One thing about food and diet is that everyone has an opinion on how you should eat. It can be a minefield of judgement and opinions and I don’t mean only in your social and family circles. You see it on TV programmes and the media. One dietitian or nutritionist says eat high fat, another says to follow the eat well plate and another says eating a Vegan diet is unhealthy.Your diet and lifestyle is your own journey to have. It is not easy but try to avoid opinion, and learn to listen to your body, consuming a good variety of different foods, lose the processed foods, not too much meat and more plants.
Keeping it simple
Also, if possible steer away from labels, I have learnt how words and labels can be misconstrued. I do like it when you can identify with a general whole foods way of eating and this was how I felt about the term ‘clean eating’. These words to me meant clean unprocessed foods, a way of eating that was free from added sugars and based on mainly whole fruits and vegetables. However, it seems the term has become rather muddied and in some media circles is described as a fad and extreme dieting. This can confuse things even more and so keep it simple, take one day at a time. Here are some back to basics health tips:
1. plan your meals – base your meals around veggies first (eat lots) and small portions of starchy wholegrain carbohydrates and protein
2. consume seeds, berries fruits and vegetables and unsalted nuts as snacks
3. keep active, walk each day and incorporate an exercise you enjoy – swimming, climbing, park run, dancing etc.
4. drink lots of water, at least 2 litres each day
5. laugh with your friends/family and list things you are grateful every day
Reduce processed foods and eat more veggies
Chia banana breakfast pudding
This is a wonderful alternative to porridge or overnight oats, although you can definitely use oats, linseeds/flax or chia seeds for this recipe.
1 mashed banana
2tbsp ground chia/linseed
150ml almond or coconut milk
Himalayan salt, vanilla bean extract, cacao, cinnamon, grated apples
walnuts, coconut flakes, berries, goji berries
Mix the first three ingredients and any flavourings you wish (blend if not using ground chi/linseed) and place covered in the fridge for 20 minutes or overnight (if overnight, you may want to add mashed banana when you are ready to eat). If you are using oats to replace chia/linseed soaking overnight is best.
Pea and leek soup
1 red onion – diced
2 cloves of garlic – diced
1 large leek – chopped
a quarter of a medium sweet potato – diced (use the rest for wedges!)
200-300g frozen peas
add water to cover – quantity depends on how thick you like the soup
Himalayan salt and black pepper
optional herbs or spices:
mint, cumin, turmeric etc.
Fry off/sauté onion, leek and garlic in a little water/olive oil on low heat until softened then add sweet potato, peas and water. Boil for approximately 20 minutes and then blend until smooth.
Spicy cauliflower rice
1 medium head of cauliflower grated
1 or 2 cloves of garlic
1 small red onion
1 tsp cumin
1 tsp turmeric
optional: cayenne pepper, garam masala, chilli
Fry off the garlic and onion on a low heat and add the spices the add in cauliflower rice. Serve with roasted veggies and also lovely with a homemade guacamole.
Plant-based birthday cake
40g unsweetened desiccated coconut
200g ground almonds
1 tsp baking powder
2 medium bananas – mashed
1 to 2 tsp cinnamon
4 tbsp sultanas (soaked in green tea)
1 tbsp linseeds or chia seeds (soaked in 3 tbsp water)
1 tbsp coconut milk
1. Make a cup of green tea and place the sultanas in for a minimum of 30 minutes.
2. Place the linseed or chia in 3 tbsp of water and leave for 20 to 30 minutes.
3. Mix all ingredients together in a bowl, then scrape mixture into a small/medium springform cake tin lined with greaseproof paper. Bake at 200 degrees celsius until golden brown (approx. 30 minutes)
I hope you enjoy the recipes and they support you on your health journey, lots of love ad health,