“Let food be thy medicine, thy medicine shall be thy food”, Hippocrates.

Pumpkin & Raw Cacao Smoothie

This smoothie is great to help you power through your workout routine. It contains pumpkin, banana, coconut water, raw cacao powder, mesquite powder and coconut oil. It will have you jumping out of your skin.

Pumpkin is a great source of beta carotene, potassium and copper. Adding a banana to a pre workout smoothie will help energize your body, it is packed with potassium and fiber. Coconut water adds a nice sweet flavour and is a low fructose drink, full of electrolytes to keep you hydrated. The cacao powder will give the smoothie a chocolate flavour and is a powerhouse of antioxidants.  Mesquite powder is used a sugar substitute, it is low GI and contains amino acids (lysine), calcium, potassium, iron and zinc. Mesquite powder works well with cacao powder and banana. Coconut oil has many health benefits which include:

• Strengthens immune system
• Increases metabolism (aids in weight loss)
• Improves digestion
• Beneficial for the heart
• Boosts key mineral absorption (calcium and magnesium)
• Antifungal and antibacterial properties
• Provides long-lasting energy
• Great for skin and hair

Ingredients

2 tablespoons Pumpkin Puree (visit how to make Pumpkin Puree)

½ Banana

1 cup Coconut Water

1-2 teaspoon Raw Cacao Powder

1 teaspoon Mesquite Powder (you can purchase mesquite powder in your local health food store)

1 teaspoon Extra Virgin Coconut Oil

Method

• Pop in blender, blitz until smooth consistency. Pour in a glass and add some ice.
• Devour and workout!

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

Are you wondering what you are going to eat all week? I have devised a weekly eating planner to help you. Click Weekly Meal Planner by Make & Bake from Scratch. It outlines meals for the week and will help you in your quest to eat clean, wholesome food. Choose organic and free range where possible. Feel free to change it up , it is only a guide. All meals are gluten-free.

Additional notes:

Water: aim to drink two litres per day. On workout days you will probably require more water. Remember adequate hydration is mandatory. Start the day with a warm water and lemon drink, you can add 1/4 teaspoon of cayenne pepper to spice things up.

Treats: Be sure to treat yourself after eating clean and training hard all week. Try out these recipes Raw Cacao Brownies, Chocolate Milkshake, Grain Free Power Bombs, Coconut & Almond Butter Bark, Love Buns, Chai Muffins or Chocolate Avocado Mousse. If you want chocolate eat 85% dark , aim to reduce man-made/processed forms of sugar. Learn how to make your own chocolate.

Oils: Use an Extra Virgin Cold Pressed Coconut Oil for cooking or Ghee. Extra Virgin Olive Oil or an Avocado Oil are great for salad dressings or roasting. I am fond of Millbrook Coconut Oil in South Africa and Biona in Ireland.

Nut Butters: Be sure to check on the label there is no additional ingredients like added sugar or oil, a good quality nut butter should only contain nuts. A brand I like to consume is “Oh Mega“, or I will make my own nut butters in the food processor.

Sauces: I make my own tomato ketchup from tin of tomato paste. To 100 grams I add 1 tablespoon of unfiltered apple cider vinegar, pink salt and pepper – mix, consume. You can add non irradiated Italian Herbs to mix up the flavour. Use smooth cottage cheese or greek yogurt instead of mayonnaise.

Supplements: Cod Liver Oil, a brand I use is Garden of Life Icelandic Cod Liver Oil.

Learn how to read labels, become your own health chef and colour your plate to ensure you are achieving the best results for your body.

Image Source

If you have any further questions be sure to drop me an email lynnewhelehan@gmail.com and  keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram: @makeandbakefromscratch.

Eat Real, Great Feel!

This homemade raw chocolate is phenomenal; it will ignite the party of the century in your mouth. I love chocolate and this recipe is easy to follow, there is no preservatives just pure goodness. You can add your own flavours. I added vanilla powder, pink rock salt and shredded unsweetened coconut. This recipe is gluten free and dates are used as a sweetener. How will you make yours?

Ingredients

5 Medjool Dates, pitted and pureed

85 grams Raw Cacao Butter

3 Tbsp. Raw Cacao Powder or Unsweetened Cocoa Powder

½ Tsp. Coconut Oil

1 Tsp. Vanilla Powder/Essence

¼ teaspoon Pink Rock Salt

4-5 heaped Tbsp. Unsweetened Shredded Coconut

Method

• Remove stones from the dates and pop them in the food processor, blend until resembles a paste consistency.
• In a Pyrex glass dish over water in a saucepan on low-medium heat: add raw cacao butter, cacao powder, coconut oil, vanilla powder, pink salt, coconut, allow it to melt and stir regularly and combine. Remove from heat.
• Mix in date paste and stir until all ingredients are combined. You might need to use a fork to combine/mash the date paste. Pop the bowl in the fridge and allow to cool 15-20 minutes.
• You can make two medium sized slabs or one big slab from the mixture or add the mixture to molds. I made two slabs. Scoop mixture onto greaseproof paper, fold paper over mixture and spread and shape the chocolate mixture. Wrap the chocolate in the greaseproof paper, pop in the fridge and allow it to set or until you are ready to eat it.

