Healthy Homemade Tricolour Beetroot Crisps

One of my recent blog posts discussed why we should be eating with the seasons and which Autumn/Winter foods have now come into season... you can read it here if you missed it.

Now one of the foods which comes into season is the beautiful beetroot. Beetroot is packed full of health and it also fab for sports performance too.

Recent studies show that beetroot is a little bit of a wonder food! It's rich in folate, manganese, thiamine, riboflavin, selenium, copper, zinc, potassium, iron, phosphorus, magnesium, betaine, choline, Vitamin; A, B6, C, K plus pantothenic acid and nitrate.

Studies in the consumption of beetroot shows improvement of muscle oxygenation during exercise, it lowers blood pressure, fights inflammation, it contains anti-cancer properties, increases white blood cell production and shows it can increase heart health. 

Now I've been on the hunt for different types of beetroot...how beautiful does the candy stripe look?


We had these on Sunday night, I also made Kale Crisps, Black Pepper&Sea Salt Roasted Pumpkin Seeds, Hummus and Salsa.


 A standard Sunday night with the X Factor on calls for nibbles! 

Beetroot Crisps

• 6 Beetroot Bulbs (2 red, 2 candy stripe,2 golden) 
• Himalayan Salt 1 teaspoon
• Black Pepper
• Rosemary- Dried.
• Apple Cider Vinegar, 3 tablespoons
• Olive Oil, 2 tablespoons 
• Paprika

Method

Wash and scrub the beetroot removing any dirt and stringy bits. Thinly slice and place in a bowl with the  olive oil, apple cider vinegar and salt. Leave for 10mins, occasionally turning them so they are all coated. 

Place the beetroot flat out on a tray and sprinkle over black pepper, paprika, and rosemary and little more salt. Bake at 140 for 60mins. If you want crisper crips then lower the temperature to about 100 and leave for another 2 hours. I still like mine to have a little softness in the middle as I feel like I'm getting more nutrients from them... so I take them out after 45mins.

Stace x

Raw Blueberry & Lavender Cheesecake (Vegan & Gluten Free)

Birthdays.....mainly consist of cake right? My Mam is the ultimate cake maker...I dont care what anyone else says, hers are the best and I mostly get excited about family birthdays because I know I'm going to eat cake. No they are not vegan, healthy, clean, paleo, gluten free, dairy free or remotely good for you. But every once in a while won't hurt, you HAVE TO LIVE. We can't be eating kale, quinoa and avocados 100% of the time...I would go mad.

Mother Smith was actually a baker in her 20's so she makes everything from scratch such as pastries, cakes and breads and she's very good at sabotaging a diet! When I was younger she made novelty cakes, such as princess, clown, teddy bears and all sorts! Now we are older and allegedly more mature she goes for various chocolate cakes, and my god they are unbelievable...think of Bruce Bogtrotter in Matilda.

But what happens if you dont actually want a piece of homemade chocolate cake (which is rare). Upon my vegan journey my taste buds are changing, and I found myself wanting to make a more healthier natural cake then just a normal birthday cake.

So here we go, a Raw Blueberry & Lavender Vegan Gluten Free Cheesecake, made for a birthday and perfect for summer.

Ive just started to grow Lavender in the garden so I've been waiting for an excuse to use it in cooking!


Its creamy, hits the sugar craving spot and leaves you satisfied.

Ingredients 

Crust

1/2 cup dates
1/2 cup almonds
Pinch of salt

Filling

3/4 cup cashews (soaked for at least 2 hours)
3 tablespoons coconut oil
1/3 full fat coconut milk
1/4 cup blueberries
3 tablespoons of fresh lavender
2 tablespoons maple syrup

Method

For the base put the almonds in a food processor and pulse until finely chopped, add the dates and salt, pulse again until a thick paste forms.

Press the mixture into the base of a tray (5 inch) make sure the mixture covers very evenly and use greaseproof paper. Then pop into the freezer while you make the filling.

For the filling put of all the ingredients into the food processor and mix for a few minutes until a smooth creamy mixture forms. Pour the mixture into the tray on top of the base and then freeze again.

Freeze for 4 hours, then remove and leave to thaw out a little this can take 10-15mins

Top with fresh lavender, blueberries, edible flowers and coconut.

Stace x

Health Benefits of Chilli

With the North East Chilli Festival coming up this weekend on the 4th and 5th of July, I thought this would be the perfect time to tell you all about the health benefits of Chilli! 

