Protein Balls - low in sugar

I made these Protein balls for my Food and Yoga Trail in Cork City recently (more details here) and they went down a storm. Many protein ball recipes contain artificial or refined protein powder and are often high in natural sugars using dates and sweeteners. So I wanted to create ones that were high in protein naturally and sweetened naturally. 

As always I didn't follow a specific recipe just made it up as I went along but below is what I've figured to be the best combination.

Ingredients:
1.5 cups of Irish, Organic Oats
2 heaped tablespoons of chia seeds
3 heaped tablespoons of milled flax seeds
3 heaped tablespoons of local, organic honey
3 heaped tablespoons of nut butter
3 heaped tablespoons of roasted buckwheat
3 heaped tablespoons of Cacao nibs
Some oat milk/water to get consistency

Method:
Put all of the above in a bowl and mix well. 
Roll into balls and place in the fridge. I've found it helpful to wet the hands slightly to make this easier.
Optional to dip in dark chocolate or sprinkle. You could also roll them in coconut or other chopped seeds/nuts when wet.

Prep Time:
These take just a few minutes to measure and mix the ingredients and then some time to roll into balls. 

Dietary Information:
These are naturally gluten free, sugar free, vegan (use agave syrup instead of honey), raw and tasty I swear!
The flax, chia and nut butter are high in proteins.

Storage Instructions:
These will keep well in the fridge and so handy for a snack or treat on the go, that's if they last!
Enjoy!

Notella - A Nutella alternative

You may have seen lots of articles in the press of late about how Nutella is potentially Carcinogenic (cancer causing). If you missed it read more HERE.

Whether the claims are true or not the fact is Nutella contains Palm Oil. This is a highly processed, unnatural and cheap oil that is used in many processed foods. Cheaper than olive oil and other natural fats, vast areas of rain forests in South America and Asia have been destroyed so multi billion dollar corporations can get even cheaper ingredients to make even unhealthier foods. Cancer or not AVOID PALM OIL like the plague. Even if it says 'Sustain-ably sourced Palm Oil' it just means they replant the trees but still wildlife and natural habitats are being destroyed.

Palm oil or not Nutella is so laden with sugar it should be avoided regardless. I myself have been known to eat it by the spoon full, spread it thickly on crackers, pancakes and bread as a treat and we all know once the jar is open...it needs to be finished. Even though judging by the sugar content I don't think this spread would ever go off. Even decades later!

So this news lead me to think about how you could make a more natural, just as tasty substitute without breaking the bank. Here it is my Notella recipe. Simple, quick and tastes so good. You can make a batch in advance and keep it in the fridge if you like the texture hard or at room temperature if you want it more spreadable.

Now don't be fooled this recipe should also be treated as just that, a treat. Try not to eat this by the spoonful (this is where I struggle!) as it is high in fats (good fats but still high!) and calories. However, I would want this over Nutella any day!

Ingredients:

2 heaped tea spoons of Nut butter of choice (I use Merian as it is Palm Oil free!)

1 dash of Olive Oil/Coconut Oil/Oil of choice (try and always get cold pressed, extra virgin oils)

1 teaspoon of honey (more if you don't mind the calories and want it sweeter), use Mayple Syrup to make it vegan

4 squares of 85% + Coco chocolate.

Method:

Using a small pan on a very low heat add the dash or oil (if you want a thicker consistency don't us any oil, providing you have a non stick pan). Add the rest of the ingredients and stir well until the chocolate is fully melted. 

Transfer into a clean jar or eat directly from the pot (No I have never done this I swear...)

Prep time:

1 minute to gather ingredients

Cooking time:

2-3 minutes to melt and stir

Dietary Information:

Refined Sugar free

Dairy free (if you use high % chocolate)

Gluten Free

Wheat Free

Vegetarian

Vegan

Paleo (if you don't use peanut butter)

Dark Chocolate is high in antioxidants and good fats

Local, organic honey can lessen effects of hayfever 

Nuts are high in EFA (essential fatty acids)

Better than Nutella!

Storage Instructions:

If it lasts then it can be kept in a sealed container in the fridge or at room temperature ready for spreading! I don't think this will ever last the time it would take it to go off!

