Bite Size Blondies

blondiesRecently, I was researching almond flour recipes and came across a recipe for Blondies. A Blondie is essentially a Blonde Brownie. The recipe I had found online called for ½ cup of coconut oil and 1 cup of sugar. According to myfitnesspal.com a ½ cup coconut = 960 calories and 1 cup of sugar = 720 calories. I challenged myself to re-create the recipe omitting the above and decreasing the overall calorie content whilst keeping the delicious gooey Blondie consistency and texture. Baking with almond flour creates a dense, moreish Blondie, as you can see from the image. Allow them to cool before cutting into bite size pieces, this allows the mixture to set and easier to cut.

The Blondie recipe I re-created used fruit puree as an alternative to coconut oil and natvia stevia as an alternative to sugar. This reduced calories per serving from 205 to 128, however, this is not a reason to over indulge. Moderation is key however; it can be hard to exercise this mindset when presented with these tasty creations. Below is the nutritional breakdown from myfitnesspal.com:

calorie-content

Bite Size Blondies

(Bite size – 20 pieces)

2 cups Almond Flour

6 tsp. Natvia Stevia

1 tsp. Baking Powder

½ tsp. Salt

100g Chocolate Chips

100g White Chocolate Chips

200g Clear Spring Apple & Mango Puree

2 Eggs (2 egg whites, one egg yolk)

Made from Scratch:

  •  Preheat the oven 170, fan oven and grease an 8” square baking tray or line with grease proof paper.
  • In a large mixing bowl add almond flour,  natvia stevia, baking powder, salt and chocolate chips and mix well.
  • In a separate bowl add eggs and fruit puree, combine well and fold into the dry mixture. Mix until combined well.
  • Pour the blondie mixture into the baking tray and level it off with a wooden spoon or fork.
  • Pop in the oven, bake for 25-30 minutes until golden brown. Allow to cool before cutting or it will crumble.

*All ingredients are available in Spinneys or your local supermarket. To read more about Natvia, click here.

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

Weekend Essentials: Banana Loaf

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People who love to eat are always the best people. – Julia Child”

After a gruelling Ultimate Circuit class in Haddins on a Friday morning or any work out in any country this little number can be celebrated. Enjoy a slice or three and kick back in a leisurely fashion.

The recipe is similar to the Porridge Bread recipe I posted a few weeks ago. It is simple to make and even simpler to eat!

Make From Scratch

10-12 slices (depending how you slice)

  • 4 large Ripe Bananas (3 to sweeten, 1 to decorate)
  • 360 grams Oats
  • 1/4 cup Buckwheat Flour ( if you don’t have it handy, you can omit)
  • 1 large tub 0% fat Greek Yogurt – I went for Glenisk
  • 1/3 Stevia ( I picked up Canderel brand in Spinneys)
  • 1 1/2 tsp. Cinnamon
  • 1/2 tsp. All Spice
  • 1 tsp. Bicarbonate of Soda
  • 1 tsp. Baking Powder
  • 2 tbsp. Shredded Coconut
  • 100% Unsweetened Hersey Cacao (purchase in Spinneys)
  • I added a mix of sunflower, pumpkin seeds to the mix for texture, you could try dried fruits like raisins or cherries.

Bake From Scratch 

  1. Preheat oven 170 degrees (fan oven), 1 hrs baking time for a nice crust.
  2. Mash three bananas.
  3. Pop yogurt in a mixing bowl add bicarb and baking soda. Allow it to fizz for a few minutes. Add the mashed banana and blend together.
  4. For the oats I added 50% to the food processor, blitzed until it resembled a flour consistency. If this is too much hassle, then you can just add all the oats to a large mixing bowl.
  5. Pop oat flour and oats in large mixing bowl – add buckwheat flour, stevia, cinnamon, all spice, shredded coconut, nut and seed mix. Mix until combined.
  6. Add the yogurt and banana mixture to the dry mixture and give it a good stir. If mixture has a dry appearance add 1-2 tbsp. liquid (I used almond milk).
  7. Pour the bread mix into a greased loaf tin. Get the fourth banana and cut in half. Press into the top of the bread. I grated 100% unsweetened cacao on top.
  8. Allow to cool before slicing and slather on the kerrygold butter like me or your favourite toppings.

