Category Archives: Recipes

Sweet and Sour Noodles

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Serves 4 (approx 352 calories per portion)

10 mins prep time and 10 mins cook time.

Taken from Practical Cooking – Wok and stir fry published by Parragon in 2002. Its a book we use regularly.

3 tbsp fish sauce

2 tbsp distilled white vinegar

2 tbsp caster or palm sugar

2 tbsp tomato puree

2 tbsp sunflower oil (we use a small amount of coconut oil instead)

3 crushed garlic cloves

350g rice noodles soaked in boiling water for 5 minutes

8 sliced spring onions

175g grated carrot

150g beansprouts

2 eggs – beaten

225g peeled King Prawns

50g chopped peanuts (unsalted)

1tsp chilli flakes to garnish

  1. Mix together fish sauce, vinegar, sugar and tomato puree
  2. Heat the oil in the wok
  3. Add the garlic to wok and stir fry for 30 secs
  4. Drain noodles thoroughly, add to Wok along with the fish sauce mix and mix well to combine
  5. Add spring onions, carrot and beansprouts and stir fry for 2-3 mins
  6.  Move the stir fry mix to one side of wok and add beaten egg to empty side of wok, cook until egg sets  (we find cooking the egg in a separate pan worked better for us then add it to the wok)
  7. Add the prawns and peanuts and mix it all well
  8. Serve up and garnish with chilli flakes and serve hot

 

 

 

 

Healthy Banana Bread Recipe

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Banana Bread Recipe
A great way to use those over ripe bananas
 4 very ripe bananas
 1/3 cup coconut oil or melted butter
 4 eggs 
 1tsp vanilla 
 1 1/2 tsp cinnamon
 1/2 cup coconut flour
 1tsp baking powder
 1/4tsp Himalayan salt or sea salt
Mix everything together
Pour into a greased bread tin
Cook 180f for 45-60 minutes.

You can add in your own ingredients too such as nuts, dried fruit, maybe chia seeds, hemp seeds etc , I will be experimenting.

You may find that the texture is different to what you may expect or are used to, it could be described more of a moist cake texture than a bread .

A healthy Green Smoothie

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Green Smoothies

There are also a few people who say too many green smoothies are bad for you because of the oxalic content of leafy green vegetables . We have green smoothies a couple of times a week after doing our own research.

Moderation is one of my favourite words when it comes to most things and green smoothies are no exception, some people grasp a new idea and then become a bit obsessive about it and as with excess of anything it can then cause problems.

After researching possible links of nutrient deficiencies and the body being too acidic as being possible contributory factors in a cancer diagnosis  we decided that green smoothies would be a part of our healthier regime.  Smoothies are a great way of introducing nutrients and foods that maybe we wouldn’t be keen on eating any other way.  Its also a great way to get children having fruit and vegetables they may not be keen on if you served them up on their own.

We use a good handful of Kale, a stick of celery, either half or whole avocado depending on the size, 1 banana (you may also want to add in some mango initially), a tablespoon of coconut oil, one capful of aloe juice per person, a teaspoon of hemp powder per person and we sometimes add in ground flax seeds milled in a coffee grinder or we use flax oil.  Then add enough water to your desired consistency in the blender.

Kale is one of the the most nutritionally rich vegetables grown in the UK.  Kale is a good source of Vitamins K, A and C and also contains manganese, copper and phytochemicals which are believed to help with certain types of cancer. It is almost fat free and is low in calories. Our local Supermarket now do organic Kale so we buy this.

Celery is packed with Vitamin C, potassium and Iron, a good source of calcium and is high in calcium. It also gives a good dose of folate. We also use the leaves too which are a source of carotene. It is virtually fat free, low in calories and low sodium. One stalk has only 2 calories and you would need to eat 30 sticks to get the same amount of calories as a digestive biscuit.

Avocado  is a nutrient dense fruit including potassium, B vitamins and folic acid and contains good fats but very low in cholesterol and sodium.

Banana very low in saturated fat, sodium and cholesterol. It is a good source of dietary fibre, Vitamin C, potassium and manganese and a very good source of B6. Most of the calories come from sugars.

Aloe Vera Health drink we put 25ml cap per person in the smoothie if we haven’t already taken it that day. Oral ingestion helps the digestive system and contains large amounts of antioxidants.

Raw Chia Seeds The little seeds contains calcium, manganese, phosphorous and healthy omega 3 fats, they may be eaten milled or whole. They make a great source of protein for Vegetarians.

Virgin Coconut Oil so many uses for this very versatile product from hair care, skin care, oil pulling for oral health to cooking and adding to smoothies , this is due to the presence of lauric acid, capric acid and caprylic acid which gives it soothing properties, its is antimicrobial, antioxidant, anti-fungal and antibacterial.

Raw Protein Hemp Powder this is a recent addition to our smoothies. It is a good protein source for Vegans and those on gluten free diets.

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