Enjoy the Party x

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

This recipe was inspired by My New Roots. I made my own changes to the recipe by swapping oats for almond flour, adding dates, apple slices and all spice. I made a loaf of bread and six muffins. I made a loaf in a bread pan and muffins in a silicone mold. The silicone mold wins hands down for me; it is easier to remove the contents.

The beauty of this recipe is you can chop and change it to suit your taste buds. The bread/muffins can be devoured at breakfast, lunch, dinner or as snack. Winter is approaching in South Africa and the bread/muffins would be great with a warm, hearty, soup.  It is a low carb recipe, gluten-free, dairy free, egg free and exploding with fibre. The high fibre content comes from the Psyllium Husks. To read more about Psyllium Husks click here.  Word to the wise be sure to drink plenty of water when consuming Psyllium Husks. You can purchase Psyllium Husks in your local health food store.

Ingredients

1 cup Pumpkin seeds

½ cup Sesame Seeds

½ cup  Golden Flax seeds

1 ½ cups Almonds

2 cups Almond Flour

2 Tbsp. Chia Seeds

4 Tbsp. Psyllium Husks

1 tsp. Pink Rock Salt

5 Medjool Dates, chopped ( you can use 1 Tbsp. honey or rice syrup as sweetener instead of dates)

Handful unsweetened Dried Apple slices

½ tsp. All Spice (non irradiated)

3 ½ Tbsp. melted Extra Virgin Coconut Oil

2 cups Filtered Water/Milk

Method

• In a large mixing bowl add all dry ingredients except Medjool dates. Combine. In a medium size saucepan on a medium heat add water/milk, coconut oil and dates or honey. Allow the coconut oil to melt, stir.
• Remove from heat and pour over dry mixture, stir the ingredients and combine. Scoop the bread/muffin mixture into the silicon mold and leave it sitting on the counter for 1.5-2 hours. This will allow the chia seeds, flax seeds and psyllium husks to form a gel like substance; this is what holds the bread together. You could compare it to an egg replacement mixture.
• Preheat oven 160 degrees. Bake in the oven for 30 minutes. I left it in till it was crispy and crunchy. Remove from oven and allow to cool.
•  Once they are ready to eat you can slather on kerrygold butter, your favourite nut butter or a homemade sugar-free jam.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

Broccoli Bread is a healthy low carb bread substitute. It contains no gluten, grains or sugar only goodness to help you eat a radiant natural diet. Eating Broccoli Bread is a fantastic way to increase your vegetable intake. Broccoli contains vitamin C, K and A, manganese, potassium and glucosinolates. Broccoli requires a fat to be consumed alongside it to maximize the absorption of the glucosinolates, vitamin A and K.  I used eggs and full fat Greek yogurt in the recipe to boost absorption. Broccoli Bread has a high fibre content from the coconut flour and psyllium husks. You can add your own flavours too, I added fresh chives.  It tasted delicious with goats cheese on top.

Ingredients

1 Large head Broccoli, roughly chopped

Handful Chives, roughly chopped

1 tablespoon Psyllium Husks

2 tablespoons Coconut Flour

½ teaspoon Pink Rock Salt

2 tablespoon Full Fat Greek Yogurt

2 Free Range Eggs

Method

• Preheat oven 180 degrees.
• Pop chopped broccoli and chives in the food processor, pulse until they resemble a rice texture. Add to a large mixing bowl and add psyllium husks, coconut flour, salt, yogurt and eggs. Stir until the mixture is combined.
• Scoop into your silicone bread pan or a round pan and bake in the oven for 30 minutes, it should be golden brown and firm in the middle.
• Allow to cool and serve with some roasted cherry tomatoes and goats cheese.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

Treat yourself over the weekend to a delicious slice of Pumpkin Bread. I made this bread with my own homemade almond flour as opposed to store bought. The almond flour had a coarse texture but it tasted great and worked really well in the bread. To make almond flour I soaked (300 grams) almonds overnight, dried them out in the oven (70 degrees) for about 4-5 hours then blitz them in the food processor, pop them in a glass jar and bake till your heart’s content.

