Nutrition

Cherry Oat Cookies

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The other day I was feeling a mid afternoon slump and decided I needed something sweet yet healthy to help me get through the afternoon. it was a particularly windy and rainy day and I thought that it may be a good idea to bake some cookies, something that I hadn’t done in a while, i mean there is nothing more comforting the the smell of freshly baked goods on a a miserable weather day! I decided to raid my cupboards and found some rolled oats and glace cherries amongst other ingredients and my idea to make some oat cherry cookies was born. The recipe is really simple and straightforward and you can knock these delicious treats up in no time at all.

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INGREDIENTS

1 Cup rolled oats

1 /2 Cup glace cherries (halved)

2 Chia Eggs (or flax egg replacement)

2 Tbsp Coconut nectar ( or sweetener of choice)

2 Tsp Ground cinnamon

1 Tsp Ground nutmeg

2 Tbsp Coconut oil / butter


METHOD

Preheat the oven to 180 degrees and line a baking tray with baking paper

In a bowl add all the dry ingredients followed by the coconut oil / butter

Make whole in the dry ingredients and add in the Chia eggs or egg replacer of choice

Mix all the ingredients thoroughly to form a a dough

With a spoon scoop a spoonful of mixture and place onto the pre lined baking tray

Flatten each scoop with the palm of your hand to form a cookie shape

Bake in the oven for 15 to 20 minutes or until golden brown

Allow to cool and enjoy with some delicious non dairy milk or a warm beverage.



~E xx






Elderberry Syrup Recipe

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I’ve recently been battling a cold and as I love nothing more than a natural remedy when I am under the weather, I decided to make an old but tried and true one. Enter Elderberry syrup, it has been used for years as a natural go to remedy for colds and flu and there are several reasons why. It contains high levels of vitamins A and C , is anti-inflammatory, antiviral, lowers blood sugar and encourages healthy skin. Traditionally elderberry syrup is made with honey for its antibacterial properties but if you are avoiding honey for any reason, it can be made with other plant based sweeteners like coconut nectar.

For the syrup that I made, I used dried elderberries which was perfect although you can of course use the fresh variety too. The recipe makes a lovely tasting and healthy medicine and is also good and safe for kids too. Although it’s good to remember that if you do decide to make this and use honey, that honey shouldn’t be given to children under one years of age.

INGREDIENTS 

3 1/2 cups of filtered water

2/3 cup of dried elderberries  

2 inches of fresh ginger root

1 tsp ground cinnamon powder  

1 cup raw honey ( 2 to 3 tablespoons of alternative sweetener if preferred ) 

 

METHOD

In a medium pan add the elderberries, ginger, cinnamon and water and bring to a boil. 

Cover the pan with a lid but leave a rack open to allow the steam to escape

Allow to reduce for about 45 minutes (reduce the heat to a simmer) 

When the liquid has reduced by half, remove from the heat and allow to cool. 

Strain the liquid into a glass bowl and add the honey (or sweetener) 

Mix thoroughly and pour into a glass bottle or jar. 

Store in the fridge (It will last for a few months) 

 

DOSE

1 tsp to 1 Tbsp every 3 hours when suffering from a cold or the flu, otherwise just a regular once daily dose will do. 

For children the dose is 1/2 tsp to 1 tsp (about 5ml to 10ml) 

Elderberry syrup can also be enjoyed in some dairy free yoghurt or breakfast cereal or pancakes.  

Happy cold / flu fighting!  

 

Almond Cinnamon Christmas Cookies

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It’s been a while since I have written a recipe post and with Christmas just around the corner, the temperature dropping further still I thought it was time I did some baking. There’s no better way to get a sense of hygge or lagom than some good old fashioned baking! It fills the home with warmth and not forgetting the gorgeous aroma of baked goods that makes you feel so good inside.

It took a few tweaks to this recipe to make it work how I wanted it to but I think I finally nailed the ingredients and measurements. If you do try out this recipe do stop by and let me know how it went for you.


INGREDIENTS

  • 1/4 cup Quinoa flour (or gluten free oat flour)

  • 3 /4 cup Almond flour

  • 2 tbsp Coconut palm sugar

  • 2 tbsp Maple syrup

  • 2 tbsp melted Coconut oil

  • 1 tbsp ground Cinnamon

  • 1 tbsp ground Nutmeg

  • 1 tsp Almond extract


METHOD

  • In a bowl combine all the dry ingredients and mix

  • Add the liquid ingredients and mix until you have a dough consistency

  • Preheat the oven to 180 degrees centigrade

  • Roll out the cookie dough on a floured surface

  • cut out your cookies using your desired cookie cutter shape (I used festive reindeer ones)

  • Place your cookies on a baking tray lined with baking paper

  • Bake the cookies for 15 to 20 minutes

  • Remove from the oven and set aside to cool

  • Enjoy your cookies with a lovely warm drink like a festive mulled wine or cider!

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Merry Christmas!


