Chocolate Orange Protein Brownies

Recipes | February 1, 2016 | By

Chocolate Orange Protein Brownie

Chocolate Orange Protein Brownies
We all love a bit of chocolate, and if it is β€œhealthy” then that makes it even better. This recipe is brimming with anti oxidants, protein, fibre and good fats - perfect for your heart.
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Ingredients
  1. 1 tin black beans ( 260g drained weight)
  2. 3 Eggs
  3. 60g Cacao ( raw if possible or if not something like Green & Blacks)
  4. 1/2 tsp Orange Essence
  5. 1 tsp Vanilla Essence
  6. Zest & juice of 1 orange
  7. 4 Tbls Honey
  8. 85g Coconut Oil
  9. 30g Butter
  10. 75g Pistachios ( or walnuts, almonds, cashews)
Instructions
  1. Preheat oven to 170
  2. Rinse and drain black beans
  3. Put Black beans into food processor with all the ingredients except the nuts and blend until smooth
  4. Put 3/4 of the nuts in and blend for a couple of seconds so there are still pieces of nuts
  5. grease either a china or glass container ( 20cm x 20cm) or use molds.
  6. Pour mixture in the containers and sprinkle the top with the remaining nuts.
  7. Cook for 20-25minutes
  8. You want to take them out of the oven when they are still slightly "wobbly" to get that lovely moist brownie texture.
  9. Leave them in the containers to cool and then place int he fridge. Cut them into pieces once cold.
  10. Keeping them in the fridge will retain the moistness in them.
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Breakfast Oat Pancakes

Recipes | January 23, 2016 | By

Breakfast Oat Pancakes

Breakfast Oat Pancakes
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Ingredients
  1. For the Pancakes
  2. 3/4 Cup Oats
  3. 1 level teaspon baking soda
  4. 2 Eggs
  5. salt & pepper
  6. Butter or coconut oil to cook in
  7. Topping
  8. Smoked Salmon
  9. Spinach
Instructions
  1. Place oats, baking soda & salt and pepper into small blender and pulse to make the oats more like flour.
  2. Add the eggs and pulse until all combined
  3. Leave to rest for a couple of minutes
  4. In a frying pan add the butter or coconut oil and heat up
  5. Spoon the mixture into the pan to make pancakes ( I made 6 with this mixture).
  6. Cook for a couple of minutes until brown.
  7. Transfer to a plate
  8. Add the spinach to the pan and cook for a minute or two until it has wilted.
  9. Layer the pancakes with smoked salmon and spinach, and you can create stacks or just layer each one .
Notes
  1. Alternatives would be to layer with bacon and tomato and spinach
  2. Or you can also add a poached egg onto the top
  3. Serve with a delicious cup of organic coffee, the perfect way to start the day
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Beetroot and Orange Salsa

Recipes | November 29, 2015 | By

Beetroot and Orange Salsa
It is great served with the Beetroot and Black Bean Burgers. The salsa also makes a great side when served with a salmon steak, or it would work with any fish.
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Ingredients
  1. 1 cooked Beetroot
  2. 1 chopped red onion
  3. 1 chopped red chilli
  4. 1 orange peeled and chopped
  5. Juice 1/2 orange
  6. Salt & Pepper to taste
  7. Handful of chopped coriander
Instructions
  1. Chop all the ingredients and combine together.
  2. If you want a chunky salsa use a hand blender and blitz for a few seconds to leave some chunks.
  3. For a smoother salsa blitz for a little longer.
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Beetroot and Black Bean Burgers

Recipes | November 29, 2015 | By

 

Beetroot and Black Bean Burgers
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Ingredients
  1. 1 large can Black beans ( 500g drained weight)
  2. 2 grated Raw Beetroot
  3. 1 chopped Red Onion
  4. 1 clove garlic
  5. Fresh chilli ( 1 or more according to how spicy you want them)
  6. Fresh chopped coriander ( a handful)
  7. 1 tsp smoked paprika
  8. Juice 1/2 orange
  9. 1 cup ground oats
  10. Salt & Pepper to taste
  11. Coconut OIl or Olive oil for cooking.
Instructions
  1. 1. Chop onion and garlic, put some oil in a pan and cook the onions and garlic until softened.
  2. 2. Add the chopped chillies and smoked paprika and thoroughly mix.
  3. 3. Drain the black beans and rinse in water. Add to the onion mix and allow to cook for a couple of minutes.
  4. 4. Add the grated beetroot, chopped coriander and orange juice.
  5. 5. Season with salt and pepper to taste.
  6. 6. Using a hand blender partially blend the mixture, but do not blend completely as you want to maintain some texture.
  7. 7. Add the ground oats stiring as you do, so that the mixture then has a firmer consistency.
  8. 8. Place the mixture in the fridge for a minimum of 1 hour .
  9. 9. Preheat the oven to 170.
  10. 10. Lightly oil a baking tray , and then make "burgers" with the mixture, placing on the tray.
  11. 11. Cook for 30 mins in the oven turning halfway through.
  12. 12. Serve with some beetroot and orange salsa and salad, or as in the picture with beetroot hummus and apple.
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Banana Pancakes

