The Breakfast Club: Creamy Scrambled Eggs with Asparagus

Today is the last day of “The Breakfast Club”, with the deliciously talented Madeleine Shaw, Nutrition Coach. Visit her website for more scrumptious recipes. Creamy scrambled eggs with asparagus is by Madeleine.

IMG_4961Creamy scrambled eggs, how I do love these delights! Eggs are amazing as they are cheap, quick to cook and packed full of goodness. One egg contains 6 grams of high quality protein and all 9 essential amino acids. You cannot get another food that is more complete than that!

Asparagus are coming in season and it is so exciting to get these crunchy veggies into your body. They are very cleansing which is very beneficial with the seasons changing.

Ingredients

  • 3 eggs
  • 2 TBSP of whole milk yogurt
  • 1 TBSP of coconut oil
  • A pinch of salt
  • 50 g of asparagus
  • ½ a lemon juice

Directions

Cut the stalks off the asparagus; pop them in a pot with boiling water and boil for 5 minutes.

Whisk the eggs with the salt and yogurt until the yolks are totally emulsed. In a fry pan at a medium to high heat, melt the coconut oil and then add the egg mixture.

Let this cook for a minute then with a wooden spoon stir/scramble the eggs around for another minute.

Plate your eggs next to your asparagus and drizzle the lemon all over your eggs and asparagus.

Best served hot.

Happy cooking!

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

The Breakfast Club: Chia Pots

Day Five of “The Breakfast Club”, with the amazing Madeleine Shaw, Nutrition Coach. Visit her website for more delicious recipes. This recipe is by Me or “Make & Bake from Scratch”. It is a beautiful recipe for breakfast or could be savoured as a dessert.

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Chia Pots are a great way to put a spring in your step in the morning time. They are packed with protein, fibre and omega 3 fatty acids. By adding a tablespoon of chia seeds you can increase your protein intake on a daily basis. Chia seeds contain soluble and insoluble fiber which is great for digestion and regularity. Chia pots have a rice pudding consistency. You will need to leave them in fridge overnight or at least 6 hours. You can add your toppings of your choice when they have set.

Ingredients

4 tablespoons Chia Seeds (2 tbsp. in each pot)

¼ cup Coconut Water, in each pot

¼ cup Homemade Almond Milk or Milk of choice (store-bought will work), in each pot

1 teaspoon Vanilla Powder (1/2 teaspoon in each pot)

2 teaspoons Rice Syrup, 1 teaspoon in each pot

Method

Add all the ingredients to your pots and stir the mixture with a small spoon until combined. Pop in the fridge overnight.

Next morning give it a little stir before devouring, sprinkle with your favourite toppings.

DSC_3078Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

Roasted Chickpeas

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Roasted Chickpeas are a nutritious addition to your lunch and dinner or eat them as a healthy snack as opposed to crisps.  Chickpeas are very versatile. You can add them to salads, quinoa, amaranth, chilli beef and soups. They will inject great flavours into your dish. I usually throw in a dash of cayenne, turmeric, all spice, garlic, chilli flakes, salt and pepper but you can adjust to suit your taste buds. The recipe below is a basic recipe to work with so feel free to adjust measurements. Chickpeas are good source of lean protein, 1/2 cup contains 7 grams of proteins,  they also contain folic acid, manganese, copper and bioflavonoids.

Roasted Chickpeas

400g Chickpeas, rinsed and drained

1 teaspoon Cumin Powder

½ teaspoon Turmeric Powder

½ teaspoon Cinnamon Powder or all spice

1-2 tablespoons Extra Virgin Olive Oil

Pink Himalayan Rock Salt & Black Pepper to season

Method

Drain and rinse, pop in a large mixing bowl drizzle 1-2 tablespoon of olive oil, sprinkle spices , salt and pepper; stir making sure the chickpeas are evenly coated.

Spread out on a lined flat baking tray,  and roast at 180 for 25-30 minutes ( I like to roast the chickpeas until they are crispy, so leave them for 40-45 minutes).

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

The Breakfast Club: Vanilla Coconut Smoothie

Day Four of “The Breakfast Club”, with Madeleine Shaw, Nutritional Coach. This recipe was produced by Madeleine. It will add sunshine to your Monday morning. If you missed Day One ” Mon Petit Chou Fleur“,  Day Two “Banana Breaky Bites“, or Day Three you can read about them by clicking the links.

