Posts tagged fit food
'Golden Bars'... Turmeric Granola bars (perfect 'back to school' snack!)

So turmeric is kind of a big deal at the moment in the health and wellness world... turmeric lattes and golden milk is now pretty much mainstream!

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I first made these bars a few months ago (when the photos were taken) and have since made them so many times with slight tweaks to the mix-ins depending on what I have to hand... they are perfect for festival food and camping trips, full of good nutrition, great sustenance for a mini meal or snack that keep you going for ages, and robust to pack!

I also realised they would be perfect for lunchboxes or after school snacks now back to school season has hit. Equally, they'd be great for breakfast-on-the-go, or a healthy mid morning/afternoon snack at work.

These were actually a spin on these amazing chocolate banana squares... featured in my 'Not Just For Goldilocks' ebookThey taste more dessert-like than snack like.

As all of my favourite recipes the variations really are endless- just be mindful to keep the proportions of wet and dry the same.

Tell me... what are you favourite 'back-to-school' or breakfast-on-the-go snacks?

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Recipe: Golden Granola Bars

Makes approx 12 squares

Ingredients:

  • 2 cups water
  • 2 large mashed bananas
  • ¼ cup nut butter of choice
  • ¼ cup ground turmeric*
  • 2 ½ cups rolled oats
  • 1 packed chopped dried fruit (I find cranberries, dates, apricots best)
  • ¼ tsp black pepper (don’t omit as this activates the turmeric)
  • 2 tbs ground ginger or cinnamon (optional)
  • 1 cup chopped nuts and seeds
  • ½ cup cacao nibs or dark chocolate drops (not shown in this photos but are a great addition)

*or equivalent fresh turmeric root blended into the water

Method:

Blend the water with the bananas, nut butter and fresh turmeric (if using) until very smooth.

In a separate bowl mix together the remaining ingredients and then add the banana mix slowly, making sure the everything is fully coated (it’s easy to get pockets of dry pieces if you are not careful!). If the mixture is too thick, add a touch more water.

Note: taste test the mix before baking and add a little syrup/coconut sugar only if needed.

Spoon the mixture into lined and greased brownie tin so that it is approx 2cm thick. Press firmly and smooth the top. Bake at 180C for 20 minutes or until a toothpick comes out clean. 

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'Rescue Remedy' Lentil Pot

I'm giving my fitness routine a bit of a kick.

Every so often in life, you need a kick start or a change of direction, whether it be your diet, your hobbies or even something as simple as your journey to work or the chair you choose to sit in front of the TV. It's easy to get stuck in a routine that could benefit from a little freshening up from time to time.

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I'm trying out a few new classes at the gym, and in addition I've started weekly training with a PT to give me a sense of structure to my workout week. We'll see how it progresses.... I'll report back.  After my first session my muscles were super sore...obviously in need of that little shake up!

So, this meal was a quick 'throw it together' protein packed rescue remedy for sore muscles. Pretty much all the ingredients are renown natural anti-inflammatories and so made for a super healthy antidote to pep me up! The fact it took little more than 5 minutes to cook up is always a bonus.

Also check out these Turmeric Spiced Burgers that were specifically created for post-workout situations... namely my Tough Mudder challenge!

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Recipe: 'Rescue Remedy' Lentil Pot

Serves 1

Ingredients:

  • 1 cup green lentils- precooked
  • 1 cup packed spinacg
  • 1 small onion- diced
  • ½ tsp tumeric
  • 2 cloves garlic
  • ½ tsp fresh ginger
  • salt and pepper to taste

Method:

Cook onion and spices in a little coconut oil for 3-4 minutes, add remaining ingredients and warm through until the lentils are hot and the spinach wilted. Add salt and pepper to serve.

Note: I use pre-cooked frozen (and defrosted) lentil portions, but you could use canned cooked lentils or cook dried lentils for approx 25 minutes prior to following method.

 

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Banana quinoa slice

Served hot or cold this sheet cake slice seriously hits the spot. I've made this cake a few times...and I seriously can't believe I haven't got it up on here before now...crazy!

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It's moist, dense, protein packed with a sweet banana kick… If you're an activity centred junkie in need of a healthy pick me up or simply love something satisfying for a mid-afternoon snack… Come on over and serve it hot with a slather of melty peanut butter.

This freezes superbly too and because it's pretty dense it also travels well... Whether that be to the office or backpacking up a mountain. 