The pumpkin bread is gluten free using almond and coconut flour. I added raw cacao nibs to give it that chocolate taste and dates were used as a sweetener. You can use honey or rice syrup (1/4 cup) if you do not have dates. This bread will have mouthwatering aromas flowing throughout the kitchen and is really worth the effort. I had a slice with melting grass fed butter and coffee.

Ingredients

1 cup Homemade Almond Flour or Store bought

½ cup Coconut Flour

¼ teaspoon Baking Soda

Pinch Pink Rock Salt

1 teaspoon Cinnamon

¼ teaspoon All Spice

1 cup Homemade Pumpkin Puree or Canned Pumpkin

¼ cup Coconut Oil, melted

1 teaspoon Raw Honey, melted

3 Medjool Dates, blend in the food processor to make a paste

3 tablespoons Raw Cacao Nibs

3 Free Range Eggs

3 tablespoons Coconut Milk

Method

• Make pumpkin puree alternatively you can use canned pumpkin.
• Preheat oven 180 degrees.
• In a food processor blend the dates together to make a paste like consistency (do not add water). Remember to remove the stones.
• In a large mixing bowl add almond flour, coconut flour, sieve baking soda, salt, cinnamon and all spice, mix together.
• In a separate mixing bowl add pumpkin puree, melted coconut oil, melted honey, date paste, eggs and coconut milk, mix together.
• Pour the liquid mixture into the dry mixture and combine, mix well. Pour into a silicone bread pan and pop in the oven for 1 hour (this will vary with different ovens), until golden brown and firm in the middle. Insert a toothpick in the middle of the bread; if the toothpick comes out clean the bread is ready.
• Allow to cool before delving in.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x

Quinoa (keen-wa) is a powerful vegetable seed that contains all 9 essential amino acids; it is a good protein source, low GI rating and is gluten-free. It is similar to amaranth. Quinoa is a versatile seed and can be consumed in both savoury and sweet dishes. When using quinoa in cooking it is imperative you soak the seed for at least 8 hours to reduce phytic acid levels.

Why soak?

An acid called “Phytic Acid” basically hinders the absorption of all the goodness present in this beautiful protein seed. By soaking overnight (minimum 8 hours) in filtered water you reduce the phytic acid level which in return will allow you to absorb all the wonderful enzymes. It is recommended that you soak rice, quinoa, buckwheat, millet even nuts and seeds to receive optimal nutrition. You might consider this time-consuming but always remember a short-term pain is a long-term gain when it comes to your health. Of course you can still eat the quinoa without soaking it you just won’t absorb all the nutrients sufficiently.

I added melted coconut oil, roasted cherry tomatoes, fresh basil and goats’ cheese to enhance the flavours. You can have it for lunch, dinner or a snack. The recipe is gluten-free, sugar-free and packed with quality protein and fats. Feel free to add your own spices and flavours.

Ingredients

1 cup Quinoa, soaked and cooked

1 tablespoon Extra Virgin Coconut Oil, melted

Handful Cherry Tomatoes, roasted

Handful Fresh Basil, roughly chopped

¼ cup Goats Cheese, crumbled on top

Black pepper & Pink Salt, to season

Method

• Soak quinoa for at least 8 hours before consuming.
• Cook quinoa, see instructions on packet. Once cooked allow to cool.
• Preheat oven 180 degrees.
• In a mixing bowl cover cherry tomatoes in 1 teaspoon, melted coconut oil. Place on a lined flat baking and roast for 20-25minutes (varies with oven temps), until they are soft, I like the tomatoe skin to brown a little . Remove and allow to cool.
• In a large mixing bowl add quinoa, roasted cherry tomatoes, chopped basil, melted coconut oil, pepper and salt; mix all ingredients together. Serve in a bowl and sprinkle goats’ cheese on top.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x

Last week I discovered the Organic Emporium. The Organic Emporium is run by Debbie Logan and it sells organic, grass-fed produce online. You place your order and simply have it delivered or you can pick it up. I picked up 100% Kalahari  Grass Fed  sirloin steaks, mince, stock bones and Mooberry Farm Grass Fed butter, Free Range eggs and milk. Needless to say I will be going back for more!

After a roaring kettlebell session on Saturday I came home and made 100% Kalahari Grass Fed Burgers with the mince. Since I do not eat gluten I like to get creative, so I used large flat mushrooms for the buns. On the burger I added homemade tomato sauce, homemade basil pesto, roasted red pepper, rocket and goats cheese. What better way to replenish your body after working out? Of course, you could gobble these up at any stage of the day. Sweet potato wedges roasted with coconut oil and spices make a delicious side dish. This recipe is gluten-free, high protein, good fats and oozing flavour.

