Hey guys, welcome back to the blog. Today’s recipe is a quick and easy oatmeal cookie recipe made with whole ingredients. They’re a guilt free treat that can be altered just by adding any toppings or flavouring you’d like. You’ll definitely want to make these on the regular, so make sure to save this recipe post.
2 cups fine oats
2 tbsp coconut oil
1 tsp vanilla extract
3 tbsp coconut sugar or xylitol (for a sugar free alternative)
1/4 cup chopped almonds
1/4 cup chopped chocolate (I used Nova’s sugar and dairy free chocolate)
1 tsp baking powder
1 pinch of salt
Combine the coconut oil, sugar, vanilla extract and eggs.
Fold in the oats, almonds, chocolate, salt and baking powder.
Scoop out the cookie dough into equal balls and flatten onto a lined baking tray.
Bake at 180°C for 30 mins.
A super quick yet delicious recipe that you can enjoy guilt-free. I like to think of it as an everything cookie where you can add any toppings; nuts, seeds, dried fruit. Definitely try out this one and like if you enjoy it. Thank you for reading and follow for more recipes like this one, xoxo.
Hey guys, welcome back to the blog! Today’s recipe is one you won’t want to miss. A gluten, sugar and dairy free sponge cake that is simple and quick. I’ve had my share of gluten free sponge cakes and I’ve tried multiple recipes but this is the best one I have ever made. As hard as gluten free baking can be, this cake is soft and airy and the perfect base layer for any cake. You can easily double the ingredients for a larger cake. I made a small batch when creating the recipe, but I will definitely amp it up for any celebration. The best part is that the cake is guilt free even though it doesn’t taste like it. It is great for those of you who want to enjoy a cake without any refined sugar or dairy. So here’s how you can make it!
1 cup gluten free flour
1/2 cup almond flour
1 tablespoon coconut oil
1/2 cup xylitol or erythritol (you can also use a stevia mix)
1 tsp vanilla extract (or any flavor)
1 tsp baking powder
Separate the egg whites from the yolks and place in different bowls.
Beat the egg whites until thick and fluffy. Should take about 3 mins on medium speed.
In the other bowl, add the sugar substitute to your egg yolks and mix well.
Add the flavor extract. I used salted caramel flavoring but you can also use vanilla or almond.
Over a double boiler, quickly whisk the egg yolk mixture for one minute until it becomes fluffy and runny.
Remove from the double boiler and mix in your coconut oil.
Add a spoon of the egg whites to the yolk mixture and fold in.
Incorporate the yolk mixture into the rest of the egg whites.
Sift in the flours and baking powder and fold gently.
Pour the batter into a greased cake mould and bake for 15-20 mins at 180°C.
Allow to cool before removing the cake from the tin and serving.
I find that pure xylitol works best in cakes as it is sweet enough without any bitterness. Avoid using pure stevia as it can be bitter, it’s preferable to use stevia blending with monkfruit sweetener or erythritol.
I find that almond flour adds the necessary fat and texture to the cake, it’s best not to substitute it for other flours. However, if you do omit it, increase the coconut oil to add more fat into the cake.
There you have it! This recipe is quick and easy and I hope you give it a try. Thank you for reading and please like and follow for more recipes like this one, xoxo.
Hey guys, welcome back to the blog. Today’s recipe is a new one, a gluten and dairy free orange cake! This simple recipe is a twist on my usual lemon bars. It is a soft, yet denser cake, covered with a sweet orange syrup. This is my first time experimenting with fresh oranges, without any orange extract. While you can add orange extract to boost the flavour, I’d definitely recommend adding freshly squeezed orange juice to this one. The recipe yields 9 servings but you can easily double it. The cake is best served warm and would pair great with fresh fruit. Here is how you can make it!
1/4 cup coconut oil
1/3 cup erythritol sugar
1 tbsp orange zest
Freshly squeezed orange juice (I used 3 oranges)
3 medium-sized eggs
1 cup almond milk (or any plant-based milk)
1 1/2 cups gluten free flour
1 cup almond flour
1 tsp baking powder
2 tbsp honey + juice from 2 oranges (for the simple syrup)
Preheat the oven at 150ºC.
