THEGAYUK

Category: Lifestyle

  • RECIPE: Frozen Yoghurt Cherry Berry Fix

    Frozen Yoghurt Cherry Berry Fix

    Prep 10 mins

    Minimum Freezing of 1 hour

    Super quick and easy to prepare. If you wanted a mass of these awaiting your munchy moments, you could double or even triple the ingredients.

    I eat these straight from frozen and let them melt in my mouth, but some with sensitive teeth may prefer to remove 20 minutes or so before eating, just to take the frozen-edge off! My favourite part of the preparation for this is the leftover fruit infused yoghurt you have left in the bowl at the end after the dipping of the fruit.

    Around 80g of fruit counts as one of your 5-a-day. Want to take the nutrition up a notch? I’ve recently discovered Arctic Power Berries available in; blueberry, cranberry, or sea buckthorn. Literally dried and powdered, using the whole fruits, and with a teaspoon of the powder being equivalent to a handful of fresh berries- it really gives a unique, healthy & nutritional nudge with these yoghurt-y frozen fruit fragments.

    Ingredients

    250g Greek natural yoghurt (0% Fat)

    100g frozen dark cherries

    100g frozen strawberry slices (or better, whole)

    • feel free to substitute the fruit to your liking

    Arctic Power Berries (optional)

     

    Instructions

    1. Line a baking sheet that will fit in one of your freezer drawers with greaseproof paper.
    2. Weigh out the yoghurt in a bowl and begin to either dip the fruit, or combine very gently with the yoghurt. I like a mix of some dipped and some completely coated.
    3. If you are using the Arctic Power Berries, have a small amount of your chosen power powder in a separate bowl to then dab the yoghurt side of the fruit piece in.
    4. Carefully place the yoghurt covered fruit pieces onto the greaseproof paper.
    5. Once all the fruit is coated and on the baking sheet, place into the freezer for at least 1 hour.

  • RECIPE: Dog Treats, Sunshine Snacks

    Sunshine Snacks

    High Protein / Grain Free

    Sometimes I wonder if my miniature schnauzer eats better than I do. Anybody with a “baby” understands wanting the best for them, and for most of us means that health ranks top of the priorities list for our pets.

    If you have never treated your pup to something home-made, by you, then this is a really easy to follow, and easy to execute recipe. I use coconut flour to achieve a gluten-free / grain free status for the recipe. Many dogs are sensitive to grains. Coconut flour is also high in protein and dietary fibre.

    I would suggest you give Bulk Powders  a visit for natural and competitively priced; coconut flour, sunflower seeds, and natural peanut butter, all required for this recipe.

    We all know the benefits of having sweet potato and carrots in our diet, and those facts translate into a dogs diet too. Anti-oxidant, beta carotene, and vitamin rich all support natural good health- and also contain fibre, keeping the digestive tract in check.

    Peanut butter– you want as natural as possible- always unsalted, and raw if available. A great source of protein, healthy fats for the heart, and more fibre to support the digestive system.

    Sunflower seeds – High vitamin E content will help promote a lovely shiny coat and support the skin. Also a good source of B group vitamins and selenium, which can help promote and balance mood. Always unsalted and always shelled.

    Turmeric, freshly ground black pepper and coconut oil– These ingredients require each other in order to be absorbed most efficiently by your dog’s system. The coconut oil and black pepper increase their bodies absorption of turmeric.

    Turmeric makes a wonderful anti-inflammatory so if your pooch suffers from arthritis it may well be worth investigating how to incorporate this bright spice into your dog’s diet. Turmeric has also been linked to reducing blood clots, soothing symptoms of IBS, and cancer prevention.

     

    Makes around 30 bone shaped biscuits.

    Recommended serving: 1-2 sunshine snacks a day dependant on dog size.

     

    Ingredients

    170g coconut flour

    200g (about 2 small) sweet potato, peeled and chopped

    195g peanut butter, natural or raw- no salts or added sugars!

