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Fitness Special Fatloss Edition “Yummy Guilt Free Treats”

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Special Fatloss Edition 2014

“Twenty years from now you will be more disappointed by the things that you did not do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover” – Mark Twain.

Let the above quote by Mark Twain inspire you to reach your health, fitness and nutrition goals or any other life time desires for 2014.  Go out and get it! I contributed to the Fitness Magazine Special Fatloss Edition it is filled with guilt free treats , to help you stay on the health train. Click the following link to view the feature Yummy Guilt Free Treats

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



Carrot & Coconut Muffins

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Once the weekend hits, it is always nice to bake up some delectable treats to munch on. These muffins didn’t last too long in the fridge, they were gone by Sunday! This recipe is gluten-free, grain free, low sugar content, good fibre source and best of all homemade. When baking with coconut flour, remember to add sufficient liquid to keep it moist. I used eggs in the recipe but for a vegan recipe omit eggs and use flaxseed meal or chia seeds.

Ingredients

(makes 10 scrumptious muffins)

1 cup Almond Meal

½ cup Coconut Flour

2-3 Carrots, peeled & grated

¼ cup Desiccated Coconut

1 tsp. Baking Powder

1 tbsp. Cinnamon

1 tsp. Ginger Powder

1 tsp. Vanilla Powder/Essence

1 tbsp. Flaxseed Meal (optional – good source of fibre)

4 Free Range Eggs

¼ cup Extra Virgin Coconut Oil

1 banana

¼ cup Coconut Sugar or sugar of choice

4-5 tbsp. Coconut Milk or milk of choice

*you can add chopped walnuts, pecans, chia seeds or dates if it tickles your fancy.

Method

  • Preheat oven 180 degrees, bake for 30-35 minutes until golden brown. Grease muffin tray.
  • Peel & grate carrots.
  • Mix all dry ingredients in a bowl. Blend eggs, banana and coconut oil in a food processor or separate bowl and add to dry ingredients, stir and bind together. Gradually add the coconut milk or liquid until the consistency looks moist but not runny. Coconut flour can be very dry, so the liquid makes it moist.
  • Scoop muffin mixture into the tray, half fill the cup. I made 10 muffins from this mixture. The tray I have only holds 6, so I did two rounds in the oven.  Allow to bake from 30-35 until golden brown.
  • Set aside allow to cool, if you can! I ate mine with slice banana and macadamia nut butter.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x


Sweet Potatoe Chocolate Brownies

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Next time you are looking for a rich, chocolatey, fudgey, decadent treat, bake sweet potatoe chocolate brownies. They are a magnificent combination and you will find it hard not to eat the tray. I made a batch yesterday, needless to say there isn’t much left.

The recipe is gluten-free using a small amount of coconut flour. Coconut flour can be tricky as too much will dry out your baked goods. It is a good fibre source. Sweet potatoes are the star of this creation. They are a good source of vitamin A and Vitamin C. Orange sweet potatoes were used in this recipe. I used raw cacao powder or you can use cocoa powder. Woolworths sell a nice cocoa powder in the baking section. Other key ingredients include coconut sugar, coconut oil, eggs and baking powder.

In relation to coconut oil, I recently found great value at The Coconut Stand in the Fourways Farmers Market in Johannesburg. A 500ml tub of Extra Virgin Cold Pressed for R80 – it’s a real steal. He also sells beautiful brownies made from coconut flour and coconut chips, really worth a visit if you are in the area.

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Recipe

(Makes 9 brownies)

2 cups of Sweet Potatoe (boil the potatoes before using, peel and mash)

2 Free Range Eggs

2 tsp. Vanilla Powder

2 tsp. Cinnamon

½ cup Coconut Sugar

½ cup Extra Virgin Coconut Oil

½ tbsp. Baking soda

½ cup -1 cup Raw Cacao/Cocoa Powder (if you like 90% dark chocolate add 1 cup, if you like 70% add ½ cup)

3 tbsp. Coconut Flour

Method:

