries

1. Combine flaxseed, cinnamon & whey with liquid of choice (gradually add just enough to make a thick pourable batter)

2. Heat enough coconut oil to cover the base of the pan on a low/medium heat

3. Pour 1.5-2tbsp of the batter into the pan for each silver dollar sized pancakes

4. Once bubbles start to form, carefully flip the pancake and let the other side cook for a minute or so

5. Plate up and top with nut butter and berries!

Macros (without toppings & using water as liquid of choice): 204kcal

22g Protein 12g Fat 2g Carb 5g Fiber

With toppings: 313kcal

26g Protein 20g Fat 8g Carb 9g Fiber

Suggestion: Get creative with your toppings and they could work out as great healthy little treats or finger bites for parties/movie nights! 😊

Avocado, Flax and Maca Green Smoothie

This smoothie is a delicious and highly nutritious low carb drink that will leave you full, satisfied, and energised for a good few hours. The healthy fats and nutrient-dense ingredients will prevent that sharp rise in insulin levels, providing you with that gradual and sustained energy release. Hence, I would recommend having this as a morning breakfast smoothie, or mid-morning snack.

As well as including the almighty superfoods Maca, avocado, and spinach (all of which health and nutritional benefits I have noted in a previous posts), the addition of flaxseeds takes this smoothie to a whole new nutritional boosting level!

Many health benefits can be obtained when consuming flaxseeds on a daily basis, from aiding in the prevention of cancer, to digestive health. However there are three superior stand-out nutritional qualities flaxseeds are known for; it's Omega-3 content, Lignans, and fiber. The heart healthy Omega-3 fatty acids found in flaxseeds (ALA, EPA and DHA) help to prevent excessive inflammation and protect the blood vessels from inflammatory damage. Lignans are fiber-like compounds which provide antioxidant protection. The great fiber content - both soluble and insoluble, helps to stabilise blood sugar levels and promotes proper intestinal function.

Ingredients:

50g Spinach
30g Avocado
20g organic milled flaxseed (I used Linwoods infused with bio cultures and vitamin D)
1 scoop Reflex natural whey
1 scoop Reflex banoffee pie whey
100ml unsweetened almond milk
1 tsp (5g) Creative Nature Superfoods Maca powder (enjoy 15% off at www.creativenaturesuperfoods.com when using my code *GC15* at checkout-this month only!)
100-200ml water (depending on preferred consistency)
Ice

1. Blend all ingredients together in a food processor or equivalent and enjoy!

250 kcal: 25g Protein, 7g Carb, 14g Fat, 9g Fiber

Maca Monkey Shake

The power of this super energising smoothie was so good it had me finishing off my gym session with one-armed chin ups! (Hence the name 'Maca Monkey Shake'!) It was exceptionally tasty too- I can imagine if monkeys were to live off drinks or smoothies, it would definitely be this!

The star ingredient of this smoothie is of course that of which mentioned in the name- 'Maca'. As part of the radish family, the powerful root originates and is grown in the mineral-rich soils of the Andean mountains, Peru. It boasts many nutritional values such as begin rich in vitamins B, C, and E, providing plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. However its stand-out quality comes from the energy, strength, and stamina boosting properties it claims to provide. It has even gone as far as being nicknamed 'Spanish Viagra' due to its ability to enhance sexual drive for both men and women, whilst balancing hormones and improving fertility! For women, it also claims to help alleviate menstrual cramps, body pain, anxiety, hot flashes, mood swings, and depression, however it not advised to be taken by those who are pregnant or lactating.

Given all the amazing qualities this superfood has, it should however be used in moderation and cycled the way any supplement would be to compliment an existing wholesome, nutrient dense diet. 

Ingredients:

1 small frozen banana (75g)

1 scoop Reflex natural whey*

1 scoop Reflex chocolate peanut instant whey*

1 tbsp natural peanut butter

200ml unsweetened almond milk

1 tsp (5g) Creative Nature Organic Maca powder (Enjoy 15% off this month using my code GC15 at checkout!)

1/2 tsp cinnamon

1. Simply combine the ingredients together and blend in a food processor or equivalent.

Serves 1.

304 kcal - 27g Protein, 22g Carb, 15g Fat 5g fiber

* If you do not own whey, you can simply omit this ingredient, however the nutritional content will of course be altered. As a substitute you could add 2-3 tbsp of greek yoghurt or cottage cheese for a boost of protein.

Banana and Kiwi Green Smoothie

This has quickly become one of my favourites! It's no secret these flavours go so well together! The sweetness of banana balancing out the slight tangy-ness of kiwi make this a deliciously energising 'pick-me-up' drink for anytime of the day! 

As I've already mentioned a few of the great benefits of adding spinach to your smoothies in my previous posts, I thought I'd mention a few of kiwi's great characteristics...

