Spicy Roasted Chickpeas

Roasted Spiced Chickpeas are so simple to make and full of taste. They make an excellent snack.

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Ingredients

Serves 1

1 Chickpea can, drained and rinsed.

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon turmeric powder

1 teaspoon chilli powder

1 teaspoon salt

1 teaspoon coriander powder

Method

Preheat the oven to 400Β°F (200Β°C).

Drain, rinse and dry the chickpeas.

More drier the chickpeas are the more crunchier they will become once cooked.

Spread the chickpeas out on a parchment paper-lined baking sheet.

Add olive oil, cumin, turmeric, chilli powder, coriander powder and salt to the chickpeas and toss well till coated evenly.

Roast the chickpeas for 20-25 minutes for oruntil browned.

Let then to cool for 5 minutes and serve.

Carrot Fries

πŸ‘‰ A Powerful Antioxidants.

πŸ‘‰ This powerful & nutritious root vegetable is rich in antioxidants including lycopene, vitamin C, Zeaxanthin, and lutein.

πŸ‘‰ help fight inflammation, viruses, harmful bacteria, free radical damage, and various diseases.

Ingredients

4 large carrots

3 tbsp olive oil

For seasoning

Salt and pepper to taste

2 tsp paprika powder

1 tsp chilli powder

2 tsp oregano

2 tsp basil

Method

Preheat the oven to 350F/180C

Start with peeling and cutting the carrots lengthwise & then half agin.

Place the carrots in a bowl and add in the olive oil and spices and herbs. Mix well till the carrots are well covered.

Spread the carrots evenly on a lined baking sheet.

Bake the carrot fries in the oven for 20-30mins or till crispy and serve.

Vitamin B12

Lets’s talk about Vitamin B12

What does the B12 vitamin do?

Vitamin B12 is a water-soluble vitamin, also known as cobalamin. t is needed to form red blood cells and DNA. It also is a key player in the function and development of brain and nerve cells. Vit B12 binds to the protein in the foods consumed. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form.

Symptoms of vit B12 deficiency

πŸ‘‰ Pale yellow tinge to your skin.

πŸ‘‰ A sore and red tongue.

πŸ‘‰ Mouth ulcers.

πŸ‘‰ Pins and needles

πŸ‘‰ changes walking & moving

πŸ‘‰ Disturb vision.

πŸ‘‰ irritability & depression

πŸ‘‰ neurological symptoms

πŸ‘‰ Feeling very tired or weak.

πŸ‘‰Experiencing nausea & vomiting.

Following a vegan diet, can cause a higher chance of a vitamin B12 deficiency in people. Reliable vegan sources are foods that are fortified with B12

Here is a list of vegan sources that are high in vitamin B12.

πŸ‘‡πŸ» πŸ‘‡πŸ» πŸ‘‡πŸ» πŸ‘‡πŸ» πŸ‘‡πŸ»

  1. Nutritional Yeast
  2. Fortified Plant-Based Milk
  3. Fortified Breakfast Cereal
  4. White butyon mushrooms
  5. Fortified Rice
  6. Supplements
  7. Tempeh.
  8. Chlorella.
  9. Nori Seaweed.

Chia pudding Bowl.

Chia pudding blowl is a dense and filling breakfast. Chia seeds is a super food. They are high in fibre, antioxidants,, protien and omega3 fatty acids.

Ingredients

200ml plant base milk

2 tbsp Chia seeds

1 tsp vanilla extract

1 tsp maple syrup

A dash of cinnamon

Method

Toppings

Blueberries

Kiwi

Seeds

Method

Place all the ingredients into a mason jar, close it tightly and shake it.

Place thr jar in the refrigerator overnight.

Next day, emptty the puddibg into a bowl and stir well as the chia seeds will expand.

Add toppings of your choice and enjoy.

Blueberry & Oat Breakfast smoothie

This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.

Ingredients

100g blueberries

40g oats

1 tbsp chia seeds

200ml plant base milk

100g yogurt

Method

Start with placing all the ingredients into a blender.

Now blitz till smooth, pour the smoothie into a glass and enjoy.

Yoghurt Bark

Frozen yogurt bark with fruit toppings is the perfect healthy protien snack. This recipe is so simple to make.

Ingredients

500g cups greek yogurt

2 tbsp honey

1 tbsp blueberries

5 fresh blueberries

5 fresh strawberries

5 fresh Raspberries

Method

Start by mixing the yogurt and honey together.

Now line the baking tray with foil and pour in the yogurt mixture. Spread the mixture, depending on how thick or thin you want the bark to be.

Now sprinkle the strawberries, raspberries and blueberries in the mixture and place the freezer for 3 hours or till completely frozen.

Now remove from the fridge and break the bark into pieces.

Store the bark in the freezer.

How to successfully keep New Year resolutions in 2023

New Year resolutions mostly fail, because they are not the right resolutions for a person and because they are, too vague and arealistic plan has not been made to achieve the resolutions.

In fact, statistics show that only 9% of people actually commit to their  new year resolutions and successfully achieve them. To avoid being a part of this, spend time on thinking about what you want to achieve in 2023 and start setting Smart Goals that will help you to set realistic resolutions that are right for youpersonally and achievable as well.