  • Boil sweet potatoes until soft, peel and mash.
  • In a mixing bowl pop sweet potatoes, eggs, vanilla, cinnamon, coconut sugar, coconut oil, baking soda, cacao powder and coconut flour. Stir all ingredients until they are combined.
  • Grease a square baking tray; pop in the oven 175 degrees for 25-30 minutes, they should be firm but gooey in the middle when baked.
  • Allow to cool, cut into squares.
  • Enjoy with your favourite beverage, fresh berries and a dollop of coyo or greek yogurt.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeadbakefromscratch

Nourish your body from the inside out x


Guest Post: Lydia McCall Health Coach

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Lydia McCall

Tell us a little bit about yourself:

I am a certified health coach living in London. I coach women through a 6 week programme to ditch the dieting mentality and stop the negative self talk. I give them the tools they need to build a loving relationship with themselves and their bodies. When this happens, everything else falls into place.

What made you dedicate your life to healthy living and sharing your knowledge with others?

I had many health issues when I was in my teens. I was overweight, tired the whole time, depressed and my self-esteem was at an all time low. I felt lost. I managed to get myself back to a healthy and happy place. it took time though. But my journey led me to studying at The Institute for Integrative Nutrition to become a certified health coach because I wanted to be able to share my knowledge and my experience to help other woman who are struggling with trying to lead a healthy life and bring them back into balance and get them to start loving the skin their in.

Exercise is obviously very important to you. What is your favorite way to exercise?

Yes exercise is very important to me. I would have to say running. It is great at keeping my stress levels in check and clears my mind. I instantly feel healthier and more confident which leads me to making healthier choices throughout the day, as I know I am looking after my body.

What mantra do you live by?

Forget the past and stop worrying about the future. Focus on the present and take each day as it comes.

What is your go to breakfast?

OatmealI love oatmeal in the morning to fuel me up for my busy day ahead and keep me satisfied till lunch. I make it with gluten-free oats and unsweetened almond milk. I top it with a spoon of almond butter. Almond butter is a great source of protein and healthy fats, which is great at keeping your metabolism running smoothly. I sprinkle it with a bit of vanilla powder and strawberries for some natural sweetness and a hit of antioxidants.

What food could you not live without?

I couldn’t live without nuts. I have a major addiction to them. They are a great source of healthy fats and protein. A perfect snack option if hunger strikes in between meals to keep your energy and blood sugar levels steady.

Please share with us one of your protein packed sweet treats

Peanut Butter & Coconut Balls

Peanut and Coconut Balls

These little balls are a great snack and very easy to make. Peanut butter is a great source of fibre, which helps aid digestion and also contains high protein content, very important for energy and building muscle. Coconut improves the body’s ability to absorb calcium and magnesium so helps in strengthening bones and teeth. The oats aid in lowering blood pressure and also keep you feeling fuller for longer. So when you combine the peanut butter and coconut with the oats, a perfect snack is born.

Ingredients:

(Makes 8-10 balls depending on size)

- 1 cup gluten-free oats
- 1/2 cup unsalted peanut butter
- 2 tbsp honey
(Manuka honey if possible)
- 1/3 cup desiccated coconut

Directions:

1. Pour the oats into a food processor and blend until the oats are of a flour consistency

2. In a bowl mix the honey and peanut butter together until fully mixed

3. Add the oat flour to the honey and peanut butter mix and again mix thoroughly until all combined

4. Divide the mixture into the size you have chosen the balls to be and start rolling to form the balls

5. Pour the coconut into a separate bowl and roll the balls in the coconut until fully covered

6. Place the balls into the freezer for 30 minutes to set

7. Then enjoy or keep in an airtight container for when hunger next strikes

Book in for a complimentary consultation with Lydia so she can help you fall back in love with life but more importantly yourself through her 6 week transformative programme.

Get in contact via her website www.lydiamccall.com

Find Lydia on Facebook, Instagram and Twitter


Smoked Mackerel with Shredded Beetroot, Carrot & Zucchini Rice

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DSC_3815This recipe is similar to a rainbow on your plate, an anti-oxidant rainbow. So many beautiful colours like purple, orange and green. It is bursting with vitamins, minerals and anti-oxidants to nourish your body. The zucchini/courgette rice is not your typical white rice. It is zucchini grated and tossed in the pan with coconut oil.

