Iced mocha smoothie…for when you need a little more than coffee in the morning 

I’ve been dying to make this recipe for ages as we’ve been out of cacao powder for some time but after a trip to Sainsburys I am now stocked up and ready to make this dreamy smoothie!

Think iced coffee meets frappaccino but waaaaayyy healthier and only 6 ingredients so it’s an easy one to do.
Avocado gives a wonderfully creamy texture and the cacao and coffee are just an amazing combination! The sweetness comes from a little honey and some dates for some extra fibre too.

Avocado’s are a fantastic source of vitamin E which is beneficial to your immune system for fighting off infection and helps to keep your eyes and skin healthy. They are famously known for their monounsaturated good fats which contribute towards a healthy heart. One of the fatty acids found in Avocado’s is Linoelic acid which cannot be produced by the body so must be consumed in your everyday diet, so that’s good news for avo lovers!

It’s a really nice smoothie to make before work, especially when it’s a warm day as the caffeine wakes you up but it’s cold, icy and refreshing!

Ingredients
Serves 2

  • flesh of 1 avocado
  • 2 tbsp cacao powder
  • 1 handful of pitted dates
  • 3 tsp instant coffee
  • 1 tbsp honey – vegans could use maple syrup instead
  • 200 ml milk of choice (almond milk works well)

Method
Put the dates and the milk into a blender and blend until smooth.

Add in 3 large teaspoons of good quality instant coffee, I like to use Nescafe espresso instant which is a powder so it doesn’t need to be blended for long. If you are using granules you may have to leave it blending for slightly longer. However if you have the time and you own a cafetiere then it’s definitely worth making some fresh coffee (enough for 2 people) and pour the whole lot in. You can always add in more ice/milk/water if you want to make more too.

Add in the avocado flesh, 2 tbsp of cacao, honey, ice and top up with 300 ml water and blend until smooth and creamy! Let me know what you think 🙂

Snack Idea: Crispy Cajun Chickpeas

You’ve got to try these, seriously, they are so good and super moreish. I made them on a whim to go on top of a salad when we didn’t have much in and by the time we sat down to eat there was only a handful left, so I think it’s safe to say this is an ideal recipe for snacking!

Cajun Chickpeas

If you are having a movie night at home and want something that’s healthy but still satisfies your craving for something salty and crispy then these would make a great substitute. In fact if you were to be really organised you could make these up ahead of time for when you go to the cinema…you just can’t go to the cinema without snacks, so why not make them healthy? Unlike popcorn, the fibre and protein content of chickpeas make them a really filling and satisfying snack so you are less likely to fancy something naughty afterwards.

These properties make this snack great for diabetics as they slow down the rate of glucose absorption in your blood and they are rich in selenium too which is quite rare for a legume. Selenium can help prevent cancer due to it’s anti-inflammatory properties which can help reduce tumour growth.

I always try to make sure I have chickpeas in the cupboard for recipes like this one, for hummus and falafel or just to bulk out a one pot meal. They’re a cheap, naturally gluten free staple and even better, you can get 4 cans for £1 in Morrison’s!

Ingredients

  • 1 x can of chickpeas
  • 1 tsp all spice
  • 1/2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp chilli powder – you can decide the heat!
  • 1 tsp medium curry powder
  • salt & pepper
  • olive oil

Method

  1. Turn the oven to 200° C and line a baking tray with tin foil.
  2. Pour chickpeas and their water into a bowl and microwave according to can instructions.
  3. Once cooked drain well and spread out onto the tray.
  4. Drizzle on the olive oil and stir or lightly shake the tray from side to side so that all the chickpeas are coated.
  5. Season well with salt and pepper and put into the oven
  6. After 15 minutes take them out and sprinkle with the herbs and spices and give them a good shake so they are crispy on both sides – the spices are added at this stage to prevent them from burning.
  7. Pop back into the oven for a further 15 minutes, then serve!

Serve immediately for the best flavour, they are still really nice cold if you wanted to make them for the next day but they do loose a bit of their crispness. Obviously if you don’t have all of the above spices then you could just buy a Cajun spice mix but check the label as many have additives and preservatives in, plus lots of salt! Doing it with all of the above spices ensures that you are getting only natural ingredients and you can tailor the heat, salt and intensity of flavour to your liking.

You could make these with a number of different  flavour combinations, so have a play around… if you prefer something a little sweeter to snack on you could try these with a drizzle of honey and some cinnamon instead!

Maple, Pecan & Almond Granola

top view granola

For some strange reason, despite loving all things breakfast I have waited until now to make homemade granola. I literally have no idea why as every time I’ve looked up recipe ideas people always say how easy it is and that it makes you never want to get shop bought granola again… they weren’t lying!

This granola makes your home smell incredible and it tastes delicious… you could have this plain and simple with milk or layered between yoghurt and fresh fruit for a breakfast parfait.

Granola doesn’t necessarily shout ‘healthy’ to some, as those who usually get the shop bought kind know it contains very  high levels of sugar, sometimes even chocolate chips! However this granola  contains all of the main food components and only natural sugars…

Carbohydrates  Carbohydrates are one of food groups our body produces energy from but complex carbohydrates such as oats take a while for your body to breakdown meaning you stay fuller for a lot longer and you don’t have a sudden spike of insulin in your blood.
Protein You can use any nuts you like for this recipe but as almonds and pecans are some of my favourites I decided to use them. They are a great form of plant-based protein that fuels your body throughout the day, helping your muscles to grow and repair.
Fibre Granola as a whole is full of fibre and this makes it the ideal thing to eat for breakfast as it kick-starts your digestive system ready for the day, ensuring that everything is running smoothly. It reduces the amount of time food is travelling through your colon too which can help prevent harmful bacteria growing and leading to more serious health issues.
Vitamins/Minerals Seeds of all varieties are such an easy way of getting essential vitamins and minerals into your body. Pumpkin seeds are especially good for you as they contain Zinc, which is a real immune booster, helping to prevent disease.
Fat Coconut oil is high in monounsaturated and polyunsaturated fats and is made up of medium-chain fatty acids. This makes it easier for the body to absorb and convert into energy rather than storing as fat! Great for your heart, lowering your bad cholesterol levels and also your skin, hair and teeth too!

