Browsed by
Category: All Recipes

Healthy Flapjack Recipe

Healthy Flapjack Recipe

There are certain times when your body craves sweet foods. No matter how hard we try to fight it by eating healthier alternatives, we just can’t shift that craving. Our Oestrogen levels are through the roof and our body simply craves sugar. Instead of constantly trying to fight that craving, if you succumb to it and eat what you fancy, the craving goes away. As a result, you stop walking back and forth to your fridge or cupboards in the hope that something will just pop up that wasn’t there two minutes ago.

I have a huge sweet tooth so I always have to have something sweet ready to hand. I live with my parents at the moment and them Lotus biscuits they have in the cupboard are far too tempting when there’s nothing else for me to satisfy my sugar craving!

This week I made some flapjack because that is exactly what I fancied. You can easily make a vegan alternative of flapjack with vegan butter, golden syrup and oats; simple! However, I don’t like to eat golden syrup or vegan butter because I choose to eat whole plant foods instead. They’re better for our health and that’s what I enjoy to eat. So, it is up to you to which you prefer, and if you prefer the healthy option, keep reading and try these!

I’d have taken better photos for you but the honest truth is, it was dark when I made them and with the help of my family they were all eaten within about 3-4 days. I’ve been busy on the go lately and couldn’t find time to take good pictures, but that doesn’t alter the taste right? 🙂

So, enjoy and I hope you like them!

 

Ingredients:

  • 2 bananas
  • 360g rolled oats
  • 6 tbsp. date syrup (or maple syrup, honey, your preference)
  • 6 tbsp. peanut butter
  • 4 tbsp. coconut oil
  • cinnamon (optional!)

Instructions:

Preheat the oven to gas mark 4 (180 degrees).

Place the oats in a mixing bowl.

Mash the bananas with a fork and add them to a saucepan with the peanut butter, coconut oil, syrup and cinnamon (if using cinnamon). Heat at a low temperature until all combined and delicious.

Pour mixture gradually into oats and combine well.

Once all mixed, grease your baking tray with coconut oil and then transfer your oat mixture into the tray. Press down with fork or spatula until all neat and firm, then pop into the oven.

Cook for 15-20mins, until the top looks nice and golden.

Remove from oven and allow to cool (or if you’re like me, eat when hot).

 

Side note:

These can be eaten hot or cold, but a great indulgence tip. Try mixing together date syrup (or whatever syrup you used for the recipe), raw cacao and boiled water to heat it up a bit. This makes a delicious chocolate sauce. Pour over heated flapjack (I cooked for 30seconds in microwave). It is incredible. Pure indulgence!!

The chocolate sauce, ratio is 1:1:1 (i.e. 1tsp cacao, 1tsp syrup, tsp hot water). Add quantities as desired, you may want to double the sweetness if you prefer it more sweet, its entirely up to you, but just a guidance 🙂

 

Top 5 Vegan Breakfast Ideas

Top 5 Vegan Breakfast Ideas

Top 5 Vegan Breakfast Ideas !

As a really young child I remember my Mum always saying to me, “Please Hannah, just eat a piece of fruit at least”. I guess this was engrained into me and now I would never leave the house without eating something.

My breakfasts tend to be sweet, fruity and nutrient packed. Here I share 5 great options which will appeal to everyone and anyone. Whether you have 5 minutes in the morning or 30, there is an option for you. Get creative and really try to introduce a meal to your morning, if you don’t already. For some people I know it is difficult but start off slowly and gradually you will be waking up ready for breakfast!

So why is breakfast so important?

Breakfast literally means “to break the fast”. Overnight  our bodies work hard to digest the food from the previous night. In the process of this our body uses it’s main source of fuel, carbohydrates. As a result, our glucose levels can be low when we wake. Glucose (also known as our blood sugars) is the fuel our bodies need to power our muscles and brain. When we eat breakfast this restores our glucose levels, kick starts our metabolism and re-fuels us for the morning ahead. Research suggests that skipping breakfast can result in our body tapping into our energy reserve; in extreme cases this includes energy that is stored in our muscles. All of this results in low energy and lack of concentration, commonly leading on to unhealthy food choices later in the day.

