Coconut Raspberry bowl

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Travelling means I am away from my kitchen so I haven’t been able to cook much at all, however before I left I made this very special cocobowl and I kept it for a rainy day.

Coconuts are an excellent for many reasons, everything about them is usable, you can eat the flesh and it’s filling and delicious, you can drink the water, full of electrolytes, use the oil to cook or in your skin or hair for hydration of nutrition and when there is nothing else to eat, you can use the shells to makes bowls or bikini tops (lol).

As a final giveaway, the coconut provides us with coconut flour which is absolutely fabulous to substitute regular flour with way more fibre than the regular wheat one and very low in carbs.

I (place big heart here) coconuts.

Peace & Love!

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Chocolate Banana Porridge Inspo

So this is the short inspiration post of the week since I am travelling the world. Cacao oats and coconut milk, almond butter, banana and toasted sliced almonds and coconut shavings.

Just because is quite pretty.choco2

Raw Cashew + Coconut Protein Balls

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There are thousands of recipes out there for protein balls, energy bites and fat bombs. The key to choosing which one is best for you lays in your goals.

An energy ball is generally higher in carbohydrate and fat and fat bomb is obviously higher in fat and lower in carbs. A protein ball is generally enriched with protein powder and is lower in carbs.

If you are in a Ketosis state or diet, you are probably looking for a fat bomb because you want high energy in the form of fat and you are not interested in carbs at all. If you follow a diet with a variety of foods, including carbs, you probably want an energy bite if you are not trying to lose weight, or if you are bulking and a protein ball if you are watching your calories. The last ones are my favourite.

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This is a personal preference but I don’t like overly sweet things so I have tested and corrected a recipe to suit them to my taste and here you have the result!

They provide 86 calories each, 3.5 grams of fat, 4.5 grams of protein and 9 grams of carbs.

Ingredients (makes 15 balls)

100 gr. of natural Cashew nuts

100 gr. of pitted dates

1/3 gr. of shredded coconut 

2 scoops of vanilla protein powder

1 tbsp of chia seeds

3 tbsp of water

Agave nectar (if needed)

How to…

In a food processor, blend the dates and the cashew nuts, in a bowl, mix with the coconut and the protein powder and the chia seeds and if needed add one tbsp of water at the time to improve the texture. Try and add a bit of agave nectar if needed.

 

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Super Food Vanilla Caramel Chia Pudding

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I recently came across Chia seeds, you can find plenty of pictures on Pinterest, Instagram and other social media claiming the miraculous properties of this tiny little seeds. I read a bit about them and they really seem to be amazing, the key benefit is the high density of their nutrients, one serving is around 1 ounce (28 grams) and within it, you have 4 gr. Of Protein, 9 gr. Of fat (this is a lot, but 5 of those are Omega 3 which you would want to incorporate to your diet anyway) and 11 gr. Of Fiber. Not to mention that apparently they have more antioxidants that Blueberries, and more calcium gram on gram that dairy, which makes them specially good for people that don’t dairy, like vegans.

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Even when protein and fats can be sourced alternatively within your meals, fiber can be an elusive one specially on low carb diets when no bread, flour or pasta is included. Fiber is essential to keep you fuller for longer, so a dessert made of chia seeds could very well top up a light dinner or lunch, and keep you satisfied until the next morning/dinner.

They are packed with vitamins and all of this for only around 100 calories per serving and the best thing is that they are very versatile. You can sprinkle them on cookies, over porridge, you can have them with drinks and make desserts with them!

They don’t need to be cooked, they absorb so much liquid that they just need to be immersed in it for 24h and let them become a dessert by themselves!

This is my first attempt at them, so I only used half a portion to make one pudding, which made them more liquid than I have seen in other recipes. I think this basically comes down to personal preference and the texture that you like.

When I first tried it I was a bit wary, but it turns out it is actually pretty good! It reminded of those tapioca balls in bubble tea, but in a lot more interesting nutritional package. I totally recommend it!

Ingredients (serves 4)

4 tablespoons Chia Seeds (8 if you want a more dense texture)

450 ml of Light Soya Milk

½ teaspoon pure vanilla extract

½ teaspoon Caramel flavouring no added sugar

4 tablespoons coconut milk (reduced fat)

Sweetener of your choice to taste

How to make them…

So easy! Just mix all the liquid ingredients, if the coconut milk is not liquid, warm it up to mix it with the soya milk first, taste the flavour and add sweetener until you are satisfied.

Pour the chia seeds at the bottom of the containers where you will be making them, I have used the one from Weck because they can be closed and secured with metallic piec

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Add the liquid to the pots, close and shake each one for 30 seconds. Leave for 10 minutes and shake again. Shake again one hour afterwards and then you can leave them in the fridge overnight. They will be ready in the morning!

The seeds will fill up with water and duplicate their size several times. They have a gooey texture but not unpleasant and these soft vanilla and caramel flavour really make them delicious.

Don’t be scared to try new things!