These no-bake almond cherry bars are a super easy, delicious treat that all the family will love! Perfect in lunchboxes for the kids or as a grab-and-go snack, they're full of natural ingredients and taste divine. Enjoy!
Recipe by Amie Forster.
Makes 12 | Prep time: 10 minutes | Chill time: 1 hour
- 2 Cups Oats
- ½ Cup Almond Butter
- ½ Cup Fresh Cherries (de-stoned)
- ¼ Cup Maple Syrup
- ½ Cup Almonds
- ½ Cup Desiccated Coconut
- Mix oats, almonds and coconut in a bowl; add maple and peanut butter and mix well.
- Add cherries and mix again until all oats and coconut have stuck with the wet ingredients.
- Place in a medium baking tray and freeze for a minimum of one hour.
- Remove from freezer and cut into bars.
- Store individually in the freezer for up to one month.
We live in an age where food wastage is unprecedented and the modern conveniences of pre-packaged foods combined with ever shortening expiry dates means we throw away and waste a third of all food produced worldwide. Take a look at how you can eat healthily and cut back on waste, two things very close to our hearts here at Sundried.
Be savvy with expiry dates
Unfortunately, for those trying to stick to healthy eating it's the fresh fruits and vegetables which expire the quickest while the artificial junk food lasts for months or even years thanks to its many additives. However, it's important to be savvy when it comes to expiration dates so that you don't waste food for no reason.
Many foods have 'sell by' dates as well as 'use by' dates. The sell by date is simply a marker for the supermarket or store and you don't need to throw away the food by this date. Even some expiration dates can be taken with a pinch of salt as the food will last a lot longer, especially if refrigerated in some cases. You can also freeze foods which are close to their expiration dates to help them last longer.
Tip to reduce food waste: Don't throw away food simply because it's close to, on, or past its expiration date.
Use your common sense to decide when a food is past its best rather than sticking rigidly to expiry dates
Avoid pre-packaged foods
Enter any supermarket and the closest aisles to the door are always packed with pre-packaged food. Shops are now selling ready-made everything from packaged smashed avocado to stir fry kits with packaged chopped vegetables.
Many of these packaged foods are more expensive than their whole food counterparts because you are paying for convenience. But do you really need to buy smashed avocado in a plastic packet? Can't you just buy a whole, fresh avocado with no packaging whatsoever and smash it yourself?
These pre-packaged foods are adding single-use plastic unnecessarily and causing a lot of damage to the planet as well as being more costly to you as the consumer!
Tip to reduce waste: Always choose fresh, whole foods and don't put them into single-use plastic bags – they have their own natural packaging in the form of skin!
Why buy avocado in a wasteful plastic packet when an avocado comes in its own natural, biodegradable skin?
Make use of leftovers
A lot of food waste is caused because we cook too much and then throw away what we can't eat. Instead of making huge portions according a recipe and then throwing away what you can't eat, you can save the leftovers to have for lunch or dinner the next day or even for the rest of the week.
Planning your meals for the week ahead is a great way not only to reduce food waste but also to improve your health. By having a meal plan in place, you are less likely to just grab a ready meal or order a takeaway. You can make sure you have the right ingredients from your weekly shop and then eat everything you make without wasting any.
Tip to reduce waste: Plan your meals at the beginning of the week and use leftovers for lunch or dinner the next day.
Make use of store cupboard staples and canned food
So many people are guilty of grabbing a plastic bag of pre-packaged lettuce, never eating it, then throwing away the slimy remains at the end of the week. You need to be realistic with your meal plans and make use of food that can sit in your cupboard indefinitely. Many of the most healthy foods will last for a very long time; foods like rice, pasta, quinoa, and oats. Other foods such as beans, peas, and chickpeas can be bought in cans and will also last months if not years in your cupboard. Just eat them when you want and no need to waste anything!
If you have bad skin, it can really affect your confidence and make you feel like you need to do something about it. There are unlimited beauty products and brands out there that promise clear skin through a skincare routine, but in reality no matter what beauty products you use, achieving radiant, glowing skin really is down to diet and lifestyle. We take a look at the best food fixes for bad skin and what you should eat in order to improve your appearance naturally.
Matcha Green Tea
Drinking 10 cups of green tea a day definitely isn't realistic for everyone. It can have a bitter taste and will leave you running to the restroom every 5 minutes. However, a scoop of matcha green tea powder has all the same health benefits in one convenient shot, plus you're getting the whole leaf and all its added benefits. I add it to my daily homemade protein smoothie for a quick energy boost and vitamin top-up. Matcha green tea contains 137 times more antioxidants than regularly brewed green tea and these are great for eliminating free radicals in the body. Why's this great for your skin? It reduces the signs of ageing and will leave your skin looking radiant and glowing. It also contains high levels of selenium, which protects your skin cells from natural damage and also reduces the appearance of wrinkles.
