Indian Inspired Super Salad Bowl with Popped Lotus Seeds

Native Snacks takes inspiration from countries around the world when it comes to them finding new snacks. First stop is India with their range of Popped Lotus Seeds.

This fresh and vibrant Indian-inspired salad bowl from the Native Snacks team is the perfect way to celebrate the start of Spring, topped with their Jalapeño & Kaffir Lime Popped Lotus Seeds for an extra bit of crunch and zing.

Serves: 4

Ingredients

2 tablespoons freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon ginger, finely grated
1 teaspoon turmeric powder
Salt and ground black pepper
½ large bag spinach
½ cucumber
2 spring onions
1 little gem lettuce
¼ mango, diced
1 big handful of ripe cherry tomatoes, halved
½ fresh red chilli, seeded
1 small bunch of fresh coriander, chopped
1 small bunch of fresh mint, chopped
¼ pack of Native Jalapeño & Kaffir Lime Popped Lotus Seeds

Method

In a small bowl, whisk together the lemon juice, olive oil and ginger and season with salt and pepper to taste.

In a large bowl, toss together the remaining ingredients. Add the dressing and toss further until the salad is coated with the dressing.

Serve in a low sided salad bowl topped with Native’s Jalapeño & Kaffir Lime Popped Lotus Seeds.

Hints and Tips:

Why not try using Native’s Popped Lotus Seeds as a soup topper – a great, gluten-free alternative to croutons!

Thanks to Native Snacks for this recipe.

Native Snacks was founded by Charlie and Darcy, old school friends. They both became frustrated by the lack of choice and adventure in snacking. Inspired by a trip to India and a love for travel, they’re travelling the world, on a mission to introduce new and exciting plant-based snacks from all over the world. First stop is India with Popped Lotus Seeds.

Great foods for getting lean

Reaching your fitness goals can be a tasty experience…  

There are plenty of health and fitness goals, but for many it’s getting lean. Thanks to fad diets, a lot of people think losing body fat is a miserable process and involves a lot of bland and low-calorie food. This doesn’t have to be the case! Eating plenty of greens is great, but you can be a little more creative than a plate of steamed greens. 

To lose body fat, you need to be a in a calorie deficit – meaning you expend more calories from your daily activities than you consume. Being too strict about this isn’t sustainable and its why a lot of people give up making healthier choices. Instead, eat smart: choose delicious foods that actually fuel results. 

Neat Nutrition’s new single-serve sachets are perfect for using in the kitchen, so here are some top high-protein picks from Neat to get you started. Some might contain greens, but you’ll hardly notice!

Chocolate Mint Smoothie

Good for: lower in carbs, high protein

There’s nothing bland or boring about this smoothie! A combination of banana, avocado and chocolate whey protein make this shake thick and creamy. 

Find the recipe here. 

Desk-Fast Yoghurt Jars

Good for: high protein, on-the-go, lower in carbs

If you often find yourself eating breakfast at your desk, these jars are a great way to keep things tasty while also being easy to pack in a bag. Get creative with flavour combinations and keep things interesting each morning. 

Find the recipe here.

Cinnamon Swirl Oats

Good for: high protein, post workout refuel

Carbs are not evil. Proof is in this cinnamon swirl oats bowl – perfect for a post-workout refuel and making sure your muscles are getting everything they need to repair and grow.

Find the recipe here.

Vegan, High-Protein Breakfast Jar

Good for: high protein, on-the-go, lower in carbs

A dairy-free alternative to the desk-fast yoghurt jars. This breakfast is packed with plant-based protein and still as easy to prep.

Find the recipe here. 

Low Sugar Peanut Butter Protein Balls

Good for: satisfying your sweet tooth, snacking on-the-go

Protein balls are a great on-the-go snack and a much healthier alternative to the vending machine when that post-lunch lull hits. 

Find the recipe here.

You may have met Neat Nutrition before in your Lifebox, however they’ve made some exciting changes lately that you might have missed: they now offer their great tasting protein blends via subscription! 

Neat was founded by two former GB swimmers, Lee & Charlie who wanted to make great protein powders for any lifestyle. Their ethos hasn’t changed. Their protein powders are still made with only the highest quality ingredients and nothing else. 

With Neat’s new service, you’re in control. The single-serve sachets are perfect for an on-the-go refuel, travel or snack at work. Setting up your subscription is super easy too:

  • Pick your blend: whey, vegan or a mix
  • Choose your flavours
  • Decide how often you want a delivery

Your subscription can be managed at any time through Neat’s new customer portal. You can change your blends and flavours, add multiple addresses or skip deliveries. 

If you haven’t tried Neat Nutrition’s protein powders before, their Starter Box is perfect. You can choose 4 sachets to try, and you get a free shaker to make sure that smoothie is mixed perfectly! Following the Starter Box, Neat’s ongoing plans feature 12 sachets of your choice. These plans are delivered through your letterbox – it couldn’t be simpler!

The Lifebox community can take 10% off their first two boxes using code: LIFEBOX

To find out more about Neat Nutrition, head over to neat-nutrition.com or check them out on social at @neat_nutrition.

Nanu’s cauliflower shobji

This cauliflower curry is beautifully balanced with pockets of exploding aromatics. It’s 100% natural, vegan, gluten free and dairy free.

Ingredients

1 medium sized cauliflower
3 large carrots
1 onion
Coriander for garnishing
1 vine tomtato
1 pack of Shobji Veggie spices
Fresh chillies (optional)

Method

Finely chop the onion and lightly fry in a saucepan using cooking oil on a low heat – avoid any browning or burning. The mixture should turn translucent after about 2-3 minutes. If you would like an extra spicy curry add 1-2 fresh green chillis – leave these whole and continue to stir.

Make a runny paste with the Shoji Veggie spices and 150ml of water. Pour the paste into the mixture and add chopped tomatoes – continue to heat on a low setting.

Add the cauliflower and carrots and raise the heat. Sir in the curry base to cover all the ingredients and add 150ml hot water. Cover and allow to cook for 25 minutes. Garnish with fresh coriander or curry leaves and serve with hot basmati rice and natural yoghurt.

One-pan crunchy spicy baked eggs

By SpamellaB for RollaGranola

Ingredients

2 sweet potatoes, scrubbed and cubed
1 teaspoon coconut oil
1 clove garlic, crushed
1 large leek, thickly sliced
2 large handfuls mushrooms, sliced
1 courgette, halved then sliced
1 teaspoon paprika
1 teaspoon mixed herbs
½ teaspoon dried oregano
Pinch of chilli powder
Salt & black pepper
Dash of Worcester sauce or coconut aminos
½ can chopped tomatoes
Large handful spinach leaves
10 cherry tomatoes, halved
2 large eggs
4 tablespoons RollaGranola ‘Neanderthal Nibbles’

Method

Preheat the oven to 180°c.

First cook the sweet potatoes in a pan of boiling water or steam until softened (but not mushy). Drain well and set aside.

Heat the coconut oil in a non-stick pan and cook the garlic and leek for a few minutes. Now add the mushrooms, courgette, all the herbs, spices and seasoning plus the Worcester/coconut amino sauce. Continue to cook for 5 minutes, stirring constantly.

Stir in the chopped tomatoes, bring to the boil then simmer for 10 minutes.

Remove from the heat, stir in the spinach leaves and cooked sweet potato chunks. Now make two cavities in the pan and crack an egg into each. Arrange the cherry tomato halves on top then bake for about 20 minutes, allowing the eggs to cook.

Remove from the oven, sprinkle over the RollaGranola Neanderthal Nibbles generously, then dish up between two plates.

Lemon pea risotto

Ingredients

200g arborio rice
750ml vegetable stock stock
100ml vegan white wine
½ a white onion
1 garlic clove
50g petit pois
25g nutritional yeast
1 lemon
Lucy’s Dressings Classic House
Parsley

Method

Finely dice your onion and mince your garlic. Place in a saucepan on a low heat with a generous glug of Lucy’s Classic House Dressing. Sautee until the onions are soft and translucent.

Next add your arborio rice. Mix around and then add your white wine.

Once the wine is absorbed start to ladle in your vegetable stock bit by bit, until the risotto rice is al dente.

Once you think it is very nearly finished. Add your peas and nutritional yeast with lots of pepper and pinch of salt.

Mix it all together before serving out onto individual plates.

Drizzle with Lucy’s Classic House dressing and sprinkle with grated lemon zest and finely chopped parsley.

Dark Chocolate & Quinoa Protein Muffins

Makes: 10-12 muffins

Who wouldn’t say yes to chocolate for breakfast? Give these vegan Dark Chocolate, Quinoa & Protein Muffins a try for that little bit of chocolatey morning fuel!

Ingredients 

100g quinoa powder
20g chia seed powder
1 scoop vegan chocolate protein powder
55g cocoa powder
11/2 tsp baking powder
1/4 tsp bicarbonate of soda
200g can of cooked chickpeas (mashed)
70g melted cocoa butter (or other oil )
60g brown rice syrup or maple syrup
320ml cashew nut milk (or any other dairy-free milk)
1 tsp vanilla extract
120g Seed and Bean chocolate (chopped)
Pinch of salt 

For the vegan chocolate ganache:
50g Seed and Bean chocolate (chopped)
40g dairy-free milk of choice
1 tbsp brown rice syrup or maple syrup 

Method

Preheat the oven to 180°c and line a 10-12 hole muffin tin with paper cupcake cases. 

Mix together the quinoa powder, chia seed powder, vegan protein powder, cocoa powder, baking powder, bicarbonate of soda and salt in a bowl. 

In a separate bowl mix together the cocoa butter, syrup, milk and vanilla. Pour into the bowl of dry ingredients and mix gently with a spatula. Fold in the chocolate. 

Divide the cake mixture between the muffin cases and bake in the oven for 25-30 minutes. Allow to completely cool. 

For the chocolate ganache:

Microwave the chocolate and milk in 15 second increments (until completely melted) add the syrup and mix well. 

Allow to cool and thicken slightly before drizzling on to the muffins.

Morning tonic

Ingredients

1 tbsp Willy’s ACV
2 tbsps lemon juice, freshly squeezed
1 tsp organic honey, preferably manuka
10g freshly grated ginger
250ml cold water
Pinch of red chilli 

Method

Squeeze a whole lemon into a bowl being careful to remove any pips.

Mix in the honey, grated ginger and ACV until it forms a paste.

Stir constantly as your pour in the water and season with a pinch of red chilli.

Drink immediately or store in the fridge for 24 hours.

Thanks to Willy’s ACV for this recipe

Sheperdless pie

Serves: 4 -6, filling one roughly 30 by 20cm pie dish

Ingredients

3 leeks, chopped on the diagonal roughly 1cm wide
2 cloves of garlic, crushed or finely chopped
2 knobs of coconut oil or organic, grass fed butter
2 courgettes, thinly sliced
1 tin of organic plum tomatoes
A handful of cavalo nero, chopped into 1cm ribbons, or 2 handfuls spinach or kale
1 tbsp fresh thyme leaves, plus extra to garnish
4 large plum vine tomatoes, quartered
A large bunch of basil
Salt and pepper
2 heads of cauliflower, chopped
2 tbsps tahini
2 tsp Dijon mustard
3 tbsps finely grated parmesan (optional)

Method

Preheat your oven to 200°c. Boil the cauliflower until soft, 5 to 8 minutes. Drain and return to the pan. Mash the cauliflower with a stick blender or potato masher until smooth. Add the tahini, Dijon mustard, salt & pepper. Stir together and adjust seasoning if necessary. Keep the cauliflower warm. 

Place the leeks and one knob of the oil or butter in a large, deep frying pan over a medium heat and toss them in the fat as it melts allowing them to brown a little. When they have started to brown add about 50ml of water so they continue to soften without burning. Cook until soft, about 5 minutes, before adding your garlic and cooking for another minute.

Add your courgettes and the second knob of oil or butter, tossing to make sure they get a little oil coating. Cook until they begin to soften, about 3 minutes. Add the tomatoes, breaking them up slightly with a wooden spoon or spatula and boil for about 5 minutes, giving the pan a stir every so often.