    50g shelled sunflower seeds

    20g carrot, grated

    4 eggs

    1 tbsp organic extra virgin coconut oil

    1 tsp turmeric powder

    Freshly cracked black pepper, a couple of twists

     

    Preheat your oven to 180c / 160c (Fan) / Gas Mark 4

     

    Instructions

    1. Get a saucepan of boiling water on the go and cook your sweet potato until soft.
    2. Mash together the sweet potato and the coconut oil and set aside to cool.
    3. Meanwhile, in a large mixing bowl, combine; coconut flour, sunflower seeds, turmeric and black pepper- mix well.
    4. Now add the carrot, peanut butter, eggs, and sweet potato & coconut oil.
    5. Mix thoroughly combining all the ingredients entirely.
    6. Lightly dust your work surface with a small amount of coconut flour.
    7. Use your hands to mould the dough into a ball and transfer to your floured work surface.
    8. The trick when rolling out is to do so very gently and slowly. I rolled mine out so the biscuits had about 2-inch thickness.
    9. Using a cookie cutter or alternatively mould with your hands to desired size / shapes.
    10. Line some greaseproof paper on a baking sheet and place the biscuits on top.
    • Bake in the oven for 18-20 minutes.
    1. Remove from the oven and leave to cool before getting your number one fan / taste tester to try. Of course, all ingredients are human grade so go ahead and try one for yourself.

     

     

     

     

     

     

     

     

  • RECIPE | Italian Sausage & Kale Bake

     Italian Sausage & Kale Bake

    Serves 4 | Prep 10 mins | Cook 45 mins

    If you are watching your waistline then opt for a low-fat version of both cheeses used here. Personally, this is my comfort food / treat yourself dish. I avoid dairy and wheat out of choice, but when I want to indulge- this is what I cook. I still used wheat free pasta when cooking this for the pictures. This dish could work either in Summer or Winter. If you cannot get Italian sausage then your supermarket should offer a Sicilian style sausage which you can substitute. I like making this dish and putting them into individual dishes for everyone with a big green salad to share.

    KALE– I use kale in this recipe as it bulks out the dish at no calorie expense. There are only 50 calories in 100g kale. Kale is really high in iron, per calorie more so than beef. (SOURCE: http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html ) Rich in vitamins A, C, K, kale has been marked as a “superfood” for years now.

    I try and keep kale in my meals where I can as is great for the immune system.

    Ingredients

    2 tbsp oil (I used rice bran oil for it’s health properties)

    250g pasta (I used organic wheat free shells)

    100g kale, shredded

    400g Italian sausage / 1 pack Italian style sausages, removed from casings

    1 onion, finely chopped

    2 garlic cloves, sliced

    400g can Italian chopped tomatoes

    150g mozzarella, cubed

    1tbsp soft cheese

    1 tbsp italian seasoning

    ½ red chilli, finely chopped

    Splash of red wine (optional)

     

    Heat your oven to 210c / 190c (fan) / Gas Mark 6

     

    Instructions

    1. Cook the pasta according to packet instructions, adding the kale in for the last remaining minutes. Drain and set aside.
    2. Meanwhile, cook the sausage in a frying pan until brown, and remove from the pan.
    3. Cook out the onion with 2 tbsp oil for 8-10 mins
    4. Add garlic, chilli, Italian seasoning and cook for 1 minute further.
    5. If you’re adding the splash of wine to the dish, then do so now and let it bubble for a minute or 2.
    6. Add the tomatoes and most of your cooked sausage and cook out for a few minutes.
    7. Tip your sauce into the pasta and kale pot and mix well.
    8. Spoon your pasta mix into separate casserole dishes or a large casserole dish.
    9. Top with remaining sausage mix and a sprinkle more of Italian seasoning. You could even top with a bit more mozzarella if you have it, but just remember mozzarella is high in saturated fats.
    10. Place dish in oven and bake for 25 minutes, Serve.

     

  • RECIPE: Healthy Bolognese (and Beansprouts)

    Bolognese (with beansprouts)

    Serves 4

    Freezable

    Prep 10 mins

    Cook 30 mins

    This bolognese is packed full of vegetables so makes good for a healthy version of this popular meal. As I tend to avoid wheat I decided to pair this classic dish with beansprouts. It may sound odd, but it really does work well! Not only do beansprouts replicate an al dente spaghetti, but it’s a great way of incorporating another vegetable into your day. Remember we are supposed to be eating at least 7 a day now!