How to set S.M.A.R.T Goals.

Specific: The resolution should be crystal clear and not vague.For example, don’t write β€˜I need to lose weight.’ Write β€œhow much weight you want to lose and the time frame to achieve this.

Measurable: If the goal is weight loss, the best way to measure itto track your weight and measurements on a weekly basis to track you progress. Another effective way to measure your weight loss progress is to take pictures of yourself overtime

Achievable: Your goal should challenge you, but at the same time be achievable. Setting unachievable goals will lead to failure and leave you feeling frustrated.  For example, I want to lose a stone in 8 weeks is an unachievable goal and one that will fail. Instead break your goal down to a more achievable one like β€œI want to lose half stone in a month. This is an achievable goal and one that you will be more likely to succeed at.

Relevant: Ask yourself the following questions:  Is the goal of high importance to you? How will this goal help improve my life?

Time-bound: Timeline to reaching the goal needs to be realistic,as well. too. So, give yourself enough time to achieve your goal, but also set smaller goals along the way. This will keep you motivated and make your end goal achievable

Here are some of my top 3 tips to help you set and successfully achieve your New Year Resolutions.

1. Break your big goals in to small goals, this will keep you on track and motivated.

 

2. Celebrate every little win along the journey to keep you motivated and ensure you achieve your big goal.

3. Reflect on your progress, this helps you to know how far you have come, when you have a wobble in your journey. 

Healthy Berry Jam

Strawberries and raspberries are high in:
Antioxidants nutrients
Fibre
Helps with weight loss
High in folate
High in micronutrients
Lowers Cholesterol

Ingredients

2 cups of strawberries

3 cups of raspberries

4 tbs chia seeds

1 lemon

2 tbs of maple syrup

Method

Start by adding all the ingredients in a large pan.

Cook the over a low to medium heat for around 10-12 mins.

Once cooked remove from heat.

If there are any big chunks, use a fork to mash them down.

Pour the jam into a jar and let it cool down.

Once cooled, close the jar and place it in the fridge..


KitKat Cheesecake

This is the perfect showstopper chocolatey dessert, for the festive season. It’s quick and easy to make.

One of my personal favourites, that I make at most special occasions.

Ingredients

Base:

1 packet of Digestive biscuits crushed.

120g unstaled melted butter

28 KitKat fingers.

Cheesecake

500g Cream cheese

100g Icing Sugar

400ml Double Cream.

120g chocolate chips

Topping

100ml Double Cream

100g dark chocolate or chips

Chopped KitKat or chocolate shavings for to decorate.

100ml milk

Method:

Prep an 8 inch baking tin with KitKats around the edges.

Using a food processor blitz the digestive biscuits to fine crumbs.

Now melt the butter and add it to biscuit bowl and mix well.

Place the biscuit mixture into the tin inside the KitKat tower.

Then take a spoon and press the mixture down firmly to secure the KitKats.

For the Cheesecake:

In a bowl add in the double cream and whisk till it becomes thick and smooth.

In a separate bowl add in the cream cheese and icing sugar and whisk until it becomes smooth.

Add the whisked double cream to the cheese cream mixture and whisk again till it becomes smooth and thick.

Now spread the mixture inside the KitKat tower and smooth it over with a spoon.

Place the KitKat tower in the fridge for a minimum of 5 hours to allow it to set.

For the Topping

To a bowl add the double cream and dark chocolate/chips.

Place the bowl inside the microwave for 30 second to let the mixture melt.

Pour the melted mixture over the top of the cheesecake and smooth it over with a spoon.

Add either chopped KitKats or chocolate shavings on the too to decorate the cake.

Finally place the cake in the fridge overnight to allow it to set well.

macronutrient: FAT

Let’s talk about the macronutrient FAT

Fat breaks down into fatty acids to provide the body with energy. Apart from being a rich source of energy, it has many of the essential roles in the body:

Provides the body with essential fatty acids.

structural compounds, which body is unable to produce itself and can only get from food.

absorb fat-soluble vitamins.

Creates hormones.

promotes healthy skin and hair.

Essential for brain health, as the brain is composed of 60% fat.

Fats found in the following foods:

Oils – olive, canola, sunflower, vegetable, soybean, sesame, peanut, etc

Dairy: Butter, margarine,
Full fat and 2% dairy &
Eggs.

Meat, poultry and
fish.
Nuts & seeds
Avocado

Trans fats should be cut out or reduced from thr diet. They mostly come from hydrogenating or adding hydrogen molecules to unsaturated fats. It can be found in margarine, shortening, baked goods, doughs, and fried foods.

Large quantities of saturated fat caused high cholesterol levels and increase risk of heart disease. It’s very
beneficial to reduce the amount of saturated fat in diet. Saturated fat is found mainly in animal sources like, fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese, and dairy.

Unsaturated fats are healthy fats and can help with decreasing thr risk of heart disease. They originate from plant sources; avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower etc.). Also found animal products like, fatty fish including salmon, mackerel, sardines, tuna, and herring.