Pink-ish Beetroot Muffins

Hello,

If you get time I would love you to take a look at an article I have written especially for The Glass House Girls. It’s features a special recipe created for Breast Cancer Awareness month.

Pink-ish Beetroot Muffins

Thank you, happy Friday,

Laura x

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‘Really that easy?’ seedy crackers

Well Friday has come around again. It’s been a positive week. I’ve been pushing myself and training in new ways. I feel absolutely goosed, but thankfully for all the right reasons. Although after this mornings pasting, I may struggle to walk in the morning and then I won’t feel so special.

I’m posting an easy snack recipe this week. I had a little play around and worked out that you can create a brilliant seedy cracker using water as the binding agent. Crispy, snappy and super seedy, these crackers are gorgeous on their own, but really moreish with a bit of cheese, a smidge of honey or dunked in a good dip.

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To make 12 crackers, each with around 75 calories, here’s what you need:

  • 150g seeds. Equal measures of the following works well – sunflower seeds, pumpkin seeds, chia seeds, poppy seeds and flaxseeds.
  • 125 ml water.
  • Generous sprinkle of Himalayan salt.
  • Optional addition of 1/2 teaspoon of chilli flakes and a teaspoon of dried rosemary.

It shouldn’t be this easy but it is…

  1. Pre-heat oven to 170 degrees C.
  2. Add 125 ml water to your seeds and leave for 15 minutes for the water to absorb.
  3. Spread as thinly as you can on a lined baking tray. I’d say you want to aim for a thickness of 3 or 4mm.
  4. Sprinkle with salt.
  5. You can then add the rosemary and chilli flakes on one half of the cracker mix – creating 2 types of finished crackers.
  6. Place in the oven for 20 minutes.
  7. Remove and cut into the sizes you want the crackers to be.
  8. Pop back in the oven for about 20 further minutes until they really crisp up.
  9. Store in a really good airtight container.

This is one of those ones that gives back massively based on the ratio of effort vs. end result.

Happy Friday xx

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Naked peanut butter bars

This naked baking session produced the most memorable results in my kitchen this week. One minute there was relative peace and the next I had two bare bottomed urchins running around me causing havoc.

The aptly named Naked peanut butter bars were devoured before they made it to any form of storage tin. It wasn’t just the children, we all loved these. They’re oaty, crumbly, super peanuty and packed with slow releasing energy. I’m all over that at the minute. I’ve been training well and snacks like these massively help to get me through.

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To make 12 of these simple peanut snacks you will need:

  • 120g oats
  • 100g tahini
  • 100g peanut butter
  • 3 tablespoons honey

(Each one contains around 145 calories)

Naked PB bars

It’s barely a recipe:

  1. Preheat the oven to 150 degrees F (fan setting)
  2. Mix everything together and press down in a baking tray or ceramic dish.
  3. Try get the mixture to a fairly equal depth of around 1.5cm. If you don’t fill the whole tray don’t worry, the mixture will hold together well and keep its form. Just try keep a clean edge.
  4. Bake for around 20 minutes until the bake turns a golden brown.
  5. Let the tray/dish cool for 15 minutes but not completely hard before cutting into bars and lifting from the dish.
  6. Enjoy as soon as they’re cool enough to eat.

God I love her…

 

Pumpkin power bites

Sometimes you don’t need to complicate things with a hefty recipe and lots of stages, especially when you want your children to engage with the idea of healthy eating and good food. The window of focus can be pretty short in our house, so if my son asks to help I like to give some pretty instant gratification.

little ninja nibbles

These little bites took us 10 minutes to make using basic cupboard ingredients. They’re delicious, naturally sweet and ever so moreish.

Simply:

  1. Blitz together 100g raisins with 50g of pumpkin seeds and a teaspoon of cinnamon
  2. Roll 10 small balls in some linseeds/flaxseeds.
  3. Keep in the fridge

For me these little nibbles are good to have around for a quick energy fix and also to keep my digestion on track. I am putting in quite a few miles at the moment in training for an event in 2 weeks. (Take a peak at the crazy event) Sweet option snacks that can also aid good digestive health means I can perform without feeling bloated and tired.

Why are they so powerful and fantastic?

  • Pumpkins are a feel good seed, they provide a good source of protein, zinc and posses a wide range of anti-oxidant qualities.
  • Raisins provide good forms of fibre and also iron, which you need plenty of if you’re exercising regularly.
  • Linseeds are amazing little seeds. They work wonders for IBS and constipation and just one to two teaspoons a day can make a dramatic difference to your digestive health.

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It’s good to share healthy things with our kids. Sometimes I think we can forget to offer them the kinds of nutritional snacks we eat, because it wasn’t how it worked in our parents day.  I’m sure he’ll be eating icecream with his friends later too – I’d call that a pretty fair mixed bag.

Enjoy x

Date and seed boost balls

We made it! I completely forgot how incredibly time consuming and energy sapping moving house can be. Organising, packing and moving all your belongings, then re establishing them somewhere new is big enough. But it’s the uprooting of your families energy and emotional connection that’s the exhausting part. This time last year we moved 1500 miles from England to Gibraltar. This time last week we only moved 5 doors down on the same road, so I’m sure it shouldn’t have been as tiring as has been. That said, we’ve done a great job. We’re settling fast and we are all happy to be here.

