Strawberry Shortcake Pancakes

Strawberry Shortcake Pancakes

 

Vegetarian Pancake

 

 

 

 

 

 

 

 

 

 

 

 

 

(Serves 1)

1/2 cup chopped strawberries
1/3 cup flour (ww pastry, white, spelt, Bob’s gluten-free all work)
2 tbsp rolled oats
2/3 tsp baking powder
1/8 tsp salt
1/2 tsp pure vanilla extract
1 tbsp sugar or 1 packet nunaturals stevia
1/3 cup milk of choice
1 tbsp unrefined coconut oil (Omit only if you like the taste of fat-free pancakes)

Combine dry ingredients in a bowl, then add wet. Mix, but don’t overmix. Cook on an oiled (or sprayed) pan, on low-medium, flipping each pancake once. You can boil some more strawberries (with a bit of sugar if you wish) and smash them to make a compote.

Or top with fresh berries and Healthy Whipped Cream.

Source: http://chocolatecoveredkatie.com/2011/07/12/strawberry-shortcake-pancakes/

Vegan, Gluten Free Meat Balls

Makes 14-16 meatballs

Ingredients

2 tablespoons olive oil
1 pound fresh white mushrooms, very finely chopped (around 6 cups)
¼ teaspoon sea salt
½ cup finely chopped onion
4 cloves garlic, minced
½ cup quick-cooking oats (GF if needed)
½ cup bread crumbs (GF if needed)
¼ cup flat-leaf (Italian) parsley, chopped
2 “eggs” (2 tablespoons chia or ground flax seeds mixed with 6 tablespoons water, set aside for a few minutes so gel can form)
1 teaspoon sea salt
freshly ground black pepper to taste
⅛ – ¼ teaspoon cayenne pepper, or to taste
½ teaspoon dried oregano
(for a non-vegan option, use real eggs and add 1 ounce of shredded parmesan cheese)
4 cups of marinara sauce
pasta of your choice

Instructions

Heat olive oil in a skillet over medium-high heat. Add mushrooms and season with salt. Cook until golden brown and all liquid has been evaporated.
Add chopped onion and cook until onion is translucent. Add garlic, stir and cook until fragrant. Transfer mixture to a mixing bowl.
Mix in oats (cheese if desired), bread crumbs, parsley, “eggs,” sea salt, black pepper, cayenne pepper, and oregano. Mix well until combined. If pressed, mixture should hold together.
Cover bowl and refrigerate overnight.
Preheat oven to 450 degrees. Line a baking sheet with parchment paper and set aside.
Measure out 2 tablespoons of mixture and roll into balls. Place on lined baking sheet.
Bake until meatballs are lightly golden brown, around 20-25 minutes depending on your oven.
Bring marinara sauce to a boil in a large saucepan; reduce heat to low. Gently stir meatballs into sauce until coated. Simmer meatballs in sauce until cooked through, 45 minutes to 1 hour. (this step is really important…don’t skip!)
Meanwhile, cook pasta according to package.
Serve meatballs and sauce over cooked pasta.
Enjoy!

Avocado Egg Boats – Healthy and Easy recipe!

Avocado Egg Boats

Ingredients:

Egg
Avocado
Salt & Pepper

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Heat a non-stick skillet to medium low heat. Lightly spray with oil. Slice an avocado with the skin ON lengthwise, forming one thick slice in the middle. (You will have some leftover avocado pieces).

Remove the seed and use a small cookie cutter to make a hole in the center of your thick slice.

Place the avocado slice in the pan. Crack a medium sized egg into the center of the hole. Cover and cook for a minute or two, until the egg is as you like it.

Season with salt and pepper and serve.

 

Source: http://keeprecipes.com/recipe/howtocook/avocado-egg-boats

Spatone – Liquid Iron Supplement

For Women

Generally, women have higher iron requirements than men due to extra demands caused by blood loss during menstruation or pregnancy.

In fact of all the minerals iron is the only one where women’s requirements are greater than men’s.It’s not surprising therefore that many women are found to be low in iron, in particular vegetarians and women who exercise regularly, e.g. female runners.

Latest figures from the Department of Health1 show that as many as 91% of women aged 16-64 may not get their recommended daily amount (RDA) of iron from their diets.
One third of all women, and two in five under the age of 34, have intakes so low that it affects their health.
An additional 6% of women have full blown clinical anaemia, which leaves them feeling chronically tired and unable to concentrate.
Spatone is a natural iron-rich mineral water from Snowdonia, Wales that is scientifically shown to help maintain healthy iron levels whilst being extra gentle on the stomach.
Discover Spatone AppleSpatone is now also available with a delicious apple taste and added Vitamin C – all the goodness of Spatone now even more convenient!

