Mango Lime Lassi

I love love love Mangoes and recently tried this delicious drink, it was so refreshing and a great post-workout shake!

• 2 cups (500 ml) Frozen Mango Chunks
• 1 tub (750g) Non-Fat Greek Yoghurt
• 1 cup (250 ml) Water (you could use skim milk or fresh OJ if you want)
• 3 tbsp (45 ml) Honey (yummy my fav!)
• 1 scoop Whey Protein Powder
• 4 tsp Fresh Lime Juice
• Lime Slices
• Mint Sprigs (mine came from my garden)

Buzz this in your blender, will serve 6 people. Garnish with lime slices and mint sprigs.

A Friday Treat

This recipe was sent to me by a fellow foody friend.  If you really like cake (I really like cake) you will love this recipe.

Raspberry Buttermilk Cake

1 cup all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 stick unsalted butter, softened
2/3 cup plus 1 1/2 tablespoons sugar, divided
1/2 teaspoon pure vanilla extract
1 large egg
1/2 cup well-shaken buttermilk
1 cup fresh raspberries (about 5 ounces)

Preheat oven to 400°F with rack in middle. Butter and flour a 9-inch round cake pan.

Whisk together flour, baking powder, baking soda, and salt.

Beat butter and 2/3 cup sugar with an electric mixer at medium-high speed until pale and fluffy, about 2 minutes, then beat in vanilla. Add egg and beat well.

At low speed, mix in flour mixture in 3 batches, alternating with buttermilk, beginning and ending with flour, and mixing until just combined.

Spoon batter into cake pan, smoothing top. Scatter raspberries evenly over top and sprinkle with remaining 1 1/2 tablespoons sugar.

Bake until cake is golden and a wooden pick inserted into center comes out clean, 25 to 30 minutes. Cool in pan 10 minutes, then turn out onto a rack and cool to warm, 10 to 15 minutes more. Invert onto a plate.

BOO!! I'm back.

Did you miss me?
Yes I took a week off from blogging and thoroughly enjoyed myself - spending it trying out some new recipes, cooking up some old favourites from the Motherland (that are not particularly healthy, but very tasty), also trying out some great workouts, check out the blog thoroughout the week for details.

TOAD IN THE HOLE!!

A big bang(ers) favourite meal in my home.  My Mam would make this for me as a kid and I loved it, so the other day I whipped up a batch for the family and it was an instant hit.


Basically it is just breakfast sausages baked in the oven with yorkshire pudding mix.  Then served up with gravy and a huge heap of veggies.

Here is the recipe I used from Jamie Oliver.

Get More Upbeat With A Drumstick

I am a total nightmare when it comes to eating chicken, I will only eat the breast meat, and it must not have any skin or bones on it.  Which is a real shame because the dark meat in chicken is so beneficial for you.


If you find your energy flagging, you may be lacking zinc and iron.  Chix thighs or drumsticks are the best way of getting both. The dark meat in poultry is lower in fat than red meat, yet has all the iron, zinc and Vit B you need to keep moving along.


I often bake a batch of chicken legs for my kids, especially if they have friends are popping over for dinner.  Click after the jump for a simple recipe that all the family will love.

Foxy Lara Bars

(here are coconut/almond and cherry w. toasted almond/cashew)

As soon as I had finished my Crossfit session last Saturday, I knew I would faint unless I ate something! Luckily they had some Lara bars on hand to stop me from passing out.


Not sure if you have ever tried a Lara Bar (it was my first taste) but they are great post-workout snacks, because they are basically made up from; nuts, fruit and spices. REAL FOOD!


As well as being really delicious, the company boosts the follow claims; 
Unprocessed - Raw - Non- GMO - Gluten Free - Dairy Free - Soy Free - Vegan - Kosher.  
The main problem with these bars is that they cost around $2 - $2.50 each!!  


The ingredients are so simple, that I figured I could just make my own version, and I was very pleased with the results. My kids even loved them.


So here's how to make them, no cooking, just grab your food processor and lets go!!


Ingredients: This makes approx 3 - 4 bars
1 cup dates chopped
1/4 cup of dried cherries 
1/3 cup of toasted almonds, raw cashews
small handful of unsweetened coconut
1 tsp coconut oil (optional)


Method:
- blitz dates and cherries in the food processor until a paste, then set aside in a bowl
- no need to clean out food processor, just add the nuts and coconut and pulse until finely chopped
- mixed chopped nuts by hand into the paste
- now shape into rounds or bar-shapes and wrap in cling-film (plastic wrap).
- store in fridge until ready to scoff!!


Alternative flavours:
try adding/replacing the following ingredients to the basic recipe of 1 cup dates to 1/3 cup nuts.


pecans, apricots, carob chips, cranberries, raisins, cinnamon, ginger, grated lemon rind (small amount of juice)


if you have any other variation please let me know!


