The top 10 Irish healthy foodies to follow on Instagram

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I was thrilled and very grateful to be placed on the “Top 10 Irish Healthy Foodies to Follow on Instagram”, the list includes some fantastic fellow food bloggers that are passionate about the promotion of  healthy living. Check it out here Top 10 Irish Healthy Foodies to Follow on Instagram

Eat the rainbow, don’t chase it x

Healthy Nutella

Processed with VSCOcam with s5 presetWere you aware that Nutella hails from Italy? Like most, I am an avid fan of this chocolaty hazelnut spread. However, I wanted to make a healthier version to enjoy on my porridge or add to a hot protein chocolate drink. This recipe contains less sugar and no added oil but still not a golden ticket to devour the whole jar; even though I could! Hazelnuts are one of the easier nuts to make butter with in comparison to almonds, which time wise take much longer.

World Nutella Day takes place on the 5th February, so what better way to indulge your nutella cravings than with a healthier version of this rich chocolate hazelnut spread.

According to Grotto (2011) the health benefits of Hazelnuts include:

  • Good source of protein;
  • Fibre;
  • Vitamin E;
  • Arginine ( an amino acid);
  • Folate;
  • Calcium, magnesium and potassium.

Recipe

300 g Hazelnuts

2 tbsp. Cacao Powder or Unsweetened Cocoa Powder (if you like 85% dark chocolate add 4 tbsp.)

4 tbsp. Rice Malt Syrup or Coconut Sugar

Pinch of Sea Salt

Method

  • Roast: Preheat oven 150°C, line a flat baking tray with greaseproof paper. Bake for 25 minutes; check them regularly to ensure they are not burning.
  • Cool: Remove from oven, allow to cool. Gently rub the hazelnuts to remove skin. Some skin will not come off but remove as much as possible.
  • Cream: Pop in food processor and blitz until creamy and runny, this can take between 5-10 minutes depending on the food processor you are using.
  • Once creamy add cacao powder, rice malt syrup and pinch of salt. Blitz to combine.
  • Pour into an air tight container – I use a glass jar. Saving glass jars is a handy way to build up a collection for homemade nut butters.

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

References

  • Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Build a Body from Scratch: Phase One

Gym unicorn

Every now and then we need a fresh workout programme that inspire us to keep reaching our health and fitness goals. As a “gym unicorn”, I like to mix up my training to keep it fun. Training sessions can range from HIIT (high intensity interval training), weights, yoga or pilates; whatever your choice is get active and get moving. Over time you will progress, not overnight, the key is to remain consistent and dedicated; chip away the results will surface.

This training programme “Build a Body from Scratch”, is a 16 week programme consisting of four phases. Over the next few weeks I will be posting the workout for you to follow, I am currently in Phase One. If you aren’t familiar with the exercises, you can search on youtube to watch how the exercise is performed. If you do not have certain gym equipment, google alternatives, there is always a way.

Body from scratch

Phase one comprises of supersets. Supersets are two exercises performed in a row without rest – so be prepared to feel the burn! I love a workout the kills you but it will make you stronger. The programme is four days with three days rest. Rest is really important for growth and strength. So let’s have fun and remember to stay hydrated and follow a healthy eating regime.

Warm up: 

  • 2km Row (aim to complete in 1o minutes or under)

Phase One

Leg DayLeg Day (all sets are 5 x 12)

Chest DayChest & Back

Arm Day

Arm Day

Shoulders

Shoulders & Abs

*Always remember to stretch at the end of each workout.

Remember to stay focused and set goals – build your body from scratch. Keep me posted on your progress on instagram: @makeandbakefromscratch

Porridge for Breakfast

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Starting your day with this easy, simple and nutritious recipe will help you power through the day. Oats or Porridge as I call it, are by definition a whole grain with a mild creamy texture. Oats can be prepared in a variety of methods like cookies, pancakes, cereal bars and breads. Mixing and matching healthy combinations can inject bursts of flavour to a monotonous bowl of oats. For this recipe I added  pomegranate, flaxseed, peanut butter, toasted coconut chips, and vanilla whey protein.

Health benefits of Oats include (Grotto, 2011):

  • Vitamin E & B.
  • Minerals: calcium, magnesium, potassium, selenium, copper, zinc, iron and manganese.
  • Soluble Fibre: soaks up cholesterol lowering the risk of heart disease and lowers blood sugar.
  • Insoluble Fibre: helps keep you regular.

Health Benefits of Pomegranate:

  • Vitamin C and antioxidants (anthocyanidins)

Health Benefits of Flaxseed (Grotto, 2011):

  • Omega 3 fats
  • Soluble & Insoluble fibre – benefits lowering cholesterol, blood sugars and digestion.

Peanuts, although classed as nuts are from the legume family like beans and peas “Leguminosae Family”. A brand that I eat is meridian peanut butter. Great taste and they have no added ingredients like sugar, salt and palm oil. Peanuts are a good source of antioxidants (Grotto, 2011).

Lastly , I added vanilla whey protein isolate (WPI) to the mix. WPI contains high levels of protein with little fat or lactose. It is also a good source of branched chain amino acids (BCAA). BCAA are labelled as the building blocks for muscle repair and development (Grotto, 2011). This delicious bowl of porridge would be great before or after a gym session too.

