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

 

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.

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

Porridge for Breakfast

Porridge-2

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.

 

 

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!

Super Spud Knockout: White vs Sweet

Potatoes

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There is always a debate about which spud reigns supreme. Some argue that the white potatoe is better , others fight for the sweet potatoe. Question is do we really know which one is better and why? I recently came across an article on the Health Hub from Cleveland Clinic which outlines the nutritional benefits of each. It was a very informative article which I will outline below and also attach a link to the article on the Health Hub.


Nutritional Breakdown

According to the Health Hub both spuds are an excellent source of fibre. Fibre can help prevent colorectal cancer and alleviate digestive issues. Another added bonus is that fibre fills you up so you won’t be picking between meals. The skin on the spud packed with nutrients and insoluble fibre and this provides roughage which will prevent constipation.

Based on the evidence provided by the Health Hub we can see the nutritional breakdown below of each spud. The white potatoe on the left and the sweet potatoe on the right. For the purpose of this knockout the potatoes were baked with skin on and no butters/oils were used.

 White vs Sweetbreakdown

Source

Benefits of Vitamins & Minerals

nutritional

Source

Calorie Breakdown

White vs Sweet

calories

Source


Based on the evidence provided the sweet potatoe reigns champion, however, both spuds provide beneficial micronutrients in the diet. A sweet potatoe will provide you with more vitamin A and C. It has less calories, more fibre and overall lower total carbohydrates even though its sugar content is higher than white. In saying that it is important to eat a wide variety of foods in your diet and choose colour vegetables. Sometimes a white potatoe may be more suitable to a recipe or economical. Frying foods will reduce nutritional content, therefore, steaming and baking is a great way to retain valuable nutrients.

For more information click Health Hub Cleveland Clinic

Smoked Mackerel with Shredded Beetroot, Carrot & Zucchini Rice

DSC_3815This recipe is similar to a rainbow on your plate, an anti-oxidant rainbow. So many beautiful colours like purple, orange and green. It is bursting with vitamins, minerals and anti-oxidants to nourish your body. The zucchini/courgette rice is not your typical white rice. It is zucchini grated and tossed in the pan with coconut oil.

Mackerel is great source of omega 3 and vitamin D. One should include one to two portions per week of oily fish such as salmon, mackerel and herring; this will meet recommendations of 200mg DHA/day. Docosahexaenoic acid (DHA) is an omega 3 essential fatty acid , it cannot be made in the body, therefore, we must obtain from food sources.

Beetroot is rich in antioxidants like Lycopene. This powerful anti-oxidant is responsible for the maintenance of skin elasticity and protecting the skin from free radicals. Carrots are an abundant source of vitamin A and Beta Carotene.  This recipe is a great way to boost your daily vegetable and fibre intake.

Ingredients

(Serves 1)

1-2 Smoked Mackerel Fillets

1-2 Baby Beets, grated or chopped (you can use pickled, boiled or roasted)

1 medium-sized Carrot, grated

1 medium-sized Zucchini/Courgette, grated

Directions

  • Grate the beetroot, carrots and zucchini. Set beetroot and carrot aside until ready to serve.
  • Zucchini Rice: in a pan on medium melt 1/2  tsp. coconut oil or oil of choice, add grated zucchini and cook for 2-3 minutes, season with salt, pepper and squeeze of lemon juice.
  • Remove mackerel from packet and plate up. Layer your ingredients and pop the mackerel fillet on top.
  • Serving suggestions: toasted flaked almonds and an orange vinaigrette. To make Orange Vinaigrette: 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 meal.

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

Nourish your body from the inside out x

Sweet Potatoe Chocolate Brownies

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Next time you are looking for a rich, chocolatey, fudgey, decadent treat, bake sweet potatoe chocolate brownies. They are a magnificent combination and you will find it hard not to eat the tray. I made a batch yesterday, needless to say there isn’t much left.

The recipe is gluten-free using a small amount of coconut flour. Coconut flour can be tricky as too much will dry out your baked goods. It is a good fibre source. Sweet potatoes are the star of this creation. They are a good source of vitamin A and Vitamin C. Orange sweet potatoes were used in this recipe. I used raw cacao powder or you can use cocoa powder. Woolworths sell a nice cocoa powder in the baking section. Other key ingredients include coconut sugar, coconut oil, eggs and baking powder.

In relation to coconut oil, I recently found great value at The Coconut Stand in the Fourways Farmers Market in Johannesburg. A 500ml tub of Extra Virgin Cold Pressed for R80 – it’s a real steal. He also sells beautiful brownies made from coconut flour and coconut chips, really worth a visit if you are in the area.

