Author Archives: Alice

How to Optimise Your Child’s Nutrition


By Gemma Griffin.

Gemma is a CNM trained Nutritional Therapist who has always had a love of good food, but her interest in its healing power really peaked after having children. Gemma is passionate about helping people of all ages to reach their full potential, but has a particular interest in healthy childhood development. She runs her own practice in Bristol, Whole Health Nutrition UK, where she sees clients on a one to one basis and is also the co-owner of Super Sprouts, an education company providing nutrition and well-being workshops for early years and primary school age children.


In this article, Gemma looks at how we can support younger generations and guide them to make conscious decisions when it comes to food choices.

As a mum to two young children and a Nutritional Therapist, food has a very central focus in our house. With a 6-year-old and an almost 3-year-old, I am very passionate about keeping things simple, ensuring we have lots of colour on our plate and eating as fresh as possible. I am also no stranger though, to the battles that occur in most households when having to manage personal tastes, strong personalities and everyday busy life.

So how can we help to support our children’s health and empower them to make the right food choices?

The biggest thing is to try and avoid battles at mealtimes (no matter how frustrating). Instead, set a good example by eating healthily yourself and continue to offer fresh, healthy snacks and meals. Treat every mealtime as an educational experience and an opportunity for your child to form a long -lasting, healthy relationship with food. A great quote I heard recently was; “trust the process” and this couldn’t be truer when it comes to children and their dietary behaviours.

Involve your children in the cooking process. This may seem like too much of a simple solution, but from past experience, even the fussiest of eaters will begin to try new foods if they have an opportunity to be a part of the meal preparation. Whether that be choosing the meal, shopping for ingredients, making the meal, or all of the above, your children will love helping you to create something the whole family will enjoy.

Include the rainbow. Variety is essential to all round health, so encouraging your children to eat a variety of different colours of fruit and vegetables is key. You may need to get creative here: smoothies, soups, rainbow pizzas / skewers – Keeping a rainbow diary is a great tool that I implement in my Super Sprouts nutrition workshops. The children love to see their charts filling up over the week with all the new colours they have been able to try. Create a family chart if need be and see who can eat the most colours!

Reduce your sugar intake. This is a big one for me. Most of us are aware of how much sugar is creeping into virtually everything that we consume, but what may shock you is that recent studies have shown that children between the ages of 4 and 10 are consuming around 3 and a half stone of sugar in a year. The average weight of a 5-year-old. [1] This sugar intake is contributing to the current statistics showing 1 in 3 children will leave primary school overweight or obese, [2] which can affect their physical and mental health well into adulthood, along with a 14% increase in admissions to hospital for tooth decay in the last 3 years. A high sugar intake suppresses the immune system and sends blood sugar levels into a bit of a frenzy. The surging peaks turn into deep troughs and will leave your kids feeling hungry more quickly, impact their behaviour and reduce energy levels. If you cannot face cutting it out completely, try to eat as fresh as you can instead, so you are reducing the amount of hidden sugars in your food. Avoid fizzy drinks and fruit juice as much as possible and try not to use sugary, sweet things as a “treat”, as this can pave the way for unhealthy relationships with food.

Love your fat, your healthy fat that is. Things like nuts, seeds, avocados, eggs, fish oils, butter and grass-fed meats are essential for growth and providing lasting energy. Fat is important for the brain, which is 70% fat, it is used in the formation of every cell in the body and it plays a role in the formation of hormones. Fat also helps to absorb and metabolise certain nutrients such as zinc and vitamin E which are essential for a healthy functioning immune system. Children on a low-fat diet typically eat more sugar and starchy carbohydrates which can lead to the problems outlined above regarding blood sugar problems and decreased immunity. The trick is to ensure that your child is eating “good fats” and not the unhealthy hydrogenated vegetable oils typically found in fast foods, commercial cakes, biscuits and most processed food. If their diet is high in these type of oils, your child may not be able to make good use of the “healthy fats” they are eating and may be more inclined to suffer from obesity and many other health problems including eczema, asthma, vision and / or learning problems. [3] [4]

Reconnect with the food source. As well as children having a variety of fresh, nutrient dense food, it is also important for our children to know where their food comes from. This connection helps them to understand why we need to eat the things we do and appreciate food as a precious commodity. Over time, this will hopefully lead to less waste, more adventurous food choices and more engagement at meal times.

