healthy food

No Bake Almond Bites (GF, DF)

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no bake energy balls
Almond energy bites

No bake energy bites or snacks are probably one of my favourites recipes out there, they’re quick and easy to make and you can change their flavour combinations every time. You can also make these almond energy balls ahead of time and store for a quick snack. Most recipes I’ve found contain dates, peanuts or cashews and require a blender or food processor. So I decided to make my own version of no bake bites, using almonds and coconut, that tastes like actual cookie dough! All you need are a few simple ingredients and a spatula to stir, here is how you can make them.

Ingredients

  • 1 cup Almond flour – I like to use almond flour because it doesn’t require any baking. But if you don’t have almond flour you can also use gluten free fine oats or rolled oats (you can also toast them if you don’t like the taste of raw oats).
  • 1/4 cup almond butter or any nut butter – this helps combine the ingredients and adds a great nutty flavour.
  • 2 tbsp honey – for some sweetness and to help the ingredients stick together. You can choose any liquid sweetener you like.
  • 2 tbsp chia seeds- for more fibre and honestly I just really like chia seeds.
  • 1-2 tbsp plant-based milk – depending on how dry you dough is you might need to add a few tablespoons of milk. If the texture is too crumbly try adding a tablespoon of plant-based milk (I used almond milk).
  • Optional: 1/4 chocolate chips or raisins or any toppings you’d like.
  • 1/4 cup shredded coconut – to coat the energy balls.
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
no bake almond bites
no bake dessert
energy balls

Steps

  1. In a bowl, add the almond flour, chia seeds, cinnamon and toppings.
  2. Add in your liquid ingredients; almond butter, honey, and vanilla and combine until you form a dough.
  3. If the texture is too dry or crumbly add in a tablespoon of milk.
  4. Refrigerated for 5-10 mins before scooping and rolling into balls. I usually wet my hands for this step to prevent the mixture from sticking to my hands.
  5. In a plate, sprinkle some shredded coconut and coat each energy ball.
  6. You can store these energy bites in the fridge for up to two weeks.

There you have it! Easy, no-bake almond, coconut bites. If you want to try different flavours some of my favourites are double chocolate (simply add a tablespoon of cacao powder to the recipe) and coffee (add a teaspoon of instant coffee to your milk). Feel free to mix up the flavours and let me know your favourites down in the comments. I hope you enjoyed this recipe and please like and follow for more, thank you for reading, xoxo.

More recipes like this one…

Best Almond chocolate oat cookies (find the recipe here)

Easy Vegan Snack bars (find the recipe here)

Healthy Cookie Dough Bites (find the recipe here)

Why Healthy Eating Isn’t Realistic

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Photo by ROMAN ODINTSOV on Pexels.com

Hey guys, welcome back to the blog. In today’s post, I want to talk about something that isn’t usually addressed in the “healthy eating” world on social media. If you’ve been on social media at all in the recent years, you’d have seen how healthy eating trends have taken over millions of people, having them smash avocados on toast and bake their oats. While there’s nothing wrong with the trends promoted by fitness and health influencers, I can’t help but point out how their food content is often catered to the few. Which is to be expected as influencers can only show us their way of life.

However, this has created a discourse around what healthy eating is that doesn’t cater to everyone. It gives the impression that there is only way of eating well, a rather Western way. The healthy eating world on social media does not address how different cuisines come into play. For example, the foods in my culture never fit into the category of “healthy eating” because they are mostly carb-heavy and do not look like the foods posted by health influencers. So, where does someone who eats African, Indian or Chinese cuisine fit into the niche of healthy eating. Often times, when I’m at family gatherings, not one thing on the table fits what social media deems healthy. I realised that exposure to “what I eat in a day” content has somewhat influenced my perception on what is healthy food in a way that excludes all of our local dishes.

But, that isn’t how healthy eating is supposed to be. Healthy eating does not mean a Western way of eating with; a yoghurt bowl for breakfast, a kale salad for lunch, and salmon and asparagus for dinner. It can mean rice porridge for breakfast with, veggie noodle soup for lunch, and the same thing for dinner. One thing I found odd is that social media promotes cooking one thing for lunch and cooking another meal for dinner when I grew up eating the same meal for lunch and dinner. Similarly, the “healthy eating” category promoted on social media doesn’t allow for the different ingredients available in different areas of the world. Where I’m from, spicy pickled fruits are often added to our meals, and people use different ingredients such as cassava, breadfruit, a variety of grains, and a ton of chilli.

