Category Archives: Recipes

COCONUT & CACAO TRUFFLES

Only a few days until Christmas and I am SO excited, I can’t wait to be back at my parents in the countryside spending time with my family and of course eating delicious food. And talking of delicious food these raw cacao and coconut truffles are an example of a healthy festive dessert that will be served at our house this Christmas alongside the traditional Christmas pudding. Christmas is all about balance for me, I am going to be indulging of course but its great to have healthier options available and these raw coconut and cacao truffles are so rich and tasty that you wouldn’t even know they are the ‘healthy’ option. They also always last about 5 minutes in my household which I think is testament to just how delicious they are! Also I thought I would mention that I am going to be taking a week or so off blogging so I can spend my Christmas enjoying spending time with my family, The Nutritionista will be back in the new year with lots of exciting new projects and even a little redesign for you all x

Ingredients

  • Medjool dates (I usually find one pack so about 15 dates makes about 5 good sized date balls)
  • 1 tablespoons of raw cacao
  • 1 tablespoons of raw organic honey or coconut oil
  • Half a cup of finely chopped nuts (any kind I usually use almonds, walnuts and Brazil nuts)
  • Desiccated coconut

Instructions

  • Use a blender to make the dates into a sticky consistency
  • Add in the Cacao powder
  • Crush the nuts (either with a blender or food processor or old fashioned put them in a bag and hit them with a rolling pin)
  • Add all other ingredients into a large mixing bowl then add in nuts, coconut oil/honey and mix in
  • Roll the mixture in your hands until they form an even round shape
  • Roll the truffles in coconut until they are evenly covered.
  • Refrigerate these for an hour minimum- I usually leave overnight
  • Enjoy!

 

SPICED POACHED PEAR TART

Let me introduce you to this weeks recipe my ‘Spiced Poached Pear Tart’ which is the perfect winter dessert for these chilly evenings! A perfect balance of spices, delicious poached pear and a nutritious raw tart base…..dreamy!  Pear tarte tatin has always been a bit of a tradition in my household, the weather turns a bit frosty and out comes the rich caramelised pear tart which is always irresistible. So I thought why not see whether I can make one which still incorporates all the rich flavours, carmalised pear and thick tart base but put a bit of a ‘The Nutritionista’ twist on it. So here you have it my ‘Spiced Poached Pear Tart’ or if you fancy my ‘Raw Pear Tarte Tatin’ which is not only delicious in flavour but also good for you. Now theres a dessert which ticks all the boxes.

See below for the recipe 🙂 x

Ingredients

Poached Pear Filling

  • 2 pears
  • 1 tbsp coconut oil
  • 1 vanilla pod
  • 1 handful of flaked almonds
  • 1 pinch of cinnamon
  • 1 tsp of raw honey
  • 1 orange

Raw Tart

  • 2 cups of almonds
  • 1 cup of desiccated coconut
  • Approx 5-10 dates depending how sticky you want the mixture
  • 1 tbsp of coconut oil

Instructions for the tart

  • Blend all the ingredients in a blender, once combined press this mixture into a tart tray- making sure to press the mixture down into the tin firmly so it holds

Instructions for poached pears

  • Peel the pears then cut into halves- removing any stalks
  • Place a small pan on a medium to low heat and put the coconut oil, honey and cinnamon in swirling the pan to combine the flavours and melt together
  • Once it goes a golden colour half the vanilla pods and scrape out the seeds, then add the seeds and the pod to the pan and continue to swirl
  • Make sure the liquid doesn’t burn by keeping it on a low heat and swirling the pan
  • Add the zest of half an orange
  • Add in the pear slices and sprinkle the flaked almonds over the top
  • Allow the pears to soften in the pan, do this for around 4-5 mins until the pears have soaked up a good amount of the liquid
  • Once the pears have softened take them off the heat
  • Place the pears in the tart and then drizzle over the almonds and the juice, then top with the vanilla pod
  • Then tuck in and enjoy x