What can you do?

  • Talk about food whenever you can. Read books explaining where it comes from, who grows it and talk about what foods are healthy and delicious.
  • Involve your children in the cooking process. They are not too young to start using all their senses to explore real food. Smaller children can use their hands to squish, mix and roll, older children can start using knives and other kitchen tools. Choose a time when you are not in a hurry, as it may add a bit of time to the meal preparation, but know that you are setting up the building blocks for a lasting healthy relationship with food.
  • Volunteer on a community farm or garden. Start an allotment. Even the smallest flat can have a planter box on the windowsill to grow herbs. Let your children experience watching something grow from seed.
  • Have set family meal times, even if it’s only one meal a day. Switch of the TV, turn off the phones and communicate. Make meal times special.

Rainbow fruit skewers with yoghurt dip

  1. Choose your favourite fruits (berries, pineapple, kiwi, apples, oranges etc) and cut them into equal parts
  2. Thread onto wooden skewers
  3. Dip into plain yoghurt with some honey if required

Aubergine Chips

Ingredients:

1 medium aubergine, washed and thickly slicedaubergine chips

sea salt

spices (optional)

coconut oil or butter

  1. Preheat oven to 200 degrees
  2. Arrange aubergine rounds in a single layer on a large baking sheet
  3. Brush both sides of the aubergine with coconut oil or butter
  4. Sprinkle with salt and any other herbs and spices of your choice
  5. Bake for 15 minutes then check. When aubergine starts to brown on top, flip it over and brown the other side for 10 – 15 minutes.

Chips should be crisp and brown when done. Try them with hummus dip!

 

References

[1] https://www.gov.uk/government/news/5-year-olds-eat-and-drink-their-body-weight-in-sugar-every-year

[2] http://www.huffingtonpost.co.uk/entry/children-overweight-obese-finish-primary-school_uk_57c7e06ae4b01e359229bc76

[3] https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-6-19

[4] https://www.healthychild.com/children-need-fats-to-be-healthy/

W: www.supersprouts.uk

E: gemma@wholehealthnutritionuk.com / hello@supersprouts.uk

T: 0790 6322 310

Find me on Facebook and Instagram under Whole Health Nutrition UK / Super Sprouts

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Chia Plantain Pancakes (vgn)

This winning recipe was submitted by customer David Anyinsah to celebrate Wake Up To Organic 2017.

David came up with this recipe while looking for an alternative breakfast for his daughter whose skin reacted to white flour and eggs. The pancakes are naturally sweet and the plantains are an ode to his Afro-Caribbean roots. Enjoy!


Ingredients

Serves 2

2 ripe plantains
1/3 cup organic chia seeds (to make 1/4 cup chia gel)
1/4 cup organic spelt flour
Drop vanilla extract
2 cups water
Oil to fry (coconut oil)
Date syrup
Seasonal fruit of choice: strawberries are a personal favourite

Method

  • Combine the chia seeds with the water and allow them to sit for 20 minutes
  • Cut the plantains and put them in a blender with a splash of water and a drop of vanilla extract
  • Once blended, combine with the spelt flour and 1/4 cup chia gel
  • Pour the batter into a pan with oil and fry each side of pancake for 3 mins or so
  • Serve with a drizzle of date syrup and fruit of choice
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How to Balance Your Hormones


By Lynsey Creed.

Lynsey has been working in the health industry for 3 years and currently advises at Wild Oats Bristol. She is also currently transitioning to self employed to allow more time during consultations on more complex matters like hormones and digestive issues.


In this article, Lynsey looks at what you can do to balance your hormones if you have PCOS (polycystic ovary syndrome), or if you’re approaching the menopause.

  • Hormone Imbalance and PCOS

The hormonal system is a delicate balance. A slight imbalance can cause noticeable symptoms.

PCOS is a condition in which the amount of testosterone is usually elevated in comparison to estrogen and progesterone. This causes a vast number of symptoms, including hormonal acne, hair loss, facial hair, weight gain, infertility and more.

The problem is generally caused by insulin resistance. Insulin is another hormone that is released by the pancreas when refined carbohydrates or sugars are eaten. Its job is to bring down the blood sugar surge and balance the level again, but if we are constantly eating these foods and the blood sugar is elevated, the body starts to become de-sensitised to the insulin released, which causes the issue of insulin resistance and a consistently high blood sugar level.

