Red Pepper & Chickpea Soup

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This is one of my all time favourite soups.  This nice soup is lightly sweet from the peppers and nutty in flavor from the chickpeas.  Thanks to the soup’s garlic, red chilli and spices, you’ll be warmed up in no time!  Delicious served with my protein oat bread (recipe here) or my brown bread (recipe here).

Ingredients

2 Red Peppers, roughly chopped.

3 Cloves of Garlic, crushed.

1 Onion, chopped.

1 Red Chilli Pepper, chopped (I use the seeds too as I like it hot!)

500 ml Vegetable Stock, ( I use the Kallo brand).

1 Tin of Chickpeas, drained.

1 tsp Turmeric.

1 tsp Cumin.

1 tsp Coriander.

1 tbsp Coconut Oil or Olive Oil.

Fresh Lime Juice.

Pink Rock Salt and Freshly Ground Black Pepper to season.

Fresh Coriander and 1 tbsp Greek Yogurt to serve. (Optional).

Method

In a large pot heat up the oil and lightly saute the onion, garlic & chilli for 1-2 minutes.

Add in the red pepper and all the spices and fry off for a further minute to release the flavours.

Next add in the vegetable stock and the chickpeas, bring to a boil then leave to simmer for 25 – 30 minutes.

Leave to cool before blending, season and finally add the fresh lime juice.  Add some fresh coriander & Greek yogurt to serve.  Enjoy with a slice of some freshly baked protein oat bread or brown bread.

Nutritional Information

This recipe serves 4.  Each serving is equal to 136 calories, carbs 23g, fat 2g, protein 7g, Fiber 3g, Sugars 5.7g.

Enjoy!

Serve with love,

Jen xxx.

 

 

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Promoting Positive Body Image from an Early Age.

Screenshot_2016-01-24-12-29-25-1-1In this age of social media and reality TV it is so important for us as parents, guardians and role models to promote a more positive and healthy approach towards body image.  Children and teenagers need to feel happy and confident no matter what their body shape or size and to learn that there is more to their bodies than just how they look.

While it is important to promote a healthier lifestyle, keeping the focus on weight alone can lead to our children developing unhealthy ideas about what a healthy body is.  For many parents the worry is that talking to their children in relation to their weight may develop into an eating disorder.  Unfortunately, this can mean that children who are overweight don’t get the help and support that they need.  One of the best ways we can help our children to maintain a healthy weight is to encourage them to be happy from the inside out. Promoting a more positive way of thinking and learning to love themselves for who they are and to be happy in their bodies.

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Here are some ideas for you to promote a healthy body image amongst our younger generation. 

  • Children learn from our behaviour so avoid negative comments for example ‘I look fat in this.’
  • Put more focus on health and help them to understand the long term effects as they get older, rather than weight as this creates a negative focus.
  • Don’t be afraid to talk to your child about their weight if they do need to loose weight.
  • Focus on what the body can do, dance, jump, run etc.
  • Encourage your child to be happy with their body.
  • Compliment children, it is so important to acknowledge their talents as well as their appearance.Screenshot_2016-01-24-12-30-54-1-1
  • Let them know there is so much more to a person than just their looks.
  • Make healthy eating a normal everyday part of family life, not just for weight loss.
  • Highlight the benefits of  healthy eating – stronger, faster, fitter.
  • Try not to ban “treats” , have them in moderation and please do not reward good behaviour with food! Set a day whether it be a Friday or Saturday night as movie night and sit down as a family and have a treat.
  • As a family do more activities that require some exercise.  It can be so much fun going for long walks in local parks or trekking up the mountains, some warm clothes and a pair of wellington boots splashing about in puddles and mud can be great fun no matter what age!
  • Teach children that the images in magazines etc. are un-realistic and photo shopped!
  • Be sensitive to body changes that occur with puberty.
  • Avoid unhelpful comments such as “puppy fat”.
  • Involve children in food choice, preparation and cooking. They could make their own treats!
  • Most importantly, be a good role model!

 

I hope you find this helpful!

Much love,

Jen xx

 

 

 

Raw Walnut Cacao Balls

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These little balls of deliciousness are great for keeping a sweet tooth under control.  Having a batch of these in the fridge will prevent you from reaching for that bar of chocolate or packet of biscuits!

Ingredients

1 cup of Walnuts, roughly chopped

2 1/2 tbsp Cacao Powder

1/2 tsp Vanilla Extract

2/3 of a cup of Pitted Dates

1 tbsp Coconut Oil (melted)

1 tbsp Water (optional)

Some unsweetened dessicated coconut, roughly 3 tbsp to decorate.

