Nutrition

  • Holistic Wellbeing

    Unleashing the Deliciousness: The Power of Homemade Healthy Gummies for All Ages

    A blog post about the benefits of homemade gummies. Whether you want to make them for your nutritional daily vitamins, or just as a healthy snack for your and/or the kids, then read on. This simple recipe will help you create tasty gummies that you’ll want to make again and again.

    Gummies, those delightful, chewy treats loved by kids and adults alike, have long been a popular choice. However, the store-bought varieties often come with a laundry list of artificial ingredients, excessive sugars, and little nutritional value. But fear not! The solution lies in creating your own homemade healthy gummies. Join us as we explore the benefits of crafting these delectable treats in your very own kitchen and discover why they surpass their store-bought counterparts in every way.

    Nutritional Control

    One of the most significant advantages of making your own gummies is having complete control over the ingredients. By using high-quality, wholesome components such as fruit juices, natural sweeteners (like honey or maple syrup), and nutrient-rich gelatin or plant-based alternatives, you can create a snack that nourishes and energizes. Say goodbye to artificial colors, flavours, and preservatives that often dominate store-bought gummies and are no good for our health.

    Customisation and Flavour Variety

    Homemade gummies offer endless possibilities when it comes to flavours and combinations. From classic fruity delights like strawberry, orange, or raspberry to more exotic blends like mango-lime or blueberry-pomegranate, you have the freedom to tailor the taste to your liking. Our favourite at the moment (and particularly through the winter months of cold and flu season) are elderberry and honey, to help our immunity naturally. You can also experiment with adding extra nutritional boosts such as vitamin C, probiotics, or even sneaking in some vegetable purees for added nutrients.

    Portion and Sugar Control

    Commercial gummies are notorious for their high sugar content, which can contribute to health concerns, as well as being filled with ingredients that maybe aren’t the best for us, making them somewhat counterproductive. By making your own gummies, you have the power to control the amount of sugar added as well as the ingredients you use, allowing for healthier alternatives. Plus, with the ability to customise portion sizes, you can promote mindful snacking habits and avoid excessive consumption.

    Sneaking in Nutrients

    Homemade gummies present an excellent opportunity to sneak in additional nutrients that benefit both kids and adults. You can incorporate ingredients like freshly squeezed fruit juices, pureed vegetables, or even superfood powders to elevate the gummies nutritional profile.

    Fun and Educational Activity

    Engaging in the process of making homemade gummies can be a wonderful bonding experience for families. Involving kids in measuring ingredients, mixing flavors, and pouring the mixture into molds can cultivate a sense of curiosity and excitement about healthy eating. As they witness the transformation from liquid to chewy treats, they become more aware of what goes into their food and develop a deeper appreciation for wholesome choices.

    Cost-Effective and Eco-Friendly

    Crafting your own gummies can be a cost-effective alternative to store-bought options. Purchasing bulk ingredients and reusable silicone molds can save money in the long run, while reducing packaging waste associated with single-use commercial packages. Embracing homemade gummies not only benefits your wallet but also contributes to a more sustainable lifestyle.

    How to make your own healthy gummies

    Indulge in a guilt-free treat with our delightful and nutritious homemade gummies recipe. Get ready to satisfy your sweet tooth while nourishing your body with this easy and fun recipe.

    Healthy Homemade Gummies

    Healthy Homemade Gummies

    Prep Time: 1 minute
    Cook Time: 5 minutes
    Additional Time: 6 hours
    Total Time: 6 hours 6 minutes

    Ingredients

    • 200ml of fresh juice⁣
    • 2 tbsp of manuka honey⁣
    • 2 tbsp of gelatin⁣

    Instructions

    1. Simply heat your favorite juice (avoid boiling) in a saucepan
    2. Add your honey and stir until perfectly combined.
    3. Remove the pan from heat, sprinkle in the gelatin, and stir until dissolved.
    4. Then, pour the liquid into moulds.
    5. Refrigerate for 4-6 hours, and voila! You have your very own stash of deliciously nutritious gummies. ⁣⁣

    Notes

    Gummies are fresh and will store, in the fridge for around a week - 10 days.

    Category: Snack

    By choosing homemade healthy gummies over their store-bought counterparts, you unlock a world of benefits. From nutritional control and flavor variety to portion management and sneaking in extra nutrients, creating your own gummies puts you in the driver’s seat of your snacking choices. So, embark on this delicious journey, gather your loved ones, and unleash your creativity in the kitchen. Indulge in the wholesome delight of homemade gummies that nourish your body and soul, and redefine the way you snack for both kids and adults.