One of the first steps in reversing this condition is switching to a low glycemic diet. Refined carbohydrates and sugars including: cakes, bread, biscuits, pasta and alcohol, should be reduced to a minimum, or eliminated completely, if possible. A paleo-style diet consisting of a high consumption of protein and plant-based foods, and low in carbohydrates is ideal.

Supplements that help control blood sugar and reduce androgen levels are also helpful. Some examples are:

·         Zinc picolinate

·         Chromium

·         Inositol

·         Liquorice root


For the perfect low glycemic breakfast idea…

lynsey pancakesBuckwheat Pancakes

Ingredients
Serves 2 (makes about 5 small pancakes)

2 cups of buckwheat flour
2 organic eggs
1 tbsp ground flaxseed
1-2 tsp organic honey/maple or agave syrup
Dash dairy/non-dairy milk
2 tsp coconut oil

Optional extras
Organic berries, sliced banana… the options are endless!

Method

Whisk together the flour, eggs, flax and honey or sweetener of your choice. The mixture should be quite runny

Heat the coconut oil in a frying pan

Let the pancake sit over the heat until you see air bubbles in the top, and then flip and repeat on the other side

Serve with sliced banana and berries, or other toppings of your choice


  • Hormone Imbalance in Menopause

Symptoms of hormone imbalance happen at a menopausal age when the sex hormones begin to decline.

Generally speaking, leading up to the menopause progesterone levels drop before estrogen, leaving estrogen as the dominant hormone, which causes heavier and longer lasting periods.

This can be helped by making sure that the elimination pathways are working well; so eating a diet with good amounts of fibre – for healthy bowel movements – and staying well-hydrated with water and cleansing herbal teas, will all help. This ensures that the hormones, once used, get excreted and will not be recirculating in the system, causing an unhealthy build-up or excess.

·         Lemonturmeric powder and root

·         Garlic

·         Turmeric

·         Milk thistle

·         Artichoke

·         Dandelion

Another way we can support the re-balancing of our hormones during the menopause is by increasing the low progesterone level to balance out the excess estrogen. This can be done with a natural bio identical progesterone cream rubbed into thin areas of the skin for rapid absorption into the blood stream. The cream can be used from ovulation for 2 weeks, until the period starts, and then discontinued until the next month. Seeing a practitioner who is familiar with female hormones who can recommend and monitor dosage of the cream is advised.

When the periods stop and the woman is in menopause, the estrogen will have also declined. This may bring with it vaginal dryness, hot flushes, and mild depression among other symptoms.

To help boost and balance the estrogen level, phytoestrogen herbs and foods can be added. These include:

clover

·         Dong quai

·         Liquorice root

·         Black cohosh

·         Red clover

·         Soy

·         Flax

·         Sage is a useful herb to regulate temperature if the main symptom is hot flushes.

 


[You may also be interested in making this Menopause Cake.]


E-mail: ljnutrition@hotmail.com

Mobile: 07796964114

Website: www.ljnutritionbristol.co.uk

 

 

 

 

 

 

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Lynsey’s Protein-Rich Buckwheat Pancakes

Ingredients
Serves 2 (makes about 5 small pancakes)

2 cups of buckwheat flour
2 organic eggs
1 tbsp ground flaxseed
1-2 tsp organic honey/maple or agave syrup
Dash dairy/non-dairy milk
2 tsp coconut oil

Optional extras
Organic berries, sliced banana… the options are endless!


Method

● Whisk together the flour, eggs, flax and honey or sweetener of your choice. The mixture should be quite runny

● Heat the coconut oil in a frying pan

● Let the pancake sit over the heat until you see air bubbles in the top, and then flip and repeat on the other side

● Serve with sliced banana and berries, or other toppings of your choice

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Natural Solutions to Migraines

By Hannah Braye, Nutritional Therapist (DipCNM, mBANT, CNHCreg)

www.finefeathernutrition.com

 


Migraines

If you’ve ever suffered with a migraine headache, you’ll know just how unpleasant they can be. They are thought to effect up to 2.2% [1] of the population and have a huge impact of well-being and quality of life. Its no wonder historically people resorted to measures as drastic as trepanning (cutting holes in the skull) and using live electric fish from the Nile [2] to try and cure them!