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

 

Three Seeded Porridge Bread

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All sorrows are less with bread.

MIGUEL DE CERVANTES, Don Quixote

I would like to thank my Mammy for introducing the M&B Kitchen, to this delicious creation over the festive season in Ireland. I have created my own recipe calling it “Three Seeded Porridge Bread”. Over the weekend I got my bake on and the bread was devoured. In my strongest Midlands accent “there was a grand smell wafting throughout the house”.

Grotto (2007) discusses the health benefits present in the ingredients:

  • Oats – Vitamin E, B vitamins, Calcium, Magnesium, Potassium, Selenium, Copper, Zinc, Iron and Manganese. Oats contain both soluble and insoluble fibre which have digestive benefits.
  • Natural Yogurt – calcium source and contain probiotics. Research suggests that probiotics contain immune boosting properties and enhance intestinal tract health (Grotto, 2007:353)
  • Flaxseed – Omega 3 source and contains both soluble and insoluble fibre.
  • Pumpkin Seeds – Omega 3 source and phytosterols.
  • Sesame Seeds – contain phytosterols research suggests that phytosterols might fight heart disease.

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Made From Scratch

*10-12 Slices (this will vary depending on the size of the slice you cut)

360g Organic Oats

500ml/450g Tub Non Fat Yogurt (I used Glenisk Non Fat Yogurt)

2tsp. Baking Soda

Pinch of Salt

3 Tbsp. Flaxseed

2 Tbsp. Pumpkin Seeds

2 Tbsp. Sesame Seeds

3-4 Tbsp. Almond Milk or Milk

Made

  1. Preheat oven 180 and grease the loaf tin. I used grapes oil to grease the tin.
  2. Weigh out oat mix and pop in a large mixing bowl. Add salt and seed mixture. Gently mix together.
  3. In a separate bowl pour in yogurt and add baking soda. Allow to sit for a few minutes. It will fizz up! Add 3-4 Tbsp. almond milk.
  4. Next add yogurt mixture to oats and mix until well blended and a dough like consistency is formed. Make sure the oats are well blended with the yogurt mixture.
  5. Pour porridge bread mix into the loaf tin. Pop in oven for 60 minutes. Remove from tin at 60 minutes and pop back in the oven for another 10 minutes to make it crispy. Bread cooking time 70 minutes in total.
  6. Allow to cool or not and lather with kerry gold 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

References

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

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.

Orange & Passion Fruit Buckwheat Protein Pancakes

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Buckwheat protein pancakes are super easy to make. Once the weekend lands, I love to spend some extra time making my breakfast. These pancakes are a luscious treat to fuel your weekend work out or indulge post workout. To get the perfect round shape, I used silicone egg rings from Lakelands. By using the egg rings the pancake mixture made 10 mini pancakes. However, you do not need to use egg rings, you can just pour the batter on the pan and make bigger versions.

Ingredients

6 eggs (3 egg yolks)

¼ Cup Buckwheat Flour

½ Banana

1 Sachet Natvia

¼ Baking Soda

1 Tbsp. Greek Yogurt

1 Tbsp. Milled Flaxseed (optional)

1 Scoop Vanilla Whey Protein

Orange & Passion Fruit Greek Yogurt

1 small tub Total Fage Greek Yogurt

Juice of Orange

1 Tbsp. Orange Zest

1 Natvia Sachet

2 Passion Fruit

How to Make from Scratch:

