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Category: Recipes

9 Natural Remedies to Help a Sinus Infection

Posted: Mon, 22 January 2018, 16:12

Sinusitis

Sinusitis is the infection of the sinus and typically occurs when excess mucus develops or there is a blockage of the sinuses.

Causes of Sinusitis

Unfortunately, there are many ways in which sinusitis can be caused and so it can be hard to pinpoint exactly what is causing your own personal flare up.

The causes for this excess mucus or blockage to the sinuses can be from an active cold or flu, an allergy such as hay fever, a bacterial imbalance, a virus, or a reaction to a toxin such as breathing in environmental toxins like pollution, or cigarette smoke. It can also be caused by a deviated septum or the small hairs (cilia) in your sinuses that help move mucus out not working properly.

If sinusitis becomes a constant struggle, I advise you to visit your doctor or nose specialist to help find out the underlying cause.

Symptoms of a Sinus Infection

They include but are not limited to:

Face tenderness

Pain in the face, sinuses, and behind your eyes

Sinus pressure

Nasal congestion

Runny nose

Headache

Sore throat

Fever

Fatigue

Nasal discharge


Vegan Lasagne

Posted: Wed, 20 December 2017, 10:21

I know what everyone’s thinking - another complicated Vegan Lasagne, but let me stop you right there and allow me to quickly tell my story. How I always refused to make it because it just sounded very elaborated, complicated and time-consuming. Maybe I’ve been living under a rock but I was surprised to realise how easy and handy it turned out to be. This is the recipe to go for when you just want to cook something that looks spectacular, yet it is really easy to make without compromising any of the taste. And yes it's 100% Vegan!

It all happened because I was invited to a Christmas Party with my friends this year and we all had to bring our own dish to share. This honestly sounded like a terrific idea; except I didn’t have a clue what to make. My friend suggested Lasagne, which immediately made me reply with a solid NO! As it was very complicated and we wouldn’t have enough time nor patience for it. She insisted and we decided to proceed with it. Voila - it turned out to be simpler than expected and veganising it wasn’t an issue at all! It turned out two other couples brought Lasagne as well to the party. One was Vegetarian and the other two were Vegan. Ours was the favourite one of course (some modesty please) and here is the full recipe:


6 Natural Remedies to Stop a Cold in its Tracks

Posted: Tue, 19 December 2017, 14:51

It’s that time of year again when the sniffles are threatening us with their arrival and the scratchy throats, tickling coughs and the runny nose are never too far off.

Being sick is never fun, and whilst it’s true that sometimes you just have to let viruses run their course, there are proven natural cold remedies that can help you feel better and alleviate some of those bothersome cold and flu symptoms.

Whilst there’s no instant miracle cure, using these remedies to take preventative measures against getting sick as well as at the first sign of a cold will help you feel better fast.

And so, without further ado, here are my 6 Natural Remedies to Stop a Cold in its Tracks

No. 1 - Olive Leaf Extract

Pretty much everyone is familiar with the health benefits of olive oil, but another part of the olive tree that is less known about is the olive leaf.
Olive leaves provide incredible health benefits, including amazing immune system support.

These humble leaves offer antifungal, antiviral and antibacterial activities, making olive leaf extract incredibly effective for battling microorganisms like fungi, bacteria, and viruses.
Thanks to these antiviral properties, olive leaf extract is able to help fight off the common cold and even battle viruses that are known to cause respiratory infections and the flu.

Try Comvita Olive Leaf Extract to help you this winter. 


Fire Cider is a popular herbal folk remedy made from a combination of apple cider vinegar that has been infused with herbs such as garlic, onion, ginger, turmeric, horseradish, and hot peppers; but there are heaps of other herbs that can be thrown in for added benefits or flavour.
Because this is a folk preparation, the ingredients can change from year to year depending on when you make it.

Fire Cider is one of the more pleasant and easy ways to boost your health and immune system, plus it also helps to stimulate digestion and improve your circulation – not a bad time of year for that!

How to Take Fire Cider:

- straight by the spoonful

- mixed with warm water, honey and lemon

mixed with vegetable juice, lemonade or orange juice

- used in place of vinegar in salad dressings and condiments

- drizzled over salads, steamed veggies or greens

- added to soups, stews or chillis

- used in marinades for example with tofu or tempeh

- and it can even be added to cocktails like a Bloody Mary for a dash of health boosting goodness.

Personally I like to take a tablespoon each morning in the winter to help ward off any viruses going around – plus it warms me up from my head to my toes!

Fire cider is especially great if you feel any tickle at the back of the throat or the sniffles coming on.
Simply take 1 to 2 tablespoons at the first sign of a cold, and then repeat every 3 to 4 hours until symptoms subside. 


Emma’s Easy Peanut Butter Choc Chip Cookies

Posted: Mon, 18 December 2017, 15:55

Recipe by Emma McHugh in our Cornelscourt Store:

I make these Peanut Butter Chocolate Chips every year around Christmas because they’re so quick and easy for when you may have those last-minute guests, even as a home-made Secret Santa present or when you feel like eating unacceptable amounts of cookie dough! They have an amazing crispy and chewy texture and are ready in only 30 minutes. Share with friends or challenge yourself and eat them all in one sitting.

Ingredients:

 Method

  1. Preheat your oven to 180 degrees Celsius (160 for a fan oven) and line a baking sheet with parchment paper.
  2. Mix the ground flax and water to make your vegan egg and let sit.
  3. Next, beat together (with a hand beater) the sunflower spread and peanut butter until light and fluffy.
  4. Add your vegan egg, vanilla extract and sugar until combined.
  5. Sift in your dry ingredient s and work together until a dough has formed
  6. Add in all your chocolate chips and a pinch of salt for taste.
  7. Roll into small balls and place at least 2-inches apart on the tray.
  8. Bake for 11 minutes. They’ll look soft and slightly under done as you take them out but they continue to cook on the tray so leave to cool for at least 15 minutes!

Lauren's Healthy Chocolate Fudge Brownies

Posted: Mon, 18 December 2017, 12:34

Our Nourish Bake-Off Winner Lauren Enright is back with another delicious recipe! She has kindly allowed us to share it with you all so you can treat yourself and your nearest and dearest this Christmas!

This recipe is Paleo, Vegan, and Coeliac friendly and makes 16 brownies in total. Just make sure you save one for yourself before everyone snatches them up! 

Ingredients

Method

  1. Pre-heat the oven to 180 Celsius (160 fan)
  2. Peel and cube the sweet potato and steam it until it is easily pierced with a fork
  3. Meanwhile, put all of the other ingredients (minus the dates) in a large mixing bowl and stir.
  4. Place the dates and cooked potato into a food processor (or strong blender) and blitz until smooth.
  5. Pour the puree into the bowl containing the other ingredients and give it a good mix.
  6. Transfer the mixture into a lined baking tin and place in the oven.
  7. Bake until you can pierce the bake with a fork and remove it completely dry. This should take 25-35 minutes.
  8. Once removed from the oven leave to cool for 20 minutes. The sweet potato needs this cooling time to stick together.
  9. Cut into 16 brownies and enjoy cold or heated. I also topped my brownies with cacao nibs for some added crunch ?? These will last 5 days in the fridge once you keep them in an airtight container.

Bake Off Winner - Lauren's Paleo Choc Chip Cookies

Posted: Wed, 08 November 2017, 17:27

Ingredients: 

100g almond flour

2 tbsp coconut flour

1 tbsp milled linseed/flaxseed

1/2 tsp baking powder

1 tbsp coconut sugar

1/2 tsp ground cinnamon

2 tbsp coconut oil

2 tsp organic honey

1 large egg

60g chocolate (broken up into little chunks) (I used Loving Earth Mylk)

Dash of milk/ milk substitute (I used Almond Dream)

Pinch of Himalayan salt

20g chocolate/vanilla protein powder (optional)

Method:

Preheat the oven to 180 degrees Celsius.

In a large mixing bowl, combine all of the dry ingredients excluding the chocolate.

Place a small saucepan on low heat and add the coconut oil and honey. Stir until the mixture had melted and combined (do not let the coconut oil heat up too much).

Pour the wet mixture into the bowl with the dry ingredients, add the egg and combine.

Pour in small amounts of the milk whilst stirring continuously until you get the consistency of cookie dough.

Add in the chocolate chunks until they are evenly distributed. throughout the mixture.

Put some baking paper on a tray and roll up teaspoon amounts of the dough into balls. Place your dough balls on the baking tray and flatten them.

Put the cookies in the oven for 10-12 minutes.

Once cooked, removed your cookies from the oven, allow them to cool and enjoy :)


Vegan Chocolate Ice Cream

Posted: Fri, 20 October 2017, 11:46

For a long time, I have been experimenting with various recipes in an attempt to create a healthy ice-cream alternative that is banana-free, and I think that I’ve finally cracked it! While I am a long-time admirer of the incredible properties and versatility of bananas, I never grew accustomed to the taste. I have found, however, that I am not the only one so hopefully this recipe will end my fellow banana-resisters' struggle!  

 

This ice cream is incredibly easy to prepare and is packed full of greens, magnesium and protein making it the perfect treat that can be enjoyed at any time of the day; even breakfast! It’s also a great (sneaky) way of getting the kids to eat more vegetables.