Have a look at some of the options below and I hope you start to love breakfasts like I do. If you do already then I hope this gives you a few more ideas!

Breakfast #1

Smoothies and Nicecream.

img_5163

Smoothies are fantastic for when you are in a hurry. They are incredibly satisfying, filling, delicious and transportable. Take them in the car with you, into work, on route to school. Whatever it may be, they are a quick and nutritionally packed breakfast. Simply blend together: liquid of choice (plant based milk, water, coconut water), greens (spinach or kale), a high energy fruit (banana or mango), soft sweet fruits (berries of any kind, pineapple, papaya, kiwi fruit) and an optional extra (protein powders, nuts and seeds). This combination of fruits, greens and healthy fats are a brilliant way to start the day, replenishing all your glycogen stores and more!

img_5164

Nicecream is similar to a smoothie but has the consistency of ice cream. These are amazing if you have more time in the morning as they take longer to consume. Simply blend up some frozen bananas with a little milk of choice, or wait for them to thaw for approx. 15minutes. Add into the blender variations of flavours such as:

  • vanilla
  • peanut butter / almond butter
  • soft fruit of choice: mango, kiwi, berries, papaya, passion fruit
  • healthy extras: super greens, hemp, maca, cacao, baobab

When blended into an ice-cream consistency, spoon into a bowl and top with crunchy topping (granola, chia seeds, goji berries, coconut, etc).

Breakfast #2

Oats.

img_5158

Oats are super versatile. What I love about them is that they are packed with fibre and keep you full for such a long period of  time. They are a low GI food meaning they release carbohydrates slowly into the body and help maintain glucose levels. You can make so many different variations so that you never get bored and they can be eaten hot or cold! That is correct, oats are great eaten cold and this means you can eat them on the go if you need to.

Some hot oat combinations could be:

  • banana, almond/ peanut butter, maple syrup, milk of choice
  • grated apple, raisins and cinnamon, milk of choice
  • berries, sweetener of choice, plant based milk

The recipes are endless and I’m sure each individual has their own personal favourites.

Eaten cold, soak oats overnight in plant based milk combined with your choice of extras: fresh berries, nut butter, apple, coconut, chia seeds, dried fruits, cinnamon, etc. For fresh fruits that brown, such as banana and apple, add these in the morning for optimal freshness.

Breakfast #3

Toast.

img_5165

Who doesn’t love toast? As long as you are eating a high fibre content bread and choosing healthy toppings, it is a great way to start your day. Opt for Rye, Wholegrain and Brown Sourdough for slow release carbohydrates and easy digestion. Toppings are endless but some easy, delicious ideas would be:

  • banana and nut butter (optional: coconut, chia seeds, cinnamon, berries)
  • avocado and tomato
  • nut butter and berries
  • tofu scramble (tofu cooked with tomatoes, greens, onion, soy sauce or spices)
  • baked beans
  • mushrooms
  • hummus and vegetable of choice: cucumber or tomato

 

img_5167

Breakfast #4

Pancakes.

image

Slightly controversial as a “health food” but when made vegan these ARE healthy! The ingredients are the same as a bowl of porridge: oats, banana and plant based milk. This is a simple 3 ingredient recipe which can be varied adding in spices (cinnamon, mixed spice, nutmeg), flavourings (vanilla, almond, cacao, coconut), nuts, etc. But for simple recipe ideas follow: 1 cup oats, 1 banana, 1 cup plant based milk. Blend all in a blender and make into pancakes; its that simple. For a thicker style pancake add in 1 + 1/2 cups of oats instead. Top with fresh fruits, maple syrup, honey, nuts and seeds.

These are definitely a treat I would say, but they are an option for a special day, or weekend winner.

Breakfast #5

Cereals.

img_5138

If you are more of a cereal kind of person then cereal is an option. Make sure the cereal is as natural as possible, great ingredients, high in fibre and wholegrains, and as little refined sugar content as you can find. I personally don’t eat cereal but I know that many people do, and for some this is the only option suitable at present.

