Banana, almond & cardamom pancakes

Posted in: DF, N, S, SF, Uncategorized, V, WF

These pancakes are seriously delicious and filling. Plus they’re easy. I’ve deliberately kept the prep (and dishes) to a minimum for a fuss free Shrove Tuesday pudding / supper, or Wednesday AM post Pancake Day breakfast. Almonds are packed with anti-oxidants, Vit E, fibre, magnesium and protein and are proven to reduce insulin and blood sugar levels after eating. As you’d expect, these little delights are also seductively, yet wholesomely, gluten, dairy and refined sugar-free, and a great option for all you paleo people out there.

Banana, coconut & cardamom pancakes

Makes 8 – 10 pancakes. Feeds 2

INGREDIENTS

1 egg, whisked
1 banana, mashed
4 tbsp ground almonds
2 tbsp desiccated coconut – or sub for 1 tbsp almond
1 tsp baking powder
16 cardamom pods, seeds removed and crushed – optional
1 tbsp almond milk, sparkling water or water
1/2 dsp coconut oil

To serve

1 lemon
Creme fraiche, Coyo coconut yoghurt (I love this!) or greek yoghurt
Maple syrup

METHOD

Whisk eggs in bowl, add in banana and mash with fork. Add in remaining ingredients, apart from coconut oil and toppings, and stir. Set aside for a couple of minutes for the baking powder to activate.

Melt coconut oil in a frying pan and maintain a steady medium to low heat. Dollop in 1 dsp scoops of your pancake mix. Fry until browned, around 1 – 1 1/2 mins on the first side and 1 minute on the reverse.

Serve in a stack, alternating between a squeeze of lemon and yoghurt between each layer. Drizzle with (mineral rich!) maple syrup and eat. So good.

Tip

Cardamom’s a bit like Marmite so drop this if not to your taste, I love cardamom but don’t always include it. I find the easiest way to remove the seeds is to bash the pods in a pestle and mortar until the husks separate themselves and can be easily removed, allowing me to crush the seeds to a fine powder.

Click here for more info on Storehouse Seducer almonds.

The mug and plate in the picture are by South African potter, Wonki Ware. I hauled mine back in hand luggage (worth it!) but The Conran Shop has recently introduced a decent, and growing, range.

 

Super smoothie bowl

Posted in: DF, Featured, LF, S, SF, Uncategorized, V, WF

I’ve been having green shakes most mornings since January and am now a convert. They’re quick (I put most ingredients into a hand blender jug the night before), deliciously creamy and clean tasting and have done wonders for my digestion, skin, energy levels and reducing bloating. I stick to a base recipe, swapping in extra ingredients for energy, detoxing, immune boosting or alkalising. Tip: Avocadoes transform shakes into creamy sweetness, are a great source of unsaturated fats and are loaded with skin soothing vitamin E; I rarely sub these out.

granola

Feeds 1

INGREDIENTS

150ml coconut, almond or brown rice milk – I like Rude Health
150ml coconut water or sub 50/50 milk and water
100ml water – leave this out if making a smoothie bowl
50g / 1/4 cucumber
50g / 1/2 banana, frozen if possible
1 good fistful of curly kale or spinach
1/2 avocado

Optional extras:

1 dsp parsley – for cleansing the liver, flushing out toxins and water retention.
1/2 tsp maca – for energy
1 kiwi (I chop the ends off but keep the skin) – 1 kiwi contains more than your RDA of Vit C!
1/2 tsp spirulina – for antioxidants, magnesium, iron, B vitamins and calcium.

Making-green-smoothies

METHOD

Put all ingredients in the order listed above into a blender and blitz. I use a stick blender for speed and minimal early morning washing up.

Drink from a glass or transfer to a bowl and top with Almond, orange & cranberry granola and / or bee pollen.

Super-smoothie

TIP

The beauty of green smoothies is that, once you have the fruit to veg ratios sussed, pretty much anything goes. Swap ingredients depending on what’s in the fridge, in season, your hunger levels or dietary requirements.

Nut butters and milks are filling and protein packed, although OD’ing probably won’t help your waistline; I tend to use more coconut milk. You can add a scoop of whey (sweet and inoffensive) or hemp (dairy free but possibly not to everyone’s taste – grainy) protein powder for a low fat hit that fills you up all morning.

I like Pulsin protein powders as (I’m told) they don’t skimp on the quality of ingredients.

Peanut butter & banana breakfast shake

Posted in: DF, N, S, SF, Uncategorized, V, WF

The last of my super shakes series and hands down the simplest; I made today’s in less than 2 minutes. You have to admit that beats toast or cereal for speed – you can eat it on-the-go too! I developed this one for Paul Winch-Furness, arguably London’s favourite food photographer (he has a fairly exhaustive high profile portfolio: Meat Liquor, Nobu, Bistroteque, Pitt Cue Co., Ceviche…). I actually promised a couple of other wheat free recipes to Paul (I bore hime with new ideas daily. #oops) but given his confession to having a sweet tooth and being partial to peanut butter, I felt compelled to throw this one in too.

Peanut-butter-&-banana-breakfast-shake
Feeds 1

INGREDIENTS

200ml almond milk (or rice or cow’s milk) – I like Rude Health
150ml cold water
1 banana, frozen chunks if possible
1 heaped dsp peanut butter (or almond butter)
2 tbsp oats
1 tbsp whey protein powder – optional

MTEHOD

Blitz all ingredients together and drink. It’s that easy.

