Healthy cucumber bites :)

Hi guys

It’s been so long since I last posted, I thought it was time I break the silence and start putting out a couple blog posts again.

As we are kissing winter goodbye 👋🏽 it will be easier to eat healthier, lighter meals again.

Here is a super easy 110 calorie snack which is so yummy and filling. It will definitely fill any empty spot and carry you through to your next meal. Best part is, it’s so quick and easy to prepare.

Forget the cracker bread and provitas 🙂

These little cucumber bites are such a fresh and easy snack to prepare.

Check it out

Ingredients:

1/3 cucumber sliced

1/2 slice cheddar cheese

1 slice cooked ham

2 tablespoons cottage cheese (not cream cheese)

Salt and pepper

It’s pretty simple, spread a little cottage cheese on each slice, add a small piece of ham and cheese to each piece, season with salt and pepper and you are good to go. 🙂🙂🙂

You can play around with toppings and use whatever you have in your fridge. A couple days ago I added thin slices of tomatoes and pineapple 🍍 Yum!

If you are looking for something a little more filling, then top with tuna and a little bit of mayo for lunch. ☺️

Enjoy!!


Breakfast Date Bars

Hi guys

I hope you are all having a fab weekend!

I’ve been looking for a quick and healthy breakfast option. I wanted to make something which I could grab last minute before heading to work. These date bars could also work as a snack, pre or post workout or even as a dessert.

I am not a fan of dried fruit. The stuff makes me cringe but I’ve been reading up a lot lately on dates and how great they taste in recipes. I must admit with low expectations I decided to give it a try.

I found a recipe for date bars online which looked alright besides a couple of ingredients such as raisins 😬🤭 (which is a no no in my book) so I decided to change it up and remove a couple ingredients and add in couple of my own. The plus of this recipe is that there is no baking involved.

Here we go….

INGREDIENTS FOR THE BARS

3/4 cup pitted dates

1 cup raw oats

4 heaped tsp sugar free peanut butter

Dash of cinnamon

6 sachets stevia

1/2 tsp vanilla essence

Almond milk as needed

INGREDIENTS FOR THE TOPPING

2 heaped tsp sugar free peanut butter

1/2 cup almond milk

1 tbs cocoa

6 stevia sachets

DIRECTIONS

(If your dates are soft and sticky then skip this step and move onto the next one.) Place your dates into a bowl and pour hot water into the bowl until all the dates are covered and let it stand for 15 mins. Drain the water. The dates should feel soft and sticky.

Add the dates and oats into a blender and blend. (A food processor will work better if you have one) I had to stop after a couple seconds each time to scrape down the sides and remove all the thick pieces which would get stuck underneath the blades and then blend again.

Continue blending until there are no thick pieces left. Remove from the blender and place into a bowl.

Melt the peanut butter and add it into the bowl along with the rest of the ingredients and mix. If the dough is too thick then add in a little bit of almond milk. (I ended up adding in too much milk and then had to counter by adding in more oats) you should end up with a cookie dough like consistency which is sticky.

Press the dough into a dish (I made mine about 2cm thick (this will give you about 12 bars in total)

FOR THE TOPPING

Melt the peanut butter and add in the remaining ingredients and mix until a smooth consistency. (It should feel like icing) if it’s too thick add in a little more almond milk.

Spread the peanut butter ‘icing’ over the top and place in the deep freeze for 20 mins.

Remove from the deep freeze and slice into 12 bar size pieces and ENJOY 😊

For someone that doesn’t like fruit these don’t taste that bad at all.

I stored these in my deep freeze.

Please share if you have some ideas of how we could change these up with different ingredients to try out next time.

Have a fabulous weekend further 🦋

Sam

Perfect post workout latte 😀

Hi Guys

Check out this awesome latte recipe. It’s gluten free, dairy free and diabetic friendly. It’s packed with tumeric and ginger and is known to be loaded with anti inflammatory properties. It is also great for those who suffer from arthritis.

Cinnamon regulates blood sugar levels which keeps those nasty sugar cravings at bay.

