Crunchy quinoa cookies...hemp infused!

My original chewy chocolate quinoa cookies have turned out to be one of the most popular posts on this blog, and also one of the most popular search terms.   This is a little twist on the original recipe with a superfood hemp boost... perfect training snacking... or for anyone looking for a source of wholefood protein boost. I have combined hemp protein with brown rice protein to achieve the best texture (in my opinion) but you could try using your preferred protein powders instead.

Ok, so if I was to state my preference between these cookies and the originals...maybe the originals would win over a teeny weeny bit in the chewy stakes and because they were more intensely chocolatey ...but these are pretty awesome and hit the spot in terms of nutrition whilst bringing a big smile to my face.  Plus...I love the crunchy little unshelled hemp seeds!

I made a double batch of these and kept a stash in the fridge that lasted me right through to race day!   

                             

Recipe: crunchy quinoa cookies...hemp infused!

Makes approx 10  cookies

Ingredients:

1 cup cooked quinoa

¼ cup peanut butter

¼ cup date syrup (or 3 tabs alternative syrup)

Few drops stevia to taste

1 banana

¼ cup hemp protein*

¼ cup brown rice protein*

¼ hemp seeds (I use unshelled for extra crunch factor)

¼ cup cocoa powder

1 tsp vanilla bean powder or extract

*I used hemp protein and brown rice protein as my preferred protein options as they complement each other in texture and I typically like to use hemp wherever possible. Feel free to use your own preferred options.

Method:

Mix all the peanut butter, date syrup, banana and stevia together until smooth. Mix the dry ingredients together in a separate bowl and then add to the wet ingredients until well mixed and a thick paste is formed. Mix in the quinoa until well coated.

Form small balls with your hands and press down onto a lined baking sheet.

Bake at 180C for approx 15 mins. Allow to cool fully.

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Tough Mudder Challenge... and chocolate 'boost' mousse!

For those of you who are dedicated followers of my blog....I think there may be a few of you out there somewhere ;-)  You will have seen a sneak preview in this weeks Mantra for Monday.

I true crazy style I have signed myself up for a challenge, a challenge that actually brings me out in a cold sweat of panic just thinking about it...though I am now getting used to that feeling.

This blog began back in 2011 at a time when my life and perception of the world around me was changing, I was changing and since that time I have not stopped. This is simply the next chapter...pushing that little bit harder and testing my limits both physically and mentally. Off the back of my Lent Challenge is needed a kickstart and in response I have signed up to Tough Mudder, taking place south of London on Saturday June 8^th...just 8 weeks away.

‘Fit foods’ will take priority in the run up to the challenge and so I will be busy using this Fit Food collection of recipes in coming weeks... but always one to add to a collection here is another offering for you today.  

I rarely supplement protein but if I do it’s typically hemp as the cleanest whole food form of protein powder. This is a spin off from my Green Smoothie Cheesecake and coconut cream discoveries. It makes great dessert like snack or semi-freeze for a soft serve or cheesecake option...choices choices!  The texture is mousse like with the soft grain from the hemp and coconut flour giving a great texture- it's not smooth and silky but has a soft light grain and almost bubbly bite (difficult to describe).

I originally made a single serve mini portion (it's intense so you don't need a large serving), but as that worked out so well I increased the ingredients and tweaked things ever so slightly to make 6 portions that I have piped into mini muffin cases and frozen.  Simply pop one out and allow to defrost just a little when you are in need of a boost!

Chances are you’ll be seeing some more ‘fit food’ recipes around here...

Recipe: Chocolate 'boost' mousse

6 servings

Ingredients:

1/2 cup hemp protein (other powders may also work)

3 tbs cocoa or raw cacoa powder

1/4 cup fine coconut flour

2 tsp maca (optional )

1-2 tbs ground chia

1 cup mashed ripe banana (use frozen for a thicker consistency)
1 tbs coconut oil- melted

1/4 tsp stevia to taste
1/2 tsp vanilla extract

up to 1/2 cup non-dairy milk or choice (use more of less depending on desired consistency and whether or not you used frozen banana)

Method:

Blend all ingredients together until very smooth. 

Spoon or pipe the mixture into mini muffin cases (I piped it for purely for aesthetics!) Freeze for 30 minutes or so if you prefer a soft serve consistency, or freeze longer if planning on keeping for a few weeks. 

Serve at room temp or chilled and topped with extra fruit, nuts, chia seeds or trail mix if desired.

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

‘Breakfast Boost’ sprinkles!

I was going to put together a another ‘intro post’ to publish yesterday...but the day ended up being so crazily busy I will have to do that tomorrow. It’s also coming up to the end of Lent ad therefore the end of my ‘Whole Foods Lent Challenge’ and my ‘6-week to 6-pack Challenge’ so I will fill you in on both of those tomorrow also. Sometimes I wish there were simply more hours in the day!