When your mix has gained heat and is bubbling nicely add the cavalo nero, fresh tomatoes and thyme and stir everything in. Cook for two minutes or so to wilt the cavalo nero slightly. Taste and season to your liking. 

Stir in the basil leaves before filling your dish. Roughly flatten the surface and spread over your cauliflower mash. Sprinkle over a few more thyme leaves and add some black pepper and/or parmesan if you wish.

Bake in the oven for 20-25 minutes or until the tomato has started to bubble up the sides and the whole thing is warm right through. Serve while still warm.

Alexandra Dudley

Artist, author and entrepreneur Alexandra is a storyteller at heart. Drawing on childhood memories of moments in her mother’s kitchen, her debut cookbook Land and Sea (published by Orion) has received widespread shining reviews. Offering advice on using the whole ingredient Land and Sea brings sustainable eating to the table in true flavour and style.

Alexandra also offers private cooking classes or parties and caters for private events. 

Website: www.alexandradudley.com
Instagram: @alexandradudley
Twitter: @alexdudleycooks 

Pumpkin Bowl Squash Soup

Ingredients

For the bowls: 
4 small baking pumpkins
Pinch of salt

For the soup:
Nudespice Spice & All Seasoning
1 tbsp vegetable oil or unsalted butter
1/2 small onion, chopped
1 tsp salt
2 sprigs thyme, leaves only
1 medium butternut squash, peeled & cut into 1″ pieces
1 tsp sugar or sweetener of choice (optional)
Freshly ground pepper
Pumpkin seeds & sourdough croutons, to garnish

Method

Cut a large circle around the stem of each pumpkin. Remove the lids and scoop out the seeds and fibres. Sprinkle the insides with the salt. Roast at 200° until tender – 20 to 35 minutes.

Melt the butter in a saucepan, add the onion, thyme and salt. Increase the heat to medium and cook, stirring until glazed (3-4 minutes). Add the squash and 1 litre of water and bring to a boil. Reduce the heat and simmer, uncovered, until the squash is tender (15-20 minutes).

Transfer the soup to a blender in batches. Crack the lid to let steam escape and puree until smooth, add your delicious Nudespice Spice & All seasoning to give it that extra special kick.

Return to the saucepan. Fill your pumpkin bowls and enjoy.

Thanks to Nudespice for this recipe

Bulletproof Boca 

The combination of the cacao and oil will give you an immediate energy boost and focus – great mid-morning or mid-afternoon – without the come down often associated with coffee!

Cacao beans are naturally healthy since they are rich in antioxidants, minerals (such as magnesium) and energy-boosting compounds. The cacao found in Boca also releases calming endorphins that reduce anxiety.

Ingredients

1-2 cubes Boca cacao (depending how strong one would like their drink)
150ml hot water
Dash of coconut milk
1 teaspoon coconut oil
1 teaspoon protein powder (collagen / vegan / whey)

Method

Simply blend all of the ingredients until smooth and creamy. 

Thanks to Boca Cacao for this recipe

Dairy free chocolate fudge sauce

Nobó chocolate’s indulgent chocolatey fudge sauce is thick, shiny and gooey. You would never guess it’s dairy free. Serve warmed over your favourite scoops of ice cream or as an indulgent dip for strawberries and fresh fruit.

Ingredients

⅔ cup coconut milk
⅓ cup honey (or brown rice syrup if vegan)
2 tblsp cashew butter
1 tblsp cocoa
2 Nobó choc discs

Method

Combine the coconut milk, cashew butter, sweetener, cocoa, and salt in a small saucepan over a medium heat. Simmer on low, whisking ingredients together for 3 more minutes after everything has combined, then remove from heat and stir in chopped Nobó choc discs.

You can enjoy straight away or it will thicken more as it cools. Generously pour over your favourite ice cream, we love pairing it with our dairy free Irish Salted Caramel Frozen Goodness.

Pour leftovers into a jar and refrigerate. Choc fudge sauce keeps chilled in the fridge at least a month and often two, although it’s rare it lasts that long!

Sugar-free fat bombs

By Samantha Hadidi

Makes: 15-20

Ingredients

1½ cups ground almonds
½ cup oat flour
½ cup smooth peanut butter or nut butter of choice
3-4 tbsp coconut oil, melted
12-15 drops liquid stevia
2 tsp vanilla paste
Pinch salt
100g dark chocolate chips
Dairy-free milk

Method

Stir together all ingredients until combined, adding splashes of milk as needed. Roll into balls, then store in airtight containers or in the fridge until ready to eat.

Samantha Hadidi

Sam is a home cook, busy mum, recipe developer, health & fitness journalist and blogger (as well as a professional nut butter addict).

In particular, she has a passion for health and well-being, as well as bringing joy and fun to delicious and nutritious food. Wherever she can, she tries to make healthy eating fun, using whole, natural and unrefined ingredients that nourish your body as you go.

She’s also a journalist born and bred – trained in Multi-Media Journalism, which means she can do all sorts of weird and wonderful things (well, almost!) and has been lucky enough to work for the BBC in radio, TV and online. 

thenourishednaturally.co.uk
Insta: @samanthahadadi
Twitter: @samantha_hadadi

Tiramisu Pancakes

Thanks to The Vegain Bros for this quick & delicious healthy snack recipe.

What better way to start your day or to fuel your workouts with some Tiramisu Pancakes! The hit of coffee combined with the energy endorsing, high fibre flours such as Oat and Buckwheat will give you that long lasting boost. To top it off, each mix contains 34g of vegan protein, it is gluten-free, low fat and contains no added sugar!

Serves: 2 (roughly 6-8 medium pancakes)

Ingredients

The Vegain Bros Vegan Pancake + Waffle Mix
250ml Vegan milk of your choice
1 tablespoon of instant coffee (or to taste)
100g Vegan yogurt
Cocoa powder (optional for dusting)

Method

Empty the mix into a mixing bowl and pre-heat a pan to a medium heat.

Add 250ml of vegan milk to the fill line stated on the bottle

Add the instant coffee into the bottle, close the lid and give it a shake.

Empty the milk into the mixing bowl, whisk until flour disappears and leave to rest for 2 minutes.

Add a light coating of oil to the pan and pour in the mix (normally around 2 tablespoons per pancake).

Cook for up to 2 minutes on first side until the bubbles pop, flip and cook on other side till golden.

Top with vegan yogurt and dust with cocoa powder!

Clean Greens Nice Cream

Thanks to SuperU for this delicious and healthy snack recipe:

Method

1 tsp. of our Clean Greens powder
2 Large Frozen Bananas
2 Handfuls of Spinach
1 Handful of Frozen Pineapple
Splash of plant-milk or coconut water

Ingredients

Simply blend all of the ingredients until smooth and creamy! The frozen bananas create an amazing ice cream texture, so make sure you don’t add too much liquid. If your blender is struggling, give it a shake or a stir and you’re good to go. Enjoy!

Berry Beauty Smoothie Bowl

Thanks to SuperU for this delicious and healthy snack recipe:

Ingredients

1 tsp. of our Berry Beauty powder
1 Frozen Banana
2 Handfuls of Frozen Mango
2 Handfuls of Frozen Raspberries
Splash of plant milk or coconut water

Method

Simply blend all of the ingredients until smooth and creamy! Try not to add too much liquid, as you want it nice and thick. You may just have to give your blender a good shake or stir. Enjoy!

Stuffed Courgette Rolls

By The Avenue Cookery School

Serves: 2

Ingredients

1 courgette
Extra virgin olive oil
Juice of 1-2 lemons
Salt and pepper
For the filling:
100g cashew nuts, soaked in boiling water
20g pistachio nuts, roughly chopped
50g sun dried tomatoes, roughly chopped
Salt and pepper
Rocket for garnishing

Method

Slice the courgettes lengthways into 6 thin strips and lay onto baking parchment. Sprinkle with lemon juice, olive oil and season.

Make the filling by stirring all the ingredient together.

Put 1 heaped tsp onto the strip of courgette and roll up.

Serve 3 per person sprinkled with the rocket leaves and drizzled with olive oil.

Thanks to The Avenue Cookery School for this recipe

The Avenue Cookery School’s aim, as a family-run school, is to teach people of all ages and abilities an understanding of food. Moving away from cookbook dependency and to start treating recipes as sources of inspiration and guidance.

They teach all of this during their fun, carefully structured classes & courses, while incorporating love and enthusiasm and a relaxed, fun atmosphere in their Wandsworth town and city kitchens.

Offering anything from short public (and sometimes boozy!) classes to corporate events or private hen’s and kid’s parties, including a range of vegan classes and their new 1 week vegan course – you name it they do it!

Coconut Cashew Protein Oats

By Neat Nutrition.

Neat Nutrition’s healthy snack bars aren’t just for snacking on-the-go – they also make a great topping for smoothie bowls or oats when you need an extra boost of energy. This recipe uses coconut and cashews to give our favourite protein oats recipe a summer twist!

Ingredients

40g rolled oats
1 cup coconut milk
½ scoop Neat Nutrition Vanilla Vegan Protein
½ tsp vanilla extract
1 tsp. sweetener of choice
1 tbsp. desiccated coconut
1 tbsp. chopped cashews
½ – 1 x Coconut Cashew Neat Protein Bar

Method

Start by cooking your oats as usual in a pan on a medium heat, mixed with your milk, sweetener and vanilla extract.

Once cooked, stir in the protein at the end, adding a little extra milk if necessary to create your desired consistency, adding in the desiccated coconut and chopped cashews as well.

Serve with a chopped Coconut Cashew Neat Bar, shredded coconut and a dollop of coconut yogurt.

Thanks to Neat Nutrition for this recipe.  

Neat Nutrition was founded by Charlie Turner and Lee Forster. As former GB swimmers, they understood how confusing the world of sports nutrition could be. Neat Nutrition’s main goal is to take things back to basics and keep it simple, supporting every lifestyle with great-tasting, great quality products and additional advice and support.

Quinoa Fritters

By Neat Nutrition.

Protein powder is most commonly added to post-workout smoothies or pancakes; however, it can also be a great addition to savoury recipes too. This plant-based quinoa fritters recipe is made using Neat Nutrition’s Naked Vegan Protein and is perfect for any savoury breakfast fans…

Serves: 2

Ingredients

2 tbsp. Neat Nutrition Naked Vegan Protein
½ cup oat or rice milk
1 large chia egg (1 large tbsp. of chia seeds mixed with 3 tbsp. water, left to one side until a gel forms)
¾ cup gram or buckwheat flour
½ cup cooked quinoa
1 cup loosely packed grated corguette
½ tsp. paprika
½ tsp. cumin
2 tbsp. nutritional yeast
Salt and pepper to season

Method

In a large bowl, stir together all the dry ingredients, including the corguette and quinoa. Then add the wet and mix well again until a thick, smooth batter forms.

Warm a little olive oil in a large pan over medium heat. Once hot, add a couple tablespoons of the batter and cook until the bottom of the fritter is browned. Flip and cook the other side until browned and cooked through.

Repeat this with the rest of your batter and serve with sliced avocado, chilli flakes and hummus!

Thanks to Neat Nutrition for this recipe.  

Neat Nutrition was founded by Charlie Turner and Lee Forster. As former GB swimmers, they understood how confusing the world of sports nutrition could be. Neat Nutrition’s main goal is to take things back to basics and keep it simple, supporting every lifestyle with great-tasting, great quality products and additional advice and support.

Recipes for the secret trimester

Weeks 1-12

Hiding vegetables in soup

Chicken, broccoli and carrot soup with a parmesan toast

Early one January my wife Anni peed on a stick in our small, cramped bathroom whilst I looked on nervously. Eight small and impersonal letters, PREGNANT from a flimsy piece of plastic and our lives changed forever. Anni excitedly downed a glass of water and did another test just to make sure, and also because they were buy one, get one free at Boots and it seemed a shame to waste it. The same answer came back, PREGNANT. As we danced around the boxes (we were moving in two weeks, was she just trying to get out of any heavy lifting?) she told me how happy she was. And I, in between the feelings of surprise and ever-increasing panic began to smile at the thought of becoming a Dad.

