Deliciously Healthy Snacks

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PICK ME UP SMOOTHIE

​RECIPE OVERVIEW

Guaranteed to get you moving. This is a great, healthy performance smoothie.

PREPARATION TIME: 5 minutes

COOKING TIME: 0 minutes

Ingredients Serves: 1 person

1 person 1 x Banana roughly chopped 110 g Fresh Blueberries
200 ml Natural Yogurt
Organic Wheatgrass 
Cranberry Juice
110 g Raspberries 
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Method.
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Blend in a food processor until completely smooth. Pour into your favourite glass. And enjoy!


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​​This recipe makes approx. 800ml.

OVERNIGHT OATS

RECIPE OVERVIEW

This is easy to prepare on a Sunday evening ahead of a busy week.  

​PREPARATION TIME: 10 minutes

COOKING TIME: 0 minutes

Ingredients Serves: 5 people

2 tbsp Desiccated Coconut
2 tbsp Hemp Seeds
1 x Lemon juice
200 g Porridge Oats
3 tbsp Dried Fruit
1 tbsp Pumpkin Seeds
2 tbsp Chia Seeds
500 ml Unsweetened Coconut Milk 
1 handfull Mixed Berries 
1 portion Natural Yogurt
1 handful Mixed Nuts 

Method.

Mix all the ingredients together in a large bowl. Cover with cling film and refrigerate overnight. 2. In the morning, transfer the oats to individual bowls and top with fresh fruit, crunchy nuts, fresh berries, sliced bananas and a dollop of yogurt.

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SALMON SOBA NOODLES

​RECIPE OVERVIEW

A quick and healthy supper dish with a kick

PREPARATION TIME: 5 minutes

COOKING TIME: 15 minutes
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Ingredients Serves: 4 people

1 tbsp Coconut Oil  4 x Shallots 
thinly sliced 4 x Skinless Salmon 
about 150b each 1 pack Soba Noodles 
180g 200 g Mangetout roughly sliced

For the Dressing 2 tbsp Rice Vinegar
1 tbsp Sesame Oil
1 x Chillies finely chopped (red)
1 tbsp Fresh Ginger chopped
2 clove Garlic finely chopped
2 tbsp Soy Sauce 

Method

First prepare the dressing by combining the sesame oil, soy sauce and vinegar in a small bowl. Then, cook the noodles in a saucepan of salted boiling water following packet directions or until tender, (3 – 4 minutes)  adding the mange tout in the last minute of cooking.

Drain and transfer to a bowl. Add the dressing and toss to combine. In the meantime, heat the coconut oil in a large non-stick frying pan over medium-high heat. Season salmon with salt and pepper. Cook for 3 - 5 minutes each side. When the salmon is cooked through, remove and add the shallots, chilli, garlic and ginger, tossing in the pan for 30 seconds. Remove from the heat and add the shallots, chilli, garlic and ginger to the dressing. Plate up the noodles, mangetout and salmon, then add the dressing. Serve hot or cold.

CHICKEN AND VEGETABLE RICE

RECIPE OVERVIEW

A deliciously healthy chicken and rice dish.

PREPARATION TIME: 10 minutes

COOKING TIME: 20 minutes

Ingredients Serves: 2 people

Black Pepper to taste
150 g Broccoli chopped
150 g Carrots peeled and chopped
300 ml Chicken Stock Cube
2 tsp Rapeseed Oil
350 g Fresh Chicken Fillets chopped 100 g Wholemeal Rice 





Method

Place the rice in a pot with chicken stock. Cook until light and fluffy. Place the oil in a frying pan on medium heat. Add the chicken and cook until browned. Now add the broccoli and carrots and stir fry for 4-5mins until chicken is cooked through and vegetables are tender. Once rice is cooked, add to the cooked chicken/vegetable mixture. Season with pepper.

Serve Hot

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COCONUT PROTEIN PANCAKES

​RECIPE OVERVIEW 

These pancakes are a great high-protein breakfast or anytime snack.

PREPARATION TIME: 5 minutes

COOKING TIME: 6 minutes

Ingredients Serves: 2 people

1 tsp Apple Cider Vinegar or lemon juice 1 tsp Baking Soda
2 tbsp Coconut Flour
100 ml Coconut Milk or almond milk 2 tsp Coconut Oil 
3 x Eggs
1 tsp Ground Cinnamon 
plus extra to serve
0.5 tsp Salt  1 tsp Vanilla Extract
1 tbsp Whey Protein Powder Vanilla 
or chocolate
To serve 1 handful Blueberries 
fresh 1 handful fresh Strawberries 

Method

This recipe makes 4 pancakes 1.

Blend the eggs, milk, protein powder, coconut flour, cinnamon, baking soda, vanilla, vinegar and salt together to make a batter. 2. Melt the coconut oil in a non-stick frying pan set over a medium high heat. Using a ladle, pour small amounts of batter into the hot pan. Cook the pancakes in batches for 3 minutes on one side, until bubbles start to form on the surface, then flip over and cook for a further 30 seconds. 3. Serve the pancakes with blueberries, strawberries and a sprinkle of cinnamon.

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CHIA, OAT AND QUINOA BARS

RECIPE OVERVIEW

Quinoa is easily flavoured and is a great option to include in breakfast, lunch or in snack bars.

PREPARATION TIME: 10 minutes

COOKING TIME: 25 minutes 

Ingredients Serves: 12 people

3 tbsp Almond Butter 
or peanut butter 3 tbsp Almonds 
chopped 2 x Banana 
ripe, mashed or blended 1 tsp Ground Cinnamon  2 tbsp Honey
100 g Jumbo Oats
75 g Quinoa rinsed
0.25 tsp Sea Salt
3 tbsp Dried Fruit 
3 tbsp Pecan Nuts chopped
4 tbsp  Chia Seeds
0.5 tsp Vanilla Extract 


Method

This recipe will make 9-12 bars 1.

​Preheat the oven to 180°C/gas mark 4. Line a 20cm square baking pan with non-stick baking paper to prevent the bars from sticking to the edges. 2. Mix together the oats, uncooked quinoa, chia seeds, cinnamon and salt in a large bowl, then stir in the mashed bananas and vanilla extract. Add the almonds, pecans and dried fruit and mix again. 3. Place a small saucepan over a low heat, then add the nut butter and honey and stir until warm and the nut butter and honey have melted together into a paste. Pour this paste over the dry ingredients and mix together until well combined. 4. Pour into the lined pan and press down firmly. Bake for 25 minutes,until the edges have turned golden brown. Allow to cool on a wire rack before cutting into bars or squares.