• Peanut Butter Chocolate Chia Protein Mousse Recipe

    Chocolate chia protein mousse healthy dessert recipe

    This healthy dessert recipe by Peachy Palate for our friends at Pulsin is sure to make your mouth water and satisfy those sweet cravings!

    Ingredients

    • 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!

    Method

    1. 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.
    2. Place the mixture into a high speed blender; you will not be able to create a smooth pudding in a food processor.
    3. Blend for 5 minutes until the pudding is thick and smooth.
    4. Divide between serving glasses or bowls and top with desired toppings. Can be kept in the fridge for up to three days.

    chocolate PB protein mousse Peachy Palate healthy dessert recipe Pulsin

    Posted by Alexandra Parren
  • 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
  • Chocolate Orange Protein Pancake Recipe

    protein pancakes

    Do you struggle to get enough protein into your diet? Did you buy an expensive protein powder and have no idea how to introduce it into your diet? Or just looking for a new and healthy breakfast to replace that boring cereal? Protein pancakes are a quick and easy way to have a highly nutritious and tasty breakfast! Here is one of our favourite recipes!

    Ingredients:

    • 1 sachet of Wheybox chocolate orange whey protein
    • 50g egg whites
    • 1 medium-sized overripe banana
    • 1 teaspoon baking powder

    Method:

    1. Use a hand mixer to blend up all the ingredients until well mixed.
    2. Heat some coconut oil in a pan and tip in your pancake mix, 1 heaped tbsp at a time.
    3. Leave to cook for a couple of minutes. These pancakes don't use flour so they are slightly more fragile than usual, therefore you should cook the other side by folding them in half into a half moon shape!
    4. Leave for another couple of minutes then pile on your plate and top with yogurt, nut butter and popcorn!

    Thanks to the banana, these pancakes have a soft texture and are naturally quite sweet.

    Posted by Alexandra Parren
  • What Is The Whole30 Diet And What Can You Eat On It?

    We take a closer look at the popular Whole30 diet which was created by husband and wife team Melissa and Dallas Hartwig. What is it and what can you eat on it? These questions and more answered below.

    THE WHOLE30 DIET WHAT IT IS AND WHAT YOU CAN EAT

    The Whole30 diet is not primarily a weight loss diet, instead it is an 'elimination' diet which aims to identify 'triggering' foods which may be stopping you from feeling at your best. Is bread making you bloated? Could dairy be the reason you can't sleep at night? The Whole30 diet sets out to answer these questions for you and weight loss and wellness may just be happy side effects. 

    The bad news is that because of the nature of elimination diets, the Whole30 diet can be tough to follow as it means giving up a lot of your favourite foods. Withdrawal symptoms can become rampant meaning if your willpower isn't strong enough you could cave in and end up binging, which is even more unhealthy than eating your favourite treats in moderation.

    The number 30 in the name Whole30 refers to the number of days you are expected to stay true to the diet. This means it is not a complete lifestyle change and is not something you should adopt long-term. You are supposed to slowly re-introduce the potential trigger foods after the 30 days so that you can identify which (if any) are causing you issues. For example, if you eliminate dairy from your diet and for the 30 days you can sleep well and once you re-introduce it you go back to having insomnia, it's a fair sign that dairy doesn't agree with you.

    What can you eat on the Whole30 diet?

    what can you eat on the whole30 diet

    Eat real food.

    You're encouraged to eat meat, seafood, and eggs as these are reliably sources of protein and essential amino acids. You are also encouraged to eat plenty of vegetables as well as some fruit. Plenty of natural fats such as avocado, nuts and seeds, and you're allowed all your favourite herbs and spices. 

    The point is to stick to 'real' natural foods which don't contain any chemicals or ingredients your can't pronounce, or better yet foods that don't even have a nutrition label because they're whole, non-packaged foods. 

    No: Avoid for 30 days.

    • Do not consume added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
    • Do not consume alcohol, in any form, not even for cooking. (And ideally, no tobacco products of any sort, either.)
    • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Again, read your labels.
    • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
    • Do not eat dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
    • Do not consume carrageenan, MSG, or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
    • Do not consume baked goods, junk foods, or treats with “approved” ingredients. Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is totally missing the point of the Whole30, and will compromise your life-changing results. These are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.

    Some specific foods that fall under this rule include: pancakes, waffles, bread, tortillas, biscuits, muffins, cupcakes, cookies, brownies, pizza crust, alternative flour pastas, cereal, or ice cream.

    No commercially-prepared chips (potato, tortilla, plantain, etc.) or French fries either. However, this list is not limited strictly to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgement with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. 

    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