Rice noodle, butternut squash and bean salad with roasted chicken breast

For the base of the salad I boiled rice noodles, rinsed them in cold water and left them to drain. I then tossed the noodles in a mixing bowl with salad leaves, mixed beans and raw pepper. Next, I drizzled this in a mix of olive oil, crushed mint and garlic. 

On gas mark 6, I roasted the chicken breast and butternut squash in coconut oil, a pinch of turmeric, garlic, salt, and pepper for 25-30 minutes. 

Meanwhile, I sautéed some broccoli, brussel sprouts and chopped onion in coconut oil over a medium heat. I added crushed garlic, grated ginger, salt, and pepper for flavour. Once this is done, plate it up and it is ready for you to enjoy! :)

Beans are high in anti-oxidants that will help to fight against disease and aging. They are also a great source of both protein and fibre, making them great for your waist-line. On top of this, Beans are low in sugar and are digested slowly, leaving you feeling satisfied for much longer! 

Zesty Crayfish Salad

This Zesty Crayfish Salad is a refreshing dish that is perfect for either lunch or dinner! 

For the basis of the salad I used mixed salad leaves, red pepper, tomatoes and cucumber. I bought the crayfish from Lidl (they do perfect snack size packs) and then I crumbled feta on top.

For the dressing, I blended the juice of half a wedge of lemon, a baby plum tomato, a dash of white wine vinegar, olive oil, garlic, ginger, salt and pepper. 

Additionally, I made some home-made guacamole using one small avocado, a handful of coriander, lemon juice, garlic, salt and pepper! :) 

Lemons are a fantastic source of vitamin C during the winter months! Lemons have a powerful antiviral, antibacterial, and immune-boosting effect on the body. They also have strong liver cleansing powers, so they are useful in helping hangovers!

Prawn, Pesto and Mozzarella Salad Lunchbox

Monday Lunchbox 

Start your week with this decilous prawn, pesto and mozzarella salad!

Prawns are not only very tasty to eat but are very healthy too, they are a rich source of protein yet they are low in fat and calories. Notably, Prawns are a fantastic source of Selenium which helps to prevent the growth of cancer cells in the body! 

Ingredients 

- Cooked prawns 

- mixed salad leaves

- mozorella 

- basil pesto 

- tomatoes 

- spring onions 

- avodaco 

- pepper 

For the Pesto dressing you can either buy a shop bought one or try making your own! 

To make pesto from scratch you will need to heat about 50g of pine nuts in a frying pan until golden. Then place them in to a blender with a large bunch of basil, 2 cloves of garlic, 50g of parmesan and 150ml of olive oil. Once blended, simply drizzle over the salad. There should be plenty spare that you can store in the fridge for another meal! :)

Cinnamon, Flax and Goji berry Porridge

Warming Winter Breakfast 

For breakfast I always like something substantial and filling that will give me energy for the day. Having a bowl of porridge oats in the morning is a great way to start your day because they contain Carbohydrates, which are a macronutrients needed for brain function and energy. Porridge contains complex carbohydrates, which unlike simple carbs, get digested at a much slower rate and will give you lasting energy throughout the day. I've opted for gluten-free oats, these are slightly pricier but I find they leave me feeling much less bloated.

I like to add ground cinnamon to my porridge, not only because I love the taste, but cinnamon also helps to regulate your blood sugar levels and reduce cravings. Finally, I have sprinkled on some ground flaxseed and goji berries. These Superfoods have vast nutritional benefits and also add additional flavour to the mix. 

If (like me) you like your porridge sweet, try adding some Stevia. This is a natural sweetener that will not affect your blood sugar levels. 

Powerhouse Avocado and Pepper Salad

This savoury, leafy salad is nestled with goodness and will give you an automatic boost of energy! The ingredients for it are pretty simple, I used left-over salad bits I had in my fridge to throw this together.. 

You will need: 

• Salad leaves 
• One Sweet Red Pepper 
• One small Avocado 
• Tomatoes 
• Cucumber 
• Feta 
• Flaxseed (optional) 
• Half a lemon]
• Olive oil
• Salt and Pepper 

For the dressing, squeeze half a lemon, a dash of olive oil, salt, and pepper into a mixing bowl and drizzle on top! 

Top 3 benefits of eating Avocados..

1. Improve your skin - The monounsaturated fats in avocado are perfect for improving your skin tone and they are vital for maintaining moisture levels in your skin that make it look and feel soft and healthy. 
2. Improve Cardiovascular Health - Avocados also contain a variety of heart nutrients including vitamin E for preventing cholesterol oxidization, folate for reducing dangerous homocystenine levels in the blood, potassium for regulating blood pressure and phytosterols for reducing cholesterol absorption. 
3. Reduces hunger to help weight loss - This slow burning energy leaves you feeling satisfied and full which is one of the reasons they are known for reducing hunger and appetite.

Chicken and stir fry veg with feta

Quick and easy dinner idea? 

This is a quick and easy dinner I whipped up last night...

I began by placing the chicken fillet in tin foil (keeps in some of the moisture) then dusting it with rosemary, garlic, salt, pepper, and coconut oil. I then placed this in the oven (gas mark 6) for 25-30 minutes. 