For Men

Adult men can, and do, become iron deficient, but not nearly as much as children and women, for obvious reasons: no growth spurt and no menstrual blood loss.
However, men who participate in endurance sports on a competitive level may have a higher need for iron due to iron lost as part of strenuous exercise or footstrike haemolysis in runners. The highest loss of iron per day in top class athletes can be up to a staggering 2mg!1

Whilst for women, iron deficiency is largely contributed by their monthly cycle; for men, iron deficiency may be due to an underlying medical condition such as peptic ulcers, astric ulcer, haemorrhoids or other forms of gastrointestinal bleeding. Because iron deficiency in men is not as common as with women, symptoms may not be related to iron deficiency at first.
If you experience symptoms of iron deficiency, please consult your health care professional for further examination and advice.

For Children

In 2001, the World Health Organisation found 10-20% of children aged 1 year to be anaemic in industrialised countries.
Newborns have an average of 500mg of iron in their body but by the time our children reach adulthood they need to accumulate 10x as much!
The recommended daily allowance of iron (RDA) for children is 8 – 10mg per day. However this takes into account the poor absorbtion of iron from food sources. It is said that breast-fed babies need less because iron is absorbed three times better from breast milk.

A common time for iron depletion in babies and toddlers is between 9 – 24 months. Please pay particular attention to ensure iron-rich diets for your baby or toddler and do not delay seeking medical advice if concerned.

Drinking too much cow’s milk is a common cause of iron depletion in young children because cow milk contains little iron but plenty of calcium which is believed to inhibit the absorption of iron.

Children who don’t get enough iron through their diet are at risk of developing iron deficiency. Iron is well known to play a crucial role in both the physical and cognitive development during childhood. There are large areas in the brain that are saturated with iron (equal to the liver) thus indicating the importance of iron for brain development.

Spatone is suitable for children from the age of two. So whether you have toddlers or teens – by encouraging them to drink one sachet of Spatone a day you help support their development.

Source: http://www.nelsonsnaturalworld.com/en-ie/ie/our-brands/spatone

No Bake Goji Energy Bars (vegan & gluten free)

No Bake Goji Energy Bars (vegan & gluten free)

Healthy/Natural Energy bar

 

 

 

 

 

 

 

 

 

 

 
Ingredients – Makes 6 bars

3 tbsp Almond butter
½ cup sultanas
2 tbsp maple syrup
¾ cup oats
3 tbsp shredded coconut
2 tsp sesame seeds
3 tbsp goji berries

Method

Using a stick blender pulse together the almond butter, maple syrup and sultanas until a nice thick paste has formed, then mix through the remaining ingredients, press into a freezerproof dish (make sure it’s well compacted) pop in the freezer for an hour or 2 and then cut into 6 squares.

* I just leave it in the freezer and take out a bar when I want one (which is all the time!)

 

Source: http://myinspiration.tv/simple-no-bake-goji-energy-bars-ideal-for-a-post-gym-snack/

Bank Holiday Recipe: Baked salmon & eggs

Baked salmon & eggs

Bank Holiday Recipe: Salmon Egg Recipe

 

 

 

 

 

 

 

 

 
Ingredients

6 crusty white rolls (poppy seed ones look lovely)
25g butter, melted
6 slices smoked salmon or gravadlax
6 medium eggs
a few snipped chives

Method

Heat oven to 180C/160C fan/gas 4. Slice off the top of each roll, then gently remove the bread inside until there is a hole large enough to accommodate a slice of salmon and an egg. Arrange the rolls on a baking sheet, reserving the tops. (If you like, whizz the middles into crumbs and keep in the freezer for another recipe.)
Brush the inside and edges of the rolls with a little melted butter, then arrange a slice of salmon inside each one. Crack an egg into each and season. Bake for 10-15 mins or until the eggs are cooked to your liking. Scatter with snipped chives. Toast the tops, brush with the remaining butter, then cut into soldiers and use to dip into eggs.

