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.

Golden Milk - The key to staying healthy this Winter

As the evenings are drawing in and the weather begins to change it's time to journey inwards and begin to look after yourself a bit more. Begin to spend more time indoors, eat more comforting foods to warm us from the inside out and get cosy in front of the fire with your loved ones. 

This is my go to concoction to not only make you feel warm and settled inside but to also stave off all those nasty colds, flus and tummy bugs that surface this season. A cup of this every night, or even every second night and I promise you, you will feel on top of the world. The benefits are huge and I've listed them below. 

Ingredients:

One cup of milk (Cow's/Goat's/Almond/Oat etc)

1 teaspoon of Cinnamon

1/2 teaspoon of Turmeric

1/2 teaspoon of Dried Ginger

1 teaspoon of Honey

Optional: 1 teaspoon of Matcha Green Tea

Method:

Pour one cup of milk into a saucepan and heat on a low heat. Do not allow this to boil and froth.

Add in the dried ingredients and stir well. 

Once it is just about to boil remove from the heat and add in the honey. Stir well to dissolve.

Serve in your favourite mug in front of the fire under a blanket!

Note - you may need to stir it periodically throughout drinking. 

Dietary Information:

Vegetarian

Vegan (if you use alternative milk and no honey)

Gluten Free

Wheat Free

Refined Sugar Free

BENEFITS! 

The benefits of this milk mixture are immense:

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

Turmeric is a natural anti-inflammatory with amazing healing and cancer fighting benefits, it boosts the immune system, lowers cholesterol and stabilises blood pressure. You can find more on the benefits in my post HERE

Cinnamon helps to stabilise your blood sugar and burn fat more effectively.

Matcha Green Tea is high in anti-oxidants (repair damage to the body), promotes calmness and relaxation, increases energy levels and boosts the immune system. 

Don't let the colour put you off. Have a sip and enjoy the sweet, milky goodness. I have come to really enjoy this drink although it did take me a good few cups to get used to the taste and texture. 

Touch wood it has been 2 years since I have been to the doctor or bought or taken any medication. I haven't been ill or out of work as I'm confident it is because I look after my body and make sure my immunity is boosted to the highest degree. This drink being part of that routine! Stay healthy my Jeanies and get that immunity sorted before you fall ill!

FREE Blackberry and Mint Jam

Who doesn't like something for free eh? You may have noticed there is an abundance of blackberries around at the moment. The hedgerows and ditches are laden with them. You may even have some in your garden like us. We had so many I decided to make some jam. But I didn't want to overload it with sugar or have it go off too quickly. So I developed the recipe below. Using 3 simple ingredients, 2 of which came from the garden!

I love jam and although it is high in sugar I feel, on occasion. it is a nice addition to a healthy diet. I feel making it yourself is the best way to know there are no preservatives, excess sugar or nasty chemicals. This recipe is also essentially free if you pick the blackberries, have mint in your herb garden and some sugar in your cupboard!

So send the kids out picking blackberries, or spend a lazy evening/weekend picking them yourself. It is free food after all and essentially they are organic!  I really enjoy the zing of the mint in this recipe. It makes it that little bit more interesting.

Ingredients:
300g of Blackberries freshly picked
50-100 g of Sugar or Sugar substitute like Steiva or Honey but please don't use sweeteners like Canderel (the devils nectar)!
1 handful of fresh mint, ideally from your herb garden.

Prep Time:
Less than 5 minutes unless you count the picking of the blackberries!

Cooking Time:
15-30 minutes


Method:
Wash the blackberries thoroughly and ensure all stalks are removed. Place them into a saucepan with some moisture still present. This will help to lubricate and prevent them sticking.
Turn on to a low heat and stir occasionally.
Add in the chopped mint leaves.
Add the sugar, ideally as little as possible. If you are happy with a more runny consistency then add about 50g. If you would prefer a thicker consistency add more.
Stir in the sugar and keep simmering on a low heat until the berries begin to break up and soften.
Allow to simmer for a further 5 minutes to allow the mint to infuse.
Remove from the heat and allow to cool slowly in the pan.
Once cool place into clean jars and seal.