Recipe

* serves one

40 g Oats

250 ml Coconut Milk (a brand I use is: Koko)

1 tbsp. Flaxseed

1 scoop Whey Protein

*toppings include: peanut butter 1 tsp, 10 g pomegranate, 10 g toasted coconut chips.

Method

  • Pop all ingredients in a small saucepan and cover with milk. Cook on low-medium heat , don’t allow it to stick to the bottom of the saucepan. Stir regularly.
  • Once cooked remove from heat. Add whey protein and stir until well combined. You may need to add a drop of liquid here if it appears dry to help with the mixing.
  • Add all toppings and enjoy!

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

References

  • Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

 

 

Puy Lentil & Coriander Pesto Bake with Sweet Potatoe Cauliflower Mash

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Puy Lentil & Coriander Pesto Bake with Sweet Potatoe Cauliflower Mash

Christmas has passed, it was wild. Amongst the many great experiences of Christmas like spending time with family and friends, I received a gift of The Happy Pear Cookbook. This book is brimming with simple vegetarian recipes and I am working my way through it each week.

This week I made the “Puy Lentil Pesto Bake with Sweet Potatoe Mash”, I made one alteration I used Sweet Potatoe & Cauliflower Mash. I also used 200 grams of puy lentils instead of 400 grams. In my opinion this dish tastes like a Shepherds’ Pie minus the mince. It is great to have in the fridge, very convenient for lunches or a quick snack.  I served it with zoodles and drizzled pesto and almonds on top.

The health benefits of coriander, sweet potatoe and cauliflower are outlined below (Grotto, 2011):

  • Coriander: good source of iron, magnesium and manganese – fresh coriander is delicious.
  • Sweet Potatoe: packed with vitamin A, beta-carotene, vitamin C, B6, manganese, potassium and fiber.
  • Cauliflower: low carbohydrate content, source of fiber, vitamin C, B vitamins, biotin and folate.

To learn more about vitamins visit the Linus Pauling Institute.

Recipe:

2 Medium Carrots, chopped

100 grams Green Beans, trimmed and chopped

300g Sweet Potatoes

300g Cauliflower Florets, chopped

200g Puy Lentils

2 Bay Leaves

½ tsp. Thyme

50 ml Tamari Sauce

100 ml Non Dairy Milk

Salt & Pepper

Pesto (Nut free, dairy free)

Fresh Coriander – I used 6 bunches

3 Garlic Cloves

¼ tsp. Apple Cider Vinegar

100 ml Extra Virgin Olive Oil

100 ml Water

Pinch Salt & Black Pepper

* Pop all ingredients in food processor and blitz until smooth, pour into a storage jar.

Method:

Wash & Chop: carrots, green beans, cauliflower florets, cube sweet potatoes leaving the skin for extra fibre.

Rinse: Puy lentils and pop them in saucepan with carrots, bay leaves, thyme, tamari sauce, 500-600 ml water, season with salt & peppers. Cooking time: 30 minutes.

Oven: Pop chopped cauliflower on a tray , drizzle with oil roast at 180 degrees for 20 minutes. This will be used for the mash.

Saucepan: add cubed sweet potatoes, cover with water and cook until soft.

Mash: Pop sweet potatoe and cauliflower in food processor add non-dairy milk, salt & pepper – blitz until mash consistency

Pesto: mix 3-4 tablespoons through the lentil mix.

Pyrex Dish: Pour lentil mix into a square Pyrex dish (25 cm x 25cm) and top with mash. Bake in the oven for 30 minutes at 180 – makes it nice and crispy.

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

References

  • Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Recovery Rescue

Squats

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The festive season is over and it has been a wild ride. At this point it can be difficult to know where to start; your mind is racing, “new fitness programme”, or “new eating regime”. To get back on the health train it is best to make a plan, start it and stick with it. Don’t lose interest after one week; develop new positive healthy lifestyle habits. Over time you will reap the benefits. Be kind to your body feed it wholesome foods and put it through the paces of a sweaty workout. Remember inhale, exhale.

Try this Sweat Session I created over the festive season to help you kick start your fitness regime:

You will need:

  • Gymboss set 40 seconds on/ 20 seconds off (20 rounds)
  • Skipping rope

Sweat Session

Train

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3,000 meter Rowing. Once this is complete begin the following 5 rounds, set your gymboss timer.

  • Skipping
  • Bear Crawls
  • Walking Lunges
  • Burpees
  • Jump Squats

Next move to 5×5 sets to build strength:

  • 5×5 Lat Pull Downs
  • Press Ups AMRAP (as many reps as possible)
  • 5×5 Bench Press

Bonus Round

  • 100 Walking Lunges
  • 50 Full Squats

This is a great session to get your heart pumping and sweat those toxins from the festive silly season. Make sure you drink plenty of water both during your workout and afterwards.

Once you have the sweaty session completed, you will need to refuel your muscles for recovery. After working out I love recuperating with a smoothie. Try this Berry Bliss Smoothie Recipe:

  • 250ml Koko Coconut Milk
  • 50 grams Frozen Raspberries/Strawberries
  • 1 scoop Vanilla Whey Protein or Vegan Protein
  • 1 tablespoon Chia Seeds

Pop in blender, blitz till smooth and enjoy!