Mackerel is great source of omega 3 and vitamin D. One should include one to two portions per week of oily fish such as salmon, mackerel and herring; this will meet recommendations of 200mg DHA/day. Docosahexaenoic acid (DHA) is an omega 3 essential fatty acid , it cannot be made in the body, therefore, we must obtain from food sources.

Beetroot is rich in antioxidants like Lycopene. This powerful anti-oxidant is responsible for the maintenance of skin elasticity and protecting the skin from free radicals. Carrots are an abundant source of vitamin A and Beta Carotene.  This recipe is a great way to boost your daily vegetable and fibre intake.

Ingredients

(Serves 1)

1-2 Smoked Mackerel Fillets

1-2 Baby Beets, grated or chopped (you can use pickled, boiled or roasted)

1 medium-sized Carrot, grated

1 medium-sized Zucchini/Courgette, grated

Directions

  • Grate the beetroot, carrots and zucchini. Set beetroot and carrot aside until ready to serve.
  • Zucchini Rice: in a pan on medium melt 1/2  tsp. coconut oil or oil of choice, add grated zucchini and cook for 2-3 minutes, season with salt, pepper and squeeze of lemon juice.
  • Remove mackerel from packet and plate up. Layer your ingredients and pop the mackerel fillet on top.
  • Serving suggestions: toasted flaked almonds and an orange vinaigrette. To make Orange Vinaigrette: 3-4 tablespoons Cold Pressed Olive Oil,1-2 tablespoons Apple Cider Vinegar,1 tablespoon Rice Syrup,1/2 Orange, juice only,1 Orange Slice, Coarse Sea Salt, Fresh Ground Pepper. Pop all ingredients except orange slice in a bowl and whisk until rice syrup is dissolved and emulsified. Add orange slice at the end. Season with salt and pepper. Set aside and serve with meal.  Spoon it over your meal.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x


Longevity Feature March 2014

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Jennifer-Lopez

 

These healthy budget recipes will help you to spend less and eat well. Make in batches, store in the fridge and bring to work as a wholesome lunch option. Check out my March feature in Longevity Magazine here by clicking the link Longevity Feature March .

Enjoy x


Longevity Magazine April Feature 2014

Review: Sushi Art Restaurant, Abu Dhabi

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Since moving to Abu Dhabi I am on the hunt for restaurants that offer a nice broad range of healthy foods. I will admit they are as rare as hen’s teeth. Upon reflection South Africa was oozing with health food restaurants tailoring to your dietary needs. This isn’t a bad thing for Abu Dhabi, it means there is  opportunities/openings for business to flourish by offering a broad range of healthy food options. You really need to sift through the pile and find the hidden gems. One hidden gem which I have discovered is Sushi Art in The Galleria in Abu Dhabi. If you are looking for a nice place to eat this weekend, I suggest you pencil this place on the list.

The menu is extensive from edamame beans, miso soup, seaweed salads, sushi platters, sashimi, hand rolls and tartares. Rehydrate with a green tea or coconut water. Below are some images I snapped there on my visit and also what I ate.


DSC_4116Sushi Art Abu Dhabi

DSC_4130Nevada Hand Roll: Shrimp, Avocado, Mayonnaise & Mint – the mint addition was superb. Price: AED 28.00

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Hawaiian Roll: Shrimp, Basil, Avocado, Salmon & Kiwi with Mango Yuzu Sauce – basil & kiwi are a great combo, I will be adding to my salad mixes in the future. Price: AED 42.00

DSC_4146Salmon Ikura: Cheese, Cucumber, Avocado wrapped in Salmon topped with Salmon Roe. Price: AED 40.00

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Sea Bream & Mango Tartare: Mango, Avocado & Lime Zest – this was my favourite, it was so light and  fresh flavours from the mango and lime. Price AED 70.00

I really enjoyed the food, there is a great vibe in the place too. So this weekend after a pumping workout go and treat yourself to a beautiful meal in Sushi Art.

Nourish your body from the inside out x

 



Guest Post: The Food Medic

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This weeks blog post is a guest post by the inspiring Hazel Wallace, who is the founder of The Food Medic. Hazel has just released an e-Book “Clean Eats & Protein Treats”, full of delicious healthy, nutritious recipes. Hazel has provided Make & Bake From Scratch with a decadent but healthy raw fudge recipe for all my followers. Tease your taste buds in a nutritious fashion.