    This dish is equally delicious served with good ol’ pasta. If there is only two of you eating, then reserve the leftovers and freeze for a later date.

    TOMATOES – The beautiful red colour of tomatoes denotes that they are full of beta carotenes which is really beneficial to our skin. Tomatoes contain high vitamin C, and also vitamins A & K. They are helpful when needing to boost your immune system and also have anti cancer properties. I eat a packet of vine tomatoes each day!

     

    MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

    Ingredients

    1 tbsp carotino oil (or other healthy cooking oil of your choice)

    500g minced beef

    250g closed cup mushrooms

    1 onion, finely chopped

    2 vine tomatoes, chopped

    2 carrots, finely chopped

    2 garlic cloves, finely chopped

    100g frozen petit pois

    100ml red wine

    1 tbsp Italian seasoning

    1 tbsp sundried tomato paste

    1 tsp garlic granules

    1 can double concentrate tomato puree (142g)

    Dash of Worcestershire sauce (optional)

    2 bags beansprouts

     

    Instructions

    1. Heat the oil in a large frying pan and warm the garlic to flavour the oil.
    2. Add the chopped vegetables to the pan and cook for up to 5 minutes so that they begin to soften.
    3. Add the beef and cook out until turning brown.
    4. Add the tomato paste and cook for a couple of minutes.
    5. Pour in the red wine and add the Italian seasoning along with salt & pepper to your liking.
    6. Bring the pan to a boil and then reduce the heat for 15 minutes or until your desire consistency.
    7. Serve with beansprouts that have been flash fried in a wok for a few minutes and dash over Worcestershire sauce, if using.

  • RECIPE: Juicy Greens Anti-Oxidant Skin Tonic

    Greens (Cooling Anti-Oxidant Skin Tonic)

    Makes around 500ml

    Spinach, lettuce, cucumber, mint, and parsley are all cooling foods. Combined with electrolyte buzzing coconut water makes this anti-oxidant tonic really refreshing and re-hydrating.

    High in Vitamin A, Vitamin C, Folic Acid and B-vitamins! This one is my favourite of all three, and could also be made in a food processor if you don’t have a juicer. Just squeeze the lime juice in instead!

     

    Ingredient

    2 handfuls spinach

    1 head romaine lettuce

    1 lime

    ½ cucumber

    30g mint

    30g parsley

    150ml coconut water

    optional- Sea Buckthorn powder by Arctic Power Berries (adds a citrus tang and even more anti-oxidants!)

     

  • RECIPE: Beetrorzotto

    Beetrorzotto

    Serves 2-3 people

    Prep 10 mins

    Cook 30 mins

    I challenge those adverse to beetroot to actually give this a go. I am definitely converted from unsure, to a beetroot lover after eating this. This is proper creamy comfort food that uses fresh dill and feta to make a delicious and unusual combination. The dish can be adapted very simply to achieve vegetarian, vegan, or wheat-free status. See my swap suggestions beneath the recipe.

    BEETROOT- Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. Also, beets contain boron which is good for sexual stamina and all-round energy levels! This dish is definitely sexy with its deep red colour. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

     

    DILL – Dill has been used as a digestive aid in herbal medicine for years, but also is a brilliant immune system booster. Dill also contains anti-carcinogenic properties. (SOURCE https://www.organicfacts.net/health-benefits/seed-and-nut/dill.html )

    CAROTINO OIL-If you haven’t heard of carotino oil before then you must go out and keep some stocked in the cupboard. It’s a great, cheap way of incorporating, even more, vitamins in your food. Carotino includes antioxidants, vitamins A & E, and Omegas 3 & 6. Due to it’s vibrant orange colour it does have a tendency to stain food- a fried egg didn’t look too appealing when I tried it. But it does however work fantastically with this vibrant dish.

    Ingredients

    1 tbsp carotino oil

    2 garlic clove (chopped finely)

    1 red onion (chopped)

    250g packed beetroot, including juices not in vinegar (chopped roughly)

    100g feta cheese (made into little squares)

    200g orzo (small, rice shaped pasta)

    700ml water made with 1 chicken stock melt/cube (or veg)

    Small bunch of dill, chopped finely (reserving some for a final sprinkling)

    Instructions

    1. Heat the oil in a large non-stick pan (or even a non-stick wok would do) and lightly fry the onion until cooked (10 mins).
    2. Add the garlic, beetroot, orzo, and stock and bring to the boil.
    3. Reduce the heat and leave to simmer for around 15 mins, check the orzo every now and then. Remember this is pasta not rice, so you want to retain a little bit of bite.
    4. Stir in the dill and then plate up, adding your feta cubes on top, along with the reserved dill.