Ingredients

(Made 4 chunky burgers)

Burgers

500 grams  100 % Grass Fed Mince

1 Free Range Egg

1 tablespoon Ground Almonds

1 teaspoon Ground Cumin

Sprinkle Chilli Flakes (can be omitted)

Salt & Pepper to season

Mushroom Buns

8 Large Flat Mushrooms

Toppings

1 teaspoon Homemade Basil Pesto

Handful Rocket

Roasted Red Pepper

1 teaspoon per burger of Goats Cheese

Homemade Tomato Sauce

1 tube Tomato Paste

200 grams Chopped Tomatoes

2 tablespoons Braggs Apple Cider Vinegar

1 tablespoon Raw Honey, melted

1 teaspoon Dried Mixed Herbs

1 teaspoons Cumin

Salt & Pepper to season

Method

• For the burgers: In a large bowl mix all the ingredients. Roll the mixture into beef pattie shapes. In the pan melt 1 teaspoon coconut oil/ghee and cook patties 8-10 minutes on each side (this will vary with individual taste).
• Mushroom Buns: Heat grill, add ½ teaspoon of butter and black pepper to each mushroom, grill for 20-25 minutes and ensure each mushroom is cooked right through.
• Roasted Red Pepper: Preheat oven at 180 degrees. Chop and de-seed red pepper, place on a flat lined baking tray and add 1 teaspoon coconut oil, roast for 25 minutes until the pepper is nice and soft.
• Homemade Basil Pesto recipe is here
• Homemade Tomato Sauce:  In a mixing bowl add all ingredients; remember to melt the honey it will mix better. Combine all ingredients and pop in a glass jar, store in the fridge.
• Once everything is ready to devour plate up and enjoy a wholesome home cooked meal.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x

“To be happy-one must find one’s bliss”, Gloria Vanderbilt

These little beauties are a real treat, hard not to eat the whole batch! They are made from desiccated coconut, cacao powder, medjool dates, cinnamon, vanilla powder, chia seeds, coconut oil and water. Of course you can sprinkle your own twist on them. They are gluten-free, dairy free, grain free and egg free. So if you have a sweet tooth get happy in the kitchen and make Coconut & Cacao Bliss Balls.

Ingredients

1 cup Almonds & Pumpkin Seeds (preferably activated)

4-5 Medjool Dates, pitted and roughly chopped

¼ cup Raw Cacao Powder or Cocoa Powder

½ cup Unsweetened Desiccated Coconut

Pinch Cinnamon Powder

1 teaspoon Vanilla Powder

1 tablespoon Chia Seeds

3-4 tablespoons Coconut Oil, melted

Method

• Remove seeds from dates and roughly chop.
• In a food processor add nuts, dates, cacao powder, desiccated coconut, cinnamon, vanilla powder, chia seeds and coconut oil. Blitz until all ingredients are combined. It should have a paste like consistency. If it appears to look dry add a small drop of filtered water until the mixture sticks together.
• Break off bite size pieces and roll them into firm balls with your hands. Roll the balls in desiccated coconut, place them on a plate and pop to the fridge to chill.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x

“Good soup is one of the prime ingredients of good living.  For soup can do more to lift the spirits and stimulate the appetite than any other one dish.” Louis P. De Gouy, ‘The Soup Book’ (1949).

Winter has arrived and there is no better way to freshen up the day than with a heartwarming bowl of homemade soup. This soup has immune boosting properties because mushrooms contain vitamin B2 and B3, I used a mix of mushrooms including Shiitake Mushrooms and they contain vitamin C. Garlic will also boost the vitamin C properties of this homemade soup as well as adding vitamin B6, Manganese and Selenium.

I used my own batch of Stock which I prepared a few weeks ago and have stored it in glass jars in the freezer. I sourced the bones locally, from The Organic Emporium. Homemade Stock is oozing with nutrients and bursting with flavour. I would suggest you give it a whirl; however, a stock cube can be used as an alternative.

To make the stock I used: 1kg Kalahari Beef Stock Bones, 2-3 Carrots, 3 Garlic Cloves, 1 Onion, 2 Leeks, a Bouquet Garni, Salt and Pepper. Pop them in a large saucepan or slow cooker, cover with cold filtered water and cook on low heat for 8-12 hours. You will need to strain out the bones and vegetables. Allow to cool. A thick layer of fat will form on top, remove this. Separate liquid into containers and freeze or consume in soups, stews, braise vegetable, sauces or gravies.  For more information visit Nourished Kitchen.

Nourished Kitchen highlights the benefits of Homemade Stock:

“Bone broths are extraordinarily rich in nutrients – particularly minerals and amino acids.  Bone broths are a good source of amino acids – particularly arginine, glycine and proline.  Glycine supports the bodies’ detoxification process and is used in the synthesis of hemoglobin, bile salts and other naturally occurring chemicals within the body.  Glycine also supports digestion and the secretion of gastric acids.  Proline, especially when paired with vitamin C, supports good skin health.  Bone broths are also rich in gelatin which improves collagen status, thus supporting skin health.  Gelatin also supports digestive health which is why it plays a critical role in the GAPS diet.  And, lastly, if you’ve ever wondering why chicken soup is good for a cold, there’s science behind that, too.  Chicken stock inhibits neutrophil migration; that is, it helps mitigate the side effects of colds, flus and upper respiratory infections”.