In spite of all the goodness these cripsy little clusters give you, I would make them just for the smell alone! I spent most of yesterday opening the jar and just smelling the comforting cinnamon and maple! Honestly its so easy to make and the taste is so amazing, much more flavoursome and with homemade you know exactly whats gone into it.

5 minutes to make and 30 minutes in the oven.

Fills a 2 litre jar!

  • Coconut oil – 2 tbsp
  • Natural Maple Syrup -150ml
  • Natural Vanilla Extract – 1tsp
  • Oats – 250g
  • Cinnamon – 2tsp
  • Desiccated Coconut – 50g
  • Mixture of Almonds/Pecans – 150g 
  • Mixed seeds – 100g (I used pumpkin and sunflower)
  1. Heat the oven to 180°C.
  2. Line 2 baking trays with parchment paper.
  3. Melt the coconut oil using a microwave and then mix this with the maple syrup and vanilla extract in a small bowl.
  4. Chop the nuts to your desired consistency, I put some into the food processor and pulsed a few times so that some were halved and others were more crumbly – this is optional though.
  5. Combine all the dry ingredients (oats, nuts, seeds, desiccated coconut, cinnamon) in a large bowl.
  6. Pour the wet ingredients into the large bowl with the dry ingredients and mix thoroughly until all the oats, nuts and seeds are completely coated.
  7. Half the mixture between the two baking sheets, spreading evenly and then pop into the oven.
  8. After 15 minutes take out and give them a good stir and switch the trays round so that they have the same amount of time on the higher shelf.
  9. Pop back in for another 15 minutes or until they are a nice golden brown.
  10. Once done leave out to cool, (enjoy that amazing smell!) then put into an airtight jar.

This recipe is dairy free, suitable for vegans and is completely natural. If you are celiac you could use gluten free oats for this and you can alter the above with your favourite nuts/seeds. You could also add dried fruit after it’s cooled too for a sweeter spoonful… enjoy!

Creamy coconut and fennel curry

Its getting to that time of year again where everyone is coughing and sneezing and all you want to do is snuggle up and eat delicious comfort food…but who says it has to be unhealthy?

nanny's curry

As I’m sure you’ve guessed by now, I love a one pot meal and this curry is very easy to make and you can put whatever you want in to bulk it out such as chickpeas, broad beans, peppers and frozen peas.

The main ingredient, Fennel,  is a funny little thing… I have never been a fan of aniseed or liquorish but when you gently cook it, the flavour changes completely and it’s so tasty, you just have to try it!

Fennel is full of Vitamin C which is great for boosting your immune system, especially if you are fighting off a cold! It’s also required for your body to produce the protein collagen, which is essential for cell growth and regeneration, keeping your bones and teeth strong and ensuring that your wounds will heal and blood will clot. It’s also  said to help reduce the risk of bowel and colon cancers due to it’s high fiber content that helps to remove any nasty toxins that could remain in your colon.

The other superfood in this dish is spinach! If you aren’t a huge fan then this curry is a good way of increasing your intake of vitamin K, and B vitamins such as folic acid without the strong flavour. Folic acid can’t be stored within the body so it must be consumed through every day diet and is especially important for pregnant women as it is required to develop a healthy baby and keep blood sugar levels stable.It helps keep your brain active and alert and the dark green colour means it contains a higher level of chlorophyll that’s anti-inflammatory and promotes good eyesight. Spinach can be used as a base for salads or lightly wilted into a warm dish just before serving as over cooking will reduce the amount of nutrients you absorb. However, I wouldn’t worry about that in this dish, as you are likely to eat a lot more spinach this way than you would in a salad!

Serves 2 main meals (with two lunch sized portions for left overs the next day!)

  • 2 Leeks finely sliced
  • 2 Onions finely sliced
  • 2 Fennel bulbs, feathery top removed and thinly sliced length ways
  • 1 courgette sliced into discs and then halved
  • 1 Pack of spinach – (If you don’t have fresh spinach in or don’t buy it very often, frozen spinach is just as good and is usually compacted into little blocks, so use 4-5)
  • 1 Tin of coconut milk
  • 1 Vegetable stock cube
  • 1 Can black-eyed beans drained (you could substitute any sort of legumes you have in such as butter beans/chickpeas)
  • Half a bunch of fresh coriander
  • 2 Limes
  1. Over a medium heat, gently sauté the leek, fennel, courgette and onion in a little olive oil until soft
  2. Add the coconut milk, black eyed beans and chopped coriander and season to taste with salt and freshly cracked black pepper
  3. Crumble in the stock cube
  4. Leave to simmer for 10 minutes – If using frozen spinach add the blocks in with the coconut milk but if you are using fresh, add once it’s simmered.
  5. Squeeze in the juice of 2 limes and serve with brown rice or quinoa

If you wanted to make this even more substantial, double up on fennel, coconut milk and vegetables. Quorn chicken pieces complement this dish really well too or you could try tofu if you want to keep it vegan 😉