VANILLA ‘NICE CREAM’ BREAKFAST BOWL

Breakfast, brunch, dairy free, Desserts, exercise, fitness, food, free from, fruit, Fruits, fun, Gluten Free, health, Healthy, healthy food, ice cream, meat free, nice cream, nicecream, nutrition, nuts, plant based, quick, raw, raw till four, recipes, rt4, seeds, smoothie time, smoothies

B&V smoothiebowl main

Preparation & cooking time: 5 minutes
Makes: 1 large portion

Here is another delicious nice cream breakfast bowl recipe for you today. They make such good, nourishing breakfasts getting you ready for the day ahead! The nice cream in this recipe is so good and is probably better than any vanilla ice cream that I have ever tried before! The good thing with making a vanilla nice cream is that you can literally put anything that you would like on the top as it will go with everything. I just can’t believe how simple, quick and delicious nice cream is and on top of all that it is healthy for you! You cannot go wrong making this! At the moment there are so many delicious fruits that are in season, so you can be as creative as you would like with the toppings. As I have said before in other recipes, use this as a general guide to create your own favourite versions with your favourite fruits and seeds etc.

Ingredients:

  • 3 frozen bananas
  • 1 tablespoon ground flaxseed
  • 1 teaspoon ground almonds
  • 1 teaspoon vanilla extract/paste
  • A handful of strawberries
  • A handful of blackberries
  • A handful of blueberries
  • 1 teaspoon chia seeds
  • 1 teaspoon mixed seeds (sunflower, linseed, pumpkin)
  • The zest of 1 lime

B&V SB second

Method:

1.   Put the bananas, ground flaxseed, ground almonds and vanilla extract/paste into a blender with a tiny dash of water and blitz until you have a thick and deliciously smooth nice cream.

2.   Pour the nice cream into a bowl and in whatever decoration that you fancy arrange the rest of the ingredients on the top.

There you have it, a really healthy and quick breakfast that will leave you feeling amazing and energised! I hope you like it.

Nutrition:

(see Know Your Food Page)

Bananas: Bananas not only taste great but they are also a great source of vitamin B6 as well as a moderate source vitamin C, manganese and dietary fibre.

Flaxseed: Flax seeds are a great source of omega-3 fatty acids. They are high in vitamin B1, dietary fibre, magnesium and phosphorus and also offer moderate levels of vitamin B3, B5 and B6.

Almonds: Almonds are a nutritionally dense food rich in the B vitamins, vitamin E and the essential minerals calcium, iron, magnesium, manganese, phosphorus and zinc.

Strawberries: Strawberries are a great source of vitamin C and a good source of manganese.

Blackberries: Blackberries are a really good source of dietary fibre, vitamin C and vitamin K.

Blueberries: Blueberries are a good source of dietary fibre, manganese, vitamin C and vitamin K.

Chia seeds: Chia seeds are a great source of omega-3 fatty acids which contribute to the maintenance of normal blood cholesterol levels.

Sunflower seeds: As with nuts, seeds are a really great nutrient dense food that will provide so much when they are incorporated into your diet. Sunflower seeds are a great source of protein, dietary fibre, all of the B vitamins (B1, B3, B6 and B9 in particular) and they are an amazing source of vitamin E. They also contain high levels of dietary minerals including, magnesium, manganese, phosphorus, iron and zinc.

Pumpkin seeds: Pumpkin seeds are a great source of protein, dietary fibre, vitamin B3 (niacin), iron, zinc, manganese, magnesium and phosphorus. They also offer good levels of riboflavin, folate, sodium and potassium.

Lime: Limes, like with other citrus fruits, are an excellent source of vitamin C and dietary fibre.

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Tropical ‘Nice Cream’ Brunch

Breakfast, brunch, Desserts, exercise, fitness, food, free from, fruit, Fruits, fun, Gluten Free, Healthy, Holidays, ice cream, nice cream, nicecream, plant based, quick, raw, recipes, smoothie, smoothiebowl, smoothies, summer, Vegan, Vegetables, Vegetarian, what vegans eat, wholefoods

Tropical Brunch

Preparation & cooking time: 15-20 minutes
Makes: Enough for 4 people

When the summer comes around and the weather gets better (which is quite rare in the UK!) all I want to do is eat fresh fruit as I feel so good, hydrated and energised for the day ahead. There is so little energy used in digesting and converting fruit into energy that you instantly feel better and more awake. My girlfriend and I recently went to Barbados, where the weather was absolutely amazing, and all both of us wanted to eat was fresh fruit! There was nothing else that made us feel as good as eating watermelon in the sun every morning for breakfast! Recipes like this are a really easy way to impress people whilst there is literally no effort in making it. If you put a dish like this in the middle of the table it will WOW people as it looks so colourful and appealing but it is also amazingly tasty! It is also a great way to get a wide variety of fruits, nuts and seeds into your diet which will give you a wide array of vitamins, essential fatty acids and minerals. Use this recipe as a general guideline and not something that has to be followed meticulously as you can easily use any fruits , nuts and seeds that you wish. 