Ingredients

1 lbs. Mushrooms (any combination you like), washed and chopped

4-5 Garlic Cloves, finely grated

1 Onion, finely chopped

4-5 Baby Courgettes or 2 large Courgettes

1 tin Coconut Milk

1 jar Homemade Beef Stock or use a stock cube

1 teaspoon Pink Himalayan Rock Salt

Black Pepper

Method

• In a large saucepan add a tablespoon of extra virgin coconut oil or olive oil, add onion, sauté. When onion is soft add grated garlic, chopped mushrooms, courgettes, salt and pepper. Allow to soften.
• Pour in coconut milk and stock to thin the soup. Allow to simmer for 10-15 minutes. Next allow to cool before pouring into the blender. Blitz the soup until the texture is creamy. If you like chunky soup there is no need to blitz it. Pour back into the saucepan and gently heat before serving.
• I added a ½ teaspoon of smooth cottage cheese and sprinkled dried (non irradiated) mixed herbs on top.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x

Source

Once upon a time I was a girl who believed that lifting weights would turn me into the hulk. I would go to the gym spend hours running and finish a session with a few measly sit ups. Day in day out I would do this. Don’t get me wrong I enjoy running, I still on occasion would go for a run. The problem was all the cardio in the world was not helping me achieve what I wanted to in the gym. Sure it kept me slim but it didn’t actually carve or define any shape on my body. I was remaining the same all the time no matter how fast I ran and I was not developing any upper or  lower body strength. I do believe that each form of exercise works in different ways and each person’s body adapts differently but from experience strength training is up on a pedestal for me.

Long story short I gave up all the cardio and cut it back to 2 sessions per week of HIIT training (High Intensity Interval Training) and introduced compound exercises like squats, deadlifts, press ups, bench press and lunges, kettlebell training and TRX. I rotate workouts between upper body and lower body. My body is stronger and I can see shapes forming. Shapes that never would have formed if I continued on the grueling cardio path. My advice to you, if this situation sounds familiar then you should incorporate strength training into your fitness regime. Do not think that you will wake up the next morning and resemble the hulk, it is physically impossible. You would need to be working out and pumping extremely heavy iron to achieve that look.

I read this article on Sweat Like A Pig wrote by Tara Senic and I wanted to share it as I related to it through my own experience and maybe you will too.

5 REASONS WEIGHTLIFTING IS BETTER THAN CARDIO

In my last post, I said that everyone should find a type of exercise that they find enjoyable in order to stick to it and reduce the chance of skipping a workout. Regardless, I still believe everyone should give strength training a shot.

If you only have time to do one type of exercise, I believe it should be resistance training. Many people are confused because of what is promoted in mainstream media, and they prioritise cardio over weights. That is a big mistake.

I have been working with a client for 20 weeks now. When she first came to me, she was doing high intensity interval training AND steady state cardio every single day, with very minimal weight training. She was convinced that if she stopped doing cardio, she would get fat. I cut back her cardio to just two short sessions per week, and I recently had a proud moment when she told me she didn’t want to do any cardio at all anymore! She could see that her body truly didn’t need it, and she was getting better results from weight lifting alone.

That is just one example. Here are my top five reasons why I think strength training is better than cardio:

1. Weights change your body composition for the better
One of the first things I tell my clients is that your diet is what helps you lose weight, and resistance training is what changes your body composition. Doing cardio does help with fat loss, but it only breaks down your existing tissue – leaving you with a soft,skinny fat look. To get that coveted ‘toned’ look, you need to lift heavy weights. Doing a million repetitions with pink dumbbells is essentially another form of cardio, and it’s not going to change your body shape.

Once your diet is under control, you must lift weights to build lean muscle tissue. Depending on your starting point, cardio is often unnecessary and can in fact make it more difficult to lose the last dreaded 5-10 pounds. When you are already doing an hour of cardio a day and eating like a bird, the only way to continue to lose fat is by eating even less and increasing cardio. Sounds like a nightmare.

Source

2. Weight training burns more calories than cardio
Many people believe that doing cardio burns more calories than weight training. If you go by the exaggerated figure on your treadmill screen which says you burnt 500 calories during a moderately paced 20 minute jog, then sure. Depending on the duration and intensity of your workouts, it’s most often true that cardio burns more calories than a weight training session.

