Author: clairekinghealthandnutritioncoach

Ingredients

• 5 Tablespoons of coconut oil
• 4 Oz Madjool dates
• 2 Medium Bananas
• 4 Oz Cashew Nuts
• 8 Oz Oats

Method

• Preheat oven at 160c for fan
• Melt the coconut oil in a pan
• Remove the stones from the dates
• Chop the bananas
• Blend the oil, bananas and dates in a high-speed food processor until a thick smooth paste is formed. I use a Nutri-Bullet.
• Blend the Cashew nuts separately in a blender. Keep pulsing until the nuts have turned into a smooth butter.
• Place all the ingredients in a pan and add the oats. Mix until a stiff, sticky and soft mixture is created.
• Grease your baking tray with coconut oil and grease-proof paper
• Empty the contents of the pan into the try and spread evenly, keeping the depth of it thick.
• Bake in the middle of the oven for 15 minutes until golden brown.
• Cut into bite-size pieces

Healthy-tip

These cashew, banana and oat bites are a real treat. They are packed full of healthy fats and high in fibre which supports a healthy gut: kind on digestion as well as being free from the usual stomach-aggravating sugar, dairy and gluten.  They are perfect for children’s lunchboxes or for elevenses with a cuppa. Low on the glycemic index means that these delicious snacks won’t spike your blood sugar and leave you reaching for more. The madjool dates along with the bananas give these bites a lovely, natural sweetness whilst the cashew nut butter and coconut oil provide a gorgeous texture. I recommend you eat these warm and straight from the oven! Give them a go and let me know what you think. Keep in an air tight container in the fridge for up to 3 days.

• Are you already thinking about what you would like to achieve for yourself in 2017?

• Would you like to break the barriers of limiting beliefs?
• Would you like a more positive mindset to achieve your goals?
• Would you like to feel great in your body and mind?
  
• Would you like to feel energized and clear headed?
  
• Would you like to lose weight?
  
• Would you like improved sleep?
  
• Would you like improved skin?
  
• Would you like to feel happier and improve your mood?
  
• Would you like to manage your anxiety without medication?
  
• Would you like to be fitter?
  
• Would you like to enjoy your food again without digestive issues?
  
• Would you like to get rid of those nagging gut related problems?
  
• Would you like to detox your body and reboot your health?
  
• Would you like to learn how to find balance in your life?
• Would you like to learn how to develop healthy routines to fit in with your lifestyle?
• Would you like to learn how to eat to improve your immune system?
• Would you like to find a way of eating that suits you?
• Would you like to learn how to cook whole, nutritious food?

Whatever your goals are, my personalised programs will help you break through those limiting beliefs and develop a ‘CAN DO’ mindset to create healthier routines and become the person you want to be.

Do contact me if you would like to know more about how I can help support you in making 2017 a positive, healthy and happy year for you.

I would like to wish you a very Happy & Healthy New Year and may all your dreams come true for 2017 x

Ingredients

• 5 Tbsp Raw pressed organic coconut oil
• 1/2 Cup organic turmeric powder (or a 3cm size piece of fresh turmeric, sliced and chopped)
• 3cm Piece of ginger root (optional)
• 1 Cup of water
• 1.5 Tsps Black pepper

Golden Paste

It is best to first make a golden paste by adding the above list of ingredients to a pan and simmer for about 10 minutes to release the curcumin from the turmeric. Once this cools a little, blitz until the pieces of ginger/turmeric have dissipated. As it cools down the coconut oil will solidify again and the liquid will form a golden paste. The paste can then be kept in a jar in the refridgerator for about 2 weeks. Just take a dollop every time you make the milk.

Golden Milk

To make a drink of the golden milk, warm 2 cups of your choice of milk. I use coconut or almond milk. Add 1 teaspoon of the golden paste in a pot with the milk and whisk. Add cinnamon, honey or even cayenne pepper for an added kick!

Enjoy this smooth, calming drink every evening before bed!

Healthy tip

Curcumin which is the compound found in Turmeric is a potent anti-inflammatory. It has been proven in helping reduce inflammation in conditions such as arthritis and reducing aches and pains in the joints. It also aids healthy digestion and calms any inflammation in the gastro-intestinal lining helping reduce symptoms of IBS and other inflammatory conditions. To help make curcumin more bio-available in the body it is important to mix it with a healthy fat and black pepper to assist with the absorption. Turmeric really is a wonder spice and can be added to smoothies, curries, casseroles or whatever takes your fancy!

Ingredients

• 5 Oz Chickpeas (cooked)
• 4 Tbsp Extra Virgin Olive Oil
• Juice of half large lemon or whole small one
• 2 Tbsp Tahini
• 3 Tbsp Water
• 2 Raw garlic cloves
• Pinch of Himalayan salt to taste

Method

Place all the ingredients in a high powered blender and blitz until the mixture is smooth and creamy. Add a little more water if necessary or if too runny, add a few more chickpeas and blend again. Simple! 😄

Healthy tip

This houmus dip is packed full of healthy goodness. Plenty of high protein and fibre from the chickpeas and calcium from the Tahini (sesame). The extra virgin olive oil provides a healthy mono-unsaturated fat and the raw garlic adds a natural antibiotic, anti-bacterial and anti-fungal element to help fight colds and flu this winter.  Serve with raw organic vegetable crudités such as carrot and celery. Delicious!

