Matcha Chia Pudding Parfait

MATCHA CHIA PUDDING PARFAIT (with accompanying video recipe HERE or see below for embedded video!!)


Ingredients:

For the chia pudding:


For the smoothie:

  • 1 ripe banana
  • 1/2 mango, frozen
  • 200 ml Cocofina coconut water {use discount code MONIFOLLOWERS15}
  • Handful of raspberries

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Method:

  1. Mix the chia seeds and matcha powder in a small bowl or glass, and pour in the plant-based milk. Stir well until all the ingredients are incorporated before adding the agave nectar, if using. Refrigerate overnight or for at least 3-4 hours.
  2. Remove the chia pudding from the fridge. Transfer half the chia pudding into another bowl or jar (if serving two) and top with fruit and/ or Go Green Wholeplus Toppers.
  3. Add all the smoothie ingredients into your blender, except the raspberries, and blend until smooth. Pour about 2/3 of the smoothie over the chia puddings.
  4. Add the raspberries to the remaining smoothie mixture and blend well. Pour over the tropical smoothie.
  5. Top with fresh fruit & ENJOY!


Remember to use the hashtag #mindfullymade on social media platforms to share with me your creations πŸ™‚

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Mindfully, Moni x

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Greenyilicious Oatmeal

GREENYILICIOUS OATMEAL (with accompanying video recipe HERE or see below for an embedded video!)

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Ingredients:

Suggested Toppings:

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Method:

  1. Combine all the ingredients for the greenyilicious oatmeal in a pan until the mixture is smooth and free of lumps.
  2. Cook the oatmeal on a medium-low heat until the milk no longer separates from the oats, when stirring with a wooden spoon, and the desired consistency is reached. (Note: Some people like to add in the mashed banana after cooking but I do this before cooking; it’s completely up to you!)
  3. Carefully remove the oats from the hob and allow to cool for a few minutes whilst you prepare the toppings/ wash the fruit.
  4. Pour the oatmeal into a breakfast bowl and smooth out the top, using the back of a spoon.
  5. Sprinkle with your desired toppings & ENJOY!

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Remember to use the hashtag #mindfullymade on social media platforms to share with me your creations πŸ˜ƒ

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Mindfully, Moni x

Choco-Coconut ‘Bounty’ Oatmeal

CHOCO-COCONUT ‘BOUNTY’ OATMEALIMG_7277

Ingredients:

Toppings:

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Method:

  1. Combine all the ingredients for the choco-coconut oatmeal in a pan until the mixture is smooth and free of lumps.
  2. Cook the oatmeal on a medium-low heat until the milk no longer separates from the oats, when stirring with a wooden spoon, and the desired consistency is reached. (Note: Some people like to add in the mashed banana after cooking but I do this before cooking; it’s completely up to you!)
  3. Carefully remove the oats from the hob and allow to cool for a few minutes whilst you prepare the toppings/ wash the fruit.
  4. Pour the oatmeal into a breakfast bowl and smooth out the top, using the back of a spoon.
  5. Sprinkle with your desired toppings & ENJOY!

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Remember to use the hashtag #mindfullymade on social media platforms to share with me your creations πŸ˜ƒ

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Mindfully, Moni x

Choco-Cherry ‘Black Forest Gateau’ Nana Ice Cream

CHOCO-CHERRY ‘BLACK FOREST GATEAU’ NANA ICE CREAM

Ingredients:

For the chocolate nana ice cream:

2 frozen bananas

1tbsp Aduna Super Cacao Powder

Splash of plant-based mylk e.g. coconut, unsweetened almond, hazelnut

1tsp plant-based syrup e.g. agave nectar, maple syrup, date syrup


For the cherry nana ice cream:

2 frozen bananas

Handful of fresh cherries

1tsp Arctic Berries lingonberry powder

1tsp Arctic Berries cranberry powder

1tsp plant-based syrup e.g. agave nectar, maple syrup, date syrup


Method:

  1. Add the ingredients for the chocolate nice cream in a high-speed blender; then blend until desired consistency. (You can add more liquid if you would like soft-serve ice cream).
  2. Place chocolate banana ice cream in the freezer whilst you make the cherry nana ice cream.
  3. Add the ingredients for the cherry nice cream in a high-speed blender; then blend until desired consistency. (You can add more liquid if you would like soft-serve ice cream).
  4. Remove the chocolate nice cream from the freezer and transfer the cherry nice cream from your blender to your bowl.
  5. Top with fresh fruit, raw chocolate and small nibbles for an additional crunchy texture.

