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.

Summer Banana Soft Serve

DSC_4166

The hot weather is back so it is imperative to stay hydrated throughout the day. Ice creams or popsicles are another great way to cool off. Ditch the store made ice-creams and try making your own banana soft serve. These are exceptionally easy to make a full of natural ingredients. A delicious, creamy treat for both adults and children. The health benefits of a Banana Soft Serve include:

  • Vitamin B6
  • Vitamin C
  • Potassium
  • Manganese
  • Bananas are a source of FOS – this is a prebiotic that helps probiotics thrive and boosts the absorption of B vitamins and mineral absorption.

I usually throw 5-6 banana’s into a freezer bag at the start of each week, keep them there for convenience. You can add many different flavours raw cacao, nut butters, pumpkin puree, applesauce, vanilla powder, cinnamon, ginger, allspice, cardamom,bee pollen,  coconut butter – the list is endless and your taste buds are the playground for this exciting recipe.

I made a fudge sauce to swirl through my banana soft, toasted some almonds and tossed in a few frozen berries. The recipe is gluten-free, grain free and dairy free. The only sugar present is fruit sugar. Always remember to eat in moderation. You will need a food processor to make the banana soft serve.

What you will need

(serves 2 people) 

Banana Soft Serve

3 medium-sized Frozen Banana’s

1tsp. Vanilla Powder

Fudge Sauce

4 Medjool Dates, pitted

1 Tbsp. Raw Cacao Powder

½ cup Coconut Milk

2 tbsp. Coconut Oil

Toppings

2-3 tbsp. Frozen Berries or Fresh

1 tbsp. Flaked Almonds, toasted

Method

  • Pit and chop dates. Blend dates and coconut milk together. Pour into a small saucepan and heat on medium temperature, add coconut oil and raw cacao powder. Stir until combined, remove from heat. Pop in a glass jar or serving bowl until ready to serve.  I added tablespoon to each glass. If you have any left over store in an airtight container in the fridge.Toast flake almonds under the grill until golden brown.
  • In a food processor add frozen bananas and vanilla powder. Blitz the frozen banana until it is well-combined and resembles an ice cream consistency.
  • As you can see from the images I layered mine in a tumbler glass. Feel free to eat your creation whatever way you like.

Nutritional Information Banana Soft Serve based on two people:

Calories: 315g (158 per serving), Carbs 81g (41g per serving), Fat 0, Protein 0, Sodium 3 (2 per serving), Sugar 42g (21 per serving)

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

Real Food Rocks & Cookin’ Rolls x

Raw Carrot, Zucchini, Apricot & Poppy Seed Summer Salad with an Orange Vinaigrette

DSC_3536“Everything in moderation, including moderation”, Oscar Wilde

I am back in South Africa after a three-week break in Ireland. It was a great trip and the weather was similar to South Africa. In twenty years from now people will say to each other “Do you remember the summer of 2013”, for those who missed it , shame. We had the bbq going crazy over the three weeks. As you can see in the above image, the Master Chef a.k.a My Dad is breaking out his culinary skills and preparing the bbq for some succulent Rib Eye Steaks, pictured below. As you can see he is cooking up a creamy mushroom sauce in the pan and will enjoy it with a nice Spanish Rioja, “Finca Labarca”. For dessert, Mam baked pears and apples in coconut oil and cinnamon then topped it with COYO yogurt. COYO yogurt is a dairy free yogurt made from coconut milk “heaven in a mouthful”.  It is important to break out every now and then and that is exactly what I did when I sat down to eat this comforting home cooked feast.

DSC_3548I added my own culinary twists to the mix and made a “Carrot, Zucchini, Apricot & Poppy Seed Raw Salad with an Orange Vinaigrette”.  Carrots are packed with Vitamin A, K and C.  Zucchini or Courgettes are bursting with vitamin A, C, folate, potassium and lutein. They are 95% water. Apricots contain powerful antioxidants and great for digestion. Poppy seeds are an excellent of source B-complex vitamins such as thiamine, pantothenic acid, pyridoxine, riboflavin, niacin, and folic acid. The zucchini or courgettes were picked from this abundant garden in Rathdrum, Co. Wicklow, Ireland.

DSC_3702

DSC_3706

DSC_3587

DSC_3753

To make the salad I used:

4 Large Carrots

2 Medium Sized Zucchini’s

6-7 Organic Dried Apricots

1 tablespoon Poppy Seeds, sprinkle over the salad mix

  • Wash the veg. Top and tail the carrots and zucchini. Use a potato peeler and shave off the first layer on the vegetables. Next shave the vegetables in strips as seen in the image above. Shave with peeler until you have reached the core, I ate the leftovers raw. 
  • Chop dried apricots in strips and toss in salad mix. Sprinkle poppy seeds all over the top.

To make the Orange Vinaigrette you will need:

3-4 tablespoons Cold Pressed Olive Oil

1-2 tablespoons Apple Cider Vinegar

1 tablespoon Rice Syrup

1/2 Orange, juice only

1 Orange Slice

Coarse Sea Salt

Fresh Ground Pepper

  • Pop all ingredients except orange slice in a bowl and whisk until rice syrup is dissolved and emulsified. Add orange slice at the end. Season with salt and pepper. Set aside and serve with meal.  Spoon it over your salad.

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

Real Food Rocks & Cookin’ Rolls x

Hey Pesto!

Homemade Pesto

Homemade pesto is great condiment served with eggs, salads, steaks, cauliflower pizza, chicken, and quinoa; basically anything your taste buds feel like. As an alternative to basil you can use coriander, parsley or kale. I like to use walnuts as an alternative to pine nuts. They have a buttery texture and nutty flavour which blends very well. Chilli flakes give it a little kick, however, if you do not like chilli leave it out of the recipe. If you have some left over pop in a glass jar and store in the fridge for a couple of days. This recipe is gluten and dairy free.

Ingredients

Large handful Basil

Handful Walnuts

4 tablespoons of Extra Virgin Olive Oil

1 Garlic Clove

Sprinkle Chilli Flakes

Pinch of Pink Rock Salt

Black Pepper

Method

Pop in food processor and blend until all ingredients are combined. Serve with whatever tickles your fancy!

Eat Real, Great Feel!