Since kiwis are considered large edible berries, it's characteristics are similar to those. The high fiber content lowers the glycemic index of the fruit, making it a good fruit to enjoy if diabetic or whilst on a weightloss diet, as it will not spike insulin levels and cause the body to respond by storing fat the way most other high sugar fruits do. The high fiber content and enzymes are great in promoting digestion and the maintenance of a healthy intestinal tracht. It is also high in vitamin C, vitamin E, potassium, as well as being greatly alkaline which altogether help to protect cells from oxidative damage, boost immunity, promote youthful skin, and enhance energy levels. An all round superb fruit!

Ingredients:

100g spinach

1 kiwi

1/4 tsp coconut oil

35g oats (use gluten free if intolerant)

2 scoops Reflex bannoffee pie whey (or 1/2 banana & greek yoghurt)

1/2 tsp cinnamon 

300ml water (change to suit desired consistency)

Ice

1. Blend all ingredients except the whey in a food processor or with a hand blender

2. Add whey, blend again until thoroughly combined (adjust liquid to suit your preferred consistency)

Banana and Cinnamon 'Zoats'

In case you're still wondering what 'Zoats' are exactly... It's basically a cross between oats and zucchini- or courgette as we call them in the UK! (So really we should technically call them 'Coats' over here... :-/). I love them for three main reasons 1. They're super healthy and packed with fiber and other great micronutrients 2. You get in a portion of veg without even realising! 3. The courgette adds loads of volume (big volume eater over here!) making it seem like you're eating more than you actually are - so they're great for when you're trying to controll portion sizes or 'dieting'! ;)

Ingredients:

100g grated courgette

40g jumbo whole rolled oats

1 scoop Reflex Natural Vanilla Whey*

1 scoop Reflex Baniffe Pie whey*

1/2 tsp cinnamon

Topping pictured: Nuts n' More cinnamon almond butter

1. Add the courgette and oats to a pan and pour in some cold water (around 1-2 cm above the mixture)

2. Bring to the boil then reduce down to a simmer, add cinnamon, then let the oats cook and courgette soften for a minute or so

3. Once oats have absorbed most of the water, take of the heat and briskly stir in the whey until thoroughly combined

4. Pour into a bowl and top with any nut butters/dried or fresh fruit/nuts/seeds you fancy! 

*As an optional replacement for the whey or of you want some extra fluffiness, you could use an egg or egg whites for an extra boost of protein. Just stir it in right at the end (as with the whey)- but do it really quickly so it doesnt turn into scramble! The egg will also make the oats super nice and fluffy!

Macros for everything (including the 16g of nuts n' more topping):

372 kcal

33 protein, 31g carb, 12g fat, 8g fiber

Quick Cauliflower-Quorn-and-Cheese

A delicious low-carb vegetarian meal for those lazy afternoon or evenings when you simply don't fancy spending hours in the kitchen! (Let's face it- that's practically everyday!)

A cool creamy layer on the bottom, with a warm, spicy, herby mixture on top makes this one hell of a comforting dish with little to no effort at all!

Ingredients:

150g Quorn chicken style pieces

200g chopped cauliflower

50g 0% Total greek yoghurt

50g low fat cottage cheese

25g greek feta cheese

1/2 tsp apple cider vinegar

1/4 tsp turmeric

1/4 tsp cracked black pepper

1/4 tsp dried garlic

1/4 tsp mixed dried herbs

1/4 tsp chilli flakes

1/4 tsp virgin organic coconut oil

1. Place a pan on medium heat with half the coconut oil, Quorn peices, turmeric, dried garlic, and a splash of water, and let it steam and cook with the lid on for around 5-7 mins

2. Mix greek yoghurt and cottage cheese together with black pepper and set aside

3. Add cauliflower to the quorn along with the mixed herbs and chilli flakes, place lid back on and steam for a further 5 mins

4. Finally, add the greek feta and the rest of the coconut oil, and stir through until melted and the quorn is evenly coated

5. Top the yoghurt/cottage cheese mixture with the cauliflower/quorn mixture and garnish with some more dried herbs and chilli flakes

High Protein Vegetarian/Vegan Foods

To the non-vegetarian Indians who have been training hard, or simply trying to stick to a healthier diet.. I can just feel that dread of turning meat/fish-free for the up-coming week of Navratri! For those who are unfamiliar with Hindu culture, there are times throughout the year which are considered to be important junctions of climatic and solar influences. These two periods are taken as sacred opportunities for the worship of one of our goddesses - the Divine Mother Durga. We call it 'Navratri'. It usually lasts 9 nights/10 days, and out of respect we give up all non-vegetarian food sources. For regular meat, fish, egg-eaters like me, sticking to a high-protein diet during this period can prove rather difficult! Which is what inspired me to write this post.