Recipes | November 27, 2015 | By

Banana Pancakes

Quick and easy Banana Pancakes
A quick and easy breakfast. You can always double the recipe and keep them in the fridge to snack on, or for the following day.
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Ingredients
  1. 1/2 Cup Oats
  2. 1 banana
  3. 2 eggs
  4. 1 tsp cinnamon
  5. 1 tbls peanut butter ( optional)
  6. Butter or coconut oil for cooking.
  7. Topping
  8. 1 cup Frozen berries ( blueberries, raspberries or mixed berries)
Instructions
  1. Place oats in a food processor and blend to make it look like coarse flour.
  2. Add the eggs, banana, cinnamon (and peanut butter if you want ). Blend until smooth.
  3. Place some oil or butter in a frying pan and spoon in the mixture. Dependent on the size of your frying pan you may be able to do 3 or 4 at a time. It will make around 9 pancakes in total.
  4. Cook for a minute or so on each side, until brown.
  5. To make the fruit topping, add 1/4 cup boiling water to the frozen fruit and blend. If it is still too cold, it can always be placed in the microwave for 30sec to take the chill off it.
  6. To serve
  7. Stack the pancakes , layering with the fruit sauce.
  8. Enjoy πŸ™‚
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Beetroot and Wasabi Hummus

Recipes | November 21, 2015 | By

Beetroot and wasabi Hummus

Beetroot and Wasabi Hummus
This is a great variation of hummus. Using raw beetroot makes it taste more"earthy" than cooked beetroot but you can use either. It is great served with slices of apple, or you can make a wrap with slices of roast beef and spread the hummus on the beef.
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Ingredients
  1. 2 beetroot ( cooked or raw)
  2. 1 jar chickpeas drained (400g)
  3. 1 tablespoon tahini
  4. 1 tablespoon wasabi ( add more or less dependant on how spicy you like it)
  5. 2 tablespoon Olive oil ( or more to get desired consistency)
  6. 1 clove garlic
  7. Juice of 1 lemon
  8. Salt & Pepper to taste
Instructions
  1. Chop the beetroot into smaller pieces
  2. Place all ingredients into a food processor and blitz until you get desired consistency, adding olive oil as required. Cooked beetroot will not require as much oil as raw beetroot.
  3. Taste to check on strength, adding more wasabi if needed.
  4. This is great served with pieces of apple,
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Chocolate Topped Ginger Bars

Recipes | July 15, 2015 | By

Chocolate Topped Ginger Bars
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Base
  1. 250g Almonds
  2. 250g Dried Apricots
  3. 2 tsp powdered ginger
  4. 3 tbl coconut oil
For the topping
  1. 200g 70% cooking chocolate
  2. 1 tbls butter
Instructions
  1. To make the base blitz the almonds, apricots and powdered ginger in a food processor, till the nuts and apricots have broken down and are like big crumbs. ( You can taste to see if enough ginger and add more if required)
  2. Melt the coconut oil and then slowly add this to the food processor until it has all combined.
  3. Take the mixture and place it in a flat tin or tray. Press the mixture evenly into the tin at the depth you want the bars to be.
  4. Place this in the fridge to cool.
  5. Break up the chocolate and place in a glass bowl. Place the glass bowl in a saucepan of almost boiling water. Do not let the water get into the chocolate as this will stop it from melting properly.
  6. Add the butter and stir until all the chocolate and butter have melted and mixed together.
  7. Spread the chocolate topping over the base, and put back in the fridge to set.
  8. Once the chocolate has set you can then cut into bars and enjoy .
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Chocolate Chia Pudding cake