Fudge 1

Hazel Wallace, founder and director of The Food Medic, is a medical student studying in Wales. She is originally from Co.Louth in Ireland but moved to Cardiff to pursue a degree in Medical Sciences (Bsc). Following from this she continued her studies and enrolled in graduate entry Medicine (MBBcH). She is now entering her fourth year.

The Foodmedic arose from her medical background and interest in nutrition and fitness. She set up her blog in August 2013. Her idea is to show people that eating healthy or ‘clean’, can be enjoyable, uncomplicated and easy to incorporate into an everyday busy lifestyle.  On her blog you will find healthy recipes, many including protein powders, but also non-protein containing recipes and savoury dishes. She has just released her first recipe e-book ‘Clean Eats and Protein Treats’ which is available to buy through a number of distributors namely; Amazon and i-tunes.

You can find out more about the e-book here:

http://thefoodmedic.co.uk/2014/05/22/the-food-medic-clean-eats-and-protein-treats/

Make sure to follow The Food Medic  for more healthy treats, nutrition tips and advice :

www.thefoodmedic.co.uk

Twitter: @thefoodmedic

Instagram: @thefoodmedic

Fudge 2

Hazel’s Raw Fudge

Ingredients

(Makes 20 pieces)

2/3 Cup of Nut butter

¼ cup of raw cacao powder

¼ cup of Lucy Bee’s coconut oil

1 tbsp of Organic Burst Maca

2 tsp of vanilla essence

1/3 cup of agave nectar/organic honey

Extras: raw cacao nibs, roasted hazelnuts and goji berries

Method

  1. Bring a saucepan of shallow water to boil and then turn the heat down to simmering. Add the ingredients, apart from the ‘extras’, to a mixing bowl and place over the saucepan of hot water.
  2. Stir constantly for approximately 1-2 minutes until the mixture is completely combined. Be careful not to overheat the mixture as this will disturb the texture of the fudge.
  3. Line a baking tray (I used a bread tin!) with cling film and pour the mixture into the tray.
  4.  4. Cover with cling film and pat down the mixture so the top layer is even.
  5. Chill in the fridge for approximately 1hr, or until the mixture is solid, and remove from the cling film. Chop into bite sized pieces and store in a jar in the fridge.

Twitter: https://twitter.com/_HazelWallace

Instagram: http://instagram.com/thefoodmedic

Blog: http://thefoodmedic.wordpress.com/

Nourish your body from the inside out x


Longevity Feature May – June: Smoothie Recipe

Review: Bodytree Studio & Nectar, Abu Dhabi.

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“Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes.” ~ Thich Nhat Hanh.

As the weeks roll into one another I am slowly piecing together all the health & wellness places in Abu Dhabi. My most recent discovery is the Bodytree Studio . They offer an array of classes from Yoga, Pilates, Ballet, Barre and Zumba. Pre and post natal Yoga and Pilates classes are offered as well as breast-feeding support education. I have taken a fancy to Ashtanga Yoga and class members vary from beginners (like me) to super yogis. They sell beautiful active wear for ladies, brands like Onzie and Lorna Jane. The vibe in the studios is very chilled, friendly, relaxing and helpful. Nestled in the Bodytree Studio is a cafe called Nectar.

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For me, Nectar is a little slice of heaven. It offers juices, smoothies, fresh wheatgrass shots, ginger shots, coffee and tea. You can pop in after a class, chill out and have a chat with fellow class members. Nectar grow their own wheatgrass and make their own cashew milk. There is both dairy and non dairy options.

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Today I tasted a “Bounty Smoothie”, the staff are exceptionally helpful, I asked to omit dates and add some cacao nibs as I do not have a sweet tooth. They can tailor the juices and smoothies to your taste buds and there is the option to add organic whey protein, chia seeds, goji berries  or manuka honey. The smoothie was delicious and satisfying. I will be ordering it again.

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DSC_4185So whether you are looking to join a class or chill out in Nectar you will get your health fix in Bodytree Studio. I will be back.