To put it in a nutshell, don’t let the portrayal of “healthy eating” online restrict your way of eating or your local cuisine. Instead, you can find ways to make your local dishes balanced with whole foods and substitutions. For example, by substituting regular sunflower oil in any local recipes with olive or avocado oil. The point is that there isn’t only one way of eating healthy and you shouldn’t have to abandon foods from your culture to be healthy. So next time you think about eating healthy, step away from the exhausted dishes online and make it your own.

A note from the author

I hope you enjoyed today’s quick post and found something useful from it. If you’d like to support my blog please like and follow for more and feel free to share your opinion on it. Thank you for reading, I appreciate each an every one of you, see you next time, xoxo.

Coffee Cake Crumble Recipe

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Hey guys, welcome back to the blog. Today’s recipe is a soft coffee cake with a crumbly topping. This gluten free and dairy free version of a classic can be served warm with a scoop of dairy free or regular ice cream or even with a spoon of Oatly greek yoghurt. The crumble adds a great texture and you can even sprinkle some flaky salt to bring out the flavour.

I like making this as a Sunday dessert or for breakfast. When I first heard about coffee cake, I wondered how a crumble would work on a traditional cake, but the crumbly texture balances the base of the cake really well. Traditionally, an American style coffee cake is a sponge cake with a crumb on top, but this recipe uses more of a dense cake. The denser cake holds the coffee flavour while still being soft and fluffy. Here’s how you can make it.

Ingredients

Cake

  • 3 eggs
  • 1/4 cup sugar substitute (I used Truvia)
  • 5 tbsp coconut oil
  • 1tsp coffee extract
  • 1 shot of espresso
  • 200 ml almond or oat milk
  • 4 cups gf flour
  • 1 tsp baking powder

Crumble Topping

  • 1 cup oat flour
  • 1 cup almond flour
  • 3-4 tbsp coconut oil
  • 2 tbsp brown sugar substitute
  • 1 pinch of salt
  • 1 tsp cinnamon
  • 1/4 cup coconut flakes (optional)
  • Almond extract (optional)

Instructions

  1. Preheat the oven to 180ºC. Make sure all your ingredients are room temperature.
  2. Prepare the crumble by combining all of the dry ingredients and then adding in the coconut oil and any extracts.
  3. Set the crumble aside in the fridge and prepare the cake batter.
  4. Combine sugar, coconut oil, eggs, coffee extract, and shot of espresso.
  5. Sift and fold in the flour and mix in the plant-based milk and baking powder. You want a smooth and light batter.
  6. Pour half of the batter in a lined baking pan, sprinkle some of the crumble on top.
  7. Pour in the rest of the batter and top it with the rest of the crumble mixture.
  8. Bake in the oven for 30-40mins or until golden brown and a cake pick comes out clean.

This cake is best served warm and keeps well in the fridge. I hope you enjoyed today’s recipe and come back for more recipes like this one, xoxo.

Ginger Cookies

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Hey guys, today’s recipe is a simple one. Gluten free Ginger cookies! This is the first time I’ve ever tried baking ginger cookies and after experimenting with a few cookie dough types, this is one is ideal for the best flavor. You can easily adapt this recipe to suit your preferences. The best way I can describe this cookie is it has a soft centre and a crumbly texture. If you want a stronger ginger flavour then you can use fresh ginger, but you can use ginger spice for a more subtle flavour.

Ingredients

  • 1/4 cup melted coconut oil
  • 1/3 cup coconut sugar
  • 1 tbsp grated ginger
  • 2 eggs
  • 1 cup oat flour
  • 1 cup almond flour
  • 1 cup corn flour
  • 1tsp cinnamon

Instructions

  1. Preheat oven at 150ºC.
  2. Combine coconut oil, coconut sugar, ginger, and eggs.
  3. Fold in the different flours, cinnamon, and any other spices you’d like.
  4. Avoid over mixing the cookie dough. Allow it to chill for 10-15 mins.
  5. Roll out the cookie dough into even portions, lightly pressing them down.
  6. Bake for 20-25mins or until they harden on the outside.

This recipe was a quickie, let me know if you do try it out down in the comments. Thank you for reading and please like and follow for more, xoxo.

Healthy Chocolate Cake Recipe

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You need to make this recipe!

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…

Ingredients

  • 1 cup oat flour (simply blend some oats in a blender or food processor)
  • 4 eggs
  • 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

Steps

  1. Preheat your oven to 170ºC
  2. Over a double boiler, melt the chocolate with the almond milk, stirring gently.
  3. While the mixture is melting, separate your egg yolks from the whites.
  4. Whisk the egg whites until they become fluffy and soft peaks form.
  5. Once the chocolate has melted remove from the double boiler, allow to cool slightly and stir in the xylitol.
  6. Now take your yolks and temper them by adding a spoonful of the chocolate mixture and combining.
  7. Add the tempered yolks to the rest of the chocolate.
  8. Sift in 1/3 of the oat flour, the baking powder, salt, and cacao powder into the chocolate. Fold gently until well combined.
  9. 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.
  10. Once fully incorporated, transfer the batter into a lined cake tin and place in the oven.
  11. Bake for about 30-45 minutes, once the cake is cooked in will be firm all the way through.
  12. Allow it to cool before removing from the tin and slicing.