So there you have it Jeanies! Hopefully you have been inspired to check ingredients on the packets of processed foods you eat (If it's in a packet and has ingredients then yes it is processed!) and avoid any more suffering for forests, wildlife, local people, extra weight from eating this sugary goodness and also potential carcinogenic effects.

Paleo BBQ Chicken

It's coming close to pay day, you're into single figures in the bank account and you need to eat. We've all been there. It's not easy but it doesn't have to mean omelettes every night either (although Omelettes are a cheap and healthy way to make the pennies stretch! Check out my recipe HERE). Keep reading to see how you can make €2-3 go a very long way!

We've become a nation who want to eat only certain parts of the animal. The meaty, muscle parts are usually expensive and although lean, not always the healthiest choice. Go back 50 years to past generations and they didn't waste a thing. You couldn't buy 10 chicken breasts in a super market! Oh no. You bought a whole chicken and used every part of it, right down to the juices for gravy, made a stock with the carcass and only then was it thrown out. Not only was this more economical it was healthier too.

Eating a variety of foods is so important. It gives the body more nutrients and different types of protein that are needed to repair natural wear and tear in the body. Eating meat close to the bone contains ligaments, tendons and blood vessels that help repair those said parts of our body. Eating the skin means you get good fats and collagen to help repair skin damage and prevent ageing. Eating the brown meat close to the bone ensures you are getting meat packed with micro nutrients, vitamins, minerals and connective tissue to make your body healthier and happier.

You can read more on this topic of eating the whole animal HERE

This is where the Wings and Drumsticks come in. You can easily get these on offer for about €1 or €2 in the supermarkets. The meat is tastier and juicer not to mention healthier. I've also seen Chick Thigh fillets for relatively cheap. These are basically the meatiest parts of the drumstick with no bone. Perfect for stirfrys and casseroles. The meat may appear brown in parts when cooked but remember this is ok. This is healthy! So read on to try my Paleo friendly BBQ marinade that will have you licking your lips (and fingers!) while saving you money and making you healthier.

Ingredients:

5 Chicken Drumsticks or 10 Chicken Wings (or a mix of both!)

1 heaped teaspoon of Cumin

1 heaped teaspoon of Paprika

1 heaped teaspoon of Ginger

1/2 teaspoon of Turmeric

1 teaspoon of Salt

1 teaspoon of freshly ground black Pepper

3 table spoons of Olive Oil (more if you want to make the sauce more liquid and sticky as opposed to dry and crispy)

1 heaped tablespoon of Honey (more if you want to make them stickier!)

1 teaspoon of Tabasco

1 teaspoon of Balsamic vinegar

Method:

Mix your dried spices together and make a well.

Add all the wet ingredients into the well and mix thoroughly. You can add more oil or honey as you go to make the mix more liquid and less dry. This will determine if the marinade is more dry and crispy or sticky and liquid.

Taking your drumsticks or wings (or a mix of both!) coat them in the marinade and leave them in a bowl covered in cling film for as long as you can. I typically make this up the night before or that morning to give all the spices time to absorb into the chicken but if you are short on time 30 minutes to an hour is plenty!

Spread the coated chicken onto a foiled baking try (saves having to scrub the sticky, cooked sauce from it otherwise!) and cook at 190 degrees Celcius or Gas Mark 4/5 for 20 minutes or until the chick is thoroughly cooked.

Serve with any sides you fancy. See below for some serving suggestions.

Enjoy!

Prep Time:

5 minutes to make marinade

Cooking Time:

20 minutes

Dietary Information:

Paleo

Gluten Free

Wheat Free

Sugar Free

Olive Oil is full of good fats, Omega 3s and excellent for hair, skin and nails

Ginger is good for digestion issues, nausea, it is a natural anti-inflammatory and boosts the immune system. 

Paprika is high in Vitamin A, E and Iron. It also has anti ageing properties, prevents hair loss and promotes sound sleep

Cumin aids digestion, lowers blood sugar and prevents hypoglycaemia (excellent for people with diabetes), fights viral infections, is rich in Iron and has many other benefits 

Turmeric - too many benefits to mention. Check them all out on my post HERE

Serving Suggestions:

I served these with boiled rice mixed with a tablespoon of coconut oil, teaspoon of turmeric and salt and pepper to taste. (note Rice is NOT Paleo but is the best non paleo carb to have if you're going to have one!)