So, first let me fill you in on yesterday’s events...

I launched my ‘Wholeplus’fitness bar range to the public at my local gym...scary and exciting in equal measures as I just didn’t know what the response would be or quite how much do people really care about their health in the ‘real’ world? It went without a hitch, people loved the products and were really engaging with the simple whole foods concept. It was also so lovely and heartening to know so many people out there do care about what they put in their bodies. I had some really lovely conversations and got some great feedback to develop the products further. I wil keep you posted!

I got a bit carried away and didn’t take many photos... but I am hoping to do another event in a few weeks so will try and take a few more then!

On a whim the night before the event I spontaneously came up with another recipe idea that was also well received... a healthy breakfast mix in to use instead of sugar or syrup on top of oatmeal,  cereal or yoghurt etc. So many people I know enjoy of bowl of healthy porridge BUT then proceed to load it will sugar to sweeten it. This mix-in or topping uses dates ground into course granules and mixed with seeds and various ‘superfoods’ to give a versatile tasty sweet addition with great texture.

These are the only two pictures I got of the event...little cubes of bar tasters, jars of breakfast sprinkle and 2 bowls of truffles.
The jars you see along the back of the table are all the raw ingredients to help engage people with visualising
the 'whole foods' concept.

I made up three different jars of sprinkles for my event, but below is the basic principle I followed and a few ideas to get you going. All ingredients are approximates as I haven’t quite firmed up the recipes yet, and to be honest you can just eye-ball the quantities and throw in things you fancy and then process the mix until the texture looks right to you.

Check out my classic apple oats as shown in the picture...the perfect base for a sprinkly topping! 

Recipe : ‘Breakfast Boost’ sprinkles!

Makes  approx. 450g

Ingredients

250g dates

50g nut butter

100-150g mix of nuts/seeds (I used pumpkin coconut flakes and hemp seed mainly with a little chia thrown in for good measure!)

2 tbs maca powder

1-2 tsp spice – i.e cinnamon, ginger or vanilla

A little sea salt to taste

½ tsp pure stevia powder (note: It’s good to make the mix quite sweet since it will be ‘diluted’ in sweetness when mixed through)

20g coconut oil (if needed to help ‘clump’ the ingredients)

Method

Process the dates with the nut butter until you have small coarse clumpy pieces (i.e 1-2mm grains).

Add all remaining ingredients and pulse to mix until you achieve desired texture. 

Add a little coconut oil at the end if you need a less dry and a more clumpy mixture. (I only needed this when I made a chocolate protein based sprinkle as I used proportionally more dry ingredients).

I imagine this would keep for quite a few weeks in the fridge or a cool cupboard.

(p.s. Geek mode....I love these photos as the jars make great props and I love the shapes they create!)

For further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Week One of 'six-weeks to six-pack'

I have updated my 'Lent Challenge' page....click the tab at the top and scroll down to check out my progress report...it's been an interesting week!

I won't elaborate my thoughts in this post, but instead give you a little summary as to the kinds of meals that have been on my plate this week...check out the links below. I've tried to pack some higher protein dishes in.

What has been you favourite meal, or best meal success this week?

• pea and white bean dip
• roasted cauliflower salad
• lots of oats...apple oats and overnight banana chia oats
• quinoa oat combo (a new one for me...post coming up!)
• low carb high protein granola (new post coming soon!)
• miso stew
• lentil combos
• these truffles and another amazing sugar free chocolate treat (seen at the bottoms of the montage...post coming soon)
• lentil balls
• a almond flour version of these buckwheat blinis
• lost of raw veggies with this peanut lentil dip
• bean casserole (post coming soon!)
• broccoli and bean soup

See you for WEEK TWO this time next week! :-)

Carry on camping!

Back home and rested after a busy bank holiday weekend in the hills!

It was so wet the car got stuck!

The day before my camping trip was mega busy with food preparations to carry me through the four day trip (supplemented by a bbq and a pub meal!)

I thought I’d share with you some of my preparations as many of these recipes are perfect ‘on the go’ snacks fit to fuel you up for the day whether you happen to be camping or not! I have posted many of these recipes or variations on them previously…but you know it’s always good to have it all in one place.

Oh, and in case you were wondering my pop up tent went up and down just fine thank you! I had been apprehensive that I would end up performing an embarrassing battle of wills in front of a field of bemused onlookers…thankfully that was not the case!

So, my food prep looked something like this:

These mexican beanburgers (pre-cooked and finished off on the bbq). I had planned to make these black bean beet burgers for a more authentic looking burger…but alas I had not black beans of beets!

Un-tuna sandwhichfilling- great in wraps, pittas or simply straight from the pot.

Lentil peanut dip…I know I go on about this but I love it!! Great with a pit of raw veggies.

