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recipes

Posted on October 21, 2017

High protein quinoa porridge (vegan)

recipes

If you follow me on social media, then you would know that I was recently sent some products from Pulsin & Beond, an award-winning health conscious food brand that specialises in guilt-free snacks and protein powders.

As someone who’s spent the last couple of months using Pulsin Pea Protein powder, I was excited to try other products from this brand. But seeing that I was running out of protein powder in the house, I decided to get stuck into a recipe as soon as my parcel arrived!

This is the first thing I made using Pulsin Pea Protein, an unflavoured plant-based & heat stable powder. One scoop contains 8.0g of protein (nearly half as much protein as you need at every food sitting).

So without further ado, here is the long-awaited quinoa porridge recipe – Lord knows I shared enough snaps of this on my Insta story! 🙂

Ingredients:

  • 3 spoonfuls cooked quinoa
  • 2 scoops Pulsin Pea Protein
  • 2 tbsp chia seeds
  • 1 tsp cinnamon
  • Vanilla essence (optional)
  • Honey to sweeten (optional)

Directions

1.  Place the cooked quinoa in a sieve and run under cold water.

2.  Put rinsed quinoa in a saucepan and bring to a medium heat with water.

3. Once the quinoa starts to boil, add in dry ingredients.

4. Whisk until the the mixture thickens and add in desired sweetener(s).

5. Once the porridge has desired consistency, remove from heat.

6. Serve with desired toppings.

This recipe can be enjoyed hot or cold! You can add in some almond milk for added protein if you’d like. It is incredibly filling and will keep you fuelled for a good couple of hours! Let me know how you get on 🙂

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Posted on July 14, 2017

Egg-free protein pancakes

recipes

A few months back I got a food intolerance test done for my skin. I was told I needed to avoid eggs, wheat and yeast to prevent my breakouts. It came as such a shock to me because there was a time in my life where I couldn’t imagine going a day without eating eggs – I absolutely loved them, and I still do. If you cooked up a dippy egg in front of me, a little part of me would probably break. However, I did eliminate eggs from my diet and I noticed a significant change in my skin.

And now,with the realisation that the big 30 is only around the corner, I’ve decided to start taking my diet more seriously. I’m slowly cutting out wheat and yeast from my diet and started taking a plant-based protein supplement also. I chose a pea protein powder because milk products don’t always agree with my body.

All in all, I am more serious about health this year than I ever was. If I didn’t like red meat so much I would likely be vegan, but I’m not sure I am quite ready for such a commitment just yet – baby steps! 🙂

So this recipe is me moving in a slow pace towards a healthier body, mind and soul:

Ingredients:

  • 300ml warm water
  • 2 tbsp milled chia seed
  • 250ml almond milk
  • 75g honey (optional)
  • 2 tbsp coconut oil
  • 2 tbsp vanilla essence
  • 250g quinoa flour
  • 2 scoops protein powder (I use Pulsin Pea Protein)

Method:

1. Mix the water and chia seeds in a bowl and set aside until it thickens.

2. In a separate bowl, whisk the coconut oil and honey.

3. While waiting for the chia seed mixture to coagulate, measure in the remaining dry ingredients.

4. At this point, the chia seed mixture should be ready. Add it to the bowl of honey and coconut oil and then fold in the dry ingredients. Whisk it up and gradually add in milk until the batter has your preferred thickness.

5. Grease a pan with an oil or butter of your choosing, I like to use this avocado oil spread.

6. Pour ladlespoons of the batter on your pan until you get through it all (makes about large pancakes 7)

7. Stack up and top up using your favourite toppings! Enjoy 🙂

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Posted on October 10, 2015

Quinoa Sushi Rolls

recipes

quinoa sushi

Today’s blog post was actually supposed to be on one of The Body Shop’s scrubs that I am absolutely addicted to – I seriously need to get a review up before I finish it all! However, seeing it is my mother’s birthday and she loves sushi as much as I do, I decided to treat her with a lovely little lunch in bed. And since I always take pics of every little step when it comes to cooking (weird habit), I thought I’d share the recipe with you guys too!