 

I find Nuzest Clean Lean Protein works the best as it has the creamiest taste and it's easy to digest making it ideal for younger or sensitive tummies. I have used chocolate protein in this recipe, but I have tested this with vanilla and it’s just as delicious! Feel free to get as creative as you want with toppings as well - I've listed a few of my favourite options below. So without further ado, I present to you my banana-free “nice-cream”


Shane's Vegan Banana Bread

Posted: Fri, 13 October 2017, 09:51

I’ve played with this recipe a lot over the last year. I’ve adapted it for the better over time from two original recipes, and a combination of a non-vegan recipe & a vegan one; the best of both worlds if you will. The original recipe contained eggs and butter but having adapted this to be vegan-friendly you really do not miss them; Trust me. I am not a vegan and I’m a huge cake, pie and bread fan.

The bananas create more than enough moisture to this bread that the eggs just aren’t needed for binding and the sunflower oil works as the perfect butter replacement.  

I love feeding this to vegans and watching their eyes light up in delight… if I haven’t eaten it all myself.


Cappuccino Protein Balls

Posted: Wed, 27 September 2017, 17:47

There are two things that I cannot go without – coffee & chocolate! My favourite treat is a cappuccino with coconut milk; its creamy coffee goodness in a cup.. which got me thinking – could I optimise the nutritional benefits of this combination while keeping that amazing taste? Yes, in a cappuccino protein ball!

For this recipe I have used Coconut Manna which is basically the holy grail of vegan cooking. Packed full of protein and free from cholesterol and trans-fats, it is perfect for post-workout recovery, providing a steady release of energy while on the go, or for satisfying a sweet craving. If you’re not a coffee lover, why not try this recipe out with your favourite protein flavour and let us know how it tastes!


Vanilla and Coconut Chia Oat Pudding

Posted: Fri, 22 September 2017, 09:14

This recipe is so easy to get used to incorporating into your daily routine to ensure your breakfast is more than nutritionally adequate. It meets your protein, fibre and nutrient needs to set yourself up for a high energy and focused morning... until your next feed - lunchtime! give it a go and let us know which toppings you opted for.

 

Ingredients:

5 tbsp. or 40g of jumbo oats

2 tbsp. of chia seeds

2 scoops of NuZest vanilla protein powder

½ tsp ceylon cinnamon (optional)

1-2 medjool dates (optional for sweetness)

1 kiwi

Ecomil or Rude Health coconut milk

Additional toppings: coconut chips (plain or toasted), Coyo yoghurt, mixed berries, maple syrup. 


15 Seriously Good Autumn Inspired Healthy Recipes

Posted: Thu, 14 September 2017, 10:26

We are midway through September now, can you believe it? Soon the leaves shall start to fall, the colder weather will be upon us and the pumpkin spice mania shall be in full force.

As we fast approach the autumn season, the cozy sweaters are starting to come out, the warm turmeric lattes are on the rise and the evenings are getting darker. The cooler temperatures also mean the annual arrival of warm comfort foods, like hot oatmeal in the morning and hearty stews in the evening.

Within this blog I have collected together 15 seriously good autumn inspired healthy recipes to help satisfy your cravings and delight your autumn-flavour demanding taste buds. Enjoy!

Breakfast

No. 1 - Pumpkin Spice Chia Pudding – Green Evi (vegan)

Are you one of those people who are short on time in the morning? Plan ahead and make this pumpkin spiced chia pudding from Green Evi. It’s filled with good things like cinnamon, nutmeg, ginger, and omega-3 rich chia seeds. What’s not to love?
This chia pudding is amazing for breakfast or as a healthy and filling snack. If you are also a pumpkin spice lover, you have to try this!


No. 2 - Pumpkin Spice Overnight Oats – Rawmazing (vegan)

You’ll find no shortage of oatmeal recipes featuring the flavours of pumpkin pie, but I really love this one from rawmazing because it’s really simple, can be made in advance, and is made with super nutritious ingredients. The addition of chia seeds adds protein, omega 3 fatty acids, fibre, and heaps of vitamins and minerals.

And feel free to switch it up with a handful of dried fruit like mulberries, raisins or goji berries; or add a dash of maple syrup or coconut nectar for extra sweetness.
And for those who follow a raw vegan diet, or have trouble digesting grains, try sprouted oats. Super simple to make and super nutritious- the perfect combo.
It also doesn’t involve any cooking, so for those of you who hate to cook, we have a winner.


June has arrived and the BBQ season is soon to be upon us people! Horrah!

Now for any vegans or dairy-free folk amongst us; or for anyone seeking to help feed a vegan friend this summer, fear not - this blog shall help you out.

If you’re planning on having or attending a BBQ this summer, think twice before heading straight to the super market’s ready-made salad section to feed those hungry mouths and check out my Top Vegan Barbeque Recipe Picks instead!

These 14 delicious, colourful, flavoursome and healthy options are perfect to whip up and bring along instead!


No. 1 - Vegan Mega Burger with Seitan – Vegan Sandra

No. 2 - Easy Grillable Veggie Burgers – Minimalist Baker

No. 3 - Smoky Barbecue Carrot Dogs – Vegan Sandra


Butter Bean & Roast Tomato Salad

Posted: Fri, 21 April 2017, 11:27

Butter beans, as their name suggests have a rich creamy texture and taste which can be used in all manner of stews, curries, salads and pates. Cooked from scratch (or tinned) they are very satisfying as a main meal or side dish, packed with fibre and protein. Dried butter beans need to be soaked overnight in cold water. Refresh the water after soaking and boil in a pan with a bay leaf and/or a strip of kombu which assists in the digestion of most dried beans. Cooking time can vary according to the quality or age of the beans but generally take at least an hour simmering on a medium to low heat. Test them towards the end of cooking and remove from the heat before they start to break up.....

 


12 Bunny-Approved Vegan Easter Chocolate Treat Ideas

Posted: Thu, 06 April 2017, 10:18

With Easter just around the corner, you may be in the midst of a hunt for the perfect vegan chocolate egg or sweet treat for yourself, a friend of a family member.

With vegan friendly options and alternatives popping up all over the place nowadays (horray!), you can now easily find yourself some super tasty chocolate treats.
But do you know what's even better? Being able to get a hold of some equally amazing ingredients to make your own healthy indulgencies!

To save you the trouble of hunting for the best vegan and gluten free delights out there, I’ve already done it for you!

Here are 12 Bunny-Approved Vegan Easter Chocolate Treat Ideas, all of course coming highly recommended by the Easter Rabbit himself ;)

Loving Earth

For the moments in life when only chocolate will do (and there are many!), Loving Earth organic vegan chocolate is the perfect pleasure.

A wickedly decadent healthy treat, this chocolate is dairy free (and vegan friendly!), is sweetened with organic coconut nectar (a natural low GI sweetener), contains no refined cane sugar, and is chocolate in its purest, richest, most essential form. This chocolate is uncooked and unprocessed, using unroasted Cacao Beans, meaning that their natural wealth of phytonutrients remain fully intact.

For those of you who have turned vegan or have given up dairy for health reasons, this is one sweet treat to keep you safe from the feelings of missing out when it comes to seasonal chocolate fests like Easter!

Now although I highly encourage you to munch your way through their divine selection of flavours individually, alternatively you can try some chocolate based Easter-y recipes like these:


Fermentation is one of the oldest forms of preservation.
Vegetable fermentation helps to transform a simple raw vegetable into something infinitely healthier and even more delicious.

How is this achieved?

The transformation owes everything to the microbes in the soil that the veggies are grown in and the sugars present in the vegetables.

During fermentation, microorganisms including bacteria, yeasts or moulds break down complex molecules into simpler substances. Given the right conditions, the bacteria kick-start fermentation by feasting on the vegetables natural sugars and converting them into a variety of things including lactic acid, carbon dioxide and a tinsy amount of alcohol.

This not only transforms the chemical composition of the food, but also enhances its nutritive value.

Fermented vegetables are so good for you and your gut health; they really should be eaten daily.

Not only do they aid in digestion, healing the gut, and boosting the body’s ability to absorb more nutrients from your food; they’ve also been linked to an increased immune system and an improved mood.

Our bodies are populated with trillions of bacteria, most of which live in our gut and have a huge impact on our overall health.
Our microbiome do so much to keep us healthy, from keeping our good:bad bacteria ratio balanced, synthesising vitamins including Vitamin K and B, enhancing nutrient absorption, regulating inflammation and immunity throughout our entire body and so much more.

That's why I believe that nurturing our guts is the number one thing we can do to boost our overall health and immunity.


6 Top Snacks to Fuel Your Yoga Practice

Posted: Thu, 26 January 2017, 15:10

Strange as it may seem, one of the most frequently asked question when it comes to yoga is actually what do I eat before class?

As with any exercise, you really want to avoid eating right before you head into class, and as a general rule you want to avoid eating anything heavy in the two hours before you plan to do yoga.

If you have ever ignored this advice, you will probably have discovered the reason behind it’s existence.

Yoga can consist of twisting, bending and turning upside-down along with jumping to and from the back of your mat. On a full stomach it's pretty uncomfortable, and sometimes even nauseating to have too much in your belly.

