REFRESHING HOMEMADE LEMONADE

Growing up lemonade was my favourite summer drink, however it goes without saying that commercialised fizzy drinks are anything but healthy!

It wasn't until I changed my lifestyle that I realised the devastating effects fizzy pop can have on our bodies! They are loaded with refined sugars, additives, preservatives, artificial colourings, caffeine and empty calories which can cause a spike your blood sugar levels and lead to a 'sugar crash' shortly after consumed.

Making your own lemonade is so and simple and refreshing and will provide your body with a number of wonderful immune boosting benefits.

Incorporating a glass of lemon juice in water daily;

- Increases Vitamin C dose 
- Aids digestion
- Detoxifies the body
- Enhances metabolism
- Boosts energy
- Lifts mood
- Cleanses skin

Honey is also known to strengthen the immune and act as an anti-bacterial. 

A cup of this is on a sizzling hot day is so satisfying!

Ingredients:

1 cup of sparkling water
Juice of 4 lemons
1 tbsp. honey - maybe more depending on taste
2 slices of lemons to serve
Ice cubes - optional

Method:

Pour the sparkling water into a glass, squeeze in the juice from the lemons and stir in the honey. Add ice-cubes and lemon slices to serve.

Enjoy the sunshine!

MISO AND TAMARI MARINATED AUBERGINE

I'm obsessed with making miso marinated aubergines at the moment. Miso has a very strong, acquired taste so however much you put on your food is all dependant on personal taste. I absolutely LOVE it, so I lather it all over my food.  

Miso is a fermented food and provides a number of wonderful health benefits. Traditionally, fermenting was a method used to preserve food, however it was later discovered that the process not only makes it last longer but also creates healthy, easily digested probiotic-rich food. 

Probiotics play an import role in our diet as they support the immune system by repopulating the gut with beneficial bacteria. The amount of probiotics and enzymes available in the average diet has decreased dramatically over the years, therefore eating plenty of fermented food will ensure you absorb many more nutrients. 

I try and include at least one fermented food in my daily diet. 

Let me know what you guys think and wishing you all a wonderful Sunday!

Ingredients:

4 aubergines

3 tbsp. brown rice miso paste

2 tbsp. tamari

1 tbsp. extra virgin olive oil

1 tbsp. sesame seeds

1 spring onion – chopped finely

1 chilli – chopped finely

Handful of rocket - optional

Salt and pepper to taste

Method:

Preheat the oven to 190 degrees.

Slice the aubergines in half lengthways and then half again.

Place the sliced aubergines on a lined baking tray and drizzle with olive oil, salt and pepper. Oven for approx. 20 minutes (until the skin starts to crisp).

Once cooked, remove the aubergines from the oven and spread miso paste over the slices and drizzle with tamari. Finish off by sprinkling sesame seeds, spring onion, rocket and chilli on top. 

GUT HEALING CHICKEN AND COURGETTI NOODLE SOUP

Bone broth is an ancient remedy often used to help repair the body. The vitamins and minerals absorbed from the broken-down bones have powerful healing properties, which can help alleviate joint and gut pain, overcome food allergies and intolerances, boost your immune system, and make your skin glow and hair shine!


Turmeric also has powerful medicinal properties due to its strong anti-inflammatory mechanisms. Adding some of this colourful spice to your daily diet will dramatically increase the antioxidants in your body, which helps fight off bad toxins and diseases.

If you find concept of boiling and drinking animal bones not very appealing, try adding it to soups like I have below to create a nourishing and flavoursome dish!


Ingredients: 

1 cup of chicken broth (see below) 
2 chicken breasts 
½ tin of tomatoes 
4 spring onions 
2 carrots 
1 tbsp. turmeric 
1 tbsp. paprika 
1 tbsp. ground cumin
1 courgette – sprialised
Fresh parsley to garnish

Homemade chicken broth: 

1 chicken carcass or beef bones 
1 carrot 
1 onion – optional 
1 big handful of fresh parsley 
2 tbsp. apple cider vinegar 
2 – 3L of filtered water 

Method for Bone Broth: 

Place bones and all vegetables except for the parsley in a large stainless steel pot / slow cooker and simmer for 6 – 24hrs. 

10 minutes before serving, add in the parsley to enhance additional vitamins and minerals to the broth. 

Once cooked, remove and discard the bones by straining the stock through a fine sieve. 

The stock will keep in your fridge up to 1 week, or you can freeze it. Add into soups or heat it up and drink with meals to help repair an impaired digestive system.


Method: 

Add the chicken breasts, carrots and broth into a large pan and simmer for approx. 10 minutes. 

Throw the rest of the ingredients, apart from the courgette, into the pan and simmer for a further 10 – 15 minutes (until the vegetables are cooked / soft). 

Add the courgette noodles into the pan, 5 minutes before serving. 

Serve immediately and store any left overs in the fridge (consume within 2-3 days).

PALEO CHOCOLATE PROTEIN PANCAKES

Not only are these pancakes super delicious and taste like a naughty treat, but they're also loaded with nutritional benefits! They are completely grain free, so are ideal for those following the paleo diet.

Adding protein powder is a great way to ensure you get your daily protein intake, which make these pancakes perfect to munch on after a workout. Protein intake is often overlooked, however it plays such an important role in our diet. Ensuring you include sufficient protein helps to break down food, regulates blood sugar levels, encourages muscle development and keeps you feeling full for longer. 

Bananas work very well in this recipe too and act as prebiotic, where as natural yogurt is a probiotic, which encourages friendly bacteria in the gut. This helps to ensure our digestive systems are kept in check by fighting off invading microbes.  

I hope you enjoy these as much as I do and I would like to see some of your creations. 

Have a wonderful day. xx

 Ingredients:

1 banana 
2 eggs
2 tbsp. protein powder e.g. pea, hemp or whey
1 heaped tbsp. raw cacao powder
1 tbsp. cinnamon 
1 tbsp. maple syrup - optional 
1 tbsp. coconut oil - plus extra for frying
3 tbsp. natural greek yogurt or coconut yogurt 

Method: 

Add all ingredients into a food processor / blender and blitz until a thick, smooth, chocolatey paste forms.

Heat the coconut oil in a frying pan until melted and spoon in some of the batter. Cook for approx. 2-3 minutes, until golden on the outside and then flip with a spatular to cook the other side for a further 2-3 minutes. Repeat 4/5 times, until all of the batter is used up.

Spread the yogurt on top of each layer of the pancakes, when stacking on top of each other. Top with berries, nuts, yogurt or nut butters.