Banana Chocolate Brownie

This is the kind of recipe you want to remember when you end up with several overly-ripe bananas. It is so simple, yet really yummy! And it is sugar free and dairy free!

 

Ingredients:

  • 3 ripe bananas
  • 2 medium eggs
  • 1 scoop of shake / oat apple fiber / beta heart powder
  • 2 tbsp cocoa powder
  • 2 tbsp coconut flower

 

 

Directions:

  1. Preheat the oven to 180°C.
  2. Mash bananas in a bowl.
  3. Add a school of shake / oat apple fiber / beta heart powder.
  4. Add 2 eggs and mix everything together.
  5. Add cocoa powder and coconut flower and mix well.
  6. Put a baking paper in a baking tray and spread the mixture evenly.
  7. Bake at 180°C for 30mins.

Enjoy!

2 Simple Desserts to Warm You Up

It’s getting more and more chilly, and in this kind of weather it is good to have some simple recipes to satisfy your craving. These two recipes are suitable as breakfast, snack or dessert.

Both recipes are refined sugar free and lactose free, however they contain eggs.

 

Mug cake

Ingredients:

  • 1 egg
  • 2 tbsp sunflower oil
  • 1 tbsp coconut flower
  • 1 tbsp ground almonds
  • 1 tbsp cocoa powder
  • pinch of baking powder
  • Optional: maple / carob/ date syrup if you got a sweet tooth

Directions:

  1. Crack an egg into a mug and whisk it with a fork.
  2. Add sunflower oil and mix together.
  3. Add coconut flower, ground almonds, cocoa powder and baking powder in the mug and mix everything together to get a doughy texture.
  4. Put in a microwave on HIGH for 2mins.
  5. Once done you can add some fruits on top. Enjoy!

 

Scrambled egg white with banana

This recipe was inspired by one of my FAB in 8 weeks clients. 

Ingredients:

  • 1 ripe banana
  • Egg white from 1 egg
  • 1tsp coconut oil
  • Pinch of cinnamon
  • Optional: nuts, fruits etc.

Directions:

  1. Heat a pan with coconut oil.
  2. Cut the banana into pieces and add to the pan.
  3. Add a bit of cinnamon. Optionally add chopped nuts.
  4. Once banana is nice and soft add the egg white and mix till you have mushy texture.
  5. Serve on its own or with some nuts / fruits. Enjoy!

 

 

Raw Chocolate Hazelnut Fudge

Do you have a sweet tooth? Do you like nuts? Do you like chocolate? Do you like Nutella? Then you will love this dessert! It is simple, fast and delicious!

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INGREDIENTS:

  • 100g ground almonds
  • 100g ground hazelnuts
  • 50g cashew nuts
  • 4 tbsp cocoa powder
  • 1 tbsp cacao nibs
  • 1 tsp vanilla extract
  • 4 tbsp carob / date / maple syrup
  • 100ml coconut oil melted
  • chopped hazelnuts and chopped almonds for decoration
  • Cacao nibs for decoration

Note: You can get whole nuts and ground them at home. I prefer to buy ground nuts as it just makes things easier.

DIRECTIONS:

  1. Melt the coconut oil in a microwave.
  2. Put almonds, hazelnuts and cashew nuts in a blender / food processor and blend all together.
  3. Add the cacao nibs, cocoa powder, vanilla extract, carob syrup and melted coconut oil in a blender and blend till everything mixes together.
  4. Line a tray/ dish with a baking paper or a foil.
  5. Pour the mixture into the dish and spread out and smooth the top.
  6. Decorate with chopped hazelnuts and chopped almonds and cacao nibs.
  7. Place in a fridge for 30mins, or in a freezer for 15 mins.
  8. Remove from the dish and cut into squares.

    Enjoy!

  9. Raw chocolate hazelnut fudge

Day 2 Intermittent Fasting

My eating window of day 2 is closing and it is time to evaluate today.

Same as yesterday, I got up today and I had a cup of green tea instead of breakfast.