~E xx



A Few Reasons To Drink Kombucha

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The weather these past few days here in the UK has been nothing short of wonderful, lovely, sunny and well full of the joys of spring! With the warmer days finally arriving my thoughts naturally turn to keeping myself and my son suitably hydrated. I do like to mix things up during the warmer months and experiment with different thirst quenching but health focused drinks. At this particular time my drink of choice is Kombucha, what is kombucha you may ask? Well kombucha is a fermented drink that is made traditionally from green or black tea, it was first recorded in Asia around two thousand years ago. It is basically a natural soda or fizzy drink and not only tastes great it comes with some added significant health benefits as it contains beneficial bacteria and yeast. It is classed as a food but regular consumers of kombucha may have noticed that it is said to;

Enhance mental clarity

Promote Longevity

Maintain probiotic health

Provides an energy boost

Aids in the detoxification process

Boosts immunity 

Improves gastrointestinal function and metabolism

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I honestly can't believe that this is my first post on this wonderful drink as it is one of my favourites. Kombucha can be brewed by yourself at home and the process for this is quite simple although I will cover the home brewing aspect of this in another post. I currently purchase my kombucha at my local health food store and I like the fact that it is brewed right here in the UK although there are so many brands out there now on the market so I am in the process of sampling as many varieties as I can. The cool thing about kombucha is just like conventional soda / fizzy drinks it comes in a variety of naturally infused flavours such as raspberry, lime, elderflower and so on. All in all it is a refreshing and highly nutritious thing to drink especially ice cold on a hot and sunny day but can also be enjoyed any time of the year really. It really is a natural and better alternative to reach for compared to conventional fizzy or soft drinks which can be full of extra added sugar and unwanted chemicals, preservatives and colouring.

Have you heard of or tried kombucha before?

                                        ~ E xx

Amazing Adaptogens And Their Importance

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Lately I've been seeing adaptogens popping up everywhere and I thought that it was about time I touched on the subject. What exactly are adaptogens you may ask? well adaptogens are compounds that are found in different herbs, roots and mushrooms. These compounds help the body to deal favourably with stress and stressful situations like anxiety, fatigue and lack of focus. Adaptogenic compounds may seem like a new concept but these compounds have been around for thousands of years in Ayurveda.They help the body by returning it to a balanced state and normalising body functions, targeting and reducing mental and physical stress specifically. Adaptogens help to control the body's response to stress by bringing your hormone levels back to normal and prevent adrenal fatigue. Some examples of adaptogens are

Reishi: A potent fungi and Chinese herbal mushroom, helps boost the immune system to fight viruses and anxiety

Ashwaganda: This Indian herb helps to keep a focused mind, lowers cortisol which in turn eases anxiety and boosts the immune system. It also helps to promote weight loss.

Cordyceps: Another mushroom adaptogen, it isn't a stimulant and helps to maintain constant energy levels. great for an afternoon pick me up or can be used for a workout.

Maca: This is a Peruvian herb that helps to increase stamina, strength, energy and endurance. It has anti anxiety and antioxidant properties as well as helping to regulate hormones. Maca is able to help you wake up if you're feeling tired or calm you down if you're feeling wired.

These are just some examples of the many adaptogens out there and an idea of how they affect our body. Adaptogens come in various forms like capsules, tinctures, powders and teas that can be consued in a hot drink or added to smoothies if preferred. Although some people take them every day and every week, It is advised that you take a break of a day or a week in between taking adaptogens so that you can give them  a chance to work on the body properly. It is also advisable to take the adaptogen for some time for example about a month before seeing results as to how well they are working for you.

Have you heard of or taken adaptogens before? 

 

 

                                                          ~ E xx

 

 

 

 

 

 

The Super Elixir Nourishing Protein Review

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Following on from my previous review of the Super Elixir Super Greens, I decided to write a review for another of the Super elixir products from Welleco their nourishing plant protein in the chocolate flavour. I have been adding this nourishing plant protein powder to my post yoga protein smoothies off and on for about a month now. 

The nourishing plant protein that I purchased comes beautifully presented in a white box tied up in a ribbon which is then opened to reveal the protein powder in a lovely glass caddy much like the alkalising greens caddy but in white. The protein powder is said to help kick start the metabolism, maintain a healthy weight and can be used as I do as a nourishing and replenishing post workout snack.

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The super elixir nourishing plant protein contains no whey and protein from peas and sprouted brown rice, making it easy to digest as well as being from a vegan source. It mixes well into smoothies and the chocolate flavour was quite pleasant to taste. There is also a vanilla flavoured option that can be purchased for those that prefer that flavour option. Although I am yet to try this protein powder in any other way, I daresay that it can be used to make some really yummy chocolate flavoured desserts providing that the powder is not heated as this would break down and denature the beneficial plant proteins contained in the powder. 

The nourishing plant protein can now be purchased at a few places such as Selfridges and Net-a-porter as well as from the Welleco website. 

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Have you heard of or used the super elixir nourishing protein?

                                                             ~E xx