Morning Banana Cacao Oat Cakes-No Added Sugar

These oaty muffins are an ideal choice for a nutricious breakfast option for the whole family.

While most muffins heavily rely on sugar for their sweetness, these get it from the bananas and peanut butter. They are perfect for breakfast, snack time or to grab to eat on the go. They are full of goodness, providing iron, fibre, potassium and protein.

This recipe is very versatile, it can be adapted to your liking. We have made many other versions; strawberry, blueberries, berries, walnuts and plain without the cacao powder.

Sugar-free banana, cacao and oaty muffins

Muffins full of goodness. Made from bananas, peanut butter and eggs

Ingredients

  • 1 cup Organic Whole Oats
  • 2 Eggs ( beaten)
  • 2 Bananas (Squashed)
  • 1 tsp Baking Powder
  • 2 tbsp Meridian Peanut Butter
  • 2 tbsp Raw Cacao Powder

Instructions

  1. Preheat the oven to 200.  

  2. Stir together, oats, baking powder and cacao powder in a bowl

  3. In a separate bowl, mash the bananas very well, then add in the peanut butter and combine

  4. Add the dry ingredients to the banana mixture and stir until just combined. At this point you can add in any other extra ingredient

  5. Pour the mixture evenly into the 12 muffin cups and bake for 10 to 15 minutes. Do not overbake, they are nice a littel goeey.

Recipe Notes

We use Meridian Peanut Butter as this has no added sugar and no use of palm oil

We like to make up batches of these muffins at the beginning of the week. They are left on the kitchen side for the children to grab in the morning before leaving for school. They also are perfect to add into lunch boxes and to eat after school club inbetween clubs.

They are so easy and quick to make.

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Homemade Gran-oh-la Recipe

 

Granola is quick and easy to make and is so much cheaper and healthier to make it at home rather than buy it from the shops.

Granola is perfect for breakfast or to eat as a snack throughout the day. Consisting of rolled oats, nuts, seeds, dried fruit, coconut oil and agave syrup baked in the oven until nice and golden to give it that perfect crunch. Whats great about Granola is that it is totally customizable, you can pretty much add anything to it once you have the base of oats and syrup.

A bowl full of granola can be packed full with natural nutrients, it’s so flavorful and delicious. No matter what combination you choose you can’t go wrong.

By adding in fresh fruit after rather than using dried fruit can help cut down on the sugar intake. We also used agave syrup instead of using brown sugar keeping the sugar down and creating an even more healthier go-to-snack.

I had always been worried about making Granola, thinking that It was hard to make or that it had too much sugar in it. But, it really was simple to make and enjoyed by all the family.

Once made, store it in an air tight container in the cupboard.

Granola

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes

Ingredients

Wet Ingredient

  • 1 Cup Maple Syrup/Brown Sugar (Coconut sugar) Honey or Agave Syrup
  • 1/2 Cup Coconut Oil
  • 3 Tbsp Unsalted Butter
  • 1 Tsp Vanilla Extract

Dry Ingredients

  • 4 Cups Organic Rolled Oats
  • 1 Cup Dessicated Coconut
  • 1 Cup Mixed Nuts and Seeds (I used walnuts, sunflower seeds, flaxseed, cacao nibs, pumpkin seeds)
  • 1 Tbsp Chia Seeds
  • 1/2 Cup Raisins or fruit
  • 1/2 Cup Sliced Almonds

Instructions

  1. Pre-heat oven at 160

  2. Melt all of the wet ingredients on the hob. 
  3. Place the dry ingredients in a large bowl and add in the wet ingredients. Mix together until all coated.
  4. Line baking tray with baking paper and coat the granola mixture evenly over the paper
  5. Bake in the oven for 10-15 minutes or until golden. Mix it all up half way through, I added some more Agave Syrup so that it clumped together

I prefer to eat my granola with natural yoghurt and fresh berries and my children liked eating there’s at lunch time on its own.

Granola is perfect to eat at anytime of the day.

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Utter Delicious Coconut Bites Recipe

This recipe is simple and easy to make and tastes deliciously smooth. The coconut bites are ideal to give as treats to the little ones or to wrap up and take out on days out. I like to keep them stored in the fridge, they are a great for a nibble or with a nice cup of coffee.