     

    I served the beetrorzotto with my sweetheart coleslaw.  The crunchy textures against the velvety beetroot and orzo makes a lovely contrast. You could also serve with a crisp salad or garlic bread.

     

    Something you can’t eat in the ingredients list? Make the following swaps-

     

    DAIRY- Feta – You can actually source non-dairy feta if you do not eat dairy foods. Any other vegetarian cheese would go well here.

    WHEAT / GLUTEN – Orzo – Replace with a wheat/gluten free small shape pasta or you could alternatively use rice but make sure to extend the cooking time.

     

     

     

  • Recipe: Sweetheart Coleslaw

    Sweetheart Coleslaw

    Cabbage – Surprisingly, cabbage is richer in vitamin C than oranges. This roughage food helps to reduce the amount of free radicals in the body, and is great for preventing premature aging. Cabbage is a great food to eat more of if you have been burning the candle at both ends. Cabbage has been reported to treat ulcers, depression, boost the immune-system and aid treatment of certain cancers. (source: https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html )

    Why are we not eating more of this amazing food? If you are keen on cabbage then check out my Cabbage & Roots (insert link to cabbage with roots recipe here).

     

    Ingredients

    2 medium size carrots (grated and dried with kitchen towel)

    1 medium size onion (thinly sliced or chopped)

    1 tbsp parsley (finely chopped)

    ½ sweetheart cabbage (shredded)

    ½ tsp English mustard

    4 dessert spoons mayonnaise (opt for low fat version to make this healthier)

    Pinch of black pepper

    Instructions

    1. Simply prepare the ingredients as stated above and mix together in a bowl, and serve.

    Skinny Tip!

    If cholesterol is a concern or if you are watching your calories. You can reduce the amount of fat in this simple side by using 1 dessert spoon low-fat mayonnaise, and 3 of plain yoghurt, as opposed to all mayo.

    Preparation Tip!

    Halve the cabbage, and again- to create quarters. Slice the bitter inner root out at an angle, and then shred finely.

  • RECIPE: Fennel And Chestnut Mushroom Pate

    Fennel & Chestnut Mushroom Pate

    Prep 5 mins

    Cook 35 mins

    Makes 2 ramekins (enough for 4 as a light starter)

    Starter / Vegan / Minimal Ingredients

    It’s simple and tasty food like this that strokes my vegan veneration. Whether you immediately scoop this from the food processor, warm, onto a seeded piece of toast or save for later and have in a sandwich with some home made pickled cucumber. I simple slice skinned cucumber, put on a small plate and douse in white wine vinegar.

    MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

    FENNEL – Fennel contains a healthy amount of flavanoids that give it strong anti-oxidant properties. When researchers tested the impact of fennel on animals, it has repeatedly shown to have anti-inflammatory properties and help prevent cancer. Fennel is a very good source of fibre too, as fibre helps flush out potential carinogenic toxins, fennel could be useful in treatment of colon cancer. High in potassium this vegetable is another winner for helping lower blood pressure. (SOURCE; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23 )

    Ingredients

    Olive oil

    225g closed cup chestnut mushrooms, peeled & chopped roughly

    1 fennel bulb, root removed & chopped roughly

    3 sprigs thyme

    1 garlic clove

    1 tablespoon wholegrain mustard

    1 tsp balsamic vinegar

    Salt and pepper

     

    Preheat your oven to 200c / 180c (fan) / Gas Mark 6

     

    Instructions

    1. Line a baking sheet with greaseproof paper
    2. Mix together the mustard with 1 tbsp olive oil
    3. Place all the ingredients on the lined baking sheet, and smother with the mustardy-oil to coat all over.
    4. Roast in the oven for 20-30 minutes, the fennel should start to brown and the mushrooms shrivel slightly.
    5. Take out the oven and set aside for a few minutes.
    6. Tip the mix into a food processor along with the balsamic vinegar and pulse a few times.
    7. Add in a tablespoon of olive oil and pulse again a couple of times.
    8. Spoon into ramekins and serve.

