• Healthy Sugar Free Banana Bread Recipe

    Healthy Sugar Free Banana Loaf Recipe

    Sundried ambassador Anne Iarchy is a personal trainer and nutritionist. She shares with us her deliciously healthy sugar-free banana loaf recipe.

    Truly sugar-free banana cake

    A few weeks ago, I was working at the Woburn Tri for Life, and at the end of a very successful day, we had masses of bananas left. After eating a banana a day for a few days, the rest of the bananas I took home were a little too ripe to my taste (I do like them just yellow from green), so I decided to bake a banana loaf.

    I have two recipes, one with sugar and butter, one with coconut oil and dates, but I really wanted one with no sugar at all. After all, ripe bananas are very sweet. I did some research on the internet, and I was really surprised to see how many recipes came up “pretending” they were sugar-free, but just swapping the sugar to honey, maple syrup, or agave syrup and other sweeteners.

    Although honey is healthier than sugar (and that depends on the amount of processing of the honey), it has the same effect on blood sugar levels and insulin release than sugar.

    Here is my truly sugar-free banana loaf recipe which still tastes amazing and is much healthier than any other you will find.

    Raw ingredients healthy snack

    Ingredients:

    6-7 overripe bananas, previously frozen and defrosted

    1/4 cup melted coconut oil

    2 eggs

    2 teaspoons pure vanilla extract

    2 cups of gluten-free self raising flour (this is what I used but self-raising flour will work fine too)

    2/3 cup of walnut pieces

    Method:

    Preheat oven at 190C (Gas Mark 5)

    Lightly grease an 8x4" cake tin

    In a bowl, mush the bananas, mix the eggs, vanilla and coconut oil, till properly mixed.

    Slowly add the flour bit by bit and stir well.

    Stir in the walnuts

    Pour into the tin, decorate with some walnuts if you want to.

    Put in the oven to bake for approx 1 hour, until a toothpick inserted comes out dry.

    Cool before slicing.

    The cake came out moist and it was definitely sweet enough.

    A slice of the cake makes a lovely healthy snack.

    It keeps well for 4-5 days covered in foil.

    Posted by Alexandra Parren
  • How To Cook Quinoa

    Quinoa is a popular grain that is high in fibre and protein and is also gluten-free, making it the perfect carbohydrate alternative for those suffering from Coeliac disease. We explore quinoa's true health benefits and instruct on the best way to cook quinoa. 

    how to cook quinoa instructions step by step guide

    How do you say quinoa?

    First and foremost, it's a good idea to know how to pronounce the word 'quinoa'. Most people who have never heard it said out loud before would think it's pronounce 'kwi-noah' but it's actually pronounced 'kee-nwah'. Now you can ask for it at the supermarket without worrying about saying it wrong!

    What are the health benefits of quinoa?

    Quinoa is a grain and whole grains are packed with nutrients such as protein, fibre, vitamins, and anti-oxidants. Quinoa specifically is healthier than most grains and typically contains 4.4g of protein per 100g. Cooked quinoa is a relatively good source of fibre and contains more than brown rice. Quinoa also contains all essential amino acids which is unusual for a plant-derivative and perfect for those following a vegan or free-from diet. 

    How to cook quinoa

    1. First, rinse the dry quinoa in cold water to remove any bitterness.
    2. Pour boiling water into a saucepan and add a pinch of salt
    3. Once the water reaches a proper boil, turn down the heat and add the quinoa
    4. Cover and simmer for 15 minutes
    5. Once the quinoa is cooked, transfer to a bowl and allow to sit for 5 minutes so that it become lovely and fluffy
    6. Fluff it up with a fork and enjoy! Add to salads for a protein kick and extra nutrients. 
    Posted by Alexandra Parren
  • Spiced Paleo Blondies Recipe

    Spiced Paleo Blondies Recipe Sundried Natvia

    The paleo diet is one which causes a fair bit of controversy in the fitness world. However, at the heart of this regime is a fantastic ethos. The purpose of the paleo diet is not to consume any processed foods, thereby supposedly only eating things that a caveman or cavewoman would have eaten. Some people may argue that there are various fruits and nuts that cave people would not have had access to, but this is beyond the point. The goal is to avoid all processed and packaged foods, especially refined sugars and carbohydrates. To this end, the paleo diet is a very beneficial one and these spiced paleo blondies are absolutely delicious! They do not contain any unnatural ingredients; everything used to make them can be sourced from nature. Why not have a try of the recipe and let us know what you think?

    In this recipe, we used Natvia as a natural sweetener. Some artificial sweeteners on the market, such as those which are made from aspartame, can be very bad for your health and we would argue that it is always better to consume natural food products than artificial chemicals. 

    Why not have a try of the recipe and let us know what you think?

    Spiced Paleo Blondies Recipe

    Ingredients

    170g almond butter or smooth peanut butter
    2 large eggs
    2 tablespoons honey
    1 teaspoon vanilla extract
    1/2 teaspoon Natvia natural sweetener
    Pinch of sea salt 
    1/2 teaspoon baking soda
    1 teaspoon ground cinnamon

    Method

    1. In a large bowl, with a hand mixer, mix the nut butter until creamy
    2. Mix in the eggs, honey, and Natvia sweetener
    3. Add the salt, baking soda, and cinnamon
    4. Mix well with the hand blender until all ingredients are combined
    5. Transfer the batter into a brownie tin lined with baking parchment
    6. Bake at Gas Mark 3 for 12 to 15 minutes
    7. Serve and enjoy!
    Posted by Alexandra Parren
  • Healthy Vegan Brownie Recipe

    Healthy Brownies Recipe Sundried Protein Vegan Clean Eating

    Chocolate brownies are a classic indulgence. Soft, stodgy, and moreish - they can be a difficult craving to ignore! Which is why we're bringing you this fantastic healthy brownie recipe, which is vegan, gluten-free, sugar-free, and even high protein! It's a delicious recipe and will make the perfect post-workout snack without the guilt!

