Healthy, delicious wholefood recipes to power up your repertoire

If you haven’t already heard about Tiger Nuts, you are in for a treat. Screen Shot 2017-04-22 at 17.29.40Dubbed by Food Futurologist, Dr Morgaine Gaye, as the latest and best in food trends, Tiger Nuts deliver a massive nutritional punch.  They are not really nuts at all, but tiny little root vegetables that come from Africa and Spain.  Tiger Nuts contain more iron (weight for weight) than red meat, are rich in Vitamin E and Omega 9.  They are a perfect pre-biotic, promoting gut-health by being naturally high in the resistant starch and fibre good bacteria thrive on.  They are nut, gluten and dairy free and therefore a perfect alternative for anyone with allergies, opting for a vegan lifestyle or who just likes healthy, delicious foods. We are chuffed to bits to be stocking wonderful organic Tiger Nuts from the Tiger Nut Company and here are some delicious recipes they have shared with us so you can get the most our of the nutritious powerhouse that is in each little Tiger Nut.

To make the most delicious Tiger Nut Milk:

(makes approximately 1 litre)

For maximum flavour soak 250 g tiger nuts in water overnight ideally (can be made without soaking)

Blend with 500 mls (approx a mug) each of coconut and filtered water

Strain through muslin or a nut-bag

Optional: add a pinch of cinnamon or vanilla powder

I never like to waste anything, so here’s the perfect recipe for using up the pulp left over from making your Tiger Milk. A wonderful, lower calorie, alternative to the usual nut-and-date energy balls, these Spiced Tigers’ Balls are easy to make, easy to keep and this recipe includes turmeric, which is nature’s ultimate anti-inflammatory.

Tiger balls, nuts and turmeric

Tiger Nut Spice Balls

  • Take the Tiger Nut pulp left from making Tiger Nut milk
  • 1 large grated carrot
  • Handful nuts and/or seeds (20-25g I use a mixture of walnuts and Super Omega)
  • 6 Medjool dates
  • 3 tablespoons coconut oil
  • 1-2 tablespoons milled flaxseed

Process together until mixture just starts to come together but there is still a good texture.

Shape into balls – I get about 50 out of each batch.

Delish as they are or you can coat with chia seeds, coconut, cacao or anything you fancy.

You can enjoy straight away, but best served after cooling in fridge until mixture hardens.

If you are interested in Food Trends and learning more about healthy living and eating, check out This Blog – Positive Health and Wellness!  It is just jam-packed with interesting and useful information.

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One of the hardest things about eating healthily is managing the whole deal around cravings and snacking.  What we all need is healthy alternatives that we can reach for quickly, and which will help wean us off sugar and processed foods and, of course, taste delicious. If, at the same time, they can deliver a whole heap of nutritional and health benefits, so much the better.

These recipes will introduce you to some new and interesting ingredients and intriguing ways of flinging together delicious, nutritious and filling snacks that will go a long way to keeping your health goals on-track.

Magic Muffins

Sometimes, we all want to eat something quick, squodgy and satisfying.  Normally, when we’re craving insta-satisfaction, we would reach for the bread bin or biscuit barrel, but here’s a super-easy, quicker-than-quick alternative that is packed with good fats and Omega 3’s, protein, fibre and goodness that will meet all your requirements for instant snacking, without messing with your insulin levels. What I love are easy recipes that I can play with to ring the changes, and these muffins are just that. This is the infinitely versatile, perfectly sweet or savoury, magically- life-saving recipe that will be your ultimate weapon against cravings.

