Vegan Tiffin

Enjoy this plant based recipe with coffee or tea and the kiddies love it too.

Ingredients

2.5 Cups Dates

2 Tbsp. Peanut Butter

30g Cacao Powder

1 Box of Nairns Gingernut Oat Biscuits

80g Roasted Hazelnuts

Make from Scratch

In a food processor add dates, peanut butter and cacao powder. Blitz until a paste is formed. Pop into a big mixing bowl.

Add gingernut oat biscuits and roasted hazelnuts to food processor and blitz until they resemble medium size chunks. Add to mixing bowl.

Mix together and pour tiffin mixture onto a line baking tray. Level it out and pop in freezer for 3-4 hours before cutting into bite size squares.

Salted Caramel BB Brownies

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At the moment I am loving black beans in savoury and sweet formats. They are versatile little bundles and great in your lunch box or dessert. At the beginning of the week I make a black bean salad – 2 tins (rinsed), tbsp. apple cider vinegar, 1 tbsp. toasted sesame oil, 1  tamari sauce, tbsp. garlic & chilli flakes, lemon or lime juice, salt and pepper. Add avocado or roasted cube sweet potato to the mix to hit them macronutrients.

Today, I am writing about the sweet side of black beans and a creation called “Salted Caramel BB Brownie”.

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To make these delectable BB brownies from scratch you will need to acquire the following:

Recipe

2 tins Black Beans – ( rinse and dry) – I used Epicure brand from Lulu’s Hypermarket they have no added salt.

14-15 Dates (these are used to sweeten and added for caramel texture)

2 Tbsp. Instant Coffee

1 Tbsp. Almond Milk or milk of choice

1/4 cup Stevia

1/3 Cacao Powder

1/4 tsp. Baking Soda

1/4 tsp. Sea Salt, will sprinkle more on top at the end.

2 Eggs ( use 2 Tbsp. flax or chia seed for egg substitute mixed with water prior to baking)

2 Tbsp. Rice Malt Syrup/Honey

  • add chopped nuts, raisin, orange peel, coconut nut, cherries for extra texture.

Make from Scratch

  • Preheat oven , 170 degrees , fan oven. 8×8 baking tray lined with greaseproof paper (handy stuff , saves on washing time in the kitchen).
  • Blitz black beans in food processor till smooth mixture. Add 2 eggs, stevia, cacao powder, baking soda, salt. Mix in processor until combined.
  • In separate bowl add 10 dates, 2 Tbsp. instant coffee, almond milk, rice malt syrup/honey – use hand blender to create a smoothie like texture, it will be thick. This is used to sweeten the brownie mix. Chop the remaining dates into small pieces add some to the bb brownie mix and leave some to sprinkle on top.
  • Pour the black bean brownie mix into a large mixing bowl followed by the date & coffee mixture. Combine and fold the mixture.
  • Pop into lined baking tray. Sprinkle dates and coarse sea salt flakes on top.
  • Allow to bake for 45 minutes. Remove and allow to cool. Drizzle honey or dark chocolate for richness on top at the end before devouring. Store in fridge once cool and if there is any leftover.
  • Enjoy with homemade protein ice-cream and peanut butter.

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

Eat the rainbow, don’t chase it x

 

Man Flu Soup

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Man flu is described as illness that causes the male species to become helpless and sicker than any other family member. In females; it is described as cold. Therefore, I concocted this “Man Flu” soup recipe to rescue the male of the house from his man flu death bed.

The Christmas holidays have come and gone. It is a time of year when us humans are suppose to chill out. However, we burn the candle at both ends; throughout the festive season trying to meet family and friends far and wide discussing the world at length. By the time New Years rolls around we have contracted head colds, snuffles, sinus, sore throats and coughs. I am guilty too. So whether you are male or female this recipe will provide you with an abundance of nutrients to rock in 2016!

Grotto (2007) discusses the benefits of the ingredients:

  • Carrots – fibre, manganese, niacin, beta-carotene, potassium, Vitamin B6 & C.
  • Peppers – Vitamin C, beta-carotene and inflammation reducing phytochemicals.
  • Pumpkin – fibre, potassium, selenium, Vitamin A, beta-carotene and lutein.
  • Sweet Potatoe – Vitamin A,C, B6, manganese, potassium and fibre.
  • Garlic – Bacteria killer properties known as “Allicin”.
  • Turmeric – Anti-inflammatory properties.