I had a client for personal training at 8am. When we finished at 9am I had a bit of urge to eat. I did not feel hungry in particular, I think it was more of a result of a habit. Usually when I have personal training clients within the morning, no matter if I exercise with them or if I just stretch, or if I do my own workout in the morning I would usually eat afterwards – either friend egg on toast, scrambled eggs, protein pancakes, sandwich with hazelnut chocolate butter and banana. So, it was quite interesting to observe how is my body programmed. However, I just had another cup of tea.

I broke the fast around 12.20pm with a shake – Herbalife Cookie & Cream shake powder with almond milk, 2 tsp of hazelnut chocolate butter and defrosted fruit mix (red currant, black currant, raspberries, blackberries).

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After lunch I went to Norwich city center with my husband to sort out some stuff in my banks. W walked by Patisserie Valerie and saw all those yummy looking cakes, I could not resist to have one. I must say that last two days I feel like I crave sugar much more. I usually do have sweet tooth, but feel like the urge is even stronger now. Will observe it the next few days if the trend continues or if it was just random two days of extremely sweet tooth.

We had dinner around 5.30pm, another recipe from Gousto Recipe Box – One pot easy lamb biryani made of lamb mince, green beans, basmati rice, sultanas and white yoghurt. Simple, easy, fast and tasty.

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I must admit I did not train past two days, however I am quite lucky that my dog gets me to walk every day. Every single day I walk around 5km on average, usually even more. I think a walk in the morning, no matter if you are fasting or not, is the best thing you can do to start your day.

Now it is time for me to head back to designing ads for the next issue of the Reepham and District Community news, and I should not forget my article as well. I got a gentle reminder today that I should send everything over by the end of the week. Well since we are travelling Thursday afternoon abroad I guess I better do everything latest tomorrow. At least one ad is done. What do you think?

Copy of Copy of Fab in 8 newspaper

Thai Style Pork Stir Fry

As you may have noticed I am a big fan of Hello Fresh. I love the fact that I receive a new recipe and all the ingredients I need. So I do not have to research the internet for recipes and most importantly I do not have to be searching the shops for specific ingredients.

Here is a recipe that was in my box this week – Thai Style Pork Stir Fry, you might want to give it a go.

Btw I like to tweak recipes, so you may find it is not 100% identical to the original Hello Fresh recipe.

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Time: 35mins

Ingredients (for 2 people):

  • 200g basmati rice
  • 1 chopped shallot
  • 1 chopped/grated garlic clove
  • 3 thinly sliced spring onions
  • 1 pack of green beans
  • 300g pork mince
  • 3 tbsp Ketjap Manis
  • 1 1/2 tbsp soy sauce
  • 1 red chilli pepper
  • 1 bunch of Thai basil
  • Olive / coconut oil
  • Water

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Directions:

  1. Boil water in a large saucepan. Add a bit of salt and add rice. Lower the heat and cook for aprox. 10mins
  2. Chop the shallot, peel and chop the garlic, chop the chilli pepper and thinly slice spring onions.
  3. Remove tops from the green beans, cut them in half. Put a splash of oil in a frying pan and stir-fry until tender (2-3mins) and them transfer to a plate.
  4. Add a splash of oil and pork mince, stir-fry until brown (6-8mins). Then add shllot, garlic, spring onion and chilli. Cook for 2-3mins until veggies are softened.
  5. Add beans to the pan. Stir in ketjap manis and soy sauce.
  6. Remove the pan from the heat and add some basil leaves.

Enjoy!

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If you would like to get your first Hello Fresh box with £25 discount then click here https://www.hellofresh.co.uk/offers/eqxmfn/?c=null 

New Recipes Inspiration

Looking to get some new inspiration for cooking?

I like to order the HelloFresh Box from time to time, just to try some new recipes. My usual style of cooking is “chuck everything you find in the fridge in preferable one pot” 😀 which is lovely, but sometimes you just need a change of flavors. And I do not like to search for recipes and then having to look for the ingredients in the shops. And that is what I like about HelloFresh – new recipes and you get all the ingredients delivered to your house.

