Focaccia Bread with Garlic & Herbs

Ingredients

120mls extra virgin oil

3 garlic cloves

2 tbs fresh chopped thyme

2 tbs fresh chopped rosemary

1 tsp salt and black pepper

1 cups warm water

1 packet of dry yeast

1tsp maple syrup

2 cups flour

Method

How to make the dough:

In a medium pan add in the thr olive oil, rosemary, thyme, crushed garlic and black pepper. Cook till aromatic, but before the garlic turns brown.

Now in a large mixing bowl add water, maple syrup and yeast, mix it well and let if sut for few minutes.

Now in the large mixing bowl add in 1 cup of flour and 1/4 cup if the gatlic-olive mixture. Mix it together and leave for 5 minutes.

Now stir in the test of the flour and salt, once the dough comes together, place thr dough to a board abd knead till becomes smooth.

Please thr dougb in a oiled bowl and cover it with a damp cloth for 75 minutes, to allow the dough to rise.

How to bake the bread:

Preheat the over to 450 degrees fahrenheit.

Grease a 9 inch by 13 inch rimmed baking sheet with oil.

Transfer thr dough to thr baking sheet and placing it the pan. Now using your fingers dimple the dough, follow it by drizzling 3 tbs of the garlic – olive oil mixture. Leave the dough for 15 minutes, to allow it to rise

Place the dough in the preheated over ans bale for 20 minutes till golden brown.

Transfer thr focaccia bread in a wire rack to cool down.

Fermented Food

Let’s talk about Fermented Foods.

What is Fermented Food?

Fermented foods undergone controlled microbial growth and fermentation. Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol). This gives fermented foods their unique and desirable taste, aroma, texture and appearance.

Vegetarian & Vegan friendly fermented foods

👉 Sauerkraut.

👉 Plain Yogurt.

👉 Dry Curd Cottage Cheese or Farmer’s Cheese, or fermented cottage cheese.

👉 Certain aged cheeses (check label for live and active cultures)

👉 Kimchi.

👉 Pickled vegetables – cucumbers, carrots, radishes, green beans, cauliflower,

👉 Kombucha.

👉 Water kefir.

👉 Tempeh.

👉 Sourdough bread.

👉 Miso.

👉 Mangos.

👉 Apples.

👉 Blueberries.

👉 Strawberries.

👉 Raspberries.

👉 Blackberries.

👉 Peaches.

👉 Fortified dairy alternatives

👉 Supplements

Health benefits:

💪🏽 Improved Gut Health: Fermented foods contain probiotics, which are beneficial b bacteria that help improve the balance of good bacteria in the gut. This can help improve digestive health and boost immunity.

💪🏽 Better Absorption of Nutrients: Fermented foods are often easier to digest, which can help improve the absorption of essential vitamins and minerals from food.

💪🏽 Boosted Immune System: Probiotics can help strengthen the immune system and reduce the risk of illness.

💪🏽 Reduced Inflammation: Some fermented foods contain anti-inflammatory properties, which can help reduce inflammation in the body and protect against chronic diseases.

💪🏽 Improved Mental Health: Probiotics have been linked to improved mood and cognitive function, making fermented foods a great option for those looking to maintain good mental health.

💪🏽 Increased Antioxidant Content: Fermented foods often contain higher levels of antioxidants, which help protect the body from harmful free radicals and oxidative stress.

💪🏽 Better Weight Management: Some fermented foods have been linked to improved weight management, including increased feelings of fullness and reduced calorie intake.

💪🏽 Reduced Risk of Certain Diseases: Fermented foods have been linked to a reduced risk of certain diseases, including heart disease, type 2 diabetes, and certain types of cancer.

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 400°F (200°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

👉 A Powerful Antioxidants.

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

👉 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

👉 Pale yellow tinge to your skin.

👉 A sore and red tongue.

👉 Mouth ulcers.

👉 Pins and needles

👉 changes walking & moving

👉 Disturb vision.

👉 irritability & depression

👉 neurological symptoms

👉 Feeling very tired or weak.

👉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.

👇🏻 👇🏻 👇🏻 👇🏻 👇🏻

Nutritional Yeast
Fortified Plant-Based Milk
Fortified Breakfast Cereal
White butyon mushrooms
Fortified Rice
Supplements
Tempeh.
Chlorella.
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 greek yogurt

3 tbsp honey

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.

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.