Helen Swift - Vitality Goddess
Read testimonial »
|Tags||nutrition recipe pilates hormones wellness massage lifestyle 3rd age baking mind set post natal menopause power plate breakfast meditation post-natal womens health mindset lifetsyle pelvic floor show all posts|
Showing all posts tagged: baking
I love this time of year for baking. We've been getting our pinnies on & baking the evening away with my boy, ready for the relatives to arrive.
1st up on our list is the quinoa flapjack. Pronounced keen-wa & naturally gluten-free (it's actually a seed). It's a great swap if you don't do oats & has way more protein (great for feeling satisfied for longer).
I love that quinoa is high in magnesium. Magnesium is a powerful de-stressing mineral, which is also great for sleep. I thought that would be a great combo this time of year!
I hope you enjoy baking this quick recipe as much as us! If you do try it out, be sure to tag me @vitality_jana on Insta or tag me on Facebook. I always love seeing your creations.
Our Calming Quick Quinoa Flapjacks
Makes 8. Takes 25 mins.
- 1 mashed banana
- 1 cup quinoa flakes
- 2 tbsp Chia seeds
- 2 tbsp almond nut butter
- 2 tbsp non-dairy milk
- 2 tbsp coconut oil
- 1 tbsp cacao butter
- 1 tbsp cacao powder
- Preheat oven to 180 degrees c.
- Mash the banana in a bowl.
- Add the quinoa, Chia, but butter and milk. Add more milk if the mixture isnt spreadable.
- Bake in a lined tin for 15 minutes or until you can stick a knife in and it comes out clean.
- To make the topping, either melt a dark chocolate bar, or, melt the coconut, cacao butter and powder gently on the hob.
- Once the flapjack has cooled, pour the chocolate topping in top & pop in fridge.
Eat within 3 days or freeze for up to 3 months
If you enjoy this please share this with your friends! If you bake it let me know by tagging me @vitality_jana on insta
If you liked this recipe, I bet you will love our free 5 day challenge happening in the New Year...I'm so excited for this one! Join by clicking the image below:
Hands up who loves a bit of jam in their biscuit?
With these beauties your family will never know they are the healthy version :-)
Crowned as my little boys favourite, these cookies can do no wrong. I hope you enjoy them too. If you know someone who loves a biscuit, or has a sweet tooth but is looking after their hormones, please do share this on facebook & I'll send lots of love your way.
This is a treat with benefits...it tastes so good, whilst secretly being packed with fibre from the oats & banana, omega 3 from the chia seeds & anti-oxidants (AKA beautiful skin goodness) from the berries.
Merry Christmas to you
- (2 cups berries, 2 tbsp chia, 1 tbsp honey - will make extra)
Brownies have to be my go-to treat if I really want to indulge. I do think the biggest mistake in healthy living is not having indulgences!
If we live by an 'all-in' diet plan, when we fall off track, we really fall off track!!
Does that sound familiar?
I can't tell you how many ladies I talk to who feeling guilty about a treat they had. The guilt often leads to feeling overwhelmed with the strict regime they had, and it all goes out the window.
So I propose a new way of thinking. I'm hoping this will be a fresh outlook on the Christmas season:
1. Plan your indulgences
Yup, you heard right. Not only can you indulge, but you can also plan them in!! Yey! By knowing that you've got the buffet coming up, and accepting that the chocolate cake is on the menu, you can relax and say yes to it. Because when you plan for it, you can pack in nutrients leading up & after it. Piling on the veggies in the meals before and after your night out CAN and DO help you to stay on track on the whole.
2. Spend time with the indulgence
Rather than eating it so quick to avoid the guilt, how about savouring every mouthful? Can you put your fork down between bites, and really enjoy it? (I bet you actually won't need as much either as your brian will register what you are doing & be satisfied)
3. Bake it yourself
And take it along to the party!
This way you can choose low glycemic options easily & healthy can still taste delicious! These are my Gooey brownies! I hope you love them just as much as I do. If you bake them, please give me shout out #vitalitycentre or tag me @VitalityCentre
These are by far our most popular of all the recipes this Season!
We are always on the hunt for how to make healthy treats taste delicious...and this is by far the most popular treat available after the classes here at Vitality.
We wanted to encompass all the ingredients that provide as much nutrition as possible, and in keeping with the season...help ease our digestive tract too. You will see in this recipe we use the 'Cleanse Powder' from Neal's Yard as it is a fabulous blend of:
- Flax seed - a wonderful phyto-oestrogen which is great especialy in the 1st 14 days of our cycle, and daily through menopause
- Chia seeds - which detoxify us & help us poo.
- Psyllium husk - again, a wonderful fibre that helps us go to the loo.
- See the theme here....
These little beauties also have a very low form of sugar in the way of brown rice malt syrup. Brown rice syrup tastes as sweet as maple syrup, but is lower in sugar, and prevents the call of insulin. Insulin is our fat storage hormone, so where we can eat lower glycemic we are really helping our body to stay lean.
Let me know how you get on making these (or pop by Vitality for the fresh ones we've been batching up ready for Christmas presents!)
Nothing says Christmas like the smell of gingerbread baking! I am on a little mission this Year, to bake treats that taste so good, yet have zero of the guilt involved.
Do you ever find the sweet treats irresistable, you don't want to miss out, but also you know your energy, skin & hormones tell a different story in the hours & days after sugar?
With just a few swaps of ingredients, & some clever little tweaks, we had a lovely afternoon baking these goodies, and I'm so happy to share them with you.
Christmas Gingerbread Cookies