We are a little odd finding pleasure in pain but a well known study by Psychologist Paul Rozin suggests that we humans love a bit of 'constrained risk' which we experience sensations like fear and pain but end up enjoying it because we know that they aren't harmful. People love to live on the edge!

High Levels of Vitamin A and Vitamin C to fight Infections 

Vitamin A helps with the synthesis of red blood cells and is an essential component of rhodopsin, the protein that allows retinal receptors in the eye to absorb light. It is also necessary for proper growth and development and to support immune system health. 

Vitamin C is required by the body to help synthesise collagen, promote the healing of skin wounds and aid in the development of strong bones. It also acts as an antioxidant by preventing free radical damage to DNA. A diet rich in vitamin C may lower your risk of hypertension, cancer, heart disease and osteoarthritis. 

Chills can be good for your Heart 

Studies show that Countries who eat the most spicy food have much lower incidence of heart attack and stroke. Potential reasons could be that Chilli peppers can reduce the damaging effects of LDL (bad cholesterol) and Capsaicin may fight inflammation, which has been flagged as a risk factor for heart issues.

Reduce Inflammation

Chilli's may also assist with good digestion. Though many associate Chilli with causing upset stomachs, it actually prevents acid reflux and kills the bacteria that causes stomach ulcers.

Clear Congestion

Capsaicin is the source of the Chilli's heat and the hotter the pepper the higher Capsaicin concentration there is. Eating Chilli's can cause some people to break out in a sweat and make the eyes water and nose to run. This reaction can clear out airway congestion! So perhaps add some chilli to your meals when you have a cold.

High in Minerals

Chilli's are high in many minerals such as Potassium, Phosphorus, Calcium, Iron, Zinc, Magnesium and Selenium. 

Lower Blood Pressure

Vitamins A and C strengthen the heart muscle walls, and the heat of the pepper increases blood flow throughout your body. All of this equals a stronger cardiovascular system.

Lose weight

In another study they found that 1g of chilli reduced cravings for salty, sweet and fatty foods and increased energy expenditure. Capsaicin is also a thermogenic compound and increases the metabolic rate, which aids in the fat burning process.

Pain Relief

Probably the best-known current medicinal use of capsaicin is in creams that can be applied to help ease the symptoms of arthritis, shingles, back pain, neuralgia and post-surgical pain.

Cancer Treatments

The American Institute for Cancer Research reports that eating rich capsaicin sources like chilli peppers may help inhibit the growth of cancer cells, though more research is needed.

Diabetes

Regularly eating hot chilies reduces insulin requirements, which may have implications in the prevention and treatment of diabetes.



So good to know that eating the hot stuff is good for us after all but do be careful though, with anything in life overdoing things probably isn't good for us. 

Everything in moderation! 

I've been making my own flavour oils, one of them is Chilli of course! If you want to do the same pick a good quality Virgin Olive Oil, and gently warm it through over the hob with what ever fresh ingredients you like. Do this for 5-10mins, making sure it doesn't get too hot or reach boiling point. This will ruin the flavour. Pour into a sterilised glass container (Kilner do some great ones) and leave for 2 weeks for the flavours to infuse. My Chilli Oil knocks the socks off!  

http://www.chillifest-ne.co.uk/index.php

Stace x

Raw Strawberries and Cream Cake (Vegan & Gluten Free)

Its that time of year again...Wimbledon! When normally temperatures soar, a festival like scene erupts over Murray Mound, office arguments start over who can beat who, when it's perfectly acceptable to start drinking Pimms and Champagne through the day, when you suddenly get the urge to go down to the local park and practice your backhand and the world seems ok again because nothing is bigger then Wimbledon.

And what goes with Wimbledon? ... Strawberries and Cream of course.

This seems like the perfect opportunity to have a little slice of Raw Strawberry and Cream Cake Slice, refreshing, creamy and fruity all in one. All Vegan, all natural, no processed nasties in here!

Make sure that the Coconut Milk you use has no added ingredients or preservatives..sometimes companies sneak them in! Always check the tables.

Makes a 10" by 6" tray.

Ingredients 

Base

• 1 Cup of Almonds 
• 15 Dates (soaked in water for 30mins) 
• 1/4 Cup Desiccated Coconut

Middle Layer

• 1/4 can full fat Coconut Milk (about 100ml)
• 1 1/2 Cups Fresh Strawberries
• 2 Cups Cashews (soaked in hot water for 30mins)
• 1/2 Cup Agave Syrup
• 1/4 Cup Coconut Oil

Top Layer

• 1/4 Can Full Fat Coconut Milk (100ml)
• 1/2 Cup Strawberries (for decoration)
• 1/4 Cup Coconut Oil
• 1/4 Cashew Nuts (soaked in hot water for 30mins)
• Desiccated Coconut for decoration (I mixed mine with some strawberry juice for a nice pink colour)

Method

Drain the Dates and place all ingredients in a food processor and blend until a sticky dough forms. Press firmly into a lined tray. I found using my hands was easier to start with and then finish off with a spatula for a nice even surface. Place in freezer.