I use a stick blender and measuring jug, adding the ingredients in the order listed above for minimal fuss and washing up.

The whey’s optional, but a great low calorie filler. I nearly vom’d my shake up during headstand, not realising quite how filling whey was pre yoga class recipe testing. #oink

To be clear: this isn’t one of Paul’s masterpieces, just another iPhone snap I’m afraid.

Watercress, avocado & passionfruit smoothie

Posted in: DF, N, S, SF, Uncategorized, V, WF

Green shakes are a great start to the day, possibly none more so that those containing superhero, watercress. It does wonders for cleansing the liver and brightening the skin and eyes, amongst other things. The good news: veg shakes (genuinely) taste delicious… provided the fruit ratios and options are right! The passionfruit, cucumber and watercress give this recipe a refreshing tang, while the avocado, mango and almond milk make it creamy and filling. Frozen fruit not only adds to the creaminess, it makes more sense in winter.

Watercress,-avocado-&-passionfruit-shake

Feeds 1

INGREDIENTS

200ml coconut or almond milk – I like Rude Health
100ml coconut water or water
1 good fistful of watercress
50g / 1/4 cucumber
50g / 2 tbsp frozen mango
1/2 avocado
1 passionfruit
1/2 tsp spirulina – optional

METHOD

Put all ingredients in the order listed above into a blender and blitz. I use a stick blender for speed and minimal early morning washing up.

TIP

The beauty of shakes is that, once you have the fruit to veg ratios sussed, pretty much anything goes. Swap ingredients depending on what’s in the fridge, in season, your hunger levels or dietary requirements.

Nut butters and milks are filling and protein packed, although OD’ing probably won’t help your waistline. You can add a scoop of whey (sweet and inoffensive) or hemp (not to everyone’s taste but dairy-free) protein powder for a low fat hit that fills you up all morning.

I like Pulsin protein powders as I’m told they don’t skimp on the quality of ingredients.

Cacao, nut & berry super shake

Posted in: DF, N, S, SF, Uncategorized, V, WF

Super shakes are fast becoming as key to a cafe menu as coffee; even Pret’s now in on the cacao & almond milk smoothie action. As such, I’ve been developing recipes for yoga pop-ups, independent cafes and the somewhat larger, Gather & Gather. This is my favourite.

It’s hard to restrict the reasons to love this shake to just a few words, but the fact it tastes like chocolate milk and is actually good for you, is probably key. It’s also super quick to make (-5 mins) and can be eaten on-the-go so ideal for busy schedules. In terms of health tick boxes, think: protein, energy, anti-oxidants, vegan, no refined sugar, dairy free blah blahhh wheat free blahhhh. One friend’s even convinced cacao kick starts her day more than coffee; tall order but I like it.

cacao,-nut-&-berry-shake

Feeds 1

INGREDIENTS

1/2 dsp coconut oil
2 tbsp frozen berries
1/2 banana (frozen if possible)
1 dsp cacao
4 dates
1 dsp almond butter, tahini or peanut butter
150ml almond milk – I love Rude Health
200ml water

METHOD

If the coconut oil’s set (probable unless you live in a tropical climate), transfer to a cup immersed in hot water. Leave to melt while you make the smoothie.

Put all the remaining ingredients in the order listed above to your blender – I use a stick blender to keep washing up within 1 minute.

Blitz till smooth, add in the melted coconut oil and blitz again.

Tip: Frozen fruit works particularly well in smoothies, adding a thick, frappe like texture. I keep bananas in the freezer for this very reason. It also eliminates the black banana overnight syndrome.

For reasons I recommend Rude Health’s almond over all others, click here: From the streets: Rude Health dairy free milks 

From the streets: Rude Health dairy-free milks

Posted in: DF, N, Reviews, S, SF, Uncategorized, V, WF

I’m often asked for instant protein shake recipes to tick the dairy free / vegan / energy / alkaline, even paleo boxes. OK, I may not subscribe to relentless diet lists, but I can’t ignore the fact that reducing my dairy intake makes me feel better: I have more energy, the zip on my jeans stays up and most importantly, thanks to Rude Health, my repertoire of porridges and shakes has blossomed. To be clear, the reason these guys get my vote, is because flavour is king; I prefer all varieties to cows milk. And don’t get me started on soya milk. #barf

Rude-Health

£1.99 / litre from Waitrose or Sainsbury’s. 20% off now at Waitrose.

Until Rude Health, every almond milk left me cold, which, given my obsession with almonds, baffled me. Even the brown rice version somehow tastes so much better than sugary and starchy Rice Dream. Not to mention the health benefits. Lower in saturated fat, free from dairy and refined sugar, protein and flavour packed, these are a storehouse staple for anyone; Dolly (my dog) is partial to a spot of brown rice milk. Hush.

Almond-milk

You can make your own almond milk but quite frankly, I’m not sure it’s not worth the faff. Admittedly, it tastes good but the cost to yield ratio makes Rude Health’s £1.99 price tag makes you feel they’re being robbed – you need a sack of almonds for a 100ml trickle. The homemade stuff also goes out of date quicker than an avocado turns from stone to sludge.

Not content with dairy free milk perfection, Rude Health have branched out into granolas, cereals and snacks. All very good.

Check in over the coming weeks as I blog my favourite dairy-free super shakes and recipes to help you avoid winter sniffles. Next week: Cacao, nut & berry energy shake (with almond milk, of course).