If you are following a low FODMAP try creating a bean dip by replacing the chickpeas with mungbeans or adzuki beans and leave out the garlic!

Ingredients

• 4 oz Buckwheat groats (soak overnight and then rinse)
• 2 oz Sunflower seeds
• 2 oz Pumpkin seeds
• 2 oz Chia Seeds
• 2 oz Almonds
• 1 oz  Flaxseeds (milled)
• 3 Tbsp Organic, Raw pressed Coconut Oil
• 2 Fl oz Mineral Water
• 1 Tsp Himalayan Rock Salt
• 1 Tsp Ground Black Pepper

Method

• Preheat Oven at 160c (Fan)
• Grease a small/medium size loaf tin and line with grease-proof paper
• Gently melt the coconut oil in a pan over a low heat
• Add all the ingredients to a large bowl and mix
• Leave to stand for 2 hours if possible for the chia seeds to absorb the moisture
• Pour the mixture into a small loaf tin and pat down with the back of a spoon
• Place in the middle of the oven for 50 mins-1 hour until it is golden brown in colour
• Remove and allow to cool
• Keep in an air tight container in the refridgerator
• Serve with a topping of your choice

Healthy tip

I adore seeds. These tiny powerhouses are packed with fibre, plant nutrients, protein and good fats and provide a more natural energy than any other food. The benefits of eating seeds are endless. They help move our food along the digestive tract and lower inflammation in the gut. They also help lower our blood glucose and keep us satiated for a long period of time. Like nuts, seeds should be a regular part of our diet since they contain vital, high quality healthy fats, including mono-unsaturated and omega 3’s which are essential for good functioning of many of our bodily systems. These little wonder seeds are so versatile and can be added to anything!

Ingredients

• 1 Medium onion
• 1 oz Butter (unpasteurised if possible for added beneficial bacteria)
• 1 lb Carrots
• 3 Garlic cloves
• 4 0z Raw cashew nuts
• 2 oz Root ginger
• 1 Tbsp Olive oil
• 1 Green chili (optional)
• 800 Fl oz vegetable stock (I use Bouillon, Swiss vegetable)
• 1 Tsp Caraway seeds

Method

Preheat your oven at 200 c.

• Peel the carrots. Slice them length ways into large crudites for roasting
• Add the Extra Virgin olive oil to a roasting pan and heat in the oven for 5 minutes.
• Add the chopped carrots to the roasting pan and roast in the middle of the oven for 20-30 minutes, until soft.
• Chop the onion, crush the garlic and grate the ginger
• Melt the butter in a large soup pan over a low heat.
• Saute the onions for around 7 minutes until soft. Add the crushed garlic, chopped chili (if using) and caraway seeds and saute for another 3 minutes.
• Add the cashew nuts and ginger. Pour in the stock. Simmer for 2 minutes.
• Add the roasted carrots and simmer for another 3 minutes.
• Blend in a high speed blender to produce a delicious, thick and creamy soup
• Enjoy!

Healthy tip

Ginger has powerful medicinal properties. It contains the oily resin compound, Gingerol which acts as a highly potent antioxidant and anti-inflammatory agent. It is particularly helpful in curing tummy aches, is a natural remedy for nausea and can help with bloated symptoms and constipation. In fact, it helps to curb stomach disorders. Gingerol relaxes the smooth muscle in your gut lining and assists with moving food along the intestinal tract.  It has been used for centuries in ancient Ayuvedic medicines in preventing disease and promoting health. Ginger is well known for its anti-microbial ability and enhancing immune function.

Top tip  

Chew on a little piece of raw root ginger daily, throughout the winter to keep any bacterial infections, germs, colds and flu at bay!

Ingredients

• 4 0z Oats
• 2 oz Chia Seeds
• 8 fluid oz of Almond milk
• 3 tbsp.Raw, cold pressed organic coconut oil
• 1 1/2 tsp. Cinnamon
• 2 0z Crushed Walnuts
• 2 oz Brown Rice flour
• 2 oz Buckwheat Flour
• 2 tbsp. Blackstrap Molasses
• 2 0z Ground Almonds
• 1 Mashed Ripe Banana

Preparation

Soak the oats and chia seeds in the almond milk for two hours (or more) before starting. If the oats absorb all the almond milk before the two hours, add a little more. You are looking for a sloppy consistency.

Method

• Preheat oven at 200c for fan (220c for non fan)
• Melt the coconut oil over the hob.
• Pour the oil into a large bowl and add all the ingredients.
• Mix until you have a wet sloppy mixture
• Pour into your loaf tin and flatten out.
• Place in the middle of the oven and bake for 25 minutes until firm and springy when touched in the middle.
• Enjoy!

Healthy tip

A nutrient dense cake which is low on the glycemic scale, providing a slow release of energy helping to curb those cravings for naughties! This recipe is also free from any of the usual suspect  ingredients that can aggravate and cause inflammation in the gut. It is kind on our digestion. High in beta-glucan which is a soluble fibre and helps movement along the gastro-intestinal tract pulling toxic waste from the body and abundant in all of the right kind of healthy fats our bodies need to function optimally. Great for elevenses!