BLUEBERRY PANCAKES

#MeatfreeMonday, Baking, blueberries, Breakfast, brunch, coffee, dairy free, Desserts, exercise, fitness, food, foodshare, free from, fruit, Fruits, fun, go vegam, go vegan, health, Healthy, healthy food, lemon, meat free, meat free monday, nutrition, organic, pancakes, recipe of the day, recipes, vegan food

PANCAKES

Preparation & cooking time: 20-30 minutes
Makes: 8 medium sized pancakes

Over the weekend I really fancied something hot for breakfast. My breakfasts usually consist of a smoothie, or some fruit, or some oats but I wanted something different. I decided to make some blueberry pancakes as I had just been to the farmers market and bought some really plump and tasty blueberries. Pancakes are one of the best breakfasts going; I am really glad that I like them now because growing up I was never a massive fan of them. This recipe is really easy to put together, and although it is not the healthiest breakfast, I have made sure to add some good ingredients to provide a lot more in terms of nutrient value in comparison to a bog standard pancake recipe. Feel free to mix up the fruit that you use in the recipe; I have made them with raspberries and blackberries before and they have turned out amazingly! There are also so many toppings that you can use, I have included my two favourites in this recipe, but you can use whatever you like the most.

Ingredients:

  • 125g organic plain white flour (you can use the flour of your preference e.g. wholemeal etc.)
  • 1 tablespoon of ground flaxseed
  • 1 teaspoon baking powder
  • ¼ teaspoon bicarbonate of soda
  • A pinch of salt
  • 1 teaspoon of caster sugar
  • 1 teaspoon chia seeds
  • 1 teaspoon of ground cinnamon
  • The zest of half a lemon
  • 1 tablespoon of coconut oil, melted
  • 250ml of almond milk
  • 1 teaspoon of cider vinegar
  • 75-100g of blueberries

PANCAKE COLLAGE

Method:

1. Preheat the oven to its lowest temperature. You will need to cook the pancakes in batches and keep them warm in the oven until you have used up the batter.

2. In a large bowl combine all of the dry and wet ingredients (apart from the blueberries) together and mix quickly. Don’t over mix the mixture as you don’t want the baking powder to activate in the bowl, you want it to activate as the mixture goes into the pan giving you a lovely fluffy pancake. Gently fold the blueberries into the mixture trying not to burst them.

3. Place a frying pan over a medium heat and add in a small amount of coconut oil. This recipe makes 8 medium sized pancakes. Use a medium sized ladle pour one ladleful of batter into the pan. If you are using a large frying pan you may be able to cook more than one pancake at a time. Cook the pancakes for around 2 minutes on each side. Flip the pancake over when the bottom has become nice and golden and bubbles are showing on the top of the pancake. Once the pancakes are cooked place them on a roasting tray in the oven to keep them warm. Keep doing this until you have used up all of the batter. Then serve them up when they are all ready and put the toppings that you like on top.

My two favourite toppings have to be lemon, sugar and cinnamon and then soya yoghurt, maple syrup and chia seed. Both of these are so tasty but you can use the topping of your choice. I would love to hear what your favourite toppings are so I can give them a try.

Nutrition:

(see Know Your Food Page)

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.

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

Cinnamon: Cinnamon is an excellent source of dietary fibre, calcium and iron.

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

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

Advertisements

CHIA SEED PUDDING

#MeatfreeMonday, Breakfast, brunch, chia seed pudding, dairy free, Desserts, exercise, fitness, food, free from, fruit, Fruits, fun, General, Gluten Free, go vegam, health, Healthy, healthy food, meat free, meat free monday, nutrition, Snack

Chia seed pudding

Preparation & cooking time: 5 minutes (plus soaking overnight)
Makes: 1 portion

I had never tried chia seed pudding before, but I have noticed that it is becoming increasingly popular in health food stores and healthy cafes, so I decided to give it a go and see what all the fuss was all about. It was so easy and quick to put together, I guess the only drawback is that you have to leave it to soak overnight until you can eat it. It was really, really tasty and it was a new experience for me as the texture is a little unusual because the chia seeds swell and jellify. It reminds me a little bit of rice pudding but there is no downside of feeling guilty about eating it, which is always good. Chia seed pudding is great as a breakfast and it is a great way to start the day but it is also great as a snack.

Ingredients:

  • 4 tablespoons of chia seeds
  • 250ml of coconut milk
  • 1 teaspoon of maple syrup
  • A dash of vanilla extract
  • Berries (e.g. strawberries, blackberries or any berry in season/that you like)
  • A mango, cut into small cubes

Method:

1.   In a jar or bowl mix together the chia seeds, coconut milk, maple syrup and vanilla extract.

2.   Cover the bowl/jar with cling film and place in the fridge over night or for around 6-8 hours.

3.   The chia seeds will swell and will jellify leaving a thick textured pudding.

4.   Put the berries and mango over the top of the pudding.

There you have it! So quick, easy, tasty and healthy. I really hope you like it guys!

Nutrition:

(see Know Your Food Page)

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

Coconut milk: Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow’s milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance. It is a popular choice with vegans and makes a great base for smoothies, milkshakes or as a dairy alternative in baking.

Maple syrup: Maple syrup is high in manganese 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.

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.

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.

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.

Pineapple & Orange Sorbet!

#MeatfreeMonday, Desserts, exercise, fitness, Fruits, fun, Gluten Free, Healthy, plant based, recipes, summer, Vegan

Pineapple & Orange Sorbet

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

After lunch the other day, I really fancied something sweet yet healthy. I had a lot of fruit in the house but I wanted something cold as it was a hot day so I decided to make some healthy sugar-free sorbet! I am so glad that I did because it was so tasty and refreshing! This recipe is similar to ‘nice cream’ which uses banana as a base and creates the most amazing soft serve ice cream that to me actually tastes better than actual ice cream. What I like about this recipe is that it is so hydrating and refreshing. Using fruit this way is also a really good way of minimising any waste as you can just cut up any fruit that is on its last legs and freeze it in a sandwich bags which makes it perfect for smoothies or for sorbet. You could literally do it with all fruits, for example, kiwis, mango, blueberries, strawberries, apple etc. and then create all sorts of sorbet flavours. Kids will also love this recipe as it tastes great and they can get involved; it is also a great way of ensuring that they are eating a lot of fruit instead of processed sugars.

Ingredients:

  • 150g frozen pineapple chunks
  • 150g frozen orange segments
  • 150-200ml of water

Method:

1.   Firstly you need to freeze the fruit; so chop up the pineapple and peel and pull apart the orange. Place the fruit into freezer bags and put them into the freezer until they are fully frozen.

2.   This is so simple!! All you need to do is add the fruit and most of the water to a blender (I use a NutriBullet which is powerful and makes a nice smooth sorbet). Depending on the power of your blender you may not need all of the water so add it gradually. Blend the mixture until you have a lovely silky smooth texture and then transfer the sorbet into a bowl or a jar and enjoy!!

Get kids to make their own sorbets as it is a great way in getting them healthier. Let me know what sorbet flavours you come up with.

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

Baking, Bread, Desserts, Vegetarian

DSC_0254

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 🙂

DSC_0245