This makes for the perfect post workout drink and will help soothe sore muscles and make you feel relaxed. It’s also a very satisfying snack or dessert.

Let’s go….

INGREDIENTS

3/4 tsp turmeric

1/4 tsp ginger

1 tsp honey

1 tbs almond/ sugar free peanut butter

1 1/2 cups unsweetened almond milk

1/2 tsp cinnamon

1 tsp vanilla essence

Pinch of salt

INSTRUCTIONS

Put all ingredients into a blender and blend until smooth and frothy.

Pour into mugs and heat up in the microwave.

(I added in a sneaky shot of espresso but it tastes great without the added caffeine too😆)

Sprinkle over a little extra cinnamon and enjoy.

(This makes 2 servings at 113 calories each)

Wishing you and warm and fantastic Tuesday😊☕️

Sam

Choc Chip Coconut Flour Cookies

Hello guys

Happy Father’s Day to all the awesome daddy’s! We are going to do what my dad loves best today….. braai 😅

I wanted to share an easy choc chip cookie recipe made with coconut flour. I am not a big fan of coconut flour because it can be so dense and hard to swallow in some recipes 😬 The ingredients in this recipe however work very well together and the cookies turned out yummy.

I like doing homemade gifts for Father’s Day. We decided to bake a batch of cookies for Jason but without the white flour and all that sugar. Who doesn’t like cookies, right?

Luca mixed all the ingredients together and Cole helped me roll the dough into balls. 10 points for team effort.🙂

Check out the recipe….

INGREDIENTS

* 1/2 cup coconut flour

* 1/3 cup honey

* 1/3 cup melted butter

* 3 large eggs

* 1 tsp vanilla

* 1/2 tsp baking powder

* Pinch of salt

* Dark choc chips (About 1/2 cup) Jason loves choc chips so we decided to go overboard 😅

* 3 tbs sugar free peanut butter

INSTRUCTIONS

Preheat your oven to 180 degrees

Combine the butter, vanilla essence, peanut butter and honey and melt in the microwave. Leave for a couple minutes to cool.

In a separate bowl combine all the dry ingredients. Add the wet ingredients to the dry and mix together.

Lastly, add in the eggs and the choc chips and mix.

Roll into balls and press with a fork and place onto a pan sprayed with cooking spray.

Bake in the oven for roughly 20 mins making sure that they don’t burn. These cookies are not hard cookies and are slightly soft. They will harden slightly as they cool down.

Check out the end result below and my two proud bakers ☺️

Happy Sunday!

Sam

Anytime Healthy Flapjacks

Hi guys

Check it out 🤩

Breakfast, lunch or supper… these flapjacks are a winner!

These can be made beforehand and stored in the fridge. Grab one pre or post workout or even as a snack. Jason enjoyed these for breakfast this morning and let’s just say that there were no left overs. 😀

Ok here we go…

INGREDIENTS

1 cup raw oats

2 scoops protein powder (I used the Wild vegan raw vanilla)

1 1/2 tsp baking powder

A dash of cinnamon

2 egg whites

2 tbs almond/ peanut butter

2/3 cup of almond milk

DIRECTIONS

Blend the oats until chunky consistency. (Don’t over blend there should be a couple bigger pieces)

Add all the dry ingredients to the oats and mix.

Add the almond milk, almond butter and egg whites and mix until cake like batter.

Heat your stove and spray a big pan with cooking spray. Spoon the batter into the pan. (I used about 2 big tablespoons per flap jack) turn the stove to low to make sure that they don’t burn.

Flip after about 1 minute and cook for a further minute or so. Once cooked through remove from the heat and place on a plate.

Drizzle a little bit of honey over the top and slice some of your favorite fruit and you are good to go!

This makes two portions so you have to share 😆

Wishing you all a fabulous Sunday and a great week ahead!

Sam

Homemade nut butter

  1. Hi Guys

I went overboard a couple weeks back and bought about 100 tins of assorted roasted nuts. Ok not really 100 tins but too many.  They were at a discounted price which helped me justify spending far too much and buying far too many.  We all know nuts are super healthy and provide loads of benefits for your body….. when consumed in moderation 😜 not so much if you are taking a handful every time you enter the kitchen… which is about every 5 minutes 😬

I’ve been using them in salads, packed them in lunch tins for school and made biscuits last weekend. We still had a couple tins left so I thought I’d try and make my own nut butter.