IMG_4895Vanilla Coconut Smoothie

Okay, so you might be freaking out, going this girl is crazy, she is putting raw eggs into her smoothies, I promise you this is a much better add in than commercial made highly processed oxidized protein powder.

The Nutritional Benefits of Eating Raw Eggs:

Eggs contain impressive supplies of selenium, iodine, phosphorus, molybdenum, choline, lutein, vitamins A, B2, B5, B12, E, D and K. Add to this a healthy 5.5 grams of protein, 20% of your RDA for tryptophan and essential fatty acids. Some of these properties (especially vitamins C, B6 and B9) can be damaged during cooking so I recommend consuming them raw.

Ingredients

  • 150ml coconut water
  • ½ a banana
  • 2 free range eggs
  • 1 tsp. organic vanilla powder
  • 1 TBSP coconut oil

Directions: Simple. Blend and Drink.

IMG_4902Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

The Breakfast Club: Walnut Pancakes with Macadamia & Raw Cacao Butter

Day Three of “The Breakfast Club”, with Madeleine Shaw, Nutritional Coach. This recipe is by Me or “Make & Bake From Scratch”. It is simply delicious. If you missed Day One ” Mon Petit Chou Fleur“, and Day Two “Banana Breaky Bites“, you can read about them by clicking the links.

DSC_3100This recipe works great on Saturday or Sunday morning when you have time on your hands. I used walnut flour but feel free to change to ground almonds or coconut flour. It is a very simple recipe with delicious flavours. The macadamia and raw cacao butter is rich and chocolaty like a homemade nutella without all the added sugar. The recipe is gluten-free, wheat free and dairy free.

Walnut Flour Pancakes

(Makes 6-7 pancakes)

2/3 cup Walnut Flour (I make my own in the food processor)

3 Free Range Eggs

¼ teaspoon Baking Soda

1 teaspoon Vanilla Powder

1 teaspoon Rice Syrup/Honey, you can add more if you have a sweet tooth but be sugar conscious or substitute the rice syrup with half of a banana

Drop of Almond Milk/Coconut Milk

Method

Walnut Flour: I make my own walnut flour using the food processor. Add 100g Walnut to the processor. Blitz until crumbly texture forms, similar to ground almonds. Be careful not to overdo it or it will turn into butter. Viola! Walnut Flour. Store left over flour in an airtight container.

Next add ingredients to the food processor, combine. In a 16cm (small pancake frying pan) frying pan add ½ teaspoon of extra virgin coconut oil, once melted pour the pancake mixture in the pan. Cook on both sides till golden brown.

Remove from the pan; serve with raspberries and macadamia & raw cacao butter.

Macadamia & Raw Cacao Butter

2 heaped tablespoons Unsweetened Macadamia Nut Butter

1 teaspoon Raw Cacao Powder

Drop of Coconut Water 

Method

Pop in food process, blitz until combined or you could add the ingredients to a jug and mix together with a spoon. Serve in a little side dish.

DSC_3099Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

The Breakfast Club: Banana Breaky Bites

Day two of  “The Breakfast Club”, if you missed the first post you can read it here. The Breakfast Club features a recipe today by Madeleine Shaw called “Banana Breaky Bites”. This recipe will enliven your Saturday morning.

Banana Breaky Bites

Who ever said breakfast was boring? These banana bread squares are gluten-free, sugar-free and taste like heaven.

I recently have started using yogurt in my cake recipes, it has been a great addition making them moist and fluffy. Yogurt is a huge part of my diet as it is full of beneficial bacteria that helps my digestive tract.

IMG_4957I only ever buy whole milk yogurt because:

  • Our bodies cannot digest and break down the protein or absorb nutrients from yogurt without the fat.
  • Essential vitamins A and D are also fat-soluble. So you can’t absorb them from milk when all the fat has been removed.
  • Our body is designed to eat whole foods, foods that haven’t been processed. Nutrients in whole foods have natural synergy with one another, so they are most beneficial when taken together. When you remove part of the milk/yogurt the nutritional profile is out of whack, so you discard all the wonderful nutritional benefits.

Tip: You can make these the night before if you don’t have time in the morning and have them as an afternoon snack also.

