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Recipe Category: Renew Reset Recharge

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Chocolate Covered Dates which are an explosion of

Chocolate Covered Dates which are an explosion of flavours and are utterly delicious.

Don’t be put off by me making my own nut butter, it works just as well with shop bought almond or peanut butter!!

To make these delicious Stuffed Dates simply take 12 Medjool dates. Take out the stones and fill them with any nut butter. Then pop them into the freezer for around 4 hours (or overnight to set).

When you are ready, melt 150g dark chocolate in a bain marie( a bowl set over a pan simmering water).

Dip the frozen dates into the melted chocolate and remove with a fork. The chocolate should start to set immediately.

Pop them onto greaseproof paper. This is an important step as otherwise the chocolate will stick to the plate. Believe me, I have tried this before and they fall to bits when you try to pick them up!

Sprinkle with crushed nuts, dried cranberries, pistachio nuts or freeze dried raspberries while the chocolate is still wet.

These are the perfect treat when you fancy something sweet, but don’t want to reach for ultra processed chocolate bars. They also make the perfect guest gift.

I made my own nut butter by roasting 200 g of blanched almonds with 200g pistachio nuts. I cooked these in the air fryer at 200°C for 6 minutes.

Then I allowed them to cool before processing in the food processor until they formed a soft nut butter. I added 1 tablespoon extra virgin olive oil to mine. This made lots of leftovers for drizzling over my yogurt in the mornings.

So if you fancy something delicious that’s also incredibly good for you, that will make you feel fantastic and absolutely crush that sugar craving. This is it!
Store in the fridge for up to a week.
#nutrition #kidstreats #treats #healthy #recipe #nutrition #nutritionist #nutritionistapproved #snach #dates #delicious #healthyfood #healthyrecipes

It’s here. Hot of the press. We gave out 6000 c

It’s here. Hot of the press.
We gave out 6000 copies for free to share this as widely as we could, but now it is back in my e-book section to purchase for just £7.99. It was a huge amount of work and I hope it answers all of your questions.

It really is a guide that tells you everything you want to know in 12 pages. All of the questions are answered here in a way that’s easy to understand. There are so many myths and truths around cholesterol, but some of the advice has changed due to more recent scientific research.

You will find out:

✔️ What cholesterol really is and what it does in the body?

✔️ The different types of cholesterol, such as LDL, HDL, and VLDL.

✔️ Ideal cholesterol levels in our blood.

✔️ What is ApoB and why it matters.

✔️ Lifestyle factors that affect our cholesterol.

✔️ How Menopause affects cholesterol.

✔️ How your gut microbes can influence cholesterol.

✔️ Debunking some older cholesterol myths.

✔️ Foods that are known to INCREASE cholesterol.

✔️ Foods that have been shown to DECREASE cholesterol.

✔️ Hypersensitive cholesterol responders.

✔️ The importance of fibre.

✔️ And how the liver helps us manage our cholesterol lovers, and how certain foods also affect the liver.

I will be talking about this over the coming weeks on Instagram and I am so excited to share this with you. Xx

IN CASE YOU MISSED IT! While booking is now clos

IN CASE YOU MISSED IT!

While booking is now closed for the October group of Renew Reset Recharge®️ ‘It’s Better Together’ starting on Monday 7th October, there is still a way to join. Shhhh It’s a secret.

If you sign up this weekend to the Start Anytime programme you’ll go through the month with the “It’s Better Together” October group. Exactly the same material, exactly the same zoom calls. ✨ Identical programme either identical start date!

The reviews speak for themselves! Sign up via the link in my bio or head over to my website x

HIGH PROTEIN- HIGH FIBRE This is one of my speedy

HIGH PROTEIN- HIGH FIBRE
This is one of my speedy salads that can be on the table in a couple of minutes.

Protein: 23g Fibre 17g

Because all the ingredients (including the dressing) go into the food processor it really is ready in a flash.

This is my zingy coleslaw which has an amazing crunch but uses sesame oil and lemon juice to round the flavours beautifully and doesn’t use any mayonnaise.

I topped mine with a mix of chickpeas and halloumi cheese that I fried in olive oil with a fajita spice mix, but you could use Cajun or even just a good curry powder.

This means that the chickpeas and the halloumi cubes become crispy, on the outside and deliciously soft in the centre.

This recipe serves two people, generously and aims for about 250g of vegetables per person.

Ingredients:

250 g red cabbage, roughly chopped
250 g carrots, washed and roughly chopped.
One handful fresh coriander leaves
2 tablespoons sesame oil
2 tablespoons lemon juice
Salt and pepper

Method
Put all of the ingredients into a food processor and pulse or process for around five seconds until it forms the desired texture. Go slowly to prevent overprocessing, it should remain chunky.

I used one tin of chickpeas and 100 g of halloumi for two portions.

The combination of chickpeas and halloumi add around 25 g of protein to the dish to keep you full up all afternoon.

You’re welcome to add in some extra avocado for healthy fats and extra fibre And top up the dressing if required.

Eat on its own or serve with some rye bread, cakes or some sourdough bread.

This lunch really is lunch in the flash (and just as quick to make as a sandwich!).
#lunch #lunchtime #lunchbox #salad #quickmeals #nutrition #nutritionistapproved #healthy #healthylunch

We know that we should be eating 30 g of fibre a d

We know that we should be eating 30 g of fibre a day in our diet, but still the national average sits at around 2/3 of this at 20g a day. This means that we probably need to consciously add in some fibre rich foods to help us reach our requirements.

Plant foods contain 3 types of fibre—soluble and insoluble fibre and resistance starch.

Insoluble Fibre
This is the type of fibre that does not dissolve in water. It is usually the peel and skins of vegetables and fruits, the husk of grains and legumes and the pith of plants.

Insoluble fibre can absorb water and adds bulk to the stool, helping to remove waste products from the gut and keeping bowel movements regular.

Examples of insoluble fibre include: potato skins, peel of apples, tomatoes, cucumber, bran, whole grains, the outer layer of beans and lentils, nuts and seeds.

Soluble Fibre
Soluble fibre dissolves in water and is usually mucilaginous. This type of fibre is important for our gut microbes. Soluble fibre slows down the absorption of sugar and carbohydrates in the small intestine, adds bulk to the stool and has been shown in research to lower cholesterol and blood sugars.

Examples of soluble fibre include: oats, beans and lentils, chia and flaxseeds, apples, pears and most fruits, the flesh of most vegetables, leaves and fruits, root vegetables, pumpkins and dried fruits.

Some fibre is fermentable in the gut for example inulin, found in onions and
garlic and pectin found in apples and pears.

Resistant Starch. This is found naturally in some foods, such as bananas. It can also form in foods that have been cooked and cooled or even frozen. These foods include rice, potatoes, pasta, and bread. As these foods cool down, some of the starches form a complex called resistant starch. This is not absorbed by the body as energy, but instead nourishes the gut microbes sting in our gut.

Eating more vegetables, fruits, seeds, nuts, herbs, spices, whole grains, beans, lentils, peas, root vegetables, coffee and even chocolate all counts towards our plants and fibre intake.

By sprinkling pumpkin seeds over your salad, chickpeas to your soup or swapping potato have beans all count towards increasing fibre.

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