You do however want to go into class with a good amount of energy minus having the pains of undigested food, or the distraction of hunger gnawing at your belly. And that's where this blog comes in with my 6 Top Snacks to Fuel Your Yoga Practice.


Yummy Healthy Oaty Squares

Posted: Thu, 19 January 2017, 12:40

These fruit and oat squares are packed with goodness for a breakfast, snack or lunch box. The contents can be varied according to taste. Maple or agave syrup can be used instead of honey. The dried fruit can include raisins or apricot. Any nut butter, such as cashew or almond would also work well. Two versions can be baked on one tray by simply placing a foil strip between them. This is also a recipe that children will enjoy making and offers a fresh alternative to commercial sugary versions. Store in an air tight container.

This recipe will fill a 23cm baking tray.

 

Ingredients

275g organic porridge oats

4 tbsp. coconut oil

2 tbsp. honey

3 tbsp. ground flaxseed

3 tbsp. tahini or peanut butter*

1 tbsp. pumpkin seeds

1 tbsp. dried cranberries

2 tbsp. dates, finely chopped

1 tbsp. dried figs, finely chopped


Lentil & Mushroom Cottage Pie

Posted: Thu, 19 January 2017, 12:19

Here is a hearty cottage pie, ideal to make with leftovers, which will comfort your soul on a cold autumn evening. Made with cooked lentils and mushroom duxelles* it is topped with a creamy mash of potatoes, carrots and parsley. You can play around with the ingredients; sautéed celery, leeks or onions can be added to the cooked lentils. The mash can be any combination of potato, celeriac, parsnip or swede. Serve with steamed or stir fried kale for a wholesome dinner.

 

Ingredients for the Topping

4 or 5 cooked potatoes

2 or 3 cooked carrots

2 tbsp. chopped fresh parsley

Knob of butter or cream (optional)


For the Filling

150g precooked green or brown lentils (drained)

3 or 4 tbsp. mushroom duxelles

Sea salt and pepper to season

What’s in Season: Irish Winter Foods

Posted: Thu, 12 January 2017, 11:14

Bbbrrr!!!

Winter is here in all its chilly glory, bringing a plethora of wonderful foods for you to get creative with in the kitchen.
These include but are certainly not limited to: beetroot, brussels sprouts, cauliflower, celeriac, celery, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, apples, clementines, cranberries, pears and more.

Within this post we’re going to delve in a little deeper into what veggies are hitting the shelves this season and what you can do with them!

In season: Winter


No. 1 BRUSSELS SPROUTS

Brussel sprouts are small, leafy green buds which resemble miniature cabbages in appearance and belong to the same Brassica family of vegetables which also includes cabbage, collard greens, broccoli, and kale.

Sprouts are exceptionally good for you, providing a rich source of protein, dietary fibre, antioxidants, vitamins, minerals, including manganese, potassium, choline, Vitamin C and B vitamins.

A lot of people think they don’t like Brussels sprouts, but often that’s because they’ve simply been overcooked. An overcooked Brussels sprout will be mushy and smelly and have turned a muted shade of green. What you’re really after is bright green sprouts with a slightly crisp texture and pleasant, nutty/sweet flavour, even after they're cooked.


Butternut Squash Soup

Posted: Mon, 05 December 2016, 15:46

This soup is the essence of autumn with its golden yellow hues and a warming chilli undertone. The butternut squash is vitamin rich, particularly A and C, and is easily transformed by roasting before making a dense, silky soup. Here it is served with a splash of beetroot kvass which gives a sour balance to the natural sweetness of the squash. A dollop of yoghurt is equally good as a garnish.


Milda's Perfect Super-food Bread

Posted: Thu, 17 November 2016, 08:59

Milda was our overall winner of the Great Nourish Bake-off with this fantastically delicious recipe for Vegan, gluten, sugar, lactose, yeast, and egg free Super-food Bread! We couldn't believe just how easy, healthy and tasty this recipe was. A big congratulations to Milda. We hope you love this recipe as much as we do! 

 

Ingredients

1 cup crushed almonds

1 cup sunflower seeds

1/3 cup buckweath grains

1/3 cup millet grains

2 and 1/4 cups gluten free oats (regular oatscan also be used)

1/2 cup linseeds

1/3 cup psyllium husk 

1/4 cup chia seeds

1 teapoon salt

2 tablespoons honey 

1/4 cup coconut oil

2 cups water


Marta's Gorgeous Carrot Cake

Posted: Thu, 17 November 2016, 08:36

''This is my old variation about carrot cake with a twist of Italian mascarpone, slightly changed when I was pregnant and diagnosed with gestational diabetes. So it has very low GI, no sugar, only whole wheat or spelt and plenty of veg as it is carrot cake ! If you're looking for dairy free - skipping icing will do the work. Hope you will enjoy that and have a chance not only read it but also bake it as it is super easy and quick!'' 

 

Marta writes her own blog about pregnancy, babies, and living an eco friendly life. You can check out her amazing posts here on mumwaytoshare.blogspot.ie


Sadhbh's Coconut & Raspberry Spelt Scones

Posted: Wed, 16 November 2016, 17:10

Sadhbh was one of our successful entries into The Great Nourish Bake-off. How delectable do these scones look? Perfect for a coffee morning, bake sale, or just topped with homemade jam and whipped cream/ non dairy cream!

 

Ingredients


  • 340g plain spelt flour
  • 1 heaped tsp baking powder
  • 40g caster sugar (or 20g caster, 20g coconut sugar)
  • 50g desiccated coconut
  • 150g vegan butter / Flora
  • 100ml almond milk + 1/4 tsp apple cider vinegar
  • 1 flax egg / 1 egg
  • 1 tsp vanilla extract
  • 2 handfuls frozen raspberries

Pat's Apple & Berry Crumble

Posted: Wed, 16 November 2016, 17:00

 I just love to make to bake with apples this time of year as I have a few trees myself and then there are always friends who ask if I’d like to swop or try some of their varieties.  Coupled with the blackberries available now I’d like to share this crumble with you…

I have been working on this crumble for a while now and experimenting with different forms of sweetener and fat.  I have used an apple sauce sweetened with dates and the apples own sweetness to sweeten the bottom layer of fruit and berries and a little unrefined brown sugar and maple syrup to sweeten and bring a little crunch to the top crumble layer.  


Kate's Seed & Cacao Bites

Posted: Wed, 16 November 2016, 15:28

When Kate entered our Great Nourish Bake-off, we fell in love with her blog Nutritiouslykate. Her recipes are super healthy and tasty, and simply bursting with colour. 

These Cacao and seed bites are a tasty little guilt free treat to enjoy with a cuppa! Take it from us they're amazing- we've tried them! 

 

Ingredients

 

Base

60g of pumpkin seeds

60g of sesame seeds

100g cashew nuts

100g desiccated coconut

2 tbsp honey

2 tbsp tahini

Topping

2 tbsp raw cacao powder

2 tbsp honey

50g coconut oil


Raw Chocolate Orange Cheesecake

Posted: Fri, 11 November 2016, 11:17

This is a raw, gluten and dairy free dessert which has a subtle note of orange. The base of hazel nuts and figs adds bite to the soft cashew /cacao topping. Maple syrup provides subtle but perfect sweetness. 

A fantastic dinner party or better still, Friday night in indulgence! 

 

Ingredients

 

Ingredients For the topping

150g pre-soaked raw cashew nuts, drained

2 tbsp. raw cacao powder

2 tbsp. maple syrup

2 tbsp. coconut oil (melted)

1 tsp. vanilla extract

Pinch of salt


9 Healthy Halloween Treats

Posted: Thu, 27 October 2016, 09:40

It’s coming up to Halloween, and you know what that means? - Plenty of frightfully fun recipes are to be made!

I’ve collected 9 super fun and ghostly Halloween recipes from around the web to help inspire you during this spooky season.
Whether you’re planning a party or just want to add a little fun to your family or friends dinner, these recipes are guaranteed to put everyone in the Halloween spirit!


7 Easy and Tasty Pumpkin Recipes to Make This Autumn

Posted: Thu, 20 October 2016, 09:39

After writing my previous post on Autumnal soup recipes, I went a bit pumpkin mad and used up every pot, pan, mixing bowl and kitchen aid to create a multitude of pumpkin related foodie creations.

Whilst I’m the first to admit my food photography is not up to scratch, I couldn’t resist sharing the pumpkin love (and poor quality photos!) with you all.

So why pumpkin you may ask?

Well besides it being in season right now, pumpkin is very versatile with its flavour and texture, making it an amazing ingredient to use in cooking, baking, puddings, dips, spreads and so on.
It’s wonderful roasted, baked, sauted, pureed and added to sweet and savoury dishes. It can be disguised into many dishes, making it easy to sneak in that extra veggie portion here and there.

Pumpkin is also jammers packed with vitamins, minerals, fibre and antioxidants, most noticeable from its beautiful golden orange colour.

So let us fully embrace Autumn with the autumnal flavours of pumpkin and pumpkin spice in these Pumpkin recipe ideas!