Nourish your body from the inside out x

 

 


Baked Eggs

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All happiness depends on a leisurely breakfast. ~John Gunther

Boosting your veggie intake for breakfast is a great way to hit your 5 a day. It will fill you up, enhance your vitamins and mineral intake and tastes delicious. Baked eggs are eggs baked in a cast iron pan and loaded with whatever vegetables in the fridge. I had cherry tomatoes, red peppers, cucumber and mint. I added tomatoes and red peppers and cumin to the baked eggs. I prepared side dressing of cucumber, mint and cottage cheese. Surprisingly, it complimented the baked eggs very well.  Don’t knock it, till you try it.  Chill out with warm water and lemon, coffee or green tea while you wait for the palpable smell to waft throughout the house.


What you will need:

* Cast Iron Pan was used to bake the eggs in the oven.

Baked Eggs

5-6 Free Range Eggs

Handful Cherry Tomatoes (washed)

1 Red Pepper (washed and chopped)

1 tsp. Cumin

Salt & Pepper to season

Cucumber & Mint Dressing

2 Small Cucumbers, washed

Handful Fresh Mint Leaves

1/4 cup Cottage Cheese

Pinch of Sea Salt 


Preparation:

Baked Eggs

  • Preheat the oven to 150 degrees. Baking time 35-40 minutes, this will vary with ovens.
  • Whisk 5-6 eggs add cumin, salt and pepper.
  • Wash and prep cherry tomatoes and red peppers. Grease the cast iron pan with 1 tsp of olive oil/coconut oil. Pop veggies in the pan.
  • Pour whisked eggs over the veggies and pop in the oven to bake.

Cucumber & Mint Dressing

*Food processor was used to make the sauce.

  • Wash cucumber and mint leaves, dry off excess water.
  • Pop cucumber, mint and cottage cheese in food processor, blend till combined. I left it chunky.
  • Season with salt.

Serve up and devour.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x


Eating clean – an irrational fixation on health?

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Lynne Whelehan:

Eating Clean Debunked by Gluten Free Rosie

Originally posted on Gluten Free Rosie:

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I love this picture. It was created by a chemistry teacher to debunk the misconceptions, and hype surrounding chemical-free, clean-eating living.

People today are so scared of chemical sounding names in food, but even eggs contain formaldehyde and E numbers!

We should be certainly be careful about what we eat for good health, but avoiding specific foods without rational reason can have dangerous consequences. As a regular user of social media, I’m tired of seeing young, impressionable, girls on Instagram and Twitter being led to believe they must avoid certain “unclean” food groups so they can be healthy, ‘glow’, or melt away their fat. Searching the hashtag: #eatclean on Tumblr highlights a darker, more obsessive side to this “healthy” movement: thinspo pictures, obsessive shopping lists and blogs about diets devoid of so many food groups, the person is living off just fruit and vegetables (or just vegetables if fruit is…

View original 418 more words


Coconut & Almond Bliss Balls infused with Cashew Saffron Mylk

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coconut almond bon bon

“The body is both a temple and a perfect machine. Our bodies have within them a healing potential, and we nourish this potential with the pure and simple foods found in nature”, Angela Lindvall.

Healthy eating does not have to be monotonous. There is a smorgasbord of food to experiment with in the kitchen to create healthy sweet treats. Staples in the my kitchen for sweet treats consist of desiccated coconut, ground almonds, goji berries, raisins, dates, cacao nibs and powder, different types of raw nuts and rice syrup. Today I made “Coconut & Almond Bliss Balls infused with Cashew Saffron Mlyk”. I could have left out the word “infused” but I thought it sounded more grand.  I recently came across Essentially.  Essentially is a raw juice company based in Dubai. They produce the Cashew Saffron Mlyk its contains cashew, water, agave nectar, coconut butter, vanilla, cardamom, cinnamon and sea salt. We are in the middle of Ramadan in Abu Dhabi and these bliss balls would be a great Iftar treat as they have great Arabian flavours.