Dietary Information:
Vegan
Vegetarian
Gluten Free
Lower in sugar than shop bought jams
High in antioxidants, vitamins and minerals
Natural and locally grown
Mint aids digestion, reduces nausea and headache, clears congestion of nose, throat and lungs, boosts your mood preventing depression and fatigue as it is a stimulant, and also prevents memory loss. See below for even more benefits!
Blackberries are rich in bioflavonoids and Vitamin C, are very low sodium count and have only 62 calories to a cup. The dark blue colour ensures blackberries have one of the highest antioxidant levels of all fruits

Storage Instructions;
This jam will keep for a considerably long time if stored in an air tight jar in the fridge.

Serving Suggestions:
I love this on some toasted Oat Bread (my recipe for this bread is here) or on some home made pancakes (my recipe for these here). It's also lovely in cakes or with cheese or any way you usually eat jam! Go wild!

Peanutbutter Cups - A healthier version!

So my Facebook and Instagram news feed went crazy when I posted a picture of a home made Peanutbutter cup that I made. I was inspired by the popular brand available in America. However, I wanted to make one that was healthier, tastier and all round better for you.

As always I didn't follow a recipe but just experimented in the kitchen and came up with this. I have had rave reviews from those lucky enough to try them so I'm hoping you will enjoy them too!


Ingredients:
Makes 12-15 cups
300g of Dark Chocolate (ideally 75% plus)
1 dash of Olive Oil or teaspoon of Butter (real NOT margarine) or Coconut Oil
1 tablespoon of Raw, Organic Honey/Mayple Syrup or leave this out for a lower sugar version.
1 teaspoon of Cinnamon
1 dash of Vanilla Essence or some real Vanilla bean
2 Tablespoons of organic nut butter with no sugar (don't use peanut if staying Paleo) 
Sprinkle of Pink Himalaya Rock Salt (you can read all about the benefits of this here)

Method:
Melt the chocolate gently in a pan with the fat of choice (Oil, Butter or Coconut Oil). You can do this in a glass bowl over a pan with some water or directly in the pan. I find the bowl over water works best and you can keep it melted for longer without burning.
Once it is melted add the vanilla, cinnamon and honey and stir well.
Line some muffin tins with paper cases.
Add a thin layer of chocolate to the bottom of each case, you can shake the tray to evenly spread the chocolate.
Allow these to cool and set in the fridge for about 5 minutes. 

 

Please excuse the state of my muffin tins. They are inherited from my mum and about 20 years old. They have served me well over the years!

Meanwhile leave the bowl of melted chocolate over the hot water (but with no heat from the cooker) and begin to make the filling. 
Take 2-3 heaped tablespoons of your nut butter of choice and place in a bowl. 
Add in a dash of olive oil/coconut oil/melted butter.
Add in some freshly ground pink salt (taste as you go as some nut butters come already salted so add according to taste) and mix well. 
Once the chocolate base is relatively set place a teaspoon or so of nut butter mix onto each base. Spread out and flatten down without touching the side.
Using the still warm and melted chocolate mix fill the paper cases until the nut butter is adequately covered. They will be more shallow than the case.
Again shake or tap the tray to flatten out the chocolate. 
Place in the fridge to chill. 
Eat straight from the fridge or at room temperature depending on your preference!

It really is that simple. It takes minutes to make and I often make a double batch and keep some in the fridge for when I'm feeling like a treat (if they last that long!)


Prep Time:
5-10 minutes

Cooking Time:
None! Just leave to harden in the fridge.

Dietary Information:
Paleo (ish!) the higher % chocolate the better with this
Good fats - from the oil and seeds/nuts/coconut
Full of antioxidants from the high chocolate content
Full of natural sweetness from the honey
Vegetarian
Vegan (if you use coconut oil and dairy free chocolate)
Gluten Free
Wheat Free

Storage Instructions:
I keep this in a sealed container and it will last weeks in the fridge - provided you don't eat it all.

For similar chocolate, no bake treats check out my Choocolate Bark recipe here

Enjoy Jeanies and as always feel free to comment, share and send me pics of your creations!

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!

Frech Toast - Eggy Bread. A healthy option!

I love French toast. It's so soggy and yummy!

So I use my oat bread (recipe here) and soak it in one egg (beaten) with some cinnamon. Then I fry it in coconut oil and there you have it.

Because this bread is quite dense I slice it really thinly, prick some holes in it with a fork and leave it to soak in the bread for at least 15 mins or over night if you want it really eggy!

You could add fresh fruit on top for some extra sweetness, drizzle with some local honey or just eat as it is.