  • Preheat Oven 180°
  • Pancake batter – in a large mixing bowl add eggs, buckwheat flour, banana, natvia, baking soda, greek yogurt, flaxseed and whey protein. Use an electric mixer to blend the pancake batter to a smooth, runny consistency.
  • Cooking – in a large frying pan add some coconut oil (1/4 tsp.) place egg rings on the pan, leave some space between them. Pour pancake batter into egg rings using ¼ cup measurement, don’t fill to the top, half fill the egg rings. Once you see bubbles forming remove from pan. Finish cooking in the oven. See next step.
  • Oven- on a lined, greased baking tray, place the egg ring on the tray and gently remove the pancake by gently pushing it out. Give it a quick wipe to remove the excess batter and repeat the process until pancake batter is completely gone.Regularly flip pancakes over in the oven to ensure they are cooked evenly.
  • Orange and Passion Fruit Greek Yogurt- in a mixing bowl add greek yogurt, juice of an orange, orange zest, natvia and passion fruit- stir until combined.
  • Viola – plate up and enjoy.

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

Guest Post: Zanna Van Dijk & Protein Pancakes

This weeks guest post is provided by Zanna Van Dijk. Check out her Bio:

zanna-van-dijk-about

Hey, I am Zanna! I’m a personal trainer, nutrition consultant and fitness model based in London. I run a fitness blog where I talk about all things health, fitness and nutrition. When I am not instagramming or tweeting, I post video blogs over on my YouTube channel related to food, fashion and fitness. When I am at home in the kitchen, I love to create health and delicious recipes; I have even managed to put together two ebooks full of them!  I really hope that you like this pancake recipe, it is one of my favourites and perfect topped with some ooey-gooey nut butter.

Check out Zanna on Social Media:
Website: http://www.zannavandijk.co.uk
Health and Fitness Instagram: http://www.instagram.com/zannavandijk
Twitter: http://www.twitter.com/zannavandijk
Facebook: http://www.facebook.com/zannavandijk
Healthy Treats Recipe eBooks: https://payhip.com/zannavandijk
Youtube: www.youtube.com/c/zannavandijk

Pancake Recipe

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These pancakes are the badgers nadgers, the bee’s knees, the dogs… You know what I mean! They are amazing. I love pancake recipes that contain bananas, as they add a fluffy texture and mean that the pancakes retain moisture when you add in more drying ingredients like protein powder!

Ingredients:

  • 1 large mashed banana
  • 2 whole eggs
  • 1 heaping scoop of banana protein powder
  • 1 tbsp dark chocolate chips
  • 1-2 tbsp milk (I recommend unsweetened almond milk)

Mash the banana and whisk it with the eggs. Then slowly add in the protein powder, whisking as you go to ensure there are no clumps. Then stir in the chocolate chips and add between 1-2 tablespoons of milk until a perfect pancake consistency is reached. Heat up some oil in a pan to a medium temperature (I recommend coconut oil) and pour in your pancake mixture. Flip when bubbles appear on the surface. Simple.

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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 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.

Overnight Protein Oat Soak with Blueberries

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Breakfast is a big deal and I love waking up thinking it is time to feast on something delicious and nutritious. On a recent trip back to Ireland, I was lucky enough  to sample “Nua Naturals Brown Rice Protein“, click to learn more about the Nua Naturals products. Also, when I am flying I like to bring snacks for the journey as I am not a “plane food”, kinda gal. So I made a ‘Overnight Protein Oat Soak’, to accompany me on my early morning travels. As a healthy foodie I save jars, lots of jars! They are handy to have in the press for carting snacks around, making nut butters, nut milks or any other food item that needs to be stored in the fridge/press. They come in handy when I am shooting and styling food too. For this recipe , you will need a jar. I used a meridian peanut butter jar and ingredients will be based on that particular jar size.

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20 grams Oats

1/4 cup Chia Seeds

2 tbsp. Milled Flaxseed

200 ml Coconut Milk

1/2 Frozen Banana

1 tbsp. Nua Naturals Brown Rice Protein

2 sachets of Natvia or 1 tbsp. Honey

40-50 grams Frozen Blueberries

Method

  • Weigh out oats, chia seeds and flaxseed, pop in jar.
  • In a blender coconut milk, frozen banana, brown rice protein, natvia or honey – blend until smooth. Pour into the jar and mix. Stir until combined. Store in the fridge overnight ( I made mine 8 hrs beforehand).
  • In a bowl pop blueberries, add 3-4 tablespoons of water place under the grill and allow to defrost/melt. Once fully defrosted remove from the grill and mash with a fork. You can add honey if you like, however, I did not. Allow to cool. Do not add the blueberry mix until you are ready to munch it down. If you make it for travelling add the blueberry before you set off on your journey.