So what is HelloFresh? You get your box with ingredients and a recipe card delivered to your home, and you can choose from variety of boxes:

  • Classic box for 2 to 4 adults where you get to select which recipes you want
  • Veggie box for 2 to 4 adults with vegetarian recipes
  • Family box for 2 adults and 2 children

I personally get the Classic Box with 3 meals for 2 adults and I chose the “Low calorie” option so I get recipes with around 600 kcal per portion, nice and light.

And you can choose how often would you like to get your delivery. I just get it every now and then, no need for a subscription (To do so you have to pause the delivery in your delivery calendar)

Click on this link to get £25 off your first order https://www.hellofresh.co.uk/offers/eqxmfn/?c=R93FAS

Stay Healthy this Summer

Summer is here – barbecues, picnics, ice cream, cocktails, refreshing soda drinks. As a personal trainer I often get asked this time of the year how to stay healthy in summer with all these ‘treats’ around us; how not to ‘over-treat’ ourselves, how not to over-eat and over-indulge.

Well, the most important thing to consider while choosing what you put in your body is your health of course, healthy diet contributes towards overall wellbeing. The second thing we have to consider is our goals – what are your health and fitness goals? The food choices will be different for everyone. I provide my clients will nutrition advice, but at the end I always tell them: ‘Eat according to your goals and be ready to deal with the consequences!’ E.g. if you are on a ‘fat loss’ journey, then avoid cakes and ice cream, unless they are home-made and sugar free, till you reach your goal. However, it is also very important to enjoy everything we eat. There is no point to have a cake, feel guilty about it and beat yourself up.

healthy-summer

Here are few tips for your healthy summer:

  1. Enjoy the outdoors. Walk when you can and play outside. Walk to your local store, replace driving with walking as much as you can. Spend time in the garden, do some gardening or go to the park to play football with your children.
  2. Preparation is the key!
    Going for a trip? Prepare your food at home and take it with you! If you know you are leaving the house for more than 2 hours make sure you take some snacks with you!
    What can you possibly take with you? Make a salad, add some falafel, eggs, nuts or berries in it to make it even more filling. You can also make some sandwiges, eg with avocado spread. You can also make a smoothie or a shake (if you are adding milk to your shake, rather use almond or soya milk). Also make sure you have some fruits and nuts with you.
  3. Eat on regular basis! We all know that especially kids are hungry all the time. And we should be eating on regular basis as well!
    It might sound like a cliche, but breakfast really is the key. Make sure you eat at least 5 times a day – breakfast, morning snack, lunch, afternoon snack and dinner. Make sure you always have something easy to make and snack on in your fridge and cupboards – stock up on fruits, veg, nuts, seeds, berries etc.
  4. Stay hydrated! Drink plenty of water! Always have a water bottle for yourself and your children in your bag!
    Bored of plain water? Infuse your water with fruit or herbs!
  5. Know what you eat! Make your own dressings and sauces! Sauces and dressings from a shop are usually high in sugar or sweeteners.

 

 

For more tips on nutrition and fitness visit my FB page www.facebook.com/TheFABTransformationCoach or my blog www.thefabtransformationcoach.com

 

Raw Blueberry “Cheesecake”

This was the first ever raw cake I made and it came out amazing! Whenever I see a good recipe on Facebook I send it via messenger to my husband so I do not lose it. And when I was contemplating about what cake to my for my stepsons’ birthday my husband insisted I made this one.

Let’s make the “cheesecake” word clear – it looks like a cheesecake but there is no dairy, it is a vegan cake. #dairyfree #lactosefree #refinedsugarfree #vegan

First I was a bit scared as I usually stick to baked cakes and avocado based “cream” layers, so I was afraid what if it did not come out nice, especially the cashew nuts “cheesecake” layers sounded very alien to me. However the cake was very straight forward to make, I tweaked it a bit, as I always do with any new recipes that I adopt. And my husband and my stepsons’ said it was the best cake I have ever made.