I told her that I got this, even though I have absolutely no idea what ’this’ is.

See I’d always wanted to become a father, just as she had always wanted to become a mother, but this moment put us on two very close, but also very different paths that were set to intertwine over the next year or so. I didn’t want my role in her pregnancy to be over before it really got started and I didn’t want to be a bit-part player. I resolved to be there for all of the tests, classes and appointments not just because I was there for Anni, but because this new life growing inside her affected me too.

So I decided to stay actively involved by sorting the food. Whatever she wanted, I’d make, but I also made sure she got what she needed so that Anni and the wonderful life that she was creating felt good.

For a few weeks after we found out that Anni was pregnant, nothing changed. I mean, of course everything was different, but everything was also the same. And because life just went on I couldn’t get my head round the fact that by autumn I’d become a father. I kept looking up how big the life growing inside her was, continually surprised at how this microscopic collection of cells was set to take charge and change everything.

In terms of food nothing also changed for a few weeks. Anni carried on in her usual calm way whilst I began to freak out and inspect the sell by dates of every bit of food we had, turn our steaks into pieces of rubber and boil our eggs for 7 hours minimum. After doing a bit of research into what women can and can’t eat during pregnancy we both discovered that pretty much all advice was contradictory, and the vast majority of foods recommended to avoid were based on guesswork, not fact. Just don’t eat raw food, don’t have too much mercury-rich fish and don’t give yourself salmonella. Anni and I had a combined age of 68 and had managed to never get salmonella before in our lives, so I thought that we were going to be ok.

Instead I chose to focus on all of the great food she could eat, and how each ingredient can be of benefit not only to her, but to our unborn child. I’ll admit, now that my principal role in child creation was sadly over (and boy was it over) I was feeling pretty redundant. At least by taking charge of what we would eat over the coming year I could feel like I was involved, and it was one less thing for Anni to worry about.

However, a few weeks into pregnancy, everything changed.

Anni began to find the thought of vegetables pretty unappealing and if I didn’t make food for her that was basically beige in appearance, she would have none of it. She also began to crave salt so I had to act fast before she started eying up the salt pot at 11am each day. My challenge therefore was to make appetising dishes that I knew she would eat in those first few weeks, but also provide enough of the good stuff for our growing baby.

So I started to hide vegetables in food. I started to do this a lot.

Soup was my number one way of hiding vegetables for Anni in her first trimester. It was the middle of winter, nights were cold and dark and so a warming bowl of goodness and some cheese on toast went down really well. I made a lot of soup in those first few weeks, they are so easy to make, require minimal preparation, are a great way of using up lots of vegetables and also freeze really well. This particular dish is packed with broccoli which due to its high folate, fibre and vitamin content, is a fantastic pregnancy superfood. The parmesan toast also satisfied her salt cravings.

Ingredients

2 chicken breasts
6 carrots
One onion
One head of broccoli
Handfuls of thyme, sage and rosemary
400ml chicken stock
Two slices of brioche bread
60g grated parmesan
Salt and pepper

Method

Boil the stock in a pan and then reduce to a simmer. Peel and finely slice the carrots and place in the pan.

Roughly tear up the rosemary, sage and thyme and add.

Finely slice the chicken and add to the pan before roughly chopping the broccoli and also adding in.

Bring the liquid back to the boil and cook for at least five minutes (you want to ensure that the chicken is completely cooked through.

Meanwhile place 2 slices of brioche bread under the grill, toast slightly then remove.

Using a stick blender, mix the soup thoroughly. Reduce the heat to a low simmer.

Sprinkle the grated parmesan over the brioche and place back under the grill for 1-2 minutes until the parmesan has melted.

Pour the soup into bowls and place the toast on top of the mixture.

Why is this good for mum and baby?

Chicken Protein, vitamin B, zinc
Brioche Fibre, protein
Parmesan Protein, calcium, vitamin A
Carrots Vitamin A, C, potassium, fibre, calcium
Broccoli Vitamins A, B, C, E, K, folate, potassium, fibre
Rosemary Vitamin A, B, C, folate
Thyme Fibre, Vitamin B, C, calcium
Onion/shallots Fibre, Vitamin B, C, D, K, Zinc, Iron, Folate, Magnesium, potassium

About At Dads Table:

I’m a passionate chef, new Dad and recent graduate from Leiths School of Food and Wine in London who is on a mission to overhaul the way we think about food in pregnancy and early parenthood. When my wife first became pregnant I couldn’t wait to start researching what were the best dishes to make for her to ensure both her and our baby were getting enough of the good stuff. I was dissapointed to see that most advice centered on what you can’t have, rather than on what you can. I therefore decided to write my own recipes to accompany her through the differing stages of her pregnancy. When we both became parents i began to then focus on dishes that were quick to make, would give us energy and could, in most cases be eaten with one hand.

For more recipes see www.atdadstable.com and find me on Instagram at www.instagram.com/at_dads_table.

Buckwheat and Triple Nut Brittle

Brittle is perhaps the most misunderstood and underrated health snack! You all know here at Lifebox we love our sweet treats, but we don’t want to sacrifice our healthy snacks for taste. This recipe from Henrietta Inman is the perfect sweet vegan snack that we just can’t get enough of. Pro tip: this recipe makes for a charming housewarming gift. 

Serves:2

Ingredients

20g virgin coconut oil
130g maple syrup
1 tsp vanilla extract
80g buckwheat groats
50g brazil nuts, each roughly chopped into 3–4 pieces
50g macadamia nuts halved
50g whole cashew nuts
50g buckwheat flakes, oats or other flakes
pinch of sea salt flakes

Method

Preheat the oven to 180°c and line a baking tray with baking parchment. In a saucepan, bring the coconut oil, maple syrup and vanilla just to the boil. Remove from the heat, add the other ingredients and stir to combine. Pour onto the tray and spread it out until it is no thicker than the halved macadamia nuts. A lot of the nuts will be on the edge, but this is fine; you can lift them up and place them in the centre. Bake for 10 minutes. Remove from the oven and chop into generous pieces, about 5cm wide. Return to the oven for 10–13 minutes until golden brown. Cool on the tray until set firm. Serve with ice cream or thick yoghurt. These will keep for at least 5 days in an airtight jar.

Henrietta Inman is a skilled pastry chef and cookery teacher. She lives in London where she takes private commissions and bespoke orders, holds cookery classes and baking demonstrations and does food consultancy, supper clubs, pop-up afternoon teas and events. In her second book ” The Natural Baker”, Henrietta creates delicious, unique bakes that will make you smile using whole grain flours, less-refined sweeteners and good fats combined with fresh fruits and vegetables, herbs, spices, flower waters, nuts and seeds.
@henriettainman

Lavender Adaptogen Hot Chocolate

We all know that stress and having too much on our plates can lead to burn out and those pesky sugar cravings. All things that can be a major buzz kill when trying to maintain the best version of yourself. Enter adaptogens! Adaptogens are used in herbal medicine for stress stabilization, leaving  you feeling more balanced and relaxed. If this sounds like you, we have the perfect recipe to help you out along the way.

Serves: 1

Ingredients

200ml (or your mug full) of almond milk
1 head of fresh lavender with a good number of buds
1 tbsp raw cacao powder
1 tbsp reishi powder / multi-mushroom mix
OPTIONAL: 1 tsp of your natural sweetener of choice

Method

Simmer the almond milk in a saucepan on a fairly low heat . Add the head of lavender and allow to simmer in the milk for five minutes, ensuring it is fully submerged. Press the lavender against the side of the pan, to squeeze every last bit of flavour. Remove from the pan Add in the raw cacao and reishi, gently whisking. If you have a sweet tooth, add your sweetener here too. Allow to simmer for a few more minutes before taking off the heat and pouring into your favourite mug.

This recipe comes from the lovely MeganHallett. Nut butter enthusiast Megan has a love of all things health and wellness. She works as a recipe developer, food photographer and nutrition coach, with a focus on whole, healthy plant-based food that aims to be both nourishing and a little indulgent at the same time. She is obsessed with creating recipes that promote hormonal harmony, eats seasonally and truly believes that what is on your plate makes all the difference in helping you thrive.

Find out more about Megan here:
www.plantbasedlondoner.com
@meganhallett

Vegan Snack Alert! Tahini Truffles

Bring on the vegan snacks! These tahini truffles by Lauren Lovatt are bursting with aromatic flavour. We highly recommend this healthy snack recipe for anyone looking for a quick bite.

Serves: 2

Ingredients

1/4 cup tahini
1/4 cup cacao powder
1/4 cup VAI cacao nibs (powdered in a blender or food processor)
1/4 cup coconut mylk
2 tbsp top quality honey/maple syrup
1 tbsp melted cacao butter
1 tsp cinnamon
1 tsp maca & carob (optional for extra oomph)
Pinch of salt (I like a big pinch)

Method

Mix the tahini, honey and coconut mylk together to make a smooth sauce. Fold in the powders and spices along with powdered nibs and hemp seeds. Taste and sweeten or salt as you wish. Fold in the melted cacao butter and leave to set in the fridge for half an hour.
Use a spoon to portion the mix (it should make about 10) and roll into little balls with your hands. Get creative with your coating, they can be dipped in melted chocolate or simply rolled in pollen, coconut or cacao nibs.

These will keep for 4 days in the fridge… if they last that long!

Find more decadent recipes from Lauren here:
@lauren_lovatt

Raw Pumpkin Cheescake

If you have subscribed to Lifebox before, you know that we love our sweet healthy snacks. However, when you’ve been chomping away on vegan snacks, it doesn’t hurt to shake it and try something truly decadent like a raw pumpkin cheesecake!

Serves: 4

Ingredients

For the base:
1 cup oats
1/3 cup pitted dates 1/2 cup walnuts
Pinch sea salt
1 tbsp coconut oil
1 tbsp maple syrup

Pumpkin layer:
1 cup pumpkin puree
2 cups cashews (soaked for 4 hours)
5 tbsp maple syrup
4 tbsp coconut oil
1/2 cup coconut cream
1/2 cup drinking coconut milk
Dash of vanilla extract
2 tsp mixed spice
Small pinch of sea salt

Cashew cream topping:
1 cup cashews
2 tbsp maple syrup
Dash of vanilla extract
Splash of coconut milk

Method

To make the base of the cake, add the nuts and oats into a food processor and pulse these for a few seconds until slightly broken down. Add the dates, maple syrup, coconut oil and salt and blend so everything is well combined. Pour into a loose bottom cake tin and firmly press the mixture into the base of the tin. Pop in the freezer while you make the other layers.

In a food processor, combine the pumpkin, cashews, coconut cream and milk, maple syrup, coconut oil, vanilla, salt and spice mix. Blend these until the mixture is completely smooth and has a really creamy texture. Pour over the base and allow the cake to set in the freezer for 5 hours or overnight. To make the topping, blitz all the ingredients in a food processor until smooth. Gradually add in the milk until you’re left with a thick, yet spreadable texture.

Spread this on top of your cake and garnish with some pecan nuts and a drizzle of maple syrup. Serve and enjoy.

This recipe comes from Charley’s Health.
@charleyshealth

Summer Healthy Snack: Savsé Orange Smoothie Bowl

Leave it to us at Lifebox to curate the best in healthy snacks. And with the weather being so fabulously warm, we’ve got to talk about Savsé. At Savsé, all they add to their fruit is veg. No added sugar, colours or preservatives; they keep it raw and simple. Cold-pressed to keep the goodness in, they never heat their award-winning smoothies, locking in all vitamins & nutrients naturally present in their fruit and veg. Never heated, they use non-thermal High-Pressure Processing, deactivating bacteria without compromising on taste or quality, for cold-pressed goodness at home or on-the-go. After all, making it that little bit easier for you to live a healthy lifestyle is what it’s all about. At Savsé, they also offer their Protein Range which consists of three delicious flavours – Protein Smash, Protein Blast & Protein Punch. With 10g of whey protein per bottle, they make the perfect post-workout healthy snack to repair and strengthen your muscles. They are also perfect for an in-between meal snack if you’re feeling slightly low in energy and need a pick-me-up!