Meanwhile, I heated broccoli, butternut squash, spring onions and leafy greens in a pan with some coconut oil, garlic, ginger, salt and pepper. These should take 6-9 minutes. 

Once everything had finished cooking I plated it up and sprinkled some feta over. This meal is flavoursome and contains a combination of carbohydrates, lean protein and healthy fats! 

The Power of Omelettes

I am a HUGE fan of omelettes, and being a student they are perfect because they are cheap, easy, and delicious!

I like to experiment with omelettes by adding whatever I have in the fridge. I usually fry up some frozen chopped onion which is super cheap and can be used whenever. 

It's great to include greens in your omelettes because they are packed with vitamins, iron, and they also help to burn calories due to their thermogenic effect when being digested. I suggest sautéing either spinach or kale and throwing it in! 

For a bit of extra taste try adding some mozzarella or feta! 

Eggs Eggs Eggs... 

Eggs are sometimes seen as a bad food, but this is a serious misconception. Eggs are a great source of protein and contain numerous vitamins, including vitamin A, potassium and many B vitamins like folic acid, choline and biotin. Very few foods share the same diverse nutrients available in a single egg, and many of which are specifically needed for to help our nerves and brain. 

The body needs a balance when it comes to cholesterol, but  Fat from healthy sources (like eggs) is vital to our health, while fat from poor choices, such as margarine or foods fried in vegetable oil, can be very bad. Most nutrients, such as vitamin A, are absorbed with fat, so eggs are a great complete food source! 

Raw Cacao Balls

These great chocolate treats are completely guilt-free and easy to make!

What you need:

• Raw Cacao nibs (can be found in Holland and Barret)
• Almond Butter or Peanut Butter
• Coconut Oil
• Coconut flakes
• Cinnamon
• Dried Dates

Raw Cacao balls are great if you fancy a chocolate treat or if you need an on the go snack as they are packed full of nutrients and energy! To make them you simply need to blend or grind the ingredients together, you can experiment with the measurements to make the consistency you like. If I am just making some for myself I will use 3-4 dates, a tea spoon of cacao nibs, a tea spoon of nut butter, half a tea spoon of coconut oil and a sprinkle of cinnamon.

Once you have blended the ingredients into a thick consistency, begin to shape them into small balls and then roll them in coconut flakes. Place in the freezer for 10-15 minutes...and they are ready for eating!

Benefits of Raw Cacao Balls:

Raw Cacao is chocolate in its raw state and is considered to be a superfood with more than 300 nutritional compounds! First and foremost raw cacao is an antioxidant than contains magnesium, and other essential minerals such as calcium, sulphur, zinc, iron, copper, potassium, and manganese Polyphenols.. it is also packed with vitamins B, C and E! 

These nutrients have been known to lower blood pressure, improve cardiovascular function and health, and also to nutralise free radicals in the body. Raw cacao can improve digestion and enhance physical and mental well-being! 

Additionally... raw cacao acts an aphrodisiac, so it’s a perfect treat for Valentine’s Day! 

Follow my blog with Bloglovin

Welcome to my food blog! Most people that know me know I absolutely love food and therefore I want to start a blog that showcases not only sweet treats but healthy and delicious food that comes at a reasonably affordable price (being a student myself cost is important!). Most of the food I will be cooking will be gluten free, I think it is especially important to show how appetizing gluten free food can be as well as being much kinder on your metabolism. Alongside my posts I will be adding the nutritional benefits of the food, and hopefully this will encourage others to start experimenting with healthy foods and eating clean! 

Superfood Butternut Squash and Sweet Potato Salad 

(with homemade Guacamole )

Today my friend Becca and I experimented by making our own twist on a superfood salad. 

 Ingredients: 

Salad: 

• Mixed Salad leaves (Mine was Spinach and Rocket) 
• Cucumber 
• Tomatoes
• Bell Peper 
• Pommegrantes 
• Feta 
• Butternut Squash and Sweet Potato (can be bought already prepared)
• Baslamic Vingar 
• Olive Oil 
• Salt and Pepper (to taste)

Guacamole:

• Avocado 
• Garlic 
• Lemon Juice
• Coriander 
• Chilli pepper

We started by roasting the butternut squash and sweet potato in the oven for 30 minutes. After 10 minutes we added the sliced pepper to the roasting tray. Meanwhile, we mixed up the salad leaves, cucumber, tomatoes, pomegranates and feta on a plate and tossed in balsamic vinegar and olive oil. Once the Butternut squash, sweet potatoes and peppers were ready we placed them on top on of the salad and added salt and pepper to taste. 

For the Guacamole, we simply used a blender to blend up the 5 ingredients into a thick and creamy paste. It tasted so delicious!

Not only did this taste so good, it also has fantastic health benefits!

Todays tips: 

 Butternut Squash is a great winter food that will boost your immune system with its high vitamin C content. It also contains 5 B-vitamins (B1, B3, B6, pantothenic acid and folate), and is great for Blood sugar regulation. The folate content helps to feed your heart and the B6 helps to feed your nervous system.

Due to their orange pigment, both Butternut Squash and Sweet Potato contain high levels on beta-carotene. This is an antioxidant that has been found to help protect against cancer and aging. Beta-carotene is a fat soluble vitamin, so eating it alongside the olive oil will help its absorption.