Tropical Brunch 2

Ingredients:

  • 1 small watermelon, cut in half, scoop one half out so you can use peel as a bowl and slice the other half into slices.
  • 1 honeydew melon, sliced
  • 1 large orange, sliced
  • 1 apple, sliced
  • 2 mangoes, that have been frozen
  • 3 bananas, that have been frozen
  • 1 peach, cut into slices
  • A handful of raspberries
  • A handful of pecan nuts
  • 1 tablespoon of mixed seeds (pumpkin seeds, linseeds, sunflower seeds etc.)

Method:

1.   Put the frozen mango and frozen bananas into a blender and blitz together until you have a nice thick and velvety smooth texture. This will take a couple of minutes. If the blender is having to work overtime and is struggling to blend the fruit then add a little drop of water to make the mixture a little looser, but don’t add too much as you want your nice cream to be nice and thick.

2.   Whilst the nice cream is blending, you can prepare your dish. In a big flat bottomed dish place the hollow half of the watermelon and arrange the rest of the sliced fruit around the outside so that people can just grab pieces easily.

3.   Once the nice cream is nice and smooth, spoon it into the hollow watermelon bowl and top it with the seeds, raspberries, pecans and peaches. I really like to grill the peaches as it gives them such a good flavour but if you are following a raw diet then you don’t have to do this.

That is it! Just put the bowl into the middle of the table and watch everyone dig in and really enjoy themselves!

Nutrition:

(see Know Your Food Page)

From now on, I am going to provide nutritional information along with my recipes to help me further my own knowledge and to hopefully help you understand what and why foods are good for us. By using this nutritional information you can start creating your own meals with the understanding of the composition of foods and what different foods will do for your body enabling you to get a really good balanced diet. I will deliver this information on an ingredient by ingredient basis detailing their composition and attaching links to a separate page where the benefits of all of the vitamins and minerals will be listed. I hope that you find this information helpful and that it plays a good role in the understanding and improvement of your diets.

Bananas: Bananas not only taste great but they are also a great source of vitamin B6 as well as a moderate source vitamin C, manganese and dietary fibre.

Mango: This is a really delicious stone fruit that is native to South and Southeast Asia (it is definitely one of my favourite fruits). Mangoes provide a good source of vitamin C, vitamin A and folate.

Watermelon: Watermelon is such a good fruit to eat on a hot day; for me it is one of the most refreshing fruits to eat as it is so hydrating. Watermelon, as you can probably tell by its name, has a high content of water (around 90%). It is also a good source of vitamin C and it is low in fat and sodium.

Honeydew melon: Like watermelon, honeydew melon is a really refreshing fruit and is made up of mostly water. Similarly, it also is a good source of vitamin C.

Oranges: As with most citrus fruits, oranges are an amazing source of vitamin C and they are also good sources of folate.

Apples: Apples are a significant source of dietary fibre with modest vitamin C content.

Raspberries: I love raspberries and I am just grateful that they are healthy for you! They are a great source of vitamin C, manganese and they are among the highest known in whole foods for dietary fibre (this represents 6% of their total weight).

Peaches: Peaches taste really nice (especially when grilled like in this recipe) and they contain diverse essential nutrients, however, they offer no significant values. They are a moderate source of vitamin C, vitamin B3 and vitamin E.

Pecan nuts: Nuts in general provide so many health benefits when included into your diet. Pecan nuts are a great source of manganese, zinc, magnesium, phosphorus, iron and vitamin B6. They are a good source of protein and unsaturated fats as well as being rich in omega-6 fatty acids. The list continues! They are also a moderate source of vitamin B2, B5 and B6. Including nuts into your diet can really have great effects as you can see from this copious list of vitamins and minerals that they contain.

Sunflower seeds: As with nuts, seeds are a really great nutrient dense food that will provide so much when they are incorporated into your diet. Sunflower seeds are a great source of protein, dietary fibre, all of the B vitamins (B1, B3, B6 and B9 in particular) and they are an amazing source of vitamin E. They also contain high levels of dietary minerals including, magnesium, manganese, phosphorus, iron and zinc.

Linseeds (Flax): Linseeds or flax seeds are a great source of omega-3 fatty acids. They are high in vitamin B1, dietary fibre, magnesium and phosphorus and also offer moderate levels of vitamin B3, B5 and B6.