Migraines are often defined as “a disabling primary headache characterized by unilateral (one sided) pulsating pain”[3].  This can be contrasted to more common headaches, such as tension headaches, where pain tends to be constant, spread across the head and less severe.

The two major sub-types of migraines are common: migraine (without aura) and classic migraine (with aura or neurological symptoms). It’s common to also experience nausea, vomiting sensitivity to light, noise, movement and smell [4] when suffering an attack. As brain tissue itself has no sensory nerve endings, headache pain actually arises from the meninges (the lining of the brain), blood vessels and muscles when they are stretched or tense.

Pharmaceuticals (prescription and over the counter) for acute relief are the most common intervention. However, their effectiveness is often poor and there are concerns about side effects, with some evidence to suggest that regular use can actually increase headache frequency [5].  With this in mind, many people are now looking for a more natural solution and there is increasing evidence that diet and lifestyle changes can have beneficial effects.

 

What causes migraines?

The mechanisms underlying pain in migraines are not completely understood but there are a number of theories, ranging from vascular constriction and dilation, platelet aggregation, excessive serotonin release or breakdown and neurogenic factors.  It’s likely that a number of these mechanisms (if not all) are at play in the patho-physiological process of migraines, which is why they can be so difficult to treat.


What factors can contribute to migraine attacks & what can you do to prevent them?

 

  • Hidden food allergies/Intolerances

A variety of foods and food ingredients may trigger migraine attacks. This can occur within a few hours or more long-term with reactions occurring days after eating them.  This can make identification of trigger foods difficult.

However, several common culprits have been identified:

Alcohol – especially wine and beer.

Catecholamine inducing foods  – chocolate, cheese, caffeine, and citrus.

Tyramine containing foods – fermented, cured, aged or spoiled foods (eg. strong/aged cheeses, cured meats and fish, overripe fruit, fermented soy products such as soy sauce, tofu and miso, saurkraut and other pickled products, fava and broad beans [6]).

Food additives such as nitrates and MSG – in processed meats and other processed foods.

Onions

Tomatoes

Artificial sweeteners such as sucralose and aspartame

Gluten – gluten sensitivity can often present itself in symptoms outside of the gastrointestinal tract and has been associated with neurological disorders, including migraines [7]. A gluten-free diet has been shown to be beneficial for some migraine sufferers [8].

Histamine-rich food – histamine intolerance (where the body isn’t able to adequately breakdown and detoxify histamines) has also been identified as potentially contributing to migraines [9] and can lead to other allergy type symptoms such as hives, asthma and rhinitis. Histamine tends to be present in high amounts in similar foods to tyramine.

If it’s obvious which foods trigger your symptoms, it’s best to avoid these as much as possible. If it’s less clear whether food is playing a part your could consider:

a)     Keeping a food diary of what you eat and drink and recording any corresponding symptoms;

b)     Carrying out an elimination diet where commonly allergenic/intolerable foods are removed for a period of time and reintroduced in a systematic way. As elimination diets can be restrictive, I would recommend seeking the advice of a nutrition professional before embarking on one to ensure you are still getting all the nutrients you need;

c)      Carrying out antibody based food allergy/intolerance testing and following an elimination diet based on the results. This has been shown to have positive results in a number of clinical studies [10].

 

  • Inflammation

Neurogenic inflammation plays a key role in the development of migraines, with low-grade systemic inflammation thought to contribute to localized inflammation in the brain.  Clinical studies have shown that a combination of increasing dietary omega 3, and reducing omega 6 intake, can help reduce both duration and frequency of migraines, and the need for medication [11].

To help reduce inflammation:

a)     Increase dietary omega 3 – oily fish such as salmon, mackerel, anchovies, sardines, herring (aim for 2-3 portions a week), flaxseeds, chia seeds and walnuts.

b)     Reduce omega 6 fatty acids – vegetable oils, processed foods, excessive meat and cereals.

 

  • Poor Blood Glucose Regulation

Poor blood glucose regulation has been associated with migraines and hypoglycemia (low blood sugar) and can be a trigger for attacks. Blood glucose volatility is most often due to a diet of high-glycemic-index carbohydrates (eg. sugar and refined carbs).