Made From Scratch

4 carrots

1 large red pepper

200grams Pumpkin

1 large sweet potatoe

4-5 garlic cloves

1 tsp. turmeric powder

1 stock cube or 1.5 litres fresh stock.

Made:

  1. Chop (wash first) all the vegetables. I leave skin on carrots and sweet potato for extra fibre. Remove the skin if it is bad.
  2. Add 1tsp. grapeseed oil to large saucepan. Saute all vegetables.
  3. Add stock cube and 1.5 water. Bring to the boil. Simmer.
  4. Once all veg is soft , blitz.
  5. I added 0% fat greek yogurt , lemon zest and toasted chickpeas on top.
  6. Serve, enjoy and take some time to reflect.

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

Eat the rainbow, don’t chase it x

References

  • Grotto. D, RD, LDN. (2007) 101 Foods that could save your life. Bantam Books. New York.

Peanut Butter, Banana & Blueberry Protein Bites

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Last week I got my paws on Quest Protein Powder – peanut butter flavour, my kryptonite. My source is Sporter.Com. Personally, I find Sporter great. It saves so much time going to the store, delivery is fast and their prices are reasonable. I am not getting paid or sponsored to write this either, they provide a good service.

Moving on, I decided to whip up some protein bites after a gruelling leg session to munch on over the course of the weekend or evening as they don’t last long!

Bake from Scratch Recipe

3 Bananas

2 eggs whites

2 scoops Quest Peanut Butter Protein

1 tsp. Cinnamon

3 tbsp. Biona Coconut Flour

1/4 tsp. Baking Soda

1 tbsp. Koko Coconut Milk

Handful of Frozen Blueberries – you can use other berries if you fancy.

Make from Scratch

  • Preheat oven 180 degrees.
  • Food processor: add bananas and whip them to mush. Add peanut butter protein powder, egg whites, cinnamon – blitz until well combined.
  • Mixing bowl: pour mixture into large mixing bowl. Add coconut flour, baking soda and coconut milk. Mix well with a wooden spoon. Next fold in the frozen blueberries to the batter.
  • Baking tray: I used a square baking tray (8×8). Grease with kerrygold butter. Pour in the batter. Bake for 20-25 minutes , ovens will vary. I left them till they were golden brown, use a toothpick to poke the centre and check if the centre has set and the bites are ready to come out of the oven.

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

Eat the rainbow, don’t chase it x

Egg Muffins

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This week I was strolling around the supermarket in Abu Dhabi and I stumbled on Golden Irish Fresh Free Range Eggs. Needless to say, I stashed a dozen in the basket whilst deciding what to make. A poached egg, fried egg, boiled or an omelette. Then I had a light bulb moment and thought Egg Muffins. I had an array of vegetables in the fridge and egg muffins are a great recipe to use up all the veg. Egg muffins are a convenient snack for when you are on-the-go , breakfast or like me after the gym.

To the mix I added mashed sweet potatoe, red peppers, garlic, chives, mushrooms, dijon mustard and topped with smashed avocado, chilli, lime and toasted pine nuts.

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Recipe

(makes 12 Muffins)

12 Golden Irish Eggs

145 grams Sweet Potatoe, mashed

Medium sized Red Pepper, chopped

1 punnet Mushrooms, chopped

1 Garlic Clove, grated

Handful of Chives

Dijon Mustard

Make from Scratch:

  • Preheat oven 180 degrees.
  • Boil: sweet potatoe, leave skin on , until soft and mash with  a dash of butter or liquid ( I use Koko coconut milk) and dijon mustard.
  • Wash, chop and saute: red pepper, mushrooms, grated garlic until soft. Mix in with mash potatoe.
  • Crack: eggs into large mixing boil, whisk. Add drop of coconut milk, chives. Mix in vegetable mix.
  • Grease: muffin tray, use 1/4 cup measurement to pour egg muffin mixture into the tray.
  • Bake: for 18-20 minutes until golden brown.

On the side I served smashed avocado, cherry tomatoes, chilli, lime and toasted pine nuts. Delicious.