Drain the Cashews, place into food processor with 1 cup of strawberries (leave the rest for the outside), the Coconut Milk, Coconut oil and Agave Syrup. Whizz together till a smooth mixture forms. 

Take out the tray from freezer. Cut the rest of the Strawberries into slices, and place on the outside of the tray. Carefully pour the mixture into the tray making sure the mixture has worked its way between the Strawberries. Place in Freezer. 

In the meantime make the top layer. Apart from the Strawberries and Desiccated Coconut which will be used for the decoration, blend all the ingredients together until you get a smooth silky like mixture. 

Take the tray out the freezer, make sure the middle of the Strawberry layer is firm, you don't want the two layers mixing.  Pour the mixture carefully on the top, bear in mind that the coconut oil will make this layer harden quickly. Make sure the mixture is spread into the edges, and give the tray a little shake to even out. 

Place the sliced strawberries and desiccated coconut on the top however you wish! 

Pop in the freezer for another 30mins, then take out for 5 mins to rest and serve. Best to cut the cake when its just out the freezer with a sharp knife then leave the slices to defrost a little before eating. 

Stace x

Joe and The Juice Review

This week saw the opening of Joe and The Juice Newcastle, which first opened up in Denmark and their Juice revolution quickly took over other Scandinavian countries such as Sweden, Switzerland, Norway. These countries are a little ahead of Britain in terms of they look after their health and wellbeing far more then us Brits! We are catching up.....slowly.

Me and my friend are really into health and fitness, we both work in the industry so this was the perfect place for us to have a catch up. The staff were helpful, but the only menu to look at was the huge one behind the till, which I found a bit daunting and I felt a little under pressure by 3 members of staff staring at me to make a decision. I said to one of the staff "ah I bet you get this all the time with people not being able to make decisions" He said "No not really"...Just me then...awkward. Because the menu is so big, and there's so much choice I was a bit overwhelmed and it was hard to make a decision, so I would of preferred it if there were a few menus dotted around on the tables. If you are going, have in mind what you would like.  The decor is dark, Brooklyn NYC type,  really stylish but you can hardly see the colour of your drink which doesn't help, but it is a very relaxed chilled out vibe and is perfect for getting away from the busy bodies.  I apologise for the lack of picture quality but it is dark...think Hollister dark.

I love a green juice and went for the Bodyguard - Cucumber, Kale, Broccoli, Spinach and Apple. My friend had the Joe's Roots - Beetroot, Carrot and Ginger. Both were really lovely! They do Salads, Sandwiches, and Coffees too. All freshly prepared there and then, no pre packaged, artificial ingredients that I could see. My only criticism on their products was that they didn't have many protein choices, so a lot of their juices are high in sugar and carbohydrates, and when I asked if they had any vegetable protein powders to add to my drink, the only option was a chocolate one, I can't imagine that would taste very nice in a green juice. All they need to do is add some more vegetable protein powder options and it would be perfect. 

This place is suitable for all dietary requirements, they cater for intolerances and allergies, vegans and  vegetarians. A little odd on the location (placed in the women's section of John Lewis), I can imagine this place really taking off on a student campus or on the high street, I hope they advertise a lot so people find out about it. Saying all of that I would definitely go back and I'll be recommending people to try it out.

Stace x

Roasted Red Pepper & Tomato Pasta (Vegan & Gluten Free)

I love carbs! When I was a professional athlete a lot of my meals was based around Carbohydrates, but then over the years and a few appointments with various 'sports nutritionists' (I say that reluctantly) I was advised to avoid Carbs. Yes you heard, I was running 70miles a week had 2-3 training sessions a day and I was told to cut out Carbs. At the time I thought this was fine, because it's the professionals telling you this, it's their job to know their stuff and they said I could potentially run faster. DUMB. SO DUMB. Did it make any difference?...Yes... I had no energy for training, my training quality went down, I was cranky and on edge all the time and I didn't lose weight which I thought I would. There were no positive effects to me cutting carbs out of my diet.