Shredded Wheat is a popular UK choice and as for ingredients it is pretty good. Try health food shops for natural cereals such as: muesli, popped quinoa, puffed rice etc. When topping your cereals opt for fresh berries, banana and a plant based milk.

rudehealth

These are a variety of options for you all to try and enjoy. I hope this has given you ideas and options to try. Like I said, I know some people do struggle to get a meal down them in the morning but start slow. Smoothies are a fantastic idea as you can vary your quantities. If that isn’t for you, try with a piece of fruit or slice of toast and nut butter. You will build a habit and introduce your body to eating in the morning. Once you build up to a full meal you wont look back again. Your energy will be optimised, you will think clearer and you will kick start your metabolism for the entire day.

Don’t be afraid to eat breakfast. For all current breakfast lovers, I hope this has helped give you ideas too!

Until next time,

Have a great week!

img_4963

Vegan “Mac and Cheese”

Vegan “Mac and Cheese”

image

Here is a healthy take on a Mac and Cheese Recipe which is easy to make, versatile and satisfying.

Coconut milk is a great substitute from cows milk and is super high in fibre, B vitamins, vitamin C, iron, calcium and magnesium. Not to be confused with coconut water! Coconut water is fresh from a coconut itself and is clear in colour. Coconut milk, which here in the UK comes in a can, undergoes a straining process and is white in colour and much thicker and creamier. Great for using in curries and soup to give a creamy consistency.

Lets get into the recipe (serves 2 – large portions):

INGREDIENTS:

  • 1 Butternut Squash
  • 200g Coconut Milk (canned, full-fat type)
  • 1/2 Vegetable Stock Cube
  • 1 tsp English Mustard
  • 2 tsp Balsamic Vinegar
  • 2 tsp Garlic Powder
  • Juice of 1/2 Lemon (optional)
  • Ground Pepper (to your taste – I like lots!)
  • 300g Pasta of your choice

METHOD:

  1. Start by slicing the Butternut Squash into two halves, deseed and place face down on a baking tray with a little water (approx. 100ml)
  2. Bake in the oven on Gas 6 for 1 hour
  3. Once cooked take out Butternut Squash and set aside while you cook your pasta
  4. Cook pasta for 10 minutes (or as packet instructions suggest) and while cooking you can scoop the flesh from the Butternut Squash and add it into a blender with the stock cube, balsamic vinegar, mustard, garlic, pepper and lemon.
  5. Once pasta is cooked, drain pasta and return to the pan with the “cheese” sauce you’ve just blended up and cook for a further 5 minutes or so until it heats back up and gets creamy.
  6. Season to your taste and serve with vegetables or whatever you fancy 🙂

image

Pear and Chocolate Oats with Caramel Sauce

Pear and Chocolate Oats with Caramel Sauce

choccy

I am someone who very much sticks to what they like and will continue having the same food over and over until I get bored of it. Today I thought I would try something different and I absolutely love it; you will continue to see this post on my Instagram feed for a while I’m sure.

Pear in oats is something that isn’t knew but it is such a nice subtle sweetness to the oats and as they are a soft fruit, compared to apple for example, they cook really well when left in chunks.

The caramel sauce is a newbie for me but it worked really well and adds a delicious sweetness to the oats. This sauce could be used for raw desserts also, the combination of caramel and chocolate is an absolute winner!

Lets get into the recipe and I hope you enjoy 🙂

 

INGREDIENTS:

For the Porridge:

  • 3/4 cup Oats
  • 1/2 Banana
  • 1 Pear – peeled and cut into cubes
  • 1/2 tbsp. Chia Seeds
  • 1 heaped tbsp. Raw Cacao
  • 2 tbsp. Frozen Raspberries
For the Caramel Sauce:
  • 3-4 Dates
  • 1 level tbsp. Tahini
  • 3 tbsp. Boiled Water

METHOD:

  1. Mash the banana and then put all the porridge ingredients into a sauce pan with boiling water and cook over a low heat.
  2. Whilst this is cooking chop the dates and put the caramel sauce ingredients into a small frying pan.
  3. Mash together the dates, tahini and water with a fork over the lowest heat, until well combined.
  4. Once the caramel is all ready (approx. 1 minute), turn off the heat and set aside.
  5. Continue to cook the oats until ready, then top off the oats with the sauce.
 image
10 minute Vegetable Pasta

10 minute Vegetable Pasta

image

This dish is perfect for when you have no fresh food in the house but still want a healthy and filling meal. It’s easy to make and is cooked start to finish in just 10 minutes. Minimal effort required and minimal washing up too.