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They are not entirely a healthy treat but contain no added sugar. A nice crispy chocolate coating with a moist creamy filling

Ingredients:

  • Tin of coconut milk 400ml
  • 250g desiccated Coconut
  • 3 tbsp Coconut Oil
  • 2 tbsp Brown Rice Syrup or 3tbsp of sweetener
  • 200g Dark Chocolate (The darker the better)

Method:

Add the coconut milk to a pan and heat up over a medium heat. Add in the coconut oil and sweetener. Once heated up add in the desiccated coconut and combine well. Keep mixing until it thickens and clumps together.

Take away from the heat and place the mixture into a square tray. Press down to compress the mixture.

Place in the freezer for 1 hour until the mixture sets and becomes hard.

Melt the chocolate in a pan with a tbsp of coconut oil.

Take the coconut mixture out of the freezer and cut up into squares, about an inch by an inch.

Place the coconut chunks into the chocolate, once all coated take them out and place onto a piece of parchment paper.

Put the coconut bites into the fridge to set.

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Now enjoy! Your own little taste of paradise

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Do You Want To Build A Snowman? – A Cute Little Food Gift For The Children This Christmas

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I was searching through the internet trying to find a fun food gift to give to the children in school. I didn’t just want to give them chocolate, I wanted to give them something that they could do by themselves.

I found this fun marshmallow snowman on google images. What a great idea to give to the children at Christmas, which would also be ideal for birthday party treat too.

You will need:

  • Three marshmallows (I found Halal ones for the children that was Halal)
  • Two iced eyes
  • Three mini coloured chocolate Smarties for the buttons
  • A Matchmaker stick for the twig arms broke into to two pieces
  • An Iced carrot for the nose
  • A strawberry lace for the scarf
  • A couple of white chocolate buttons to use to glue it all together

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Now all you have to do is construct it and build your snowman!

To present the snowman I bought some cellophane treat bags from Hobbycraft and made up a little label on word and then stuck it onto some card. Finally I stapled the label to the bag. As an added little gift I sellotaped a packet of fake snow on the back (I did emphasise to the children that the packet of snow wasn’t food and that they must show their adult first)

These fun little treats would be a cute little gift to find inside a stocking. I handed them out to the children in school and they loved them. Our elf on a shelf brought them to the boys and they immediately wanted to build their own snowman. It kept them occupied for a few minutes and they got to eat their little creation after

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Fancy trying one yourself? Download the lable below

The snowman was not my idea, I found a picture online and adapted it to my own version. 

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Make Your Own Real Fruit Winders

Looking for a way to get your children eating more fruit? Than these fruit winders made from fruit are just the way to do it.

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Made from only fruit-with no added nonsense-not only do they taste good but are also healthy too.

I am always looking for different foods to add into the boys pack lunches, as sometimes they can get stuck in a rut with asking for the same foods every day.

Although they are easy to make, with only two ingredients, they do take quite a bit of time to make.

Ingredients:

  • Fruit + banana
  • Honey (if you want a sweeter taste)

Step 1 : Choose your fruit – We chose Mango and Blueberries. What ever fruit you choose you will need a banana to add to it. We used 1 large mango for one and 250g of Blueberries for another . Using a food processor, combine the fuit together until its a mushy consistency

Step 2 : If using a fruit that has seeds in it, you can use a sieve to remove them now

Step 2 : Place the mixture into a pan and boil away until it reduces to lamost half of the amount and you are left with a thicker puree. You should be able to draw the back of the spoon through it and the mixture will not fall back into the gap for about 3-4 seconds

Step 3 : Pour the fruit onto some grease proof paper and baking tray. Level it out as much as you can, so that it cooks evenly, Smoothing it as you go.

Step 4 : Place the baking tray into the oven a very low heat for about 4 hours. We have a fan oven so out them in for about 3 hours at 80f. Keep checking the fruit as you don’t want it to burn. You will notice that the texture begins to change and it becomes to look like leather

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Step : Touch the fruit and it should feel a little tacky. Turn off the oven and leave in it to cool down

Step : Remove the fuit and cut it into strips with the grease proof paper still attached. Roll them up and your ready to eat them.

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Just unravel them when your ready

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They really are very juicy, chewy and delicious. My children love them. From one mixture you should get about 15 strips.

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Raw nutty (Snicker) Bars Recipe

A raw food diet is about eating mostly or all unprocessed and uncooked foods so you get all the nutrients without the dangerous additives. It’s a great way to cleanse the body, your skin becomes a lot clearer, you will have a lot more energy and it improves your digestion. It means cutting out refined sugar and only eating food that is raw or heated up in a dehydrator that is below 110 Fahrenheit.

