Granola BARs. They are crunchy, chocolateY, nutty, toasty and the perfect snack you could make this weekend. I made them last week and having one every day before a workout! Perfect energy boost along with some coffee. Go go go MAKE them 😍🙌🏼.
• 2 + 1/2 cup nuts of choice (I’ve used mix of macadamia + almonds + pecans)
• 1/2 cup sesame seeds
• 1/2 cup shredded coconut • 1/2 cup chocolate chunks (optional but highly recommended)
• 1 tbsp cinnamon • 1/4 cup honey (or maple for vegan)
• 1/3 cup coconut oil
• 1 tbsp coconut sugar
• pinch of salt
Toast the nuts in preheated oven on 170• for 10-12 min. Let them cool and then chop them into small pieces (or use food processor but make sure to leave some pieces whole or bigger chunks for more texture) put them in a bowl and add coconut,sesame seeds,chocolate chunks,cinnamon and a pinch of salt. Mix well. In a small saucepan add coconut oil and honey and heat up on low temperature. Just enough so it melts. Set aside and add coconut sugar. Mix until sugar is dissolved. Let it cool down slightly and then pour this mixture into nut mix. Mix well until there is no “dry” spot left and everything is covered with the honey mixture. Line parchment paper in a pan (I’ve used 20x20) put the mixture and using your hands press it down tightly. Let it set in the freezer for 1-2 hours before slicing into bars.
TOP HIGH SUGAR FRUITS!
🍇Plums: Although One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk, it also contains 7 g of sugar.
🍍Pineapples: Helps build strong bones, connective tissues, and has anti–inflammatory properties. However, 1 cup of pineapple has 16g of sugar.
🥭Mangoes: Are good for lowering cholesterol and giving a glow to your skin. However, a whole mango has 31g of sugar.
🥝Kiwis: Aids in digestion and keeping blood pressure steady. However, a whole kiwi has 8 g of sugar.
🍌Bananas: High in potassium, this fruit curbs cramps. It is also high in sugar, a medium banana has 15g of sugar.
🍇Grapes: Grapes are high in vitamin C and K, and their seeds have many antioxidants. However, 1 cup of grapes contains 15g of sugar.
* Cherries: Cherries are known to prevent gout and have anti-inflammatory properties. However, a cup of cherries contains 15g of sugar.
🍅Figs: Are an excellent source of fiber and contain the highest amount of calcium of any fruit. However, a single fig contains 10.4g of sugar.
🍓Pomegranates: Are great for the heart. Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. They are also full of sugar with one medium pomegranate containing 25.5g of sugar.
🍆All Dried Fruits: The natural sugars in the fruits will be concentrated when the fruit is dried. This is because most of the weight and volume in fruit is normally made up of water. Drying out will reduce the water which will increase the amount of sugar per hundred grams. Raisins are a prime example. A cup full of raisins contains much more sugar than a cup full of grapes. ——
Chosen by @foodsile
credit - @foodsile
My own private thatched roof pagoda - complete with an outdoor living room with jacuzzi and 1000sq ft hand carved wood bedroom. 100ft from the soft sand and warm water beach. I’ll have to suffer 2wks here. 🤣🎄This is Chen Sea Resort in Phu Quoc island off southern coast of Vietnam.
It was 20hr straight flight from NY-Singapore, plus 2hr Singapore-Saigon then after a day layover in Saigon a 45min flight to Phu Quoc.
Over the years Hubby and I have come to figure out that the more difficult and remote a place is to get to, the most worthwhile and special our experience. Whether it be staying at a beautiful place like this or finding quiet little bars and cafes with that memorable taste or view, or a dive restaurant with beyond spectacular food - travel is witnessing a tree fall in the forest. You were never meant to see it except you are, present and experiencing this.
Always take the road less travelled. It didn’t exist until you were there. And that’s life worth exploring.