Stir in some extra dried fruit, spices, seeds or nuts, just whatever you fancy to get that texture just as you like it. The quinoa gives it a great texture as it is, this is no 'airy fairy barely touched the sides cake' it's a subtly sweet snack to get your teeth into. This is one slice that will handle whatever you decide to throw at it!

You could also warm it through and serve with a little maple syrup and vegan cream (that's a thick cashew vanilla cream pictured) if you fancy getting more indulgent since this is fairly lightly sweetened cake by itself. 

Yes I have gone a bit quinoa crazy of late. It's just that it's a high protein 'seed' (not a grain- don't get confused) that seems to sit really well with my digestion and give me lots if sustenance to power me on. Plus it's so versatile I can't help but have a play in all manor of sweet and savouries... just type 'quinoa' into my search bar and you'll see :-) 

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Recipe: Banana Quinoa Slice

Makes approx. 12 slices

Ingredients:

  • 3 ripe bananas
  • ¼ cup oil (I use coconut)
  • ½ cup date paste (or ¼ cup syrup of choice)
  • ¼ tsp stevia (or add another ¼ cup dry sweetener of choice)
  • 2 cups coarse ground rolled oats
  • 1 tsp baking soda
  • ½ tsp baking powder
  • pinch salt
  • 2 tbs flax/ground chia
  • ½ cup non-dairy milk of choice
  • 1 ½ cup cooked quinoa (1/2 cup uncooked)
  • ½ cup flaked coconut or nuts of choice (I used walnut chunks)

Method:

Prepare the quinoa (I have pre-cooked freezer portions at the ready!)

Mix all wet ingredients (except quinoa), add the dry (except nuts) and stir through lightly to mix until smooth. Add the quinoa and nuts in the last few strokes.

Use a lined medium square baking pan (the mixture should end up approx 2cm deep) spread the mixture evenly and drag a fork across the top for texture. Bake at 180C for approx 30 mins until the top is golden and banana lightly browned at the edges.

 

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No-Bake Protein Packed 'Power Cubes'

The ‘power cube’ was an early recipe generated by a practical need for a healthy quick fix protein kick after a gym session. They were first conceived as bars with the intention of a being a healthy cereal bar but the consistency was denser and soft (not dry and crisp) lending itself to a flap-jack style bite sized cube.

Thus, the 'Power Cube' was born! 

I feel these bars could be a bit ‘Marmite’ in that you’ll either love em or hate em! The notion behind the cube was less ‘treat’ and more ‘nutrition’ but over the weeks and months I have refined the recipe to my own personal tastes, and so I happen to love them! My family members however do not proclaim these to be among my best work (but again, let me remind you of their reason for being, so best not compared to an indulgent cake!) They are very flexible and accommodating so feel free to change things about and throw in what you fancy- the idea being you get a dense protein rich oaty bar as the end of it!

These bars are rich in a balance of protein fats and carbs and so are also great to grab on the run when you are not sure when you will next be eating or to have a couple tucked away in your bag in case of emergency as a mini meal replacement! The cubes are also raw further boosting their nutritional status.

Recipe: No-Bake Protein Power Cubes

Makes a 20x25cm tray cut into 25 cubes.

Ingredients:

  • 400g oats
  • 30g dessicated coconut
  • 30 hemp seeds (other small or ground seeds can be used)
  • 1/4 cup cocoa powder
  • 1 tbs ground ginger or cinnamon (optional)
  • 150g isolated soy protein powder (Note: any mild flavoured plant protein blend would work)
  • 3 tbs almond butter
  • 3 tbs smooth peanut butter (or use all PB or almond if preferred)
  • 1 ripe banana- mashed
  • 1 tbs vanilla essence
  • 2 tbs agave syrup
  • ½ tsp stevia
  • Approx ¼ cup soy milk or other non-dairy milk (just enough to hold the mixture together well)

Method:

Mix dry ingredients together in a large bowl. Mix and mash wet ingredients together in a smaller bowl. Add wet ingredients to the dry and mix together adding as much soy milk as needed to create firm sticky dough. Firmly press the mixture into a 20x25 cm tray (or whatever similar size you have). It is easiest to line the tray with baking parchment as this will then simply lift out when ready to cut. Place the tin in the fridge for an hour (or longer) to firm up. When firm cut into cubes and store in the fridge. The cubes will keep for a week or more in the fridge and also freeze well. 

I like to make ‘gingery’ power cubes as I love ginger but feel free to vary the spices and cocoa content to your own preference.


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