The key here is that it is only true for the duration of your workout. When you watch Jersey Shore on the elliptical for an hour, you are only burning calories while you are on the machine. The second you step off, the calorie burn stops (I’m talking about steady state cardio). With weight training, although you may not feel like you are working as hard because you might not sweat as much, you will continue to burn calories for up to 48 hours after your workout. Not to mention the fact that for every pound of muscle you build, you burn an additional 50 calories at rest – so you are burning more even when you are not doing anything!

3. Cardio gives you an unjustified reason to pig out
How many people have told themselves that because they ran for an hour they ‘deserve’ to have that piece of cake or bowl of ice cream? I used to do it all the time.  Magazines fuel this by frequently featuring spreads telling you how many minutes of exercise you need to do to burn off certain treats. Unfortunately, it’s not as simple as that. You can’t reverse the damage of a chocolate bar by hopping on the stairmaster for 30 minutes, and that is a completely warped way of thinking in itself.

Most people do not seem to come up with the same silly justifications for weight training. In my experience, cardio also increases your appetite far more than weight training does – despite the latter burning more calories overall. In the book the Four Hour Body by Tim Ferriss, Tim actually tells people not to do any cardio at all for this reason.

Source

4. Weight training gives you confidence
I recently wrote a whole post about how lifting weights changed my life for the better. Lifting gives you a strength that in turn gives you confidence. Knowing that I am physically stronger than the majority of women and even some men carries over into all aspects of my life and makes me feel unstoppable.

I can vaguely remember a handful of runs I went on over the years, but I have vivid recollections of the first time I step foot in the weights area of the gym, the first time I really felt in love with lifting, the first time I squatted and deadlifted my body weight, the first time I benched 50kg, and the first time I did an unassisted chin up. I could go on and on, and I’m sure you could too.

5. Weight training will give you a fine booty!
As I was locking up my bike outside today, a guy commented that all my bike riding is paying off because I have a “fine booty”. Little does he know that I’ve only been riding for two weeks and this booty was built by squats!

Source

It would be remiss of me to talk about booties without featuring a picture of Amanda Latona – now that is a butt!

Do you think weight training is more effective than cardio?

Here is the latest feature “Super-Food Soups”, I wrote for Fitness Magazine. It contains five healthy soup recipes to keep you warm during the winter months. Click here to view recipes: Super Food Soups

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

“One cannot think well, love well, sleep well, if one has not dined well.”  (Virginia Woolf)

Baked Apples for desert is warm, simple and delicious. You could say it is like eating apple tart minus the pastry. Therefore it is classed as a healthy desert with added benefits. For example apples contain vitamin C, Magnesium, Calcium and Bioflavonoids. They are also low in fructose (sugar). Cinnamon makes insulin more effective and will balance your energy levels. I used Mesquite Powder as an alternative to rice syrup or honey. Mesquite Powder has a caramel nutty texture and works very well in baked goods. It is considered a high protein, low glycemic superfood. To learn more about this amazing superfood click here.

Feel free to drizzle rice syrup or honey at the end if you have a sweet tooth. In fact you could add any of your favourite toppings like toasted flaked almonds, nut butters or coconut cream. Get creative and experiment.  This recipe is gluten-free, low fructose and bursting with flavour.

Ingredients

6 Apples (one for each beautiful individual at the table)

2 tbsp. Coconut Oil, melted

Cinnamon, sprinkled

Vanilla Powder/Essence, sprinkled

Mesquite Powder, sprinkled

Method

• Preheat oven 180.
• Core apples and rub/massage coconut oil all over the apple, ensure it is fully coated. Next sprinkle cinnamon, vanilla powder/essence and mesquite powder over the apples evenly.
• Bake for 35-40 minutes until apples are soft.
• Remove from oven place on a large plate and dollop greek yogurt on top, crushed almonds and raw cacao nibs.

Seen as it is winter I had a Homemade Hot Cacao Drink made with Raw Milk. I picked up Raw Milk from the Organic Emporium. The milk comes from Mooberry Farm. The Hot Chocolate drink paired with the Baked Apples was a wonderful happy treat. Highly recommended.

To make Homemade Hot Cacao you will need:

1 cup Milk, milk of choice

1-2 tbsp. Raw Cacao Powder or Cocoa Powder

1 tsp. Cinnamon Powder

1 tsp. Vanilla Powder

1 tsp. Mesquite Powder

*double up on the measurements if you are making for more than one person.

Method

• Pop all ingredients in a saucepan on medium heat, stir occasionally. Be careful not to scorch the milk. Once it is heated thoroughly, pour into a mug and enjoy. Add 1 tsp. rice syrup or honey at the end.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

I am an avid fan of sweet potato wedges/chips for lunch/dinner but parsnip wedges are a great alternative. You can also thinly slice the parsnip and roast a healthy crisp. I spiced things up a little bit and added curry powder and cayenne pepper. They tasted great with my homemade burgers.