I emptied out the last 4 tins we had into my blender which was a combination of cashews, almond, peanuts and walnut and started I blending.

It’s best to use nuts which have been roasted because the oils are released easier while blending but raw nuts will work too. I was lucky that these had already been roasted. If they had been raw, I would have used them just as is.

Anyway…

After blending for about 1 minute I thought that this might be the easiest thing I’ve ever done. Until my blender over heated 😂 I switched it off and decided to make two separate batches to try and lessen the load.

I waited a couple minutes and tried again…. I had to stop blending every 30 seconds or so to scrape down the sides as the ‘mixture’ becomes so thick.

After doing this a couple times it started looking like we were heading in the right direction. 🤗

I then added in the following:

1 tsp honey

1 tsp cinnamon

1 tsp olive oil

and continued to blend for about 3 minutes longer.

I then made the second batch exactly the same as the first which took waaaay longer as my blender continued to over heat.🙄🙄

Eventually, after lots of swearing and time….. success! 

Wow! Let me tell you, it tastes great! I was a little nervous with my decision to mix so many different types of nuts together but it turned out oh so YUMMMY!

There are so many different types of ingredients which you could add in to make it your own. Roasted coffee beans and almonds would make a stunning espresso almond butter which I will have to try. 😯

Next on the agenda is sunflower and pumpkin seed butter.  However, I will not even consider to attempt this with my blender. A food processor would be so ideal right about now… Father’s Day is around the corner 😅😅😅

Wishing you all a very happy Saturday!

Sam

 

 

Homemade oat bread (refined flour, dairy and gluten free)

Hi guys

I was fortunate enough to have a special volunteer in the kitchen this afternoon. I decided to take advantage and try out this healthy bread recipe which Yvonne shared with me during the week.

I added a few ingredients of my own and left some out in the hopes of bringing the calories down even lower. I vowed to let Luca do everything from start to finish by herself ? See the photos below as evidence.

Here we go….

HEALTHY OAT BREAD

Ingredients

3 cups of raw oats

1 cup unsweetened almond milk

2 eggs

1 tsp salt

1 tbs arrow root powder

Instructions

Preheat the oven to 180

Using a food processor or a blender grind 3 cups of rolled oats into fine oat flour.

You need to grind for at least two minutes so that your oat flour is super fine.

Add the baking powder and arrow root to the blender and blend for a further 30 seconds.

In a large bowl mix together the eggs, almond milk and salt. Add the flour mixture to the wet ingredients and mix until completely combined.

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Spray a small bread pan with cooking spray.

Add the mixture to your bread pan and place on the top rack of your oven.

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Bake for about 40 minutes until inserted toothpick comes out clean.

We left it to cool for a couple minutes and I sliced it up. (The only step I refused to let Lulu do by herself)

The original recipe calls for a 1/2 cup of honey. I thought to attempt it without the honey and add in some arrow root powder and see what happens. Luckily it turned out great!

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We then made some leek and sweet potato soup. (We replaced the regular white potatoes with orange sweet potatoes instead.)

I added in some almond milk to make it more creamy and blended it all together.

Lastly we added salt and pepper and supper was served and enjoyed by all.

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Let me know if you have any cool recipes! We would love to try them out.

Wishing you a fabulous evening.

Sam

Healthy coconut flour pie crust

Hi guys

Lets be honest with the slightly colder weather a good old hearty meal is what makes us feel warm and fuzzy. The only problem is that warm and fuzzy usually means high carb and high calories ? Just a couple of dishes like this added to your diet every week can cause that horrible winter weight gain ?

Here is a super easy recipe for you to try out this weekend. A plus is that there are no expensive ingredients and it is quick and easy. You can also choose if you would like your pie to be sweet or savoury or both ?

Here we go….