Recipes | June 16, 2015 | By

Chocolate Chia Pudding cake
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Ingredients
  1. Chia Pudding Topping
  2. Topping
  3. 500ml Coconut or Almond Milk
  4. 200g Chia seeds
  5. 4 tbls cocoa powder
  6. 1 tbls Honey
  7. Zest & juice of 2 oranges
  8. Base
  9. 200g Almonds
  10. 200g Figs
  11. Zest of 3 oramges
  12. 1tbls honey
  13. 4tbls coconut oil
  14. Orange Tahini Sauce
  15. 2 tbls tahini
  16. Juice of 4 oranges
  17. 1 tbls honey
Instructions
  1. Place the coconut or Almond milk, cocoa powder, honey, zest and juice of oranges in a bowl and mix together. Add the chia seeds, and then cover and place in a fridge to "set". It needs to be left for a minimum of 2 hours, but can be left longer.
  2. To make the base place the figs and almonds in a food processor and blitz. Melt the coconut oil and pour this and the honey in, continuing to blitz.
  3. Place the mixture into the bottom of a cake tin ( ideally with one the side can come off) and press it down so that it covers the bottom evenly.
  4. Leave in the fridge to cool for a minimum of 1 hour.
  5. After the base and topping have been left to set, pour the chia seeds on top of the nut & fig base. Smooth it so that it covers the whole base, and again leave in the fridge, until it is ready to be served.
  6. To make the sauce place tahini, orange juice and honey in a food processor and blend. Put into a jug for serving.
  7. When ready slice the pudding and serve with the orange tahini sauce. Enjoy πŸ™‚
Notes
  1. This is best made in a cake tin, which you can remove the sides , 20cm diameter
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Egg fried Broccoli Breakfast

Recipes | March 5, 2015 | By

Sometimes it can be difficult to know what to have with eggs if you are trying to avoid bread.  We have been brought up that eggs for breakfast must involve some buttered toast for the eggs to be put on top of or used to dip into the eggs.  It is also the case that the only vegetables we tend to eat at breakfast are tomatoes and mushrooms.

This morning I decided to experiment with broccoli – a vegetable that is always in my fridge.  This took me 10 mins to prepare and cook, enough time for the coffee machine to heat up and make a lovely cup of coffee to serve with it

Egg Fried Broccoli Breakfast
Serves 1
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 2 Eggs
  2. 1 Tomato
  3. 1 head of broccoli
  4. butter or coconut oil
  5. Salt & pepper to taste
Instructions
  1. Either roughly chop the broccoli then place in a food processor and blitz until it turns into very small pieces ( like rice) or finely chop the broccoli by hand until it is very fine.
  2. Put some butter or coconut oil in a frying pan and cook the broccoli for a couple of mins
  3. Chop a tomato and add that to the broccoli and cook for a further minute.
  4. Beat the eggs , adding salt and pepper to taste and add to the pan, stir continuously until the eggs are cooked to your liking – will be 1-2 mins
  5. Serve and enjoy
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Variations on a theme of Hummus …….Red Pepper & paprika ( no 1)

Recipes | July 8, 2013 | By

It is getting to that time of year in the Algarve, when it is too hot to be in the kitchen for long during the day, and with the lovely sunny days you want to make the most of the time outside.

Hummus is a great staple to have in the fridge.  Perfect for having with salads in wraps and as a dip, and to grab as a quick and healthy lunch or snack.

It is one of my favourite quick and easy foods to have, and there is normally a tub of it in the fridge.

There are so many different ways in which to vary hummus and I have been challenged with coming up with 101 variations so this is the first and look out for another 100 in the coming weeks and months πŸ™‚

This recipe can be prepared whilst making your morning cup of coffee it really is that quick.  All you need to do is put all the ingredients into a food processor and blend, or use a hand held blender ( but if you are going to be blending your coffee & coconut oil make sure you wash it first !! )

 

Red Pepper and Paprkia Hummus
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. Drained can / jar of chick peas
  2. 1 clove garlic
  3. 1 tablespoon tahini
  4. Jar of red peppers – drained and use 4 pieces so it is the equivalent of 2 peppers
  5. 1 teaspoon smoked paprika
  6. Salt & pepper to taste
  7. Olive oil ( if you are like me and don't measure much it is about 4 good glugs, or around 1/2 cup)
  8. Water – add as required at the end if it needs a little more liquid
Instructions
  1. Blend all the ingredients together, adding the oil bit by bit. To get the desired consitency either add more oil if necessary or you can add some water to it.
  2. Serve with vegetables to dip into. Spread on a slice of ham or turkey and roll up as a wrap, or just dunk a carrot.
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