So it seems only apt to post a real energy fueller this week. These balls are great pre or post workout or just to get an extra kick through a busy day.

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They feature tahini, which is a wonderful ingredient made from the kernels of crushed sesame seeds. It is made up of 20% complete protein, which is more than most nuts. There are all sorts of reasons why you should get some tahini in your diet:

  • It is rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron.
  • It is a good source of Methionine, which aids in liver detoxification.
  • It is one of the best sources of calcium you can find.
  • It is high in vitamin E and vitamins B1, B2, B3, B5 and B15.
  • It is packed with Omega-3 and omega-6 fatty acids which have been shown to improve the health of the brain and support healthy development of nervous tissues. They also optimize cognitive functions and emotional health.
  • Tahini is easy for your body to digest because of its high alkaline mineral content, which is great for assisting in weight loss.
  • It is also high in unsaturated fat (the ‘good’ fat).

These balls deliver deliver a great balance of savoury and sweet. They’re moist yet also have a little crunch from the seedy ingredients.

To make around 12 balls you will need:

  • 60g oats
  • 30g sesame seeds
  • 30g shredded or flaked coconut
  • 30g brazil nuts
  • 30g raisins
  • 60g dried pitted dates
  • 30g almonds
  • 30g raw pumpkin seeds
  • 10g chia seeds
  • 70 – 80z tahini
  • 30 – 40z honey
  • A generous squeeze of lime

To make:

  1. Blitz up all the fruit and nuts till fairly fine. A few chunkier pieces is ok for texture. It’s sometimes a good idea to do all the nuts and seeds and then all the fruits, before mixing together in a large bowl.
  2. Squeeze in the lime.
  3. Then mix in your tahini and honey with your hands or a spatula. Add the lower end of the measures first and check the consistency. The mixture should be dense enough to make balls but not wet. Use a little more of the tahini/honey to add more moisture if needed or more chia seeds if a little too moist.
  4. Once rolled into balls place in a tray in the fridge for an hour before eating. Keep these in the fridge in an airtight jar.

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I have an open jar of tahini now so sense some more tahini recipes coming!

Enjoy x

Salmon, date and almond tapas

We had an overnight visit to Tarifa at the weekend. It’s a small bohemian town in the province of Cadiz, on the southernmost coast of Spain. It literally sits at the very bottom corner of Europe where the Mediterranean meets the Atlantic. It’s a great place. The kite surfing and water sports attracts a really laid back crowd and an easy atmosphere.

Today’s post has been inspired by the fabulous fish and fresh tapas we sampled on our visit. I have brought together 3 simple ingredients that together make a knock out tapas plate.

The sweetness of the date works beautifully with the fish and the creamy crunchy almond gives the little nibbles some extra texture.

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For each piece you will need:

  • A strip of approximately 25g smoked salmon
  • 1 date
  • 1 almond

(Each piece contains around 70 calories)

To make:

  1. Pop an almond inside the date.
  2. Wrap the salmon around so that it just covers the date. Keep the strips the same if not a tiny bit wider than the date so that no date peaks out.
  3. Pierce through with a cocktail stick (don’t try pierce the nut just work to the side).
  4. Grind on a little black pepper and squeeze on some lime.
  5. Put in the oven at 150 degrees Celsius for about 5 minutes and serve immediately.

And because I LOVE a good salad…

Another serving option is to slice up 4 single pieces once cooked through and serve with lightly dressed leaves and coriander.

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Enjoy x

Cranberry and orange crushes

These brilliant little bites are made with good stuff and packed with flavour.  Fruity crushes feature cranberries, orange juice and orange zest, making them a refreshing alternative to some of the previous raw food bars and balls I’ve posted.

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Let’s be honest, if you are in the mood for a four-finger Kit Kat or a bag of M&M’s, these are not going to do it for you.

However if you’re on a roll with healthy eating and want a brighter, more interesting snack, they are perfect. They’re quick to make and because they use store cupboard ingredients, you can make them as and when you fancy.

Cranberry and orange crushes_2

To make 10 balls (each containing around 110 calories) you will need:

  • 100 grams of cashew nuts
  • 50 grams of brazil nuts
  • 80 grams of dried cranberries
  • 40 grams of dates
  • A squeeze of orange
  • Zest from half a medium orange
  • Cinnamon for dusting at the end

To make:

  1. Blitz up all the dry ingredients.
  2. Then blitz up the fruity ingredients.
  3. Work the two sets of ingredients together by hand before adding a squeeze of orange and the zest. The amount of orange juice will probably depend on the consistency of the mixture. It needs to be firm and hold together. If crumbly add a little more juice, but not so much that the mixture becomes wet.
  4. Divide and roll in to 10 balls.
  5. At the end dust lightly with cinnamon before putting in the fridge for an hour or so to firm up.
  6. Store in a jar in the fridge and enjoy as and when you fancy a little something sweet.

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Enjoy x