I also made some non paleo dip. Using some yoghurt, cream cheese, chives and oregano to cool down the spice.

You could also serve it at a BBQ with my Red Cabbage Slaw (Recipe HERE)

Or with my Sweet Potato Wedges (Recipe HERE)

Best served straight from the oven!

Home Sweet Home - Cork Boi!

You may have read a previous post on here about how I stay healthy while travelling (if not you can read it HERE). I try and take lots of healthy snacks with me that are light and compact and are perfectly safe to take in hand luggage. I also bring my trusty re-usable bottle which, once empty, is allowed on board and gets past even the toughest of security scanners! You can then refill your bottle in a drinking fountain or restaurant free of charge and it means you always have access to fresh, hydrating water. You also save money as you aren't paying airport prices for mini bottles of water! Anyway that is all outlined in the previous post if you want to take a look. Fly away with me!

Last weekend I flew home from Germany to spend a long weekend at home catching up with friends and family. I can't tell you how good it was to catch up with everyone face to face and have lots of cuddles! I have made some amazing friends here in Germany, some of whom I consider family! but you just can't beat that feeling of being home. I am a proud Cork lady and really miss the fresh, healthy produce of home. Sometimes it takes moving away to appreciate how lucky we are in Ireland to have so much good quality and local food.

While at home I attended two Yoga Workshops with my friend and teacher Lalit Kumar of Himalaya Yoga Valley Cork in their new and spacious centre on Penrose Warf. As a yoga teacher it is so important to remain practising regular yoga yourself and to constantly improve both your own practise and teaching skills. It's almost one year on from my graduation as a yoga teacher with Himalaya Yoga Valley in Goa and I can honestly say it's been an amazing and interesting year. Watch out for my post next week recapping on my 6 weeks spent in India and how my life has changed since.

I didn't take any pictures I'm afraid as that's not a very yogic thing to do! I was genuinely so caught up in the present moment in class that I wasn't even thinking about the blog!  I also gave a Yoga for CrossFit workshop at CrossFit Cork where I used to teach and train. It was great to see everyone again and to teach some of my old students.

I ate some lovely meals, while catching up with friends and family and made a massive effort to eat as much local produce as possible. I met some work mates in The River Lee Hotel which is spacious and has good parking facilities which is perfect for people with children. I got the Taste of Cork tasting board with a glass of house red and it was delicious! All Cork meats and cheeses with some fig chutney and grapes. My only complaint was the red wine was served in a very small glass. I'm happy with the amount of wine (I just wanted a taste!) but I do like my red wine in a glass the size of my head! It just feels nicer.

I also went and got my hair cut in my favourite salon Sobe Brown, I can highly reccommend Pam and KT the Owner and head stylist in there. Not only are they lovely to deal with they are really talented. As are all their staff. You will leave with wonderful hair and a smile on your face as there is such a friendly atmosphere in there. As they say in their marketing "Sobe Brown...it's a feeling" and this is very true. On top of all that they give you a drinks list when you go in which includes two of my favourite drinks (on my favourites list for 2 very different reasons!). How is a girl supposed to chose between Prosecco and Green Tea!? On this occasion I chose the later as it was early in the day and I was anticipating that glass of red as big as my head!

I then went home to share a lovely "healthy" take away with my sister and share a bottle of red before bed. We went to Ramen for the Thai street food take away and I usually try and order something packed with veggies and coconut milk as it's so good for you. No take away is ever healthy but if you have to chose then Thai food is typically the best. We finished off with a tub of NoBó Icecream which is so delicious! Made in Ireland using Coconut milk, avocado, sweetened with honey and then flavours such as Chocolate and toasted Almond, Coconut Vanilla and my favourite, Fresh Lemon. This is a tasty and healthy diary free ice-cream. 

Some other establishments that I visited were one of my all time favourites The Rocket Man. If you live in Cork and have never been here you are missing out! I've heard people give out that it's expensive, well there is a reason for that! All the foods are fresh, produced locally and packed with nutrition and flavour. I felt a cold coming on so I went in here to get a green juice and asked for extra Ginger to help fight it off. €5 for a large, fresh juice (it is made right in front of you and you can see the amount of food that goes into it!). Not only that it comes in a completely compost-able, take away container so you can sip on your lovely juice guilt free. They also do amazing salad pots with the most delicious toppings as well as selling locally made cordials, healthy bars and snacks and healthy, tasty slushies!