Remember to use the hashtag #mindfullymade on social media platforms to share with me your creations πŸ˜ƒ

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Mindfully, Moni x

‘Chocolate Brownie’ Cacao Waffles

‘CHOCOLATE BROWNIE’ CACAO WAFFLES


Ingredients:

2 tbsp amaranth flour (Can be substituted for buckwheat or any other fine-grained flour)

1 tbsp coconut flour

2-3 tbsp Aduna Super Cacao powder

2-3 tbsp coconut sugar

1/2 tsp baking powder

2 eggs (Vegan substitute: flax eggs)

150 ml unsweetened almond milk (Or any other plant-based milk)

1 tsp vanilla extract

Optional: 2 tbsp (powdered, chocolate) peanut buttter

Directions:


1. Preheat your waffle iron and coat it with coconut oil.

2. Sift the flours, cacao powder, coconut sugar and baking powder into a mixing bowl, then whisk to combine.

3. Add in the flax eggs, milk, vanilla extract and peanut butter (if using), then whisk until the batter is smooth.

4. How many waffles you get will depend on your waffle iron. Mine has two square wells, so I pour 3-4tbsp of the batter onto the centre of each. Use your judgement with how your own waffle iron cooks.

5. Let the waffle iron do it’s magic and repeat with the rest of the batter until it’s gone!

6. Then top with whatever you want – melted peanut butter, chopped fruit, banana ice cream… You name it πŸ˜ƒ

Remember to use the hashtag #mindfullymade on social media platforms to share with me your creations πŸ˜ƒ

Mindfully, Moni x


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Choco-Orange ‘Jaffa’ Oatmeal

CHOCO-ORANGE ‘JAFFA’ OATMEAL

Get both chocolately and zesty with this delicious breakfast bowl of oatmeal! So quick and easy to make – there’s no excuse not to cook up a storm.


Ingredients

40g jumbo rolled oats

1 ripe banana, mashed

1 sachet STRIPPD Vegan Chocolate Protein Blend

2-3tbsp Aduna Super Cacao Powder

Juice of 2 large organic oranges

250ml plant-based milk e.g. unsweetened almond, coconut, soya (I use Alpro Unsweetened Almond milk)

Method:

  1. Combine all the ingredients for the oatmeal in a cooking pots until the mixture is smooth and free of lumps.
  2. Cook the oatmeal on a medium-low heat until the milk no longer separates from the oats, when stirring with a wooden spoon, and the desired consistency is reached. (Note: Some people like to add in the mashed banana after cooking but I do this before cooking; it’s completely up to you!)
  3. Carefully remove the oatmeal from the hob and allow to cool for a few minutes whilst you prepare the toppings/ wash the fruit.
  4. Pour the chocolate oatmeal into a breakfast bowl and smooth out the top, using the back of a spoon.
  5. Sprinkle with your desired toppings & ENJOY!


Remember to use the hashtag #mindfullymade on social media platforms to share with me your creations πŸ™‚


Mindfully, Moni x

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Guest Blog Post: Amy Mia Goldsmith

5 Foods to Ease an Upset Stomach

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Whether you had a stomach flu or simply ate something bad, your organism will not respond quite well to certain types of food. During this period you might experience nausea, vomiting and diarrhea and it is recommend altering your diet, at least until your organism stabilizes and starts digesting foods normally. But before you condemn yourself solely to toast and crackers, you should try implementing these few foods into your diet plan, as they are known to be some of the best stomach soothers:

  1. Bananas

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Bananas are known to be natural antacids, meaning they contain vital nutrients which can normalize the stomach acids and firm the bowel movements. Because they are so rich in fiber, pectin, potassium and vitamins, they can be easily digested and actually serve as a great energy booster, which is another plus, as stomach problems are known to drain your energy and leave you feeling exhausted. This is why bananas are generally recommended as breakfast foods or pre and post-workout snacks.