Tips

  • 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.

Crunchy Roasted Chickpeas Recipe

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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)

  • Calories: 210
  • Protein: 10.7g
  • Carbs: 35g
  • Fat: 3.8g
  • Fibre: 9.6g
  • Sodium: 322mg

INGREDIENTS

  • 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

Steps

  1. Wash your chickpeas well and dry with a kitchen towel. I like to remove the skin to get the extra crispy.
  2. Drizzle in your olive oil, (avocado oil is also an option) and add in your seasonings.
  3. Stir until the chickpeas are evenly coated.
  4. 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.
  5. You can store them in an airtight container for about 3-4 days.

Healthy Fruit Loaf

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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…

INGREDIENTS

  • 2 cups gf flour
  • 1 cup almond flour
  • 2 eggs
  • 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

STEPS

  1. Combine the flours, sugar and spices in a bowl.
  2. Then whisk the eggs and milk together and combine with the dry ingredients until well combined.
  3. 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.
  4. 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.
  5. 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.

Check out my recipe for cinnamon muffins!

Healthy Custard Meringue Pies

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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.

If you want to see the video of me cutting into this, check out my instagram https://www.instagram.com/healthboss_blog/

INGREDIENTS

Crust

  • 2 cups Almond flour
  • 1/4 cup coconut oil
  • 1/4 cup erythritol (I use Sukrin)
  • 1 tsp vanilla extract

Filling

  • 1 1/2 tbsp Custard Powder
  • 1 cup almond milk
  • 1/4 cup erythritol
  • 1 tsp vanilla extract

Meringue Topping

  • 4 egg whites
  • 1/4 cup erythritol
  • 1 tsp white vinegar

STEPS

  1. Combine all of the ingredients for the crust until it forms a crumble.
  2. 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.
  3. Bake the crust in the oven at 180ºC for 10 mins or until it turns golden and hardens.
  4. 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.
  5. Pour the filing into the crusts and bake on 180ºC for 10-15 mins or until the custard slightly hardens.
  6. 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.
  7. 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.
  8. 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.

How to Eat Healthy on a Budget

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Healthy Eating on a Budget

You may think that eating healthy is expensive and will run you dry, but this belief is far from the truth. While eating healthy can be costly, it can also be cost-effective if you apply a few of the tips down below. I think this discussion couldn’t come at a better time, especially in the current state of the world, so today we’re going to be going over a few tips to help you eat healthy on a budget.

Tip #1. Buy Frozen Veggies & Fruit

Fruits and veggies can sometimes be pricey, for example; blueberries are one of the most expensive berries. Which is why the best option is to buy them frozen; as they are just as healthy and they are prepped when they are in their prime stage. Moreover, you can use these in smoothies, your oats or stir fries.

A few good options are:

  • spinach
  • broccoli
  • kale
  • berries
  • mango chunks
  • veggie mixes

Tip #2. Choose Whole foods Over ‘Fake Foods’

By fake foods I mean, if you have to choose between your $100 Protein powder and actual fresh protein, choose the whole food. Making the right choices and prioritising is essential in eating healthy with minimum cost. Instead of buying 20 protein bars, buy filling whole foods that are less processed, because you may think that one ‘processed’ food item is cost effective but when you add up the amount you may be buying in a month, that adds up. So remember to look at the big picture and that inexpensive isn’t always the best option.

Meal Prep and How to eat Healthy Eating on a budget

Tip #3. Meal Prep at Home

Eating out is usually more expensive than eating at home and you can be even cost effective by planning your meals or meal prepping for the week. This will help you plan you monthly food budget and avoid any food waste.

Tip #4. Make a Grocery List & Stick to it

Often we find that we go to the supermarket with a budget in mind, but end up exceeding that by an unreasonable amount and that’s because we all get distracted by and tempted by things we don’t need. This is why planning ahead can be beneficial, if you know which meal you have planned for the week, it’s easy to make a list and buy only what you need.

Tip #5. Don’t Buy in Bulk

Avoid buying fresh vegetables and fruit in bulk, if it’s possible try buying them weekly or once every two weeks. This is to avoid any wastage as most of the time, buying veggies in bulk means some goes bad before you get a chance to use it.

However, buying other ingredients such as grains; oats and quinoa, in bulk is a good idea.