We have put together some delicious smoothie bowl recipes with the lovely Tessa Seward, aka London Paleo Girl – which make the perfect meal or snack for those low-energy dips. Give this orange one a go at home and see what you think! They’re super quick and easy to make and are the perfect alternative to a less healthy snack.

Serves: 1

Ingredients
1 Savsé Super Orange Bottle
2 tbsp coconut flour
1 tsp almond butter
1 tbsp desiccated coconut1 pack Raw Gorilla Munchies (maca & cinnamon)
4 ice cubes

Method
Blitz together, top with 4 Raw Gorilla.Munchies & cover with desiccated coconut

Hormone Balancing Black Bean and Mushroom Chilli

Let’s take a break from all the healthy snack recipes! Here is the perfect warming main dish to boost your mood and its suitable for everyone including vegans, celiacs and those with lactose intolerance. Beans are a sure source of essential amino acid, tryptophan which is needed for general growth and development, producing niacin, and creating a neurotransmitter called serotonin in the body. Serotonin is thought to produce healthy sleep and a stable mood and when combined with carbohydrate. To increase serotonin with foods, the best strategy involves eating proper carbohydrates, as well as foods containing the amino acid tryptophan. Therefore by serving this dish with some super fibrous brown rice you have a winning happy hormone and sleep promoting dish!

Serves: 4

Ingredients

2 tbsp olive oil
2 white onions, finely diced4 garlic cloves, finely chopped
250g chestnut mushrooms, thinly sliced
50g button mushrooms, thinly sliced
2 tsp smoked paprika
2 tsp chilli flakes (to taste)
1 tsp ground cumin
1 tsp ground coriander
1 tsp cayenne pepper
1 carrot, grated
2 x 400g tins black beans, drained and rinsed
1 x 400g tin chopped tomatoes
200ml vegetable stock
juice of 1 lime
handful of coriander
salt and black pepper

Method

In a large pan or frying pan with a lid, warm the olive oil over a medium heat. Add the onions with a pinch of salt and sauté until softened, about 3–4 minutes. Add the garlic and cook for a further minute before adding the mushrooms. Increase the heat a little and cook the mushrooms for 5–10 minutes until they have browned.

Now add all the spices, allowing them to toast and coat all the ingredients. Then add the grated carrot, beans, tomatoes and the stock. Bring to the boil then reduce to a simmer, cover and cook over a low heat for 30–60 minutes, stirring from time to time (a longer cooking time is best for a richer flavour). Remove the lid for the last 5 minutes of cooking to allow some of the excess liquid to evaporate and for the chilli to thicken. Add the lime juice and season to taste. Serve with brown rice and top with sliced chillies, diced avocado and lime wedges. Roughly tear over the coriander.

Nourishing Red Lentil and Tomato Soup

Working at Lifebox, you occasionally need a break from the vegan snacks! When we want something a bit more substantial, this hearty red lentil soup never fails. We love to season this spicy little number with loads of coriander. We hope you enjoy it!

Serves: 2

Ingredients

1 tbsp olive oil
2 small onions chopped
3 cloves garlic sliced
1 knob ginger grated
1/2 tsp black mustard seeds
1/2 tsp cumin seeds
1 tsp turmeric
1 tsp ground coriander
1/2 tsp chilli flakes
Pinch asafoetida
A few curry leaves
2 cups red Lentils rinsed5 cups water
3 tomatoes chopped
1 organic veg stock cube
Juice 1/2 lemon
1/2 tsp sea Salt
Twist black Pepper

To make the coriander dressing:
Juice 1 lemon
Big handful coriander
1 tbsp tahini
3 – 4 tbsp water
1/2 sea salt
Twist black pepper

Method

Add the onion to a large pan with the olive oil and sauté for 10 minutes on low heat. Add in the spices, garlic, ginger and fry for a further few minutes. Thoroughly wash and drain the lentils. Next add the lentils, water, veg stock cube and the tomatoes to the pan and simmer for 20 minutes on low heat. Finally, squeeze in the lemon juice and season with salt & pepper.

To make the coriander dressing, add all the relevant ingredients to a mini chopper and blitz until creamy.

Our Go-to Vegan Snack: Avocado Hummus

Avocado is for life, not just for brunch! One of our all-time favourite ingredients – avocado –  is super versatile and incredibly nourishing; rich in essential fats, this humble fruit contains a host of nutrients known to promote and improve cognitive function including potassium, folate, calcium and iron. Good for the brain and the body, my avocado hummus is a beautifully fresh way to enhance your vegan snack game and is mood boosting too. What’s not to love?!

Serves: 4 – 6

Ingredients
1 large ripe avocado
250g chickpeas
1 tsp tahini paste
Juice of 1 lemon
Juice of 1 lime
1 tsp pinch of cumin
1 tsp pinch of paprika
1 medium chilli, sliced
1 tbsp of coriander leaves
1 tbsp of mint leaves
1 pinch of Malden sea salt
1 pinch of freshly ground pepper
1 drizzle of good quality olive oil to garnish

Method

Using a food processor to blend the hummus makes it very quick, easy and mess-free. Cut the avocado in half, de-stone and scoop the flesh into your food processor.  Add the chickpeas, tahini and citrus juice and blitz until smooth. If you prefer a coarser texture, then pulse the mixture for less time. Add the cumin, paprika and sliced chilli and blitz again. Use a spatula to scrape the mix out of the food processor into a bowl and gently stir through the herbs. Taste the mix, season to personal taste and put in a great serving ramekin. Serve with vegetable crisps, crudites or as a side to any main. Enjoy this beauty; it is definitely one of my favourite healthy snacks. 

This recipe was brought to us by the lovely Alex Head founder of theSocial Pantry.
@alexhead_sp
@social_pantry

 

Gluten Free Snack Alert! Orange, Macadamia & Coconut Granola

There’s nothing quite like making a new granola recipe, especially one as sweet and citrusy as this orange, macadamia and coconut one. Homemade healthy snacks can be all sorts of comforting, nutritious and also a delicious delight. We are strong advocates for making your own as many store-bought varieties can be full of sugar, unhealthy oils and other redundant ingredients – plus it is one of the easiest things you can pull together before the start of the week to yield a week’s worth of delicious gluten-free snacks.

This bowl of goodness provides a steady source of fuel for the brain and body and is an excellent mood-boosting start to the day. Packed full of essential vitamins and minerals, proteins and healthy fats, this breakfast delight can help you feel fuller for longer as well as improve mental health.

Serves: 15

Ingredients:

1 ½ cups GF rolled oats
1 cup macadamia nuts, roughly chopped
½ cup coconut flakes
2 tbsps. Chia seeds
Zest of ½ orange
1 cup of dehydrated orange (optional), if don’t have – use zest of the whole orange
Juice of ½ an orange
2 tablespoons coconut oil (melted)
1 tbsp. vanilla bean paste
¼ cup honey (or liquid sweetener of choice)
Pinch salt (rock salt, sea salt or Himalayan)

Method

Preheat oven to 160 degrees Celsius. Line baking tray with baking paper and set aside. In a medium bowl, add all dry ingredients (oats, macadamias, coconut, chia, orange zest, salt) and stir to combine. Add in coconut oil, orange juice, honey, and vanilla bean paste and stir thoroughly. Spread mixture evenly onto a lined baking tray. Bake for 10 minutes, stir and bake for another 10 minutes (or until desired crunchiness). If you are using dehydrated orange, add in and stir once the mixture is cooled Store in glass jars, serve with fresh yoghurt, almond milk and fresh fruit.

This healthy snack recipe was provided to us by Lorna Jane. Instagram: @lornajaneuk

 

 

 

Almond & Avocado Chocolate Cups by Onist Food

This amazing vegan and healthy snack recipe from Onist Food has three of our favourite things: almonds, avocados, and chocolate! The bases of these cups are made from almonds, which are a source of monounsaturated fats. Monounsaturated fats help lower high blood cholesterol, which helps reduce our risk of heart disease. The Onist filling is a source of potassium, which helps us to maintain a normal blood pressure. So this delicious vegan snack is heart-healthy all round and the perfect summery chocolatey treat!

Serves: 2

Ingredients

For the base:
200g ground almonds
30g cacao powder
40g coconut oil
75ml maple syrup

For the filling:
Dark Chocolate, Salted Caramel, Orange and Mint Onist Pots

To Decorate:
Various fruits and chopped nuts, combination suggestions below

    • Dark Chocolate: Strawberry and flaked almond
    • Salted Caramel: Raspberry and pistachio
    • Mint: Mint leaf and cacao nib
    • Orange: Orange rind twirl and cashew nuts

Method

For the base, preheat oven to 180 degrees Celsius and grease a small tart tray. Mix all the ingredients together in a bowl. Press the mix into the tins until to form the cups. Bake for 15 minutes and leave to cool.

For the filling, spoon the Onist pots into the cooled chocolate cups. Decorate each flavour of chocolate cups accordingly (feel free to mix this up!)

Read more about Onist at www.onistfood.com or follow on Instagram: @onist_food

Summery Gazpacho Recipe

What better way to cool down this summer, than with a refreshing gazpacho created by the ladies over at The Rooted Project. Perhaps instead of reaching for a healthy snack, curb your hunger with this light gazpacho recipe. Nutrition and wellness is a booming industry with a critical problem at its core – anyone can call themselves a nutrition guru and dole out advice to the public. The Rooted Project was co-founded by two Registered Dietitians tired of the nutri-bollocks filling their social media feeds. With their robust nutrition training, they decided to set out to change the way we eat and give the public what they deserved: simple, easy to understand nutrition information, grounded in science and based on facts, not fads. They run fun and informative sell-out talks for the public, linking them with the leading scientists and health professionals in the field of nutrition.

Serves: 6

Ingredients

8 Ripe Tomatoes – roughly skinned and halved
1 Green Pepper – deseeded
1 Garlic Clove – peeled
1 Cucumber – peeled and deseeded (with spoon)
Gluten-Free Bread – couple of slices, soaked in water
Sherry Vinegar OR White Wine Vinegar – 4 tablespoons
Extra Virgin Olive Oil – 8 tablespoons
Salt – good pinch
Water – splash
Fresh Mint – few leaves (stalks removed)

Method

Following method may be done in batches if it doesn’t all fit in one

Using a hand blender or food processor:
Tomatoes, Green Pepper, Garlic, Cucumber – add to blender and begin to blend

Once liquid:
Bread, Vinegar, Olive Oil, Salt – add to blender and continue to blend

Once all ingredients are well blended, try your gazpacho and add further seasoning to taste. (If the mixture is looking thick add a splash of water)

Fresh Mint – add to blender and whiz one final time

Try again and once happy cover with cling film and cool in the fridge for min. 2 hours before eating. It must be served chilled. Decorate with a few mint leaves before serving

The Rooted Project:www.therootedproject.co.uk

Pre-Workout Healthy Snack: Raspberry Recovery

In need of a pre-workout healthy snack? Look no further. This smoothie recipe from celebrity juicer and actor, Andrew Cooper, is just as delicious as it is nutritious. It highlights a good mix of carbohydrates along with proteins that will help you up your performance on your morning run or HIIT class.

Serves: 1

Ingredients

500ml Almond milk
1/2 Banana
Handful of frozen raspberries1 scoop of protein powder (hemp or whey)
1 Tbsp. nut butter
2x Medjool dates
Handful of ice

Method

First,remove the stones from your dates and add all frozen ingredients into the blender. Next, peel your banana and add into the blender along with the powders and ice. Blend until smooth and serve! Enjoy!

Turmeric Roasted Cauliflower Chickpea Kale Salad

At Lifebox, we love our vegan snacks. But occasionally, we are in need of something a bit more substantial. From cauliflower rice to cauliflower steaks, cauliflower seems to be the hottest vegetable on the block. It’s an incredibly versatile vegetable which works as a great low-calorie substitute for starchy carbohydrates, such as rice and potato. I love roasting it in turmeric because of the incredible flavour, and colour, it gives the dish. Turmeric actually contains anti-inflammatory properties and has a long history of use in Ayurveda medicine – one extra reason to sprinkle it on your veggies. 