I took the steps to removing refined sugar from my diet over a year ago. I did miss the sugar taste at first but after a while my taste buds changed – for the better.

Raw food doesn’t have to be all fruit and veg, you can still enjoy deserts and treats.

Making raw snacks are easy to do and have a fulfilling taste. Take a look at our raw date bars here

These little bars of goodness are so delicious full of nutty flavours with a rich deep, dark chocolate

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Ingredients:

Base
125g ground rolled oats or oat flour
125g ground cashew nuts
60ml maple syrup/rice syrup
2 tablespoons coconut oil

Peanut Caramel
350g dates – medjool
95g merdian smooth peanut butter
1 tbsp coconut oil
40g peanuts-raw
20ml water (if needed)

Raw Chocolate topping
100g coconut oil
60g cacao powder
4 tbsp maple syrup (50ml)

Method:

  1. Make the base. Grind up the oats if you do not have oat flour in a blender. Add in the cashew nuts with the coconut oil and syrup – if like me, your blender is too small then grind the oats and cashew nuts separately and then combine a bowl with the coconut oil and syrup. It should be the consistency of dough, but not too wet. Press the base mixture into a square or silicone tin. Place into the freezer to set.
  2. Make the caramel. Blend the dates, peanut butter and coconut oil together – I blended the dates first and then mixed in the peanut butter and oil. Chop the peanuts into pieces and add them into the mixture (you could keep them whole if you prefer) Add on to the top of the base and place back in the freezer.
  3. Make the chocolate. Melt some coconut oil and in the cacao powder and maple syrup. Mix together. Pour on to the caramel and place it back into the freezer to finish setting. Leave for a few hours or overnight. Cut into chunks.

Raw snickers need to be stored in the fridge or freezer as the chocolate melts.

These little snicker bars are so tasty and very Moorish. You get the creamy texture from the base and caramel, the sour bitter taste from the chocolate and sweetness from the dates and syrup.

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BBQ Salmon with Vita Coconut Oil Maranade #reachforthebeach

With the Summer holidays coming up, more and more if us will be dining Al Fresco. With the hot, hazy days ahead of us, what better way to eat your evening meal on the BBQ.

We do love a BBQ!

We are always on the look out for healthier ways to dine outside. As a family we are cutting down on the amount of red mead that we eat and introducing more vegetables and fish

Vita Coco Coconut oil is 100% raw, organic and cold pressed making it the ultimate cooking ingredient. It can be used in place of other cooking oils in baking and frying, it can even be added in to your coffee or used to whiten your teeth.

This recipe is a quick and easy meal to do on the hot rocks or in the oven if the weather decides to ruin your day.

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INGREDIENTS:

Fillet of salmon

2 tbsp Vita Coco Oil

1 chopped clove of garlic

tsp of chopped chilli flakes

1 tbsp cider vinegar

tbsp of chopped mint and coriander

Pink himalayan salt

Half the juice of a lime

METHOD:

  • Place the fillet of salmon onto some tin foil
  • Drizzle over some olive oil and a pinch of himalayan salt
  • In a small pot, add in the vita coco oil, chilli flakes, lime juice, chopped garlic and the chopped mint and coriander. Mix well.

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  • Place over the top of the fillet and then wrap it up into the tin foil, creating a parcel.

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  • Once your BBQ is nice and hot, place onto the grill and cook until the salmon flakes easy with a fork, roughly about 15 minutes.

Serve with a side salad and some slices of lemon.

Whats good about this recipe is that once you have wrapped the salmon in the foil parcel it can be placed into the fridge ready to use later on in the day. Especially saving time when you are entertaining.

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This is my entry into the Foodies100/Vita Coco #reachforthebeach  competition

 

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Cool Summer Lemon Slush Recipe

This slush is just perfect for hot summer days, it will keep you cool and refreshed and help you beat the heat.

We have been very lucky lately with the weather and have even had a good couple of weeks where the temperature has hit above 25c. Keeping cool, without constantly standing in front of a fan isn’t easy. I promise that this slush will keep you hydrated but also cool you down.

It is quick and simple to make, which makes it an ideal drink to make with the children.