SUPERBERRY BREAKFAST SMOOTHIE

Now it may be cold and dreary outside, but that doesn’t mean our food has to be right? Yes that’s exactly what I thought, so I created this wonderfully vibrant smoothie bowl for breakfast. Its thick and creamy and packs a powerful punch thanks to the superberry powder I added in the form of Lingonberry powder (see my product review here) I then topped it with pomegranate seeds, blueberries and bee pollen which when mixed together made for the tastiest super berry smoothie. Here is the recipe;

Ingredients

  • 1 tbsp of yoghurt – I use coyo, but Greek yoghurt works just as well
  • 1 tsp of superfood berry powder- I used Lingonberry powder for this bowl 🙂
  • 1 banana
  • 2 handful of berries- strawberries and raspberries
  • A splash of coconut water
  • 1or 2 big handfuls of spinach
  • 1/2 avocado- great for glowing skin
  • Toppings- I used blueberries, pomegranate seeds and bee pollen for an added superfood nutritional hit!

Instructions

  • Simply blend all ingredients apart from the toppings
  • Once a think creamy mixture has formed top the bowl how you like
  • Then stir and enjoy x

MINT CHOCOLATE GREEN SMOOTHIE

In my last post (see it here) where I reviewed Aduna World’s Moringa powder, I mentioned that with this great ‘beauty boosting’ green powder I whipped together an equally great green smoothie recipe. Here it is in all its glory, a festive themed mint chocolate green smoothie bowl. Now I am a great believer that if you like something foodwise it shouldn’t be seasonal, some people are very stuck in smoothies are just for summer, and porridge is for winter. Now don’t get me wrong I love a big bowl of warming porridge on a cold morning. But sometimes I just don’t fancy porridge, and on those days I normally have some kind of eggs or a green smoothie. So here I have created a smoothie bowl which combines a few of my favourite flavours, mint and chocolate. Mint chocolate always makes me think of christmas, I think its the after eights? Anyway here is the recipe for my festive themed mint chocolate smoothie bowl 🙂

Ingredients

  • 1 avocado
  • 1 banana
  • 1 scoop of green powder (I used Moringa powder)
  • 1 tbsp of yoghurt (I use coyo)
  • a splash of almond milk depending on how thick you like the smoothie
  • 1or 2 big handfuls of spinach
  • 1 small celery stick sliced
  • a few fresh mint leaves and extra for decoration
  • 1 tsp of raw cacao powder
  • Optional sprinkle of raw cacao nibs for that extra crunch

Instructions

  • Simply blend all ingredients apart from the spare mint and the raw cacao
  • Once a think creamy mixture has formed dust the top with raw cacao powder or nibs then the mint leaves
  • Enjoy x

CHOCOLATE ORANGE PORRIDGE

I’m starting to feel festive…there I said it! Yes I realise its November and I am sure many people will be outraged but I can’t help it I am already excited for Christmas. I feel as though this early festive feeling may be to do with the endless christmas adverts on TV! I mean have you seen John Lewis latest Christmas advert with Monty the penguin? I challenge you not to feel all warm and fuzzy after watching that advert. So yes now I have got that off my chest I can introduce you to my latest recipe, as you can see my festive feelings have rubbed off onto my recipes already. What’s more festive that chocolate orange? Its like a staple right, so much so that I have combined these flavours with one of my favourite things, breakfast! So here is my chocolate orange porridge recipe which is just delightful for these chilly mornings. I hope you enjoy x

Ingredients

  • Gluten Free Porridge Oats- I usually use approximately 1- 1 1/2cups full of oats for my porridge but this is down to preference and how hungry you are! Also Quinoa flakes work well for Porridge too
  • Almond milk – I love the creamy consistency almond gives to my porridge but coconut milk, rice milk, soya milk etc still works great
  • 1 tsp of raw cacao powder
  • Optional- flaxseed, chia seeds- I often add a tsp of each too my porridge for extra flavour and added nutritional value
  • A few slices of orange- I tend to go for the large oranges for this as they slice better
  • Juice of an orange
  • 1 tsp of raw honey or maple syrup drizzled over the top again down to your personal preference