Basic recipe:

(Makes 1 huge muffin or 2 smaller ones)

  • 2 tablespoons flax meal
  • ½ tsp baking powder
  • 1 large free-range, organic egg
  • 1 tablespoon nut butter (almond, cashew, hazelnut, brazil nut)
  • 1 teaspoon mixed seeds (optional)
  • 1 tablespoon coconut or nut oil
  • optional sweetener of your choice ½ tsp stevia recommended
  • Pinch of salt

This basic recipe is good to go as it is, but you can add any number of different ingredients to create the perfect muffin for you.  Here are a couple of my favourite combinations – one for a sweet option, one for a savoury.

pruv.co.uk/recipes/country-living
 Sweet ingredients:
  • 1 heaped tablespoon any combination chopped dried or fresh fruit of your choice – eg: sultanas, dates, banana, berries, dessicated coconut
  • Coconut syrup (optional, aim for as little as possible, depending on where you are on the no-sugar spectrum)
  • ¼ teaspoon cinnamon
 Savoury ingredients:
  • 1 heaped teaspoon nutritional yeast OR 1 oz grated cheese
  • ½ teaspoon black pepper
  • chopped herbs/veggies of your choice – eg cumin, rosemary, basil, thyme, parsley, onion, chilli, sweet pepper

Method                   

Mix all the dry ingredients in a large mug.  Add the egg and mix thoroughly with a fork and then add the nut butter.  Depending on whether you are opting for the sweet or savoury version, add the appropriate ingredients at the end and stir well to combine.

Put the mug in the microwave on high for 2 minutes.

Tip your (slightly oddly shaped!) muffin onto a plate and enjoy.  It will be piping hot so take care!

So that’s the easy-peasy, done in a tick version, but if you like baking ahead, the basic recipe can also be augmented to be made up as a loaf, a savoury foccacia or a batch of muffins, baked in the oven.   Here are the details:

For Sweet Flax Banana Bread or Muffins
  • 200g flaxmealBanana bread 2
  • 1 tablespoon baking powder
  • pinch of salt
  • A couple of tablespoons seeds such as Dr Gaye’s Super Omega
  • ½ teaspoon cinnamon powder
  • 5 organic, free-range eggs, lightly beaten
  • 75 ml coconut oil
  • 100 ml water
  • 2 tablespoons nut butter of your choice
  • 2 bananas, mashed
  • 4 medjool dates, chopped OR 2 tablespoons sultanas

Put the dry ingredients into a bowl and combine thoroughly with a fork, leaving the dates until the end. Put the wet ingredients, including the mashed bananas and nut butter in a separate bowl all together and stir well to combine.

Add the dry ingredients to the wet, and stir again thoroughly.  Finally add in the chopped dates and stir to distribute evenly through the mixture.

For a savoury tomato and basil foccacia, loaf or muffins:
  • 200g flaxmeal
  • 1 tablespoon baking powder
  • pinch of salt
  • ¼ teaspoon black pepper
  • A couple of tablespoons seeds such as Dr Gaye’s Super Omega
  • 5 eggs
  • 75 ml olive or nut oil
  • 100 ml water
  • 2 tablespoons sundried tomatoes very finely chopped
  • 2 tablespoons fresh basil, finely chopped
  • 3 tablespoons nutritional yeast plus 3 extra tablespoons water OR 100 g grated cheddar cheese
  • ½ teaspoon smoked cumin

Savoury muffinsCombine all the dry ingredients in a large bowl and stir thoroughly with a fork. In a separate bowl, beat the eggs with the oil and the water.  Add the egg mixture to the dry ingredients and stir thoroughly. Add the flavourings and stir thoroughly to distribute evenly through the mixture.

Whether you opt for the sweet or savoury option, here’s how you can also choose your format – loaf, muffins or focaccia:

For a loaf:  Pour into a greased loaf tin and bake at 180°C for 35 minutes, or until a skewer comes out clean.  I usually check at 25 and 30 minutes.

For muffins:  Spoon into muffin trays or cups and bake at 180°C for 20 minutes, or until a skewer comes out clean.  Check at 15 minutes to be on the safe side.

For foccaccia:  Allow mixture to stand for 2 or 3 minutes until it has stiffened enough to hold its shape.  Empty onto a flat, lined baking tray and spread with the back of a spoon to create the desired shape and thickness.  Sprinkle with a little sea-salt, garlic or additional herbs.  Bake at 180°C for 25 minutes or until a skewer comes out clean.

So there you have it!  The perfect suite of gluten-and-dairy-free, low-sugar, high protein, low carb snacks and bread alternatives that will give you everything you need to manage and control your cravings!