  • Breakfast, Food

    Why you should add a daily butter coffee to your routine

    DAILY COFFEE

    I am not a massive coffee drinker but I always like a yummy coffee mid-morning! I get a lot of questions about the coffee I drink in particular and why it is so good, but did you know coffee in general has a ton of health benefits too? I urge you to do your own research of course (I suggest an article by healthline about coffee being good or bad), the internet is wide and you can find out some of the benefits you will find from coffee.

    Some of the benefits of Coffee in general:

    1. High in antioxidants.
    2. Can be linked to a reduction in diseases.
    3. Contains essential nutrients.
    4. May protect your brain health.

    What about caffeine?

    Caffeine can have some effects on certain people but my first reaction, after learning how decaffeinated coffee is made (think lots of chemicals and waaaaaay less benefits), is that the individual will know firstly whether they can tolerate, or secondly whether they have a medical issue in which case they should always consult a medical clinician.

     

    coffee

     

    Why I love my coffee!

    My Coffee has Green Coffee Beans, which are rich in antioxidants which we all know are good for our body. Antioxidants can help to reduce the effects of free radicals (free radicals often play a major role in disease formation) which are damaged cells. Green Coffee Beans also contain chlorogenic acid, which can help reduce food cravings and boost your metabolism. Yes your cup of coffee could help you lose weight!

    An ingredient people often can’t get their head round is the Grass fed butter, but did you know that butter from grass fed cows is high in Omega 3 Fatty Acids and is considered one of the healthiest fats on the planet? Yes, you might not have been sold the truth on butter all these years. If you don’t have grass fed butter in your diet then you definitely might want to do some research as to why this fat might have a place in your diet. As always, if you have a medical condition or food allergy please consult a clinician. As well as essential Fatty Acids you will also find soluable vitamins too. “But what about heart disease” I hear you say – well guess what? A number of high profile studies have shown that there are no links between these fats and heart disease.

    MCT Oil means Medium Chain Triglycerides and is a fatty acids that comes with a whole host of health benefits, including improved cognitive function, supports gut health, is anti-inflammatory, helps you to maintain a healthy weight, balances your hormone levels and absorbs fat soluble nutrients.

     

    coffee

    Don’t just listen to me, do your own research, there is so much out there if you are willing to look! Fat free, Sugar Free, Low Fat, Low Sugar….all things we’re told is the healthy way to go, but when you really look into the ingredients in these items you will find it packed with artificial chemicals, sweeteners and nasty fillers. You should be careful with your sugar intake but I urge you to look at what artificial sweeteners can do to your health, but as for healthy fats, you don’t need to fear them.

    Don’t take my word for it though, do your own research, make yourself aware and if you want some tips on where to look I will be happy to provide them. Bet you will look at a cup of coffee differently in future!

    Want to try a sachet or more of butter coffee? Register your interest!

    As always, this is my own personal opinion based on the research I have undertaken myself. Always speak to your own Doctor or Clinician if you have any worries, concerns or you need advice. Everything on this page is personal opinion from my own research only and is not to be used in place of medical advice.
  • Breakfast, Food

    The BEST low carb pancakes you will ever try!

    Tasty pancakes using Almond AND Coconut Flour

    Today I have another fun pancake recipe post for you, a fun 6 ingredient low carb recipe. I know I shared a post the other week with you about some great keto inspired pancakes and I still love those, but this recipe is for those of you who prefer a more American style to your pancake. By that I mean, you love your pancakes much fluffier. These pancakes are made with both Almond and Coconut flour and are low carb, keto inspired, Paleo and naturally gluten free. Oh, and if you don’t follow any of those diets or lifestyles, don’t worry, they are just a great, tasty pancake too!

    Personally, I could spend every day eating pancakes, and if it wasn’t for the fact that sometimes I just like to grab and go I might very well make these a little more than I do, the great thing though is just how easy they are to make a big batch. What I love to do is dedicate some time, make a huge batch and freeze them in two’s, this was I can grab them in a morning from the freezer and just quickly reheat them with minimal fuss.

    Keto, Low Carb, Paleo etc

    My previous Keto Inspired Pancake recipe was made with solely Coconut flour, which I love, but this time round I was looking at changing up the texture and that is where the almond flour came in. Let me tell you, it worked! You cannot tell at all that these are not regular pancakes with regular flour. I am not great at working out recipes for myself so I was inspired by the Wholesome Yum Blog and their approach to low carb pancakes, and just made a few slight adjustments. What I loved the most about these pancakes was just how much they taste like a regular pancake but they are keto friendly, low carb and naturally gluten free. They also only take a few minutes to prepare with just a handful of ingredients, more than likely things that you have in your cupboards too.