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

 

 

Recovery Rescue

Squats

Image source

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!

Guest Post: Coconut Chicken Curry by Tess Ward, Chef and Food Writer

Tess Ward, Chef and Food Writer and Creator of http://www.tessward.com

 – Cookbook ‘The Naked Diet’ released with Quadrille April 2015

Tess Ward

Perhaps I have always been a little biased when it comes to healthy food. I grew up in a household when ashwaganda, chia and spirulina were as common as milk and sugar, (not that I gave two hoots about them, then) but I certainly had a lucky head start. It was only after getting very ill in India (amoebic dysentery and a parasite that was undetected for 5 years) that I started to take a true interest in wholesome healthful cooking. It was a process of trial and error, learning as I went, followed by an intensive course at Le Cordon Bleu (training as a chef) then a year studying at the Institute of Integrative Nutrition. I quickly learnt that we put into our body everyday is crucial. It is responsible creating out energy, optimising body function and giving us energy and keeping us vibrant and well.

I now feel blessed for my experiences, some of which I didn’t appreciate at the time, and am grateful that it is now my job to share good food with others and work create recipes for others to enjoy. Many thanks to the lovely Lynne for allowing me to share one of my favourite quick and easy curry recipes with you, her lovely readers.

Let me just say now, I advocate the quinoa burger and nut milk revolution as much as the next healthy foodie, but I feel the importance of good quality meat is getting lost somewhere along the way. Meat is good, it provides protein, beneficial vitamins and effectively satiates the body. It is also damn delicious but it has to be good quality. Free range and organic meat I am a stickler for. I feel it is better to have two days a week without so you can splash out on better quality when you do. It is also more cost-effective to buy the cheaper and tastier cuts, like drumsticks then the breasts.

It is all about supplementing the good stuff with more good stuff and finding cheats and tricks to make your favourite foods easy, quick, healthful and delicious.

This curry is lovely with the addition of wilted spinach, steamed broccoli or sautéed kale. Although it is really inauthentic, I like to serve it with Tzatziki and steamed or egg fried rice too.

Here are a few easy kitchen swaps :

  • single cream for coconut milk
  • wheat-based pizza dough for spelt, or gluten-free (I have a great spelt pizza recipe on http://www.tessward.com)
  • sugar for honey, or coconut sugar
  • homogenized cows milk for nut milk
  • sunflower oil for coconut oil
  • margarine for grass-fed butter
  • sweet chilli sauce for harissa

2

Coconut Chicken Curry

Serves 4

  • 400ml can coconut milk
  • small bunch coriander
  • 6 large garlic cloves
  • small piece fresh root ginger, quartered
  • 1-2  green chillies
  • 2 tbsp coconut oil
  • 8 skinless chicken thighs or drumsticks
  • 1 medium onion, finely chopped
  • 1 tsp cinnamon
  • 1½ tsp cumin powder
  • 2 tsp coriander seeds
  • 1 tsp madras curry powder

1

Method:

  • Toast the coriander seeds in a dry pan and set aside. Repeat this process with the remaining spices, to release their flavour.
  • Whizz together the spices, garlic, coriander stalks, onion, ginger and chillies in a food processor with a little water to make a paste.
  • Heat the oil in a large non-stick pan. Brown the chicken pieces well on all sides, then remove. Add  paste to the pan, then cook until most of the liquid has evaporated.
  • Return the chicken, then add the coconut milk. Bring to a boil, cover the pan, then cook for 40-50 mins, removing the lid halfway through cooking so the sauce can thicken. Check the chicken is cooked, stir in the tamarind paste, season to taste, then add a splash of water if the sauce has thickened too much.