4 Belly Warming Soups to Nourish You This Autumn

Posted: Thu, 13 October 2016, 08:31

Personally, just the sight of pumpkins in my local market has me skipping through the market stalls and donning a cosy autumnal scarf; but October isn’t just about Pumpkins, ghosts and goblins. It’s about vibrant, colourful and most importantly, nourishing Autumn foods.

Autumn is the season of warm, earthy colours like deep greens, dark yellows and brilliant oranges, and you know what that means? Soup season has arrived!

Here we have 4 fantastic soup recipes for you to give a whirl to keep your bellies warm this change of season

First up we have:

No. 1 - Creamy Pumpkin and Turmeric Soup

With the change of season, it’s not uncommon for those pesky bugs to leer their ugly heads and try and grapple your sinuses to the ground; so the answer is? Turmeric.

Curcumin is the pigment in Turmeric that produces the beautiful yellow colour that you see, and it is this colour that does wonders for the immune system.
Turmeric is well known to be a great anti-microbial, with much scientific research to show that it can inhibit pathogenic bacteria, viruses and fungi, meaning it can really help ward off those unwanted colds and flus.

That combined with the rest of the immune boosting ingredients found in this creamy pumpkin soup makes it a show-stopper of an Autumn soup to try out. Here’s what you need:


Healthy Snack Ideas for Kids (and Adults)!

Posted: Thu, 06 October 2016, 07:06

For those of you looking for healthier snack ideas for your kids, you’ve come to the right place!
Here I have gathered together a collection of healthy kid friendly snack recipes that look and taste super delicious, so your kids won’t even miss those less nutritious choices!

They’re also a lot healthier than many of the snack choices available on the shelves, like crisps, biscuits, chocolate bars and other sweets treats. Whilst these might taste good and give the desired 'sugar hit', these foods are more often than not hugely processed, high in saturated fats, sugar and salt whilst providing very few, if any, nutrients.They should instead be seen as ‘occasional’ treats.

Instead, try opting for nutrient rich foods that will provide a wide array of vitamins, minerals, antioxidants, fibre and healthy fats for optimal fuel to keep your kids energy levels tip top!

Sweet Snack Options

Chewy Sultana Cookies by Deliciously Ella

These chewy and moreish cookies are perfect for nibbling on anytime, from morning till night. They’re nice and sweet, but without containing any nasties.

Granola Bars by The Happy Pear

You can’t go wrong with anything when it comes to The Happy Pear food – I am an avid fan! And these granola bars are a sure-fire hit with the kids (and adults too – myself included!)

They also have two great books, including a section in the 2nd book on feeding young kids, so pop instore and check it out - it's well worth the read, and the recipes are divine!


6 Tips For Developing Healthy Eating Habits In Young Kids

Posted: Thu, 29 September 2016, 09:14

Why is it that some children eat well and make healthy choices, and some are super fussy and have a difficult relationship with food?

Eating can be a much debated and sensitive topic amongst parents, especially when everyone is trying to get their child to eat well and make healthy choices.
It wouldn’t be fair to say that difficult or picky eaters are always a creation of their upbringing, however I believe that very often, our own relationship and attitude towards food can greatly influence children.

Within this blog I will lay out 6 Tips For Developing Healthy Eating Habits In Young Kids

No. 1 - Eat With Your Children as Often as Possible

Children learn by example — so unfortunately if you scoff down junk food in front of the TV, they will soon learn to do the same! Kids like to eat what their parents are eating, especially when they’re young.
Instead of sitting on the sofa, set up the table and enjoy a meal together as a family at least once a day if you can.

This way of eating can also help promote home-cooked meals which are often much healthier and balanced, plus it is more likely to be appreciated when time is taken to enjoy it properly.

Eating together at the table can also encourage social interaction and connection, so turn off the T.V and enjoy each other’s company and the good food.


How To 'Veganise' Your Baking

Posted: Fri, 23 September 2016, 16:09

Every time I bake something Vegan I get the same response “wow it doesn’t even taste vegan” and there’s only one answer to that – vegan baking isn’t any less tasty or dry than regular baking. You just need to know how and what to substitute with.

Veganism is without a doubt increasing in popularity. There are so many benefits to baking vegan goodies, however many remain reluctant to try out of fear of the unkown. But no need to panic, as I have written a full disclosure on how to ‘veganise’ your favourite recipes, substituting any egg, honey or dairy products without compromising on flavour and texture.


Red Lentil Pizza (GF, Vegan Friendly)

Posted: Fri, 23 September 2016, 11:07

When you think of pizza, what's the first thing that comes to mind? Well, I know for many (myself included) it's 'heaven on earth' , but then what do you think of? An occasional treat? High fat? Unhealthy?

This seems to be the opinion of many, however what if I told you I had created a super healthy, high fibre, high protein, absolutely delicious version of the classic favorite? 

What if I also told you that it was far easier to make than traditional homemade pizza? There's no dough, no rising, nothing. Just blitz it all up, fry like a panacke, cover with toppings and bake for a couple of minutes. 

This is great recipe to make with the kids on a rainy Saturday, or for a bit of casual dinner party fun! It could even be a pretty awesome date night idea... Give it a shot, let me know how it went, and send me pictures as I am so excited to see all of your personal touches! 


Rhubarb and Almond Cake

Posted: Wed, 21 September 2016, 16:33

This is a moist cake made with equal amounts of ground almonds and flour. The rhubarb is caramelised with some ground cardamom seeds and cinnamon. This recipe is for a 22cm loose based tin.


Mexican Vegan Lime Icebox Pie

Posted: Wed, 21 September 2016, 16:02

There is just one thought that crosses your mind when you think about Mexican food, yes you are right, “YUMMY” and you instantly start drooling a little bit.  We all know how popular and trendy Mexican food has become in the last decade. We love getting a nice taco or burrito with homemade guacamole, whether for lunch or a relaxed dinner with some friends or colleagues. But what about Mexican desserts?  Very few people are aware of some of the amazing desserts Mexico has to offer. Let me tell you that Mexican cuisine boasts a massive range of different sweet treats and scrumptious options, which I assure you will not disappoint.

I am sharing a very popular dessert amongst Mexicans, and the best part is, my versions it’s completely vegan friendly! So this is the perfect way to indulge guilt free! The best part about this dessert is how easy it is to prepare - don’t need to bake it! We hope you enjoy and don’t forget to share your pictures with us on Facebook, Instagram or Twitter. Buen Provecho!


What’s in Season: Irish Autumn Foods

Posted: Thu, 15 September 2016, 15:24

With those long summer days falling behind us, and the memory of sweet berries, crisp salads and succulent fresh fruit becoming distant, it’s time to embrace the arrival of a new season.

There is a plethora of yummy foods for you to choose from in autumn, including pumpkins, parsnips, winter squash, sweet potatoes, turnips, apples, pears, figs, elderberries and even cranberries!

It’s time to go wild in the kitchen and whip up some tasty seasonal dishes, like roasted root vegetables, creamy pumpkin soup, caramelized pears and crisp apple and quince pies.

You also probably know by now that buying local and seasonal foods is one of many great ways to reduce your environmental impact, increase the nutrient value of your food, and support local farmers.
Keep an eye out for the following fruits and veggies in your local market or super market and enjoy!


Summer Fruit Squares

Posted: Mon, 12 September 2016, 11:21

We have reached what we know of as the most fickle summer imaginable. If you are like us, and are utterly gutted at the idea of no more picnics, summer puddings, salads and lounging in the park, why not try out this recipe for Summer Fruit Squares?

This is a brilliant recipe which can be easily modified depending on what is in season. If you don't fancy scrounging the final batches of summer berries, why not go blackberry picking and substiute the fruits? You could even use plums or apples for a totally autummnal feel! These oat squares are a treat to enjoy with a tea or coffee or served with yoghurt for a dessert. The tart fruit is the perfect foil for the sweet buttery oat crumble.


12 of Our Best Post Workout Natural Snack Ideas

Posted: Thu, 25 August 2016, 15:41

Post-workout nutrition is crucial to any fitness goals.
During exercise, your body uses the fuel stored in your muscles known as glycogen for energy. After you've pushed out that last rep, your muscles will be depleted of their glycogen stores and in desperate need of being replenished.

After a hard workout, it's very important to eat because you need to refuel your bodies to replace the energy lost during your workout.
Eating or drinking something that combines protein and carbohydrates up to 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.

Here are 12 of our Best Post Workout Snack Ideas to keep you refuelled, strong and healthy!

Check out our Pre-Workout snack tip blog post here!

 

No. 1 - Rice Cake or Crispbread with Tahini and Banana

This snack is ideal for anytime of the day and provides a good whack of carbs and protein.
Spread tahini on to your rice cake or crispbread and top with a few slices of ripe banana for instant energy and satisfaction.

No. 2 - Raw Apple Sandwiches with Almond Butter

Slice up an apple and top it with a tablespoon of your favourite nut butter (almond, cashew, peanut etc.) for an insanely tasty energy boost combining carbs, protein and a good dose of vitamins and minerals. Optional, add a pinch of cinnamon to help balance your blood sugar levels.