Whisk together coconut oil, eggs, sugar, and orange zest.
Mix in the orange juice.
In a separate bowl, mix the flours and baking powder together.
Sift in half of the dry mixture into the wet and fold in gently.
Alternate between adding in the almond milk and dry mixture until you get a smooth, thick batter.
Pour the batter into a lined baking tin and bake at 180ºC for 25-30 mins, until the top turns golden.
To make the simple syrup (traditionally made with equal parts sugar and water), slightly warm up some honey and mix in the orange juice.
Use a fork or skewer to poke small holes in the cake, drizzle the syrup all over and cut into squares before serving.
I hope you try out this recipe and find it helpful. I have a few more recipes coming out this month so keep an eye out for more gluten and dairy free baking. Please like and follow to support the healthboss community and thank you for reading, xoxo.
I’ve always been a fan of chocolate cake, I mean who isn’t? But, as much as I love it, I don’t always feel that great after eating it. While there’s nothing wrong with indulging in a traditional chocolate cake without any guilt, I still wanted to enjoy a version that didn’t throw me into a food coma. That’s why I wanted to create a chocolate cake recipe that was rich and decadent yet light and simple. I made this chocolate cake a while back for Christmas and it’s become a personal favourite since then. It is gluten and dairy free, as well as sugar free if you use a sugar substitute like I did. Most importantly it is super quick and easy to make. So here’s what you’ll need…
1 cup oat flour (simply blend some oats in a blender or food processor)
1 cup chocolate chips (I used pure chocolate pellets without dairy or sugar). You can also use roughly chopped dairy free chocolate (I like the one from sweet switch)
2 tbsp raw cacao powder
1/3 cup xylitol (or any sugar substitute)
1/3 cup almond milk
1/2 tsp baking powder
1 pinch of salt
Preheat your oven to 170ºC
Over a double boiler, melt the chocolate with the almond milk, stirring gently.
While the mixture is melting, separate your egg yolks from the whites.
Whisk the egg whites until they become fluffy and soft peaks form.
Once the chocolate has melted remove from the double boiler, allow to cool slightly and stir in the xylitol.
Now take your yolks and temper them by adding a spoonful of the chocolate mixture and combining.
Add the tempered yolks to the rest of the chocolate.
Sift in 1/3 of the oat flour, the baking powder, salt, and cacao powder into the chocolate. Fold gently until well combined.
Now add a third of the egg whites into the batter and fold gently. Repeat these steps until you’ve added in all your flour and egg whites. It’s important not to over mix, fold in the ingredients with a spatula to achieve the best results.
Once fully incorporated, transfer the batter into a lined cake tin and place in the oven.
Bake for about 30-45 minutes, once the cake is cooked in will be firm all the way through.
Allow it to cool before removing from the tin and slicing.
Double boiler: to use a double boiler simply boil water in a saucepan and place a heatproof bowl over it to melt the chocolate in.
Oat flour: when making oat flour it’s useful to make sure your blender is completely dry and pulse the oats. I love using oats for this recipe because it’s light but keeps the cake moist. I wouldn’t suggest changing out the flour.
Tempering your yolks is necessary to prevent them from cooking in the hot chocolate.
With this type of cake, folding your flours in is better than whisking because you don’t want to over-mix. You want the batter to be airy and not dense.
I hope you try out this recipe and let me know how you find it. I know how ‘guilt-free’ treats are hard to come by which is why I try to find the best alternatives to make my own. If you’d like to see more of these recipes and other tips on healthy baking, please like and follow for more, xoxo.
Getting fit isn’t as easy as it seems and a lot of us have gone through that phase where we just can’t seem to get it right. I know in the last 5 years, I’ve made a ton of mistakes and it led to plateaus in my fitness journey. Keep reading if you want to find out whether or not you are falling trap to one of these common fitness misconceptions.
