Quit dairy and animal produce with these Vegan Brownie Bites

Screenshot 2019-10-04 13.02.09.png

What’s your favourite healthy, mindful, conscious sweet bake and how often do you make it?

Since I started #nosocialmediasundays, there’s more space to eat, create and be out in nature. Like making a batch of these beauties!

I’ve been experimenting recently with the sweetness of these vegan brown bites and last weekend, I swapped up agave syrup for rice malt syrup.

They were pretty tasty before, but now I think I might have nailed the flavour.

They are a little less sickly with the same level of gooeyness.

The next challenge is to only eat one a day. And that takes all my fricken discipline!

This bake is adapted from Natasha Corrett’s brownie recipe from her Honestly Healthy Book.

Talking of books, a personal goal I have this year is to write my own book. Although I love a good recipe book with all those stunning drool-worthy images, being a chef or baker isn’t in my zone of genius and a cook book from me isn’t likely to make a best seller.

I hope you enjoy making them, and don’t forget to tag me in your Instagram posts @samanthalennietherapy, because I love to see your creations 😍

You’ll need:

100g dates
2 tablespoons chia seeds
6 tablespoons of water (a little more if the mix is on the dry side)
45g coconut oil, melted
85g tahini
50ml rice milk
80g agave syrup or rice malt syrup
1 teaspoon vanilla extract
pinch of pink salt or celtic salt
1/2 teaspoon baking powder
30g coconut flour
50g cacao powder

To make:

Put dates in a bowl, cover with hot water and soak for 20 minutes

Preheat oven to 170c or gas 3

Line a shallow baking tin with baking parchment

Put chia seeds and water in a bowl and leave to soak

Drain dates and put in a blender with the coconut oil, tahini, milk, syrup and vanilla extract

Blend until mostly smooth (lumps are fine)

Pour the blended mixture into the bowl of dry ingredients, mix and then add the chia seeds

You’ll have a relatively thick batter

Pour mix into the prepared tin, shake so that it reaches the sides

Bake for 25-30 mins. Check after 20 minutes with a skewer. A dry skewer means it’s done.

Remove and let cool on a wire rack.

Sieve a little cacao power on the top and cut into squares.

Voila!

SamSignature2.jpg
 






SLT Food: Vegetable, Feta & Lentil Bake

One of my health and wellbeing goals for this year was to switch to a more plant based diet. 

The health benefits of eating less meat and animal products is widely known, just a quick 'google' will give you all the information you need to support this decision.  Reduce your likelihood of heart disease, cancers and type 2 diabetes? Yes please.

The challenge comes at dinner time when staring into the fridge at loads of raw vegetables and little else, inspiration is hard to muster.

I was given this lovely recipe recently, and I literally didn't care that it had no meat in it at all.

I tried it for the first time this week and it was delicious. If you want to me more conscious about what you eat, you may want to try this too.

Tip: I've also tried swapping out the lentils for cannellini beans and can highly recommend it.

Ingredients (Serves 2)

1 clove of garlic
2 sprigs of oregano
1 red pepper/capsicum
1 punnet mushrooms
1 large can of chopped tomatoes
1 large can of red lentils
2 large handfuls of Spinach
125g Ricotta
75g Feta
5g Ground Cinnamon
Olive Oil or Coconut Oil
2 tbs Whole Milk or Almond Milk
1 egg
Himalayan Sea Salt and Pepper
 

To Prepare

1) Heat oven to 220c

2) Chop the garlic, mushrooms, red pepper. Pick the oregano leaves.

3) Rinse and drain the lentils and set aside

4) Heat oil in a frying pan and cook the mushrooms on medium/high heat until golden. Add a little Sea Salt. Then add the cinamon and stir for 1-2 minutes

5) Reduce heat slightly and add the red pepper. Cook for a further 1-2 minutes

6) Add tomatoes and lentils and season well.  Cook for 5 minutes

7) Stir in the baby spinach and cook gently until it becomes wilted.

8) While this is cooking, put ricotta, milk egg and salt and pepper into a bowl.  Fork together until well combined

9) Transfer the tomato and lentil mixture into a heat proof dish.

10) Pour the ricotta mixture over and smooth out.  Crumble over the Feta.

11) Place in the oven for 10 minutes, watching that the topping doesn't burn.

12) Finish off and crisp up by placing dish under a hot grill for 2-3 minutes.

Enjoy!

Try This Nutrient Boosting Protein Shake

It's not always easy to be creative with tasty, nutritional breakfast choices, especially when you are time poor and just need something simple you can whizz up, grab and go, in 2 minutes flat.

Recently, I've been getting bored with my same old protein shakes and flavours of vanilla combined with a soft fruit of some sort, so after a bit of a trawl through the aisles of my local greengrocer and a dose of inspiration, I came up with this easy, 4 ingredient recipe that I think you may like too.

Acai & Banana Protein Shake

1 Banana
250ml (or more if you want a longer drink) Unsweetened Almond Milk. This one is Inside Out
1 tsp Raw Cacao Nibs
2 heaped tbsp Amazonia Raw Purple Rice Protein

Blitz them up together in a Nutribullet or your blender of choice.