    Why I love my pancake maker!

    To cook them we are lucky enough to own a pancake maker, the Electric Party Wok and Pancake Maker Set of 6 Woks and Wooden Spatula Non-Slip Coating, which is just a pancake hot plate, but definitely worth the investment if you ask me. We use it all the time for making pancakes, as well as making mini omelettes too. If you are a fan of making in bulk and freezing items such as pancakes and omelettes I definitely suggest adding one of these to your kitchen.

    Ingredients

    ½ cup of Almond Flour

    1/8 cup of Coconut Flour

    1 tbsp of Stevia (or sweetener of your choice)

    ½ tsp of Gluten Free baking powder

    3 Eggs

    3 tbsp of Coconut Almond Milk

    ½ tsp of Vanilla Extract

    A pinch of sea salt

    The BEST low carb pancakes you will ever try

    The BEST low carb pancakes you will ever try

    Prep Time: 5 minutes
    Cook Time: 10 minutes
    Total Time: 15 minutes

    Ingredients

    • ½ cup of Almond Flour
    • 1/8 cup of Coconut Flour
    • 1 tbsp of Stevia (or sweetener of your choice)
    • ½ tsp of Gluten Free baking powder
    • 3 Eggs
    • 3 tbsp of Coconut Almond Milk
    • ½ tsp of Vanilla Extract
    • A pinch of sea salt

    Instructions

    1. Add all ingredients into a bowl and whisk until it forms a batter like consistency. If you find it is a little too thick feel free to add a little more milk until you have a consistency you are happy with.
    2. At this point we lightly grease our pancake maker with a dab of coconut oil and ladle mixture into the rings. Heat until bubbles start to form and then flip and cook on the other side. Repeat until you have used all of your mixture.
    3. If you don’t have a pancake maker, melt some coconut oil into a frying pan and add battle until it covers the bottom of the pan. Cook until bubbles start to form and then flip over and cook the other side. Repeat until you have used all of your batter.

    Net Carbs per 2x 3” pancake: 1g

    What next?

    I suggest storing these either in the fridge if you plan on eating them within the next day or two, or you can add a couple to a freezer bag, pop then in the freezer and grab a bag every time you want some more. This makes it so easy.

  • Breakfast, Food

    Strawberry & Vanilla Cupcake Protein Shake

    Who loves Strawberry & Vanilla Cupcakes?

    If you like your morning shake with a little bit of yumminess then look no further, today I have a really tasty strawberry and vanilla cupcake protein shake recipe to share with you. This is one you definitely will not want to live without. Like Strawberries? Like Cupcakes? Then keep on reading!

    Nutrition and what I put into my body is hugely important to me and being lactose intolerant pretty much excludes me from a lot (although in hindsight I am glad because I don’t really want to be putting much dairy into my body anyway.

     

    Why protein?

    Protein is an extremely important nutrient to have in our diets and many of us are not taking on enough protein daily. Protein is vital component for every single cell in your body, it helps to build and repair tissue, you need it to make hormones and enzymes and it it is important for building bones, muscles, cartilage, skin and blood. You body needs protein in relatively large amounts to stay healthy because unlike carbohydrates and fat, protein is a macronutrient and you body has no reserves to pull from when you are running low. This is why a daily protein shake can be so beneficial to your health.

    When protein is digested it leaves behind amino acids which are essential for your body and a complete protein will provide your body will all the amino acids your body needs. A protein rich diet comes with a whole raft of health benefits including curbing hunger by making you feel full, building lean muscle and helping you to maintain a healthy weight.

     

    Protein shakes & me

    I try to stay consistent and have a protein shake every day, usually with or after my breakfast and it helps to keep me full all day long. My usual favourite is a chocolate peanut butter cup or my cherry bakewell inspired shake. For todays recipe I stepped a little outside my comfort zone (because that is where the magic happens) and created this yummy strawberry vanilla cupcake flavoured protein shake.

     

    shake

     

     

     

    Strawberry Vanilla Protein Shake Recipe

    Ingredients

    • 1 handful of strawberries, either fresh or frozen.
    • 1 handful of banana.
    • 250ml of coconut almond milk (or any non dairy milk of your choosing).
    • 1 scoop of It Works vanilla protein shake powder.
    • 1 tsp of agave nectar (or Manuka honey for any non-vegans).