Source: http://www.bbcgoodfood.com/recipes/3018679/baked-salmon-and-eggs

(Super) Healthy Spring Rolls Recipe

Wrap-your-own spring rolls

(Super) Healthy Spring Rolls Recipe

•    300g pack cooked rice noodles from the chiller cabinet
•    about 400g/14oz mixed vegetables, thinly sliced and put in separate bowls, such as red peppers, beansprouts, carrots, shredded Chinese leaf cabbage, spring onions
•    140g cooked prawns
•    100g cooked chicken or duck, shredded
•    2 garlic cloves, finely chopped
•    small piece ginger, finely chopped
•    splash light soy sauce
•    Chinese five-spice powder, for sprinkling
•    8-10 sheets of brik or filo pastry
•    1 egg, beaten
•    sesame seeds, for sprinkling if you want
For the dipping sauce
•    100g reduced salt and sugar ketchup
•    1 tbsp white wine vinegar
•    small piece ginger, grated
•    pinch of caster sugar

Method
1.    Heat oven to 200C/180C fan/gas 6. Before you get the kids cooking, put the noodles, vegetables, prawns and chicken in individual bowls for everyone to help themselves. Wash hands, put aprons on, sit the kids down and give them their own mixing bowl and spoon. Let them choose which ingredients they want (noodles are essential) in their rolls and if they want to graze as they choose, that’s fine – all the ingredients are cooked or can be eaten raw. Add a bit of garlic and ginger, a tiny dash of soy and sprinkling of five-spice to each bowl and let them mix everything together.
2.    Push the bowl aside and lay a sheet of pastry in front of each child. Ask them to spoon the filling down one side of each sheet then give them the beaten egg and a brush so they can brush around the edges. Then help them to roll them up neatly by folding both sides over the filling, then rolling them up.
3.    Lift the spring rolls onto a baking tray, seam side down, brush with a little more egg and sprinkle with sesame seeds, if you want. Try to remember which child made which roll to save any arguments at the end! Bake the rolls for 20-25 mins or until golden.
4.    While the rolls are in the oven, make the dipping sauce. Get the kids to mix all the ingredients together until the sugar has dissolved. When the spring rolls are golden and crisp, remove from the oven. Leave until cool enough to handle, cut into pieces for smaller kids, then let them eat, dipping the rolls into the sauce.

Source: http://www.bbcgoodfood.com/recipes/1364656/wrapyourown-spring-rolls

Blue Cheese Souffles Recipe

Blue Cheese Souffle Recipe

 

 

 

 

 

 

 

 

 

These make a very elegant starter and are quite easy to prepare. You can make these ahead of time and they will puff up again when you place them back in the oven.

Serves 6 individual portions
160g of blue cheese
40g self raising flour
40g of butter
340ml of milk
3 large eggs, separated
1 small onion cut in half
1 bay leaf
3 black pepper corns
A pinch of grated nutmeg
Preheat the oven to 180°C. Grease and flour 6 ramekins.
Pour the milk into a small pot and add the onion, bay leaf, peppercorns and grated nutmeg. Bring to a steady simmer slowly, then remove from the heat and strain into a pyrex jug.
Melt butter, in a small pot and add the flour to make a roux, whisking until it’s comined. Slowly add the warm milk until you have added it all and are left with a thick white sauce.
Transfer the sauce to a mixing bowl. Then whisk in the egg yolks and 3/4 of the cheese. Beat the egg whites until light and fluffy and forming soft peaks.
Divide the mixture amongst the ramekins and place in roasting tin.
Pour boiling water around the base of the ramekins and place in the oven for 15 minutes until risen.
Serve straight away in the ramekins or allow to cool slightly and remove from the ramekins and place on a lined baking sheet.
At this point you can keep the ramekins to serve the following day if you wish.  Just add a sprinkle of extra blue cheese and place in the oven to puff to puff back up!
Serve with a crisp winter salad!

Source: http://www.donalskehan.com/2011/12/blue-cheese-souffles/

Easter Healthy Vegan Recipe – Peanut Butter Cups

Easter Healthy Vegan Recipe – Peanut Butter Cups

 

 

 

 

 

 

 

INGREDIENTS

For the filling:
1/3 cup cracker crumbs
3/4 cup powdered sugar
3/4 cup natural crunchy peanut butter (no added sugar)

For the chocolate coating:
1 pound milk chocolate couverture or coarsely chopped milk chocolate

INSTRUCTIONS

For the filling:
In the bowl of a stand mixer fitted with the paddle attachment, combine cracker crumbs, powdered sugar, and peanut butter. Mix on medium speed until filling is well combined, breaks into large chunks, and resembles cookie dough, about 3 minutes.
Divide filling into 24 (2-teaspoon) balls, then form into round, compact shapes that will fit in the mini muffin pan wells. (Keep in mind that when the filling is in the wells, there should be enough room to cover it with chocolate.) Set aside.