A perfect Sunday morning lazy breakfast!

Paleo Chocolate Mousse - Avocado style!

Here is my amazing Paleo Chocolate Mousse Recipe that I just can't stop making. It's pretty much guilt free and is one of your 5 a day and it tastes like chocolate. Seriously! Don't ever say I don't treat you well!

Ingredients:

2 Ripe Avocados
1/4 cup of 100% Coco
1 tablespoon of Chia Seeds
2 tablespoons of Honey
1 teaspoon of Cinnamon
pinch of Sea Salt

Optional - 1/2 cup of Coconut Cream/Whipped Cream/Yogurt

Method:
Peel and de-seed the Avocados. Blend them in a blender or with a hand held one. Add the remaining ingredients until you have a thick, smooth mousse. Scoop out of the bowl and serve in small serving bowls/cups. Also tastes nice straight from the fridge after chilling for a few hours. This makes 4 generous servings.

Prep Time:
Less than 5 minutes


Dietary Infotmation:
Gluten Free
Wheat Free
Sugar Free
Paleo
Egg Free
Vegetarian
Vegan
Good Fats
One of your 5 a day
Brain food
Full of antioxidants - Chia seeds/Chocolate and Avocados
Cinnamon stabalises blood sugars and aid weight loss


Storage Instructions:
Keeps in a sealed container in the fridge for up to a week.

Serving Suggestions:
Best served room temperature or slightly chilled from the fridge. I made these for a dinner party and added some Amaretto biscuits for some extra sweetness. These are made from Almonds, eggs and sugar so are a good gluten free serving suggestion if you are ok about the sugar!


And that's it guys. A simple, tasty and healthy treat. Great to have in the fridge and nibble on to cull the chocolate cravings. Or a tasty but healthy dessert to serve at a dinner party that everyone will enjoy.

Pancake Tuesday!

Ah the day where we gorge ourselves and compete to see who ate the most pancakes! Memories of my childhood!

So how does one stay healthy and on track on such a binge-filled day?

Check out my two recipes here and here for some alternative recipes that taste just as good. And remember these can be eaten any time not just on Pancake Tuesday! They taste just as nice on a weekend morning or for any lazy breakfast you have.

Also here are some alternatives to traditional toppings. You can replace

Nutella  with Almond Butter

Chocolate Syrup with Melted 85% chocolate

Marshmallows with whipped Coconut cream

Sugar with Honey and Cinnamon

Jam with Homemade fruit compote

Jam with Fresh Fruit

Sweet Pancake with Savoury ones (Parma Ham, Parmesan and Rocket is my fave!)

Mayple Syrup and Bacon with ....Yay this is OK, just as a treat though!

Cook them in Coconut Oil, Olive Oil or on a non-stick Cermanic Pan with no oil!

Enjoy!

Oat Pancakes

This is a great wheat free alternative to pancakes. These are hearty and healthy and will have you stuffed in no time!

Ingredients:
100g of oats
2 large free range egg
50g Blitzed flaz seeds
150ml of water or milk

Optional
1 teaspoon of cinnamon
Handfull of fruit e.g. berries or apple
2 teaspoons of Chia seeds
1 tablespoon of Honey
2 teaspoons of 100% Coco

Method:
Blitz the oats and flax in a blender (or handheld) until they form a coarse powder.
Beat the egg and milk/water together and fold in the oats until they are well mixed. Add in any other ingredients as desired.
Fry in a cermaic pan (no oil) or in Olive Oil or Coconut Oil on a medium heat and flip once the underside is cooked.
Enjoy with a variety of healthy toppings!

Prep Time:
Less than 5 minutes!

Dietary Information:
Wheat free
Can be made gluten free using gluten free oats
Good fats
Vegetarian
Can be made vegan replacing the eggs for more flax soaked in water
Oats are proven to lower cholesterol, be a good source of energy and high in fibre,
Eggs are full of protein, high in vitamins and minerals and great for your hair, skin and nails.
Flax is high in protein, omegas, fibre, lower blood pressure, reduce bad cholesterol. 

Storage Instructions:
These can be made in advance and when cool stored in a sealed container or frozen.

Serving Suggestions:
Enjoy sweet or savoury with your favourite healthy toppings.
Melted dark chocolate
Butter and lemon
Coconut cream
Fresh fruits
Cinnamon and raisins with a drizzle of honey
The world is your oyster. Get creative!