COCONUT FLOUR PIE CRUST 

Ingredients

1/2 cup coconut oil

2 eggs

1/4 Tsp sea salt

3/4 Cup coconut flour

1-3 Tbs honey

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2 tbs arrow root powder (Dischem) Arrow root powder is a great addition when baking with coconut flour. Coconut flour tends to be quite dense and heavy and the arrow root makes it far lighter and more crispy.  This simple ingredient really changes

Instructions

Preheat oven to 200

In a medium bowl beat coconut oil, eggs, honey and salt together with a fork.

Then add coconut flour and arrow root powder. Stir until dough holds together.

Gather the dough into a ball, then pat into a 20cm pan after spraying with cooking spray.

Prick the dough with a fork.

Bake for 8-10 minutes or until lightly brown. Let cool

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If you would like to make a savory dish then leave out the honey.

The filling ideas are endless just remember to keep it sugar free.

If you have any cool ideas please send them to me so I can test them out too.

Have a fabulous Saturday?

Sam

Healthy chocolate mug cake ???

Hi guys

I hope you are still sticking to your goals, eating clean and training hard? ?? Yesterday was photo day again and there are some great results so far. ?

I always like to make something yummy over the weekend to make sure I don’t fall off the bus. So much damage can be done in a weekend? Here’s a quick and easy recipe that will satisfy your sweet tooth without loads of calories.

Check it out…

Healthy chocolate mug cake

Ingredients

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* 1 over ripe banana (The black gross ones are perfect 🙂

* 1 egg

* 2 tbsp cocoa powder

* 1 tsp dark chocolate chips

* 1 sachet stevia

* 1/4 tsp vanilla essence

* 1/4 tsp baking powder

Instructions

Add all the ingredients (expect the chocolate chips) into a food processor/ blender and blend. Don’t mix the ingredients by hand because it doesn’t turn out half as nice.

Pour the mixture into a big mug (use a little spray and cook before adding in the batter)

Add the batter into the mug and stir in the chocolate chips.

Pop it in the microwave for approximately 1 minute (the time will depend on your microwave and your desired texture).

(You can also bake this in the oven for 10-15 minutes at 180 degrees)

Add a tsp sugarfree peanut/ almond butter to the top and enjoy.

This comes to about 350 calories. Opt for a lighter lunch to make sure that this fits into your calories for the day.

ENJOY ????

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Crunchy Sweet Potato Chips ?

Hello guys

Happy Mother’s Day to all the awesome moms!? I am so fortunate to have an amazing mom who continues to look out for me on a daily basis. ☺

I have a yummy sweet potato chip recipe for you to try out today. Your kiddies will love these too!

Did you know? Eating just 1 small packet of chips a day can add up to the equivalent of drinking almost 5 litres of cooking oil per year??

The high levels of starches and refined carbs in a packet of chips can sky rocket glucose and insulin in your blood.  This imbalance causes you to feel less full and brings out the hunger monster throughout the day which leads to overeating.  Try this easy and healthy alternative instead.

Here we go…..

Crunchy Sweet Potato chips

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Ingredients

1 big sweet potato

2 tsp olive oil

Sea Salt

Instructions

Preheat your oven to 280 degrees

Wash the sweet potato and slice thinly (with peel on)

* This is the most important step so take time to make sure the slices are as thin as possible. I have been in a rush before and have cut my slices too thick and then they don’t become crispy. If you have a twister or something you can use to set the thickness and slice it for you, it will help A LOT and save on time too.

Soak the sweet potatoes for 10 mins in cold water

Remove the potato slices from the water, drain and dry off with paper towels.

Place the potato slices into a bowl and add the olive oil and mix thoroughly until every slice is completely coated in oil.

Place slices in a pan (I use a little bit of spray and cook just to make sure that the chips don’t stick to the pan) and spread them out completely and sprinkle with sea salt.

Bake for about 12 minutes and flip them over And bake for 12 more minutes.

Remove from the oven and let the chips cool in the pan. As they cool they will become even more crispy.

Voila!

Enjoy

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I’ll share some stunning snack ideas which are all below 100 calories a little later.

Have a fabulous Sunday

Sam