Tag Archives: HealthyRecipe

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!

 

PRODUCT OF THE WEEK: LINGONBERRY POWDER FROM FINNBERRY

Last week I introduced my new ‘Product of the Week’ element to The Nutritionista which goes in the review section of my blog. Last week I shared the love for Adunas Moringa powder and the recipe I created using their fantastic products. So its time for my next product of the week and this week its Finnberrys Lingonberry powder. Finnberry are a very young Finnish brand that are about to launch in the UK with their range of Superberrys. Now I am a fan of using superfood berry powders in my smoothies, I mean I just love acai bowls….who doesn’t right? So when Finberry approached me about their new range of products I was keen to try them and see what all the fuss was about. The Lingonberry especially has been getting some good press about its fat burning qualities so I thought I would give it a go in one of my recipes.

So here is an overview of what a Lingonberry is. Lingonberry is a tangy, wild super berry that has been said too help counter the effects of a high-fat diet – they have been said too reduce blood sugar levels and contain polyphenols for fat burning. They’re also packed with vitamins providing exceptional amounts of vitamins E and K, iron, copper, manganese and dietary fibre. Similar to cranberries they help to reduce the risk of urinary tract infections, particularly in women. It is well known in the Nordic countries and recommended for patients with diabetes, blood pressure challenges and inflammatory concerns.

So now we know why it is meant to be good for us, so now what about what it tastes like? I mentioned earlier that it was tangy, and it was indeed the powder was a rich pinky red colour and added a sharp tang to my smoothie bowl which was a pleasant surprise. The powder was packed full of flavour and I loved the way it made my smoothie taste. Not too sweet with a real punch of flavour. See my recipe here.

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

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