Guest Post: The Food Medic

This weeks blog post is a guest post by the inspiring Hazel Wallace, who is the founder of The Food Medic. Hazel has just released an e-Book “Clean Eats & Protein Treats”, full of delicious healthy, nutritious recipes. Hazel has provided Make & Bake From Scratch with a decadent but healthy raw fudge recipe for all my followers. Tease your taste buds in a nutritious fashion.

Fudge 1

Hazel Wallace, founder and director of The Food Medic, is a medical student studying in Wales. She is originally from Co.Louth in Ireland but moved to Cardiff to pursue a degree in Medical Sciences (Bsc). Following from this she continued her studies and enrolled in graduate entry Medicine (MBBcH). She is now entering her fourth year.

The Foodmedic arose from her medical background and interest in nutrition and fitness. She set up her blog in August 2013. Her idea is to show people that eating healthy or ‘clean’, can be enjoyable, uncomplicated and easy to incorporate into an everyday busy lifestyle.  On her blog you will find healthy recipes, many including protein powders, but also non-protein containing recipes and savoury dishes. She has just released her first recipe e-book ‘Clean Eats and Protein Treats’ which is available to buy through a number of distributors namely; Amazon and i-tunes.

You can find out more about the e-book here:

Make sure to follow The Food Medic  for more healthy treats, nutrition tips and advice :

Twitter: @thefoodmedic

Instagram: @thefoodmedic

Fudge 2

Hazel’s Raw Fudge


(Makes 20 pieces)

2/3 Cup of Nut butter

¼ cup of raw cacao powder

¼ cup of Lucy Bee’s coconut oil

1 tbsp of Organic Burst Maca

2 tsp of vanilla essence

1/3 cup of agave nectar/organic honey

Extras: raw cacao nibs, roasted hazelnuts and goji berries


  1. Bring a saucepan of shallow water to boil and then turn the heat down to simmering. Add the ingredients, apart from the ‘extras’, to a mixing bowl and place over the saucepan of hot water.
  2. Stir constantly for approximately 1-2 minutes until the mixture is completely combined. Be careful not to overheat the mixture as this will disturb the texture of the fudge.
  3. Line a baking tray (I used a bread tin!) with cling film and pour the mixture into the tray.
  4.  4. Cover with cling film and pat down the mixture so the top layer is even.
  5. Chill in the fridge for approximately 1hr, or until the mixture is solid, and remove from the cling film. Chop into bite sized pieces and store in a jar in the fridge.




Nourish your body from the inside out x

Guest Post: Lydia McCall Health Coach

Lydia McCall

Tell us a little bit about yourself:

I am a certified health coach living in London. I coach women through a 6 week programme to ditch the dieting mentality and stop the negative self talk. I give them the tools they need to build a loving relationship with themselves and their bodies. When this happens, everything else falls into place.

What made you dedicate your life to healthy living and sharing your knowledge with others?

I had many health issues when I was in my teens. I was overweight, tired the whole time, depressed and my self-esteem was at an all time low. I felt lost. I managed to get myself back to a healthy and happy place. it took time though. But my journey led me to studying at The Institute for Integrative Nutrition to become a certified health coach because I wanted to be able to share my knowledge and my experience to help other woman who are struggling with trying to lead a healthy life and bring them back into balance and get them to start loving the skin their in.

Exercise is obviously very important to you. What is your favorite way to exercise?

Yes exercise is very important to me. I would have to say running. It is great at keeping my stress levels in check and clears my mind. I instantly feel healthier and more confident which leads me to making healthier choices throughout the day, as I know I am looking after my body.

What mantra do you live by?

Forget the past and stop worrying about the future. Focus on the present and take each day as it comes.

What is your go to breakfast?

OatmealI love oatmeal in the morning to fuel me up for my busy day ahead and keep me satisfied till lunch. I make it with gluten-free oats and unsweetened almond milk. I top it with a spoon of almond butter. Almond butter is a great source of protein and healthy fats, which is great at keeping your metabolism running smoothly. I sprinkle it with a bit of vanilla powder and strawberries for some natural sweetness and a hit of antioxidants.

What food could you not live without?