Serves: 2 or 4 as sides

Spicy Vegan Snack Salad by The Food Medic

Ingredients

For the Kale Salad:
1 tbsp extra-virgin olive oil
2 tbsp tahini, plus extra to drizzle
Juice of ½ lemon
1 garlic clove, minced or grated
1 tbsp water¼ tsp salt
200g kale, shredded
½ red onion, finely sliced
2 tbsp mixed seeds

For the Roasted Cauliflower:
1 cauliflower head, cut into florets
½ tsp salt2 tsp turmeric
1 tbsp extra-virgin olive oil

For the Curried Chickpeas:
½ tsp smoked paprika
½ tsp mild chilli powder
¼ tsp cumin
¼ tsp turmeric
¼ tsp salt
1 x 400g tin of chickpeas, rinsed and drained
1 tbsp extra-virgin olive oil

Method

To make the dressing for the kale salad, whisk together the olive oil, tahini, lemon juice, garlic, water and salt. Pour it over the kale and massage for 2–3 min

utes – massaging the kale softens the leaves and deepens the flavour of the salad. Cover with cling film and set aside. This step can be done several hours ahead of time.

Preheat the oven to 180°C/350°F/gas mark 4. Line a baking tray with tinfoil. Toss the cauliflower with the salt, turmeric and olive oil, and place on the baking tray. Bake for 30 minutes.

In a small bowl, combine the seasoning for the curried chickpeas. Add the spices to the chickpeas and gently toss. Heat the olive oil in a large pan and cook the chick

peas for 10 minutes.

Add the onion, seeds, roasted cauliflower and chickpeas to the kale salad and gently toss. This salad makes the perfect vegan snack for when you’re on-the-go or when you just want something a bit spicier! 

This recipe comes from The Food Medic by DrHazel Wallace.

Decadent Chocolate Hazelnut Oats

Dessert for breakfast? Erm, yes please! If you’re like us at Lifebox and love the occasional sweet but healthy snack, this chocolately, nutty protein oatmeal recipe is the perfect cure for any sugar craving. Not only does it taste amazing, but it is also low in sugar, high in fibre and packed full of protein, making it a perfect option for those in need of a vegan snack and/or gluten-free snack.

Serves: 1

Ingredients
50g porridge oats (FROM YOUR LIFEBOX!)
1 tbsp cacao or cocoa powder
250ml almond milk or water
1 tbsp chocolate protein powder
Handful of hazelnuts, roughly chopped
1 square of 85 per cent dark chocolate, grated

Method

Combine the oats and cacao powder in a microwaveable bowl and then pour in the milk or water. Microwave for 2–3 minutes until cooked. Stir.

Add the protein powder and stir well, adding more milk or water if necessary.

Sprinkle the chopped nuts and grated chocolate on top before serving.

PS… The powder may be omitted entirely or substituted with extra cacao powder; though it will be less protein-rich.

This recipe comes from Dr Hazel Wallace, the girl behind The Food Medic. She set up her blog in 2013 as a platform to show people that eating healthy and staying fit can be enjoyable, uncomplicated and easy to incorporate into an everyday busy lifestyle.

Hazel is a UK based health and fitness blogger, social media influencer, qualified personal trainer and now works as a Junior Doctor in London. She graduated in 2012 with a first class degree in Medical Sciences, going on to gain a graduate degree in Medicine (MBBCH) in 2016.  The Food Medic is her first book.

@thefoodmedic
@YellowKitebooks
Hashtag:
#TheFoodMedic

Buy now: https://www.amazon.co.uk/Food-Medic-Hazel-Wallace-ebook/dp/B01K2NSHCW/ref=sr_1_1?s=books&ie=UTF8&qid=1491496012&sr=1-1&keywords=the+food+medic

Ultimate Avocado Toast with Pixie Turner

Here at Lifebox, we pride ourselves on curating the finest there is in healthy snacks. However, we are also brunch aficionados! That is why we can’t wait to share this epic avo toast from Pixie Turner (aka PlantBased Pixie). Don’t fret our vegan and gluten-free friends! This recipe is easy to make as a delicious gluten-free or vegan snack.

Serves: 1

Ingredients 

1 slice sourdough (or gluten-free alternative)
½ avocado
1 tbsp. mixed seeds/flaxseed
10g rocket or microgreens
Salt and pepper
(Optional for non-vegans: 1 egg)

Method

Toast the sourdough/gluten free alternative. Slice up or mash the avocado. Add salt and pepper.  Poach, boil, or fry the egg. Place the egg on top. Sprinkle over the greens and seeds.

Savory Gluten Free Snack: Tahini & Olive Oil Oat Bars

Here at Lifebox, we are always on the hunt for inventive healthy snacks. We found a fantastic gluten free and vegan snack from our friends at Modern Baker. We return here to one of our favourite baking combinations, tahini and olive oil. We sometimes throw in a small handful of goji berries or anything else we want to try out. If you’re anything like us, you won’t be able to resist buying new ingredients you come across. The sweetness comes from the deep, rich flavour of maple syrup. And the quinoa, ground almonds and sesame seeds enhance the nuttiness. For more delicious healthy snacks, check out their new book “A New Way To Bake” by Melissa Sharp wit Lindsay Stark. 

Recipe from Modern Baker

Serves: 2

Ingredients

150 g light tahini
150 ml olive oil
100 g maple syrup
1 tsp vanilla extract
100 g cooked quinoa
165 g oats (gluten-free if you can!)
50 g ground almonds
50 g sesame seeds, plus extra for topping
pinch of salt

Method

Preheat the oven to 200°C/fan 180°C/Gas mark 6 and line a 26 * 20 cm brownie tray with baking parchment. In a bowl mix together the tahini, olive oil, maple syrup and vanilla extract. In another bowl combine the cooked quinoa, oats, ground almonds, sesame seeds and salt. Add the tahini mix to the oat mix and thoroughly combine. Pour the mixture into the tin, pack it down really well and sprinkle with sesame seeds.

Bake for 30 minutes until an even golden brown all over. Allow to cool in the tin and once completely cool, turn out onto a chopping board and cut into eight bars.

Nutrition Note

Vegan snacks are tough to come by. Tahini is a great nutrient powerhouse for vegans as it contains calcium, zinc and iron, which are all nutrients that can be hard to get hold of in a vegan diet.

Pixie Turner’s Hydrating Berry Smoothie

Here at Lifebox, we love experimenting with healthy snacks that keep us hydrated all summer long. Here is a berry-packed smoothie from Pixie Turner (aka PlantBased Pixie) that is perfect for hot summer mornings, or as a gluten-free snack.

Serves: 

Ingredients 

1 banana
80g frozen berries
200ml milk or nut mylk of choice (vegan snack option)
1 tbsp gluten-free oats (gluten-free snack option)
1 tbsp flaxseed

Blend all the ingredients until smooth. Serve.

Pixie Turner aka PlantBased Pixie

Pixie is a UK-based nutritionist (MSc), published scientist (BSc), food blogger, and avid Instagrammer. She graduated with a First Class degree in Biochemistry in 2014, and went on to complete a Masters in Nutrition with Distinction in 2016. Her first paper on orthorexia was published in March.

She is the brains behind the ‘Plantbased Pixie’ blog and social media accounts. She is dedicated to promoting a no-BS healthy lifestyle supported by evidence-based science. Thanks to her outspoken and (at times) controversial views in the wellness industry she describes herself as a “wellness rebel”. As well as speaking at food events in London, she has also been featured in various publications as both a nutritional expert and recipe developer. We love turning to her for healthy snack inspo!

www.plantbased-pixie.com
www.pixieturnernutrition.com
@plantbased_pixie

Quinoa Salad

If you are anything like us the thought of putting the oven on in these warmer evenings is the last thing you want to do, we were looking for some salad inspiration, so turned to our good friends over at The Avenue Cookery School for some helpful tips.

Established in 2004, The Avenue Cookery School is a family run school which brings cookery courses for people of all ages and levels to understand food. The offer some incredible, check out their courses to see what tantalises your taste buds!

ALSO as an extra special treat, Lifebox members can get an exclusive  15% off their Vegan Cookery Classes or 5% off a Vegan 1-week Course, simply email info@theavenuecookeryschool.com and quote LIFEBOX to redeem your discount.

Here is their easy and delicious Quinoa Salad which offers something healthy, delicious AND substantial!

Serves: 4

Ingredients

150g quinoa
300ml chicken or vegetable stock
large handful fresh coriander, chopped
large handful fresh mint, chopped
seeds of one pomegranate
100g radish, chopped
juice of one lime
splash of olive oil
1 preserved lemon, finely chopped
100g sunflower seeds
1tsp cumin seets
1tsp coriander seeds
1tsp mustard seeds
salt and black pepper

Method

Heat 1tbsp of olive oil in a saucepan on medium heat and heat the cumin, mustard and coriander seeds and sizzle for about a minute. Pour in the sunflower seeds and a pinch of salt and cook until the seeds go golden, then remove and place in a bowl.

In a separate saucepan, heat 1tbsp olive oil. Pour in the quinoa and cook for 2mins. Add the stock and simmer for 15mins. Once the stock’s nearly gone, turn off the heat and cover with a lid. Let it steam for 10mins then fork through so it’s light and fluffy.

In a large bowl, stir half the pomegranate seeds, the fresh herbs, lime juice, quinoa, radishes, and the preserved lemon. Stir well and season with salt and pepper according to taste.

Serve and sprinkle the remaining pomegranate seeds on top.

Cauliflower steak, harissa hummus & walnuts

A chargrilled cauliflower ‘steak’ sprinkled with Egyptian dukkah, a crunchy blend of nuts and spices and layered over herby buckwheat and harissa infused homemade hummus. We’ve sprinkled over walnuts for a boost of vitamin E and selenium for healthy skin.

Ingredients

½ lemon
½ pomegranate
1 cauliflower
1 red onion
1 tbsp dukkah
1 tbsp oil
20g walnuts
240g chickpeas (drained)
2 tbsp pomegranate molasses
2 tsp harissa paste
40g rocket
80g buckwheat
Medium handful of fresh mint

Method

Boil a kettle. Rinse the buckwheat and place into as saucepan with 300ml boiling water and a pinch of sea salt. Simmer for 15 mins, then drain.

Pull any leaves off the cauliflower and trim the stem. Slice two 1-2cm thick ‘steaks’ from the centre of the cauliflower, from the base to the top. Remove the skin from the red onion, trim the root end but don’t cut off as you want the layers to stay intact when you grill them. Cut the red onion into quarters. Cut the pomegranate in half, remove and reserve the seeds. Roughly chop the mint leaves and break the walnuts in half.

To make the harissa hummus; drain the chickpeas, reserving 1 tbsp of the liquid. Place in a bowl and mash the chickpeas until they are all crushed. Stir through the harissa, the juice from a quarter of the lemon and season with sea salt and black pepper.

Brush the cauliflower steaks and red onion with 1 tbsp oil and season with a pinch of sea salt and black pepper. Heat the BBQ (or a griddle pan) to a medium-high heat and cook the red onion and cauliflower steaks for 3-4 mins each side until softened.

To make a dressing, in a bowl, mix the juice from a quarter of the lemon with the pomegranate molasses.

In a bowl, mix the cooked buckwheat, rocket, mint, walnuts and pomegranate seeds together then stir in half of the pomegranate dressing.

Spoon the buckwheat onto two warm plates and top with the chargrilled cauliflower, red onion and spoonfuls of the harissa hummus. Drizzle over the remaining pomegranate dressing and sprinkle over the dukkah.

Chef’s tip: you can grate the remaining cauliflower and use cauliflower rice.

Thanks to Mindful Chef for this recipe.  They work with award-winning British farms to deliver all the ingredients you need to make recipes like these in their healthy food boxes. They’re funded by Sir Andy Murray and Olympian Victoria Pendleton CBE and enjoyed by thousands of customers across the UK. You should join them!