Almond Butter Balls

Posted: Fri, 19 August 2016, 10:35

This recipe came about in the form of a beautiful experiment. I had just bought my first bag of coconut flour and was really excited to see what I could do with it. At the time I was completely obsessed with almond butter and had taken up the not so good habit of eating with a spoon out of my 1kg size tub (Look, everyone has their vices!). I was playing around with the absorbency of coconut flour and wondered what the two would be like mixed together.  I chucked a tablespoon of almond butter into a little cereal bowl and started adding and mixing in coconut flour and low and behold the almond butter ball was born! I have now fiddled about with the proportions and added extras to bring you a brilliantly quick, easy and delicious recipe.

These almond butter balls are full of healthy fats, protein, vitamin E, fibre, and antioxidants. They are packed full of energy and make a great work, sport, or lunchbox snack. A really easy recipe that would be great fun for the kids to join in!

 Drop me an email and let me know what you think – I would love to get some feedback!


Double Chocolate Vegan Brownies

Posted: Thu, 04 August 2016, 10:06

Is there anything better than an afternoon cuppa accompanied by a rich, melting chocolate brownie? Brownies are very much a thing of nostalgia for me. They were the first cake I learned to bake at the tender age of five I continued to do so insesantly for the next decade until I became interested in the concept of healthy eating. Since then, I have kept them to special occasions, birthdays, and rainy day treats. Of course I have played around with making healthy versions, and sure, I quite like the raw versions, versions made with dates etc, but we would be kidding ourselves if we were to say they were a direct and completely satisfying substitute to our childhood favorites.

That is until I discovered this recipe. Eating these, you would have no idea that they were healthy(ish). These bad boys are vegan friendly, grain free, and refined sugar free. The major selling point - no ground seeds, nuts, dates, vegetables (I despise sweet potato brownies), pulses - nada. Just gorgeously decadent almond butter, rich dark chocolate and a few other bits and bobs.

Brownie lovers rejoice! Your savior is here! I served these up with strawberries, Nobo ice-cream and a sprinkle of icing sugar but they would be just as good on their own.


Crumbly Everything Cookies

Posted: Wed, 03 August 2016, 11:27

I don’t know about you, but just as I get into work every morning and boil the kettle, I get a hankering for something to go alongside with my first cup of tea of the day. As I’m the type who eats breakfast almost as soon as I wake up, it’s normally been at least a solid hour by the time I’ve made the morning commute and seated myself at my desk, and it just doesn’t feel right to begin the day’s work without a small snack that’s both comforting and nutritious. Don’t judge me. It’s the little things. While I don’t tend to crave something overly sweet or sugary, it most definitely must be crumbly and biscuity. And so came about this creation. 

Each ingredient is chosen with care to be as nutrient dense as possible, so to give sustenance in the time between your morning fix of tea or coffee and lunchtime. With a base of spelt flour, oats and coconut as the dry ingredients, coconut oil and almond butter for healthy fats, and coconut sugar for a touch of sweetness, the final additions are entirely optional. Everything in this batch is a result of what I had at hand after raiding my kitchen cupboards, so feel free to add a little of anything (or everything!) you fancy. For example, you could omit the seeds and cacao nibs and simply increase the chocolate pieces to 100g, or you could add golden raisins for a take on the classic ‘oatmeal raisin cookie’.

This recipe yields a giant load of about thirty biscuits and is perfect to share around the office, for summer picnics in the park with the kids, or to stick in the freezer and bake in smaller batches for an almost effortless homemade treat.


26 Ways to Use Your Jar of Coconut Oil

Posted: Thu, 21 July 2016, 10:41

Coconut oil has suffered from quite a bad reputation in the past, but thankfully that’s now changing thanks to many scientific studies revealing the true make up of coconut and its wide array of health benefits.

With its antifungal, antibacterial and antiviral properties, plus its immune, hormone and healthy cholesterol supporting benefits, coconut oil is one of the most versatile (and tastiest!) substances on the planet!

So with that being said, here’s a list of 26 ways to use your jar of coconut oil!

No. 1 AS A CLEANSER

Perfect for light and deep cleansing and typically done in the evening prior to bed, coconut oil makes an amazing cleanser.

Massage a fingertips worth of coconut oil onto a damp face to cleanse your skin and wash off with a hot facecloth for an amazing clean feel.
For a deep cleanse, do the above procedure but massage into your face for up to 3 minutes. Soak your washcloth in clean, hot water, rinse and hold over your face to gently steam your pores to release the oil carrying the impurities. Allow it to stay until it cools.

If you suffer from acne, you’ll be pleased to know that coconut oil contains lauric acid that works as an antibacterial agent to help with breakouts and clear up your skin.

No. 2 MAKE UP REMOVER

Coconut oil is a totally natural make-up remover and works wonderfully - even on waterproof mascara!
Just dab some coconut oil on a cotton ball and gently wipe your make-up off. Alternatively do the cleansing method as above.


What looks better on a picnic table than a beautifully pasta salad slathered in a blushing pink pesto? Pink pesto you ask? Well once you add beetroot to your pesto you'll never look back. A perfectly subtle sweet and earthy flavour coupled with fresh garlic and toasted walnuts – a match made in heaven. If you want to get the full beauty of this dish, I would suggest roasting your own beetroots but if you want to add pre-cooked shop bought beetroot that will of course work also (Just steer clear of the jarred stuff!)

 

If you don't know how to roast fresh beetroot follow this link where we show you step by step ... click here


How to Roast Fresh Beetroot

Posted: Tue, 19 July 2016, 11:01

There's nothing better than a trip to the farmer's market to see what gorgeous produce I can play around with for the weekend. For me at the moment, I am obsessed with fresh beetroot. I nearly always roast them to produce that sweet, concentrated earthy flavour. If I'm in a rush I may boil them, but it just isn't the same.

Roasting beetroots is incredibley easy, though they can take a while in the oven. This is perfect if your having a lazy afternoon sitting out the back in the sunshine. Roasted beetroot makes the perfect side salad. Simple slice and drizzed with some good quality balsamic vinegrette. Sprinkle over some chopped basic or parsley and taste heaven. Or you could check out our recipe for Vegan Beetroot and Walnut Pesto, a wonderful addition to your fridge. Just stir through pasta to create the perfect summer alfresco meal.


How to Make Matcha Tea

Posted: Tue, 12 July 2016, 15:16

In my last blog we discovered the benefits of Matcha.
To delve a little deeper, let's get more hands on and taste it for ourselves!
In this blog I'll cover how to make Matcha tea and Matcha lattes in a few simple steps.

Let's get to it!

Matcha Tea

Ingredients:

½ - 1 tsp Matcha Powder (depending on required energy levels)

Hot Water (roughly 150-200ml but really it’s down to personal dilution preference) Make sure the water is a maximum temperature of 80°C and never boiling – this will damage the health properties of the tea as well as causing the tea to turn out very bitter in flavour.
The water can be cooler than 80°C if desired.

Directions:

Add the Matcha tea powder to a Matcha tea bowl or into a cup and add a small amount of hot water to the bowl - roughly 45ml or less.

Using a bamboo whisk, whisk briskly in a figure of 8 or an up-and-down direction to make a thick, green paste with no lumps.

Add more hot water to fill your bowl/cup up to the desired level and whisk until frothy.

Sweeten if desired.

I have often used my little mini electric whisk to get the same frothy consistency, and more than a few times I’ve even added it to my blender to whisk it all together!


What’s in Season: Irish Summer Foods

Posted: Thu, 30 June 2016, 13:01

We all know the benefits of eating seasonally — produce is at its peak in flavour and freshness and it's often cheaper too (horray!)
And with Summer making its appearance (every now and then!) the abundance of colourful food in our shopping bags are just begging to be made into summer-time deliciousness!

The berries are shouting out to be squished into sweet and satisying smoothies, crumbles and baked goods; the tomatoes are jumping from the vine to our plates, pleading to be made into salads or topping off a good pizza! - you get the jist!

So with that being said, within this post I’m going to cover just a handful of what seasonal fruits veggies that are hitting the shelves over July and August plus some tasty recipes too!

In Season: Summer

No. 1 APRICOTS

Related to peaches and nectarines, apricots are small loose-stoned fruit that range from pale yellow, through to orange and flushed pink. The ones you’ll most commonly find tend to be golden coloured with velvety skin and flesh.
When they are ripe, their flesh is sweet, soft and juicy with a mildly sweet taste.

Apricots are nutritionally very beneficial as well as being delicious and incredibly versatile.
They contain bountiful amounts of antioxidants, including Vitamins A and C, plus carotenoids, and flavonoids like lutein and zeaxanthin.

Try out these recipes for some apricotty-goodness!

Blackberry Apricot Salad
Apricot Strawberry Smoothie
Stone Fruit Quinoa Salad


How to Cook the Perfect - Brown Cous Cous

Posted: Mon, 27 June 2016, 16:52

Organic Wholemeal cous cous granules have already been steamed and dried which makes them a super quick to prepare ingredient. They are ‘cooked’ by simply reconstituting them in boiling water. For this reason couscous lends itself to absorb flavour if you use stock instead of water. It has a mild flavour itself but comes alive when tossed with the spices and flavours of Morocco or grilled Mediterranean vegetables.