#1. The Fast Fitness Journey
The first fitness expectation I want to clear up is the idea of becoming ‘fit’ fast; most searches nowadays look for ‘ways to lose weight fast’ or ‘ways to lose 10kg in a month’. However, you should know that shortcuts don’t last very long and they will most likely drain you out. While that 2-week diet may work in the short term, you’ll find that it isn’t sustainable and you’ll lose all of that “progress” you made in the first place.
Your fitness journey is more effective when it turns into a sustainable lifestyle and we should avoid promoting ideas of a quick journey. Most people are discouraged when they don’t see results quickly because they don’t realise how much time it actually takes. It’s been 5yrs since I started my fitness journey and I know it will never end because it has become a lifestyle. So the first step to your fitness journey doesn’t start in setting a number on a scale or pinning a ‘goal’ outfit on your wall. The first step is a shift in mindset. Realise that you want to achieve a sustainable, healthy lifestyle.
#2. Weight Loss vs Fat Loss
The second misconception is that weight loss and fat loss are the same thing. Let’s clear this up; fat loss has less to do with the number on the scale and more to do with changing your body composition. Weight loss can also mean muscle loss as people don’t focus as much muscle retention when trying to lose weight. While weight loss may be a better if you are at a certain point in your fitness journey, fat loss means you want to retain and build muscle and more muscle means a faster metabolism.
#3. The Ideal Body Image
There isn’t one. There is no secret to being fit because not everything works for everyone and because your definition of fit for your body, doesn’t necessarily match someone else’s. If you’re looking at someone and saying ‘I want to be fit exactly like him or her’ then get ready to change your whole lifestyle to match theirs (which is impossible) and even then you won’t be exactly the same because bodies are different. They’re supposed to be. Instead, find out what fit means to you, rather than picking someone else’s body, imagine your desired body and lifestyle onto your future self because that is the only person you should want to be.
#4. Everyone else Has Got it Handled
This is one is a personal favourite. I always thought fitness influencers and celebrities had it all handled. They were happy with their physique and had perfect healthy lifestyles. But we only thing that because that is what the media and social media shove down our throats. They show us the perfect selfies and bikini pics with perfect lighting and not one fault. So we automatically think that is achievable and then we wonder why haven’t we achieved it yet. But it’s not like that at all and I realised that after changing my exposure to media content. I followed people who I felt were truer to themselves and although yes they still posted perfect pics, they also acknowledged that they still struggled with their body image and criticism. So this is to tell you, even if you reach that goal weight or slim down to the ‘perfect size’ or build the perfect butt… you’re still going to struggle with your healthy lifestyle and body image from time to time. That’s simply because no one is as critical of ourselves as much as we are and because once you reach a goal it just isn’t enough. So my advice is to slow down, take a look at where you are and enjoy how far you’ve come for a moment without any judgement.
#5. Getting Motivated
My last fitness myth is a powerful one and it’s – relying on motivation to get things done. Let me tell you that motivation is a fickle thing and she will disappear on you on most days. Relying on motivation to get that workout in or make a healthy lunch will get you nowhere. Most of the time I don’t rely on motivation, I rely on a routine and habits. When your lifestyle is embedded with healthy habits you don’t question them, you just do it. Your morning workout shouldn’t be a question, it should just be a thing you do as part of your daily life. Of course you should plan around it and be flexible, but what I’m saying is that you shouldn’t expect to feel motivated to do it. In fact, you may be motivated once you start, so remember to just get started.
I hope you enjoyed today’s blogpost even though it was a quick one. Let me know what you think about it and if you have your own fitness misconceptions you’d like to share. Please follow and like for more posts and share with anyone you think needs to hear it, xoxo.
For those times when you’re craving a salty, crunchy snack and you have a can of chickpeas just laying around.
Today’s recipe is a quick one but if you want a quick snack that takes minimal effort then keep reading!
Chickpeas are packed with fibre, protein and several vitamins, which make them filling and the perfect plant-based protein snack. I love including them in recipes for a vegan protein option and you can even add them to your salads. Chickpeas are a versatile ingredient and can be used in a number of recipes. When it comes to chickpea snacks however, it’s best to make your own at home. Store-bought snacks can contain a number of unnecessary ingredients so it’s best to avoid the processed kind. The best part is that you can make any flavour combinations you want depending on which spices you use to make this chickpea recipe your own.