Ways to help regulate your blood glucose include:

·         Avoiding sugary processed foods and refined carbohydrates such as chocolate, sweets, fizzy drinks, cakes, cookies, white bread and pasta

·         Eating smaller meals more often throughout the day. Instead of eating 3 big meals a day, consider having 3 smaller meals and a mid-morning and mid-afternoon snack.

·         Ensure good quality protein each time you eat (eg. organic meat, fish, tofu, eggs, beans, pulses, peas, nuts and seeds). Hummus and veg sticks, chia puddings, boiled eggs, nut butters spread on fruit or oatcakes and edamame beans are great protein rich snacks.

·         Switch to more complex carbohydrates such as oats, lentils, quinoa, and wholegrain varieties of rice, pasta and bread and keep portions of carbohydrates to about the size of your fist.

·         Exercise! Physical activity stimulates receptors on our cells making them more sensitive to insulin and better able to uptake glucose from the blood. Shorter bursts of intensive exercise have been shown to be particularly effective [12].

 

  • Being Overweight

Obesity can increase the risk of migraines as well as exacerbate frequency and severity (potentially due to the associated increased inflammation). Studies have shown that weight loss intervention can significantly reduce migraine frequency and intensity [13].  An integrative approach to weight loss including nutrition, physical activity and cognitive behavioral therapy has been shown to be particularly effective [14].

 

  • Low Magnesium

It is thought that magnesium deficiency may be present in up to half of all migraine sufferers [15]. Magnesium plays a central role in maintaining vascular tome and preventing neuronal hyper-excitation. It can become depleted by intense exercise, stress, alcohol, hormonal imbalances and other factors. Increasing magnesium levels through diet and supplementation has been shown to have positive results in preventing migraines in those with low levels [16]. Magnesium rich foods include leafy green vegetables such as spinach and chard, pumpkin seeds, sesame seeds, quinoa, black beans and cashews, so try adding these into your diet on a daily basis.

 

* * *

It’s clear that there is no one clear cause or solution to migraines. Tackling them may require investigation into a number of different aspects of your health. However, by approaching them through changes to diet and lifestyle and with appropriate supplementation, it’s been shown that significant reductions in attacks and improvements in quality of life can be achieved.

 


References

[1] Natoli JL, Manack A, Dean B, Butler Q, Turket CC, Stovner L, et al. Global prevalence of chronic migraine: a systematic review. Cephalalgia. 2010;30:599–609.

[2] Stabatowski, R., et al. (2004) Pain Treatment: A Historical Overview. Current Pharmaceutical Design; 10(7):701-16.

[3]https://www.ncbi.nlm.nih.gov/mesh?Db=mesh&Cmd=DetailsSearch&Term=%22Migraine+Disorders%22%5BMeSH+Terms%5D

[4] http://www.nationalmigrainecentre.org.uk/migraine-and-headaches/

[5] Isler H. (1982) ‘Migraine treatment as a cause of chronic migraine’. Advances n migraine research therapy, ed. Rose FC. New York: Raven Press, 159-164.

[6] http://www.healthline.com/health/tyramine-free-diets#foods4

[7] Hadjivassiliou M, et al. (2002) ‘Gluten sensitivity as a neurological illness’. J Neurol Neurosurg Psychiatry; 72(5) pp. 560-3.

[8] Hadjivassiliou M, et al. (2002) ‘Headache and CNS white matter abnormalities associated with gluten sensitivity’. Neurology; 56, pp. 385-388.

[9] https://www.ncbi.nlm.nih.gov/pubmed/24433203

[10] Alpay K,  et al. (2010) ‘Diet restriction in migraine, based on IgG against foods: a clinical double-blind, randomised, cross-over trial’. Cephalalgia;30(7) pp. 829-37

[11] Ramsden CE, et al. (2013) ‘Targeted alteration of dietary n-3 and n-6 fatty acids for the treatment of chronic headaches: a randomized trial. Pain’;154(11) pp. 2441-51.

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3587394/

[13] Cervoni C, Bond DS, Seng EK. Behavioral Weight Loss Treatments for Individuals with Migraine and Obesity (2016). Curr Pain Headache Rep; 20(2), pp.13.

[14] Verrotti A, Agostinelli S, D’Egidio C, et al. Impact of a weight loss program on migraine in obese adolescents. Eur J Neurol. 2013 Feb;20(2):394-7.

