Matcha Chia Seed Pudding

Shout out to @heidi_jones_coaching for mentioning using matcha powder in chia seeds. I thought I would give it a try and came up with the below. You can also use cocoa powder if you are looking for a chocolate fix or any other powdered spice for a flavour change.

Recipe

1/4 cup chia seeds

1 1/3 cup coconut milk

1 tsp matcha powder

Add to a jar and shake to blend. Place in fridge and shake again in 10-15 minutes as the seeds will have settled. Leave over night or at least a couple of hours.

For sweetness I add 1/2 tsp maple sugar 1 tsp vanilla extract with seeds Extras

A base of chopped bananas (1/2 banana per serving)

Chopped roasted almonds and coconut flakes with a smattering of pomegranate seeds topped it.

Serves two

Diet Fads – The Good, The Bad and The Ugly

South Beach, Atkins, Paleo, Keto, that weird maple syrup, lemon and cayenne pepper drink diet all seem to make their rounds. The University of Pittsburgh Medical Center defines a fad diet as:

“A fad diet is a diet that promises quick weight loss through what is usually an unhealthy and unbalanced diet.

Fad diets are targeted at people who want to lose weight quickly without exercise.

Some fad diets claim that they make you lose fat, but it’s really water weight you’re losing.

Fad diets that are restricted to certain foods may work, but most are boring or unappealing. This can make them difficult to follow on a long-term basis. And some fad diets can actually be harmful to your health.”

Most sources will refer to fad diets in similar language to UPMC.

You should always seek the advice of a medical professional. But it is also important to note that in most countries dietitian is a protected title whereas nutritionist is not. Of course always check what your jurisdiction is regulating. For those who do not have dietary restrictions, or have figured out how to eat around those restrictions, it is good to have a food plate as a reference.

Below I have added the Healthy Eating Plate from Harvard University. Why do I like this over the food pyramid and others? It adds water consumption and exercise as part of the healthy eating plate. The food pyramid excludes this. In my university nutrition class we had to do a one week food diary, nobody included water as a part of their food diary and as a result we were all docked points. This taught us a lesson; water consumption is just as important as food consumption and it should be linked. The Healthy Eating Plate is also less vague than the previously used food pyramid and makes a difference between the types of oils, vegetables, grains and meat products. Check out the Harvard site for more info.

So what can you take away from this? Speak with a professional. If something is too good to be true it probably is. Eat healthily and drink water!

Harvard Food Plate

Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health, http://www.thenutritionsource.org, and Harvard Health Publications, http://www.health.harvard.edu.

Berry Good Smoothie

Pretty in pink and heart healthy. Wishing a happy mother’s day to all mums, grandmums and mother figures out there. I don’t live even close to my own mum so I will be sure to call her. Ps, you are welcome for the pun. I know there are dad jokes but are there mum jokes? We must investigate. Happy mother’s day to the funny mummies, yummy mummies and the all around awesome mummies.

Recipe

1 cup mixed berries

1 cup pineapple, diced

1/2 banana

3 tbsp old fashioned oats

1 tbsp linseed, ground

1/3 cup water, depends on your desired consistency

Blend all ingredients together. Do not over blend. I decorated with pumpkin seeds, roasted coconut and watermelon hearts. Serves two.

Forest Berry Smoothie.

Last smoothie I promise. This is a super refreshing summer smoothie with berries and cucumbers. Perfect for a patio date or tricking your kids or husband into eating more greens. I also like to decorate it a bit either with a berry skewer, watermelon hearts or even a cucumber stick as a stirrer. The possibilities are edible endless.

Recipe

1.5 cups frozen mixed berries, partially thawed

1 small cucumber, chopped

2 tbsp old fashion oats

1 tbsp fresh squeezed lemon juice (I like it with pulp)

1/2 cup water

Blend until smoothie. Do not over blend. Serve in a pretty glass with decorations if you are feeling fancy. Serves one.

Mango Smoothie Bowl

And the #smoothiebowl adventures continue with this pretty and delicious little number.

Recipe

1 cup frozen mango

4 heaping tbsp old fashion oats

1 tbsp ground linseed

1/2 cup water

Blend all in ingredients together until mixed. Do not over blend. I decorated with the left over pomegranate seeds from my previous recipes, pumpkin seeds and oats. Enjoy!

Ps. This is so quick to make (including decorating) I managed to do everything while the tea kettle was going.

Mixed Berry Smoothie Bowl

Feed your body and your mind with an antioxidant rich smoothie bowl and a side of literature.

Recipe

1 cup frozen mixed berries

1 ripe banana

3 heaping tbsp old fashioned oats

1 tbsp ground linseed

3 tbsp oat milk (or whichever milk you prefer)

I let my berries thaw in the fridge overnight which means they let out some water. If you make the smoothie with frozen berries you may need to add some milk or water depending on your desired consistency when everything has been blended together. Only blend until mixed. Never over blend. I garnished with 2 tbsp pomegranate seeds and some more oats.

Dairy Free Banana Bread

Breakfast muffins are a great item to keep on hand and frozen in the freezer. I made these using my standard banana bread recipe.
Recipe
3-4 fully ripe bananas
1 tsp baking soda
-mash the bananas with the baking soda, chunks can remain and let sit for 15 minutes
200g flour, I like whole wheat
1 egg
1 tsp baking powder
1 dash eat of cinnamon and nutmeg
2 tbsp linseeds, ground
Almonds, small handful
Note: I do not add sugar as I use fully ripe bananas which are already quite sweet so you may need to test the batter if you prefer sweet
Mix all ingredients together and fill into the forms. Bake at 180c for 30-35 minutes, for cake loaf it will take about 50 minutes. Let fully cool on a wire rack before packing for the freezer.

Power Jar Muesli

Power up as if everyday was an adventure.

Recipe

4 heaping tbsp old fashion oats

1 heaping tbsp chia seeds

1 heaping tbsp linseeds (ground)

3 heaping tbsp pumpkin seeds

Small handful chopped almonds

1/2 a banana, chopped up

2 dates, chopped up

Half a cup of milk, I used oat milk

If you need some sweetness add a tsp of honey or maple syrup. Add all the ingrediants to mason jar and keep in the fridge overnight. Perfect for breakfast or a hearty snack.