Parsnips contain folic acid, vitamin C, potassium, manganese, bioflavonoids and carotenoids. Roast these beauties with coconut oil for maximum antioxidant absorption.

What you will need:

5-6 Parsnips (I used small ones, if you have any left overs pop them in your lunchbox for the following day)

2 tbsp. Extra Virgin Coconut Oil, melted

1-2 tbsp. Curry Powder

¼ tsp. Cayenne Pepper

Pink Salt & Pepper

How to prepare

• Preheat oven 180 degrees and line a flat baking tray with tin foil or greaseproof paper.
• Wash, peel and chop parsnips into wedge like shapes. Pop them into a bowl and pour on coconut oil and spices. Ensure the parsnips are coated evenly.
• Roast in the oven for about 40-45 minutes until they are crispy.

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Everybody loves treats or sweet things. Banana Muffins are heavenly little sweet things that you can treat yourself to. They are gluten-free, grain free and taste great with coffee. I topped mine with peanut butter but feel free to mix it up. When purchasing peanut butter; read the label to ensure that there is no added sugar or preservatives. If there is leave it on the shelf and keep searching. I used a muffin tray which made 6 muffins but you can use a bun tray and cases as an alternative.

What you will need to make these sweet things

½ cup Coconut Flour

½ cup Ground Almond

1 tablespoon Arrowroot Powder (gives the buns a light texture, used in gluten-free cooking/baking)

Pinch Pink Rock Salt

¼ tsp. Baking Soda

1 tbsp. Vanilla Powder or Essence

1 tbsp. Mesquite Powder (can be omitted)

1 tsp. Cinnamon Powder

5 Free Range Eggs

2 tbsp. Coconut Oil, melted

2 Banana’s

2 tablespoons Cacao Nibs

1 tbsp. Chia Seeds

½ cup Rice Malt Syrup or Raw Honey or you can use 5 Medjool Dates as an alternative

Method

• Preheat oven 180. Allow 20-25 minutes in the oven.

• In a mixing bowl add dry ingredients flour blend (coconut & almond meal), arrowroot powder, salt, vanilla powder, baking soda, mesquite powder, cinnamon, cacao nibs and chia seeds. In a food processor add eggs, coconut oil, bananas and rice syrup (or sweetener of choice), blitz until combined. Fold the wet mixture into the dry mixture, combine well.

• Fill muffin tray or buns cases half way. Pop in the oven – insert a toothpick in the middle of the bun; if the toothpick comes out clean the muffins are ready.
• Once baked, allow to cool. Smother in peanut butter and devour!

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Love, Bake, Munch. This cake recipe is low in fructose (if you use rice syrup, fructose is sugar), gluten-free and grain free. It had a rich chocolate taste which really satisfied my chocolate craving taste buds. I baked it on a Sunday as a weekly treat but it would make a great birthday cake for a loving family member or friend. Nourish your soul with real food.

Ingredients

½ cup Ground Almonds

½ cup Coconut Flour

½ cup Pumpkin Puree

¼ tsp. Baking Soda

½ cup Raw Cacao or Cocoa Powder

1 tsp. Vanilla Powder

1 tsp. Cinnamon Powder

3 tbsp. Coconut Oil, melted

5 Free Range Eggs

½ cup Organic Rice Syrup or Honey or 5-6 Medjool Dates, roughly chopped

How to make this cake

• Make pumpkin puree, recipe here.
• Preheat oven 180 degrees, bake for 22-25 minutes this will vary with oven temperatures.
• In a food processor add ground almonds, coconut flour, pumpkin puree, baking soda and raw cacao powder, pulse.
• Next add vanilla powder, cinnamon powder, coconut oil, eggs and your sweetener of desire (rice syrup), continue to pulse the mixture to a cake batter.
• Pour mixture into a round sponge cake tin (ensure it is greased) and pop in the oven insert a toothpick in the middle of the cake after 22 minutes; if the toothpick comes out clean the cake is ready to be munched.
• I added Full Fat Greek Yogurt on top, drizzled Rice Syrup and toasted Flaked Almonds.

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I made this savoury pancake with a sandwich and a chicken fajita on my mind. I came up with a gluten-free, high protein, good carbohydrates version all made in the comfort of my own very small kitchen. If you like sandwiches and chicken fajita then you will love this. Sure, it is no Ploughman’s sandwich but who cares it’s a better version oozing with flavours of chilli, lime and avocado. Eat this delicious creation for lunch, dinner or tea. Become your own health chef and turn your kitchen into a creative cooking hub. I found spare tiles on the balcony; I washed two and made plates out of them. Be inspired.