I find I am much more successful and consistent it I make a frittata once a week to keep in the fridge for an easy breakfast. A few tips - heavy cream PLUS cottage cheese gives it a nice fluffy & moist texture. Always use some sautéd shallot - idk it gives it a depth of flavor. Don’t forget salt. Don’t overcook it. Get creative - this one has dollops of cream cheese and it’s delicious. #nsng#eatbetter#keto#frittata#foodprep#grainfree#glutenfree#eggs
LAST ORDER DATE IS TOMORROW 🎄 get your orders in today or tomorrow, if you want your chocolates in time for Christmas 🤶🏻🎅🏻 the website is stocked now for the rest of the year so whatever sells out, sells out 🎄 get there whilst stocks last 🎄these have to be some of my favourites, amaretto peach and vanilla candied almond cluster dark chocolate stars 🌟 they come in two other flavours too! Click the link to find out more 👆🏻🎄🎅🏻
We put just as much effort into our snacks as we do our meals. Every single one of these have been home made & selected specifically for you & your needs 🌱
Don’t forget to tag us on your #planhmalta journey
A birthday feast fit for a king! Master 7 requested hotdogs (with all the trimmings) for his birthday dinner, but as Miss 4 doesn’t like them he asked if I could make sausages and wraps as well so she didn’t miss out. How could I resist? I also made sweet potato chips, paprika spiced cauliflower popcorn, steamed zucchini and roast carrot (as well as homemade tomato sauce and caramelised onion). The kiddies loved being able to serve themselves...they may have had thirds! Hopefully they sleep tonight... #birthdaydinner#eatyourveggies#nonasties#homemade#busymumma#madewithlove
MATCHACADO MUESLI 🍵🥑
(v, df, gf, paleo, keto options & RSF)
Happy MATCHA MONDAY! This creamy green porridge combines three of my fav brekkie foods — matcha, avocado, & muesli!
MATCHA green tea has a unique, complex taste, with a balance of naturally sweet, malty, bitter & earthy vegetal notes. It is rich in anti-inflammatory, disease-fighting phytochemicals and can induce a sense of calm while simultaneously boosting energy, concentration, memory & metabolism.
AVOCADO is a relatively unique fruit since it is low in carbs (mainly fibre!) but high in healthy fat. Avocados are incredibly nutritious & contain powerful disease-fighting antioxidants like lutein & zeaxanthin along with a wide range of vitamins & minerals, including vit K, folate, & potassium.
MUESLI differs from granola in that it is a mixture of raw cereals (most often oats), dried fruit, seeds & nuts, whereas granola is baked. Muesli is typically soaked with milk, yogurt, or juice before eating to make it easier to chew & digest.
This recipe can be made with any dry muesli. Here I used my homemade #grainfree paleo & #ketofriendly#muesli (pic 2). It's packed with fiber, #healthyfats and protein and is super easy to throw together.
See website Food Joy page for recipe deets but here are ingredients:
Dry paleo muesli (recipe OTB, pic 2) + plain nondairy kefir or yogurt + ripe avocado + @crushedtonic collagen with #matcha (use code "crushingontara" for discount) + optional sweetener.
This also works well VEGAN: Instead of collagen, use @nuzest_usa Clean Lean natural protein (code "DRTARA" for discount) plus @matchaninja matcha powder.
#porridge#avocado#breakfastofchampions#foodasmedicine#youarewhatyoueat#nourish#goodfats#eatfatlosefat#eathealthy#eatrealfood#eatwell#cleaneats#instahealthy#healthtips#healthyfoodshare#healthymeals#healthydiet#healthyeats#healthiswealth#healthyrecipe#fitfoodie#lowcarbliving#lowcarbhighfat#paleolifestyle#glutenfreeliving @vitamixca @vitamix
✅ La vitamina C è uno dei nutrienti chiave su cui devi puntare per essere in salute. Ma durante l'evoluzione, il corpo umano ha perso la sua capacità di sintetizzarla: l'alimentazione è l'unico modo per ottenere un eccellente una vitamina C.