What you will need:

1 cup Desiccated Coconut

1/2 cup Coconut Flour (sold in Lulu Hypermarket)

1 cup Ground Almonds

Vanilla Pod

1/4 cup Rice Syrup (sold in Lulu Hypermarket)

4-5 tbsp. Cashew Saffron


Method:

  • Food Processor: add desiccated coconut, coconut flour, ground almonds, vanilla and blitz.
  • Combine rice syrup and cashew saffron – blitz until paste formed.
  • Scoop: use a tablespoon measurement to scoop out the mixture and roll into delicious Bliss Balls.
  • In two separate bowls add desiccated coconut and raw cocoa powder. Roll the individual balls in the mixture to cover evenly (as you can see from the supporting photographic image).
  • Pop in the fridge for 25 minutes before serving.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x


Coconut + Cinnamon + Raisin Loaf

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coconut cinnamon raisin loaf

Todays recipe is Coconut + Cinnamon + Raisin Loaf. All three go hand in hand in creating  a loaf that you would happily eat in one sitting. However, that is not recommended for health reasons but don’t let me stop you. I found it tasted nicer the second day so try and save some. Wrap it in foil and store in the fridge. I made some raw strawberry chia jam to accompany the slices into my mouth. Anywho without further ado let me jot down this delicious recipe.


What you will need:

3 Banana’s

1/4 cup Extra Virgin Olive Oil (any oil will do)

1/4 cup Almond Milk

4 Free Range Eggs

1/2 cup Coconut Flour

1/4 cup Chia Seeds

1 tbsp. Cinnamon

1/4 cup Raisins ( I like Sunmaid)

1 tsp. Baking Soda

2 scoops Optimum Nutrition Natural Whey (Vanilla)

How to construct the loaf:

  • Preheat oven 150 degrees. I reduced the oven temperature to 130 after 30 minutes. Line a loaf pan with greaseproof paper.
  • In the food processor add bananas, oil, milk, eggs and blitz.
  • In a separate mixing bowl pop in coconut flour, chia seeds, cinnamon, raisins baking soda and whey protein powder. Fold the wet mixture into the dry mixture and evenly combine until a batter is formed.
  • Pour into loaf pan. Bake for 45-50 minutes , keep a close eye on the loaf. Use a toothpick to dunk in the middle of the loaf to ensure it is fully cooked. Allow to sit for 5-10 minutes once removed from the oven. As you can see from the image it came out very moist.
  • Slice it up and chill out with a herbal tea or coffee.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x



Super Spud Knockout: White vs Sweet

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Potatoes

Image Source

There is always a debate about which spud reigns supreme. Some argue that the white potatoe is better , others fight for the sweet potatoe. Question is do we really know which one is better and why? I recently came across an article on the Health Hub from Cleveland Clinic which outlines the nutritional benefits of each. It was a very informative article which I will outline below and also attach a link to the article on the Health Hub.


Nutritional Breakdown

According to the Health Hub both spuds are an excellent source of fibre. Fibre can help prevent colorectal cancer and alleviate digestive issues. Another added bonus is that fibre fills you up so you won’t be picking between meals. The skin on the spud packed with nutrients and insoluble fibre and this provides roughage which will prevent constipation.

Based on the evidence provided by the Health Hub we can see the nutritional breakdown below of each spud. The white potatoe on the left and the sweet potatoe on the right. For the purpose of this knockout the potatoes were baked with skin on and no butters/oils were used.

 White vs Sweetbreakdown

Source

Benefits of Vitamins & Minerals

nutritional

Source

Calorie Breakdown

White vs Sweet

calories

Source


Based on the evidence provided the sweet potatoe reigns champion, however, both spuds provide beneficial micronutrients in the diet. A sweet potatoe will provide you with more vitamin A and C. It has less calories, more fibre and overall lower total carbohydrates even though its sugar content is higher than white. In saying that it is important to eat a wide variety of foods in your diet and choose colour vegetables. Sometimes a white potatoe may be more suitable to a recipe or economical. Frying foods will reduce nutritional content, therefore, steaming and baking is a great way to retain valuable nutrients.

For more information click Health Hub Cleveland Clinic


Fashion Meets Fitness

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The times they are a changing. The activewear market is expanding by the day and retailers are producing many fashion meets fitness must haves. From positive slogans to print compression tights women are spoilt for choice. The post workout look is becoming very fashionable. Here are some of my favourite must haves at the moment.