Measurements

It is important to measure the quantities of couscous and water. Most packets recommend a ratio of 1:1 or 1:2; it can vary. I have found 1 cup of couscous to 1 and 2/3 water successful.

The aim is to have a light, dry consistency. If it feels wet, place it on a low heat until the moisture has evaporated.

Remember that it will expand considerably; 1 cup of raw will yield 4 cups of cooked.

Method


1. Measure the required amount of couscous into a dish or pan that can be sealed with a tight lid.

2. Pour over the boiling water and give one stir to mix before placing the lid.

3. Allow to sit for 10 or 15 minutes and then loosen it up with a fork or gently crumble any lumps with your fingers.


Ingredients


40z/100g cooked butter beans (per person)

3 or 4 large vine tomatoes or 8 small cherry tomatoes

1 courgette

5 or 6 garlic cloves

1 tbsp. dried oregano

1 ½ tbsp. organic vegetable oil

1 tsp. balsamic vinegar

Handful of wild rocket leaves

Fresh parsley and oregano to garnish

Salt and pepper to taste.


Japanese Style Short Grain Brown Rice Salad.

Posted: Mon, 27 June 2016, 15:39

This is inspired by the Japanese tamagoyaki which is a slightly sweet omelette rolled in layers and sliced. If time is an issue just make a basic crepe style omelette. The egg mix is thinned with Dashi; a stock made from Kombu and dried fish flakes. It can be omitted if preferred and a small amount of vegetable stock will do.

Ingredients

4 cups of cooked short grain brown rice

200g chestnut mushrooms (or whatever type is available)

1 large green spring cabbage leaf, finely shredded

1 sheet of nori

A small bundle of fresh chives ( with flowers if available)

2 organic/free range eggs

2 tbsp. dashi

½ tsp. sugar

2 tbsp. organic Japanese soy sauce

1 ½ tbsp. mirin

1 tbsp. organic vegetable oil

1 tbsp. sesame seeds


How to Cook the Perfect - Brown Rice

Posted: Mon, 27 June 2016, 15:28

How to Cook the Perfect - Brown Rice

short brown rice

short brown rice

Organic short grain brown rice

Short grain brown rice is one of the most versatile and nutritious staples for your store cupboard. Cooking it, as with any whole grain, takes a little extra time to prepare but the reward comes from making enough to use the following day in a variety of combinations.

Short grain brown rice has a unique nutty flavour with a soft but chewy texture; the key to holding its shape (and not becoming mushy) lies in the method of cooking and the ratio of rice to water.

 

Method

Measure one cup of rice to two cups of water.

1. Rinse the rice under cold running water and drain.

2. Place the rice, measured water and a good pinch of salt in a heavy based saucepan.

3. Bring to the boil before placing a tight fitting lid and reduce the heat to very low.

4. Allow the rice to simmer gently without removing the lid for 35 to 40 minutes.

5. Remove from the heat, keeping the lid on, and allow to steam for a further 10 minutes. This is an important stage which allows the rice to absorb all the moisture and helps to avoid mushiness. Loosen the grains with a fork before serving.

One cup of raw rice will yield approximately three cups of cooked rice.
Serve warm with the recipe of your choice and store any cooled extras in the fridge to use for fillings, salads or stir- fry.


Fragrant Basmati Rice Salad

Posted: Mon, 27 June 2016, 13:27

This salad can be served warm or cold. The classic garam masala gives it a subtle depth of flavour without being ‘hot’.


How to Cook the Perfect - Basmati Rice

Posted: Mon, 27 June 2016, 13:18

Basmati Rice

Basmati Rice

Basmati Rice

Brown basmati rice has a delicate fragrance and most popular in Asian cuisine, marrying well with warm spices. It can be tricky to cook, often turning out too mushy because too much water has been used. I have cooked it with less water than it generally says on the pack; one cup of rice to one and a half cups of water. It should be well rinsed in a sieve under running water and let drain before adding the cooking water or broth.

 

 

Method

  1. Measure the desired quantity of rice, rinse and drain.
  2. Add 1 ½ times the volume of cold water and a pinch of salt.
  3. Bring just to the boil on a moderate heat. As soon as it starts to bubble reduce the heat to very low and place a tight fitting lid on the pot.
  4. Don’t remove the lid or be tempted to stir the rice while it cooks for about 25 minutes.
  5. Remove from the heat, leaving the lid on, and allow it to sit for another 10 minutes before loosening the grains with a fork.
  6. As with all grains it is wise to cook double the required amount to use cold or reheated the following day.

Moreish Vegan, Chocolate Chip Banana Bread

Posted: Thu, 23 June 2016, 12:24

Ah, this cake. I would almost label it as a ‘Friend Winning Cake’, for without fail, every time I have brought this as a party favour I have been asked/begged for the recipe. Maybe my friends like this cake more than they like me. I hope not, but I’d kind of understand.

Inspired by Dana Bueno's recipe on food52.com, we have changed up the ingredients a little bit to make it more healthy eating friendly.

This banana cake strikes the perfect medium between delectably dense and moist, and light and fluffy. The sweetness of over-ripe bananas is balanced by the richness of 80% dark chocolate, meaning that a slice holds its own and doesn't need to be paired with anything else to make the perfect desert, birthday cake, tea-time snack… or breakfast.

Feel free to adjust the sugar as you please. On occasion, I have cut the amount of sugar to 50g for a less indulgent treat, dressed up with a heavenly slather of Keen Vanilla Almond Butter.

Will last for up to five days in an airtight container (if actually it survives that long, uneaten).


In this blog we’re going to uncover the beautifying qualities of a handful of ingredients you have right there in your kitchen, and there’s some real good’ns I tell ya!

So why are we raiding the kitchen cupboards?  I shall explain…

The quality of the ingredients you put on your skin is equally as important as the foods you eat. Since your skin is your biggest organ, anything you put on your skin is going to be absorbed by your body.

Around 70% of what you put on your skin will be absorbed straight into your blood stream, and that includes those nasty toxins found in commercial cosmetics, face washes, lotions and potions.

You wouldn’t eat them, so why would you put them on your skin?

Using natural, chemical-free (delicious) ingredients on your skin is the best way to cleanse, exfoliate, moisturise and detoxify your skin, resulting in brighter, glowing, radiant skin!

So, are you ready to break open the kitchen cupboards and smother yourself in their delicious contents? Good! Then let’s get messy!


Summer Blueberry Pie - Raw, Vegan, and DELICIOUS!

Posted: Fri, 03 June 2016, 09:42

Raw, Vegan Blueberry pie

With the dawn of the summer months, it feels great to liven up meals with unbaked and fresh produce, whilst still making an effort to retain the comfort of traditionally hearty favourites from the colder seasons.

With a raw almond, walnut and date crust, this recipe is a twist on a classic blueberry pie, omitting any need to turn on your oven. The blueberry and maple syrup filling packs a gloriously sweet punch, countered by a slight hint of lemon. If you prefer a more tart dessert, I would encourage you to adjust the sugar and syrup levels, both of which could be halved for a more citrusy flavour. 

 Ingredients:

For the crust:

50g coarsely chopped walnuts

150g coarsely chopped almonds

15g shredded coconut

175g dates

¼ tsp Pink Himalayan salt

For the filling:

2 tbsp corn starch

400g blueberries (fresh is better)

50g coconut sugar

60ml maple syrup

2 tsp fresh lemon juice

Pinch pink Himalayan salt


Going gluten free can be a personal choice, but sometimes an allergy or intolerance means you have no choice in the matter at all!

Wwhether you decided to ditch gluten because you’re intolerant, or if it’s because you’re choosing it for your health, here are 4 gluten free essentials you should absolutely be using.

1. MILLET

Millet is a small yellow grain that is naturally gluten free with a slightly nutty flavour.
It’s an alkalising grain (non acid forming) and is considered to be one of the least allergenic and most digestible grains available. This makes millet an absolute must for anyone with celiac disease, those with a gluten/wheat sensitivity or anyone with troublesome digestion.

Millet provides a great supply of nutrients, including magnesium, potassium, zinc, copper, manganese and B vitamins; plus it provides a good source of protein, fibre and antioxidants, helping to prevent oxidative stress and damage in the body caused by harmful free radicals.

Millet is easy to prepare and delicious to chow down on. Millet can be cooked in a similar way to rice, resulting in a fluffy, nutty tasting nutritious grain that you can use in soups, salads, stir-fry’s, or as accompaniment to main dishes, as an alternative to rice, or mixed into a veggie patty/burger. You can even try it as an alternative to oats! Check out this recipe for Millet Cinnamon porridge.

How to Cook Millet: use 1 cup of millet to 2½ cups water; simmer 20-25 minutes.

Other flavoursome ways of eating this gluten free grain can be discovered here:
My New Roots Seriously Super Cereal
Rosanna Davison Nutrition Avocado Spinach and Millet Superfood Salad
The Kitchn How to cook Perfect Millet Every Time

Pick up a bag of organic millet online or instore or checkout other millet products such as:

Biona Organic Millet Wholegrain Bread
Infinity Organic Millet Flakes
Orgran Gluten Free Rice & Millet Spirals


How To Eat Super Healthy on a Budget

Posted: Thu, 21 April 2016, 09:16

A lot of people believe that to maintain a healthy, well-balanced diet you must spend a fortune; but if you’re doing it right, it’s really not as expensive as you might think - you just need to know how!