Pumpkin seeds: Pumpkin seeds are a great source of protein, dietary fibre, vitamin B3 (niacin), iron, zinc, manganese, magnesium and phosphorus. They also offer good levels of riboflavin, folate, sodium and potassium.

Banana and Chocolate Breakfast Bowl

Breakfast, food, free from, Fruits, Gluten Free, Healthy, quick, Vegan, Vegetables, Vegetarian, what vegans eat, wholefoods

Breakfast bowl

Preparation & cooking time: 5 minutes
Makes: 1 bowlful

This type of recipe has become my go-to breakfast recently! Since I have started to eat these in the morning instead of cereals etc. I have felt so much more energised and ready for the day ahead. You can pack so many good ingredients into these that will give you energy for a really good amount of time. It is a really good opportunity to use superfoods *(flaxseeds, chia seeds, cacao etc.)* and is such a great way to incorporate them into your diet.

Ingredients:

  • 3 frozen bananas
  • 1 heaped teaspoon raw cacao powder
  • 1 heaped teaspoon ground flaxseed
  • 1 teaspoon ground almonds
  • A few drops of vanilla extract
  • 2 teaspoons mixed seeds (sunflower, pumpkin, linseed etc.)
  • 2 teaspoons chia seeds
  • A small handful of raspberries
  • A few gratings of orange zest

Method:

1.   Place the bananas, cacao powder, ground flaxseed, ground almond and vanilla extract into a blender and blend until you have a lovely smooth texture. You may need to give the blender a jiggle to get everything started. This should take a few minutes. Scrape down the sides of the blender if needs be as well.

2.   Place the smoothie into a bowl and then decorate the top with the raspberries, mixed seeds, chia seeds, and orange zest. You can be as creative as you like at this point. I like the look of making lines with the chia seeds and mixed seeds but you can make circles etc.

I hope you like this 🙂

* Flaxseeds are one of the richest, natural sources of the omega-3 fatty acid Alpha Linolenic Acid (ALA) which is great for brain power! This essential fatty acid is not naturally produced in the body so must be sourced from food. Flaxseed is also a great source of calcium which is needed for the maintenance of normal bones and teeth. It also contains Iron which is important in the formation of red blood cells and the transportation of oxygen in the body.

* Chia seeds are another great source of omega-3 fats which contribute to the maintenance of normal blood cholesterol levels.

* Cacao rich in calcium, iron, vitamin C and magnesium to help normal energy-yielding metabolism.

Spiced Orange and Chia Seed Cake with Coffee Ice Cream

Baking, coffee, Desserts, Gluten Free, Vegan, Vegetarian

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Makes: 12 portions
Preparation & cooking time: 3 – 3 1/2 hours (including freezing time for the ice cream) 

Hi guys! This post is my entry for PETA’s Great Vegan Bake-Off 2014. I only found out about the competition a few days back and I immediately thought that I had to enter for two reasons. Firstly, I think that PETA is an amazing organisation that has done a brilliant job of educating numerous amounts of people on the important issue of the treatment of animals within our society and I am sure their efforts will be seen even more in the future and secondly, it has given me a chance to practice my vegan baking! Since becoming vegan, baking really hasn’t been my strong point, however, I hope that you like my entry, a spiced orange and chia seed cake with a coffee ice cream! I decided to go for this combination as I love the partnership of orange with powerful spices as I think they really compliment each other and I had to follow one of the main elements of my blog by adding a coffee ice cream with it. For those of you who haven’t had the combination of orange and coffee before, you should definitely give it a go as they really do go well together! If anyone enjoys vegan baking then click on the link above and enter a recipe, it is great fun and for a great cause. I hope you like the recipe!

Ingredients:

  • 4 Oranges
  • 300g ground almonds
  • 300g light brown soft sugar
  • 1 heaped teaspoon chia seeds
  • 3 teaspoons baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon mixed spice
  • 1/2 teaspoons nutmeg
  • 1/2 teaspoon ground ginger
  • Orgran No Egg (a natural egg replacer), (7 teaspoons egg replacer to 14 tablespoons of water)
  • Dairy free chocolate (for decoration)
  • 2 Frozen bananas (peel and slice the bananas before freezing)
  • 2 shots of the best quality espresso you can get/make

Method:

1.   Place 3 of the oranges into a large deep pan and cover them with cold water. Bring the water to a boil, then place a lid over the pan, turn the heat down and leave the oranges to simmer for 2 hours. To check if the oranges are finished, slide a knife into the skin of the orange and if it goes in really easily and the inside of the orange has broken down then they are definitely done. Once the oranges reach this stage drain and leave them to cool in a colander.

