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.
Hey everyone, welcome back to the blog! Today’s recipe is the perfect comfort meal that you and the whole family will be able to enjoy. I have always wanted to try out chicken pot pie but never found a gluten and dairy free version, which is why I decided to make one myself. I needed a method that would make it simpler than the original and still taste delicious and it turned out better than I had hoped. My family had me making this recipe again the next day! With a golden crust and a creamy filling inside, this is the perfect chicken pot pie you can make while still keeping to your healthy meal plans. This recipe makes a 7 inch (1 inch deep) pie but you can easily double it for a bigger portion.
The best part is that the crust is super easy to make and the rest is done with basic ingredients so anyone can make it! This recipe will be in the ebook along with other quick easy meals I share. These recipes are quick because as a university student, I don’t always have the time and a one pan dish like this one is a go-to. So let’s get right into it…
3-5 Medium sized sweet potatoes
1-2 cups gluten free flour
1/2 tsp salt
1 tbsp olive oil
1 cup shredded chicken
2 cups vegetables (I used a frozen mix of bell peppers, broccoli, and mushrooms)
1-2 cup chicken stock
1 tbsp corn flour
1 tbsp olive oil
spices of choice
First boil your sweet potatoes until they are soft when you stick a fork in them. Once they’re done, allow them to cool off and then you can easily peel the skin off. I use sweet potatoes because they will help soften and bind the dough.
Now add them to a bowl, mash until smooth and add salt because they are fairly sweet.
Fold in your flour gradually; I use a 1:1 ratio. The dough should be firm, not sticky nor crumbly.
Add olive oil and continue to knead, keep adding flour if it is too sticky and doesn’t hold its shape.
Let it rest for 15-30 mins.
After divide your dough into two halves (One for the base and one for the top crust).
Roll out your first half evenly about 1/2cm thick, on parchment paper. Make sure to keep dusting with flour so that it doesn’t stick.
You can then oil your baking mould and carefully place it upside-down over the dough. You can then easily flip it using the parchment paper.
Bake the crust at 180ºC for 10-15 mins until slightly golden.
While the bottom crust is baking, you can start on your filling. Now you can either cook your chicken or use precooked or leftover chicken. I used leftover roast which I shredded.
After sautéing your chicken with some olive oil, add your vegetables. I used frozen mix vegetables to be more efficient but you can add your own chopped veggies. A couple of alternatives are: celery, chopped carrots, spinach…
Now, once your veggies are cooked, you can add your chicken stock, I made my chicken stock the night before but you can still use store bought. (I will also be adding a stock recipe soon)
You can then add any spices of choice, I added some salt, pepper, thyme and garlic powder. It’s best to have a taste test depending on how seasoned your stock is.
While that’s simmering, mix 1tbsp of corn flower in 1/2 cup of water, ensuring that there are no lumps. Add this to your filling and stir on low heat. This will replace any cream traditionally used to thicken the filling.
Once the filling is thick and creamy, you can pour it into the mould with the baked crust.
Lastly roll out your second half of the dough, press the edges together and place it over the filled pie.
Bake at 180 for 30-45 mins until it looks golden-brown, allow to cool and serve.
Let me know if you try out this recipe or if you have your own version of chicken pot pie. More tips for this recipe are coming out in the ebook so keep an eye out. Thank you for reading, please like and follow for more healthy meal ideas like this one, xoxo.
Hey guys, welcome back! It’s been a while since I posted a new recipe so here is my latest obsession! Protein baked oats that take less than 10 mins, can be made in the microwave, and taste like banana bread. So here’s how you can make it…
1/2 cup oats
1/2 scoop protein powder (I use Women’s Best Vegan Vanilla Protein)
1/4 cup almond milk
1/2 tsp of cinnamon
1/2 tsp baking powder
Liquid Sweetener (I use WB’s sugar free syrup)
Combine your oats, egg, almond milk, banana, protein powder, cinnamon, and baking powder in a blender until smooth.
Pour the batter into a large mug (the batter shouldn’t exceed 3/4 of the mug)
Cook in the microwave for 3 mins (depending on the level of your microwave) or you can also bake it in a muffin tin in the oven for 5-10 mins.
Allow to cool, drizzle with sweetener of choice and top with anything you like. I chose almond butter, but you can also opt for berries anything you like.
I hope you enjoy this quick recipe, let me know down in the comments what you’d like to see next and please like and follow for more, 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.
Hey guys, welcome back to the blog, in this post I’m sharing a quick recipe for a gluten free fruit cake or loaf. This was pretty easy to make and should work with many adaptations so feel free to tweak it to your tastes. I am still experimenting with different flavours and ingredient combinations and I will be sharing those as well. If you have any gluten, dairy free recipes you’d like to see, please let me know down in the comments. So let’s get right into it…
2 cups gf flour
1 cup almond flour
1/4 cup coconut sugar/ erythritol sugar substitute
1/4-1/2 cup almond milk
1/2 tsp vanilla
1/2 tsp cinnamon
1/2 cup fruit mix (raisins, dried orange)
1/2 cup blueberries
1/2 cup seeds/nuts (optional)
1 tbsp lemon juice & zest
Combine the flours, sugar and spices in a bowl.