Healthy Snack Recipe! Baked Oat Breakfast Muffins

Nutritional breakdown
Energy: 172 KCal
Fat: 7.1g
– of which saturates: 4.7g
– of which unsaturated: 1.8g
Carbohydrates: 26g
– of which sugar: 10.2g
Fibre: 2.6g
Protein: 5g

June is Men’s Health Month, and to help celebrate we have been gathering top tips on healthy snacks from some truly inspirational and talented men. This week we were lucky enough to catch up with the lovely Jon Weston-Stanely, AKA Healthy Jon! Jon is a health food and fitness blogger based in Henley, who also happens to play Touch Rugby for England.

He also runs a brilliant health and fitness blog called HealthyJon, to help inspire and assist you in living the healthiest life you can. We aren’t quite sure when he finds the time to do it all, but he shared with us one of his favourite ways to start the day – with some baked oat breakfast muffins. For a healthy snack, make an extra batch of these amazing treats.

Enjoy! If you like this recipe, you can find lots more here.

Makes: 12 muffins
Preparation time: 10 minutes
Cooking time: 30 minutes

Ingredients

3 cups oats
1 tsp. ground cinnamon
1 teaspoon baking powder
2 bananas
2 eggs
1 cup milk
¼ cup honey
¼ cup melted coconut oil
1 cup dark chocolate chips / blueberries / favourite dried fruit

Method

Preheat oven to 200º C.

In a large bowl combine the rolled oats, cinnamon and baking powder. Set aside.

Crack the 2 eggs into another bowl. Whisk with the honey and mashed banana.

Slowly whisk in the milk and melted coconut oil.

Pour the wet ingredients into the dry ingredients and stir.

Slowly stir in the chocolate chips or fruit.

Spray a muffin pan with cooking spray then divide the oatmeal mixture among the 12 muffins tins. Bake for 30 minutes or until the tops are golden.

Leave to cool for 5 minutes. Store in an air tight tin.

The only thing these Baked Oat Breakfast Muffins are missing is perhaps a little drizzle of dark chocolate over the top of them. Stack them tall and demolish them quickly before your family and friends finish them all.

Mid Week Saag Aloo with Kanteen

To celebrate the lovely Kanteen becoming a stockist of Lifebox we caught up with the super talented Head Chef Ben Morgan, who shared with us some serious gluten free, healthy snack inspo in the shape of this yummy Saag Aloo recipe:

One of our favourite and most popular vegan hot boxes at Kanteen is our take on the Indian classic Saag Aloo. This is a potato and spinach curry which is both vegan and gluten free. We serve it with a mixture of steamed basmati and wild rice, a crunchy cabbage and mint salad topped with mango chutney.

Don’t be put off by the long list of ingredients, all the spices will last for months and the dish can be prepared in advance and reheated. It’s a nice easy dish that will satisfy even the hungriest of families as a healthy snack or mid week treat.

Serves: 4

Ingredients

Saag Aloo
500g Baby New Potatoes
2 Large White Onions, roughly diced
1 Green Chilli, finely chopped
1 Red Chilli, finely chopped
1 2cm Knob of Ginger, peeled and grated
8 Salad Tomatoes, quartered
4 Cloves of Garlic, pealed
1 large bag of Baby Leaf Spinach
2 tsp Garam Masala
2 tsp Curry Powder
1 tsp Ground Cumin
1 tsp Ground Turmeric
1 tsp Ground Coriander
1 tsp Ground Cinnamon
2 Gluten Free Vegetable stock cubes
300 ml Water
100ml of Rapeseed or any neutral cooking oil
salt and pepper

Steamed Basmati and Wild Rice
150g Easy Cook Basmati Rice
150g Easy Cook Wild Rice (You can substitute basmati for this if you wish)
Sat and Pepper

Crunchy Cabbage and Mint Salad
1/2 Red Cabbage thinly sliced
1/2 White Cabbage thinly sliced
1/2 Red Pepper thinly sliced
1/2 Green Pepper thinly sliced
1/2 Yellow Pepper thinly sliced
4 Salad Tomatoes diced
120g Bunch Fresh Mint
1 Small Bag of Mixed Leaf Salad
1 tbsp White Wine Vinegar
salt and pepper

Mango Chutney
Any good quality shop bought chutney

Method

Saag Aloo

  1. Pre heat your oven to 180. Cut the potatoes in half, place in a roasting tray. Mix through 50 ml of the oil, season well with salt and pepper and place in the hot oven for 30 minutes or until golden brown and tender. Once cooked drain off any excess oil, drain on kitchen paper and set aside.
  2. Meanwhile heat the remaining oil in a large heavy bottomed saucepan on a low heat. Add the onions, chopped chillies and grated ginger and sweat for 5 minutes until they are starting to soften. Add all of the dry spices to the pan and cook out for 5-10 minutes stirring regularly to ensure they don’t stick and burn.
  3. While the spices are cooking place the tomatoes and garlic into a food processor and blitz until smooth. Then add to the pan along with the water and stock cubes.
  4. Bring to the boil and simmer until the sauce has reduced to a curry like consistency and add the cooked potatoes to the pan and stir.
  5. After five minutes add the spinach to the pan, stir well, remove from the heat and cover with a lid until the spinach has wilted then season to taste.

Rice

  1. At Kanteen we are lucky enough to have a rice cooker which guarantees perfect fluffy rice every time. If you don’t own a rice cooker just cook the rice according the instructions on the packet.

Crunchy Cabbage and Mint Salad

  1. Wash and dry your salad leaves.
  2. Thinly slice both cabbages and peppers and roughly chop the mint and tomatoes. Mix by hand in a salad bowl then dress with the vinegar and season.

Serve the Saag Aloo on a bed of rice, top with the fresh crunchy salad and a good dollop of mango chutney, then enjoy!

Plant Passion & Mind Food

Lauren Lovatt is a plant based chef. Currently she holds pop-up events in London, designs healthy snack recipes worldwide and teaches for PlantLab currently in Europe, the US and next year in Bali.

Here she shares her journey with mental health and a gluten free snack recipe, to start a conversation about how to feed our Minds:

“This Mental health awareness week I wanted to start a conversation about mental health through sharing my story. Over the years I’ve found it quite hard to talk about my experiences with bipolar, suicide and eating disorders, but have seen over time that through opening up and sharing, other people can feel less alone. We need to talk about these things and by doing so we can literally save lives. So, here is a snippet into how mental health issues have effected me and ultimately helped me to find a passion, purpose and a journey I want to be on. I hope I can help someone out there in some little way!

Ive always loved food. My earliest memories are scented with wafts of freshly picked strawberries, homely roast dinners and tuti fruity ice-cream. Growing up I would cook three course meals for my family, spend hours inventing mystery sauces and doing everything possible to get two… or three lunches from the school canteen. Food has always made me happy. It was my way to connect with people, share delicious experiences and please myself.

It was only when life turned a dark corner this passion turned into obsession, which was definitely not good for me or those around me. Until this time I hadn’t really known about mental health issues, then at uni my boyfriend was diagnosed with Bipolar and I learned the hard way how crippling this illness can be. After a difficult time trying to support him, searching for answers, managing crazy moods and desperately trying to understand confusing traits of the mind we discovered there was nowhere to turn or any information to be found; the amazing campaigns out there now just weren’t as visible at that time and others suffering didn’t yet have a voice.

After a long trail of events, he took his life. This was devastating for everyone around and for me, my life turned upside down. A year of sleepless nights, painful grief and flashbacks followed and I started to get very sick. As a distraction from the pain I became obsessed with food; all consumed by a concoction of eating disorders and depression I isolated myself from the world and turned the one thing I had always loved into something very dangerous.

For some years the illness was my way of coping and when bad became worse I had to seek help. Through counselling, alternative therapies and good support something clicked that made me want to get better. This had to come from within and what came was my need to rebuild positive relationships – not only with food, but with wellness and more specifically wellness for the mind. I wanted to learn how to live in a way that would enable me to manage moods, find stability and passion through nurturing my mental health. To do this I unlocked a new toolbox of ingredients, plants and superfoods that sparked a new passion far from any old issues I had.

Long story short – I battled my way through uni, finally finished my degree specialising in wellness deign and lifestyle trends. Then as quickly as you can say “kale” I retrained as a raw chef; setting out on a new path finding a way to connect everyone with the links between plant based food, lifestyle and mental health.

Most recently I’ve been teaching for PlantLab – a life changing plant based cookery school – and also independently collaborating with the World of Wellness in London to get the world excited about plants.

To me, ‘Mind Food’ is about natural ingredients elevated. It is about nourishing the gut, feeding the soul and letting the mind flourish. For more information on this follow @feedyourmindcandy which will soon have its own site full of recipes and ideal to find balance, invite passion and feed your mind.

This recipe is designed to nourish your brain. Laced with probiotics, balancing oats, good fats and shows how vegan snacks can be delicious and still healthy.

Pineapple Tepache Cheesecake

Makes: One large cake for 12

Ingredients

For the base
One cup gluten free oats ( i like rude health sprouted oats)
One cup sesame seeds
One cup coconut chips
One cup dried pineapple
¼ cup melted coconut oil
¼ cup water
Large pinch salt

For the cheesecake
500g Coyo coconut yogurt
One cup cashews (soaked for 8 hours in filtered water)
One cup pineapple
One cup coconut oil, melted
2 tbsp good quality honey
1 tsp vanilla extract
Pinch salt
Zest of one lemon
1 tsp turmeric
Grind of black pepper

Method

Toast the oats and coconut chips then pulse all dried ingredients until pineapple is well broken up. Pulse in the wet ingredients to form a dough that you can roll into a ball.

Put the mix into a cake tin lined with cling film and chill.

Rinse cashews very well then blend everything apart from the coconut oil together until silky smooth. Adjust sweetness to taste (this is designed not to be too sweet).

Stream in the melted coconut oil then pour over your base.

Chill for up to 12 hours until set (freezing is also ok), serve with more toasted coconut and fresh pineapple.

Enjoy.

Tip: If you’re after something even more brain powered, ferment your cashews by blending the soaked nuts with the coconut yoghurt and 1 tsp of kombucha or a probiotic capsule. Leave in a covered glass bowl on the side overnight then proceed as above.

Courgette flatbread with sizzled yoghurt

National Vegetarian Week is upon us!  Here’s one of Mira Manek’s spice-lifted Indian-inspired dishes to celebrate:

The yoghurt chutney on this courgette pizza is so epically flavourful that you’ll be wanting to slather on more!  Courgettes are one of the most versatile vegetables. They can take on any flavour and be cooked in SO many ways. Definitely a staple in my fridge, as well as a wonderful addition to any healthy snack!

Serves: 2-4

Ingredients

For the base
2 courgettes, grated
2 tablespoons nutritional yeast
2-3 tablespoon buckwheat flour or any flour
1 teaspoon salt
½ teaspoon black pepper
2 cloves grated garlic
1 small pieces ginger, grated
1 green chilli, finely chopped

For the yoghurt topping
4 tablespoons Greek yoghurt
1 teaspoon rapeseed oil
½ teaspoon mustard seeds
½ teaspoon salt

Garnishings
Cherry tomatoes
Chopped avocados
Mixed sesame seeds
Coriander
Chilli flakes

Method

Start by grating the courgettes – can be grated fine or thick. Preheat the oven to 200 degrees Celsius or gas mark 5. Sprinkle a little salt on the grated courgettes and place in a large sieve so that some of the water is drained for around 5 minutes, then squeeze more water with your hands and place on a kitchen towel. When it feels more dry (around 15 mins), place the grated courgettes in a mixing bowl with the rest of the ingredients and mix together. Press the courgette mix into a thin layer on a baking paper inside a baking tray and place in the over for around 15 minutes. Place the cherry tomatoes separately on another baking tray and cook together. To make the base a little more crispy, place under the grill for 5-10 minutes.

