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!

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!

Paleo Chicken Kiev

I made these last Friday night as a nice treat dinner. They are so easy to make and taste delicious.

I served them with some oven chips and fresh broccoli and it made for such a nice Friday night dinner with a movie.

You can use chicken, turkey or pork for these. 

Ingredients:

Meat of choice - turkey, chicken or pork.

5 heaped teaspoons of ground almonds/almond flour

1 egg beaten

Pinch of salt

Freshly ground pepper

1 teaspoon of Paprika

1-2 cloves of freshly grated garlic (per 2 portions of meat)

1 teaspoon of butter (per portion of meat)

Chives or parsley to taste

Method:

Place the almonds, salt, pepper and paprika in a bowl. 

Place the beaten egg in a separate bowl.

Take your meat fillet and either flatten it or slice into the meat in order to stuff it with filling. If it's a flat thin piece of meat you can roll the meat around the filling.

Grate/press the fresh garlic and mix with butter and some chives or parsley.

Place the garlic butter in the centre of the meat.

Dip the meat in the beaten egg, ensuing it is full coated. Then dip in the ground almond and spice mix until all the meat is fully coated.

Place the now coated meat in some loosely wrapped tinfoil and bake in the oven at 170 degrees for 15-20 minutes (depending on the meat) until the meat is fully cooked and coating is crispy.

Enjoy!

Preparation Time:

5-10 minutes

Cooking Time:

15-25 minutes

Dietary Information:

Paleo

Gluten Free

Wheat Free

Sugar Free

Low Carbohydrate

High in lean protein

Good fats - butter and almonds

Omega 3 from the almonds (brain food)

Garlic is antibacterial and antiviral so excellent for fighting colds and flu

Serving suggestions:

Excellent with sweet potatoes, rice, fresh salad or greens. 

Enjoy!

A Drop in the Ocean

It's Kinsale Arts week and I decided to check out one of their installations by the water called 'The Sweat Oratory'. It's the most beautiful temporary Sauna, heated with hot stones and steamed with water.  

I went for a dip in the ocean, sauna, dip in the ocean, sauna, repeat. What a way to boost your metabolism and detox! It was so relaxing to sit in the heat listening to the waves lapping outside. Sheer Bliss! 

You can find more details here and it's open until Sunday. It was such a beautiful evening and I enjoyed watching the sun set as I dried off.

The water in Ireland is warmer than you think this time of year, especially after the wonderful Indian Summer we have had. Top Tip: just jump in, head and all, get the whole body wet and you'll soon start to warm up. Don't mind your wet suits!

 I'm a big fan of swimming in the sea and I am so fortunate I've never lived more than 30 minutes from the ocean. It's one or Ireland's greatest resources and in most locations the water is pollution free and fresh as can be. The salt and sea weed is amazing for your skin (people pay top dollar for these treatments in spas!) and it just makes you feel so good. It makes you feel alive!

 In fact I love the ocean so much myself and my husband decided to go for a swim with all our friends on the morning of our wedding. We got married in Dingle on 29th of December, just after one of the worst storms the town had in a century. Now that was refreshing! 

When I came home from the Sauna last night I cooked some fresh salmon (I always leave the skin on, it's where all the goodness is, sear it in some Grassfed Butter like Kerrygold full fat and it tastes delicious). Season with some freshly ground black pepper. I had this with white rice cooked with organic courgette and spring onions. Tasty! 

I cooked enough for two so I have a quick and easy lunch today. It's all about the preparation!