Many people say that they don’t have time for cooking healthy meals but this simple recipe shows that you can have healthy quick food that requires no fuss at all. You can also use the base of this recipe as a pasta sauce for any future meals and just add different vegetables into it and/ or beans, lentils etc to make a variation of the dish.

Most jarred sauces contain added sugars, oils, salt and preservatives which just aren’t necessary for your body. Making sauces yourself is so much cheaper, more delicious and a lot healthier too. Get creative and step away from them jars !!

Also, did you know that frozen vegetables are frozen within hours of being picked? This means that they can contain more nutrients than when we buy our vegetables “fresh” from the supermarket. When we buy fresh vegetables from supermarkets they may have taken up to a month before they arrived on the shelf and then days before you’ve bought and eaten them! This means that in that time they’ve slowly deteriorated and lost some of the vitamins and antioxidents they had at the time of picking. The point is, frozen veg isn’t as bad as some people may think and it can be healthier too.

So let’s get into the recipe and I hope you enjoy!

(Makes 1 portion)

INGREDIENTS:

  • 150g Pasta (Any pasta you like, linguine and fettuccine is my fav!)
  • 280g Passata
  • 1/2 tsp Tahini
  • 1 tsp Dried Coriander (can substitute for favourite herb/s)
  • 1 tsp Garlic
  • 1 tsp Smoked Paprika
  • 1 tsp Balsamic Vinegar
  • 1 tsp Tamari (can substitute for Soy Sauce)
  • 1/4 Red Onion
  • 1/2 Lemon
  • 1 + 1/2 Cups Frozen Mixed Vegetables

Optional extras:

  • Chilli powder
  • Pine nuts and Seeds sprinkled on top
  • Nutritional Yeast – cheesy flavour and vitamin B12

METHOD:

  1. Add ALL ingredients into a pan (no oil needed) and simmer for ten minutes
  2. At the same time cook your pasta. Both will be cooked in 10 minutes.
  3. DONE ! 😀
Raw Vegan Carrot Cake Cupcakes

Raw Vegan Carrot Cake Cupcakes

image

Raw vegan carrot cake cupcakes? Yaaaaaay !!

So, I have made a couple of batches of these cupcakes to try and get the consistency more cakey, however I have come to the realisation that they’ll never quite be a cupcake consistency as they are raw of course, and carrot pulp is wet, therefore I’m working towards something that can not be achieved whilst keeping the taste on point.

I’m sharing this recipe with you because for me they taste awesome, they’re a healthy and delicious alternative to regular carrot cake and although not quite a “cupcake” texture, they look like a cupcake and they taste lovely regardless, ha ha!

I hope you can enjoy them too so let’s get into the recipe.

(Makes 5-6 Cupcakes)

NOTE: This recipe involves juicing carrots. If you do not have a juicer try blending the carrots first in a food processor or blender and then use a muslin cloth to strain as much juice out as you can.

INGREDIENTS:

Carrot Cake Base

  • 1 Cup Carrot Pulp (roughly 3 large carrots juiced)
  • 1/2 Cup Soft Sticky Dates
  • 1/2 Cup Pecans
  • 3 Tbsp Desiccated Coconut
  • 1/2 Tsp Ground Cinnamon
  • 1/4 Tsp Ground Ginger

Cream Frosting

  • 1 Cup Cashews (soaked either overnight or 6-8 hours)
  • 3 Soft Sticky Dates
  • Juice of 1 lemon
  • 1/2 Cup Coconut water

METHOD:

Carrot Cake Base

  1. Start by juicing roughly 3 large carrots, this will give you a cup of carrot pulp.
  2. Add carrot pulp into food processor with all other ingredients and combine into cakey mixture
  3. Spoon into cupcake cases (makes 5-6 large cupcakes or more if making smaller ones)

Cream Frosting

  1. Soak cashews in water overnight or for 6-8 hours and then drain off all water.
  2. Put into food processor with all other ingredients and blend until smooth and creamy.
  3. Spoon and spread onto cupcakes (you will have more than enough frosting so you could always save the extra for more cupcakes, morning oats or anything else you may like to have it with!).