While this is cooking, prepare the yoghurt. In a very small pan, heat the oil and mustrard seeds until the mustard seeds are popping, then pour this into the yoghurt and add salt. Once the base is cooked, let it cool down and add the layer of yoghurt, sprinkle with your choice of garnishings.

Mira Manek

Mira is a jet-setting, yoga-practicing, health-retreat-hosting author of cookbook Saffron Soul.  She is giving Indian food a total facelift, accenting the traditional recipes passed down from her mother and grandmother with a wholesome yet contemporary twist.

Tandoori sweet potato & kale salad

National Vegetarian Week is upon us!  Here’s one of Mira Manek’s spice-lifted Indian-inspired dishes to add to your healthy, gluten free snack repertoire:

With the warmth and heartiness of sweet potato, this is a great salad for all seasons. The tandoori spice mix (I use the paste from a brand called Patak’s) is a great jar to stock in your fridge. A little of this spiceful paste can add an abundance of flavour – and it’s not actually spicy!

Serves: 2-4

Ingredients

For the salad:
80g, 3 handfuls of kale
1 red pepper
1 small courgette, cut into julienne strips
handful cherry tomatoes, halved
1 spring onion, chopped

For the sweet potato cubes:
350g sweet potato cubes
1 tablespoon tandoori masala
2-3 tablespoons yoghurt (for a vegan option, use tahini and water down a little)
sprinkle of salt

For the dressing:
4 tablespoons tahini
1 teaspoons paprika
¼ teaspoon salt
1 teaspoon agave
pinch of red chilli powder
juice of half lime

Garnishings:
2 tablespoons flaked almonds
1 tablespoon sesame seeds
more tahini to drizzle on top

Optional additions:
handful of boiled quinoa
spinach leaves

Method

Start by peeling and chopping the sweet potato into small 1-2cm cubes. Boil or steam for just ten minutes until a little cooked. While they’re cooking, mix together the marinade of tandoori spice mix and yoghurt. Once the sweet potato is a little cooked stir in the marinade and taste for spice and salt. Place under the grill for 20-25 minutes until a little chargrilled and cooked.

While these are in the oven, chop up the kale roughly but as small as you can and chop the rest of the vegetables. Prepare the dressing by mixing together the ingredients and massage this into the kale (easiest way to do this is with your hands). You can use a julienne peeler to slice the courgette or can use a spiraliser or a skin peeler.

Once the sweet potatoes are cooked, let them cool down. Arrange everything on a plate or in a bowl, garnishing with the sweet potatoes, almonds, sesame seeds and spring onions. Drizzle some more tahini over the top and sprinkle a little extra paprika.

Mira Manek

Mira is a jet-setting, yoga-practicing, health-retreat-hosting author of cookbook Saffron Soul.  She is giving Indian food a total facelift, accenting the traditional recipes passed down from her mother and grandmother with a wholesome yet contemporary twist.

Lifebox Full of Goodness Morning Muffins – Zingy gluten free snack!

Turmeric + ginger breakfast muffins loaded with veg, fibre + so much good stuff!

These muffins are the perfect gluten free, paleo snack. And they can be vegan too!

Makes: 12 large muffins

Ingredients:
1½ cups ground almonds
¼ cup ground arrowroot
2 tbsp coconut flour
1 tsp baking powder
1 tsp ground cinnamon
¼ tsp pink himalayan salt
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup sesame seeds
½ cup unsweetened desiccated coconut
½ cup chopped pecans
2 tbsp chia seeds
2 tbsp hulled hemp seeds
1 tbsp flaxseed
1 tbsp ground turmeric
1 tbsp ground ginger
1 cup grated carrot
½ cup grated courgette
1 cup apple cut into very small cubes
½ cup raisins (soaked overnight) in Joe’s Feisty Turmeric Guru
Tea – 2 x bag brewed with enough water to cover the raisins well) – add the raisins AND any remaining tea when required in the mix
3 eggs (or 3 x flax or chia eggs. To make a flax or chia egg simply combine 1 tbsp ground flax or chia to 3 tbsp water. Stir well and allow the mixture to set for around 10 minutes)
½ cup unsweetened apple sauce
½ cup maple syrup
½ cup coconut oil melted (you can use ghee or butter if you eat dairy)
1 tsp vanilla extract
½ tsp apple cider vinegar

Instructions

Preheat oven to 170 degrees C. Line a muffin tin with 12 muffin papers

Whisk together ground almonds, arrowroot, coconut flour, baking soda, cinnamon, turmeric, ginger and salt in a large bowl. Stir in pumpkin seeds, sunflower seeds, coconut, chia seeds,hemp seeds and flaxseed.

Fold in grated carrots, courgette chopped apples, and raisins (and remaining tea).

In another bowl, whisk together eggs (whichever you are using), apple sauce, maple syrup, melted fat of choice, vanilla, and apple cider vinegar. Pour wet into dry and mix until well incorporated.

Using an ice cream scoop or dessert spoon, divide batter among 12 muffin cups. They will be almost full. Bake for 25-27 minutes, until golden and done in the centre. This can be tested by inserting a skewer into the middle of one muffin. If it comes out clean they are done!

Delicious served warm smothered with almond butter or a spoon of coconut yogurt and raspberry jam! Inspired by Joe’s Tea Co.’s turmeric tea found in May’s subscription gift box.

Notes

You can always substitute any of the nuts / seeds / fruit for ones you really love or fancy.

Chopped dried apricots work well or gojis.

Pistachios also make a lovely addition.

Spinach & Moringa Dhal

A nourishing recipe by Nadra Shah Founder of Kitchen & Soul.  Be sure to make extra for a healthy snack. (It’s that good – we promise!)

Serves: 2 for a hearty meal or 4 if you are using as an accompaniment

Ingredients
2 tsp ghee
1 onion finely chopped
2 small cloves of garlic finely chopped
200g/ 1 cup of red lentils
1 can (160ml) coconut cream
1 vegetable stock cube dissolved in 500ml of hot water or 500ml of fresh vegetable stock
300g spinach
2 tsp ground cumin
2 tsp ground turmeric
1 tsp ground ginger
1 tsp ground coriander
1 pinch curry leaves (about 5 leaves)
1/2 tsp dried chilli flakes
2 heaped tsps. of Moringa powder
A bunch of coriander stalks finely chopped and leaves separated and torn
Salt & pepper to taste
Coconut yoghurt (optional)

Method

Heat the ghee in a large saucepan

Add the finely chopped onion and sweat (you do this turning the heat down and covering with greaseproof paper, known as a cartouche – this allow the onion to cook slowly and not burn also it is important to cook through until the onions are soft so the taste of onion doesn’t overpower the dish)

Add the finely chopped garlic and coriander stalks and cook for 1 min

Add in all the spices (not the Moringa) and stir through and allow to cook for a further minute

Stir in the lentils and cook for 1 minute and then add the can of coconut cream and the vegetable stock, bring up to the boil and then turn down the heat and allow to simmer

After about 10 minutes’ stir in the spinach and pop the lid back on the saucepan to let the spinach start to wilt

It should take about 40 minutes for the lentils to cook, during this time you may need to add more hot water, stir occasionally and check that the lentils don’t stick to the bottom of the pan.

About 5 minutes before the end of the cooking time stir in the Moringa powder
Taste and add salt and a good grind of pepper. The dhal can take a nice amount of salt so don’t be worried if you have to add more

Once the lentils are soft through and you have a nice creamy consistency stir through the coriander leaves leaving a few for garnish

Serve between bowls and garnish with the remaining coriander leaves and add a dollop of coconut yoghurt on top or serve on the side.

 

Qnola Topped Breakfast Smoothie – Vegan Snack Recipe

Check out this easy breakfast and healthy snack from Qnola, it’s definitely one of our favourites. It takes just as long as a smoothie to make, and tastes ten times better than your average yoghurt or milk. The cashews are high in healthy fats and protein and the sweet potato provides incredible fibre, as well as antioxidants and essential vitamins making this healthy snack decadent and guilt free! If you’re looking for a yummy subscription gift for the foodie in your life, find Qnola in our carefully curated Marie Claire box.

Ingredients

200g raw cashew nuts
2 tbsp of tinned coconut milk (using the solid part only)
¼ cup almond or coconut milk
1 cup sweet potato, chopped and steamed
1 tbsp vanilla extract
1 tsp cinnamon
1 tsp maca
3 tbsp coconut oil, melted
Pinch of Himalayan pink salt
Qnola of choice, for topping

Method

  • Place the cashew nuts into a blender and add the solid part of the coconut milk, your nut milk of choice, the vanilla, salt, maca, cinnamon and blend for 2 minutes, until smooth.
  • Add the sweet potato and more milk or a little water if the mixture is too thick to blend smoothly. Add the coconut oil, then blend for a further 2-3 minutes on a high speed, until the mixture is completely smooth.
  • Pour into a bowl and enjoy immediately or store in the fridge for up to 4 days. Serve with Qnola of choice and any berries, nuts or seeds you like.
  • + Add a shot of espresso or cold brew coffee for a sweet macchiato variation
  • + Add 2 tablespoons raw cacao powder for a chocolate version

You can find more recipes from Qnola here.

Raw Halo’s lemon polenta chocolate drizzle cake

Raw Halo gives the classic English teatime favourite, the lemon drizzle cake, an Italian twist is this delicious Lemon Polenta Chocolate Drizzle Cake, made from all-natural ingredients.

Although free from dairy, gluten, eggs and refined sugar, this cake certainly isn’t lacking in flavour! The polenta adds real texture and flavour, as do the ground almonds with their subtle sweetness.

Enjoy a slice of this decadent gluten free snack with your afternoon green tea, or serve warm with melted chocolate as a sure way to impress guests. We reach for the Pure Dark Raw Halo bar found in our subscription gift Energy box when we’re in need of a healthy, vegan snack.

Ingredients

  • 90g polenta
  • 55g ground almonds
  • 75g buckwheat flour
  • ¼ tsp salt
  • ½ tsp baking powder
  • ½ tsp baking soda
  • Juice of 4 lemons
  • Zest of 2 lemons
  • 2 tbsp milled flaxseed + 5 tbsp hot water
  • ½ cup maple syrup, honey or any other liquid sweetener (we used maple syrup)
  • ¼ cup nut milk of choice (we used almond mylk)
  • 2 tbsp coconut oil, melted
  • 2x 35g bar Raw Halo Dark + Lemon & Himalayan Salt

Method

  1. Pre-heat the oven to 180°C
  2. Prepare the flaxseed by adding to the hot water and leave to set for around 10 minutes
  3. Mix the polenta, flour, almonds, salt, baking powder, and baking soda
  4. Pour in the lemon juice, zest of 3x lemons, maple syrup, almond mylk, coconut oil, and flaxseeds. Mix until well combined.
  5. Pour the mixture into a loaf tin and place in the oven for 35-40 minutes. Cool before decorating.
  6. For the chocolate topping, melt the Raw Halo bars with the zest of 1x lemon for an extra kick.
  7. Drizzle over in desired pattern and eat when set, or warm and melted.

For more recipes like this one, please visit the Raw Halo website!

Immunity Boosting Curry


This is the perfect winter warmer! It’s super easy to make but packed full of amazing flavours and so much skin goodness! LoveRaw’s Immunity blend is made up of; turmeric, maca, ginger, cardamom, cinnamon and black pepper, giving the recipe an extra nutritional kick to any healthy savory snack.

Serves: 4-5

Ingredients
1 sweet potato
½ butternut squash
1 white onion
2 cups of chopped kale
3 cloves of garlic
1 tin of coconut milk
1 tin of chopped tomato or passata
1 cube of vegetable stock
2 red chillis
1 piece of fresh ginger (about a thumb size)
1 tsp of coriander powder
1 tsp of cumin powder
1 tbsp of LoveRaw Immunity blend
1 tsp of coconut oil
A bit of water if needed
Salt & pepper to taste

To serve:
Brown rice or quinoa
Fresh chopped coriander

Method:

Heat up the coconut oil in a large pan. Chop the onion, ginger, fresh chilli and garlic as finely as you can and add them to pan. Cook on a medium heat for about 5 minutes until the onion is soft and translucent.