Granola Recipe and cheap ways to eat healthy

Tip #6. Make Your Own Recipe

Sometimes making a product at home is much more cost-effective than buying at the store. For example you can make your own gluten free granola or protein bars at home rather than buying the overpriced product at the store. Moreover, these products often contain unnecessary sugar and preservatives, which you can avoid by making your own.

Check out my easy and quick Gluten Free Granola Recipe.

Tip #7. Support Local Markets

Local produce is often less expensive and a great way to support the community. Try finding your produce at a local farmer’s market, you’ll often find that it’s more cost-effective than buying at a supermarket. In addition, this means you’ll avoid unnecessary packaging/plastic used in stores, making your shopping and lifestyle more environmentally friendly.

Tip #8. Baby steps

When starting a healthy lifestyle, it’s not practical to jump into the gluten free, sugar free or vegan world, because you’ll feel lost and you’ll find the cost overwhelming. Instead you should approach it steadily, for example, buying 10 different brands of almond milk is not the way to go. What you should do is start by making some healthy food swaps, you can check out a list of my grocery staples right here.

Healthy one pan meals

Tip #9. One Pan Meals

One pot or one pan meals are quick, inexpensive and everyone loves them, besides it doesn’t get any easier than throwing some protein and veggies in a pan and calling it a day. Stir-fries are also a great options for this and the best part is you can cook in bulk and save for meal preps.

Tip #10. Try Grocery Delivery

I’ve seen two types of grocery delivery services; one where you select a few meals and you’re set the ingredients for those recipes and second, where you put together a grocery basket and have it delivered. Either way, these are a great way to eat healthy on a budget and brands such as; Thrive Market and Hello Fresh claim to save you a considerable amount of money through their services so it’s definitely worth trying out.

Final Thoughts

To summarise, it’s definitely possible to eat healthy on a budget and you should never feel pressure to completely jump to the other side. Balance is key so take it step by step and you’ll find what best suits your lifestyle. The important thing is not to let your eating habits or food itself rule you, you control your habits. I hope you enjoyed this post, please like and leave a comment if you did and feel free to follow for more posts like this one. Thank you for reading, xoxo.

What I Eat in a Day…

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Hey Everyone, I’ve recently noticed how my relationship with food has changed within the past few months. I know exactly what my body needs and following that instinct has led to making progress in my fitness goals and mental health. This is sometimes referred to as ‘intuitive eating’ but it doesn’t always come naturally. Intuitive eating is personal to every individual; which means that intuitive eating for me is different from what it means for you. Nevertheless, a ‘what I eat in a day’ can give you some inspiration and show you that eating healthy doesn’t mean bland food. This is what I eat on an average day, keeping a balanced dairy and gluten-free diet.

BREAKFAST

This is definitely my favourite meal of the day! (That’s saying a lot cause I love every meal) Before eating I have a glass of water and my coffee with almond milk. I normally eat around 10am and I have a few breakfasts I alternate between, but today I chose my healthy banana pancakes. These never get old, they taste amazing and they usually hold me over until lunch. I love adding protein powder to the mix, especially if I have a weight session that day and my go to protein is the Organifi Vanilla.

LUNCH

This is my second meal of the day and I usually have it between 1-2pm. I like to think of my meals as balanced; carbs, protein, and fats. Today I had stir-fried veggie quinoa with grilled chicken breast. Quinoa is definitely one of my favourite sources of carbs, it’s easy to make and it takes less than 15 mins. I usually stick to lean protein so chicken breast is also a usual.

AFTERNOON SNACK

This is my pre-workout snack that I have between 4-5pm. This time, I had a protein coffee smoothie with banana, cacao nibs, and chia seeds. Gives you a great boost of energy while still being light, plus it’s ideal for my coffee lovers. If you’re tired of your typical green or berry smoothies give this one a try!

DINNER

Gluten Free Pizza! You can’t go wrong with that. The crust is from Schar and it takes about 30 mins to prepare. This is a quick, easy dinner that I indulge in at least once a week. Unfortunately, Schar recently added Soy protein to their recipe so if you know any good gluten, soy, and dairy-free crusts, let me know down below. After dinner I tend to have something sweet; either dark chocolate (I like sweet switch’s 70% Dark), vegan hot chocolate or if I’m hungry, like I was on that night, I have some granola with blueberries and almond milk.

That’s it for the day, as you can see, I don’t restrict my eating or track my calories. Keep in mind I am currently trying to build muscle steadily and I workout 4-5 times a week. One thing to keep in mind is that not everyone should eat the same diet, but this is what works for me and I hope you enjoyed reading this post. Please like and follow for more posts, xoxo.