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Recipe

(Makes 9 brownies)

2 cups of Sweet Potatoe (boil the potatoes before using, peel and mash)

2 Free Range Eggs

2 tsp. Vanilla Powder

2 tsp. Cinnamon

½ cup Coconut Sugar

½ cup Extra Virgin Coconut Oil

½ tbsp. Baking soda

½ cup -1 cup Raw Cacao/Cocoa Powder (if you like 90% dark chocolate add 1 cup, if you like 70% add ½ cup)

3 tbsp. Coconut Flour

Method:

  • Boil sweet potatoes until soft, peel and mash.
  • In a mixing bowl pop sweet potatoes, eggs, vanilla, cinnamon, coconut sugar, coconut oil, baking soda, cacao powder 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.
  • Enjoy with your favourite beverage, fresh berries and a dollop of coyo or greek yogurt.

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

Nourish your body from the inside out x

Carrot & Coconut Muffins

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Once the weekend hits, it is always nice to bake up some delectable treats to munch on. These muffins didn’t last too long in the fridge, they were gone by Sunday! This recipe is gluten-free, grain free, low sugar content, good fibre source and best of all homemade. When baking with coconut flour, remember to add sufficient liquid to keep it moist. I used eggs in the recipe but for a vegan recipe omit eggs and use flaxseed meal or chia seeds.

Ingredients

(makes 10 scrumptious muffins)

1 cup Almond Meal

½ cup Coconut Flour

2-3 Carrots, peeled & grated

¼ cup Desiccated Coconut

1 tsp. Baking Powder

1 tbsp. Cinnamon

1 tsp. Ginger Powder

1 tsp. Vanilla Powder/Essence

1 tbsp. Flaxseed Meal (optional – good source of fibre)

4 Free Range Eggs

¼ cup Extra Virgin Coconut Oil

1 banana

¼ cup Coconut Sugar or sugar of choice

4-5 tbsp. Coconut Milk or milk of choice

*you can add chopped walnuts, pecans, chia seeds or dates if it tickles your fancy.

Method

  • Preheat oven 180 degrees, bake for 30-35 minutes until golden brown. Grease muffin tray.
  • Peel & grate carrots.
  • Mix all dry ingredients in a bowl. Blend eggs, banana and coconut oil in a food processor or separate bowl and add to dry ingredients, stir and bind together. Gradually add the coconut milk or liquid until the consistency looks moist but not runny. Coconut flour can be very dry, so the liquid makes it moist.
  • Scoop muffin mixture into the tray, half fill the cup. I made 10 muffins from this mixture. The tray I have only holds 6, so I did two rounds in the oven.  Allow to bake from 30-35 until golden brown.
  • Set aside allow to cool, if you can! I ate mine with slice banana and macadamia nut butter.

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

Nourish your body from the inside out x

Raw Cacao, Coconut & Peanut Butter Truffles

DSC_4178“We all eat, and it would be a sad waste of opportunity to eat badly”, (Anna Thomas).

These delicious treats are extremely quick and easy to construct when that sweet tooth starts misbehaving. They are made of Medjool dates, raw cacao powder, peanut butter, unsweetened desiccated coconut, coconut milk, coconut oil. There is no added sugar but that is not a dispensation to eat the whole batch; balance is key.

The great thing about these raw truffles is you can add your favourite flavours, since Christmas is only around the corner I plan on making a batch with Christmas flavours like ginger, nutmeg, cinnamon and orange rind. Other flavours you could experiment are coffee, vanilla, hemp powder, baobab powder, maca, lucuma – the list is endless.

 Ingredients

(Makes 18)

1 cup Desiccated Unsweetened Coconut

¼ cup Raw Cacao Powder

4-5 heaped Tbsp. Peanut Butter or any nut butter (unsweetened & unsalted)

2 Tbsp. Extra Virgin Coconut Oil

5-6 Medjool Dates, pitted & chopped

4-5 Tbsp. Coconut Milk or liquid of choice

1 Tsp. Cinnamon

Method

  • I used Medjool dates, they need to be pitted and chopped. Add all ingredients except coconut milk to the food processor. Blitz, gradually add coconut milk. Once the mixture is well combined it is ready to roll.
  • Use a teaspoon measurement to scoop out the mixture, as you would with an ice cream scoop. Roll into beautiful raw truffle shapes.
  • In a large lunchbox add desiccated coconut to cover the truffles, roll each on around gently until fully covered – as you can see from image attached.
  • Pop into a large lunchbox and store in the fridge to chill for about an hour before devouring.

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