Now I know everyone is different but when I cut carbs I stop losing weight, when I eat carbs I lose weight! No joke. There's a misconception that carbohdrates are the devil food and if you want to lose weight everyone needs to cut them out and eat high protein instead. Well I'm here to tell you this is complete and utter rubbish. One type of diet does not work for everyone. Every single human on this planet has different DNA and not everyone reacts the same to food.

Some people look at a Carb and put on 4 pounds, some people can eat anything they want and not gain an ounce, some people just have to look at sugar/ fat/ protein and put on weight and some people can eat as much chicken, eggs, steak and lose weight. There is no ONE diet.

Take for instance a few of my family- Dad can drink a couple of pints everyday, eat big Sunday Dinners and not gain anything but if he eats desserts or sweets he gains weight. My Mam has chocolate, coffee and cake most days and she's tiny...yes she runs, but if she has too many carbohydrates she puts on weight. My sister is the worst of them all (in a lovely way) she can eat anything and everything and she never puts on weight, downsizes her potions and little and has one less chocolate bar a day and she loses it instantly. You see everyone is different even blood relatives!

 The various Sports Nutritionists I was working with didn't advice me as an Individual but rather as 'this is what works for most people'. So I now know that I will never respond to a high protein low carbohydrate diet, it simply doesn't work for me....but I know plenty of people it does work for. Books may tell you to eat this that and the other, but the bottom line is not all diets are suitable for everyone.

The number one rule I will tell you is Listen To Your Body. 

 The body is an amazing piece of equipment and it will tell you instantly if something is wrong. 

When I eat gluten, wheat, milk, eggs, beef, lamb, cashews or yeast I immediately get headaches feel very tired, sick and generally unwell. Keep a food diary and record how you react to everything you eat. A long process I know but it is completely worth it. 

Here's a beaut of a dish...Roasted Red Pepper and Tomato Pasta. Because Carbs are amazing and fill us up and they don't make us fat.Well not me anyway....I once did Atkins and I put on weight, I stuck to it word for word and my weight went up! Hilarious. I was cranky, deprived and day dreamed about food all day. Now I eat Carbohdrates with every meal and I'm actually skinnier. I'm not talking about Carbohydrates from processed packaged rubbish, my carbohydrates are mostly from natural sources such potatoes,rice, various grains, oats, rice flour, fruit and vegetables and the pasta I use is rice pasta. I don't believe in one diet for all, and I'm sure there lots of people who react well to living on a high protein low carb diet. Not me though it just doesn't work. Since going Vegan I feel so much healthier, Im able to wake up much earlier and easier, I can concentrate more and I have more energy. When I don't eat this way I feel very unwell, its taken me a lot of trial and error over the years but I like to think that I've found the perfect diet for me.

If you are a carb concious then this sauce goes perfectly with courgetti :)

The ingredients in this are all so good for you and the basil fresh out the garden takes it to another the level.  Please don't use dried it's not the same. The whole family has tried this and they've said it's the best pasta sauce they've had.....and they are all Bolognese lovers! If you prefer a more Arribiata style pasta sauce then add a little fresh chilli.



Ingredients (serves 2)  

• 3 Whole Peppers (I used 1 yellow, 1 red, 1 orange)
• 250g Cherry Tomatoes (I used red, orange, purple) 
• Olive Oil
• 2 Whole Garlic Cloves
• 400ml Passata
• 1 Small White Onion
• Handful Fresh Basil
• Tablespoon Balsamic Vinegar
• Black Pepper
• Himalayan Salt
• Dried Oregano
• 160g of pasta (I used gluten free rice shell pasta)

Method

Put the Oven on 210 (electric) Cut the Peppers into large chunks, discard seeds and stalks. Place on baking tray with the Cherry Tomatoes, 2 crushed Garlic Cloves, drizzle with Olive Oil, sprinkle on Oregano, Black Pepper and Himalayan Salt and place in oven for 30mins. 

Chop up the onion and fry off gently in olive oil, make sure the heat is low and take your time to caramelise them, this should take around 10mins.

Pasta can take around 15mins put that on now so its ready in time.

Once done place everything but the garlic in the pan with the cooked onion (if you like garlicky dishes put them in, I prefer the sauce without it) put the balsamic in and fry for one minute, after this put the fresh basil in and cook for another minute, turn off heat.

Take a blender and blend everything up into a smooth sauce, put back on a very low heat and add the Passata, turn up the heat for a couple of mins and serves over the cooked pasta. Add some fresh basil leaves on the top.

Enjoy

Stace x