 Ingredients

(please use organic when possible) – makes 14 squares

  • 2 bananas
  • 300g of ground almonds
  • 100g of butter
  • 1/2 tsp of stevia
  • 100 g of whole milk yogurt
  • 2 eggs
  • 2 TBSP coconut oil

Directions

  • Set oven to 180°C.
  • In a food processor blend the ground almonds, 1 banana (just the fruit) butter, eggs and stevia.
  • Slowly add in the yogurt to the food processor, when it is fully mixed turn the food processor off.
  • Slice the other banana into slithers.
  • Grease a baking tray with coconut oil and evenly place the cake mixture.
  • Place the sliced banana on top, creating whatever pattern you desire J
  • Place in the oven and bake for 10 – 12 minutes.

IMG_4958Serve with some more delicious yogurt or fresh cream.

Be sure to keep me posted if you try and test these recipes by posting on twitter: @whelehanlynne or instagram @makeandbakefromscratch

Eat Real, Great Feel!

The Breakfast Club: Mon Petit Chou Fleur

This week Madeleine Shaw, Nutritional Coach, and I have paired up to bring you “The Breakfast Club”. It will feature six delicious, alternative, sexy breakfast recipes. Everyday for the next six days we will be releasing one recipe per day. There is a fantastic mix, something to suit everyone’s dietary requirements.

Madeleine is a qualified nutritional health coach from the Institute of Integrative Nutrition, creative chef, vociferous blogger, fledgling presenter and self-professed yoga enthusiast. She is committed to helping her clients enliven the hottest, healthiest, happiest versions of themselves. Through her website and consultations, Madeleine helps reeducate her clients in the appreciation and effects of eating wholesome, organic produce. She helps them to work towards better relationships with their bodies, boosts confidence, injects energy and sculpts beautiful silhouettes. Visit her website here and follow her on Facebook, Twitter and Instagram.

MadeleineThe Breakfast Club Part One will feature a breakfast called “Mon Petit Chou Fleur” by Me or “Make & Bake From Scratch”.

Mon Petit Chou fleur

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“One should not attend even the end of the world without a good breakfast”, Robert A. Heinlein.

Mon Petit Chou fleur (My Little Cauliflower in french) is a delicious breakfast treat fueled with goodness. You could class it as porridge, cauliflower porridge but you will have to keep an open mind for this recipe. Recently, I have come under the opinion that cauliflower is the chameleon of the vegetable world. Reason being it can change for various dishes i.e. rice, mash, pizza, cous cous, porridge and soup. It has a neutral taste which allows you to play around with your favourite flavours. This recipe is gluten-free, wheat free, dairy free, meat free and sugar-free (if you use rice syrup). I really enjoyed it topped with raspberries, blueberries and macadamia nut butter mixed through it.  This recipe is really worth a shot.

Why Cauliflower?

One of the great aspects of this recipe is you are increasing your daily intake of cruciferous veggies. Cruciferous vegetables are associated with reducing the risk of some forms of cancer. Beside this cauliflower is a great source of potassium, vitamin C and has detoxification properties.

Ingredients

I Cauliflower Head (you will to turn into cauliflower rice)

1 cup Coconut Milk/Almond Milk (any milk of your choice can be used)

2 tablespoons Coconut Water/Filtered Water

2 Free Range Eggs, whisked

1 teaspoon Vanilla Powder or All Spice

1 tablespoon Rice Syrup/Raw Honey

Method 

Cauliflower Rice: cut cauliflower into florets and remove stem, pop into food processor and blitz until it resembles a rice texture.

In a medium size saucepan add cauliflower rice, coconut milk, coconut water, gently heat. Next add whisked eggs, stir. Sprinkle in vanilla powder or all spice and add rice syrup. Allow it to simmer for 10-15 minutes on medium heat. Once it is tender, remove from the stove and consume.

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Serving Suggestions

  • Fresh Berries
  • Macadamia Nut Butter or any nut butter of your choice , use 1 heaped teaspoon
  • Raw Cacao Nibs
  • Toasted Coconut Flakes
  • Toasted Almonds

Be sure to keep me posted if you try and test these recipes by posting on twitter: @whelehanlynne or instagram @makeandbakefromscratch

Eat Real, Great Feel!

How to make Cauliflower Mash

Cauliflower mash is a great alternative for lunch or dinner. I am not a fan of white potatoes but am very partial to cauliflower mash. You can mix different fresh herbs or add some spices into the mash. I added turmeric to the recipe but feel free to get creative in the kitchen and sprinkle your own favourite flavours. I enjoyed it Lemon & Herb Roasted Chicken but you can eat it with any meal. If you have any left-over pop it in a lunchbox and bring it to work the following day. Cauliflower contains vitamin C, vitamin K, Folic Acid and Manganese.