Then whisk the eggs and milk together and combine with the dry ingredients until well combined.
You may need to adjust the flour/milk ratio depending on the type of gluten free you’re using. I used a local blend but you will want a thick cake batter texture.
Fold in the fruit into the batter and pour into your mould, you can also add extra nuts/seeds as toppings toppings, I usually add pumpkin seeds.
Bake at 180ºC for 20-25 mins or until a skewer comes out clean.
You can store this up to two weeks in the fridge, I usually leave the loaf whole and cut it when serving. This recipe and other variations will be available in the ebook where I will share more tips on healthy gluten and dairy free baking. Thank you for reading, I hope you try out this recipe and please like and follow for more quick recipes xoxo.
Hey Guys, welcome back! Reflecting on everything, I realise that I started this blog almost 4 years ago and while the journey has been long and challenging, I am glad I never gave it up. We are still a small community and I hope with time we can grow to reach and inspire more people.
However, I appreciate every one of my readers, which is why I’ve started on a new project. You can already guess what it’ll be from the image above and I hope you will still be here when it is finally ready. I will be creating a recipe book with all of my gluten and dairy free recipes and much much more!! I will also be giving out the first few copies for free but for a limited time only, so make sure you follow the blog and follow me on instagram @healthboss_blog to know when it comes out!
What makes this recipe book different from all the others is that it is tailored for people who are just starting off with their new healthy lifestyle as well as people who have many allergies. When I started suffering from several food intolerances and allergies, I felt frustrated because most recipes consisted of ingredients that I couldn’t have or that were too complicated. The recipes in this book are easy to make, the ingredients are simple and meals will be categorised by the amount of time/effort it takes, but majority are quick and easy. Many of them concentrate on sweet treats and desserts so let me know if there’s any recipe you’d like to see down in the comments below.
Moreover, I want to show people that balanced eating can be affordable and simple and that you don’t need the latest diet app to help you eat intuitively. What’s great is that you will be able to tailor these recipes to your liking. I want to stress that your dietary needs are yours and yours alone, so adapt any recipe to your needs.
Thank you for your support, I will still be uploading new recipes and tips on the blog but the ebook will contain a lot more as a mix of recipes and real life advice. I am not a licensed dietitian or trainer, but I am a normal foodie who understands that eating healthy isn’t as straightforward as people make it sound but I make it work. Thank you for reading. Please like and share with others and stay connected for the next update, xoxo.
Lockdown has been tough on all of us and just when we thought it was over, it came back to slap us in the face again. This is the second lockdown we’ve gone into and I have to admit that it’s harder than the first one. We find ourselves stuck in the house, unable to go to the gym or get our steps in (unless you luckily have an at-home gym) and thus we’re mostly inactive throughout the day. This means that our energy expenditure lowers significantly and you may be worrying about putting on weight or losing your gains, but I want to share a few ways that you can stay healthy during lockdown. However, I’d like to preface that these tips can be helpful even out of lockdown, for example if you don’t have access to a gym. These tips are from personal experience only, so adapt them to your body and your needs.
Let’s get started…
#1. Don’t Stress About the Little Things
We’re already dealing with enough stress during lockdown and we don’t need to add any unnecessary stress onto that. So worrying about losing muscle or putting on weight is not going to help, because there is nothing wrong with either of those things. Most of us, including me, stress too much about things that won’t even alter our lives, however I don’t want to belittle these emotions because they are very real and hard to control. I still want to reassure you that those things don’t matter in the long run.
#2. Do What You Can
It can be hard to stay active during lockdown, but you can find ways to use up your energy through home workouts, yoga, dancing, skipping rope or any way you’d like. Simply find a way to keep your body moving, it will help you feel much better both physically and mentally.
#3. Trust Your Body
Sometimes you need to trust your body to regulate itself, for example when I got into lockdown, my appetite decreased along with my energy expenditure. So if your body is asking for food don’t deny it, restricting yourself will not help, but if you feel like you’re constantly binge eating and things are going out of hand then you might want to try implementing some structure into your day like intermittent fasting.
#4. Mental Health Matters
Do not neglect this aspect of your life in such critical moments, your mental health is just as important as your physical health. Take time to unwind because if you’re working or studying during lockdown, the boundaries between productivity and relaxation are blurred. Do not punish yourself for overeating or not exercising either, the best thing to do is to start back up the next day as you usually would. Punishing yourself only puts unnecessary stress on your mind and body.
#5.Be Mindful of Your Nutrition
Lastly, being more mindful of the things you consume will help you stay healthy during lockdown, while eating something that doesn’t form part of your usual diet isn’t going to harm you, try to have wholesome meals as much as possible, ensuring you’re having carbs, protein, healthy fats and veggies. If you want to binge eat a pack of chips, make sure you’re doing it intentionally as in actively deciding that that’s what you want to do instead of mindlessly eating, but also make sure you have healthier meals throughout the day.
I hope you guys enjoyed this post, please like and follow for more and follow my Instagram @healthboss_blog for more food pics and recipes.