Leave to refrigerate overnight, then enjoy !!

image

Cashew Cream

Cashew Cream

image

Hello Hello 🙂

I’ve been making batches of raw vegan carrot cake cupcakes recently because it is just what I fancied and sometimes I fancy something sweet but not chocolate? For the cream topping I used this recipe and it is so delicious and moreish!

image

Cashew nuts are one of the most versatile wonder foods of a vegan diet and I absolutely love them. Cashew nuts have a softer texture than most nuts and a slightly sweet taste which make them perfect for creating healthy alternatives to your non-vegan foods. My favourite uses for them are most definitely raw vegan cheesecake, cheese pasta sauce (i.e. alfredo, mac and cheese) and cashew cream. But also you could try cashew milk, blended in creamy soups and vegan cheese.

image

Try this recipe as not only a cake frosting but also with fresh fruits (strawberries and cream! Yum.), filled into dates or even spooned onto your morning oats too.

It’s sweet and creamy and you will most definitely be tempted to eat it with a spoon too! So lets get into the recipe so you can enjoy it too !!

INGREDIENTS:

  • 1 Cup Cashews (soaked either overnight or 6-8 hours)
  • 3 Soft Sticky Dates
  • Juice of 1 lemon
  • 1/2 Cup Coconut water

METHOD:

  1. Soak cashews in water either overnight or 6-8 hours.
  2. Once soaked, drain off all water from cashews.
  3. Add cashews into a high speed blender or food processor with dates, fresh lemon juice and coconut water.
  4. Blend until smooth creamy consistency.

Eat however you choose!

Store in the fridge.

cropped-image-17.jpeg

Creamy Sweet Potato Soup

Creamy Sweet Potato Soup

image

With the grey and wet weather we have been having the past few days I thought it would be appropriate to share a warming, creamy sweet potato soup recipe with you all, because lets be honest, days like these just call for a big bowl of hot soup and chunky freshly baked bread.

Soup is such a simple food but so satisfying. It is also one of the easiest foods to make out there, is perfect for getting in lots of veggies and is also great for  putting into a flask and taking out with you on outdoor adventures, to work, to school, or wherever you may be going.

The recipe is a simple and satisfying but if you want to bulk it up a bit without adding bread, why not try adding in some extra cooked veggies or beans for added texture and protein. Rice in soup is also an awesome combo if you ever fancy trying that 😉

Enjoy however you like, go crazy, and let’s get into that recipe 🙂

INGREDIENTS:

  • 1 large sweet potato
  • 3 medium carrots
  • 1 medium onion
  • 1 stalk of celery
  • 200ml can of coconut milk
  • 2 cloves garlic
  • 1tbsp smoked paprika
  • 1tsp rice vinegar
  • 1tsp dried mixed herbs
  • 1tbsp tomato purĂ©e
  • salt & pepper

METHOD:

  1. Dice celery, garlic and onion and then sauté in large pan
  2. After 3-5 minutes add in chopped and peeled carrots, sweet potato, smoked paprika, rice vinegar and mixed herbs, stirring all together
  3. Allow these all to cook for a couple of minutes before adding in tomato purée, coconut milk and boiling water (enough to cover and cook the vegetables).
  4. Allow to cook for about 30 minutes, until carrots and sweet potato are soft.
  5. Once cooked blend all together to make a soup, add in salt and pepper to taste. (if soup is too thick for you, here’s the time to top up with some boiling water, if desired).
  6. Enjoy 🙂

image