Yes, today we are talking about balls. Now that we have your attention, let me tell you, that the kind of balls we are talking about in this blog are energy balls, power balls, energy bites or what ever you like to call them. These little morsels are packed full of good for you fuel and are increasing in popularity on a daily basis. It really isn’t a surprise considering the simplicity and the health benefits. [Read more…]
Have you heard of Blondilox? Laura Kate is the brains behind these porridge blends. This month we are highlighting Laura Kate’s Festive Ginger Biscuit recipe and caught up with Laura Kate to learn more about where her concept for bespoke porridge blends started.
Blondilox is a great name, how did it come about?
Thanks! Blondilox is where you can ‘create your own’ bespoke porridge blend online. Blondilox was born after I had a complete burn out, which led me to suffer with a few health issues including battling an eating disorder. Through my passion for health foods and personal recovery I started Blondilox. You can read my full story here.
How do you stay active?
When I was at the height of my illness my body was so burnt out that exercise was just not possible for me, this was really tough as I love being active but I just didn’t have the strength. Earlier this year as my body started getting stronger I eased back into Pilates classes. Suffering a physical and mental illness has made me extremely grateful to now have a healthy mind and strong body which allows me to stay active. Not being able to do any exercise taught me how important exercise is for mental and physical strength. Pilates is now one of my favourite ways to stay active and I appreciate how important Pilates is for my core strength and my posture. I’m looking forward to continuing on building up my strength in 2017 with Pilates.
Porridge is such a lovely warming breakfast, what are your top tips for seeing you through winter?
Well, the winter season is well and truly upon us! I am always super aware of trying to keep myself as healthy as possible during this time of year. I feel the cold a lot and I do struggle with the shorter days. Here are a couple of my healthy tips this winter…
Lunch- tick, or dinner –tick (I love making into a huge bowl adding noodles and vegetables.) It adds flavor to anything and everything and miso has so many known health benefits.
M&S long sleeve thermals (Aka my lifesaver)
These are my lifesavers through winter, I have one in just about every colour. Have a wee look here…You’re welcome J (It’s honestly my life saver and go-to during cold weather!)
Ground ginger or fresh ginger- it is a spice I LOVE all year round. It’s such warming flavour and works as an anti-inflammatory in the body. I love to grate fresh ginger in hot water with a slice of lemon and of course my Winter Blend porridge has ground ginger in the mix!
So if you are in need of a warming boost, and benefit from all the other amazing health properties of ginger, check out my recipe below
Festive ginger biscuit recipe
Here is a wee recipe to make some yummy festive biscuits using my WINTER BLEND.
- Winter Blend bag mix (Makes around 15-20 biscuits)
- In a pan melt 1 tablespoon and half of coconut oil
- Add in 2 tablespoons maple syrup
- 1 tablespoon of nut butter (I use almond butter)
- Stir in a teaspoon of grated or finely chopped fresh ginger
- Let this melt together and take off heat and pour oat blend in pan and mix together
- Shape into mini cookies
- Bake for around 25/30 minutes at 180 until golden brown.
You can get your hands on the new Winter Blend at our View Studio shop.
Have you heard about The Sassy Coconut? Ella Williams is the genius behind St Andrews’ first ever plant-based dessert company. This month we are highlighting one of Ella’s recipes. No, not her raw ‘Nutella’ tart. (It’s AMAZING!) Instead of something sweet, we’ve chosen one of her savory recipes to keep us warm: quinoa meatballs.
Ella’s quinoa meatballs are a hearty alternative, packed with lean protein to satisfy a ravenous appetite and repair muscles after a workout.
Ella suggests making these on a weekend when you’ve got a little time to spare. We’ve doubled the recipe found on her blog so it feeds four instead of two. Feel free to double or triple it too – these meatballs freeze beautifully.
- 2 tablespoons olive oil
- 2 teaspoons dried mixed herbs
- 2 teaspoons chili flakes
- 1 cup sunflower seeds
- 1 chopped onion
- 600g chopped mushrooms
- 800g cooked lentils (tinned is easiest!)
- 1 cup cooked quinoa
- 2 tbsp spelt flour (any flour is suitable)
- salt and pepper to taste
- Preheat the oven to 180 degrees.
- Add the oil to a large frying pan. Cook the onions and mushrooms for around 5 minutes until soft.
- Add the herbs and chili flakes. Cook for another minute.
- Whilst the onions and mushrooms are cooking, pulse the sunflower seeds in a food processor until coarsely chopped. Add the onion and mushroom mixture and pulse until combined.