So if you’re a fan of traditional sushi, but are also looking to cut down on white carbs, then this quinoa sushi recipe is for you 🙂

Ingredients:

  • 150g quinoa, cooked
  • 3 sheets of nori
  • 6 crab sticks
  • 1 slice of salmon

Directions:

1. Cook the quinoa as per instructions (be sure to add about three drops of vinegar to the quinoa while cooking). Once the quinoa is cooled for about 10 minutes, put four tablespoons on a sheet of nori.

quinoa sushi 1

 

2. Use the back of a metal spoon to spread it across the sheet and flatten it out. Be sure not to put too much on the border closest to you and leave or the one furthest from you.

quinoa sushi 2

3. Place two crab sticks (or your preferred filling) side by side, at the end closest to you.

quinoa sushi  6

4.Tightly roll over the filling, pressing down as you go upwards. Continue to do so until you get to the very end.

quinoa sushi  3

5. Use a sharp knife to cut the sushi into 6 to 8 parts and put a small piece of salmon over the cut pieces.

quinoa sushi  4

6. Repeat process with the other two sheets and then serve with pickled ginger, soy sauce – or both!

quinoa sushi  5

Top tips:

  • Try not to overload the nori with qunioa as your sushi will be harder to roll and most likely fall apart when you try cutting it.
  • Always leave a border around the edges, particularly the one furthest from you.
  • If you squeeze tightly, and press downwards you have a better chance of making sure the sushi rolls stick.
  • If the edges don’t seal properly,  dip you fingers into water and gently wet the edges of the nori before trying again.
  • Have fun with it!

Oh and it’s pronounced keen-wa! 🙂

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Posted on September 28, 2015

Baked Kale Chips

recipes

baked kale chips recipe

As you probably already know, kale is quite popular among healthy eaters. Not only is it low in fat and calories, but it is great for helping with digestion due to its high fibre content. I normally add kale to my green smoothies, but every now and again, I like a crunchy treat.

If you have a weak spot for crispy goodness or even want a guilt-free crispy treat, then this 20-minute recipe is definitely worth giving a shot.

Ingredients:

  • 3 handfuls of curly kale, washed and dried
  • 1 tsp of coconut oil
  • 1 tsp cayenne pepper
  • 1 tsp mixed herbs
  • Other herbs of your choice

Directions:

1. After washing and drying the kale, cut into smaller pieces and remove the stems.

kale chips recipe 1

2. Mix the coconut oil with the herbs and then drizzle over the kale in a baking tray. Use your hands to ensure that the oil is evenly coated.

kale chips 2

3. Bake at 145C for about 15 minutes, or until brown and crispy.

kale chips recipe 3

4. Enjoy as a guilt-free snack!

kale chips 4

As you can see, this is such an easy snack to make and it is so good for you. Since I started making it, I have my mother is hooked! Hopefully, you get the chance to give this recipe a try, I look forward to getting some feedback! 🙂

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Posted on September 15, 2015

Homemade chicken goujons

recipes

homemadechicken goujons

I can be a bit funny about chicken – I know, it doesn’t exactly fit the stereotype! But, surprisingly enough, I go through phases where I don’t go near chicken at all. Now part of the reason for that is that I am a big fan of fish and often regard it as my main source of protein.

However, I can’t rely on the likes of tilapia or even turkey as my only source of protein. Especially since chicken breast is the ‘classic’ muscle building food.

I originally saw these goujons made by @edel_wade on Instagram, but like always, I’ve changed a few things to suit my taste buds. So if you’re ever running low on ideas of what to make with your chicken breast, then here’s a simple recipe for you guys!

Ingredients:

  • 8 tbsp oat bran
  • 1 tsp cajun
  • 1 tsp mixed herbs
  • 2 beaten eggs
  • 2 chicken breasts
  • coconut oil

Method:

1. Mix the dry ingredients in a bowl and set aside.

goujons dry

2. Cut the chicken breast into pieces.

goujons chicken

3. Dip each chicken piece in the beaten eggs and then coat in the oat bran mix.Continue to do so until you’ve gone through all the pieces.

goujons covered

4. Heat up coconut oil in a non-stick frying pan and fry the chicken pieces in a low heat.

goujons fry

 

5. Once the chicken is ready, remove from heat and serve with your favourite condiment.I think these would be perfect with some Cajun sweet potato fries! #FoodPorn

goujons 2

To vote for my blog in the Health & Wellbeing category, please choose ‘7 reasons your diet isn’t working’ here: https://www.surveymonkey.com/r/PPBJNMZ

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Posted on July 31, 2015

No-bake protein balls

recipes

protein balls

I’m sure many of you have come across my infamous protein bar recipe.  And if you’ve tried making them at home, then you would know that they are highly addictive. Whenever I make my protein bars, they barely last four days in the house, never mind a week! My father loves them, the boys love them and even my three year old niece – we all know that kids never lie!

So to switch things up a bit, I’ve decided to start making protein balls as well. To be quite honest, these require much less effort. Once you have your ingredients, all you need is a spoon, a mixing bowl and your talented little hands to turn them into edible, bite-sized balls!

Ingredients:

  • 100g quick oats
  • 2 tbsp protein powder
  • 3 tbsp peanut butter
  • 3 tbsp honey
  • 1 tbsp coconut oil
  • 1 tbsp chia seeds
  • 1 tbsp ground almond

Method:

1. Put the oats in a clean bowl and then add in the other ingredients (make sure the coconut oil is melted)

protein balls 1

2. Mix it all up until the oats are evenly coated and  there are no lumps of PB or honey.

protein balls 2

3. Use your hands to roll the mixture into bite-sized balls and place on a plate or tray.

protein balls 3

4. Put in fridge for about an hour, remove when firm.

protein balls 4

5. Enjoy as an afternoon pick me up or snack throughout the day!

protein balls 5

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Posted on July 8, 2015

Cajun sweet potato fries

food/ recipes

cajun sweet potato fries

I wouldn’t be the biggest sweet potato fan out there. For a very long time, the thought of sweet potato muffins or sweet potato pancakes made me want to gag. But now that I’ve made a lot of changes to my diet, a lot of sacrifices have been made too.

If I want to have my body sculpted for my trip to Portugal in a few weeks, then I have to make wiser food choices. I need to take a step back from starchy foods and find healthier  alternatives. Enter, sweet potatoes, an excellent substitute to white potatoes minus the added calories.

There are so many different ways to make sweet potatoes: you can grill them, steam them, add them to soups. It’s up to you really. But I find that making crispy fries out of them really makes them more bearable to eat- for me, anyways. When sweet potatoes are flavoured the right way and baked to crispy perfection, I can have them again and again!

So without further ado, here’s how I make my crispy sweet potato fries.

Ingredients:

  • 2 large sweet potatoes, scrubbed and cleaned
  • 2 tbsp coconut oil, melted
  • 1 ½ tsp powdered paprika
  • 1 ½ tsp dried oregano
  • 1 ½ tspn dried thyme
  • ¼ cajun powder
  • ¼ tspn black pepper
  • 1 ½ tsp powdered garlic
  • ½ tsp salt

Method:

1. Preheat the oven to 220C

2. After scrubbing and cleaning the two sweet potatoes, cut them up unto thin fries and set aside in a large bowl.

sweet p 1

3. Put the coconut oil in a small bowl and heat in the microwave until completed melted.

sweet p 2

4. Once melted, add all the herbs and spices to the oil and give it a good mix.

sweet p 3

sweet p 4

5. Pour the mixture over the sweet potatoes, making sure that all the fries are evenly coated. Toss the bowl around or use your hands if you must!

sweet p 5

6. Transfer to a baking tray and bake for 35 minutes, while turning regularly. Remove from oven once the edges are dark brown and crisp.

sweet p 6

7. Serve plain, with your favourite dip, or with a tomato instead of tomato sauce! Lol, enjoy 🙂

sweet p 7

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Posted on June 9, 2015

Healthy homemade Nutella

food/ recipes

homemade nutella

Today was a very productive day: I made my very own Nutella.That’s right, I made a thick and gooey hazelnut spread with a touch of cocoa that tastes very much like the much-loved ‘breakfast’ spread, Nutella itself.

