Chocolate Protein Muffin recipe

Easy and healthy little treats!

Easy and healthy little treats!

Chocolate Protein Muffin recipe – makes 12 muffins

2 large courgettes grated fine
6 whole eggs
3 scoops protein powder
2 heaped tbsp flax seeds
1 heaped tbsp chia seeds
3/4 cup coconut flour
1/4 cup coconut oil
1/2 tsp vanilla
1/2 tsp cinnamon
1/2 tsp baking powder
3/4 cup shredded coconut (optional)
2 tbsp cacao nibs (optional )
Agave nectar to taste ( I didn’t add any as I found the mix sweet enough but you can add some if you prefer them a little sweeter)

Mix all the wet ingredients together, really whisking the eggs to get them light and fluffy.
Mix all the dry ingredients together. Add the wet to the dry, slowly folding in the mixture. Once it’s all mixed, taste your batter to check for sweetness. You can add agave nectar or honey to add extra sweetness.

Divide into 12 muffin tins and bake on 180 degrees for 20 to 24min. Keep an eye on them and as they start to go dark on top take them out to avoid over cooking. Mine took about 23min.

Send me your pictures when you have made them!

If you really have a sweet tooth you can add chopped dates to your batter too!

 

 

 

 

 

You’ll STOP eating SUGAR After Reading This!!!

We all know Sugar is highly addictive and try to avoid it as much as possible, but do you realise how many shapes and forms it is disguised in?? Breads, Pasta, ready made sauces, cereals, so called healthy cereal or energy bars, yogurt and nearly all drinks (except water of course). No matter how many ads you see for electrolyte drinks, fruit juices, or protein bars, the added sugars in the products are entirely unnecessary in the average adult diet

Fruit and starchy vegetables easily provide more than enough calories for a healthy adult diet. Sugar is the ultimate empty calorie, it lends no nutritional value at all to your plate. 

We made the decision not to have any of these products in our home a long time ago and its amazing how quickly you adapt and find better, more nutritious alternatives to your previous ‘healthy’ bowl of cereal or ‘healthy’ sugar laden yogurt snack! Sure we still have treats once in a while, but its only a treat and what ever is left over is NOT kept in the house!!

Take a read at the post below and please share your views.

http://www.babble.com/best-recipes/25-things-about-sugar-that-will-terrify-you/?cmp=SMC%7Cbbl%7Csoc%7CFB%7CBabbleMain%7CInHouse%7C061414%7CSugar%7CLink%7CfamM%7CPaid&utm_source=facebook.com&utm_medium=referral&utm_campaign=SMC%7Cbbl%7Csoc%7CFB%7CBabbleMain%7CInHouse%7C061414%7CSugar%7CLink%7CfamM%7CPaid

 

Your Guide To 7 Days of Clean Eating

 

Clean Eating Guide

Clean Eating Guide

I am a massive believer in eating clean whether you are trying to loose a few inches or just maintaining your health as you age. This involves minimal processed or packed foods and lots of whole foods such as veggies, fruits, nuts, legumes, fatty fish and lean meats.

Fad Diets come and go but the “eating Clean” way of living has stood the test of time, even though many people are hearing about it for the first time now!

Below is a link to what a 7 day plan can look like just to give you a few ideas on the sorts of foods you can be enjoying. Feel free to drop me a line to find out more about the advantages of eating clean which range from weight loss or gain to increased energy and blood sugar control. A complimentary Nutritional consultation is all you might need to direct you in the right way to clean eating, so get in touch!

http://www.movenourishbelieve.com/nourish/your-guide-to-7-days-of-clean-eating/

Tips on staying hydrated in the Sun!

 

Tips on Staying Hydrated in the Sun!

Stay Hydrated in the sun- Nutritional advice by Nerseh Douglas- mobile Personal Trainer

Summer is the perfect time to go outside and have fun. It’s one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you’re swimming, running or cycling. But the summer heat can be a problem if you’re not careful, particularly in areas with extreme heat and humidity. For me, the biggest problems are staying hydrated and maintaining my body’s electrolytes and salt. Here are some tips on staying hydrated in the sun which I hope you will find useful.

When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly. If you don’t drink enough water, you can get dehydrated and suffer from light-headedness and nausea. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases. Here are some things to keep in mind when it comes to exercising in the heat: The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day.

Best times of day to work out

Generally, the early morning is the best time to workout, especially if it’s going to be scorcher that day. Wear loose, light-coloured. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. Sunscreen is a must. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days. Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water. Replenish your electrolyte and salt intake while exercising. I like to use Nuun tabs to keep me hydrated. These are small tabs added to water to add sodium and electrolytes WITHOUT sugar! Natural coconut water (without added sugar) is another one of my favourites, and a treat post workout! If you can, choose shaded trails or pathways that keep you out of the sun. Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous. Now go and enjoy an outdoors workout using these tips on staying hydrated in the Sun!

How to cook Quinoa

Quinoa

This is one of my favourite foods and is so versatile and easy to use. I mix it into different salads to add extra protein and fibre or just serve it in place of rice. I often get asked how to cook Quinoa so here is an easy step by step link for you to try!