Nutrition facts (1 Cup chickpeas)
1 can of chickpeas
1tbsp olive oil
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp chilli powder
1/2 tsp thyme
Wash your chickpeas well and dry with a kitchen towel. I like to remove the skin to get the extra crispy.
Drizzle in your olive oil, (avocado oil is also an option) and add in your seasonings.
Stir until the chickpeas are evenly coated.
Bake in a preheated oven at 150ºC for about 1hr. Check on them and stir regularly to ensure they do not burn. Once they harden and turn golden brown they’re done.
You can store them in an airtight container for about 3-4 days.
If you’ve been diligent with eating healthy and tracking your calories for a while now, yet you still haven’t lost any considerable weight or fat, then hidden calories may be the reason why. We often think that when we’re eating ‘healthy’ then we should be losing weight. But weight loss and fat loss are a little more more complex than that.
Losing weight often comes down to calories in versus calories out. This means that to lose weight you would have to be in a calorie deficit, in other words, using more energy than you are consuming. When you are in a deficit, your body will turn towards other sources of energy, usually fat. This is where the difference between weight loss and fat loss comes in as the former usually does not focus on composition and the latter focuses on retaining muscle. But this is a bit more complicated and is meant for another post.
Moving on, if it all comes down to calories, then that means you can be eating healthy and not lose weight if you are in a calories surplus or on maintenance. This brings us to hidden calories; sometimes the foods we eat have way more calories than we think they do. This doesn’t mean they are bad for you, only that you have to be more conscious of your overall energy intake. You do not want to waste calories on certain things or think you are in a calorie deficit when the opposite is true.
So, let’s look at some of the hidden calories most common in our diets and what you may want to be aware of. Keep in mind that these foods are by no means bad for you. They are not ‘evil’, they are just higher in calories and when consumed in large amounts, add up to your overall calorie intake. I enjoy these things in moderation or I try to find lower calorie alternatives, but I do not obsess over them. The importance of your fitness goal is turning it into sustainable habits and eventually a lifestyle. So, let’s get into it!
#1. Dressings & Sauces
Eating a salad is healthy and most salad dressings and other sauces are considered healthy. However, dressings are often higher in calories than the whole salad, especially when you are eating out. For example, on average 1 tablespoon of vinaigrette has about 75 calories, similar to ranch dressing and 2-4 tabelspoons of that can add up. So skipping out on the dressing or opting for a lower calorie version may be a better option.
#2. Cooking Oils
We cook almost everything in oil and forget to calorie track it at times. Cooking a meal in 2-3 tbsps of oil does add calories to your overall consumption and may be the reason why you are not in a calorie deficit. 1 tablespoon of olive oil has about 120 calories and the same goes for avocado oil. You can simply be more mindful of the amount of oil you use and add it in your calorie tracking to be more accurate.
#3. Smoothies/ Smoothie Bowls
Smoothies and smoothie bowls are considered the epitome of health. It took the media by storm as every influencer started shoving smoothie bowls into their cameras. But it’s easy to loose track of how many things we’re stuffing into a blender or how many things are added to the smoothies we buy. When it comes to a smoothie, it’s best to keep things simple and aim for high protein.
#4. Almond/Peanut Butter
Almond butter is a staple in my grocery hauls. I love it it my oatmeal and on toast and you probably enjoy nut butters too. But they are higher in calories than you might think; 1 tablespoon of almond or peanut butter has about 100 calories. This doesn’t mean you can’t enjoy it, but do so in moderation so that you can have more control over your energy consumption.
#5. Protein Snacks
Last on my list of tricky foods are protein snacks. Protein snacks are often marketed as ‘healthy’ and great for your fitness goals. But processed snacks sometimes contain a lot more than just protein, they are often loaded with sugar, preservatives, and calories. Whenever you buy them it’s beneficial to check the ingredients and composition so that you know what you are consuming.
I hope you enjoyed today’s post and found something useful from it. Disclaimer: I am not a nutritionist or dietitian and the tips I share are based from personal experience. Nevertheless, I hope you like and follow to join our health boss community, xoxo.