Pancake mix:

(serves one person, double the mixture if you have guests)

2 Free Range Eggs (1 egg yolk)

1 tbsp. Full Fat Smooth Cottage Cheese

2 tbsp. Gluten Free Oats

¼ tsp. Baking Soda

1 tsp. Mixed Herbs

Season with pink salt and black pepper

Spicy Tomato Chicken 

4-5 Organic Chicken Fillets, rough chopped (save some chicken for lunch the following day)

½ Garlic Clove, grated

1 Red Pepper, chopped

4-5 Spring Onions, roughly chopped

¼ tsp. Cayenne Pepper

1 tsp. Cumin Powder

½ tsp. Chilli Flakes

3 tbsp. Organic Tomato Paste

Pink Salt & Black Peppercorns to season

(* squeeze some lime juice over the chicken at the end of cooking)

Homemade Guacamole

1 Medium Ripe Avocado

Squeeze ½ Lime, juice only

Pink Salt

Put it all together:

• Savoury Pancakes: pop all ingredients in a food processor blitz until combined. Use a small pan (I used 16cm). Melt ½ tsp. coconut on medium heat, pour half the pancake mixture on, cook on each side for 4 minutes (should be light brown), pour the next half of the pancake mixture. This will make a top and bottom sandwich effect.
• Spicy Tomato Chicken: Melt 1 tsp. coconut oil on a large pan medium heat, add spices and chicken. Next add chopped red pepper, spring onion and tomato paste. Ensure chicken is cooked in the middle (no pink bits) before serving. Squeeze lime juice over the chicken and remove from heat.
• Homemade Guacamole: Scoop avocado pulp, lime juice and pink salt into a food processor and blitz until combined.
• Plate it up as you would a sandwich. I added rocket, dolloped crème fraiche (1 tsp.) on top and chilli flakes.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

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Raw Banoffi is a guilt free treat. The recipe is gluten-free, grain free and if you follow a dairy free eating regime just omit the greek yogurt and use coconut cream. Eat it as a weekly treat. Raw Banoffi is so easy to throw together and is abundant with health properties to help you in your quest to super eating. Benefits include:

• Bananas: packed with vitamin B6, C, potassium, manganese. Bananas are a prebiotic source and this will help probiotics thrive and is helpful for vitamin B absorption. So, hello “Happy Gut”. I topped the sweet treat with greek yogurt which also contains beneficial probiotics to help with digestion.
• Cinnamon: makes insulin more effective and will help with energy levels.
• Ground Almonds: packed with vitamin E, B2, K, manganese, magnesium, omega 6, carotenoids, bioflavonoids and phytosterols.
• Coconut oil: strengthens immune system, increases metabolism (aids in weight loss), improves digestion, boosts key mineral absorption (calcium and magnesium), antifungal and antibacterial properties, provides long-lasting energy and is great for skin and hair.

I used glass jars to serve individual portions but ramekins will work perfectly or you could use a small cheesecake tin. Use what is available. Also when layering the mixture in the jars I added raw cacao nibs and toasted flaked almonds.

What you will need to execute this dish:

Base:

2/3 cup Ground Almonds

2/3 cup Desiccated Coconut (unsweetened version)

4 tbsp. Extra Virgin Coconut Oil, melted

1 tbsp. Organic Rice Syrup or Honey, melted

1 tsp. Vanilla Powder

½ tsp. Cinnamon

Banana Toffee Mix:

3 Banana’s

4 Medjool Dates, pitted

1 tsp. Vanilla Powder

½ tsp. Cinnamon Powder

The Method:

• Base: In a large mixing bowl add ground almonds, desiccated coconut, coconut oil, rice syrup, vanilla powder and cinnamon, combine the mixture.
• Banana Toffee Mixture: In a food processor add the banana’s, dates (pitted), vanilla powder and cinnamon, blitz until combined and smooth.
• Layering: In the glass jars (this recipe makes 2) I layered the mixture. First I added the base mixture then banana toffee mixture on top followed by a layer of raw cacao nibs and toasted flaked almond, another base mixture layer, banana toffee mixture. To finish it off I added glenisk greek yogurt, sprinkled raw cacao powder and nibs on top.
• Allow to set in the fridge for about 1 hour.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

This is a feature I wrote for Fitness magazine March-April 2013 containing protein rich salad ideas to fight fat with food. Click here Protein Rich Salads to view the article and be inspired to become a healthier, leaner and vibrant you.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

This is a feature I wrote for Fitness His Edition magazine March-April 2013 containing healthy braai recipes (bbq in Ireland) to help you blast fat with food. Click here Healthy Braai Recipes to view the article and be inspired to become a healthier, leaner and vibrant you.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x