- In a large bowl, combine the contents of the food processor with the lentils, quinoa and flour and stir until the mixture forms a dough.
- Shape into meatballs and place on a baking try lined with grease-proof paper.
- Cook in the oven for around 30 minutes, turning the meatballs halfway through cooking, until brown and crispy on the outside.
Ella suggests serving these on a bed of courgetti, courgette noodles made with spiralizer. You can also use a normal veggie peeler to make courgette strips, or opt for pre-spiralized courgette from the supermarket. “I like to sauté the courgetti for a couple of minutes with some olive oil until it’s warm but not soggy,” she suggests.
Cover them in a blanket of organic tomato sauce and tuck in. Let us know how you like them.
Keep up with The Sassy Coconut. Her creations are healthy spins on decadent sweets. The best part? All vegan and all delicious. (Several offerings are also gluten free.) And if you’d like to get info on Ella’s upcoming appearances in St Andrews, head over to her Facebook page. Thanks, Ella!
Having this super dressing around makes eating savory snacks like rice, veggies and alike much more appealing, it goes well with tofu too, and it makes leftovers light up. if you’re in a rush and just have time to ‘eat leaves’ this works wonderfully. Make ahead so that you have it to hand.
1 empty jar and lid (like a jam jar or something) or plastic clip top cup
½ cup tahini spread (any type will do)
6 tablespoons of warm water
4 tablespoons of lemon juice and the pulp (1 ½ lemons)
2 tablespoons rice or white or red wine vinegar (whatever you have in the cupboard)
2-3 tablespoons of olive oil
2-4 teaspoons of soy sauce (2 if its dark, 4 if its light style)
Quick and easy method
Add the ingredients above into the jar. Give it a good shake.
Take the lid off – to release the air – and screw the lid back on.
Put in the fridge for an hour before you use it so the ingredients settle and the dressing gets to a good thickness.
How to Use
Pour On Everything!!! Now you have a super savory dressing that you can experiment with the amount of lemon juice, vinegars and soy to get your flavour combo just right for you.
You can add less liquid if you want a thicker sauce, and you get a darker sauce (like the one here) if you use dark soy instead of light. You can also add a bit of fresh orange juice if you run out of lemon, or want more sweetness.
This recipe is OK for raw tahini – you get a very light paste, and you can also add things like garlic (I’m not a fan of raw garlic so I leave it out).
Check out our other delicious recipes on our BLOG PAGE which includes healthy recipes from salads to brownies.
Perfect for a summer evening, this combination of minced lamb meatballs which you can spice up if you wish – together with the cool refreshing yoghurt based tsatziki – is simple to put together and really tasty.
This classic Greek sauce is delicious with the lamb meatballs that follow, or grilled chicken, or as a dressing for a fresh summer salad.
What you need:
1/2 cucumber, peeled, deseeded and very finely chopped
120 ml rice wine vinegar
2 shallots, thickly sliced
1/2 small bunch of fresh dill, picked off stem
360 g full fat Greek yogurt
15 ml olive oil
15 ml lemon juice
Salt and pepper, to taste
In a food processor, blend the vinegar, shallots and dill until they are very finely chopped, but not pureed to a paste. Place these in a bowl and stir in the cucumber. Add the yogurt and fold everything together, then add the olive oil, lemon juice, salt and pepper. Store in the fridge, covered, for up to one week.
Also called kofta, these are great for a light lunch or a summer dinner with a side salad, accompanied by the tsatziki above.
What you need:
500g lamb mince
75g dried apricots, finely chopped
2g fennel seeds, chopped
1/2 small bunch of fresh dill, picked off stem and finely chopped
5 ml sea salt flakes
Put all ingredients together in a medium mixing bowl and combine it thoroughly using your hands. With dampened hands, form small meatballs, no more than 2cm across. Place meatballs on a baking rack set on a foil-lined baking tray. When all are formed, bake for 12 minutes at 200 degrees C. Remove from oven and enjoy with the tsatziki above.
Why not work up an appetite at the studio? We’ve got some great workshops and courses on over the summer, and a special offer for drop ins too.
I found this delicious gluten free vegan chocolate brownies recipe idea in the great cookbook Oh She Glows by Angela Liddon.
I’m a very fussy person when it comes to recipe books – and it’s not often I come across one as good as this.
If you take the right options this can be gluten free, and refined sugar free as well as vegan.
I swapped some ingredients out purely and simply because I didn’t have them.
So I used buckwheat flour, pecans and coconut sugar. I ground flaxseeds in the water in my mini blender as I didn’t have already ground, and I used ground almonds. To tell you the truth I also used a tray of Thornton’s chocolates that I had at the back of the cupboard as I ran out of chocolate. Worked fine!
