All posts filed under: Snacks

Creamy Cashew Pancakes

These pancakes are so good!! Please don’t just think of them as a ‘gluten free’ pancake recipe…..yes, they are gluten free…..but, in my opinion, they’re way more delicious than regular wheat based American style pancakes and will have all the family asking for more! They are rich and creamy in texture, bursting with flavour and because they are packed full of nuts and eggs are nutritionally dense. Served with goji berries, fresh berries and yogurt they are the perfect immune boosting breakfast. How good is that, to have pancakes that can help fight off a cold?!! The combination of good fat and protein will also help to keep you fuller longer so will help ward of those mid morning munchies!! This recipe was developed as a breakfast dish for the immune system module of the Diploma in Culinary Medicine that I’m currently studying. I’ve included the ingredients write up at the end of the recipe if you’re interested in knowing about the nutritional benefits of each ingredient. Don’t forget to serve with the goji berries and live yogurt if you …

Mini Smoked Salmon & Courgette Frittata

This is the first of the recipes I developed as part of my Diploma in Culinary Medicine. I’ve just completed the first module relating to Diabetes, Obesity & Metabolic Syndrome and this is the breakfast recipe that formed part of a days menu. At the end of the recipe I’ve included the write up I had to submit with the recipe, so if you’re interested you can see why I’ve used certain ingredients and the benefit they offer! This has been read by Dale Pinnock, The Medicinal Chef, who has written the course and assesses our work! You can serve one or two of these tasty little frittata for a perfect breakfast or wrap in greaseproof paper and take with you! They are so quick to put together, you could pop them in the oven whilst you get ready in the morning! They also make a perfect lunch with salad at home or on the go, or make really small ones and serve as canapés! Makes 6 coconut oil or olive oil 1 courgette about 200g …

Very Berry Smoothie

I’m really enjoying this smoothie packed full of zingy berries, kefir and subtly flavoured with a hint of coconut. It makes a perfect breakfast, is great after a run or I have may have one as a quick lunch when I feel like something light and refreshing. It perfect for those times when you need a little energy boost or pick me up. I’ve recently discovered kefir after being told to try it by a good friend of mine. It’s a cultured milk packed full of good bacteria which are amazing for your gut and supports digestion, metabolism and your immune and nervous systems as well as being beneficial for skin, bones and muscles! So if it does all that then I felt I had to try it! You can make your own kefir by using live kefir cultures, mine were passed onto me by the same friend, but you can buy them online where there is loads of information and videos to help you learn what to do. I’m having mixed results at the …

Ginger Banana Bread

We all like a sweet treat every now and then, and some of us more than others! But what if that sweet treat became a nutritious snack that delivered benefits to our bodies as well as instantly satisfying that sweet craving? Having tried other gluten free cakes I’ve often been disappointed either by a dry solid texture or discovering that the wheat flour alternatives will have your blood sugar levels reaching sky high! It makes it all the more exciting to share this Ginger Banana Bread, it has an amazingly moist texture and great flavour. This really is so quick and easy to make and I don’t think anyone will realise its gluten free! So these nutritional benefits? Well it doesn’t contain any refined sugars (no blood sugar peak and slump to deal with), is gluten free and can be dairy free if you opt for the coconut oil in place of the butter.  We get added fibre from the flax seeds, good fats and protein from the nuts and antioxidants from the cacao. Buckwheat flour …

Blueberry, Spinach & Chilli Smoothie

This is the Autumn version of my Feel Good Smoothie! It’s such a great way to start the day, grab a quick nutritious snack after some exercise or maybe even a quick lunch! I’ve packed it full of goodness with a warming hint of chilli to kick start my metabolism in the morning. Don’t worry this doesn’t make a spicy smoothie, the warmth kind of creeps up on you very slowly and gently!! I’ve tried to create a smoothie that contains a good amount of protein to keep me full, isn’t too sweet and is packed full of antioxidants, vitamins and minerals as well as some good fats to keep me healthy as the days get shorter and weather cooler. Having spinach for breakfast isn’t everyones cup of tea (sorry!!) but its a great way to increase your daily vegetable intake alongside the banana and blueberries. I also add a generous half teaspoon of broccoli powder for an extra boost but this is completely optional. Maca powder is a great to include in your diet …

Feel Good Smoothie

I’ve been really enjoying this delicious smoothie on holiday, especially after a quick yoga session and a dip in the pool! The colour is amazing, thanks to the spinach. It not only looks good but also packs in an early dose of vegetable into your day! Actually you can’t taste the spinach but its great for all the nutrients its supplies! Use the ripest melon you can find for a really full summer flavour. The seeds add good fats and the cashew nut butter increases the protein level further, keeping you fuller longer and also help to make a deliciously creamy smoothie. You could also try coconut water instead of water for extra great flavour. I’m going to make this whenever I feel like a pick me up or quick breakfast. It would also be great to take out on the move or as a post workout snack! I bought my Nutribullet away with me which whizzes everything up so smooth. If you don’t have once you could use a blender but maybe try the …

Festival Bars

With the festival season in full swing and everyone beginning to enjoy even more time outdoors, I was inspired to make a bar that I could take out in any weather and enjoy a natural energy treat with no guilt! I wanted to create a bar that had great taste, massive health benefits to refuel long days and nights and colour to remind me of the vibrance of a festival. I’ve added plenty of nuts and seeds for protein, good fats, minerals and vitamins. Flax seeds for fibre. The dates add a good natural energy kick which shouldn’t spike your blood sugar levels. Ginger for a real zing on the taste buds as well as the benefits it gives in supporting digestion and settling the stomach! Goji berries which are great for supporting the immune system and add the most amazing specks of vibrant orangey red and finally the cacao is packed with great essential minerals, antioxidants and also contains some caffeine! So these bars certainly pack a punch. They’re great as a breakfast bar, a …