2.   Whilst the oranges are cooling, you can prepare the ice cream. This is such a simple way of making really tasty (and healthy!) ice cream and it can be made into whatever flavour you fancy! Put the frozen banana slices and the 2 shots of espresso into a food blender and blend until you have a really silky smooth mixture. You can add whatever flavour you like to the banana base; I really like adding frozen berries to the mixture. Once the ice cream is silky smooth, pour it into a container, cover it with a lid (or cling film) and put it into the freezer. Simple!

3.   Once the oranges have cooled, slice each of them in half and remove any seeds. Roughly chop the oranges (skin an all!) and place them into a food processor and blitz until you have a smooth orange mixture. Preheat the oven to 160 C, then line an 8 inch (20cm) cake tin with grease proof paper and then grease with vegetable oil just to be sure that your cake will not stick to the tin.

4.   Put the orange mixture into a bowl and then place 450g of the mixture back into the food processor (you can then discard the rest, or keep it for another recipe) along with all of the dry ingredients (except for the chia seeds) and the 14 tablespoons of water and blend until you have a nice smooth batter. Once the mixture is smooth, mix in the chia seeds with a spoon. Pour the mixture into the prepared cake tin and put into the oven for 1 hour – 1 1/2 hours. Check the cake every now and then to make sure that it isn’t burning. If you feel the cake is colouring too quickly on the top, cover the tin with tin foil for the remainder of the baking time. To check if the cake is done, pierce the cake with a skewer and if the skewer comes out clean (without and cake mixture on it) then the cake is done. Keep the cake in the oven until it has reached the point where the skewer comes out clean. Once the cake is cooked, place the tin on a wire rack and once the cake has cooled completely, remove the cake from the tin.

5.   Now you are ready to plate up! Take a generous slice of cake and place it in the middle of the plate, then put a nice spoonful of the ice cream on the top of the cake and top this with the zest of the remaining orange and some chocolate shavings!

I really hope that you like this recipe and give it a go! 🙂

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Banana bread with fresh bananas, caramel sauce & creme fraiche!

Baking, Bread, Desserts, Vegetarian

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Makes: 1 loaf
Preparation & cooking time: 1 hr 30 minutes

This a great recipe for a nice and easy bake on the weekend. It is awesome because everyone (including myself!) always has some bananas left in the fruit bowl at the end of the week that are past their best, that are bruised & turning black and will undoubtedly be chucked into the rubbish bin at some point; but for this recipe, the riper the banana, the better the bread tastes! It is a versatile bread as you can have it as a dessert (as I am doing with it) with some ice cream or it makes a brilliant breakfast toasted with some jam!

Ingredients:

  • 500g really ripe bananas
  • 400g sugar
  • 4 eggs
  • 150 ml soy milk (or almond milk)
  • 10g baking powder
  • 10g baking soda
  • 500g bread flour
  • 200g vegetable oil
  • 1 extra banana
  • 150g sugar
  • 300ml soy cream
  • 80ml water
  • Creme fraiche
  • Dark chocolate

Method:

1.   Preheat your oven to 150 C.

2.   In a large bowl, mix together the ripe bananas and the sugar until it is a smooth and creamy consistency. Add in the eggs, soy milk and vegetable oil and mix again until smooth. Finally, sieve in the bread flour, the baking powder and baking soda and mix really well so that all of the ingredients are nicely combined. Line a loaf tin with greaseproof paper and rub lightly with a little vegetable oil to make sure that the bread doesn’t stick. Pour the bread mixture into the tin and put into the oven for 45 minutes – 1 hour, or until lovely & golden and when you push a skewer into the bread it comes out clean.

3.   Once the bread is cooked, take it out of the oven and leave in the tin to cool for 10 minutes and then take it out of the tin and leave it to cool completely on a wire rack. Once the bread has completely cooled you can prepare the caramel sauce. In a large heavy-bottomed saucepan mix the sugar and water, cover with a lid and cook over a low heat until the sugar has dissolved.  Increase heat and boil uncovered until the sugar turns a light brown (usually around 5-7 minutes) and stir occasionally with a wooden spoon. Watch it carefully as you don’t want it to burn. Gradually add in the cream and simmer until the sauce has become thick and glossy (should take about 2-4 minutes)!

4.   To serve, cut a nice thick slice of the banana bread and put it onto a plate. Top the bread with diagonally sliced slices of banana and a grenerous serving of the warm caramel sauce. I love having a nice dollop of creme fraiche with this dessert as it cuts through the sweetness of the bread, bananas and the caramel sauce. To make it even more delicious, make some shavings of some really nice dark chocolate and sprinkle it over the top of the dessert!

I hope you enjoy this recipe, it is a real corker to eat 🙂

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