  1. Papaya

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Fruits are known to be generally quite healthy because they are so rich in vitamins, but it is a well-known fact that they should be avoided during stomach issues, because their acidic levels could harm the stomach flora even further. But every rule has its exception and in this case the exception comes in the tasty form of the tropical papayas. Papayas are known to be quite rich in papain, an enzyme that aids with digestion. These enzymes help break proteins and create a stable acidic environment. This is also why papayas come in many supplement forms and are used to treat stomach ulcers, certain allergies and even some sports injuries.

  1. White Rice

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In the last couple of years the complete hype about white foods being bad for you has resulted in many people simply cutting certain foods like white bread, flour and rice out of their nutrition. Contrary to popular belief, plain white rice holds many benefits, especially when it comes to easing stomach pains. It has the ability to absorb the gases and acid in your stomach and solidifies your stool. This helps especially with diarrhea or similar issues in the digestion track. White rice is also a good idea as it can replenish your energy; make you feel satiated without upsetting your stomach further.

  1. Ginger

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Considered one of the healthiest foods, ginger has many great properties that are used to treat all kinds of diseases and health issues. For many years, ginger has been praised as one of the best remedies when it comes to alleviating symptoms of gastrointestinal distress. Not only does it have anti-inflammatory components that help reduce the stomach pains, but it is also regarded as a substance which eliminates intestinal gases and soothes the intestinal track. Depending on your ache, you can consume ginger in fresh form or perhaps mix up a cup of ginger tea. It is very important to remember that a recommended dose is 4 grams of ginger per day.

  1. Apple Sauce

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When it comes to stomach aches, an apple a day will certainly not keep the doctor away, at least not if you consume them in a fresh form. Fresh apples are known to contain high levels of fructose which can be very upsetting for the stomach. On the other hand, this fruit is also quite rich with pectin, which helps soothe the symptoms of diarrhea ad constipation. In order to get the most out of these health properties, it is recommended to consume apples in a form of applesauce, as cooked down apples will help with digestion.

 

Lastly, it is really important to create a well-balanced nutrition that will help you get all the essential nutrients without doing any harm to your digestion track. This can be accomplished by mixing up some probiotic and prebiotic foods and forming a synbiotic your body desperately needs. Personally, I use and recommend the SCD Lifestyle diet plan. Try to manage a diet that contains all the essential nutrients needed for a body to function properly.

Here are some gut healthy recipes:

Strawberry Smoothie

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Simply blend half a cup of low-fat yogurt, milk and frozen strawberries and enjoy your instant synbiotic mini meal.

Toasty Breakfast: A combination of toasted whole-wheat English muffins with low-fat yogurt and bananas makes a nutritious and healthy breakfast idea.

Chicken Salad Sammie:

When you feel ready to step up the game, mix up a bit of mayo, low-fat yogurt, celery, cut-up chicken breasts and spread it on whole-grain toast for a delicious afternoon snack.

Savory Yogurt Dip:

A light everyday snack which contains low-fat yogurt, minced cucumbers, a pinch of salt and a teaspoon of fresh dill makes a tasty dip or a toast spread.

After you have cured your stomach ache and feel ready to get back to your regular nutrition, it is a good idea to start slowly by implementing some of the above light snacks and gradually introduce other foods.

About the author

Amy Mia Goldsmith is a personal trainer and chief editor at Beausmith blog, a healthy lifestyle blog. She has a degree in nutrition and her goal is to teach people to live a healthy, happy life.