Be sure to keep an eye out for the Golden Irish Eggs in your supermarket :

Golden Irish Logo “On our farms the crack is mighty and our hens run free. Just like us humans, hens need lots of fresh air and plenty of room to roam around and stretch their legs, in wide-open spaces. Healthier hens mean more nutritious and better tasting eggs”.

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

Eat the rainbow, don’t chase it x

The Healthy Knickerbocker Glory

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The healthy “Knickerbocker Glory”, can be rustled up in minutes. Personally, I gulped it down post workout as I added Nua Naturals Rice Protein to the mix. Instead of the original recipe using ice-cream, I used frozen banana which gives a thick, creamy consistency. I have a stash of banana’s in the freezer , they are very handy for sweet treats and a good source of vitamin C, B6, potassium and fibre (Grotto, 2011). The red syrup is a blend of frozen raspberries and strawberries.

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Recipe

250 ml Koko Coconut Milk/Nut Milk/Dairy Milk/Coconut Water

1/2 Frozen Banana

1 Tbsp. Nua Naturals Rice Protein

1 Tsp. Honey ( you can add 1 Tbsp. if you prefer it sweeter)

1 Tbsp. Chia Seeds or Flax Seed

50 grams Frozen Raspberries or Strawberries or both

Method

  • Defrost: raspberries and strawberries under the grill in a bowl , add 3-4 tbsp. water. Once defrosted , blitz with a hand blender to form a syrup like consistency.
  • Grab your tall glass: pour the raspberry and strawberry syrup into the bottom of your tall glass.
  • Blitz: coconut milk, frozen banana, nua naturals rice protein, honey and chia seeds – until smooth. Pour into tall glass with the raspberry and strawberry syrup.
  • Top with some granola and drink it or eat it with a long spoon.

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

Eat the rainbow, don’t chase it x

References

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

Sesame, Lemon & Honey Flapjacks (GF)

_DSC4829“There is no sincerer love than the love of food”, (George Bernard Shaw)

Nothing compares to the aroma of freshly baked flapjacks drifting throughout the house or apartment in my case. Flapjacks are very easy to make and eat! They are great to share with family and friends. I liked mine topped with COYO (yogurt made from coconut milk) or ricotta.

This recipe is gluten-free using gluten-free oats; you could also try quinoa flakes (sold in Lulu Hypermarket). I used a blend of honey, natvia and raisins to sweeten. Also I added lemon oil and zest for the lemon zingy flavour but you can change this to suit your taste buds. You can play around with flavours depending on your palate. Vanilla whey protein powder would be a good addition to boost the protein content but always remember with treats moderation is key.

Where I sourced some ingredients in Abu Dhabi:

  1. Gluten free oats, natvia, chia seeds and sesame seeds – Organic Supermarket Nations Tower.
  2. Lemon oil and vanilla pod – Central Souk beside World Trade Mall. The spice shop beside Nab Juices.
  3. Raisins, pumpkin seeds and desiccated coconut – sold in any supermarket. Sun-maid is my favourite brand as there are no added ingredients, just raisins.
  4. COYO yogurt – I am addicted to this!! It is a vegan creamy coconut yogurt; you can find it in Carrefour in Marina Mall.

Recipe 

250 g Gluten Free Oats or Quinoa Flakes

2 Tbsp. Chia Seeds (alternatively you can use flax seeds)

1.5-2 Tbsp. Desiccated Coconut (unsweetened)

4 Tbsp. Sesame Seeds

2 Tbsp. Pumpkin Seeds

2-3 Tbsp. Raisins

100 ml Honey

3 Natvia Sachets (click here to learn more about this product)

150 ml Extra Virgin Olive Oil

1 Vanilla Pod or 1 Tbsp. Vanilla Essence

Zest of one Lemon

1 Tbsp. Lemon Oil

Method

  • Preheat oven 180°c – baking time 20-25 minutes depending on oven (they should be golden brown).

Measure & Mix: measure out and pop in a large mixing bowl oats, chia seeds, desiccated coconut, sesame seeds pumpkin seeds and raisins, stir to combine.

Melt: in a small saucepan on a low heat (just enough to soften, not boil) add honey, natvia, olive oil, vanilla, lemon zest and lemon oil. Gradually stir until it has a runny consistency.

Pour: over the flapjack mixture and stir until evenly coated and the mixture has a sticky appearance. Pop the flapjack mix onto a baking tray and level it off, I used a square one or a round tray would work perfectly too.