Prep – about half an hour
cooking – 30-35 mins
4 teaspoons flaxseeds or ground flaxseed
140g whole raw almonds or ground (or ground almonds)
115g plus 2 tablespoons brown rice flour (or buckwhet flour)
2 tablespoons arrowroot powder
50g cocoa powder (or raw cacao powder)
1/2 teaspoon sea salt
1/4 teaspoon baking soda
90g plus 45g non dairy choc chips (or if youre not vegan you can use any chocolate – I used up a box of chocolates that were in the back of the cupboard!)
55g plus 2 tablespoons coconut oil or vegan butter
225g natural cane sugar (or coconut sugar if you don’t want to go refined)
60ml almond or nut milk
1 teaspoon vanilla extract
65g chopped nuts – walnuts or pecans work well
Oven goes on at 180
Find a big square baking tray that looks like it will hold brownies in. Line with baking paper and let the sides overlap so you can lift it out afterwards. The mixture’s quite runny so don’t use one with a loose bottom unless you double wrap the parchment!
1. whisk the flax and water together and set aside so it goes gel like
2. If you need to grind the almonds, do so, otherwise whisk them with the flour, arrowroot, coco powder, salt and baking soda. These ingredients really need to combine well for your brownies to come together so do this with care – use a hand whisk, mine worked well.
3. Melt 90g of the chocolate and the coconut oil / butter in a pan (gently!). When almost melted, take off the heat and add your flaxseed mix, sugar, milk and vanilla (smells delilsh – resist the temptation to eat this mixture right now).
4. Pour the liquid mix from the pan into the big bowl where your dry ingredients were combined. Give it a good mix, then add the nuts and the additional chocolate chips.
5. Your chocolately glistening mix now needs to go into the baking tray. Try and get it evenly spread – move the tin around with your hands, in the air. Brownie mix needs encouragement to move!
6. your oven will be nice and hot now so pop in your tin, and set your timer for 30 minutes. Check them at this stage – by pushing the top of the surface. There should be a bit of give but not be squashy.
Brownies are sticky inside, so its difficult to test with a stick like you would a regular sponge. If in doubt keep going for up to 4 more minutes – but don’t walk away from the oven, this is the crucial bit.
7. Keep in the baking tin while cooling – or they will fall apart! Your kitchen will smell divine, but resist, resist.
While you’re waiting for them to cool – why not think up a slogan for our competition? What would you like to see on your own unique vest or sweatshirt?For more unique gluten free recipes visit CLICK HERE
Meanwhile, back in the kitchen:
8. Divide into squares smaller than you think is about right. These pack a punch and you don’t need that much to get satiated.
I used a 2 litre square tin and I cut more than the 16 squares this receipe has for a guideline.
Also adjust your cooking time if you’re using a shallow tray (less) or deeper tray (more).
Once cooled these keep really well in a container in the fridge…. if you can resist them!
Thanks to my favourite cook book called Oh She Glows by Angela Liddon. Her recipes that work and although are GF SF and vegan, aren’t over fussy. Loved this recipe? To get additional Vegan recipes visit Positive Health.
These are AWESOME after a class, when you need a pick me up in the car or walking back home.
But be warned, if you have kids around or hungry husbands, they wont last very long – I had to hide a few away at the back of the fridge for myself!
What you will need to do for the complete spiced chickpea & feta salad recipe, is to make up the chickpeas first, then the dressing, then you can combine these two with the rest of the salad ingredients to make a delicious summer supper.
Recipe for Spiced Chickpeas
1 teaspoon cardamom
1 teaspoon cumin
1/2 teaspoon allspice
1/2 teaspoon cinnamon
pinch cayenne pepper
1/2 teaspoon salt
10 ml olive oil
1 400g tin chickpeas, drained, rinsed and air dried
Mix all ingredients together and spread chickpeas on a baking tray. Roast at 200 degrees for 10-15 minutes, until golden and crispy. Allow to cool before assembling salad.
Red Wine Vinaigrette
1 teaspoon Dijon mustard
30 ml red wine vinegar
60 ml extra virgin olive oil
salt and pepper, to taste
Combine all ingredients in a jar with a tightly-fitting lid. Shake to combine and store in fridge, up to four days. This dressing will taste delicious on any cold rice dishes as well as bringing your summer salads to life!
So when you’re ready to eat the whole salad, gather together:
2 little or sweet gem lettuces
chopped 1/2 cucumber seeded and chopped
1 pint cherry or grape tomatoes, halved
85g Feta cheese, crumbled
The chickpeas ‘that you made earlier!’