Have a play with these recipes and add your own ingredients, to make them uniquely your own!  You could try adding Arctic Berry Powders , sprinkle the tops with delicious granola such as Dizzy Beeadd a little more sweetness with Bali Nutra Coconut Syrup.  The possibilities are endless!

Send in your own personal favourite to info@pruv.co.uk and we will feature it on the site!

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In need of a sweet treat that won’t set you on a guilt trip? This recipe, created by award winning TV Chef and Nutritionist, Christine Bailey, on behalf of Mindful Bites, is for a fudge is so scrummy you’ll find it hard to believe it’s so healthy. Rich in protein and essential fats with no added sugar this makes a wonderful treat or healthy post workout snack.

The addition of Mindful Bites Cashew and Baobab Nut Butter gives this fudge a sensational citrus tang and plenty of vitamin C for animmune and beauty boost.

Vitamin C is crucial for the production of collagen which is an
essential protein for healthy skin, bones and hair.

Makes 20 pieces

Suitable for Vegetarians, Suitable for Vegans, Gluten Free

Preparation Time: 15 minutes

Chilling Time: 3 hours

Storage: Keep in the fridge for up to 1 week. Freeze for up to 1 month.

 

Chocolate Cashew & Baobab Fudge
Fudge

Picture courtesy Christine Bailey: www.christinebailey.com

Ingredients

 

 

 

 

Method:

1. In a high speed blender grind up the nuts in batches until really fine. Place in a bowl with
the baobab powder.
2. Put the chocolate chips in a small saucepan with the nut butter and melt over a low heat.
3. Place the dates in a blender with the melted chocolate mixture and process to form a stiff
paste.
4. Add the chocolate paste to the ground nuts and combine thoroughly using your hands to
make sure it is completely mixed. It should form a soft dough.
5. Place the mixture into a lined 20cm / 8-inch shallow square tin and press down firmly.
6. Chill for 3-4 hours until firm. Cut into chunks to serve.

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 Who doesn’t love Banana Bread? This recipe, created by Christine Bailey, an award winning TV Chef and Nutritionist on behalf of Mindful Bites,  is for a perfectly nutritious gluten-free bread to kick start your day. Packed with fibre, healthy fats and protein to energise you through the whole morning. Using Mindful Bites Almond & Maca Nut Butter, this is the perfect way to give your morning a healthy sustained energy kick.

Maca is a well known adrenal adaptogen helping the body cope with our daily stresses. Almonds are a good source of magnesium, manganese, iron and B vitamins which are all essential for energy production. Sweetened with bananas rather than sugar or syrups this will some become a family favourite.

For a special treat why not add a handful of chocolate chips to the mix before cooking.

Gluten free, Dairy Free, Vegetarian

Makes 1 x 2lb loaf / Serves 10

Banana Almond Maca Bread
Banana Almond Maca Bread

Picture courtesy of Christine Bailey www.christinebailey.co.uk

Ingredients

  • 4 ripe bananas, medium
  • 4 eggs, beaten
  • 60g coconut oil softened
  • 1tbsp lemon juice
  • 125g Mindful Bites Almond & Maca Nut Butter
  • 30g coconut flour
  • 75g gluten free porridge oats
  • 1tsp bicarbonate of soda
  • 2tsp baking powder
  • 1tbsp ground cinnamon
  • 50g dairy free chocolate chips, optional

 

 

 

Method

1. Preheat the oven to 180C, gas mark 4.
2. Grease and line a 2lb loaf tin with baking parchment
3. Place the first five ingredients in a food processor and beat well until smooth. Add the
remaining ingredients and process to form a smooth batter. If you want to at this point, stir
in some chocolate chips or handful of dried fruit or mixed seeds.
4. Spoon the mixture into the prepared tin and smooth the surface.
5. Bake in the oven for 40-45 minutes until golden brown and when a skewer is inserted
into the middle it comes out clean
6. Remove from the oven and allow to sit for 5-10 minutes before turning out on to a wire
rack.
7. Cool then slice and serve.

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Beans are a wonderful staple.  Full of fibre and extremely beneficial nutritious properties they are one of the Super Six foods we believe, here at Prϋv HQ, should be eaten every week.
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