Hey guys, welcome back! In this post I’m going to be sharing what a normal day of eating during lockdown is for me. Obviously there have been some changes in the way I eat lately because my energy expenditure has decreased and my cravings have changed, nevertheless this is to help give you some inspiration if you’re running out of ideas. I’d like to preface that you do not have to follow how I eat because nutrition is something very personal, which is why I avoid sharing how many calories I eat in a day. However, I thought that a post like this could be fun and give you some ideas. Let’s work on improving our nutrition not restricting it. (If you want more what I eat in a day content, check out my instagram @healthbossblog) So here is what I eat in a day…
I admit my appetite has been hectic during lockdown and I assume I’m not alone in this. Lockdown has probably done a number not only on our physical health but our mental health as well. I personally found that I’m not as hungry in the morning as before, since I don’t can’t to the gym during lockdown, so I have breakfast a little later than usual. I am also currently intermittent fasting, with the 16/8 method which is why I usually break my fast around 11-12am. If you want to know more about how I intermittent fast, let me know down in the comments, but break my fast with some camomile tea with apple cider vinegar and honey. Then a typical breakfast for me right now is protein oats or eggs with gluten free toast.
Contrary to what you might think, I still enjoy certain foods like bread and cookies as long as they meet my caloric needs. My method of cutting isn’t as strict because I plan to take it slow and continue with it for at least a few months. Which is why I take it day by day and I don’t stress about it much. Although I’ve researched about other methods of cutting, I’ve tried to reappropriate certain methods to my own lifestyle and nutrition requirements and I urge you to do the same by starting slow.
A typical lunch for me looks like this, usually a source of protein like chicken breast or lean beaf (since I can’t have fish), with a source of carbs (quinoa, potato gnocchi, veggie pasta, or sweet potato) and some type of greens. My meals are definitely balanced, and it varies from time to time. I won’t lie there are days where I just want to eat toast, and that’s alright because I listen to my body, I eat intuitively and I don’t stress about it much. Dinner is usually the same, sometimes I have a snack in between but that depends on how filling my lunch is although I do have coffee with unsweetened almond milk throughout the day.
Dinner that day was pretty quick, using leftovers from lunch and rice paper wraps, I made gluten free spring rolls with an asian hot sauce. They were surprising low in calories but quite filling and they’re definitely one of my go-to meals. Plus I recently got into eating with chopsticks recently and although my skills are debatable, they are worth the experience when eating spring rolls and rice noodles. Usually I have a black decaf after dinner with some stevia when my fast has already started and that is it for a day.
I hope you enjoyed today’s blog post, please like and follow for more what I eat in a day’s. Thank you for reading and I look forwards to seeing you again, xoxo.
Hey guys, welcome back to the blog! Today’s post focuses more on how to eat healthy and keep yourself accountable. It’s unrealistic to think that establishing a healthy lifestyle is without its ups and downs. Even though it seems like most of us have it handled, it’s easy to lose track of life and our eating habits, especially in lockdown. Although I stuck to eating dairy and gluten free foods, I didn’t feel as good about my nutrition a few weeks ago. I didn’t feel like I was having balanced meals and I found myself binge eating almost every night. I wasn’t eating for fuel or because I was hungry, I was eating out of habit.
A month ago, I gradually started to get back onto my previous eating habits and slowly started seeing changes in my mood and energy levels. Since my goals are different to everyone else’s, these tips aren’t based on any particular goals such as weight loss or fat loss, although they are beneficial for them as well. Rather than that, these tips are useful to implement if you want to start or get back to eating healthy. My advice is to implement the ones you see fit to your lifestyle, so here they are…
#1. Food Substitutes
You don’t have to deprive yourself to eat healthy, you can simply substitute or adapt your favourite foods for healthier options. Substituting doesn’t necessarily mean less calories it means choosing foods you know will fuel you and that are wholesome with less processed ingredients and more nutrients. For example, substituting regular pasta with chickpea or lentil pasta, regular chocolate with a vegan/sugar-free alternative or choosing popcorn or pop chips over regular potato chips. Eating healthy doesn’t mean you can’t enjoy food, in fact after cleaning up my nutrition again, I found that I’ve enjoyed my meals more because they are more mindful. If you want more substitute ideas, check out my post on a sample grocery list.