Hey guys, it’s been a while since I’ve written a new recipe but the wait was definitely worth it for this one. Believe or not, this recipe is dairy, gluten, AND sugar free. I’ve been having a major craving for mini pies these last few weeks and I’ve developed the perfect recipe for these mini custard meringue pies. The best part is that it’s basically foolproof and it tastes amazing even after a few days stored in the fridge. You could definitely make a large version of this pie but I personally enjoy the mini version better. You can also make any type of pie with this crust recipe, it also works great with apple or banana filling.
Combine all of the ingredients for the crust until it forms a crumble.
Grease your pie moulds with coconut oil spray and press the crumble into the base of the mould and the push the excess into the sides to form the crust. Use your fingers to even out the thickness of the crust.
Bake the crust in the oven at 180ºC for 10 mins or until it turns golden and hardens.
Meanwhile, cook the custard by combining all the ingredients and stirring on a low flame until it thickens (do not let it boil). You can also follow the instructions on the box.
Pour the filing into the crusts and bake on 180ºC for 10-15 mins or until the custard slightly hardens.
While the pies are in the oven, prepare your meringue by whisking your egg whites in a mixer until they turn fluffy and form hard peaks. Slowly add in the sugar and vinegar while whisking until they turn glossy but stay fluffy.
Spoon or pipe the meringue onto the tartes and change your oven setting to direct heat from the top. Bake until the meringue hardens on the top and turns golden.
Leave to cool and refrigerate, it should store well for up to 4-5 days (not that you’ll have leftovers with this one).
I hope you guys enjoy this recipe, let me know down in the comments which new recipes you want to see. Thank you for reading, please like and follow for more recipes like this one, xoxo.
Hey guys, I’ve been playing up with a recipe recently and ended up making these amazing donuts. I shared it with the whole family and they love it, so I thought I should share the recipe with you! These are pretty easy to make and they are dairy and gluten free as always. You can also alter the recipe and add a flax egg for a vegan option or use a blend of erythritol to make it sugar free. So here is how you can make them:
1/2 cup Gluten Free flour
1/2 cup almond flour
1tsp baking powder
1 large egg
1 tsp cinnamon
1tsp vanilla extract
80ml coconut oil
80ml almond milk
1/3 cup coconut sugar or sugar substitute
1tsp white vinegar
Preheat the oven to 180ºC.
In a large bowl, mix all the dry ingredients together; flours, baking powder, cinnamon, and sugar.
In a separate bowl combine the egg, milk, vanilla, coconut oil, and vinegar.
Add your wet ingredients to your dry ingredients and fold until well incorporated.
Spray a donut pan with coconut oil and spoon the batter into the moulds until 2/3 full.
Bake in the oven for 10-15 mins or until golden. (I always use a skewer to check if it’s cooked all the way through)
Leave to cool and then you can coat it in cinammon and coconut sugar. You can store them in a cool, dry place for a few days.
This recipe is really simple and takes about 15 mins of prep time, let me know down in the comments if you try them out. Thank you for reading and please like and follow for more, xoxo.
Hey guys, so I just started cutting about a month ago and I thought I’d share what I eat in a day. Please keep in mind that every body is different and our caloric needs vary depending on gender, height, weight, and activity level, which means you shouldn’t determine your nutrition on what I eat. This is just to give you some inspiration and to share my progress. Also, let me know down in the comments if you’d like to know how I’ve been dealing with the cut. Keep in mind, I only eat this way during the week, I allow myself more flexibility on the weekends.
With this cut I’ve aimed to up my protein and healthy fats while slightly lowering my carbs. My calories have dropped compared to my bulking phase but it won’t remain like this for long; I will gradually increase my calories to maintenance level with time.
Definitely still my favourite meal of the day! I usually have breakfast around 10am, consisting of two eggs with gluten free toast and almond butter every morning. I usually train right after breakfast so this is a filling meal and it’s balanced with protein, carbs and healthy fats, giving me the energy I need for weight training. I also had coffee with almond milk right after.
Lunch hits at about 2pm for me and I keep it pretty simple with chicken and veg, I always love to add the carbs smart 1000 island dressing, which is a low calorie dressing. I’ve also been sticking to chicken breast most of the time as it’s more lean than dark chicken meat and I make sure I have a healthy serving of greens. I also have my second cup of coffee after this because I love it!
My snacks vary each day but on that day I had a few almonds and blueberries, sometimes I have apple slices with almond butter instead, but again I kept it simple with protein, fats, and carbs. I also have a bowl of popcorn from time to time if I’m craving something salty. I snack around 3-4 pm.
My last meal of the day right before 6pm, I had beef stir fry with chickpeas. I always use lean grass-fed beef, it’s great protein along with the chickpeas. Again I’m addicted to this banting dressing! I also had a piece of Sweet Switch 70% Dark chocolate after dinner; it’s dairy and sugar free! I usually have tea after, I’ve been loving this Chocolate Roobois Blend, or if I’m being reckless I have coffee, but I’m still working on stopping that. (Just keeping it real nobody’s perfect).
Check out my last what I eat in a day Bulking edition right here!!!
Thank you for reading this post! I hope you enjoyed it, if you did please like and comment. Follow for more posts like this one, xoxo.