Enjoy :)

http://www.healthcastle.com/how-cook-quinoa

Spiced BBQ Mushroom Burger

image

Takes 10 minutes to make, 25 minutes to cook

Ingredients

8 large field mushrooms
4 tbsp olive oil
2 small red onions, finely chopped
2 large garlic cloves, crushed
1 tsp ground cumin
Good pinch ground coriander
180g baby spinach
2 red chillies, deseeded and finely chopped
Grated zest of 1 lemon
120g feta, crumbled
6 flatbreads and Greek yogurt, to serve (optional)

METHOD

1. Light/preheat the barbecue. Brush the field mushrooms all over with 3 tbsp of the olive oil, then season.

2. Heat the remaining oil in a frying pan over a low heat and gently fry the onions and garlic for 5 minutes until softened. Add the spices and cook for 2 minutes more, then transfer the spiced onion to a bowl.

3. Put the spinach in a colander, pour over boiling water from the kettle to wilt, refresh under cold water, squeeze dry, then roughly chop.

4. Stir the spinach, chillies, lemon zest and feta into the onion mixture and season to taste.

5. Barbecue the mushrooms for 5 minutes, flat-side up, place to one side, turn over and divide the filling between them. Place back on a medium-hot part of the barbecue for a further 10 minutes until cooked through and the filling is hot.

6. Toast the flatbreads on the barbecue for a minute, then use to wrap the mushrooms, and top with a dollop of yogurt, and serve or for a lighter version serve with some green salad.

No More Boring Bird! Coconut Chicken Fingers

The health benefits of coconut oil include hair care, skin care, stress relief, cholesterol level maintenance, weight loss, boosted immune system, proper digestion and regulated metabolism. It also provides relief from kidney problems, heart diseases, high blood pressure and diabetes.
This recipe for Coconut Chicken Fingers combines the health benefits of coconuts and chicken and I’m sure will be a hit with all the family!

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves, cut into 1/2-inch-thick strips
1/2 teaspoon sea salt
1/4 teaspoon ground fresh pepper
1 cup coconut or rice flour
1 cup whole buttermilk
1 large egg
1 1/2 cups unsweetened flaked coconut
3 tablespoons organic coconut oil
Chile sauce (optional)

Preparation

1. Sprinkle chicken with salt and pepper. Place flour in a shallow dish. Combine buttermilk and egg in a shallow dish, stirring well. Place coconut in a shallow dish. Dredge chicken in flour; shake off excess. Dip chicken in egg mixture; dredge in coconut.
2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan; cook 6 minutes or until done, turning to brown. Serve with chile sauce, if desired.

Cheers to Chia Seeds!

ChiaSeeds

Chia seeds, nutritional power house!

Chia seeds are getting a lot of press lately, as they are being touted as the new miracle seeds that can help control blood sugar, help with weight loss, decrease blood pressure, and enhance cardiovascular health, among many other claims. Does the current research support all these claims?

What is Chia?

Chia is the common name of Salvia hispanica, but it is also sold under trade names such as Salba® or Mila™. The popular decorative planters called chia pets are, in fact, sprouted chia seeds. Chia seeds existed long before their sprouted planter counterparts became popular, though. They were an Aztec dietary staple and played an integral part in religious ceremonies in Pre-Columbian societies centuries ago. Nowadays, chia seeds are making a comeback. You can find them online, and at health food stores and supermarkets. Both black and white chia seeds are available. Some people argue that one is superior to the other, but their nutritional difference is actually minimal.

Health Benefits of Chia Seeds

Chia seeds are indeed a nutritional powerhouse. Packed with protein, fiber, and the omega-3 fatty acid ALA, they can be easily incorporated into our diets for an extra boost of nutrition! Chia seeds were used medicinally in the ancient Aztec and Mayan cultures, and these days chia seed sellers even claim that they can help with a myriad of diseases. In a study published in April 2010, researchers from St. Michael’s Hospital in Toronto, Canada demonstrated that consuming chia seeds could help with blood sugar control. In a 2007 study done by the same group of researchers, chia seeds were shown to reduce the risk of cardiovascular diseases for individuals with type two diabetes.

Using Chia Seeds

Unlike flax seeds, chia seeds don’t need to be ground for their nutrients to be best absorbed. They can be mixed into your yogurts, cereals, juices, soups, salads, etc. You may also mix the seeds with water (1 part seeds to 8-9 parts water) and witness how the soluble fiber in this amazing seed turns the water into a gel. This flavorless chia gel can then be mixed with virtually anything to kick the nutrition up a notch, or can also be used as a thickener in recipes. For even more ways to use chia, you can grind the seeds or buy chia flour to partly substitute for the flour in your favorite bread, muffin, or cake recipes.

The Bottom Line

Chia seeds are a good source of protein and cholesterol-lowering soluble fibre.
I add them along with flax seeds to my protein muffins and sprinkle them on yogurts and salads!
Give them a go and let me know what you think!
Enjoy!