#2. Intermittent Fasting
One habit I’ve gotten back into is intermittent fasting and it’s helped me a lot with binge eating. I opted for 16/8hr fast and it’s been useful for stabilising my nutrition, because between 7pm till 11 am the next day I don’t focus on food and it’s sort of liberating. Of course, if you suffer from critical binge eating then this method may not suit you, however if you need a technique to keep you accountable then this one might be worth giving a try.
There are many videos explaining the different methods of intermittent fasting; 2/5 day method, 14/12 hr method etc. You can find one which suits your lifestyle better and remember to start slow. It’s counterproductive to try out too many habits at once and if you take it to the extreme you might find yourself burning out. Remember to go at your own pace.
#3. Intuitive Eating
Even in a calorie deficit, I like to eat intuitively and choose the meals I feel like my body needs. Some days I feel like I need more food than other while some days are more carb focused and that’s ok. Eating healthy does not mean forcing yourself to eat broccoli and steamed chicken everyday, instead choose things that will fuel your body and make you feel good. Most of the time I enjoy carbs in every meal and sometimes I have breakfast for dinner, it’s all about listening to your needs. Now if you feel like your body is craving fries, try making them in the oven or air fryer instead of buying regular ones.
The whole point of intuitive eating is also eating when you’re hungry and stopping when you’re full. Don’t feel like you have to eat because it’s a certain time only because you’re hungry. If you feel like your hunger cues are messed up, try drinking water before and asking yourself if you’re actually hungry or if you’re bored or stressing. However, listen to your body and never deprive yourself if you’re hungry.
#4. Accountability Partner
I found that finding someone to accompany you in your journey to healthy eating is very beneficial. Not only can you keep each other accountable but you have moral support. When I started intermittent fasting, having someone join in made it much easier, we both would break and start our fast together. Your partner doesn’t even have to be living with you, it can be a friend over the phone or it can be your digital community.
#5. A Healthy Eating Mindset
If there’s one thing I want you to take from this, it’s that the key to eating healthy is achieving a healthy eating mindset. This isn’t a 2 week diet or 1 month plan, these are small steps you can take towards a healthier lifestyle. So if the words in your head are ‘restriction, no carbs, and no fat’ then you’ll be doing more harm than good. The last thing you want is to start labelling foods as bad or good because you can have the foods you enjoy, banning them is not necessary.
Also, don’t assume that once a person assumes a healthy lifestyle that they’ll have the perfect diet all the time. It’s normal to lose track every once in a while, don’t be too hard on yourself you’re only human. I want you to have fun with it, this shouldn’t be a punishment, learn to create your own healthy lifestyle.
I hope you enjoyed today’s post and let me know your healthy eating advice/habit down in the comments. Please like and follow for more posts like this one and follow to join the journey to living a healthy lifestyle that’s realistic. Thank you for reading, xoxo!
These almond oatmeal cookies are a quick healthy bake and are great for weight loss. They are rather filling which is why this recipe yields about 8 cookies but you can easily double it. They are also lower in calories than my usual cookie recipes because they are made with oat flour rather than regular gluten free flour but feel free to check those out as well. More Cookie recipes here.
1/2 cup coconut sugar / sugar substitute
2 cups oats
1/2 tsp cinnamon
1/2 tsp vanilla
1/2 tsp baking powder
1 tbsp almond flakes + pumpkin seeds
Combine eggs, sugar, and spices.
Blend the oats coarsely into oat flour and add the baking powder.
Fold the dry ingredients into the wet.
Form dough balls and spread each one on a baking sheet. Press the almonds and pumpkin seeds into the cookie, you can also add raisins.
Bake for 15 mins at 180°C until golden. Allow to cool down and store in an airtight container.
So that’s the quick recipe for this week. Thank you for reading, please like, share and comment if you’d like to try this recipe out and follow for more quick ideas like this one, xoxo.