Below I have listed a variety of healthy, natural, unprocessed/unrefined, high-protein vegetarian foods that I like to enjoy to ensure all my nutritional needs and physique goals are kept on track during my competition prep. You'll find my favourite lean sources of protein- so those with minimal fats and carbs added, a list of sources that tend to also be slightly higher in healthy-fats, and a list that tend to also be higher in carbohydrates.

Lean Protein:

Whey Protein - Reflex Nutrition is my favourite brand, it contains essential probiotics to keep your gut health in order!
Greek Yoghurt

Cottage Cheese
Quark
Quorn pieces/Quorn fillets
Low fat dairy

Higher in healthy fats:

Hemp seeds
Cheeses: greek/feta cheese, mozzarella, goats cheese, ricotta, paneer
Full fat dairy
Almonds/almond butter
Natural peanut butter
Pumpkin seeds
Sunflower seeds
Sesame seeds














Higher in carbohydrates:

Quinoa
Edamame beans
Chick peas/hummus
Lentils
Kidney beans
Pinto beans
Black beans
Cannelloni beans
Chia seeds
Vegetables
Cacao powder- My favourite is Creative Nature Superfoods brand! It's great quality, natural, organic, and jam-packed with healthy nutrients!
Quest bars (as a little high-protein treat!)

Other sources- Believe it or not, certain vegetables (leafy greens in particular) are a great source of protein and are high in fiber too- an essential nutrient vegetarians/vegans tend to lack when going low-carb! Here are some great fiber-rich, nutrient dense options:

Spinach
Kale
Asparagus
Peas
Broccoli
Cauliflower
Courgette
Sugarsnap Peas/Mangetout
Green beans
Brussel sprouts
Pak Choi
Leeks
Mushrooms
Aubergine
BASICALLY ALL LEAFY GREENS & CRUCIFEROUS VEGGIES! - So go nuts with them! ;)
Chia seeds
Cacao powder

Hopefully this will have given you enough variety to play around with over the next week or so.. Be creative!
I thought I'd leave you with a few images of some tasty vegetarian food to help give you a little inspiration on a few yummy meal ideas! Happy Navratri/Veggie Week!

And just some almond butter.. Because I mean, just look- how dreamy does that look!!! <3

 

Avocado Banana & Blueberry Green Smoothie

Smoothies like this one are so great for getting a tonne of essential nutrients in, and the best part is- they take no time at all to make! They can even be prepped in advance and left in the fridge or freezer for those lazy days when you don't fancy cooking, or kept for those mornings you need to rush out the door to work... It's always nice to know you have something at hand that's going to give you all the nutrients and energy you need to either kick start you morning, or simply keep your health in-check! I've been having a variation of these 'green smoothies' almost every day now for the past few weeks, and they've not only kept me feeling full and energised, but also kept sugar cravings at bay and left my skin glowing! 

This smoothie is packed full of vitamins, and includes some of the best, yet easily accessible superfoods that will not only leave you feeling full and satisfied for hours on end, but will also leave you and your skin refreshed and glowing! High in iron, vitamins A, B, C, E, K, potassium, antioxidants, magnese, calcium, zinc, dietary fiber... The list goes on!

Avocados are well known for their great monounsaturated fats- in other words, heart healthy fats that promote your body to use them as fuel, as apposed to storing them as unwanted body fat. This along with the banana creates satiety, and gives you that great slow and sustained energy release to keep you fueled for a good few hours.

The combination of spinach (don't let this put you off, it barely adds any flavour, just simply creates nutritious volume!), avocado, and blueberries, make this an amazingly powerful antioxidant and anti-inflammatory rich, fat-fighting, healthy-heart boosting smoothie... AND it can be enjoyed at any time of the day!

Ingredients:

100g spinach (about 3 large handfuls)

75g banana (about 3/4 medium size)*

50g avocado (about 1/2 small)

50g blueberries (about 1 large hand full)

3 scoops Natural Reflex Vanilla Whey**

1/2 tsp cinnamon

250ml water/Alpro unsweetened almond milk /Alpro original coconut milk

Ice

1. Blend all ingredients in a food processor or with a hand blender until smooth with no lumps or clumps! 

Macros (using water):

359kcal - 35g Protein, 31g Carb, 10g Fat, 11g Fiber

*Tip- If you're like me and generally don't like to use ice, freeze some chopped bananas beforehand and use those to keep this smoothie nice and cold for a super refreshing drink!

**If you don't own whey, simply omit, however it's a great way of adding a quality boost of protein without the extra unwanted calories. Another option would be to sub the whey for 2-3 heaped tablespoons of Greek yoghurt for a lean protein kick!