[15] https://www.ncbi.nlm.nih.gov/pubmed/22426836

[16] https://www.ncbi.nlm.nih.gov/pubmed/8792038


Fine Feather NutritionHannah is a registered nutritional therapist providing evidence-based nutrition advice from a naturopathic, person-centred approach. She offers 1-1 consultations in central Bristol and by Skype.

Hannah is also: a member of the World Health Heroes, a network of health and well-being practitioners, promoting affordable health and well-being across local communities; an Assistant Clinical Supervisor at the College of Naturopathic Medicine; and she works part-time for the Soil Association where she helps caterers improve the quality and sustainability of their food.

W. www.finefeathernutrition.com

E. hannah@finefeathernutrition.com

T. 07572 094 019

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Emily’s Sri Lankan Hoppers

Hoppers are essentially a mixture between a crepe and a crumpet – yum! They are made in a small wok and are traditionally eaten in Sri Lanka with a half-baked egg in the centre.

I hope this inspires people to get cooking Sri Lankan style!


Ingredients
Makes 6-8 hoppers

100ml coconut water
1 tsp yeast
1 tsp sugar
300ml coconut milk
200g brown rice flour
100ml soda water
6-8 eggs
coconut oil


Method

  • Heat coconut water until tepid. Whisk in yeast and sugar then leave to stand for 15 mins. Mix in coconut milk, pour in rice flour in large bowl. Whisk until smooth. Cover and leave overnight.
  • On the day of cooking, add soda water and whisk in. Leave to stand for an hour.
  • Heat your pan with the coconut oil. Slowly pour a ladle-full of the batter into the pan and swirl it round the pan to coat all the sides evenly. You can use a non-stick frying pan or small wok – you can even buy a special ‘hopper pan’ online! A hopper pan is essentially a high sided wok with a lid.
  • It would be at this point you would add the egg, but if you would like a vegan alternative, you could cook the hopper without the egg, choosing an alternative filling – suggested below.
  • If you are going for the traditional egg, crack it in the middle whilst it is cooking and place the lid on. Wait for the egg to cook and the sides of the hopper to brown and crisp up.
  • Enjoy!

The sauces that make nice accompaniments to the hoppers would be dhaal and sambals (relish) like these ones:

Sambal 1Sen wellness 2

1 large red onion, finely sliced
2 tbsp dried chilli flakes
1 tbsp lime
3 large tomatoes
salt

  • Simply mix the ingredients together.

Sambal 2

3 tbsp desiccated coconut
2 tbsp chopped parsley
A handful of de-stemmed kale, finely chopped
2 shallots, finely chopped
3 green chillies, finely chopped
1 tbsp lime juice
salt

  • Cover the coconut in boiling water and leave to stand for 15 minutes.
  • Sieve and gently press to remove any excess water.
  • Tip the coconut into a bowl and mix with other ingredients. Season well.

sen wellnessIn February Emily stayed at Sen Wellness Retreat in Sri Lanka.

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Black Bean Brownies

From fertility expert, Zita West, who believes good nutrition is key to optimising your chances of conceiving. Free from gluten and refined sugar and a good source of protein.


Ingredients

Makes 12 brownies

60g walnuts, toasted
60g almonds, toasted
60g pecans, toasted
350g black beans, cooked and drained
60g coconut oil, melted
50g cocoa powder
1 apple, cored and chopped
60g soft dates, pitted
50g chocolate protein powder
½ tsp sea salt
1 tbsp vanilla extract

Method

  • Preheat the oven to 180g (gas mark 4). Line a 20 x 20cm traybake tin with baking parchment.
  • Place the nuts in a food processor and process briefly until they are finely chopped. Add the remaining ingredients and process to form a thick soft batter.
  • Spoon the mixture into the traybake time and smooth the surface. Bake in the oven for 40-45 minutes or until cooked through.
  • Allow to cool in the tin completely and when ready cut into 12 bars to serve.

The brownies can be stored in the fridge for one week, or frozen up to three month.

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Spiced Carrot Protein Porridge

 

A protein-packed breakfast, made veggie or vegan, from nutritionist Monique, of Nourish Every Day!