 

INGREDIENTS:

For crust:

  • 1/2 walnuts
  • 1/2 chopped almonds
  • 1/2 almond flakes
  • 1/2 pitted dates
  • 1/2 prunes
  • 1/2 tsp vanilla extract
  • 2 tbsp melted coconut oil

For layers:

  • 2 1/4 cup raw cashews soaked overnight
  • 1/4 cup carob/ maple syrup
  • 2 tsp vanilla extract
  • Lime juice from 3 – 4 limes
  • 1 tsp lime zest
  • 1 cup blueberries
  • Blueberries and strawberries for garnish

TO MAKE THE CRUST
1. Pulse ingredients in food processor/ blender until sticky crumbles form. (Add a splash of water/almond at the end if it needs help sticking.)
2.  Press crust into a parchment lined cake form.

LIME CHEESECAKE LAYER
1. The night before, soak cashews in a bowl of water. The next day, drain and rinse. Place cashews in food processor and blend for several minutes until smooth.
2. Scrape down sides and add lime juice, 1/4 cup sweetener, zest, & vanilla & blend again.
3. Stream in the melted coconut oil & blend until well combined. Taste and add more sweetener, if needed.
4. Scoop out enough of the cheesecake filling to cover the crust with about 1/2 to 1 inch of the white layer. Then set in freezer for 30 minutes to firm up.

BLUEBERRY CHEESECAKE LAYER
1. Add 1 cup blueberries to the remaining cheesecake in your food processor and blend until smooth. If your blueberries are tart, you may need a couple more tsp sweetener.
2. Spread the blueberry layer on top of lime layer and decorate with fresh blueberries and lime zest.

Cover with foil and set in the freezer for about 3 hours to firm up and then transfer to the fridge for a couple more hours.

Decorate with any fruits (strawberries, blueberries etc)

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Avocado Chocolate Mousse

As you have probably noticed, I like avocados. I always have avocados in the house,I am a fan of fast, simple recipes with avocados, such as avocado toast, avocado spread, salads with avocado, and desserts with avocado.

Avocado is amazing type of fruit, there are so many ways you can use it in your meals, and it is also very nutritious. Here are some of health benefits of avocados:

  • High content of healthy fats
  • contains 20 different vitamins and minerals (Vitamin B5 and B6, Vitamin K, Folate, Vitamin E, Potassium etc.)
  • Does not contain cholesterol
  • Low in saturated fats
  • Contains more potassium than bananas
  • Eating avocados can lower cholesterol
  • Loaded with powerful antioxidants that can help to protect your eyes

If you follow my social media you will notice my avocado chocolate mousse recipe changes all the time as I always like to give it a twist. However, here is my basic avocado chocolate mousse recipe for you:

Ingredients:

  • 3 ripe avocados / 2 ripe avocados & 1 ripe banana / 1 ripe avocado & 2 ripe bananas
  • 2 – 3 tbsp cocoa powder
  • 1/2 tsp cinnamon
  • 1 scratched out vanilla bean / 1 tsp vanilla extract
  • 1 tbsp almond milk
  • Optional: carob / maple syrup

Directions:

  1. Blend everything till smooth.
    If it is hard to blend add extra almond milk. If the color is too light add extra cocoa powder.
  2. Serve on its own, with fruits or with chickpea muffins.

Avocado chocolate mousse

5 Days Eat Clean Challenge

Do you feel like your body needs a change?
Do you want to change your lifestyle but you are not quite sure what would the change feel like?
Do you want to have a “test drive” of a healthy lifestyle?
Do you want to establish healthy eating habits?

If you answered YES to any of the questions above then I have a solution for you – 5 Days Eat Clean Challenge!

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5 Days Eat Clean Challenge is designed to jump start you into living healthier and more active! Over the 5 days we will introduce you to elements of living a healthy active
lifestyle as well as daily challenges to inspire you.

 

Each of the five days is dedicated to one challenge – one health and fitness related topic:

  • Day 1 – Healthy Breakfast
  • Day 2 – Healthy Meal
  • Day 3 – Water Challenge
  • Day 4 – Fitness & Community
  • Day 5 – Gratitude & Accountability

How does it work? We have a Facebook Messenger / Whatsapp Group with all the participants for that particular 5 Days Eat Clean Challenge. I will set up the group on Sunday with instructions on Monday and you will be getting tips, instructions and healthy meals ideas throughout the 5 days.

If you are interested in my next 5 Days Eat Clean Challenge please fill the form below: