Tag Archives: healthy snacks

Vegan Jelly Stars

Vegan Jelly stars

These healthy jellies are a great alternative to regular jelly.

The secret setting agent is agar agar which is seaweed and therefore a plant based alternative for gelatine.

It doesn’t have the same rubbery texture, it is a little firmer which has its benefits when trying to cut them into shapes and pick up with fingers.

Here’s the ingredients.

4 tbs Agar agar strands

1 1/2cups Apple juice

1/2 cup water

2 tbs xylitol

2 tbs Açai berry powder

Pour the apple juice and water into a saucepan and begin to heat.

Add the agar strands and xylitol and stir until dissolved.

Once dissolved. Take off the heat and add the açai powder. Stir until combined.

Pour the saucepan contents into a heatproof (Pyrex etc ) dish to set.

When cooled slightly, transfer to fridge to harden.

When set it will be quite firm to touch.

Use a star shaped cookie cutter to cut out your stars.

Store in the fridge in an airtight container.

Nb- you can add sliced strawberries to the jelly too.

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Sweet Pepita Bliss Balls

Sweet Pepita Bliss Balls

Sweet Pepita Bliss Balls

Pumpkin seeds or Pepitas are a great ingredient for a bliss ball base when you want to go nut free. They are also rich in zinc, magnesium  and essential fatty acids and this recipe with it’s natural sweetness will have your little ones loving them.

Ingredients

¾ cup Pepitas

¾ cup Dates

Shredded Coconut (to coat)

2 bs Coconut oil

1 tsp Rice Malt Syrup or Honey

½ tsp Cinnamon powder

½ tsp Ginger Powder

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Directions

Gently melt the coconut on low heat in a saucepan  and add the dates to soften for a few minutes. Remove from the heat and add your syrup/honey and cinnamon and ginger powder.

In a food processor, blitz the pepitas until they are ground into almost powder.

Add the Pepitas to the date mix and combine.

Take spoonfuls of mixture and roll with your hands into bite sized balls.

Coat with coconut until lightly covered.

Keep in the fridge for snack time.

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Hawaiian Coffee Bites

Hawaiian coffee bitesMy love of all things Hawaiian inspired today’s recipe blog.

This recipe is perfect for a mid morning nutritious snack to add a little Aloha vibe to your day.

It goes perfectly with a cup of herbal tea.

I used Kona coffee from Hawaii but if you are not from the Islands or a frequenter of them  you can use any good quality ground coffee you fancy.

This one’s not for the kids!

 

Hawaiian Coffee Bites

Ingredients

1.5 cups Almonds

1.5 cups Dates

½ cup Water

1 heaped Tbs Cacao powder

1 heaped Tbs Kona Coffee (ground)

(Makes 30 bites)

Directions:

Blitz the almonds in the food processor until they are like a powder consistency.

Set aside in a bowl.

Place the dates and water in the food processor and soak for 1 minute.

Meanwhile add the cacao and coffee to your almond meal and combine.

Blitz your dates into a paste and then transfer to the almond mix .

Mix all ingredients together evenly.

Take spoonful’s of the mixture and roll into balls.

Set aside on a baking tray lined with baking paper.

Transfer to the fridge or freezer to harden.

Store in an airtight container in the freezer.

Aloha!


Fruit Kebabs

 

Fruit KebabsFruit Kebabs

A healthy, simple and attractive snack for kids and adults.
These are always first to go at the snack table when we have little visitors. Give your kids real colours and flavours full of nutritional value. Kids love the rainbow colours and eating them off the stick. These fruit kebabs are a great alternative to other brightly coloured sweet snacks available.
Your children will love to help you make these up or you can have them ready for an after school snack or a party.

Ingredients

Red and Green Grapes

Blueberries

Pineapple

Rockmelon

* You will need bamboo skewers.

Cut the rockmelon and pineapple into bite size pieces and rinse the grapes and berries and pat dry.