I couldn’t live without nuts. I have a major addiction to them. They are a great source of healthy fats and protein. A perfect snack option if hunger strikes in between meals to keep your energy and blood sugar levels steady.

Please share with us one of your protein packed sweet treats

Peanut Butter & Coconut Balls

Peanut and Coconut Balls

These little balls are a great snack and very easy to make. Peanut butter is a great source of fibre, which helps aid digestion and also contains high protein content, very important for energy and building muscle. Coconut improves the body’s ability to absorb calcium and magnesium so helps in strengthening bones and teeth. The oats aid in lowering blood pressure and also keep you feeling fuller for longer. So when you combine the peanut butter and coconut with the oats, a perfect snack is born.


(Makes 8-10 balls depending on size)

– 1 cup gluten-free oats
– 1/2 cup unsalted peanut butter
– 2 tbsp honey
(Manuka honey if possible)
– 1/3 cup desiccated coconut


1. Pour the oats into a food processor and blend until the oats are of a flour consistency

2. In a bowl mix the honey and peanut butter together until fully mixed

3. Add the oat flour to the honey and peanut butter mix and again mix thoroughly until all combined

4. Divide the mixture into the size you have chosen the balls to be and start rolling to form the balls

5. Pour the coconut into a separate bowl and roll the balls in the coconut until fully covered

6. Place the balls into the freezer for 30 minutes to set

7. Then enjoy or keep in an airtight container for when hunger next strikes

Book in for a complimentary consultation with Lydia so she can help you fall back in love with life but more importantly yourself through her 6 week transformative programme.

Get in contact via her website

Find Lydia on Facebook, Instagram and Twitter

Fitness Special Fatloss Edition “Yummy Guilt Free Treats”

Special Fatloss Edition 2014

“Twenty years from now you will be more disappointed by the things that you did not do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover” – Mark Twain.

Let the above quote by Mark Twain inspire you to reach your health, fitness and nutrition goals or any other life time desires for 2014.  Go out and get it! I contributed to the Fitness Magazine Special Fatloss Edition it is filled with guilt free treats , to help you stay on the health train. Click the following link to view the feature Yummy Guilt Free Treats

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

Sweet Treats

50_Angie Snyman

“To eat is a necessity, but to eat intelligently is an art”, (Francois De La Rochefaucauld)

This is a feature I wrote for Fitness magazine for September-October 2013 called “Sweet Treats”, these delicious, healthy recipes will keep you looking good and feeling vibrant. Click Sweet Treats to view the article.

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

Chocolate & Pumpkin Cake

beetroot and ginger soup-2Love, Bake, Munch. This cake recipe is low in fructose (if you use rice syrup, fructose is sugar), gluten-free and grain free. It had a rich chocolate taste which really satisfied my chocolate craving taste buds. I baked it on a Sunday as a weekly treat but it would make a great birthday cake for a loving family member or friend. Nourish your soul with real food.


½ cup Ground Almonds

½ cup Coconut Flour

½ cup Pumpkin Puree

¼ tsp. Baking Soda

½ cup Raw Cacao or Cocoa Powder

1 tsp. Vanilla Powder

1 tsp. Cinnamon Powder

3 tbsp. Coconut Oil, melted

5 Free Range Eggs

½ cup Organic Rice Syrup or Honey or 5-6 Medjool Dates, roughly chopped

beetroot and ginger soupHow to make this cake

  • Make pumpkin puree, recipe here.
  • Preheat oven 180 degrees, bake for 22-25 minutes this will vary with oven temperatures.
  • In a food processor add ground almonds, coconut flour, pumpkin puree, baking soda and raw cacao powder, pulse.
  • Next add vanilla powder, cinnamon powder, coconut oil, eggs and your sweetener of desire (rice syrup), continue to pulse the mixture to a cake batter.
  • Pour mixture into a round sponge cake tin (ensure it is greased) and pop in the oven insert a toothpick in the middle of the cake after 22 minutes; if the toothpick comes out clean the cake is ready to be munched.
  • I added Full Fat Greek Yogurt on top, drizzled Rice Syrup and toasted Flaked Almonds.

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