     

     

     

     

     

  • RECIPE | Fennel & Red Cabbage Slaw

    Fennel & Red Cabbage Slaw

    Side Dish

    This wintery style slaw is perfect for using up any leftover red cabbage. It’s zingy and nutty, and for anyone that doesn’t like fennel, make this, and get them to try and figure out what the secret ingredient is. You would never guess its presence, but at the same time this coleslaw would not be the same without it.

    I don’t even make this to accompany anything in particular, I just like having it in the fridge. I do use it in sandwiches, or to have alongside my usual lunch of carrot, cucumber, and celery sticks, vine tomatoes, and beetroot. And yes, sometimes on it’s own, by the spoonful. I try and eat as healthy as possible but sometimes my addiction to anything covered in mayonnaise gets the better of me.

     

    Skinny Tip!

    Replace the mayonnaise for a low-fat version, or you could do 2 tbsp natural low fat yoghurt and 2 tbsp low fat mayo if you are watching calories.

     

    Ingredients

    ½ fennel bulb, thinly sliced

    ½ red cabbage, thinly shredded

    ½ onion, finely chopped

    bunch of fresh parsley, finely chopped

    1 small carrot, grated

    1 tbsp wholegrain mustard

    4 tbsp mayonnaise

    Pinch of black pepper

     

    Optional: a handful of walnuts

     

    Instructions

    1. Simply prepare the ingredients as stated in the list above, and mix together in a bowl.

    *Will keep in the fridge for up to 3 days, in an air-tight container.

     

     

  • Get Juicy: Big Beet Juice Recipe

    Get Juicy

    Try to buy organic when juicing as you’re often using the whole fruit or vegetable and you don’t want any chance of pesticides getting into your home made healthy concoction.

    Focusing on the recommendation of eating whole fruits & juiced vegetables- my juice recipes are packed with veggies and have minimal appearances from fruits like apple, lemon or lime, providing a touch of something sweet yet sound.

    Simply chuck your ingredients listed below into your juicer, following your manufacturer’s guidelines for some of the ingredients…

     

    Big Beet (Great Pre-Workout!) – Makes around 600ml

    Beetroot has had recent TV coverage on how it can help us perform more efficiently in exercise regimes. Boron in Beetroot boosts our stamina, helps us to exercise longer and has positive influence on blood flow & pressure.

     

    Ingredients

    3 uncooked beetroot, use the whole thing including its leaves

    3 carrots

    1 garlic clove

    1 apple, cored

    a thumbnail of ginger

    big handful of kale

    1 tbsp fresh lemon juice, stir this in at the end of juicing

    optional- Dried organic cornflowers (immune boosting qualities)

     

  • RECIPE: Chia Coconut Cookie Cakes

    Chia Coconut Cookie-Cakes

    Makes 12

    Prep 10 mins

    Cook 10 mins

    Quick & Easy / Minimal Ingredients

    With a simple bung in the bowl and beat method, these are ridiculously easy to make. When handling the mixture to shape, it will be wet, but this is what gives them the sponge like texture inside, under their toasty coconut exterior.

     

    Ingredients

    80g coconut flour

    5 tbsp coconut oil, melted if solid

    4 medium eggs

    2 tbsp honey

    1 tbsp apricot conserve/jam

    2 tsp chia seeds

    ½ tsp baking powder

    Pre-heat your oven to 200c / 180c (fan) / Gas Mark 6

    Instructions

    1. Grease and line a baking sheet with greaseproof paper.
    2. Combine all the ingredients in a large bowl and mix for a couple of minutes until completely combined.
    3. With your hands shape into equal size balls. If the mixture is too wet to handle add a couple of tablespoons more of coconut flour. You want them to be around the same size as when you connect your thumb to your index finger making a circle.
    4. Place each ball on the prepared baking sheet and press down lightly.
    5. Place in the oven for 10-12 minutes when the tops of the cookie-cakes have turned slightly golden.
    6. Remove from the oven and set aside to cool. Store in an air-tight container.