In the meantime peel and chop the sweet potatoes and butternut squash.

Add the cumin and coriander powder to the pan and give it a good stir. Cook for another minute. Add the chopped sweet potatoes and butternut squash. Stir again. Add the stock cube, coconut milk and tinned tomatoes. Give it a good stir and add a bit of water if needed. Put the lid on and bring the curry to a boil then turn the heat down to a simmer and let it cook gently for 30 minutes.

Once the sweet potatoes and butternut squash are soft fold in the chopped kale and turn off the heat. Add the LoveRaw Immunity blend and stir everything well together.

Recipe by ELISA ROSSI aka @happyskinkitchen for LoveRaw  

Fermenting for Flavour – Transforming Vegan Snacks

by Joey O’Hare, Director of High Mood Food & @joeyscooking

A common criticism I hear of vegan snacks and food is that it is somewhat bland, or that its flavour profile is a little flat and unexciting. Even with my love of veggies and part-time vegan diet, I can accept this point (at times!). One may be satisfied nutritionally and physically after a plant-based meal or vegan snack, but can often be left wanting more… not ‘more’ in terms of indulgence, but ‘more’ in terms of intensity and complexity of flavour, and of satiating deliciousness. Flavour and pleasure are totally key to a to a positive relationship with food!

And here is where I believe fermentation comes in… with all guns blazing! With a little salt, time, and microbial activity humble raw vegetables are entirely transformed, and so to is a plant-based larder, for even the most unassuming of ferments offer a beguiling complexity of flavour.

Taking part in “Veganuary” last year showed me how powerful that distinctive tang of lactic acid bacteria is – that grown-up healthy snack – in transforming any fridge–forage salad or quick stir-fry from basic to complex. In their essence, fermented foods are flavour enhancers and, in my opinion, vegan cooking’s closest ally; ‘adorners of plainer foods’, writes Sandor Katz (my hero, and the definitive voice on fermentation!). Spiced fermented cauliflower, for example, rustled into a salad with a little brown rice and baby spinach, belies the few seconds it takes or the humbled ingredients within. So, so much more than the sum of its parts, and deeply satisfying.

Beyond enhancing simple vegan snacks and suppers at home, my specialization into fermentation has led me to team up with Ursel Barnes, founder of High Mood Food. We are a healthy, vegcentirc café with a unique focus on fermented foods for gut health. We pack our nutritious, colourful salads with the probiotic benefits of our krauts and kimchis, and our kefir dips or kombucha vinegar dressings… The probiotic benefits of fermentation are numerous, but so too are the complexities of flavour. Pop in and have a taste!

If you are keen to learn more about fermentation please sign up to our newsletter (www.highmoodfood.com) where we share our latest recipes and offers, as well as our schedule of up-coming High Lates and Kulture Clubs (our in-store fermenting workshops!).

Amaranth and Green Lentil Patties – Gluten Free and Vegan Snack Recipe

Whether you’re throwing a house party or cooking for your family this weekend, we’ve got a delicious recipe idea for you that works perfectly as a canapé or as a base for a glorious veggie burger.

This recipe is made with one of our star ingredients, amaranth. This powerful pseudo grain was the staple of the pre-Columbian Aztecs. It’s one of a kind. Amaranth is packed with high-quality protein, minerals and vitamins. One cup of cooked amaranth grain contains roughly 9 grams of protein, an abundance of manganese, a good dose of magnesium, phosphorus and iron, and some vitamin B6. Amaranth grain is naturally gluten-free. Its properties support bone health, aid the digestive system and act as an inflammatory.

Amaranth grains are tiny, and when cooked, they get a kind of sheen and look almost like caviar. We’ve also used them in sweet puddings. You can cook amaranth just about the same way you’d cook rice. It has a very pleasant aroma, with nutty notes and slightly herbal taste. It’s somewhat sticky and similar to steel cut oats but way crunchier.

The flavour of the patties itself wasn’t that difficult to achieve but since we never deep fry, the texture is something we had to work on. Blending our no-meatballs mixture with amaranth gave them the right texture and crunchiness. Amaranth also refined them with a slightly peppery taste. It’s a perfect addition to a vegan snacks if you’re looking for those ‘meaty’ flavours.

Our patties are not only yummy, but can also be used in various dishes or as healthy snacks. For example, you can add them in a salad or shape into balls as a finger food. We also love to combine them with a sourdough bun and make a killer burger!

Serves 4, makes in 50 mins
100% plant-based, vegan, free from added sugar

Ingredients:

  • 2 medium carrots
  • 1 small bunch parsley
  • 1 cup cooked green lentils
  • 1/2 cup cooked Erbology amaranth grain
  • ½ cup breadcrumbs
  • 1 small red onion
  • 2-3 garlic cloves
  • 3 tbsp tamari soy sauce
  • Salt and pepper to taste
  • Pinch of thyme
  • Pinch of chili flakes
  • 2-3 tbsp grapeseed oil, for cooking

Steps:

First off, prepare your vegetables. Peel and shred the carrots. Finely chop parsley, onion and garlic.

Place all the ingredients except for amaranth grain in a mixing bowl. Mix well, squishing the mixture between your hands and making sure to break the lentils.

When the mixture starts coming together, add the amaranth. Mix it in with a wooden spoon.

Now it’s time to form the patties or balls, whichever you prefer. Take the desired amount and shape it accordingly. Place on a tray and prepare a pan.

When the grapeseed oil is heated, add about 3 patties and cook at medium heat for 2-3 minutes on each side.

About Erbology

Founded in London by siblings Irina and Victor Turcan, Erbology wants to inspire you to embrace a balanced way of living that nourishes your mind, body and soul.

The company creates healthy snacks, drinks, oils and recipe ingredients from powerful plants that complement each other.

Erbology was launched as a response to today’s fast-paced lifestyles, excessive consumption of processed foods and synthetic supplements, as well as intensive agriculture practices.

Erbology creates organic, gluten-free snacks, and is on a mission to create a positive impact on the world around us. Erbology is constantly digging up new ways to integrate nature’s marvels that can add a touch of excitement into our busy lives.

Erbology is stocked in the UK at retailers such as Daylesford, Revital Health, The Grocer and many more great independents. It is also available online on Ocado, Amazon Prime and www.erbology.co.

Exclusive recipe from Hollie Grant’s new book – The Model Method

Lentil dal, spiced roast cauliflower and mint yoghurt

by Hollie Grant

I love Indian food, and the more fragrant it is, the better. This dal has a few components but they are all well worth the effort. I love serving this on a large platter so people can help themselves to the accompaniments, or as a healthy snack when I need a pick-me-up in the afternoon.

Lentils are an incredible source of fibre, which helps to maintain a healthy digestive system. This recipe also contributes two portions of vegetables to your five-a-day and is a high source of fibre and a source of protein. The mint yoghurt cuts through the spices of the dal beautifully.

Serves: 3

For the dal:

350g red split lentils, rinsed

1 litre good-quality vegetable stock (low-salt if possible)

2 tsp turmeric

1 tbsp olive oil

2 tsp curry powder or garam masala

½ tsp cumin

seeds, crushed

½ tsp fennel

seeds, crushed

½ tsp coriander seeds, crushed

½ fresh red chilli, thinly sliced

1 large red onion, thinly sliced

4 garlic cloves, finely chopped

2 large carrots, grated

For the roasted cauliflower:

400g cauliflower, broken into mini florets

2 tbsp olive oil

2 tsp curry powder or garam masala, plus extra to serve

Freshly ground

black pepper

For the mint yoghurt:

4 tbsp Greek yoghurt

Large handful of fresh mint, chopped

Juice of ½ lemon

Preheat the oven to 160°C Fan (180°C/350°F/Gas Mark 4).

Rinse the lentils and place them in a large saucepan with the stock and turmeric. Bring to the boil, then lower the heat and simmer for 25–30 minutes, or until the lentils are soft.

Meanwhile, spread the cauliflower florets out in a large roasting tray. Drizzle over the oil, then add a generous grind of fresh black pepper and the curry powder or garam masala. Toss to coat and pop the tray in the oven for 20 minutes, turning the cauliflower florets halfway through.

When the lentils are almost done, heat the oil in a large frying pan over

a medium heat, add the spices, fennel, coriander and chilli and fry for

2 minutes until fragrant. Add the onion, garlic and carrots and fry for 5–6 minutes until soft, then reduce the heat to low.

Mix the ingredients for the yoghurt together in a bowl and leave to one side.

When the lentils are soft, add them to the onion and carrot mixture in the pan. Stir well, adding a little more pepper if needed. Divide between four bowls, and serve with the roasted cauliflower (sprinkle a little extra curry powder or garam masala on top, if you like) and mint yoghurt dressing on the side, for people to help themselves.

Tip:

You can swap the red lentils for any you have in your cupboard (the recipe also works well with green lentils) and use non-dairy alternatives for the yoghurt, if you prefer a vegan snack.

You can find lots of yummy recipes like this one in Hollie Grant’s new book Model Method.

Gluten Free Snack Recipe – Chocca-Roo-Brew miso porridge

Ingredients

  • 2 tea bags Joe’s Tea Co. Chocca-Roo-Brew
  • 2 cups of water
  • ½ cup plantbased mylk (coconut works well)
  • ½ cup gluten free oats (we love the sprouted Rude Health oats)
  • ½ cup buckwheat groats (we love planet organic sprouted) (can be subbed with quinoa / amaranth / millet )
  • 1 tbsp chia seeds
  • 1 tbsp organic miso (we use Clearspring brown rice miso)
  • 1 tsp maca
  • 1 tsp cacao powder
  • ¼ tsp organic date syrup
  • ½ tsp organic maple syrup
  • Large handful of spinach
  • Optional (1 x scoop of natural / vanilla plant based protein powder)
  • Toppings: spinach leaves, nut butter, toasted nuts, hemp seeds, coconut yoghurt, maple drizzle, granola

Method

Brew your tea bags in 2 cups of boiling water and leave to brew for 5-10 minutes. You can do this in your porridge pan if you like to save on washing up! Remove your tea bags and let the liquid simmer in the pan on a low-medium heat. Add all your ingredients, bar your plantbased mylk and spinach, and stir well. Leave to cook for 10-15 minutes or until the grains are to your liking – we like ours still with a little “bite to them”. Towards the end of your cooking time scrunch up your spinach and using scissors, cut into shreds into the pan. Add your mylk and stir well. Add a tiny pinch of sea salt or pink himalayan salt. Cook for a further minute or so.

Pour your porridge into your favourite breakfast bowl and top with whatever you fancy. Cashew butter, coconut yoghurt and toasted nuts work well for this recipe. We love having this healthy gluten free snack on a chilly day.

Drinkable and Decadent Vegan Snack – Rainbow Milkshakes

A sure way to shake up your wake up this weekday morning. Or perhaps you’re in need of a sweet but healthy snack? Here at Lifebox, we love reaching for Rude Health plant milk’s when concocting a mouthwatering vegan snack. To make each recipe, simply blend ingredients together and enjoy!

Chocolate Peanut Butter Shake

Ingredients

100ml Rude Health Hazelnut Drink
1 heaped tsp cacao powder
1 tsp peanut butter
100ml water
Handful of ice
½ scoop of dairy free coconut ice cream
Honey or maple syrup to sweeten (optional)

Dirty Turmeric Shake

Ingredients

Scant 1 tsp ground turmeric
1 heaped tsp coffee granules
150ml Rude Health Almond Drink
50ml water
Grind of black pepper
Honey or maple syrup to sweeten (optional)
Handful of ice
½ scoop dairy free coconut ice cream

Charcoal Maca Coconut Drink

Ingredients

½ tsp charcoal powder
1 tsp maca powder
100ml Rude Health Coconut Drink
50-100ml water
Few drops of maple syrup/honey to sweeten
Handful of ice
½ scoop dairy free coconut ice cream

Strawberry Chai Shake

Ingredients

2 strawberries
150ml Rude Health Ultimate Almond Drink
50ml water
Handful of ice
½ scoop dairy free coconut ice cream
1 teaspoon chai syrup