Creamy Black Pepper & Lime Peas and Cheese

Finding healthy, lean vegetarian sources of protein can prove to be quite difficult at times, making sticking to healthy meat-free diet a bit of a challenge. However that's not to say it can be done. Dairy products are a common go-to for me on my veggie days, since you can find both low and high-fat versions. They also contain some great micronutrients such as calcium, omega 3-6-9s, CLAs (essential fatty acid) and MCTs (beneficial saturated fat metabolised in a similar way to carbohydrates to provide you with energy). 

Today I paired together some of my favourite vegetarian protein sources to make a delicious creamy bowl of goodness. It was super filling due to the great amounts of healthy fats, and protein, but also jam-packed with some greatly beneficial micronutrients such as iron, magnesium, zinc, vitamin A, B, C, K, omega 3-6-9, soluble fiber, and many more! Overall - a keeper in my books.. ;)

The great thing about this dish is that it require minimal effort and is so simple to make, not to mention it still being packed with flavour. This makes it perfect to either be shared and enjoyed as a side to a main dish, or for you to enjoy the entire portion by itself as healthy balanced meal! I know which I'd prefer...

Ingredients:

200g low fat cottage cheese

100g defrosted petit pois peas

100g diced cucumber

20g greek feta cheese

10g Linwoods shelled organic hemp seeds

1/2 lime

1/2 tsp cracked black pepper

Splash of apple cider vinegar

1. Mix the cucumber, petit pois, juice of the lime, apple cider vineger, and black pepper together in a bowl

2. Add the above mixture to the cottage cheese, then sprinkle on the hemp seeds and crumble on the feta from a height

340kcal - 34g Protein, 13g Fat, 17g Carb, 7g Fiber

Chocolate-centred Oaty Banana Cupcakes

I have to say these are probably one of my favourite, and tastiest healthy bakes thus far- my family who are some of the most skeptical people when it comes to 'healthy treats' will vouch for this too! Then again... Who wouldn't love a cupcake with a chocolately surprise in the middle?! 

A little family ritual that's developed over the past few years is sitting down together every Sunday afternoon with a cup of tea, and some tasty snacks or treats. So these little cupcakes were perfect for just that. 

The beauty of these sweet treats were not only were they naturally sweet and made using completely unrefined and unprocessed all natural ingredients, one or two was enough to leave you satisfied and keep you going for the next couple hours thanks to the healthy fats and complex carbohydrates used! They can also be made gluten-free for those with intolerances by simply subbing a couple of the gluten-containing ingredients for gluten-free ones. No guilt, no bloat - Win win!

So to summarise - A beautifully moist, oaty banana base with a deliciously creamy, nutty, chocolately centre, PLUS a healthy lasting energy-kick to go along with it... Erm- Yes please!

Makes 12 cupcakes:

Ingredients for the Oaty Banana base:

1 large free range egg

150g oats - use gluten-free if intolerant

100 ml unsweetened almond milk

1 large banana

1 tbsp (16g) honey

1 tbsp (16g) melted coconut oil

1 tsp baking powder - gluten-free if intolerant

1/2 tsp cinnamon

Ingredients for the Creamy Chocolate centre:

100g almond flour (almonds ground to a flour

1.5 tbsp Creative Nature's Oragnic Cacao Powder (or unsweetened cocoa powder)

1/2 large banana (slice remainder of banana to decorate the muffins)

50ml unsweetened almond milk

1/2 tbsp melted coconut oil

1. Pre-heat oven to 180 degrees Celsius (200 if not using a fan oven)

2. Start with the banana base- Whisk the egg with the unsweetened almond milk

3. Add, and mash in the banana, melted coconut oil, and honey

4. In a separate bowl, combine the 150g oats with the baking powder and cinnamon (make sure there are no clumps of baking powder!)

5. Thoroughly combine the two mixtures together and set aside whilst you prepare your chocolate centre filling

6. Mash the banana with the unsweetened almond milk and coconut oil

7. In a separate bowl, mix together the almond flour and cocoa powder

8. Thoroughly combine the mashed banana mixture (NOT the banana base mixture you previously made!) with the cocoa/almond flour mixture 

9. Line a cupcake tray with small cupcake cases and fill them with the banana base mixture up to 2/3 of the way

10. Pour the cocoa almond mixture into a  piping bag and place the nozzle deep into the centre of each cake and squeeze enough of the mixture whilst pulling the nozzle out, so that the cupcakes rises slightly and the chocolate fills to the top. If you do not own a piping bag & nozzle, simply make a well in the middle of each cupcake with a small spoon, and spoon the chocolate mixture in.

11. Place a banana slice in the middle of each cupcake then place in the oven for 10-12 minutes or until the banana starts to caramelise and turn golden brown on top 

12. Place onto a cooling rack for 5-10 minutes before tucking in.. If you can wait that long that is! ;)