Ginger Blueberry Greens Smoothie

Ginger Blueberry Greens Smoothie

If you want to add greens to your smoothie, but are put off by the colour, then I have the answer for you – frozen blueberries or frozen blackcurrants. It really is that simple. When berries are frozen, their water content expands as it turns to ice breaking open the cell walls which contain the deep purple anthocyanin antioxidants, this is a win win, the phytonutrients become more available so we receive more nutritional benefit, and the deep purple disguises a multitude of colour sins in your smoothie! [For example, hemp protein which can turn a smoothie a kind of murky brown green] In this smoothie I have added Super Greens powder from BodyMe, this is a mix of spirulina, chlorella, wheatgrass and barley grass as well as a handful of fresh spinach.   Ginger Blueberry Greens Smoothie Ingredients 1 cup blueberries 1 banana 1 handful organic spinach 1 cup coconut water 1 small chunk of ginger 2 brazil nuts 1/2 tsp of spirulina Method: Throw all the ingredients into a high power blender and blend until smooth. Last and add more ginger or coconut water to reach your desired taste and...
Hemp and Apricot Energy Bar

Hemp and Apricot Energy Bar

  Something pretty hilarious happened on Monday night.. in an unexpected turn of events I was on the telly! Yep, I made my TV debut, talking about hemp protein and getting my face all glittered up! If you’re wondering about the connection between hemp protein and glitter, don’t worry, there isn’t one! This year I’ve been taking part in a series called Be Fit Bristol Fit.. the lovely people at Troy TV have been following a few Bristolians who are in some way involved in health, sports and fitness, to showcase what this wonderful city has to offer. They approached me, and so far then have filmed me cooking in my kitchen, my little veg patch, and having some sessions with a personal trainer, it’s fun, and is helping me to get over my fear of video and to not take myself so seriously! So on Monday evening, Made in Bristol TV played my Be Fit Bristol Fit episode and asked me to come into the studio for a chat.. luckily it was so last minute that I didn’t have time to be scared and back out! I rushed home, showered and whipped up a quick protein bar because they asked me to bring in something to talk about relating to sports nutrition. And this is how the Hemp and Apricot Energy Bar came into being. There is SO MUCH goodness in this bar. It would be excellent post workout snack to replace glycogen stores, provide good quality plant protein and essential fats to keep blood sugar stable and our support hormones as well as giving the body some...
Wild Garlic Soup

Wild Garlic Soup

  I cant help but have a little chuckle when I pick wild garlic because it gives me the image of my Grandpa who absolutely detested onions and garlic with a passion, so much so they were not aloud in the house. I vividly remember the look of deep (but comical) disgust on his face, when as small children me and brother picked handfuls of wild garlic and waved it under his nose. I wish I could show you his face, I’m laughing now as I think of it!   I took Ollie and his friend to Leigh woods today to forage for wild garlic to make pesto, we found such an abundance covering the slopes of the valley, I filled my basket and decided to make soup too.. pretty sure my Grandpa would run for the hills if he could smell my house (or my breath!) right now.   This is recipe couldn’t be simpler. It tastes like spring and it is such a beautiful bright green. Ollie at first turned his nose up, but after taking a tiny lick of my spoon asked for a whole bowl full.    Wild garlic has all the antimicrobial, antiviral properties of regular bulb garlic, and is even more effected at lowering blood pressure. Garlic is fantastic for the cardiovascular system.   Wild Garlic Soup    Ingredients  1 Tbs butter, ghee or coconut oil 1 onion 1/2 a leek 2 cups of potato (when chopped into roughly 3cm cubes) 2 packed handfuls of kale  2 packed handfuls of wild garlic (about 80 leafs) 5 – 6 cups (or 1.2 litres) of...
Why ignoring your feelings is sometimes an essential act of self love.

Why ignoring your feelings is sometimes an essential act of self love.

  I know. Ignoring your feelings? Really???   Isn’t it self love about honouring how we feel? To get out of our head and follow what feels good, in each moment?   Yes, absolutely it is.   BUT, it’s also often true that self care can look like the very thing you DO NOT FEEL like doing, in that moment.   Do you ever think “My brain is telling me that this thing is going to make me feel better, but I actually don’t feeeeeel like doing it?   Yep. Sometimes self care can be utterly confusing.   You see, the ego has this extremely well honed skill of making us FEEL like we would rather be anywhere else in the world than facing the very thing that will create the movement, growth, healing and expansion of our truest self, because the ego is perfectly happy staying exactly where it is. In control. Keeping you SAFE!   (STUCK = SAFE, as far as the ego can see).   What I’ve noticed, is that we are taught to expect and recognise resistance showing up when we take a leap in our work, our life path, or relationships with others …stretching the comfort zones and ‘pushing’ ourselves to some extent for our own growth can feel really empowering and exciting!   But self care is supposed to feel good, relaxing, fun or deeply nourishing! So it’s easy to think we are doing something wrong when it doesn’t. So I think it’s really important to acknowledge that resistance can show up in our self care  journey TOO! Resistance can show up every...
Roasted Winter Salad with Quinoa & Kale