Thread a red grape onto the skewer, then the blueberry, green grape, pineapple and lastly the rockmelon.

Enjoy!

 

4 Ways to add Berries to your diet


Berry collage
4 WAYS TO ADD BERRIES TO YOUR DIET

Apart from being delicious, berries offer some wonderful nutritional value and colour to our meals. They are high in antioxidants and bioflavonoids which help prevent damage in our cells. Adding berries to your diet can be very beneficial to maintaining good health and preventing illness.

Mulberry Chia JamMulberry Chia Jam

A client gave me some fresh mulberries the other day. I haven’t eaten these since I was a kid.

I found a recipe for Blueberry chia jam on the ‘I quit sugar’ website and decided to try it out with the Mulberries.

I changed the quantities a little and swapped the berries and the result is a very pleasing, quick and healthy jam you can use on gluten free toast, scones, over yoghurt or in a gluten free jam tart.

1 cup Mulberries Fresh or Frozen

3 tbs Chia seeds

2 tbs rice malt syrup or other sweetener like honey or agave

4 tbs water

Blend together all ingredients and store in the fridge.

 

Berry,almond iceblockICEBLOCK –Berry & Almond milk

Enjoy these dairy free healthy ice blocks on a summer or spring day.

The tartness of the berries with a hint of creamy sweetness makes this treat a winner.

I’m partial to eating pink and red food.

Ingredients

1 cup Frozen Mixed berries

1 banana

1 -2 cups Almond milk (as required to fill your ice block molds)

3 tbs Agave nectar

Pour the ½ the frozen mixed berries into a bowl. Add the agave and combine.

Take spoonfuls of the berry, agave mix and fill each iceblock ½ to ¾ full.

Take the remaining berries, banana and almond milk and blitz in the blender until you have a pink mix.

Pour the liquid to fill each iceblock mold and freeze.

Why mix the agave with the berries and not the almond milk? The agave nectar will stay more solid and toffee like against the cold of the berries and provide your iceblock with sweet strands of yumminess around the berry when you bite in.

Apple, blueberry & chia seedsApple and Blueberries with Chia seeds

For those of us who don’t have a lot of time in the mornings, this is a great way to get a good start to your day.

You can even make it up the night before or double the quantity for a two day supply.

Chia seeds are a great way to bring in protein, fibre and essential fatty acids into your breakfast without using traditional grains. This recipe is also Vegan, Gluten free and Dairy free.

Ingredients

½ cup blueberries frozen

2 medium apples

1 tsps agave nectar or honey

4 tbs Chia seeds

Cut apples into thin wedges and put them in a saucepan with enough water to cover.  (I leave skin on but you can peel them if you like.)

Simmer until softened.

Remove from the heat.

Add the blueberries and chia seeds and leave to cool.

The chia seeds will absorb the juices and swell and become gelatinous .  (The longer you leave it, the more jelly like they will become. You can leave it overnight if you like.)  The blueberry juice will colour your apples too.

Add the agave nectar before serving.

Serve with some slivered almonds for extra protein and crunch and or (a dollop of greek yoghurt if you eat dairy).

Serves 2

Cook time 15 minutes

Berry Frozen Yoghurt
A delicious and healthy treat for dessert, try this simple recipe.

Ingredients

2 cups Mixed Frozen Berries

2 cups Greek yoghurt

Blend together the berries and yoghurt  and freeze for 2 hours minutes.

Remove from the freezer and (break into bits if solid) and use the blender to break up the icy bits so you get a creamier yoghurt.

Return to the freezer for another 2 hours.

Repeat if you want a really creamy consistency.