Charli Cohen “Dressed to Kale” Tees

Charli Cohen

Charli Cohen Source

Black Dance Pant by The Upside

Black Dance PantsThe Upside Source

Adidas ZX Flux Trainers

Adidas ZX FluxSource

Nike Pro Indy Sports Bra

Nike Pro Indy

Nike Source

What is your fashion fitness sweet spot?


Healthy Buns with Coconut Cream Frosting

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This week I ordered an organic vegetable box from Ripe  it arrived full of delicious vegetables, all locally produced. Inside the box there was organic beetroot. I have always been curious to bake healthy buns using beetroot, so I gave it a whirl and the results were surprisingly very satisfying. So, don’t knock it till you bake it!

Aside from beetroot , I made my own applesauce to sweeten and to add moisture and keep it spongy. This allowed me to omit oil/fat, so these tasty little numbers are packed with vegetables, fruit and low in fat, yet still tasty. Beetroot is a nutrient dense food containing folate , vitamin C, fibre, potassium and low in calories. Its bright colour means it contains anti-oxidants. Apples are rich in fibre both soluble and insoluble. They contain phytochemicals which may play a role in fighting cancer and heart disease.

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I frosted the buns with coconut cream, lemon and orange zest creating a sweet and tangy combination. The coconut cream frosting is basically a block of Biona coconut cream melted with added stevia/honey/maple syrup/coconut sugar, whatever your sweetener of choice is. It is a very simple and easy recipe to create in the kitchen.

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Ingredients

1.5 cups Almond Flour

1/4 cup Coconut Flour

2 large Beetroots, grated (you will need to boil beforehand and peel)

2 Apples (applesauce)

2  Free Range Egg Whites

1 Whole Egg

1 Vanilla Pod

4 sachets of Stevia

1 tsp. Cinnamon

1/4 tsp. Baking Soda

Coconut Cream Frosting

1 block Biona Coconut Cream, melted

1.5 tbsp. Honey/Maple Syrup/Coconut Sugar

Method

  • Preheat your oven to 170c. This can vary with ovens.
  • Beetroot: boil beforehand, will take up to one hour. They are ready when soft in the middle, poke with a fork to examine how tender they are. Peel and grate.
  • Applesauce:  wash and chop apples, remove core. Pop in food processor and blitz until smooth consistency.
  • Combine: almond flour, coconut flour, grated beetroot, applesauce, eggs, vanilla, stevia, cinnamon and baking soda into a large bowl.
    Mix: well with a spoon until well combined.
    Spoon: into bun cases in the bun tray.
    Bake: for 30 minutes until cooked through.
    Remove: from the oven and allow to cool.
  • Once they are cooled, prepare the coconut frosting. Pop the block into a mixing bowl and melt over boiling water. Add sweetener and stir until well combined. Cover your buns in coconut cream and the zest of a lemon and orange.

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Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x


Review: Sushi Art Restaurant, Abu Dhabi

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Since moving to Abu Dhabi I am on the hunt for restaurants that offer a nice broad range of healthy foods. I will admit they are as rare as hen’s teeth. Upon reflection South Africa was oozing with health food restaurants tailoring to your dietary needs. This isn’t a bad thing for Abu Dhabi, it means there is  opportunities/openings for business to flourish by offering a broad range of healthy food options. You really need to sift through the pile and find the hidden gems. One hidden gem which I have discovered is Sushi Art in The Galleria in Abu Dhabi. If you are looking for a nice place to eat this weekend, I suggest you pencil this place on the list.

The menu is extensive from edamame beans, miso soup, seaweed salads, sushi platters, sashimi, hand rolls and tartares. Rehydrate with a green tea or coconut water. Below are some images I snapped there on my visit and also what I ate.