Right across the street (Prince's Street) from Rocket Man is one of my other all time favourite shops in Cork. Iago is the most amazing Italian inspired Deli selling stunning local and continental cheeses, preserves, fresh pasta and some deli meats. You can find top quality cheeses here from 10 miles away from the shop right up to Italy's classics. They have a massive range or organic cheeses from cow, sheep and goat. I brought home as much as I could fit and apologies to anyone sitting near me on the plane that smell wasn't me...it was the cheese!

On my walk around the city I also came across another Salad Bar called Loving Salads. This Salad Bar had a range of fresh, home-made salads as well as home made treats and snacks. Similar enough to Rocket Man in it's operation. Their menu was varied and lengthy with clear markings of what is Gluten Free, Vegetarian, Vegan and Diary Free. It makes me so happy that establishments like this are opening up as clearly there is a demand for fresh, healthy and tasty food. Be gone Fast Food Chains!

On my way from Germany to Ireland and back again, I have a 4 hour wait in Stanstead Airport. I could think of other places to spend 4 hours but alas this is the easiest and cheapest way for me to get back. I've done it so many times now I'm a pro and know all the good places to eat and drink. It's easy to stay healthy when travelling you just have to make the effort. I usually eat in a restaurant called Giraffe which is sandwiched between Burger King and Witherspoons (two of my most loathed eateries!). So this is my healthy mecca. On the way out it was evening and so I grabbed my dinner here. They do a range of healthy options including what I got which was a Green Smoothie packed with greens and goodness. Along with sweet potato fries, a bunless Mexican burger (they have a whole range of bunless burgers on the menu, just ask) which was a fillet of chicken with chrizo, guacamole, and cheese on top which came with a side salad. Delicious and really filled me up for the rest of the journey home.

On the way back to Germany I had to get a very early flight to Stanstead and so I decided to get breakfast here. They have a really nice brekkie menu including lots of side so you can esentially build your own breakfast which was just what I did! I had another green smoothie, 2 eggs, some avocado, wheat free granola with Greek yogurt and fresh fruit. It was delicious and not too expensive (by airport standards!)

As I said it was just lovely being home and getting to catch up wit all my friends. It's good for the soul to be surrounded by those you know, love and grew up with. I got to breath the fresh Irish air and really appreciate all Cork has to offer.

Of course I got the best welcome home from Eamon who was so happy to have me back and gave me extra cuddles to compensate!

Paleo, Italian, Summer Salad

The kids might be back to school and the Sunday evening, sandwich making ritual may have begun but I for one REFUSE to believe summer is over! To make myself feel more summery I decided to experiment with some summer flavours recently and invented my Paleo, Italian Summer Salad.

This is light, tasty, fills you up and takes just minutes to prepare. Even my 'Salads don't fill me up, can I have Chips too?' husband approved of it and said he really enjoyed it. (Spot his chips in the pictures below!)  Here's how you can make it too.

Ingredients:

Chicken/Turkey/Beef (meat optional as always!)

Good Quality Extra Virgin Olive Oil

Squeeze of lemon juice

Rock Salt

Freshly ground black pepper

Freshly chopped Basil, Rosemary, Thyme (I grow these 3 easily and cheaply on my windowsill) 

Sliced fresh mozzarella (comes in a bag of fluid)

Organic vegetables of choice. Here I used:

Rocket

Cherry tomatoes

Yellow and Orange Peppers

Cucumber 

Mustard and Balsamic optional.

Method:

Time allowing, chop your meat and leave it marinade in a few dashes of olive oil, lemon juice, salt, pepper, basil, rosemary, thyme. Thoroughly coat all the meat and allow to rest for as long as you have! If you don't have time to marinade just quickly toss the meat in the ingredients and move onto the next step.

Chop all your veggies and arrange as you feel fit on your plate.

On a low, gentle heat in a cermanic pan, cook the meat including oil, herbs and seasoning until fully cooked. 

Slice mozzarella into strips or chunks.

Arrange chicken and mozarella to the side of veggies or on top.

Using any excess juice left in the pan add some balsamic vinegar and a spoon of honey mustard to make a lovely dressing served on the side or drizzled over the top.