✅ La vitamina C è un importante antiossidante che aiuta a combattere l'invecchiamento cellulare. Protegge contro le malattie coronariche e degenerative (cataratta, degenerazione maculare, ecc ...), alcuni tumori e più in generale lo stress ossidativo, vale a dire il danno causato dai radicali liberi. ✅ La vitamina C è anche un alleato di bellezza perché limita l'invecchiamento della pelle.
👉 Ecco gli alimenti dove puoi trovare più vitamina C che un'arancia 🤗🍊🍋🥦
Last but not least on the list today was Jono the Shepherd x who has suffered at the hands of others before landing in the wonderful home he has now.
His loving new owners know he isn’t quite right in the head as it were so I am going to help them help Jono in overcoming his severe anxiety issues and becoming the dog he is inside.
He is a real seducer with his come hither eyes but it’s just a mask to disguise how anxious he really is but it won’t be long before he gets there. Not with such loving and dedicated owners!
Third on the dog training list was Jarvis who is a Schnauzer x Griffin and is as cute as can be.
Jarvis is going to be going to work with his mum in the new year but only if he behaves so getting his basic obedience sorted and ensuring he knows certain commands so he can not only know how to behave but also ensuring he can toilet on command.
I can’t wait to see the progress of this wee man!
SIMPLE BANANA BREAD RECIPE😍
I whipped this up after dinner because I was craving something sweet- and this definitely hit the spot! This recipe is super moist and very allergy friendly(don’t worry all those out there who have allergies, I got you covered 😉). I enjoyed a slice of banana bread with my favourite @raglancoconutyoghurt and some fresh organic blueberries we picked today! Here’s the recipe:
-2 Tablespoons coconut oil, melted
-100g coconut flour
-1 teaspoon baking soda -1 teaspoon ground cinnamon (I always add extra because I love cinnamon 🙌)
-pinch of Himalayan rock salt
-3 very ripe bananas🍌
-1 teaspoon vanilla
-1/4 cup honey
-1 tablespoon apple cider vinegar •method•
1. Preheat oven to 180 C and line a 20cm x 10cm loaf tray with baking paper
2. In a large bowl, combine the coconut flour, baking soda, cinnamon and salt. Mix well
3. Place three bananas in a bowl and mash thoroughly
4. In a separate bowl, whisk together the eggs, vanilla, honey, and vinegar, then stir in the mashed banana
5. Pour the liquid ingredients into the dry ingredients and stir with a wooden spoon until thoroughly combined. Add melted coconut oil and stir till well combined
6. Pour the batter into the loaf tin and bake for 30 mins in the oven or until a knife inserted into the centre comes out clean. Allow to cool for five minutes in the tray before taking it out and allowing further cooling on a cooling tray for ten minutes.
7. Serve with @raglancoconutyoghurt berries, nut butter, or your favourite toppings😊
(Recipe based off Pete Evans “Nut Free Banana Bread”)
Second on the dog training list was 3mth old English Staffordshire Bull Terrier Odin.
Woooo boy Odin is living up to his breed as he is full of life and constantly has a smile on his dial.
Today we worked on walking on lead and biting. Odin wasn’t very keen on having to do as he was told but he soon got the hint and it won’t be long before he has it nailed!
SPINACH and AVOCADO – the green goodies! 🥑🥬🍃🍌 These two buddies are packed with all the stuff. Spinach is a source of vitamin K, A and C, as well as folate, manganese, magnesium, iron, potassium and calcium. By eating spinach you also add niacin, zinc, protein, fiber, vitamin E , thiamin, vitamin B6, phosphorus and copper into your diet. It helps to keep cholesterol from oxidizing and protects your body from free radicals.
The good fat in avocados – monosaturated oleic acid – is associated with decreased inflammation. But there are other essential nutrients such as fiber, vitamins, folic acid, vitamin E and potassium. The fiber feeds our tiny gut friends – good gut bacteria – so our bodies can function optimally. Thanks to its lipid content, we absorb more fat-soluble carotenoids when eating them together.
