All posts filed under: Snacks

Creamy Cashew Pancakes

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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

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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

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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

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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

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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

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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

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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 …

Skinny Witch and Parmesan Crisps

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Whether you’re celebrating the fact it’s a Bank Holiday weekend, school half term, that we’re half way through GCSE exams or just that its Friday I think it’s time for a treat!  I’ve been enjoying this drink for a long time, its so refreshing but with a great kick!!  I only found out the other day that its called a Skinny Witch, probably because it doesn’t have any added sugar in it! Another one of my big weaknesses is savoury snacks, and these parmesan crisps are great with a drink and so quick and easy to make. They’re also quite rich so you don’t need to eat too many! Have a great weekend! Skinny Witch I’m not going to give quantities as everyone probably likes a their drink a different strength drink so I’ll just talk you through how I make mine. Squeeze the juice from a lime and add to a long glass with 3 or 4 ice cubes, add a good measure of vodka and top with sparkling mineral water. I then add another chunk of …

Sweet & Salty Vanilla Popcorn

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Popcorn is a perfect healthy snack and seems to be making a huge revival. In fact it may be as popular as ever with so many different flavours, sweet and savoury, appearing in the shops. If you choose a brand thats selling proper popcorn these are generally good but check the ingredients list carefully as some can be packed full of fat and sugar which make it pretty unhealthy and dare I say it, microwave popcorn is not a great option! In the quest for a healthier revision snack I’ve started making popcorn for my children to eat as they study. I knew a sweet popcorn would be favourite, so I’ve used coconut nectar as a sugar alternative, it has an amazing caramel flavour is natural and unrefined. It also has a lower Glycemic Index compared to regular sugar which means it shouldn’t peak blood sugar levels and therefore keeps energy even, helping avoid the sugar highs and lows which can affect concentration. Coconut sugar may also retain some of the nutrients found in the coconut palm. Cooking in coconut oil as well as …

Salted Cacao Bars

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With the prospect of a 50 mile charity bike ride on the horizon I decided I’d try and make some healthy bars with natural energy to help keep my legs moving!  I often buy various gluten free, protein packed, seed, nut and fruit bars to keep me fuelled when out cycling or walking and the family tend to fill themselves with homemade flapjack and chocolate!  This time I’d like us all to have something that doesn’t contain refined sugar.  I love a sweet salty flavour so wanted to create a healthy snack that gave me that flavour hit.  These no-cook bars fit the bill perfectly and I’ll be wrapping up a good few of these to keep me pedaling through the miles!  They’re also great to have with a morning cup of coffee, post workout or to see you through the 4 o’clock energy slump!  They are so quick and easy to make and so delicious you’ll be wanting to eat the mixture before it makes it to the tin! Finding the right dates to use …