Enjoy as is or serve with crinkled oven chips for your husband!

The best thing about this recipe is it's quick and easy to make double portions. I usually make enough for 3 and keep some of everything to the side so I can take it for my lunch the next day. This massively cuts down on waste, time and effort and ensures you have a healthy meal ready to go for the next day.

Prep Time:

5 minutes, more if you marinade

Cook time:

15 minutes or as long as the meat is safely cooked

Dietary Information:
Gluten Free

Wheat free

Sugar Free 

Paleo 

High in protein

Vegetarian - leaving out the meat. Add nuts or more cheese instead.

Olive Oil is full of good fats, Omega 3s and excellent for hair, skin and nails.

Rosemary boosts immunity, increases circulation, aids digestion, is an excellent anti-inflammatory - great for asthmatics - and increases concentration. 

Basil helps clear skin, alleviates stress and worry and boost your mood.

Thyme is a natural disinfectant helping to fight bugs and bad bacteria in the body, lowers blood pressure and helps with coughing.

Enjoy this light, refreshing and satisfying salad anytime of day. And stay strong Jeanies! Summer is NOT over!

Tuesday's Change Week 35 - Fresh Air

This week's change is FRESH AIR! This might seem like the simplest of ideas and it's one everyone knows is good for them. But how many of us actually get to do it?

Between the commute, the office, dinner, TV, exercise and bed how much time do we actually spend outdoors? Whether you live in the most populated city or in the middle of the country you should always aim to spend at least 30 minutes a day outside in fresh air. Ideally surrounded by nature. A park or the beach or even in your garden.

I know the weather might play a factor in how long you spend outdoors but once you have a good coat and a good pair of shoes no weather should stop you. It's so invigorating and refreshing to be outside and breathing fresh, clean air.

Here are some benefits of fresh air:

• Fresh air is good for digestion.
• Improves your blood pressure and heart rate.
• It makes you happier.
• Strengthens your immune system.
• Fresh air cleans your lungs.
• You will have more energy and sharper mind.
• Improves your sleep quality.

You must remember that feeling as a kid when you spent all day playing outside. You came in, ate your dinner and had the best, most satisfied sleep. Refreshed and ready to do it all again tomorrow! Wouldn't you love to have that feeling again?

Here are some tips to spend more time outside, no matter the weather, no matter your location.

- Go for a walk. It really is that simple. Do you really need to watch that re run of the Kardashians? Seriously will that improve your life?

- Park further away from the entrance. Whether it's in work, the supermarket or a friend's house, park as far away as you can and enjoy a leisurely stroll to the door.

- Eat outdoors. When weather permits, eat outdoors. You don't have to have lots of room or fancy garden furniture. Just a mat/blanket, some cushions and tasty, healthy food. 

- Exercise outside. Be it a run, a cycle or even some body-weight exercises in your garden. It will leave you feeling exhilarated! There are lots of local boot camps running that are based outside and even some outdoor yoga classes. For those in Cork check out Himalaya Yoga Valley's Yoga in the Park.

- Take meaningful breaths. It sounds silly but how many times a day do you actually stop, take a deep inhale and exhale where you are consciously aware of your breath? So even if you can only spend a short amount of time outdoors make it your priority to really focus on the quality of your breath. Maximize the time you do have, get that fresh air deep into your lungs.

- Play with the kids outdoors. Take them to the park, the swings and slides, the river or lake. Play with them in the back garden or a green. I remember countless hours playing with a dish of water and some different size containers as a kid. You don't need to spend a fortune to entertain them. Not only is it good for you and them I bet they sleep better that night too!

- Go for a Picnic. If the weather permits then plan a picnic. What a lovely way for the whole family to relax and eat some lovely food. Check out this lovely picnic with friends I had last year. (Shout out to my friend Peter who makes THE best Cosmos!)

- Go to the sea. If you are fortunate enough to live near the ocean try and get there as many times as you can. The salt air is so good for banishing any negative energy and blowing away the cobwebs. Take a dip if you are feeling brave enough. Cold water never hurt anyone. Hey we even went for a swim in Dingle Bay on the 29th December on the morning of our wedding! 

It really is that simple this week guys. Summer is not over yet! So get out there and throw your head back, open your lungs and get some lovely fresh air into you!