Instructions

  • Simply mix together the porridge ingredients and cook in a pan over a hob until a thick creamy texture is formed (add more almond milk if you want a runnier consistency, the same with the cacao powder)
  • Once the porridge has reached a thick creamy consistency place in a bowl squeeze in a dash of fresh orange juice and allow to cool for a minute or so. This allows the orange juice to infuse the porridge slightly as it cools
  • Then drizzle the honey or maple syrup over the top
  • Place the sliced oranges on top and enjoy this chocolatey orange taste sensation 🙂

GUEST RECIPE: PIRI PIRI CHICKEN WINGS BY TESS WARD

This week is a bit of a Tess Ward week on The Nutritionista! You may have read my interview with Tess up on The Nutritionista yesterday (read it here), I love Tess and I mentioned how much I loved her recipes in the interview-check out her website for more recipes here. So guess what, here is a guest recipe from Tess herself for The Nutritionista for the most delicious Piri Piri chicken wings, enjoy x

Tess Ward Guest Recipe

In the last few weeks I have had quite a lot of quizzical looks from lovely, but misled people assuming healthy food comes only in the form of sprouted, soaked and raw. Basically anything rabbit food tasting. Lets just get one thing straight. Healthy food does not mean salad, being strictly vegetarian or eating flavourless meals.
If you like finger linking food, don’t feel you have to give it up. Eating well is all about balance. The best way to feel satisfied and happy with your daily meals is to make a more virtuous versions of the dishes you really like. In my family piri piri wings are just that. Sticky saucy and dum-dinkerlingly good. Just look at these organic beauties… need I say more.

Ingredients
Serves 2 lucky cowboys
• 6 Chicken Wings, organic or free range
• 1/2 tsp oregano
• 1/2 tsp paprika
• 2 cloves garlic
• 4 tbs good quality piri piri sauce
• 2 tbs chopped coriander
• 2 finely chopped spring onions
• salt and pepper

Method

Add all the ingredients, apart from the chicken wings, to a food processor. Blitz to combine. Alternately finely chop herbs by hand and combine the marinade ingredients together in a large bowl

Cover chicken and marinade for 6-12 hrs, overnight is best. – If you are feeling lazy 20 mins will do.

Cook the chicken wings in a hot griddle pan or on a hot barbecue for 7-8 minutes each side or until thoroughly cooked and golden brown.

Serve with fresh coriander and garlic sour cream dipping sauce

Sour Cream Sauce
• 3 tbs soured cream
• 1 tbs organic mayonnaise
• 1 garlic clove, mashed into a pulp
• lemon juice, to taste
• Salt and pepper

Mix the sour cream sauce ingredients in a bowl and serve alongside the chicken

MIXED BERRY SMOOTHIE BREAKFAST BOWL

I love smoothie bowls, in fact I am slightly obsessed with them. They are my weekend treat breakfasts and I look forward to them all week (yes I’m sad I know) If you follow my Instagramthen you will see many a smoothie bowl picture! Now this recipe is one of my favourite, jam packed with berries makes this delicious creamy smoothie your perfect wake me up! The optional added Maca gives it some great added flavour and an extra superfood punch x

Ingredients- Mixed Berry Smoothie Bowl

  • 1 avocado
  • 1 banana
  • 1 cup full of raspberries
  • 1 cup full of blueberries
  • 1 cup full of strawberries
  • 1 handful of blackberries
  • 3 tbsp of yoghurt (coyo yoghurt is my favourite)
  • 1 tbsp of almond milk (optional)
  • A few big handfuls of spinach
  • 1 spoonful of Maca powder

Toppings- depending on preference

  • Blueberries
  • Goji Berries
  • Desiccated or shredded coconut
  • Gluten free/ homemade granola
  • Anything else you fancy 🙂

Instructions

  • Blend all the smoothie ingredients together until a thick creamy texture is formed
    Then decorate the top as you please
    Enjoy x