Stock Up On Cupboard Staples

image
Pumpkin Seeds

I hallmarked Wednesday evenings and Saturday mornings as new blog update days but it seems Amelie picks up a new illness every week at the moment. A new bug means sleepless nights and long days for me, and inevitably I end up catching it too. Oli joked that she’s not allowed to go to any baby groups and socialise anymore, I think he was joking… So, I apologise for the lack of posts recently. I have been working on a few new recipes so I look forward to sharing those with you over the next week or two.

I do love hearing from people who read my blog, message me asking for advice and those that try my recipes and let me know how they got on. A few people recently have asked for a shopping list and advice on where to buy ingredients so that they can stock up on a few essentials. I think a good idea could be an online shop (Amazon or Buy Whole Foods Online) and buying some bits in bulk as supermarkets tend to sell small packets at more of a cost. There are some ingredients that I get through very quickly so it works out cheaper and your ingredients will last longer that way. Below are some ingredients I use a lot in my recipes.

image

Things I would buy in bulk online are:

Coconut Oil (make sure it’s raw, organic, and cold pressed – Lucy Bee, Biona, Tiana)

Oats (make sure nothing is added to them)

Almonds

Ground Almonds

Pecans

Pumpkin Seeds

Cacoa Powder

Chia Seeds

Other things you can pick up in the supermarket gradually or when you’re making a specific recipe:

Almond Milk (Rude Health is free from additives, others might not be so do check) – or any other plant-based milk

Eggs

Sweet Potato

Spinach

Bananas

Oranges/Mandarins

Berries

Lemons

Medjool Dates

Sunflower Seeds

Flaked Almonds

Pine Nuts

Brown Rice

Chickpeas

If you go to my ingredients page there is a more comprehensive list of ingredients you can add to your shopping list. Sometimes it’s good just to get a little bit of inspiration before you head out to do a food shop!

image
Cupboard essentials

I hope this is useful in some way. Have a fantastic week and hopefully I’ll have a new recipe up on Wednesday night for you : ) In the meantime, let me know what you struggle with when trying to eat healthy foods – snacks, meal ideas, lunches etc!

Lea  x

How to eat healthy food on a budget and no time

image
Simple frittata

Happy Monday! Today is the start of a new week. We can achieve so much in a week, so rather than looking at Monday like it’s a big grey cloud over your head, look at Monday as the start of something new and exciting. Anything is possible guys, set your goals and go run at them with a smile : )

It’s Monday – let’s think about the week ahead and get planning some exciting things. Lots of people ask me if I spend a lot of money on ingredients and the truth is, no not really. Of course there’s always the potential to spend a fortune in a health food store on pricey products that claim to pack a punch in the health stakes. Equally, without a budget or planning it’s just as easy to do that on your weekly shop at the supermarket. Eating well doesn’t have to break the bank. Be savvy, give your meals and snacks some thought, and don’t get distracted. You can rustle up a quick and healthy meal just using a few ingredients. And remember, small positive changes, slowly over time are better than no healthy changes at all. So please don’t beat yourself up if you’re not eating organic, fresh produce 100% of the time. I don’t. Be realistic. You can easily build up healthy food staples over time – nuts, seeds, grains, beans and lentils last, as a little goes a long way and they are some of the cheapest things to buy when you’re doing your weekly shop!

Simple changes

Focus on a few simple day-to-day changes to get you started. For instance, swap white rice for brown rice. We all know brown rice is better for us and it makes a fantastic staple to your diet. White rice basically looked like brown rice before it went through a refining and polishing process. This process takes out all goodness. Brown rice is richer in fibre,vitamin B3, B1 and B6, manganese and iron. With one simple change you can boost your daily nutrient intake. Try out some other healthy carbohydrate and protein options such as lentils, beans and grains such as quinoa to bulk up salads, stews and soups.

image
Brown rice

Although I eat mainly plant-based foods, I’m not vegan, so I do eat eggs and find frittata makes a great lunch or dinner when you don’t have much time. You can pack a frittata with as little or as much veg as you wish. I will often make quite a deep frittata, pack it full with peas, onion, garlic, spinach and tomatoes and cut it in to thick wedges and put it in a lunch-box, pop it in the fridge and eat it for lunch. It makes a great alternative to eating a sandwich. I also give it to my 8 month old daughter for lunch or dinner and she loves it!

Don’t waste

Don’t waste food or time. If you’re making a chickpea curry for instance, make extra and put some in a lunch-box for your lunch the next day. You can easily take that to work with you and your work colleagues will undoubtedly be jealous of your delicious, nutrient packed lunch. Or make extra and put some in the freezer, you then have easy and healthy go-to-meals when you don’t have the time or energy to cook. I’ll often freeze my bananas (slice first), raspberries, and blueberries. That way they keep for longer, don’t get wasted and are great to throw in to energy boosting smoothies that are really tasty and refreshing.

These are just a few ideas. I could go on but I think this is a good start. I’ll do another blog like this in the near future to cover more ground. If you have anything else you’d like me to cover please get in touch or comment. I hope it has been useful in some way and I hope your Monday has got off to a flying start!

Enjoy your week xx

Chocolate and Coconut Energy Bites

IMG_20150209_092212[1]

 

Had a lovely day in sunny Kingston visiting a friend yesterday. That was until Amelie screamed the whole car journey home. A journey that should have taken 1 hour 20 minutes took me 2 hours 30 minutes. I had to keep pulling up at the side of the road to settle her. Every time I settled her and continued driving the whole drama started again. At one point I thought we might as well set up camp at the side of the dual carriageway for the night. Then last night I saw every hour roll by with a baby that wouldn’t sleep *yawns and rubs eyes*. Think it’s going to be one of those days today, so I have made these healthy chocolate energy balls this morning. This is my ‘go to’ snack in an attempt to get me through the day.

Inspiration

When I used to work in London there was a very well known health food shop next to my gym and they used to sell these tasty protein balls, but at £1.80 for only one they are quite expensive. I never thought to make my own, until this morning. So here’s my own version. Packed with so many energy boosting ingredients.

1 cup Almonds

10 Dates

1 tablespoon Coconut Oil

2 tablespoons Raw Cacao Powder

2 tablespoon Chia Seeds

2 tablespoon Flaxseed

2 tablespoon Desiccated Coconut

1 tablespoon Maca Powder

So easy to make – literally throw everything in to the blender and blitz for a few minutes. Roll in to balls and put in the freezer for an hour. They can then stay in the fridge for you to eat as and when you wish (will last a few weeks but will probably be gone in a day).  These are so healthy for you – nothing but goodness in them. They will give you an energy boost without that horrible slump a little while later. Full of heart healthy fats such as omega 3, which will lower cholesterol, blood pressure and reduce heart disease. Full of vitamin E, iron, magnesium, zinc and antioxidants which will keep your skin, hair and nails glowing and healthy. Check out my ingredients page for the full health benefits, there are far too many to list here!

Go make them – and enjoy!

xx