    Ingredients

    • 2 medium, overripe bananas
    • 113g smooth peanut butter 
    • 57g protein powder (use plant-based for vegan)
    • 28g cocoa powder

    Method

    1. Pre-heat oven to Gas Mark 4. Line a small square baking dish or skillet with parchment paper or grease well. Set aside. 
    2. In a large bowl, mash the banana with a fork and then mix in the peanut butter. Whisk until fully combined.
    3. Stir in the protein powder and cocoa powder with a wooden spoon. Pour the batter into the greased/lined pan.
    4. Bake for 12-20 minutes or until cooked through. 
    5. Cool for at least 10 minutes before cutting.
    6. Cover the leftovers and store in the fridge for up to 3 days. Enjoy cold or at room temperature!
    Posted by Alexandra Parren
  • Strawberry Cucumber Avocado Smoothie

    Strawberry Avocado Cucumber Smoothie Recipe Nutrition Sundried

    If you are like myself and many other people (especially with kids) you probably think that consuming your “five-a-day” is a bit of a chore. So to get on the back of the juicing bandwagon and try to give five-a-day a chance, we have been working on a variety of smoothie recipes to be consumed in addition your normal meals to provide a boost of vitamins and minerals.

    At Sundried, we do not recommend juicing as a method for weight loss, but rather for the nutrition and health benefits to supplement your training and healthy diet. One of the benefits of making your own juice is that it will stay fresh rather than losing its nutrients from being stored for long periods of time. Also, you can modify the ingredients to really suit your taste and maybe even experiment with new flavours. Your children will enjoy helping you make them and I'm personally amazed at how we can convince our daughter to consume vegetables by calling the smoothie ‘green chocolate’.

    Strawberry Cucumber Avocado Smoothie

    Personally if the juice contains just vegetables I will not enjoy the flavour and it feels more like forcing medicine down rather than having a refreshing smoothie. By adding in some fruit you end up with a delicious tasting drink. It's true that you are better off eating fruit and vegetables rather than drinking them as the juicing process means you lose many of the nutrients, but the reality is I don't get close to my five day through just eating fruit and veg, so adding a green smoothie into my diet really helps. It's also important to remember that the majority of your five a day should be green vegetables as opposed to just fruit.

    So what’s in it?

    In this particular juice we have

    • 500 grams of strawberries
    • 1/2 a cucumber
    • 1 avocado
    • ⅓ cup chia seeds (soaked in water)
    • a pack of baby spinach
    • 500ml of apple juice (you can use almond milk or coconut water if preferred),
    • A good handful of ice
    This recipe will make 4 really generous servings.

    StrawberriesCucumberFlax SeedsBaby SpinachAvocado

    Nutrition Information

    Per 100g

    Energy Kcal

    Fat (g)

    of which Saturates Fat (g)

    Carbohydrate (g)

    of which Sugars (g)

    Fibre (g)

    Protein (g)

    Salt (g)

    Total Weight (g)

    Baby Spinach pack

    29

    0.8

    0.1

    1.6

    1.5

    2.1

    2.8

    0.03

    115

    Strawberries 500 gms

    33

    0.3

    0

    8

    4.9

    2

    0.7

    0.01

    500

    1/2 Cucumber

    16

    0.1

    0

    3.6

    1.7

    0.5

    0.6

    0.02

    150

    Cup of Chia Seeds

    486

    31

    3.3

    42

    0

    34

    17

    0.16

    85

    Apple Juice 500 ml

    46

    0.1

    0

    11

    10

    0.2

    0.1

    0.04

    500

    Avocado

    160

    15

    2.1

    9

    0.7

    7

    2

    0.07

    215

    Totals

    Baby Spinach pack

    33.35

    0.92

    0.115

    1.84

    1.725

    2.415

    3.22

    0.0345

    Strawberries 500 gms

    165

    1.5

    0

    40

    24.5

    10

    3.5

    0.05

    1/2 Cucumber

    24

    0.15

    0

    5.4

    2.55

    0.75

    0.9

    0.03

    Cup of Chia Seeds

    413.1

    26.35

    2.805

    35.7

    0

    28.9

    14.45

    0.136

    Apple Juice 500 ml

    230

    0.5

    0

    55

    50

    1

    0.5

    0.2

    1 Avocado

    344

    32.25

    4.515

    19.35

    1.505

    15.05

    4.3

    0.1505

    Total

    1209.45

    61.67

    7.435

    157.29

    80.28

    58.115

    26.87

    0.601

    Energy Kcal

    Fat (g)

    of which Saturates Fat (g)

    Carbohydrate (g)

    of which Sugars (g)

    Fibre (g)

    Protein (g)

    Salt (g)

    Per Serving

    302.36

    15.42

    1.86

    39.32

    20.07

    14.53

    6.72

    0.15

     

     

    Posted by Daniel Puddick