Here are my 5 tips and tricks for eating well on a budget:

1. Buy in Season

Supermarket shelves are constantly laden with delicious foods harvested from all corners of the globe, and it’s all too easy to be enticed by juicy ripe fruit from America or colourful veggies from Africa; but the problem is these appetizing foods are often out of season and therefore overpriced.

Food is always going to be easier to grow when it’s in season, making it more abundant, less time-intensive for the grower or farmer, and often more affordable for the consumers.

Buying out of season produce is much more expensive because of the shipping distance, the fuel costs, the growing conditions and the amount of people involved in getting that produce from one place to next.

You can save a lot of money by choosing locally produced fruits and veggies that are in season, plus they’re much more likely to be fresher and contain bountiful amounts more nutrients.

For more info on reasons to eat in season, check out our previous blog here: 5 reasons to eat in season


Scrumptious Ways to use Sunwarrior Protein Powder

Posted: Fri, 22 January 2016, 11:49

It's the last week of our January Sunwarrior offer with a whopping €10 off both Sunwarrior Classic and Warrior Blend 1kg!

With the help of our lovely Nourish team, we have gathered together some mouth-wateringly good ways to show you how you can enjoy your Sunwarrior; but first let me explain what Sunwarrior is....

Sunwarrior Raw Vegan Classic Protein is 100% plant-based made with sprouted and fermented whole grain brown rice protein, whilst Sunwarrior Raw Vegan Warrior Protein Blend combines Raw Organic Pea Protein, Raw Cranberry Protein, Raw Organic and Hemp Seed Protein.
Both contain a balanced and complete supply of essential amino acids, needed for proper growth and healing, cardiovascular function, hormone manufacturing and muscle contraction.

These vegan protein powders are easily digestible, nutrient packed and ideal for health and fitness enthusiasts, in particular, those wishing to increase muscle, lose fat and improve overall athletic performance, or for those wanting to increase their overall protein consumption.

Protein also stabilizes your blood sugar levels allowing a slow release of energy into your cells. This helps to keep your blood sugar levels balanced meaning your moods, hunger and energy levels will remain balanced.

Here are a few ways our Nourish staff enjoy their scoop of protein goodness!


7 Gluten Free and Dairy Free Festive Desserts and Nibbles

Posted: Mon, 21 December 2015, 10:11

Christmas is not Christmas if it doesn’t have the naughty bits!
But who wants a sugar crash or to wind up feeling bloated, sluggish and squishy around the edges?!

Christmas is the time to enjoy yourself with family and friends and to tuck into delicious meals and sweet treats, but if you know that something doesn’t make you feel particularly good then don’t feel the need to over-do it, just enjoy it in moderation. Alternatively, make a you-friendly version.
If you know you’re sensitive to gluten, try making them gluten free; if you know dairy is not going to go down well, make them vegan or dairy free.

There are small things you can do to keep yourself feeling great this festive season rather than feeling constantly bloated and sluggish, and that’s to be self-aware of what you’re putting in your belly.
Keep it clean, fresh, unprocessed and homemade :) 

Here are 7 delicious gluten free and dairy free festive desserts and nibbles to keep your sweet tooth content and your belly smiling from inside out.


With Christmas just around the corner you may be in need of some Christmas recipe inspiration to help pin down your Christmas Meal Plan this year.
Perhaps you have a vegetarian or vegan guest coming for Christmas this year, or maybe you yourself are following a plant based or gluten free diet and need some inspiration.
Here’s where I come in!

This list was very difficult to narrow down, but I think you will be more than stuffed after consuming this lot!

This collection is quite an ode to some of my favourite recipe developers, primarily Delicious Ella and Green Kitchen stories – but it won’t take you long to realise why - they know how to combine flavours that make your Christmas socks pop off!

Green Kitchen Stories - Mustard Quinoa, Cranberry & Kale Salad

4–6 servings

This salad is made using Red quinoa with a mustard and lemon dressing, served with fresh kale, pomegranate seeds, cranberries, and roasted pecans. It’s perfect for any holiday gathering and makes a great side dish on Christmas Day.


This week we have our very own Aissa, manager of our Donnybrook store guest blogging for us and sharing some of her favourite winter recipes.
Aissa has been a vegetarian since she was 10 and became a vegan in 2008.
She is an enthusiastic baker of healthy vegan baked and unbaked goods and a dab hand at healthy and tasty vegan meals. So much so that she is now blogging her creations on her blog veganetcetera after popular demand.

Aissa has a wealth of knowledge and is incredibly enthusiastic about health and delicious food, and here in this Foodie Feature guest blog she will lay out a collection of vegan and gluten free recipe ideas to inspire you this festive season!

1. Vegan Lentil Nut Loaf - can easily be gluten Free

“Most years I make the very traditional Lentil Nut Loaf for Christmas dinner - this year included! It is handy as it can be pre-made, sliced and popped under the grill or in the oven to heat up.
This recipe is a mix of many, from cookbooks and various websites. I think the most influential recipe for my Lentil Nut Loaf is from My Vegan Cookbook, Lentil Loaf. It is only fair to give him credit. Also he has pictures (hides face behind hands and blushes)
Serve this with your favourite veggies, salad and maybe some vegan gravy and you're Christmas feast is good to go! It is very filling and is just as lovely the day after.“


4 Delicious Chocolate Treats to Satisfy Your Sweet Tooth

Posted: Wed, 14 October 2015, 12:07

Chocoholics rejoice!

I’m about to show you some of the most delicious, enticing, tasty, mouth-watering chocolatey goodness you can make from what we have available here in Nourish.

I’m not talking about the processed milk and sugar filled stuff. I’m talking about the real deal. The raw cacao in its natural state.

What makes chocolate so good (for you)? 

It’s packed full of nutrition.

In its raw state, cacao is extremely nutritious and is a great source of vitamins and minerals including magnesium, iron, chromium, copper, zinc, potassium and phosphorus. It’s also one of the world’s most potent sources of magnesium, a mineral shown to help alleviate sadness, fatigue, irritation and stress, as well as boosting energy levels. Cacao has even been shown to relax the walls of blood vessels, lowering blood pressure and improving circulation.

The humble cacao bean is also a haven of antioxidants. These antioxidants are helpful in preventing and repairing free radical damage, protecting and repairing cells and therefore, helping to keep you healthy.


I’m wrapping up our week of beating the breakfast blues with this hero of a breakfast recipe: The Happy Pear’s Bircher Muesli.
Not only is it delicious, but it packs a punch of nutrients that will carry you through your morning, no coffee included.

The other great thing about this breakfast is that you make it up the night before you plan to eat it and leave it overnight (it's also known as 'overnight oats') and this allows the oats to soak and soften, and the chia seeds to swell up making a really satisfying brekkie.
You can even make up a batch and bring it into work any day of the week to add an extra zing to your workday! 

The Happy Pear Bircher Muesli

Ingredients:

100g Oats
2 TBSP Raisins
1 TBSP Goji Berries
2 TBSP Chia Seeds
400ml Rice Milk (you could use coconut, almond etc. if preferred)
1 TBSP Pumpkin Seeds


When it comes to the weekend, what better scent to start your day with than the waft of freshly made pancakes?

This recipe is a great weekend treat, but it's fast and easy enough to make during your weekdays too should you be feeling like a healthy sweet start to the day.
 
Today I’ve brought you this scrumptious recipe from one of my favourite healthy food blogs, Green Kitchen Stories.

These are not only nutritious and delicious, but they’re also positively filled with hunger beating protein and fibre.
So grab your favourite frying pan, gather your ingredients and pass the syrup, er, cinnamon.

Flour-Free Banana and Blueberry Pancakes

Serves 4

Ingredients:

3 Ripe Bananas
6 Organic Eggs
1 Cup / 100 g Shredded Coconut
1/2 Cup / 70 g Fresh Blueberries or Thawed Frozen
1 TSP Ground Cinnamon
Coconut oil, for frying


Today on day 5 of our Beat the Blues Breakfast series I will be showing you how to make super healthy mouth-wateringly good home-made baked beans.

Gently draped over a freshly toasted slice of organic rye bread, wafting their sweet scent into your nose holes, baked beans are always a fantastic breakfast option to go with… just thinking about them makes me salivate!

Traditionally haricot beans are used to make baked beans, but I have become a devoted fan of alternating between using butter beans and cannellini beans.
I love the texture and chunkiness of butterbeans in this recipe, and they give a real heartiness to the dish.
Alternatively you could use cannellini beans which are smaller and when cooked have a fluffy texture with a slightly nutty, mild flavour.

Homemade Baked Beans 

serving 2 (or one very hungry person!)  

Ingredients:

1 TSP Ghee/Coconut Oil/Olive oil

Approx. 1/2 Cup of dried cannellini or butter beans or 1 x 400g tin of cannellini or butter beans

½ Onion


The next recipe in our Beat the Breakfast Blues blog series is really 3 recipes for delicious Green Smoothies!

Green smoothies are incredibly easy to make and are so good for you! They are a fantastic way to start the day, helping to alkalize, cleanse and detox the body, and are great for your energy levels.