The salad dressing.
Assemble all of your ingredients in a big serving bowl including the chick peas, and toss with the vinaigrette, to taste, just before eating.
What’s on at The View?
There’s always something going on at The View – and now we’re adding new classes and workshops to the timetable. PLUS you can also visit our on-line boutique for vests, socks, and resistance bands (and more!).
Recipe for Pumpkin Tea Cake
200g all-purpose flour
7.5 ml baking powder
2.5 ml teaspoon baking soda
20 ml ground cinnamon
10 ml ground nutmeg
pinch ground cloves
250g pumpkin or squash puree (canned or homemade)
235 ml vegetable oil
5 ml salt
3 large eggs
2 small spoonfuls sugar for topping
**If making homemade squash puree, bake and puree it before starting the tea cake. Toss it with olive oil and bake at 175 for about 30 – 40 mins – until it gives no resistance at all when pricked with a fork.
Putting The Tea Cake Together
1. Preheat the oven to 160°C. Lightly butter the bottom and sides of a 22 x 13 cm loaf pan.
2. Sift or whisk together the flour, baking powder, baking soda, cinnamon, nutmeg, and cloves.
3. In another bowl, whisk together the pumpkin puree, oil, sugar, and salt until well mixed. Add the eggs one at a time, mixing well after each addition. Scrape down the sides of the bowl. Add the flour mixture and mix gently with a silicone spatula until just combined.
4. Pour the batter into the prepared loaf pan. Sprinkle the top evenly with the topping sugar. Bake until a tester emerges clean from the center, about 1 hour.
5. Let cool in the pan on a wire rack for about 20 minutes. Then invert the cake onto the rack, turn right side up, and let cool completely. Serve at room temperature. The cake will keep, well wrapped, at room temperature for 4 days or in the refrigerator for about 1 week. It also freezes well for up to 1 month.
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RECIPE OF THE MONTH:
TASTY CHOCOLATE CHIP COOKIES
225g All Purpose Gluten Free Flour
1 teaspoon bicarbonate of soda
3/4 teaspoon xanthan gum
1/2 teaspoon salt
113g butter, melted and cooled slightly
150g light brown sugar
65g granulated sugar
1 large egg
2 tablespoons milk
1 tablespoon vanilla extract
200g chopped semisweet or bittersweet chocolate
Whisk flour, soda, xanthan gum and salt in a medium bowl. Set aside. Whisk melted butter, brown sugar and granulated sugar in a large bowl until well combined. Add egg, milk and vanilla and whisk until smooth. Gently stir in flour mixture with a rubber spatula until a soft, homogenous dough forms. Fold in chopped chocolate. Cover dough with cling film and let rest for 30 minutes.
Preheat oven to 175C. Line two baking sheets with parchment paper. Scoop 1.5 tablespoons of dough at a time, spaced two inches apart on parchment. Bake until cookies are golden and the edges have begun to set, but centres are still soft, 11 to 13 minutes, rotating sheet trays halfway through baking.
Let cookies cool 3-4 minutes before removing to a wire rack to cool completely. These store well at room temp for one day, or you can freeze them for later. If there’s any left!
If you want to try these non-GF, use regular all purpose flour and omit the xanthan gum.
This soup is strongly inspired by a recipe in Diana Henry’s book, A Change of Appetite. Make it your own by adding your favourite garnish. Chopped fresh coriander or mint, a spoonful of Greek yogurt or creme fraiche, a squeeze of lime juice, or a sprinkle of toasted sliced almonds or sunflower seeds would all work well with this delicious winter warmer.
CARROT GINGER SOUP
1 tbsp olive oil
1 onion, chopped
1 celery stick, finely chopped
1 kg carrots, peeled and finely chopped
2 garlic cloves, finely chopped
2.5 cm piece of ginger root, peeled and finely chopped
2 tsp ground cumin
1 litre chicken stock
salt and pepper, to taste
1. Heat the oil in a soup pot over medium heat. Add the onion, celery and carrot, stirring well. Cook about ten minutes, until the vegetables are soft and starting to colour.
2. Add the garlic, ginger and cumin and cook for another 2-3 minutes, stirring well.
3. Add the chicken stock and bring to a boil. Reduce heat and simmer, covered, about 20 minutes, or until carrots are very soft.
4. Allow soup to cool slightly, then puree it with a stick blender or in a food processor.
Check for seasoning, adding salt and pepper to taste. Serve with your favourite garnishes from above.