Overnight oats….I premixed a tub of oats, chia seeds, cinnamon (lots!) and raisins, and then each night before going to bed I mashed a banana into a travel tub added 1/3 cup oat mix to a tub and then added approx. ½ cup soy milk. Mix it up…and voila the perfect breakfast come morning. I added some blueberries and a little extra soy milk in the morning too.  P.s this also serves a great lunch out on the hills….just remember to take a spoon.

Granola (cos I need oaty goodness with me at all times!) this batch had a touch of salt which really made the flavours pop!

mexican bean burgers

un-tuna salad

lentil and peanut dip

granola bites

Plus, last but not least…

Smoosh bars are another go to favourite that stand up well with the rough and tumble in the rucksack. Usually I opt for my gingerbread and choc-orange versions, but this time I put a little twist on things since I was running realty low on dates and so now you have a new recipe below.  I called these chocolate plum bars as prunes just didn’t sound quite so appetising to me (apolgoes if I have confused you with cherries in the photo!). The prunes provide a deep rich fruity sweetness which teams perfectly with the cocoa. My prunes were much softer than my regular dates so I slightly increased the nuts and oats to compensate.

Recipe: chocolate plum bars

Ingredients:

100g dried plums (prunes)

80g hazlenuts (or other nut(s) or seeds of choice)

50g raisins

25g coconut flour or ground oats* (I used oats)

20g cocoa powder

Method:

Put everything into a food processor and smoosh together until chopped up into tiny pieces and the bowl is filled with a fine sticky powder. For a less chunky nut then process the nuts a little on their own first before adding all the other ingredients in with them.

To form into bars I press the mixture into a small tin lined with baking parchment and us the flat end of a rolling pin to firmly pack the mixture down. Chill for a while before lifting out if the tin and cutting into bars. 

Oh and finally a few camping trip pics….

it was a bit wet!

* for further guidance on making gluten free choices please see this post.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Quinoa and chickpea burgers

I have a few basic principles that I try to keep in mind when I cook:

...Healthy without compromising on taste

...Indulgent without compromising health

...Simple meals that come together quickly

...Snacks and meals that can be made in bulk and frozen

...Recipes that are really versatile

So, with that in mind these Quinoa and Chickpea Burgers get their marks on the tick list. They provide a high protein hit, perfect for a vegan diet, are really simple to throw together, are suitable for freezing and could be dressed up in a variety of ways. Perfect for super speedy lunches or suppers, when I get in late from the gym.

I now make the process even simpler for myself as I cook and freeze batches of chickpeas and quinoa in bulk so I have always have them to hand, it’s also a much cheaper way than buying canned chickpeas or packets of pre-cooked quinoa (which I used to do for speed!)  I prepare a lot of my regularly used ingredients in bulk…I will elaborate on this is a separate post another time.

I sourced the original recipe here and actually made very few changes, other than adding a little leek and a few tweaks to spices.

These burgers held together really well and had a really lovely ‘substantial’ texture due to the quinoa grains. I served them with a simple tomato and basil salsa on a bed of stir fried courgette ribbons and spinach. They’d be equally at home in a bun, or made into small ‘meatballs’ with some spicier flavours….just made a mental note to try this!  I also had a leftover burger which I had cold the next day on its own as a snack, I think that may have been even better than the freshly cooked hot version!

These versatility of these quinoa burgers follow in the same vein as these sweet potato cakes and also these meat balls.

Recipe: Quinoa and chickpea burgers

Makes 4 medium patties (you could easily double this recipe)

Ingredients

1 ½ cup cooked quinoa

½ cup cooked mashed chickpeas

1 small onion or half a leek- finely chopped

1 rounded tbs ground chia or flax seed

1 tbs soy sauce

1 tbs fresh basil- chopped (or 1tsp dried)

1 tsp paprika

½ tsp ground cumin

½ tsp ground coriander

½ tsp garlic powder

4 tbs potato starch/tapioca flour (other starches should also work)

1 tbs mild oil for frying

Method

Dry fry the dried spices for approx. 2 minutes until the aromas are released.

Mix all the ingredients together in a large bowl.

Chill the mixture for approx. 30-60mins to allow to firm up and marinade

Uisng your hands, form patties approx. 1.5-2cm thick and fry for approx. 5 minutes on each side. To omit most of the oil, you could coat the outside in a very light covering of oil and bake them for approx. 15 minutes until golden (note: I haven’t yet tested this method)

 
For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

The worlds healthiest fudge

This wasn’t supposed to be a fudge recipe.

This was supposed to be an energy power bar recipe!

It still is an energy bar recipe…..it just so happened to turn into fudge too….crazy things do sometimes happen!