Note: I found that just 1 tsp of Cacao Nibs is enough, as they can taste quite bitter and ruin the overall enjoyment.

You can add anything you like to this recipe too, I've added Chia seeds and Flaxseeds, which you can just sprinkle on top prior to serving, there's no need to blend.

Enjoy!

Please like and share, below. It would mean a lot x

samsig

 

 

 

 

 

Start the Day with this simple-to-make green smoothie that's packed full of gut and heart loving ingredients

Morning Green Smoothie | samanthalennietherapy.com

Morning Green Smoothie | samanthalennietherapy.com

Ingredients (Serves 2)

1 ripe Avocado
1 ripe Banana
2 Apples
2 handfuls of Baby Spinach
1 teaspoon of Spirulina Powder
1 large glass of Almond Milk

Wash all of the produce well.  Core the apples and avocado, peel the banana. Add all the ingredients to a food processor. Whizz for 3 minutes and pour into glasses.

I've experimented with this smoothie to get the most appealing taste.  I find that I needed to add 2 apples to the recipe otherwise it isn't quite sweet enough for me as the spirulina powder is quite a strong taste and can overpower the other ingredients.

Swap out Almond Milk for Soy, Dairy or other Nut Milk as you desire.

Spirulina Powder is a 'superfood', rich in plant protein, vitamins and minerals that can be easily found in health food shops or online.

Try to buy organic whenever you can, to eliminate chemicals and pesticides that are absorbed into non-organic produce.

The plants in this juice carry a good source of:

  • Vitamin A, Vitamin B-6, Vitamin C
  • Protein
  • Fibre
  • Magnesium
  • Calcium
  • Iron
  • Healthy monounsaturated fats

Taste rating 4/5

Smoothies can be blitzed in a blender or food processor, or the-new-blender-on-the-block, the Nutribullet, if you have one. I've stuck with my Magimix food processor.  It does the job of blending very well, it is a professional workhorse and really useful for cutting down the time and effort that goes into many culinary tasks like chopping, kneading, mixing (if you enjoy cooking of course).

I'll admit that it cost me quite a lot of money but in my opinion, well worth the investment.  Other Magimix models are available.

This is the Food Processor I use.

Learn more about Spirulina.

 

 

 

Charge up your Immune System with my Beetroot, Carrot and Citrus Juice

Beetroot, Carrot & Citrus Juice | samanthalennietherapy.com

Beetroot, Carrot & Citrus Juice | samanthalennietherapy.com

Ingredients (Serves 2)

4 large Carrots
2 fresh Beetroot
2 Jaffa Oranges
1 Lemon
Small piece of fresh Ginger

Scrub the carrots and beetroot and slice them into manageable pieces, depending on how capable your juicer is.  No need to top and tail. I always roughly take off the citrus peel before juicing though.

The citrus gives this juice a much needed 'acidic lift' from the earthiness of the beetroot.  Yum!

Try to buy organic whenever you can, to eliminate chemicals and pesticides that are absorbed into non-organic produce.

The plants in this juice carry a good source of:

  • Vitamin A, Vitamin B-6, Vitamin C

  • Fibre

  • Magnesium

  • Calcium

  • Iron

  • Folic Acid

Taste rating 5/5

This is the juicer I currently use.

If you don't have a juicer you could make this by blending all the non-citrus ingredients together, then squeezing in the orange and lemon juice after.

 

Eat.Nourish.Glow

There's a new healthy eating and wellness book I'm just starting to read that I thought you might be interested to learn about too.  As you may have seen in the media, it's the best selling book that the very talented singer songwriter Sam Smith has just recently and successfully, lost weight with the help of.

Yeah I know, you might be thinking 'not another healthy eating book for another so-called guru', but personally I love absorbing any facts about health and wellness and I really don't think there's such a thing as having too much of a variety of information when forming your own opinions and habits on this topic.

Likewise and if nothing else, I find that I need to read new nutrition books to get additional tried and tested recipes, otherwise I get fed up with the same old go-to dish and the temptation of a take-away or pre-packaged meal becomes too irresistible.

Amelia Freer's Eat.Nourish.Glow. is helping reinforce how important and powerful eating natural, organic, raw food is to our long term health and well being but what makes her book so engaging is that she keeps her professional advice simple and encouraging, gently emphasising that it's okay to take small steps so that you won't feel as if you are going cold turkey on those guilty, not-so-good-for-you foods. Falling off the wagon isn't something she berates us for, she gives you this lovely guilt-free sense that I've not found in other books.

As I've said before, when it comes to our health, well being and fitness, we have to Kick Butt. Nobody else is going to do it for us.  You won't get the healthy mind, body and spirit just by sitting back and thinking about it, so just start somewhere, anywhere... just make a start.

Amelia is a qualified Nutritional Therapist, like many diet focused professionals I'm currently following with fascination. To be honest, Amelia makes a lot of sense and I'm really starting to think that it would be a good move to book a session with a therapist like her, to review my food habits and have a 'reset'. 

Do you believe that adding a healthy eating guru to your holistic well being armoury in addition to, and to complement the other therapies you are practising? Would be a logical, smart move to make? I believe so.

Have you ever seen a dietician or nutritional therapist and how did you find their advice?


Have a great day.