     

    Method

    The method is simple – throw it all into your blender and blend until smooth. We used to use a Nutribullet but we are now big fans of the Blend Active.

     

    This shake is absolutely amazing and here is why:
    • Tastes just like a strawberry cupcake.
    • A complete protein so it nourishes you body with 9 branch chain amino acids.
    •  Dairy Free.
    • Gluten Free.
    • Soy Free.
    • Vegan.
    • Plant based.
    • Non-GMO (Meaning no ingredients are genetically modified).
    • 15g of organic plant based protein (Sprouted brown rice & yellow pea).
    • Only sugar is the naturally occurring sugar in the fruit.
    • 5g of Carbohydrates.

    It is clean, healthy and everything your body needs. Stay tuned for my Peanut Butter Cup and Cherry Bakewell inspired shakes coming soon!

     

  • Food, Snacks & Sides

    Super Quick Guacamole

    Why you should be making your own Guacamole

    Guacamole is hugely popular these days, with the variations of Mexican food slowly but surely showing up here. You can pick up shop bought Guacamole from almost any food shop these days but are they any good for you? Should we be making this unbelievably easy dip ourselves? Read on to find out more.

     

     

    Avocado has been demonised for too long

    If you follow a weight loss diet plan you might be shuddering at the mere thought of consuming an avocado, because many weight loss programmes are wrongly advising us to cut out fat, all fat, any fat. Avocado is filled with heart healthy, brain fuel fats that we definitely do not want to be cutting out of our diets!

     

    Scientific research has backed up this and aid our bodies in so many different ways. Here are some reasons that you might want to give the avocado another try:

    • Incredibly nutrious including vitamans K, C, B5, B6 and E, as well as Folate and potassium.
    • They also contain magnesium, manganese, copper, iron, zinc, Vitamin A, THiamin, Riboflavin and Niacin
    • Contain more potassium than banana’s
    • Filled with heart healthy mono-unsaturated fats
    • Jam packed with fibre
    • Can help to lower cholesterol levels
    • Low carb
    • Loaded with antioxidants
    • Limited evidence suggests they may be beneficical in preventing cancer
    • May relieve the symptoms of Arthritis
    • Some evidence suggests they may help you lose weight

     

    Wow, that’s some pretty big accolades right there. Can you see why you absolutely need to be incorporating avocado into your diet? This quick and easy homemade guacamole recipe uses just avocado and lemon juice and is completely delicious. Also you can whip it up in just a few minutes. No more shop bought guacamole jam packed with things you definitely don’t want or need in your diet.

     

    guacamole

     

    Super Quick Guacamole

    Ingredients

    1 Avocado

    ½ a lemon (or lime)

     

    Method

    • Juice the lemon
    • Remove the skin and stone from the avocado.
    • Blitz together in a food processor until smooth.

     

    This recipe is the perfect addition to shop bought guacamole which is rammed with preservatives. Healthy, natural and oh so good for your body.

    guacamole

  • Food

    Cooking with Oils: The Good, The Bad, The Ugly

    Cooking with oils; How to make an informed decision?

    When it comes to cooking oils there are a number of different choices and it can be really difficult to know which one is right for you. Not a week goes past where we aren’t giving conflicting evidence about what we should be doing to protect our health. Once upon a time the best thing you could do was add olive oil to your diet, now you shouldn’t cook in olive oil because when heated to high temperatures it can become carcinogenic and therefore becoming unstable and creating cancer causing compounds. I don’t know about you, but sometimes it can be really difficult to separate the facts from the fiction! So today we have decided to go through some of the most commonly used oils and decide whether they are The Good, The Bad or the downright ugly!

     

     

    The Good

    Coconut Oil

    Step back, we have a winner! You you hear about it just about everywhere and coconut oil is the clear winner. Coconut oil is made up of more than 90% fatty acids and saturated fat which makes it extremely heat resistant. As many oils become unstable when heated, therefore letting off those nasty cancer causing compounds, coconut oil is the better option. Now all oils can potentially become unstable when heated to extremely high temperatures, but some are better at coping with it than others.

    Coconut oil is also noted as having some health benefits as well, including Lauric acid, which can help to kill bacteria, and in some studies has been noted at lowering cholesterol levels in the body. Other studies have noted that coconut oil can temporarily raise the body’s metabolism which can help towards losing weight especially around your midsection. If those benefits weren’t enough, it smells and tastes great too.