For the chocolate coating:
To temper chocolate, fill a large bowl with 2 inches of cold water, add 3 to 4 ice cubes, and set aside.
Bring a saucepan filled with 1 to 2 inches of water to a simmer over high heat; once simmering, turn off heat. Place 12 ounces of the chocolate in a dry heatproof bowl. Set the bowl over the saucepan and stir until chocolate is completely melted and reaches 118°F. (Make sure the chocolate does not come in contact with water or exceed 120°F. If either happens, start over, as the chocolate is no longer usable.)
Remove the bowl from the saucepan. Add remaining 4 ounces chocolate and stir until all chocolate is melted and cools to 80°F. To speed the cooling process, after all chocolate has melted place the bowl over the reserved cold-water bath.
Return the bowl to the saucepan and stir until chocolate reaches 86°F; immediately remove from heat. Do not remove the thermometer from the bowl; check the temperature periodically to make sure it stays between 85°F and 87°F. (The chocolate must remain in this temperature range or it will not set up properly.) Keep the saucepan over low heat and use it to reheat the chocolate as necessary.
To test if the chocolate is properly tempered, spread a thin layer on parchment paper and place it in the refrigerator for 3 minutes to set. If the chocolate hardens smooth and without streaks, it is properly tempered. (If it is not properly tempered, you need to repeat the process.)
Using a small pastry brush (or a small, clean paintbrush), liberally spread tempered chocolate inside each cup of the muffin pan. Try to make your coating as even as possible, aiming for about 1/16 inch thick.
Divide filling among chocolate wells. (Don’t push too hard or you’ll crack the coating.) Spoon chocolate over each filling until completely covered. Scrape across the top of the muffin pan with a palette knife or a flat spatula to remove excess chocolate and even out candy tops.
Place the pan in the freezer for 20 minutes to set up. To remove candies, place a towel or a silicone baking mat on a counter and hit one edge of the muffin pan against the counter. If the candies don’t come out easily, freeze them for another 5 minutes and try again. The Peanut Butta Cups will last up to 3 weeks in the refrigerator or up to 2 months in the freezer. Let come to room temperature before serving.

 

Source: http://www.chow.com/recipes/11056-peanut-butta-cups

Healthy Asian Salad Recipe

Healthy Asian Salad Recipe

 

 

 

 

 

 

 

 

 

 

Asian Chicken Salad with Chilli, Ginger and Lime Dressing
Packed with tasty ingredients, this recipe is perfect for entertaining. You can prepare all the ingredients separately, stick them in the fridge and assemble the salad when your guests arrive. Don’t be afraid to add other vegetables here, peppers, cucumber, spring onions and bean sprouts are all tasty additions.

Serves 4

Marinade:
2 tablespoon of soy sauce
Juice of lime
1 clove garlic, finely chopped
red chilli, finely chopped
thumb sized piece of ginger minced

Dressing:

3 tablespoons of sunflower oil
1 tablespoon of soy sauce
1 tablespoon of smooth peanut butter
Juice of lime
2 teaspoons of honey
1 teaspoon of sesame oil
1 clove of garlic, finely chopped
red chilli, finely chopped
thumb sized piece of ginger minced
Salad:
4 chicken breasts, sliced thinly into strips
1 Chinese cabbage, slice thinly
3 carrots, sliced thinly
1 red onion, sliced thinly
100g of sugar snap peas, sliced thinly
100g of chopped peanuts to serve
A handful of chopped coriander to serve

Method:
Add the chicken strips to a mixing bowl with the marinade ingredients and mix through.  Cover and place in the fridge while you prepare the salad and dressing.
In a small bowl add all the ingredients for the dressing and whisk to combine.
Place the Chinese cabbage, carrots, red onion, and sugar snap peas in a large salad bowl.  Add half the dressing and combine until all the vegetables are well coated.
Fry the chicken strips until golden brown and cooked through. Approximately 2 minutes either side.
Serve the salad in individual bowls topped with the chicken, a sprinkling of chopped peanuts, a little chopped coriander and a extra drizzle of the dressing.
Source: http://www.donalskehan.com