You can use an ice cream scoop and serve in a bowl or glass or cut into a slice. Garnish with fresh mint leaves. You can add a light drizzle of Agave nectar, Brown rice syrup or honey (optional)

 

 

 

 

 

 

 

 

Super food Energy Balls

Super food energy balls

Superfood energy balls

How to stuff as many super food ingredients into a bite size delicious snack? This was the question I wanted to answer when I woke up this morning. So here is my answer. Hope you like it.
 Why eat these?
Cashews- high in calciumCacao- a great antioxidantChia seeds- high in fibre, omegas (good fats), calcium and protein

Coconut- fibre and good fats

Dates- fibre natural sweetness high in minerals

Almonds – calcium and essential fatty acids

Freeze dried berry powder – antioxidants

Prep time : 10 minutes

Ingredients

½ cup cashews

½ cup almonds

½ cup dried dates

3 tbs cacao

3 tbs sultanas

4 tbs coconut flour or dessicated coconut

1 tsp vanilla essence

To coat

Freeze dried berry powder

Cacao

Chia seeds

Coconut flour or dessicated coconut

Blend the cashews and almonds

Soak the dates in enough water to cover. Add the vanilla essence.

Add the coconut flour, sultanas and cacao to the nuts.

Blend the dates in the water until pureed.

Add this to the nut mix and combine well.

Take spoonfuls of the mix and roll into balls with your hands.

Roll each ball in one of the coatings – chia seeds, berry powder, cacao or coconut

You can make these a few hours ahead and refrigerate until serving.

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Chia Chocolate Pudding

Yummy and simple. This raw pudding can satisfy your chocolate needs and it keeps you full for longer too.
Chia chocolate puddingKids and adults alike will love this one. Chia seeds are one of my most common dietary recommendations for my clients. They are so versatile and packed with nutrition.

Why are chia seeds good for me?

High in fibre and have gelatinous consistency when in water – which is great for digestion

They contain protein and a good balance of the essential amino acids

Gluten free

Antioxidant to keep your bodys cells functioning optimally and reducing the effects of aging.

High in calcium for our nerves and bones

They are also great to keep you full and reduce appetite and maintain blood sugar balance

High Vitamin C, Iron, and potassium

Wonderful for Cardiac and brain health with their Omega 3 essential fatty acids content (higher than salmon)

Can be used as an Egg replacer with water for recipes and a thickening agent

CHIA CHOCOLATE PUDDING

Tip – You can make a few of these at a time as they will keep for a day or two refrigerated.

Once you have combined all the ingredients, leave it in the fridge another night for extra smooth and silky pudding. Serve with a sprinkle of almonds.

Prep time : this requires soaking overnight to soften the chia seeds for a great pudding texture

Makes 2 servings

Ingredients

1 Banana

2tbs Chia seeds

2 tbs cacao

1 bs agave nectar (optional for the sweet tooth)

¾ cup water

Place the chia seeds and water in a bowl, cover and refrigerate overnight.

Remove the soaked seeds from the fridge and transfer to a blender along with banana, cacao and agave nectar. Process until you have a smooth pudding like consistency.

At this point you can pour into a bowl and eat or return to the fridge and leave overnight and let the pudding mature into a jelly like consistency.

Enjoy!
chia choc pudding

Notes: You can leave out the cacao and just have plain chia banana pudding for your toddler

The possibilities are endless for other fruit flavours.

Stay tuned for some more chia /fruit pudding ideas coming soon.

Almond Milk & Berry Iceblocks

Enjoy these dairy free healthy ice blocks on a summer or spring day.
The tartness of the berries with a hint of creamy sweetness makes this treat a winner.

Berry,almond iceblockIngredients

1 cup Frozen Mixed berries

1 banana

1 -2 cups Almond milk (as required to fill your iceblock molds)

3 tbs Agave nectar

Pour the ½ the frozen mixed berries into a bowl. Add the agave and combine.

Take spoonfuls of the berry, agave mix and fill each iceblock ½ to ¾ full.

Take the remaining berries, banana and almond milk and blitz in the blender until you have a pink mix.

Pour the liquid to fill each iceblock mold and freeze.

Why mix the agave with the berries and not the almond milk? The agave nectar will stay more solid and toffee like against the cold of the berries and provide your iceblock with sweet strands of yumminess around the berry when you bite in.