Smoothies are super easy on the digestion and great for hydration, plus you can sneak in all kinds of things to get tonnes of additional health benefits. They’re an excellent way of sneaking in those green powders, protein powders and superfood mixes and you can make them with any combination of fruits and veg you like (keeping in mind flavour combinations!)

Adding green veggies to your diet also gives you the additional benefit of a giant burst of health-enhancing chlorophyll.Chlorophyll has incredible alkalinising, anti-inflammatory and detoxifying benefits contributing to feeling energised and refreshed.

For additional hydration and antioxidants, add cucumber to your green smoothies; or maybe you want lusciously thick and creamy consistency in which case avocado is your man. Avocados give you a rich dessert like quality and pairs well with cacao and green smoothies. It’s bursting with good fats and protein, helping to keep you full and well-nourished all morning.


The next recipe in our Beat the Breakfast Blues blog series is a Veggie Frittata.

A Frittata is an egg-based Italian dish that is cooked in a cast iron pan or oven-safe skillet.  Frittata's are generally started on the stovetop and then finished in the oven.
They are similar to an omelette which is a dish made from beaten eggs quickly cooked with butter or oil in a frying pan. Frittata's, however are cooked over a very low heat, more slowly than an omelette and finished off in the oven.

The beauty of a frittata is that you can eat it either hot or cold, making it a super versatile dish. It’s fantastic for breakfast, but if you want you could also wrap it up and have it as part of a packed lunch the next day.

If you want to make an omelette instead, you can adjust the measurements to your liking and cook in a frying pan instead of baking in the oven.

Here’s just one recipe for an egg powered breakfast, but there are many many more out there.
The options are endless!


The next recipe in our Beat the Breakfast Blues blog series brings in the dynamic duo of probiotic muesli and chia pudding. If you want to snazz up your chia pudding, or want something a bit more filling to fuel you through your day, try making the following addition:

Probiotic Muesli (for one)

Add a Handful of oats to a small bowl

Sprinkle a teaspoon or 2 of flaxseeds (AKA linseeds) - ground or whole - whichever you prefer

Cover with enough almond or coconut milk to cover the oats but not drown them – just so they soak in the liquid. Leave for about 5 minutes. (alternatively you could do this overnight when you make the chia pudding too, it’s up to you)

Choose your option: Either mix through an opened up probiotic capsule and stir through; or mix a good dollop of Coyo coconut yogurt through for additional thickness, flavour and probiotic dose.


Breakfast is an important meal of the day. You are quite literally ‘breaking’ your overnight ‘fast’.

Skipping breakfast can cause your blood sugar levels to go all out of whack which puts a stress on your body. This can lead to poor food choices and even weight gain.

The way you start your day really does set the tone for the rest of it, so don't let a busy schedule hinder or prevent you from getting into good health habits. Make your morning routine a good one, giving yourself plenty of time to relax, sit down and enjoy your meal.

Many people get stuck into a routine of having the same breakfast choice over and over again, and sooner or later they can become tired of it, or give up on breakfast altogether.

That’s where Nourish’s Beat the Breakfast Blues blog series comes in. Each day this week, I am going to show you one new way to combine super nutritious, energising, high antioxidant, high fibre breakfast options to start your day healthy and keep you full and satisfied until lunch!

Let’s kick it off with everyone’s new favourite pudding: Chia!


These little balls of clean healthy goodness are perfectly sized to be portable and satisfying, making them the ideal all-natural energy bites for fuelling a busy lifestyle, helping to fight off that afternoon slump and giving you something to satisfy that sweet tooth!

All of these energy balls are super easy to make – you literally just throw everything together in a food processor (or sturdy blender) and whizz it together for a minute or two and boom!

These energy balls are surprisingly filling for their size due to their high fibre and protein content, so one or two will totally satisfy any mid-afternoon energy slumps as well as making the perfect complimentary pre or post-workout nibble.

1. Ella’s Baobab Energy Balls

This recipe is from our very own Ella from our store on Wicklow Street.
Ella is now practising here in Dublin after qualifying from The Irish School of Herbal Medicine in Portlaoise where she studied to be Master Herbalist.
She has significant clinical experience, as well as full academic qualifications in Herbal Medicine, Iridology and Plant Based Nutrition.
She is a fully licensed, accredited and insured Medical Herbalist, as well as being quite the dessert chef!


What's for Breakfast? Part 2

Posted: Mon, 23 March 2015, 11:35

Chia Seeds!

In part two of 'What’s for Breakfast?' Emily takes us through some more healthy options!

Porridge

It’s all about the toppings! A simple bowl of porridge can fill you up, but sometimes you want a bit more flavour, a change in routine and a new taste for the pallet.Try adding a superfoods mix, either your own made-up one or one that is ready to go. These can contain supercharged foods such as cacao nibs, bee pollen, goji berries, inca berries, mulberries, chia seeds, hemp seeds, flax seeds or flaked almonds.

Alternatively you could add protein powders to your porridge to alter the flavour and enhance the protein content. This will also mean you will be full for longer, as protein helps to balance the blood sugar levels. Try mixing a protein powder such as Sunwarrior vanilla for a hint of sweetness, or combining both Sunwarrior vanilla and Nua Naturals cacao powder for a sweet and chocolatey hit to your morning.

Variation is the key. Monday: cacao and maca inspired porridge topping; Tuesday: mango and banana with Iswari Lucuma superfood powder; Wednesday: blueberries and Nua Naturals acai powder, Thursday: cinnamon and goji berry and so on. You can wake up every morning to new and exciting flavours in your porridge.


What's for Breakfast?

Posted: Wed, 04 March 2015, 10:14

The Paleo Food Company Berries & Almonds Granola

Our resident blogger, Emily, shares some tips on how to make up your own delicious and nutritious breakfast.

Many people get stuck into a routine of having the same breakfast choice over and over again, and sooner or later they can become tired of it, or give up on breakfast altogether. Here, I am going to show you some different ways to combine super nutritious, high antioxidant, high fibre food choices to keep you full and satisfied until lunch.

The simple choice? Muesli or granola. Breakfast could not be easier! Pour the delicious contents into a bowl, add your choice of milk, and top with fruit if desired. But which cereal should you choose? Preferably you should opt for one that does not contain refined sugars, and steer clear of brands which load their products with sugar and fat. Often the oil used in making or baking the granola is heated, which can make it rancid. This in turn can produce free radicals in the body. There are many choices out there, but if you’re not careful and aware of the ingredients in your product of choice, your healthy breakfast could turn out to be a bowl of crushed up cookies! Oats, sugar, syrup and fat.


What's the Scoop on: Greens

Posted: Mon, 09 February 2015, 10:41

If there's one thing we should be eating more of, it's greens, and here I'm going to lay out just why they're so important.

Here are 7 amazing benefits of consuming your greens:

1. Great cleansers of the blood

Greens are an incredibly important component of the human diet.
They are cleansing, detoxifying and alkalising to the body, and help to cleanse and nourish the blood. 

Greens remove toxins from the body’s system, detoxify heavy metals and pollutants, bring the body towards an alkaline state and away from being too acidic and even help bring down areas of inflammation within the body.

2. High in nutrients

Greens are very high in essential vitamins and minerals, trace minerals, chlorophyll and enzymes and are a great source of potent antioxidants.
Dark leafy greens, including kale, spinach, swiss chard, collard greens, dandelion greens and mustard greens to name a few are incredibly rich in minerals such as calcium, magnesium, iron, folate and potassium, as well as being high in vitamins A, C and K.

3. High in antioxidants

Incredibly high in antioxidants, greens are powerful oxidisers and natural anti-inflammatories. These antioxidants can help our cells fight against environmental stressors and toxins, helping to reduce the negative effect of our daily exposure to harmful oxidising elements.


What's the Scoop on:Turmeric

Posted: Wed, 21 January 2015, 09:07

Turmeric is a highly powerful herb with a plethera of amazing health and healing properites.
You have eczema, no problem.. painful joints.. not a biggy.

Turmeric is a wonderful herb that you need to know more about, and in this blog I will touch on just some of it's fantastic properties.

1. High in antioxidants 

Turmeric contains high levels of antioxidants such as curcuminoids (often abbreviated to curcumin) which produce the pronounced yellow colour, often seen when used in curries.

Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.
These free radicals are an unavoidable part of life, resulting from exposure to pollution, smoking, secondary smoking, consuming burnt food and even as a result of metabolism in our own bodies.

These potent antioxidant properites found within turmeric help protect cellular DNA from being damaged, help to neutralise free radicals, reduce oxidation and repair cellular damage that has already occurred.
Free radicals are known to be one of the big causes of aging, so you could even call turmeric quite the beauty herb.

2. Anti inflammatory

Turmeric has been shown to have significant anti-inflammatory qualities, as well as pain relieving properties making it a brilliant herb for bones and joints.

If the body is not able to repair effectively, the body’s inflammatory responses and mobility can become impaired, and over time chronic inflammation can lead to cellular damage and irregular cell repair. This in turn can cause problems, for example arthritis.

Luckily however, turmeric is recognised as a fantastic natural treatment for inflammatory conditions including arthritis and rheumatoid arthritis.


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