Have you tried this recipe for a soft, rich and creamy caramel fudge that melts in the mouth? If you haven’t, you need to make a batch right away! The recipe uses no heavy cream, dairy or refined sugar and - of course - it’s completely homemade. You know what you’re eating! Once made, it can be stored in the freezer and kept for a week.
Yield: 150g of fudge; Prep time - 10 minutes; Freezing time - 3 hours; Total time - 3 hours and 10 minutes
Total calories per 2-g piece of fudge: about 84kcal
Protein – about 7g
Carbs – about 3g
Fat – about 5g
100g organic peanut or almond butter
1 medium banana
1/2 tsp vanilla extract
2 Tbsp coconut cream
1 ½ Tbsp almond or soy milk
1 scoop caramel protein powder
2 Tbsp honey
½ tsp sea salt
Peel and grate one medium-sized banana
Add the banana paste to the peanut butter and stir until it is creamy and smooth. If you keep the butter at the room temperature it will mak...
The house is always infused with the scent of rose water, coconut butter and vanilla bean paste when I bake these cute little shortbreads. You really can’t compare these scrumptious biscuits to anything else out there.
These shortbreads will make a nice present for someone dear to your heart - I’m pretty sure they won’t have tried them yet.
Yield: 22 shortbreads; Prep time - 5 minutes; Cooking time - 25 minutes; Total time: 30 minutes
1 cups gluten-free flour
½ cup almond meal
3 Tbsp stevia
1 Tbsp honey
170g coconut butter, melted
1 tsp vanilla bean paste
½ tsp ground nutmeg
1 Tbsp rose water
¼ tsp sea salt
Pre-heat your oven to 180C.
Line two large baking trays with baking paper and set aside.
Beat coconut butter, stevia, honey, egg and salt together in a large bowl until well mixed.
Add the flour, almond meal, vanilla paste, salt, nutmeg and rose water to the creamed butter.
These protein bars remind me of spring, with their vivid green colour (from the matcha). Super healthy and only using the natural sweetness of honey, these no-bake bars are simple to make yet taste phenomenal.
All you need is a food processor (as in many of my recipes). Matcha bars are full of antioxidants, and will give you the power you need to complete your tasks.
Yield: 10 bars; Prep time - 10 minutes; Cooking time - 5 minutes; Chilling time - 30 minutes.
We created our own homemade Nutella recipe. Unlike its’ shop counterpart, this Nutella contains no chemicals or sugars. The spread goes very well with rice crackers or cookies. Just remember to stop yourself in time!
Yield: Spread - 235g; Prep time – 5 minutes; Cooking time – 5 minutes.
Total time: 10 minutes
Total calories per 100g: about 620 kcal
Protein – about 15g
Carbs – about 5g
Fat – about 60g
170g organic hazelnut butter
2/3 tsp of liquid Stevia
1 scoop Chokolate whey protein
1/3 cup almond milk
65g sugar-free chocolate chips
1/4 tsp. vanilla extract
¼ tsp Himalayan salt (optional)
Melt the chocolate chips over a double boiler to 40-45C.
Add melted chocolate, sweetener, protein powder, almond milk, vanilla extract & Himalayan salt to hazelnut butter and mix.
Blend thoroughly. Transfer to an airtight container or clean jar and store at room temperature for everyday use for up to 2-3 weeks.
I always loved breakfast, being a strong believer that 1) breakfast provides energy for the whole day, and 2) that it allows you to indulge in one or two guilty pleasures such as a piece of dark chocolate, or bowl of cherries. However, your approach to the first meal of the day depends on your goals, lifestyle, and work-schedule. In some cases skipping breakfast could be a highly beneficial strategy for achieving fat-loss.
What sort of situations am I talking about?
People who have just started a fat-loss diet (i.e. untrained or lightly-trained individuals with a body fat percentage of over 30% in females, and over 20% in males);
People who would like to shed fat faster (but not too quickly: there is no magic bullet in holistic nutrition);
Those who have a low-to-no chance of sticking to a very strict diet due to social obligations such as business, travel, dinners out and so on;
People whose bodies have adapted and become resistant to conventional healthy eating schem...
In one of my other chocolate dessert recipes I talked about tempering. By tempering the chocolate I was able to achieve crunchy and glossy chocolate pie crust. Filled with chocolate mousse and topped with raspberries, it could be served up at a dinner party. It's a crowd-pleaser!
Use grease-proof paper for rather than regular paper since it'll easily peel off your chocolate crust once it hardens. Silicone baking moulds work well too.
I know the last couple of days haven’t exactly been hot, but when did it ever stop us wanting to eat ice-cream? I created an ice-cream with the amazing taste and low calories for everyone to enjoy. It’s only made with 7 ingredients. If you don’t have cashew butter, you could replace it with coconut cream.
Yield: 8-10 servings, prep time – 10 minutes, freezing time – 30 minutes, total time – 40 minutes
Total calories per serving: about 120kcal
Protein – about 8g
Carbs – about 15g
Fat – about 4g
½ cup cashew butter
1 cup 0% fat Greek yogurt
2 scoops vanilla protein
1 scoop chocolate protein
3 bananas, frozen in slices
2 tsp vanilla essence
50g dark chocolate (grated for decoration)
Place frozen banana slices in a food processor and puree until smooth.
Add in the cashew butter, Greek yogurt, protein and vanilla essence and continue to process.
I was so inspired by my friend’s photo of lemons in his garden that I decided to bake some lemon-honey muffins.
They turned out rather delicious. I had a jar of lavender honey which I used in baking. It won’t make a big difference if you use any other honey, but I wanted the taste of summer in my mouth. Lemons and lavender complement each other nicely!
Yield: 4 muffins, prep time – 5 minutes, cooking time – 20 minutes , total time – 25 minutes
Macros per piece: macros is approximate (depends on the portion size)
Which foods are able to act as natural relaxants and anti-depressants is a question I’m often asked by clients.
To begin with, an overall balanced diet is always helpful. By that I mean a clean wholefood diet with the minimum possible amount of processed food intake. Macronutrient modulation varies and depends on factors such as your:
- activity level
- overall fitness level
- body composition
- body related goals
Probably the best healthy ratio is:
- up to 20% healthy fats
- 30-40% lean protein
- 40-50% carbohydrates.
We’ll talk about an ideal macronutrients' modulation ratio in another article in more detail.
Returning to the main topic, the following is a (non-exhaustive) list of foods with calming and relaxing properties:
1) Almost all fruits and berries: They are full of fructose and antioxidants. Fructose is the quickest carb (source of energy) after refined sugar, and your body will automatically feel happier and more
Have you ever noticed that after any diet, the pounds inevitably pile back on? Not only that, but people often actually gain more than they lose after finishing a diet. The idea of dieting is fundamentally flawed, with the process frequently being useless, painful and even dangerous to the person following it. In this article we are going to shed light on fad diets and provide you with some recommendations on how to avoid mistakes, and achieve long-term results.
What does an average diet consist of? They vary enormously in terms of the type of food stipulated or prohibited, timeframe, and degree of strictness. However, there are a few common features. Let’s examine them briefly.
All fad diets are low in calories and rely on a nutrients deficiency principle. That means a dieter consumes fewer calories than he or she burns. This usually leads to a certain weight loss, but a series of studies have shown that the drop in body weight usually occurs predominantly as a result of muscle - bu...