     

    Butter

    Hold the phone … butter is back? Guess you heard that right, butter has returned! Remember that we’ve been being told that butter is bad for us, it’s making us fat and it’s giving us all heart attacks? Well it turns out that might not have been as true as we first thought. In fact many studies have shown that butter from grass fed cows contains essential fatty acids as well as vitamins A, E and K. Butter can be used in cooking and many studies now show that there is no link between saturated fat and heart disease.

     

    The Bad

    Olive Oil

    For years we were told Extra Virgin Olive Oil was the way forward, and while we can’t deny its heart healthy benefits, it isn’t always the best oil to use when it comes to cooking. When heated Extra Virgin Olive Oil can become unstable and potentially release those nasty cancer-causing compounds you do not want in your diet. That’s not to say you should be avoiding extra virgin olive oil completely, instead use a different oil when cooking at high temperatures and use your Extra Virgin Olive Oil in dressings, dips and even sauces. You might even want to put a little on your salad. Extra Virgin Olive Oil in this format has an abundance of health benefits, including raising your good cholesterol and low in your bad cholesterol.

     

    Avocado Oil

    Avocado oil is another healthy oil which has a similar makeup to olive oil. It is made up of mostly mono-saturated fats with a small amount of saturated and a tiny bit of polyunsaturated fat. Because of its makeup avocado oil should be avoided cooking at high temperatures however it is perfect in many cold dishes just like olive oil.

     

    Nut Oils

    There are many nut oils available on the market including toasted nut, peanut, macadamia and hazelnut. All have their own distinct flavours and tastes but none of these should be used for cooking, mainly because they are full of polyunsaturated fats. These oils become unstable when cooking at high temperature with the only exception to this rule being the macadamia nut oil, which can be used for cooking but only when cooking at a low temperature.

     

    oils

     

    The Ugly

    Palm Oil

    I’ve somewhat unjustly put palm oil under the ugly as isn’t necessarily a whole lot worse than some of the other oils which shouldn’t be heated (and read down further to find the real ugly. That being said, there have been some reports and studies looking at the health implications of ingesting palm oil. Palm oil is in a lot of our food and is made up of mostly saturated and mono-saturated fats which does make it a good oil for cooking. However, health wise it has been linked to heart disease and cancers – which immediately makes it a no-no in my book. Another issue and the reason I have put it under the Ugly is its sustainability factor. The popularity of palm oil has caused large areas of vegetation are being demolished so that these type of palm trees can be grown there instead and unfortunately that means destroying the natural environment for orang-utans, which are an endangered species.

    Find out the real ugly…

    These following oils should not be used in cooking. The list below is a number of oils which are genetically modified and highly processed vegetable oils. You should be avoided genetically modified products at all cost and 90% of the corn and soybean produced now is genetically modified. Canola oil is another that needs to be avoided as it is 100% genetically modified. Studies have shown that ingestion of these oils can potentially lead to serious illnesses such as cancer, heart disease and strokes. This could be because they contain a large number of trans fats which are highly toxic to the body. No matter how inexpensive they are or what they claim on the label, you must avoid these oils at all costs.
    • Rapeseed oil
    • Canola oil
    • Safflower oil
    • Rice bran oil
    • Soybean oil
    • Corn oil
    • Sesame oil
    • Sunflower oil
    • Cottonseed oil
  • Dinner, Food

    Halloumi, Sweet Potato & Spinach Curry

    Quick, Easy & Tasty Halloumi Curry

    One of the things that we agree on in our house is that we both really love a curry, but we both have very different tastes and food habits, especially when it comes to curry. With me being a meat eater, Ray being a vegetarian and us both largely keeping to a low carb diet, we can sometimes find it difficult to create meals, but this one is the perfect compromise. This is perfect for vegetarians and if you wanted to make this vegan I would suggest swapping the Halloumi for a vegan cheese, our favourite being the Violife brand which has a comparable Mediterranean cheese.

    The how and the what!

    Ingredients:

    • Onions.
    • Lucy Bee Coconut Oil.
    • Curry Paste.
    • Peas.
    • Halloumi.
    • Unsweetened Almond Milk.
    • Spinach.
    • Coconut Rice.

    Method:

    1.) Saute the onions (I use coconut oil)
    2.) Soften the sweet potatoes in boiling water
    3.) Add 2 teaspoons of curry paste to the onions
    4.) Drain the potatoes and add them and the peas to the onions
    5.) Add the halloumi and coat in the mixture
    6.) Add a drizzle of almond milk and stir
    7.) Add the spinach and cook through
    8.) Cook coconut rice and serve.
    halloumi