If any food deserves the label 'superfood' it's spinach. Spinach is rich in indol-3-carbinol which stimulates enzymes in the liver to boost your body's natural detoxifying process. It is also proven to balance your hormones which can reduce bloating in the face as well as improving the appearance of acne.
Raspberries have anti-inflammatory properties which can reduce the appearance of swelling in tired, fatigued skin. They are rich in both Vitamin C and Vitamin E which can enhance the skin's appearance as well as reducing the effects of ageing.
Health and fitness can be a tricky minefield to navigate as advice is always changing and something that is considered healthy one week can be demonised the next. We bring you our top 4 foods that are and always will be good for you and should be staples in your diet.
1. Forest fruits: strawberries, blueberries, blackberries
Most people will agree that fruit is healthy and is very good for you. Various fruits have health benefits ranging from anti-inflammatory properties, promoting healthy skin, hair and nails to helping keep you regular thanks to the fibre content. However, some fruits are vastly more healthy than others and sugar in fruit is always a controversial topic.
Some fruits contain a lot of sugar and not much else – not many vitamins or minerals and therefore do not have the health benefits of others. Take plums for example, they contain 10g of sugar per 100g (roughly 7g of sugar per plum) and only 1g of fibre. They do not contain any calcium, vitamin D, Iron, Vitamin B6 or Magnesium and they only contain tiny amounts of Vitamin C and Vitamin A. Therefore, from a purely health-based perspective, there is not much point eating them.
This is where forest fruits come in and why they are top of our list. Fruits like strawberries, blueberries and blackberries could be considered the healthiest fruits out there due to their superior vitamin and mineral content, relative low sugar content (compared to other fruits), and high fibre content. Take strawberries for example, they contain only 5g of sugar per 100g, so half that of plums. They also contain 100% of your daily recommended intake of Vitamin C per 100g. Meanwhile blueberries are packed full of antioxidants which are proven to be great for your health as they offset the negative effects of oxidisation on our bodies (kind of like how rust affects metal).
So, if you're keen on fruit and want to make it part of your healthy lifestyle, opt for these forest fruits and you'll be on to a winner.
2. Dark green vegetables: spinach, broccoli, kale
Another group of foods which are objectively great for your health and can be eaten in abundance is dark green vegetables. Foods like spinach, kale, and broccoli are unrivalled in their health benefits and you should definitely add them to your diet.
In this modern age, it can be easy not to get enough Iron into your diet. For women especially, Iron is vital for health as it keeps your energy levels up and boosts your immune system as well as helping to maintain a healthy blood pressure. Dark green leafy vegetables like spinach and kale are thoroughly rich in Iron and will help you feel energetic and full of life, not to mention keeping your blood healthy too.
These dark green vegetables are very low in calories for their volume so you can load up easily without worrying about high sugar or calorie content. Additionally, spinach is as rich in calcium as dairy despite products like milk and cheese being marketed heavily for this benefit. Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure.
Guidelines state that we should try to eat one or two portions of oily fish per week due to the health benefits. Oily fish such as salmon, mackerel, and tuna are rich in Omega 3 fatty acids which are great for heart health as well as being a good source of Vitamin D.
Other types of fish include white fish such as cod, plaice, haddock and tilapia. White fish is low in fat and high in protein making it a healthy choice and could even be better than fatty meats like beef.
Shellfish such as prawns, lobster, mussels and scallops are rich in minerals such as selenium, zinc, iodine and copper which can promote a healthy immune system, prevent high blood pressure, and promote increased brain function.
Fish is one of the healthiest foods on the planet due to its low fat content, rich mineral content and high protein content.
Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants. Studies show that oats and oatmeal have many health benefits including weight loss, lower blood sugar levels and a reduced risk of heart disease.
- 80g whole chia seeds
- 20g cocoa powder
- 125ml oat milk
- 20ml maple syrup
- 30g Pulsin Cacao Maca Supershake Energy Blend
- 30g Peanut Butter of choice
- 375ml water
- To serve...peanut butter, dark chocolate shavings, yogurt or non dairy alternative of choice!
- Place all ingredients into a large jug. Give everything a good stir, place into the fridge and leave to sit for one hour. Stir up to ensure the chia seeds aren’t clumping up and then return to the fridge for 3 hours or overnight.
- Place the mixture into a high speed blender; you will not be able to create a smooth pudding in a food processor.
- Blend for 5 minutes until the pudding is thick and smooth.
- Divide between serving glasses or bowls and top with desired toppings. Can be kept in the fridge for up to three days.