Ingredients
1 serve
1/2 cup rolled oats  (45 grams) – certified gluten-free if required
1 medium carrot  (finely grated between 1/2 – 3/4 cup)
2 tsp ground flaxseed (ready ground or ground up fresh in your coffee grinder)
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
2-3 tsp granulated stevia  (Natvia) – or 2-3 tsp of preferred sweetener e.g. honey, maple syrup, coconut sugar
1 tsp vanilla extract
1/2 cup almond milk  or any other milk of choice
1/2 cup water

Optional additions for a protein punch
1  egg  , whisked, OR
2 tbsp protein powder of choice (neutral or vanilla flavoured)
(we’d recommend Pulsin’ pea or hemp)

Method

  • Grate the carrot and pop in to a small saucepan together with the rolled oats, flaxseed, Natvia (if using) and spices. (Honey shouldn’t be heated, so if using honey, add this at the end. Maple syrup always seems sweeter when drizzled on afterwards too!).
  • Pour in the almond milk, water and vanilla extract. Stir everything together.
  • Bring the mixture to a boil then reduce the heat to a low simmer. Cook, stirring occasionally, for 7-10 minutes, or until the porridge reaches your preferred consistency. Add a little extra water and/or almond milk to thin the porridge out as it’s cooking, if needed.
  • If you’d like to add some additional protein, simply add in a whisked egg towards the end, or a few tablespoons of your preferred protein powder. If you’re adding the egg, make sure to stir briskly so the egg becomes completely incorporated in to the porridge.
  • Serve the porridge piping hot with a sprinkle of extra cinnamon and extra toppings of your choice (coconut yoghurt, blueberries, toasted pumpkin seeds etc.).
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Turmeric Baked Beans & Cauli Mash

From a recipe inspired by Sam Murphy, author of Beautifully Real Food.


Ingredients

2 tsp coconut oil
1 red onion, finely diced
2 garlic cloves, crushed
1 x 400g can (2 cups) haricot beans, rinsed and drained
1 tsp turmeric
1 tsp ground cumin
1/4 tsp ground nutmeg
1 tbsp coconut sugar / blackstrap molasses
1-2 tsp bouillon
125 ml tomato puree
200g (1/2 can) chopped tomatoes
1 tbsp coconut cream, grated
1 long pepper ‘catkin’, ground (or good grinding of black pepper)
Salt as required

For the cauli mash

1/2 head cauliflower
1 potato
2 tsp coconut oil
1 tsp white miso / soya-free miso
Salt & pepper to taste
Optional: parsley


Method

  • Heat the oil and fry the onion and garlic until fragrant
  • Add the beans, sugar, spices (including the pepper), veg stock, puree and canned tomatoes, and simmer for 5-6 minutes
  • Meanwhile break the cauliflower into small florets and chop the potato into small pieces. Simmer in a small amount of water (or steam until tender). Mash together with the remaining ingredients
  • Add the coconut cream to the bean mixture, stir in until it melts and season to taste
  • Serve and enjoy!

Nice served with some steamed or sauteed seasonal greens!

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Coconut Flour Breakfast Waffles

From Wellness Mama

Ingredients

8 eggs
½ cup melted butter or coconut oil
½ cup coconut flour (plus a little more)
2-3 tsp cinnamon
1 tsp vanilla
½ tsp salt
Method

  • Crack the eggs into a medium sized bowl and beat with whisk or blend
  • Add the melted butter or oil, cinnamon, vanilla and salt and mix well
  • Add the coconut flour and mix well, ideally using a blender. The batter should be thick. If it is too thin, add a little more coconut flour.
  • Spoon into heated and greased waffle iron or griddle pan and cook until light brown and firm to touch (about 3 minutes on mine)
  • Serve with a pat of butter and fruit, pure maple syrup or a nut butter of your choice.
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    Amy’s Vegan Cauliflower & Veg Cheese Bake

    Amy’s Vegan Cauliflower “Cheese” Bake

    My go-to winter warmer comfort food recipe that’s as good as a Sunday roast! Serves 6 To celebrate and support The Great Vegan Challenge, which takes place every November, here’s a fantastic vegan recipe. You can also sign up now for the Great Vegan Challenge joining hundreds of other people going vegan for 30 days. Ingredients 1 large cauliflower, cut into florets, stalk removed Kale –... Read More
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