Date facts:
Dates also contain vitamins A1, B1, B2, B3, B5, C and more than 20 different amino acids; they help in the digestion and assimilation of carbohydrates, and help to regulate blood sugar levels and fatty acids content in our bodies.

Get Moving with Flaxseed

(image from www.thesuperfoodco.co.uk)

Did you know that flaxseed gets you moving?  Ground flaxseed is full of fibers called lignans that contain both soluble and insoluble fiber to keep you regular. You only need to sprinkle a couple of tablespoons on your cereal to get your daily dose.  Remember to grind the flaxseeds though, as your body cannot digest and process the whole seeds.

Also storing flaxseeds is important as they will easily become rancid after you grind them.  I buy a tub of whole seeds, grind them in a coffee grinder then store them in the freezer.  That way you can use them straight away, I sprinkle some on my oatmeal every morning and use it all the time in baking, especially in banana bread.  Want to try my easy peasy recipe, click after the jump.

Keep regular folks!!

go nuts over coconuts!

(image from keetsa.com)

Coconut is definitely the 'in' food to try at the moment.  For the longest time people avoided eating this fruit for fear of high saturated fat content - but now the coconut oil is considered to be 'The Healthiest Oil on Earth' so why is it now cool to eat it, here are a few facts I have uncovered;

• Coconut oil is high in saturated fats, but not all saturated fats are alike and coconut oil in fact has a unique structural make-up making a it vital ingredient for a healthy body.
• This oil has antiviral, antibacterial, antimicrobial, and antiprotozoal properties and, like all whole foods, contains nutrients for a healthy body.
• cooking with coconut oil creates a more favorable HDL/LDL ratio
• It has a high percentage of lauric acid the most important essential fatty acid which is essential for boosting and maintaining the body's immune system.
• I can attest to this that it is great for the skin, use as a moisturizer on face and hair, also being shown as a benefit to anti-aging.
• is great for the digestive system
• strange but true benefits of coconut water;   is an isotonic solution which replaces lost  fluids and minerals, can reduce urinary problems, can be used in blood transfusion and it is antibacterial.  Read more benefits here
• Apparently, Madonna loves coconut water investing $1.5 billion in the next trend to hit the streets.
• here is another great article on all the health benefits of coconuts.

I love the taste of coconuts and I often make this very simple lemon and coconut tart, the recipe is compliments of my son's school cookbook - see after jump for recipe.

my chocolate challenge?

so I am 20 days, halfway, through my 'Lent' challenge - where I decided to give up chocolate, cakes and biscuits (cookies), but continue to torture myself by baking with my kids.

I love cooking and baking, plus its something the kids enjoy too.  Today I made chocolate chip cookies,  just the standard Hersheys recipe, but its a favourite in our house because they always turn out so chewy and chocolately (just shame I couldn't eat one though).

How are you doing on your lent challenge, I know a few of you decided to join me?

Thanks crunchy its Friday

Its my friend Sheila's birthday on Saturday and I thought I would get her some of her favourite things.
She is a bit of a foody and I know she loves home-made granola, so I whipped her up a batch of my yummy recipe. Its so easy to make with simple, healthy ingredients.  I haven't bought commercially-produced granola for years, why would I when they are full of hydrogenated oils and refined sugar, that  don't even taste that good.  See below for recipe.


I also bought her my favourite book of this year, The Book Thief by Marcus Zusak.  Its an amazing story set in Nazi Germany in WWII, told through the eyes of Death. We see Death follow the life of a young girl,  Liesel Meminger who after the death of her brother goes to live with foster parents. I don't know why I liked this book so much, but its one that I couldn't wait to read each night and left me pretty emotional at the end.  


Have you read this book? What's your favourite book so far this year? I am always on the lookout for something new.


And finally of course a bunch of flowers, the tulips are in the flower markets already!! Does this mean that Spring is going to be early?


Granola Recipe:
6 cups whole rolled oats
1 cup sunflower seeds
1 cup unsweetened shredded coconut
1/2 cup pumpkin seeds
1/4 cup sesame seeds
1 cup chopped walnuts
2 tsp cinnamon
2/3 cup sunflower oil
2/3 cup honey
2 tsp vanilla


add to granola when cooled:
cranberries and toasted slivered almonds

Preheat oven 350.
Combine dry ingredients.
In a saucepan heat oil and honey at low until honey melts.  Add vanilla and pour this over dry stuff.  Toss to coat.
Spread mixture onto baking sheets and bake until golden, stirring every 20 min.   Takes about an hour.  Cool completely before storing.
Munch away!

Did you know?

(image from www.fraicheyogurt.com/ press/index.htm)

Stress-free Breakfast: Start your day with a breakfast which is low in fat (saturated fat may aggravate your digestive system), rich in complex carbs (which raise serotonin levels for a relaxed calming effect) and high in protein (which boosts brain chemicals that help you focus).  For example: plain oatmeal with low-fat milk and strawberries will help you off to a great start.