DSC_3115Ingredients

1 head Cauliflower, cut into florets

1 Onion, peeled and chopped

2-3 Garlic, peeled and chopped

1 teaspoon Turmeric powder

Extra Virgin Olive Oil

Knob Kerrygold Butter

Pink Rock Salt

Black Pepper

DSC_3116Method

Preheat oven 180 degrees.

Chop cauliflower, onions and garlic. Add to a large bowl and drizzle olive oil, turmeric, salt and pepper. Make sure you cover the cauliflower but be careful not to drown it in olive oil.

Roast in the oven for 30-35 minutes until the vegetables are a light brown and fork tender.

Remove, add to the food processor, add a knob of Kerrygold butter and blitz until it resembles a mash texture.

Consume, devour and enjoy Cauliflower Mash.

DSC_3120Eat Real, Great Feel!

Homemade Energy Drink for Warriors

Chia Fresca or Iskiate is a Mexican energy drink considered a “Homemade Red bull”. It consists of chia seeds, lemon or lime juice, water and sweetener. I came across the recipe on this article and decided to give it a whirl. I have changed the recipe to suit my own needs. This drink is gluten free, wheat free, sugar free, dairy free, egg free and preservative free. I liked the gelatinous texture but you will have to try your own home-brew to agree or disagree. Read this article to learn more about wondrous chia seed.

Chia seeds have been prized as the “Muhammad Ali of Nutrition”. They are packed with protein, fibre and omega 3 fatty acids. By adding a tablespoon of chia seeds you can increase your protein intake on a daily basis. Chia seeds contain soluble and insoluble fiber which is great for digestion and regularity.  It has been suggested that consuming a “Chia Fresca”, before a training session with boost energy and keep you hydrated.  Chia seeds absorb 9-10 times their weight in water. Dehydration can hinder your performance during a training session. Other benefits include blood sugar balance and they assist with weight loss.

DSC_3059You can store the energy drink in the fridge overnight and consume it before breakfast to kick-start the day, bring it to work or the gym the next day to keep you  hydrated and bursting with energy.

Ingredients 

1 cup of Filtered Water or Coconut Water

1-2 tablespoons Chia Seeds

Half Lemon, juice only

1 teaspoon Fresh Ginger, grated

1 teaspoon Rice Syrup, optional

Method

Add all ingredients to a glass and allow the chia seeds to swell (10-15 minutes). Stir the drink and consume.

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Eat Real, Great Feel!

Orange & Cardamom Raw Cacao Brownies

DSC_3037Flowers wilt, jewelry tarnishes and candles burn out…but chocolate doesn’t hang around long enough to get old”, Sr. Cocoa Loca.

This brownie recipe is wheat free, gluten-free, dairy free, egg free and preservative free. It uses dates as a substitute for sugar. It does contain nuts, so if you have a nut allergy I am afraid they will not suit your dietary requirements.

These are so easy to make and ready in no time to chow down. The orange, cardamom and cacao all taste delicious together. Cardamom “Queen of Spices”, is great for your digestion too. Raw cacao is a pure form of chocolate, packed with anti-oxidants to keep you looking younger. These brownies ooze a rich chocolate flavour and taste great with a black coffee. If orange or cardamom do not tickle your fancy then you do not have to use them in the recipe. You could get creative and add your own  flavours,  be inspired. If you have any left-over, pop them in an air tight container and store in the fridge.

DSC_3036Ingredients

2 cups Walnuts

1 ½-2 cups Pitted Dates (this is sweetener)

1 cup Raw Cacao Powder

1 tablespoon Orange Zest

1 teaspoon Cardamom Powder

1 teaspoon Vanilla Powder

Pinch Pink Rock Salt

1 cup Almonds & Pecans, roughly chopped

Method

Pop walnuts in food processor, blend finely.

Add to the walnut mix cacao powder, orange zest, cardamom powder, vanilla powder and salt, combine. Next, add dates, these will stick the mixture together and give it a sweet taste. Blend, until mixture is combined.

Roughly chop almonds and walnuts or beat them with a rolling-pin in a freezer bag.

On a flat baking tray lined with baking paper, evenly spread the roughly chopped almonds and pecans. Pour the brownie mixture on top and evenly spread the mixture with a spatula.

Pop in the freezer for a minimum of  2 hours.

Eat Real, Great Feel! 

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