Roasted Winter Salad with Quinoa & Kale

This salad is just ticking so many boxes for me right now. Colourful √ Warm √ Sooooo tasty √ Nutritious √ Good fats √ Protein √ Easy √ ….yes I am using a square root symbol in place of a tick because I cant find a tick! Where there is colour there are protective phytonutrient antioxidants, but I’m actually going to champion this salad for CALCIUM! Calcium is not just important for kids growth.. we all need this mineral to maintain our bones and teeth, but also our nervous system and heart health and whole cardiovascular system. Calcium has also been shown to reduce the risk of colon cancer and help reduce and prevent premenstrual tension. A couple of calcium facts for you. We NEED vitamin D for our bodies to actually utilise Calcium and send it where it needs to go. So if your not getting sunshine, a good vitamin D supplements is important during the winter months. Taking calcium supplements without good vitamin D levels can calcify the soft tissues. Calcium and Magnesium must be balanced. More often than not people have too little Magnesium and this can lead to hypertension, insomnia, stress and in fact tension in both the muscles and the mind.. read THIS POST to see if you are deficient in Magnesium. Did you know that Sesame seeds, Carrots, Kale, Parsley and Cashews are all excellent sources of Calcium? AND they are all more observably and better for the planet than cows milk. Win Win. Aside form all of nerdy stuff, this salad is just yum.. I love the balance between rich roasted & gently caramelised onions, beetroots and butternut.. with fresh and lively...
Cinnamon & Maca Chocolate Mousse Cups

Cinnamon & Maca Chocolate Mousse Cups

I was a shamefully late to the cinnamon and chocolate party, only this year did I learn that these two are really good friends. Now with this little nugget of chocolate wisdom I feel like the possibilities for festive recipes are endless. But I’ll start here, with Cinnamon & Maca Chocolate Mousse Cups! I love Maca, for its flavour, and also it’s benefits for our energy and our hormonal system, but it’s not for everyone and you could easily leave it out of this recipe, it would be just as tasty. These are very decedent, I’ve made them bite sized because thats really all you need.. The base is sweet, nutty with little bitter crunches from cacao nibs, and the mousse is so smooth, silky and delicious!  I love my silicon mini muffin tray for these… if you don’t have one, just be resourceful, I’m sure there is something you can press them into, you could even make it into one big Mousse Tart in a tin.. and just serve up mini slices.    Cinnamon & Maca Chocolate Mousse Cups Base Ingredients  3/4 cup almonds 1/3 cup walnuts 3/4 dates 1 Tbs coconut oil 1 Tbs Raw Cacao 1 Tbs Cacao Nibs 1/2 Tbs Maca Powder  1/2 tsp cinnamon 1 Tbs salt Mousse Ingredients  1/3 cup coconut oil (cold) 1/3 cup maple syrup 1/4 of an nice ripe avocado  1/4 cup Raw Cacao 1 Tsp Maca Powder 1/2 tsp cinnamon  pinch of salt Method: In a food processor, pulse the almonds, dates, walnuts and coconut oil until you have a crumbly texture which is sticky when pressed between finger...
Best Ever Gluten Free Mince Pies

Best Ever Gluten Free Mince Pies

  Seeing as mince pies are all about the pastry, if you’re gluten free, you likely will have had a fair few disappointing mince pies in your time. I’m actually yet to have tasted a really good shop bought mince pie that’s made with regular flour let alone one that’s gluten free.. for me they always have way too much horribly over sweet filling and dry powdery pastry. Well, I’m super excited to tell you, I think we have finally turned a corner in this long run of mince pie disappointments, so I’m delighted to share this recipe with you! This is honestly the best gluten free pastry I’ve ever eaten. I’m not even going to try to be modest. It’s crumbly and buttery (with no butter!) and not dry or powdery. Success!!! I’m really not crazy about mince pie filling to be honest, I don’t like it too sweet and syrupy and I don’t like the dried orange peal bits. I’m pretty fussy. So this year I made my own sans the alcohol and the sugar and with just fresh orange juice and a little zest. I’m really happy with how it turned out, its tastes really good! But if you know of a shop bought mincemeat that you like then go ahead and save yourself the hassle, because lets be honest its the pastry were all here for aren’t we!?   Best Ever Gluten Free Mince Pies The pastry makes 12 mince pies. The filling makes a lot more, so you can freeze what you don’t use right away. Filling ingredients. 1/4 cup raisins 1/4 cup sultanas...
Raw Banoffee Pie