Now, before you get ahead of yourself, these little treats aren’t identical to fudge…so don’t go expecting a regular sugar loaded, melt in your mouth (furry teeth inducing) fudge morsel.  These little treats are full of healthy ingredients, are sugar free and have a really soft but firm, chocolatey,  fudgey bite to them, I find them really moreish and the only word I could use to describe them is…well…fudgey!

Perfect for a mid-afternoon pick-me-up or a post work-out protein boost.  What provides the protein…black beans of course!

I have lots of notes and saved recipes from websites and books for various types of granola bars, energy bars, baked bars, raw bars….. and these bars were inspired by Enlightened Cooking who’s power bar recipe can be found here.  I was intrigued by the simple concept, having used beans plenty of times in my baking before, but never in a raw form. My recipe followed closely along the same lines with a few tweaks of my own.

The ‘dough’ is so simple to prepare and very easy to handle. It is also very ‘accommodating’, and by that I mean it holds together really well, so I imagine it could take all sort of mix-ins without a problem….chunks of nuts, fruits, chocolate chips. Feel free to experiment with your favourite flavours. I have used both cranberry and coconut here.

Recipe: black bean energy ‘fudge’

Makes approx 10 slices

Ingredients

200g  or ½ can black beans- rinsed and drained

1 medium mashed banana

½ cup cocoa powder (or raw cacoa powder for an even healthier boost)

1/3 cup dates

2 tsp vanilla extract

½  tsp cinnamon

¼  tsp stevia

½ cup ground oats

2 tbs ground flax

2 tbs chia seeds (optional)

Optional:

Dessicated coconut to coat

Cranberries (or other dried fruit)- finely chopped and mixed through

Method

Combine all ingredients in a food processor and blend until a smooth dough is formed. Add additional dried fruit here also if using. The dough should be fairly tacky but not sticky and should be easy to handle.

Form a log of dough approx. 5cm in diameter. Roll the log in desiccated coconut if desired.

Using a sharp knife, cut the log into rounds approx. 1-2cm thick. Store in a sealed contained in the fridge for up to a week. (these also freeze well).

Note: to form ‘bars’ divide the dough and roll into individual logs and flatten slightly.

 The fudge log before it was cut into pieces, see how soft and malleable the dough looks...just waiting for all those creative mix-ins!

By now you probably already know I've used beans to pack a protein punch and substitute some of the fats in many of my recipes (i don't stop going on about them)..... check out my blondies, my brownie torte and my sticky toffee pudding.  I have also made a few raw energy bars.... like my absolute favourite choc-orange smoosh bars, my power cubes and my raw gingerbread.

For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.

Raw power cubes

The ‘power cube’ was an early recipe generated by a practical need for a healthy quick fix protein kick after a gym session. They were first conceived as bars with the intention of a being a healthy cereal bar but the consistency was denser and soft (not dry and crisp) lending itself to a flap-jack style bite sized cube.

Thus, the Power Cube was born! 

I feel these bars could be a bit ‘Marmite’ in that you’ll either love em or hate em! The notion behind the cube was less ‘treat’ and more ‘nutrition’ but over the weeks and months I have refined the recipe to my own personal tastes, and so I happen to love them! My family members however do not proclaim these to be among my best work (but again, let me remind you of their reason for being, so best not compared to an indulgent cake!) They are very flexible and accommodating so feel free to change things about and throw in what you fancy- the idea being you get a dense protein rich oaty bar as the end of it!

These bars are rich in a balance of protein fats and carbs and so are also great to grab on the run when you are not sure when you will next be eating or to have a couple tucked away in your bag in case of emergency as a mini meal replacement! The cubes are also raw further boosting their nutritional status.

Recipe: Power Cubes

Makes a 20x25cm tray cut into 25 cubes.

Ingredients:

400g oats

30g dessicated coconut

30 sesame seeds (other small or ground seeds can be used)

3 tbs cocoa powder

1 tbs ground ginger (optional)

150g isolated soy protein powder

3 tbs tahini

3tbs smooth peanut butter (use all PB instead of part tahini if you prefer)

1 ripe banana

1 tbs vanilla essence

2 tbs agave syrup

½ tsp stevia

Approx ¼ cup soy milk or other non-dairy milk (just enough to hold the mixture together well)

Method:

Mix dry ingredients together in a large bowl. Mix and mash wet ingredients together in a smaller bowl. Add wet ingredients to the dry and mix together adding as much soy milk as needed to create firm sticky dough. Firmly press the mixture into a 20x25 cm tray (or whatever similar size you have). It is easiest to line the tray with baking parchment as this will then simply lift out when ready to cut. Place the tin in the fridge for an hour (or longer) to firm up. When firm cut into cubes and store in the fridge. The cubes will keep for a week or more in the fridge and also freeze well. 

I like to make ‘gingery’ power cubes as I love ginger and I think this works well with the peanut butter which I personally find a bit over powdering on its own. Feel free to vary the spices and cocoa content to your own preference.