Now I know it doesn’t look like the most appetising chocolate spread out there and I’m probably losing a lot of points for presentation here, but it just tastes so damn good!

What I used:

Directions:

1. Arrange the hazelnuts on a lined and rimmed baking tray and then toast for about 20 minutes at 150C. Once the skins begin to crack, remove from heat and allow to cool.

2. Remove as much skin from the hazelnuts by rubbing them in a clean kitchen towel – don’t worry if you don’t manage to get it all off!

nutella 1

3. Once you have most of the skins peeled. Put the peeled nuts in a food processor and then process until creamy. You can stop to scrape down the sides if needs be.

nutella 2

nutella 3

nutella 4

4. Once you have a smooth butter (usually takes about 5 – 6 minutes with a decent food processor), add the coconut sugar, cocoa powder, coconut oil and 3 tbsp of water and blend, blend, blend!

nutella 5

5. Keep processing the mixture until it reaches your desired consistency. If it’s too thick, add one tbsp of water at a time. If it isn’t sweet enough (although I think it should be), you can add some honey to it. Store the finished spread in a sealed container in the fridge for no more than a week.

If you decide to try this recipe, let me know how it goes. Remember, it tastes 100 times better than it looks! xx 🙂

homemade nutella

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Posted on May 20, 2015

Sesame and honey bars

Health/ recipes

sesame and honey bars cover2

I have a terrible habit of eating on the go. For some strange reason, I feel like time passes quicker when I’m chewing! So unless I have some sort of healthy snack prepared with me when out and about, I just end up at a corner shop buying something that makes me feel like I’ve wasted my morning workout –my inner dialogue never stops judging me for it!

My go-to snack have always been my infamous protein bars. But I’ve decided to give peanut butter and nuts in general  a bit of a rest for a change (no pun intended!) and start reintroducing more seeds to my diet.

Sesame seeds are flat little seeds with a nutty taste. You’ve probably come across white ones in baking, but they also come in yellow, black and even red. For this recipe I will be using white sesame seeds and like most of these recipes, there is always room for variety! Once you get the swing of things, you can start adding your favourite nuts and seeds to this recipe.

For now, you will need the following ingredients to make basic sesame and honey bars –

Ingredients:

  • 2 tbsp oil
  • 140g sesame seed
  • 280g honey
  • A pinch of sea salt (optional)

 Directions:

1. Heat up the oil in a saucepan and then add in the honey. Bring to boil before adding the seeds.

sesame 1

2. Throw in the seeds and mix continuously for about 8 minutes or until the mixture begins to thicken and caramelise.

seasam seeds boil

3. Once the seeds begin to change colour, you can remove from the heat and flatten onto a lined baking tray or in this case, greased tin foil.

sesame seeds flattened

4. Cover up and put in the freezer for about an hour. Once it hardens, remove from freezer and break into parts.

sesame seeds honey

Although they are quite hard to break, these bars have quite a chewy texture. They are perfect for conquering sugar cravings without the guilt! If you want to have them for snacking on the go, wrap each bar individually with tin foil!

Hope you get the chance to try this recipe out! These bars are so simple to make and yet so tasty! 🙂

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Posted on April 28, 2015

Coconut Chia Pudding

recipes

coconut chia pudding

Chia seeds have been a staple food in the health and fitness world for quite some time. They are loaded with antioxidants, have a good amount of protein, and they also have a serious amount of calcium in them – gotta look after those bones!