Raw Banoffee Pie

  This Raw Banoffee Pie is definitely in the running for best raw desert I’ve ever made. Because of the yumminess mostly, as there are a few steps in the making so it can’t reeeeally claim simplicity.   Steps yes, but precision? Nooooo …and this may be what I love most about raw deserts! (even before their superior nutrition and flavour ? Maybe even!) You see, I’m pretty careless and slapdash by nature, when I add baking soda to anything I am totally whinging it.. either I’m fluking (or failing) most of the time when it comes to baking.    If your anything like me, you just want to throw some good ingredients together and it turn out yummy, right?   WELL. YOU. CAN. with raw deserts! Promise. Just a little understanding of your ingredients and some tasting as you go. I love the ‘no precision required’ kind of cooking. So I try to put recipes out there which you don’t need to be followed to the letter and which leave plenty of space for your own instinctive genius and creativity to shine through. Space for flukiness and slapdashery.. zero rigidity.. oh and adaptable for differing tastes and dietary preferences. This, I hope, is one of those. But first, a little love story. I want to tell you why I made a Raw Banoffee pie for no particular occasion, because its a kind of cute and because I’m just a little bit bursting in love these days, so any excuse for a bit of TMI!   So my new love, he really loves cake, like a LOT. He wants to...
Nasturtium pesto

Nasturtium pesto

  Pesto is one of things that without fail is 10,000 times better made fresh that it is from a jar.. you cant beat the intensity of those fresh flavours!!! And you cant really go wrong – any combination of basel, rocket, spinach, kale, wild garlic, coriander.. plus olive oil, lemon, garlic, nuts  and you’re winning! You could add some nutritional yeast flakes for a dairy free cheesy taste. So 3 things happened that brought me to making a pesto with nasturtium leafs. Firstly nasturtiums spread like wildfire through my garden, I planted 3 small seedling in the spring and no joke, I have a grown a carpet! Then, my old school cook (and much appreciated follower of my Facebook page) Grandma Benson, told me that you can eat the leaf’s of Nasturtiums! Pretty obvious really, but I never thought of it before, so I was excited to try making something tasty with them. And thennnn.. I needed to come up with a simple recipe from my garden to prepare for a shoot I was asked to do, for a series coming up on health and fitness in Bristol (more on that exciting stuff soon!!!) and seeing as I had an overgrown courgette just begging to be picked and spiralized, zoodles (zucchini noodles) with nasturtium pesto seemed like the obvious Solution! I love the feeling of creativity  and resourcefulness that comes with making something out of nothing. You know, when your ‘fridge scraps supper’ turns out to be the best thing you ate all week? I feel the same about using the whole plant, the bits that often get...
Chai spiced Apricot Muffin ~ gluten free & vegan

Chai spiced Apricot Muffin ~ gluten free & vegan

  I cant remember what inspired me to make chai spiced apricot muffins.. but I’ve made it 3 times now so I’m pretty certain its a winner! Baking without gluten, eggs or refined sugar always present a little more of a challenge, and so it’s very satisfying when you create something that ticks all those boxes AND is super tasty! I have nothing against consciously raised eggs, I just don’t tolerate them well.. but if you do, by all means throw one in the mix and see what happens! You could also try patting/rolling into a bun shape rather than a muffin, and bake on baking paper, they do have more of a crumbly texture of a dense sweet bun.. or something!  I’ve been eating these for breakfast with a little goats butter (my biggest vice!)… They are very filling because they are packed with almonds, oats and chia seeds.. they have a nice amount of protein from the almonds and coconut flour as well as healthy whole carbs from the oats, and lots of gut friendly soluble fibre. They would also make a good pre workout snack. Today is actually the first day of a 9 day colon cleanse I am embarking on, so Im kind of resenting myself for choosing today to post this, looking at these pictures is actually making my mouth salivate painfully.. and its only day 1!! *sigh ….as soon as I finish this cleanse I’ll be making a 4th batch!   It’s all about that sticky sweet apricot glaze..   I hope you will enjoy theses little golden apricot treats, they are packed...