DSC_4116Sushi Art Abu Dhabi

DSC_4130Nevada Hand Roll: Shrimp, Avocado, Mayonnaise & Mint – the mint addition was superb. Price: AED 28.00

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Hawaiian Roll: Shrimp, Basil, Avocado, Salmon & Kiwi with Mango Yuzu Sauce – basil & kiwi are a great combo, I will be adding to my salad mixes in the future. Price: AED 42.00

DSC_4146Salmon Ikura: Cheese, Cucumber, Avocado wrapped in Salmon topped with Salmon Roe. Price: AED 40.00

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Sea Bream & Mango Tartare: Mango, Avocado & Lime Zest – this was my favourite, it was so light and  fresh flavours from the mango and lime. Price AED 70.00

I really enjoyed the food, there is a great vibe in the place too. So this weekend after a pumping workout go and treat yourself to a beautiful meal in Sushi Art.

Nourish your body from the inside out x

 


Guest Post: Coconut Chicken Curry by Tess Ward, Chef and Food Writer

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Tess Ward, Chef and Food Writer and Creator of http://www.tessward.com

 – Cookbook ‘The Naked Diet’ released with Quadrille April 2015

Tess Ward

Perhaps I have always been a little biased when it comes to healthy food. I grew up in a household when ashwaganda, chia and spirulina were as common as milk and sugar, (not that I gave two hoots about them, then) but I certainly had a lucky head start. It was only after getting very ill in India (amoebic dysentery and a parasite that was undetected for 5 years) that I started to take a true interest in wholesome healthful cooking. It was a process of trial and error, learning as I went, followed by an intensive course at Le Cordon Bleu (training as a chef) then a year studying at the Institute of Integrative Nutrition. I quickly learnt that we put into our body everyday is crucial. It is responsible creating out energy, optimising body function and giving us energy and keeping us vibrant and well.

I now feel blessed for my experiences, some of which I didn’t appreciate at the time, and am grateful that it is now my job to share good food with others and work create recipes for others to enjoy. Many thanks to the lovely Lynne for allowing me to share one of my favourite quick and easy curry recipes with you, her lovely readers.

Let me just say now, I advocate the quinoa burger and nut milk revolution as much as the next healthy foodie, but I feel the importance of good quality meat is getting lost somewhere along the way. Meat is good, it provides protein, beneficial vitamins and effectively satiates the body. It is also damn delicious but it has to be good quality. Free range and organic meat I am a stickler for. I feel it is better to have two days a week without so you can splash out on better quality when you do. It is also more cost-effective to buy the cheaper and tastier cuts, like drumsticks then the breasts.

It is all about supplementing the good stuff with more good stuff and finding cheats and tricks to make your favourite foods easy, quick, healthful and delicious.

This curry is lovely with the addition of wilted spinach, steamed broccoli or sautéed kale. Although it is really inauthentic, I like to serve it with Tzatziki and steamed or egg fried rice too.

Here are a few easy kitchen swaps :

  • single cream for coconut milk
  • wheat-based pizza dough for spelt, or gluten-free (I have a great spelt pizza recipe on http://www.tessward.com)
  • sugar for honey, or coconut sugar
  • homogenized cows milk for nut milk
  • sunflower oil for coconut oil
  • margarine for grass-fed butter
  • sweet chilli sauce for harissa

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Coconut Chicken Curry

Serves 4

  • 400ml can coconut milk
  • small bunch coriander
  • 6 large garlic cloves
  • small piece fresh root ginger, quartered
  • 1-2  green chillies
  • 2 tbsp coconut oil
  • 8 skinless chicken thighs or drumsticks
  • 1 medium onion, finely chopped
  • 1 tsp cinnamon
  • 1½ tsp cumin powder
  • 2 tsp coriander seeds
  • 1 tsp madras curry powder

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Method:

  • Toast the coriander seeds in a dry pan and set aside. Repeat this process with the remaining spices, to release their flavour.
  • Whizz together the spices, garlic, coriander stalks, onion, ginger and chillies in a food processor with a little water to make a paste.
  • Heat the oil in a large non-stick pan. Brown the chicken pieces well on all sides, then remove. Add  paste to the pan, then cook until most of the liquid has evaporated.
  • Return the chicken, then add the coconut milk. Bring to a boil, cover the pan, then cook for 40-50 mins, removing the lid halfway through cooking so the sauce can thicken. Check the chicken is cooked, stir in the tamarind paste, season to taste, then add a splash of water if the sauce has thickened too much.

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