Method

In a food processor or Nutribullet, grind down the walnuts to a fine meal.

Add in the rest of the ingredients (except the water) and process until a sticky dough is formed.

If the mixture is still a little dry, then add the water.

Take out a heaped teaspoon of the mixture and roll into a ball, then roll in the dessicated coconut.

Nutritional Information

This recipe makes 8 balls. Calories per ball 183, carbs 13g, fat 14g, protein 3g.

You could add some chocolate protein powder to this recipe if you are looking for more protein per serving.

Enjoy !

Much love,

Jen xxx

 

 

 

 

 

Avocado Mint Cream Bars

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These clean treats are divine.  If your a fan of mint chocolate, then these are for you!  You would never guess that the mint cream is actually made from an avocado.

Ingredients

For the base:

1 cup of Almonds

1 cup of pitted Dates

1 tbsp Cacao Powder

 

For the Avocado Cream:

1 ripe Avocado, chopped

1 Banana

3 tbsp Coconut Oil, melted

3  tbsp Maple Syrup

1/2 tsp Vanilla Extract

2-3 tsp Peppermint Extract

 

For the Chocolate Topping:

3 tbsp Coconut Oil, melted

2 tbsp Cacao Powder

1 tbsp Maple Syrup

Method

Put all the ingredients for the base into the Nutribullet (or food processor), pulse until the mixture looks like a soft dough.

Line an 8×8 inch tin with greaseproof paper and spread the dough mixture in the tin, put in the freezer.

Next step is to blend all the ingredients for the avocado cream to a smooth consistency and pour on top of the base.  Put back into the freezer.

Finally mix all the ingredients for the chocolate topping together and pour on top of the avocado cream.  Freeze for a further 15 mins.

Cut into 12 pieces and store in an airtight container in the fridge or save some in the freezer!

Nutritional Information

Each serving is equal to 173 calories, carbs 21g, fat 9.1g, protein 3g.

 

 

Breakfast Muffins

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These egg muffins are so yummy.  I am always trying out different ideas in order to get those egg whites in to me for breakfast!  These are so versatile, and you can add what ever ingredients you like, bacon pieces, peppers, mushrooms , use your imagination!  I used left over roast chicken, chorizo, feta and spinach in mine. These will keep in the fridge for up to 3 days in an airtight container and they are so handy to grab and go in the mornings, or anytime of the day! Great idea for healthier lunch boxes for school too.

Ingredients

120g Roast Chicken, shredded

30g Chorizo

30g Feta

1  Egg

3 Egg Whites

Handful of Spinach, chopped

Black Pepper to taste

Method

Whisk the egg and the egg whites and season with some ground black pepper.

In a muffin tray divide the egg mixture, this recipe makes 6.

Add some chorizo, feta, chicken and spinach to each of the 6 muffins and place in a pre heated oven, 200 c and bake for 15 – 20 mins.

If you are using ingredients like bacon, mushrooms or peppers, you will need to fry them off before adding to the egg mixture!

Nutritional Information

Each muffin is equal to 93 calories, carbs 0.7g, fat 5g, protein 10.5g.  If you are using different ingredients this will change the macros.  These are based around my macros so I need high fat, high protein today!

 

Enjoy!

Much love,

Jen xxx.

 

 

White Chocolate & Raspberry Protein Pancakes

Happy Pancake Tuesday!! I just couldn’t wait to get home after my training session today to eat these delicious pancakes.  To make it even better it’s a high carb day after training back and biceps.  I ate them all, just short of licking the plate clean!!

Ingredients

For the pancakes

50g Oats

2 Eggs

1 Banana

1 tsp Vanilla Extract

1 tsp Baking Powder

1 scoop White Chocolate Protein Powder (optional)

For the Topping

30g Fresh Raspberries

40g Fage 0% Greek Yoghurt

5g Dark Chocolate (I used Tesco 85% Cocoa Chocolate) grated

Drizzle of Raspberry Syrup (you can buy that here )

Method

Add all the ingredients for the pancakes into the Nutribullet ( or a blender) and blend. Simple!

Heat some coconut oil on a pan and spoon the mixture to make pancakes to what ever size you want.  I got 7 small ones as I wanted to stack them up!

Finally add your toppings and most importantly, enjoy!

Nutritional Information

In total these pancakes and the toppings are equal to 548 calories, carbs 63g, fat 14g, protein 38g.  Perfect refuel after back & biceps!