Bake & Cool: baking for 20-25 minutes until golden brown. Remove and allow to cool before cutting. Sometimes I am an eager beaver and cut before they are cool; they have a tendency to crumble. The cooling allows them to set.

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

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.

The Great Pumpkin Brownies

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As I stated in a previous post I have started to order vegetable boxes from RIPE, they sell seasonal, organic, local produce in the UAE. Inside the box , on this particular occasion was some glowing orange pumpkin. So, I thought to myself “bet they would taste scrumptious in the form of a brownie”. They have a sweet taste and similar consistency to sweet potatoes too. Sweet potatoe brownies worked, so pumpkin brownies will work too, I figured. Pumpkin is also great in pancakes, breads and pumpkin porridge with some nut butter.

What is so great about Pumpkins?

According to Grotto (2001) the word pumpkin comes from the greek term “pepon”, or “big melon”. The squash, cantaloupe melon and cucumber are related to the pumpkin. Who knew. Pumpkins can be considered for their carving and canning properties. Canning pumpkins are better for baking so varieties like “pie pumpkin”, or “sweet pumpkin”. Pumpkins come in many different colours too like white, australian blue and a red variety.

Grotto (2001:267) highlights the nutritional benefits of pumpkin in the diet as follows:

Good fibre source, potassium, selenium, vitamin A, beta carotene, alpha carotene, beta cryptoxanthin and lutein”.

Finally, lets not forget the delicious pumpkin seeds which are a good source of omega 3 and taste great toasted in a salad.

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Recipe

322 g Pumpkin Puree

2 Free Range Eggs (use chia seeds if you want an egg free option)

2 tsp. Vanilla Powder

2 tsp. Cinnamon

½ cup Coconut Sugar

1/4 cup Extra Virgin Olive Oil

1/4  tsp. Baking soda

2-3 tbsp. Raw Cacao

1/4 cup Walnuts (break them into smaller pieces)

4 tbsp. Coconut Flour

Method:

  • Prepare Pumpkin Puree
  • In a mixing bowl pop pumpkin puree, eggs, vanilla, cinnamon, coconut sugar, coconut oil, baking soda, cacao powder, walnuts and coconut flour. Stir all ingredients until they are combined.
  • Grease a square baking tray; pop in the oven 175 degrees for 25-30 minutes, they should be firm but gooey in the middle when baked.
  • Allow to cool, cut into squares.

I decorated mine with coconut butter and crushed walnuts. I melted some biona coconut cream (half the block), added 1/2 tsp. cacao powder and drizzled it over the brownies with crushed walnuts on top.

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.

Coconut + Cinnamon + Raisin Loaf

coconut cinnamon raisin loaf

Todays recipe is Coconut + Cinnamon + Raisin Loaf. All three go hand in hand in creating  a loaf that you would happily eat in one sitting. However, that is not recommended for health reasons but don’t let me stop you. I found it tasted nicer the second day so try and save some. Wrap it in foil and store in the fridge. I made some raw strawberry chia jam to accompany the slices into my mouth. Anywho without further ado let me jot down this delicious recipe.


What you will need:

3 Banana’s

1/4 cup Extra Virgin Olive Oil (any oil will do)

1/4 cup Almond Milk

4 Free Range Eggs

1/2 cup Coconut Flour

1/4 cup Chia Seeds

1 tbsp. Cinnamon

1/4 cup Raisins ( I like Sunmaid)

1 tsp. Baking Soda

2 scoops Optimum Nutrition Natural Whey (Vanilla)

How to construct the loaf:

  • Preheat oven 150 degrees. I reduced the oven temperature to 130 after 30 minutes. Line a loaf pan with greaseproof paper.
  • In the food processor add bananas, oil, milk, eggs and blitz.
  • In a separate mixing bowl pop in coconut flour, chia seeds, cinnamon, raisins baking soda and whey protein powder. Fold the wet mixture into the dry mixture and evenly combine until a batter is formed.
  • Pour into loaf pan. Bake for 45-50 minutes , keep a close eye on the loaf. Use a toothpick to dunk in the middle of the loaf to ensure it is fully cooked. Allow to sit for 5-10 minutes once removed from the oven. As you can see from the image it came out very moist.
  • Slice it up and chill out with a herbal tea or coffee.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x