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INGREDIENTS:

Half a lemon

A few sprigs of fresh mint

Handful of ice cubes

Coconut Water

This amount would make enough for one person just double up the ingredients if you want to make more

METHOD:

Place everything into a blender, leaving the coconut water til last. Add in enough to cover over the ice and blitz away. I kept some of the rind on the lemon as this gave it that extra bitter taste.

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Now all you need to do is relax on the sun lounger with your cool summer slush in one hand, sun glasses on and a good book in the other.

NB: You could add in some gin or vodka for an adult slush

Enjoy!

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Homemade 83% less sugar Jim Jams Hazelnut Chocolate Ice-Cream recipe

Summer is here and we are all looking for a way to cool down in this scorching, lovely weather we have been having.

Home made ice cream is simple to make – incredibly delicious and makes you rethink about buying shop bought ice-cream again.

It’s that simple that even the children can join in with making it. There is no need for a machine – no churning – just simple mixing with a spoon will do

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Ingredients:

  • 1 tin of coconut milk
  • 1 tub of double cream
  • 4 heaped tbsp of Jim Jam Chocolate spread
  • A handful of chopped hazelnuts

Method:

Combine the cream and milk in a bowl until smooth

Combine the Jim Jam spread in the mixture with a mixer until smooth

Add in the chopped hazelnuts (for that extra chocolate flavour, swirl in some of the spread into the creamy mixture)

Transfer to a freezer safe container

After 2 hours, take it out of the freezer and mix together

Once frozen (about 4 hours) Take out of the freezer and leave in the room to melt for about 5 minutes.

Now you are ready to serve up

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This ice-cream is so smooth and delicious! A little bit of naughtiness but in a guilt free way

Why did I use Jim Jams Spread?

Jim Jams spreads are made up with 83% less sugar – thus meaning it is a healthier choice to feed the family. Instead of using refined sugar they use Maltitol, an artificial sweetener.  It is used to replace table sugar because it is half as caloric, does not promote tooth decay, and has a somewhat lesser effect on blood glucose. Not only is it less sugar but also, gluten-free, suitable for vegetarians and diabetics.

The hazelnut spread gives the ice-cream a rich, full-bodied taste. It is creamy and indulgent.

As a family we have dramatically cut down on our sugar intake; not just because of my illness but for the sake of our health and the children’s teeth. Since cutting down, we can see a difference in the children’s behaviour, they are less fatigued and have lots more energy throughout the day. We have noticed that our skin is much more healthier, we feel less full and that our hair doesn’t become greasy as quickly previously before the change of diet.

Jim Jams Hazelnut Chocolate spread can be found in most major supermarkets.

We was sent a jar of Jim Jam spread for the purpose of this review

 

 

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No bake Orange Cacao Balls Recipe

I don’t know about you, but my children are forever dipping there hands into the cereal boxes or grabbing a packet of crisp for a quick little nibble in between meal times. Even
though our fruit bowl is always full up, they still like to munch on goodies.

I made up these balls as a healthy snack for my boys to eat when they feel peckish but also to add into my bag for days out or to put into there lunch bag.

I made a batch of 16 balls and they had already gone by the next day, they are very moorish. One just isn’t enough!

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These chocolate orange balls are so simple to make, there is no baking needed and are easy for the children to get involved with too. They have so many healthy benefits because of the ingredients

Cacao – Highest plant-based source of iron, full of magnesium, anti-inflamatory, a natural mood elevator and 40 times the antioxidant of blueberries

Medjool dates – The healthiest natural sweetener, one medjool contains 66 calories, high in carbohydrates, loaded with vitamins and minerals and help to decrease cholesterol.

INGREDIENTS:

  • 5 Medjool Dates. I like to use medjools as they are very juicy
  • 100g Raw Cashew Nuts
  • 100g Raisins
  • 1 Heaped tbsp Meridean Peanut Butter
  • 1 heaped tbsp of cacao powder
  • 1 tsp Coconut Oil
  • Zest of one Orange
  • Juice of half an Orange

METHOD:

  1. Blend the cashew nuts to a powder and set aside in a bowl
  2. Blend the dates, cacao powder, raisins, peanut butter, zest and juice together. If the machine stops it’s because the mixture has become stuck under the blades and just needs setting free. If it is too dry just add a little water
  3. Place all together in a bowl and mix together
  4. Leave in the fridge for a few hours or overnight. This makes it easier to form into a ball
  5. Take about a tbsp at a time and form into a ball about the size of a walnut. Wrap each ball individually in some cling film or tin foil and leave in the fridge for when you want to eat them.

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