Or why not try combining the following ingredients for a delicious and nutritionally filling breakfast:
1 cup rolled oats
1 tbsp ground flaxseed (which I grind up and keep in the freezer)
1.5 cups water
1/2 grated apple
nutmeg, cinnamon and vanilla essence
handful of raisins and chopped dates.


Bring to boil, then reduce heat low, cooking for about 20-30 mins.  I love to serve this with honey and toasted almond slivers.


YUMMY!!!
(info from Womens Health fitness journal)

Did you know?

this photo is from the purely brilliant book Bent Objects by Terry Border. 

This photo is entitled 'Banana Chainsaw Massacre'.

Check out Bent Objects here.

Sweaty Bananas -  A banana has high potassium content, so peeling one is a quick and effective solution to that nagging stitch.  It will also help replace losses through sweat and help you with fluid absorption.  Packed to the hilt with energizing carbs - each banana has approx 400 mg of potassium and 29g of carbs!


And I am sure this won't help you fight the sweat, but there is nothing really as yummy as a good banana bread. Its just a shame I won't be eating any with you, giving up sweet stuff for Lent is a pain!


I really like this recipe from Whole Foods.


(nutrition info from Womens Health)

Did you know?

Pain Reducing Avocados:  A cholesterol lowering monounsaturated fat food that helps keep your body strong and pain free.  University of Buffalo researchers found that competitive women runners who ate less than 20% fat were more likely to suffer injuries than those who consumed at least 31%. Extreme low-fat diets are known to weaken muscles and joints.

Try this Avocado Dip recipe which I found on avocadorecipes.net, where you will find loads of yummy dishes.


Avocado Dip recipe
1 large avocado
1 clove of garlic, peeled and chopped.
1 green chili, chopped.
2 ½ oz of unflavored fromage frais.
3 tablespoons of fresh coriander leaves.
1 tablespoon of lemon juice.
½ teaspoon of salt.
¼ teaspoon of ground cumin.

Slice avocado into two lengthways and remove the stone. Scoop out the flesh and put into a food processor with all other ingredients except the cumin. Blend well.

Move the dip into to its serving dish and sprinkle the cumin over top.

(Photo from www.israelity.com) 

info sourced from Women's Health Journal

Pancake Tuesday

(image from winosandfoodies.typepad.com)

Probably most of my British readers will relate to the tradition of Pankcake (Shrove) Tuesday.  Every year on the Tuesday before Ash Wednesday, you will find most households tossing up pancakes in the air, trying to make them land back in the frying pan, rather than on the floor or in their hair.


Its loads of fun and I didn't want to stop the tradition just because I wasn't living in the UK anymore. I especially love doing it with the kids.  The pancakes tend to be more like crepes, rather than the North American variety and are served with lemon and sugar (and sometimes golden syrup - yummy)


What is Shrove Tuesday?
Well the word ‘Shrove' comes from the old English word ‘shrive' which means to confess ones sins. The tradition of Shrove Tuesday began when Christians had to clear out their pantry before Ash Wednesday which marks the start of Lent. Today many people give up just one thing for Lent, however hundreds of years ago all meats, eggs, milk and other rich foods were given up for 40 days to remember when Jesus went into the desert and fasted  for 40 days and 40 nights. The idea was that instead of throwing out the fats and eggs; they should be used to make pancakes as a final feast before the fasting period began.

Each year I always give up something for Lent (its nearly always chocolate).  And I do this for 2 reasons;

1. its a test of my will power and determination, 40 days seems like a long time.
2. My Mam always buys me a chocolate Galaxy Ripple Easter Egg as a reward!! :)

This year I am giving up sweet stuff, and I have categorised this as, chocolate, biscuits (cookies) and cakes!! Wish me luck.  Are you giving up anything this year? Why not try, we can do the challenge together!!

What it means in modern times?
Most people I know, regardless or not of religion celebrate Pancake Tuesday.  It is really just another fun day that everybody seems to enjoy.  There are even pancake races!! Apparently this tradition is thought to have began in Olney, Buckinghamshire in 1445 when a woman was making pancakes and she forgot the time. Suddenly she heard the church bells ringing to signal the start of the service and in her haste she ran out of the house and to the church still holding the frying pan with the pancake inside.  Its really fun to see all the crazy stories of people running up and down their local villages with a frying pan, tossing pancakes like it is a very normal thing to do! 


If you want to try this tradition tonight, see recipe after the jump.

(image from www.tedbakerblog.com)

Do you want ice cream with that?

brown bread ice-cream. 

Don't turn your nose up at it until you have tried it! 