For this recipe, you only really need two ingredients to make a basic chia pudding: chia seeds and milk. But because chia seeds can be quite bland, there is a lot of room for variety. You can add your favourite toppings or flavours to give it that extra bit of goodness!

Without further ado, here’s how you make a basic chia seed pudding:

Ingredients:

  • 50g chia seeds
  • 120ml coconut milk
  • 1 tbs honey (optional)
  • Cinnamon (optional)

Directions:

  1. Put the chia seeds into a glass or a jar.
  2. Add in the milk and mix it together with a fork.
  3. Add in honey and cinnamon, if using and then mix again.
  4. Refrigerate overnight.
  5. The next morning you should have a thick and creaming chia pudding with a little bit of a crunch.

chia pudding

You can have the chia pudding on it’s own, or you could chop up some fruit to give your pudding some life! I didn’t add honey or cinnamon to my mixture, so my pudding was in desperate need of life! I diced a mango and put the pieces over my pudding.

chia pudding mango

Then, I drizzled some honey and coconut milk over it.

chia pudding mango honey

Finally, I sprinkled some milled chia seeds over the pudding and dug in!

chia pudding done

What I love the most about this recipe is that it can be made to your own preference. If you don’t like coconut milk, you can use almond or rice milk, and if you don’t like mangoes, you could use berries!

If you do decide to give this recipe a go, send me a tweet over @FilomenaKaguako, would love to know how you got on! 🙂

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Posted on April 21, 2015

Healthy homemade granola

Health/ recipes

healthy homemade granola

When it comes to granola, I’ve always thought that making it at home was far better than consuming the store-bought stuff (like most things, I suppose).

Ready-made granola tends to be packed with sugar, unhealthy fats/oils and unnecessary ingredients. Homemade granola allows you to have full control of what you put in and how much of it you want – you are the boss here!

This recipe takes no more than 20 minutes to make and if anyone around the house is a fan of nuts and oats then most likely, you will have most of the ingredients at home!

So let’s get started….

Ingredients:

  • 200g organic oats
  • 2 tbsp coconut oil
  • 25g sunflower seeds
  • 3 tbsp seasame seeds
  • 2tbsp cinnamon powder
  • 2 tbsp honey
  • 55g dried fruit

Directions:

  1. Heat the coconut oil in a large pan and then add in oats, nuts, seeds, cinnamon powder and honey. Gently stir until everything is well incorporated.granola 1
  2. Cook at a medium heat for about 8-10 minutes or until the oats are golden brown in colour.granola 2
  3. Remove from heat and allow to cool on a baking paper.granola 3
  4. Once cool, stir in the dried fruit and store in an airtight container.granola 4

Tip: Once you get the swing of things, you can switch up the nuts and add your favourite seeds – make it your own! Serve with Greek yogurt or in a smoothie bowl, enjoy 🙂

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Posted on April 16, 2015

3 Green smoothie recipes

recipes
green smoothies
I’ve been asked on several occasions to to do a few smoothie recipes on my blog. If you follow me of Facebook or Twitter, you would know that I am big into making smoothies (they’re just so refreshing!)
Lately, I’ve been trying to add some  vegetables into my recipes and after a series of trial and error, the three smoothies that made it to the finish line are…..
3. Banana and avocado smoothie
Since bananas are naturally sweet, this smoothie doesn’t need an additional sweetener!
If you really have a sweet tooth, you can add some honey (nobody’s judging you…)

 

green smoothie
2. Avocado and spinach smoothie
This green smoothie makes for a great post-workout snack! Since it has spinach, it helps increase muscle growth – Popeye had it right all along!
green smoothie
1.Spinach and apple smoothie
I particularly like this one because even after 48 hours in the fridge, it still tastes amazing! You can make it at night, bottle it up and have it for breakfast! (for two consecutive days if you’d like)
green smoothie
I’m still experimenting with kale and a few other vegetables, but for the moment, I’m liking these three! Let me know if you decide to try any of them!

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