Still not sold? Well let me tell you one more thing. They taste delicious in a smoothie. One of my easy and quick ones is spinach, avocado and banana. It’s thick and creamy and therefore perfect for pretty smoothie bowls that can be topped with some berries. Since blueberries are in season I love using those atm
When your Paleo Christmas baking is on point! Thanks to @themerrymakersisters @myfoodreligion and @skinnymixer for these fabulous recipes and my lovely baking assistant @fallonharris All taste amazing and Paleo Biscotti, who knew??? It’s the bomb!
First on the dog training list was Luna.
Luna has a very important job as a daycare dog (for a human daycare) and so it’s really important that she mouthy or jumpy.
While only being a puppy still she’s definitely not perfectly behaved 24/7 BUT she’s come a very long way and with continued consistency combined with maturity she soon will be awesome!
Luna’s owners have worked hard and it really shows. They really are the perfect owners for her!
P A V L O V A 🎂
My first Pav for the Christmas season 🥰
If you’re not an Aussie or a Kiwi, you may not know about the Pavlova.
It’s hotly debated between us as to who invented it (of course we know it was in Melbourne 😜). It was so named after Russian dancer Anna Pavlova after she visited Australia & NZ in the 1920’.
It’s very simple, just a meringue base, and topped with cream and fruit. But if you don’t whisk and cook it right, it will be rubbery.
This recipe comes from whatthefatbook.com
R E C I P E 🍓
6 egg whites
1/2 teas cream of tartar
1/3 cup sugar free granules
1 or 2 containers pure cream
Preheat oven to 100. Whisk the egg whites on a bowl with a electric whisk until fluffy. Add the cream or tarter and continue to whisk until very stiff. Slowly add the sugar replacement and whisk until light, fluffy and shiny. Place in a nice mound on a baking tray and bake in the oven for 1.5 hours.
Now, every recipe now says turn off the oven and allow to cool for at least 4 hours, but even over night. Well, I needed my oven for lamb chops, so I took it out and let it cool on the bench for a couple of hours. It crisped up beautifully.
Just before serving, top with the cream (with the added dash of vanilla) and berries.
We are embarking upon our first trip to China 🇨🇳 over the Christmas and NY period, so chose to celebrate today. There’s something very special about sharing a warm, home cooked meal with family. We aren’t religious, but the chance to practice gratitude before eating is so important and is so good for our digestion and mental health.
In a recent interview with @dave.asprey I learned that gratitude actually lengthens our telomeres! Just like meditation. And longer telomeres means longer life expectancy.
How will you practice gratitude over the holidays?
🇪🇸 Le volví a encargar un pato entero a Loli, la pollera del Mercado de Ruzafa
🍗 Le pido que le deje la piel y me separe huesos y vísceras (para el caldo)
🌶️ En la foto lo podéis ver ya adobado con cúrcuma, jengibre, pimienta, comino, pimentón de la Vera, hierbas provenzales, perejil, tomillo, AOVE y sal
🍠 Lo asé con moniato, y guardé la grasita en un tupper para poder cocinar con ella si quiero
🌰 Pensé que por la dieta añoraría muchísimo el ajo y la cebolla, pero lo llevo sorprendentemente bien!
🇬🇧 I reordered an entire duck to Loli, the owner of the poultry shop in the Ruzafa Market
🍗 I ask her to leave the skin and separate the bones and organ meat (for cooking bone broth)
🌶️ Looking at the picture you can see the duck meat already marinated with turmeric, ginger, pepper, cumin, sweet paprika, Provençal herbs, parsley, thyme, EVOO and salt
🍠 I roasted it with sweet potato, and I kept the grease in a Tupperware to be able to cook with it if I want
🌰 I thought that because of the diet I would miss garlic and onion so much, but I'm dealing with it surprisingly well!