(plus it has booze in it)

I had a terrible workout at the gym today, my broken toe is making it so difficult to really get into my stride, plus I had a few drinks and a late night yesterday, definitely not on top form.  Eventually my workout ended up as a 10 min nap in the sauna!!

Still moving on, looking forward to the weekend. Its Family Day here in Ontario, so a long weekend for the family, plus of course its Valentines Day, so definitely time to make room for some chocolate treats!! Which got me thinking that one of the easiest deserts I have made is homemade ice cream, and you don't even need an ice-cream maker. It would be a wonderful compliment to a chocolate desert.

Years ago when I was visiting a small pub near Loch Lomond, Scotland, I was served some bread bread ice cream, it was thoroughly delicious, even though it sounds strange.  Here is the basic recipe for making vanilla ice cream with a few alternative flavours to try. Click after the jump for full recipe.

Delicious Crab Nori Rolls

(photo from media.photobucket.com)

I was at a 40th party this weekend for my friend Nicola, and we all enjoyed some wonderful food and cocktails.  My friend Mary-Margaret prepared these amazingly tasteful rolls that everybody enjoyed.  The recipe is from the G.I. Diet Cookbook, with a little input from Mary-Margaret!

This could also be a great sandwich filler -- wrap it in lettuce leaves if you are very concerned about complex carbs -- or even to have on top of a tossed spinach salad with a rice vinegar/ orange/ sesame dressing.  Click after the jump for full recipe.
Nori

Hedgehog cake anyone?

I definitely like to splurge on the food front occasionally and for my husbands birthday recently I decided to combine 3 of his favourite things: Guiness, cake and Tolberone.  My 6 year old son came up with the idea for a hedgehog cake made from the Tolberone, while my 2 year old son helped make the cake and lick the spoon.

The cake was delicious, the Guiness helped make the cake lovely and moist - it lasted for days.

Chocolate Beer Cake recipe kindly stolen from the lovely Delia.  I used a different icing for my cake, simply whipped cream and cocoa powder.

Its important to indulge yourself now and again, BUT remember its a treat!!  YUMMY :)

Your kids will love ricotta cheese pancakes

I have a sick boy at home today, so needed to whip up some comfort food for him. I was talking to a fellow foody friend of mine, Ali, the other day about how delicious these pancakes are.

They make such a great change from the usual bland boring variety. These are made using wholewheat flour with only a small amount of sugar and of course the ricotta cheese. A nice mix of complex carbs and proteins for your wee ones.

Serve with berries and maple syrup, and just to show off, I will be using maple syrup made by my friend from her cottage north of Toronto. (thanks Paola!)

Here's how to make them:

Split Pea Soup Recipe

In turned chilly today in Toronto, we have been blessed with an unseasonably warm winter so far (that jinx there is probably enough to make it drop to -40!) So I decided to make a batch of Split Pea Soup, which seems to be a Canadian staple. Rather than use a traditional recipe I pretty much made it up as I went along, which is the beauty of soup I think.

Ingredients:

• a few slices of prosciutto and canadian peameal bacon
• 2 cloves of garlic
• 1/2 white onion
• a few stalks of celery
• 2 medium carrots
• 1 potato
• small crown of brocolli
• handful of baby spinach
• 1 bay leaf
• 1 cup dried split green peas
• 5 cups water/homemade chicken stock
• 1 tbspn extra virgin olive oil
• sea salt to taste

Start by heating the olive oil, then stir in the chopped onions, garlic until soften - about 2 minutes.  Then add chopped carrots, celery and potatoes, cook for another few minutes before adding the split peas, bay leaf and stock.

The soup will need to cook for between 20-30 mins.  Add the brocolli and spinach cook for a further 5-8 mins. I then pureed the soup with a hand blender, leaving it a little chunky. Now is a good time to taste the soup to see if it needs any more salt.

A really nice idea would be to finish the soup off with lemon zest, olive oil and a pinch of smoked paprika. (I got this idea from a great website called www.101cookbooks.com).

It tasted delicious and is pretty damn healthy too, also super easy to make this a vegetarian meal.  Next time I might make some swedish limpa bread shown in Natasha's blog to compliment it.

White Chili/Garam Masala

Traditional Chili's are a great option for healthy nutritional eating, but I think I have found a delicious alternative that has proved to be a hit whenever I make it.  Using white beans, minced (ground) turkey, tomatillos and jalepeno, in addition to this I also add my homemade garam masala which is just delicious.
Each serving is going to provide over 35g protein and 38g of carbohydrates.

The original recipe comes from Whole Foods website and it tastes great, but I think you will enjoy my improved version, click read more for the recipe:

Have your cake and eat it too!

A great way to get protein back into your body after a workout is by using Whey Protein Powder.
I found this recipe on Fitness and Spice, another fun fitness website.  Give it a try and let me know what you think? I have other recipes for homemade protein bars which I will post soon. In the meantime, please send me your recipes.