Whole wheat vs. white flour

You may have noticed, that when baking ANYTHING, I use whole wheat flour. Apart from the fact that it tastes more pure and unprocessed, it contains greater nutritional value…

One of the biggest differences between whole wheat and white flour is its fibre content. Whole wheat grains contain almost 5 times as much fibre as white flour. Fibre is very important for ones diet as it helps with digestion, and helps lower bad levels of cholesterol.

Whole wheat provides us with more vitamins. It contains vitamins B1, B3 and B5. Due to the fact that white flour has been processed, the nutritional value has been destroyed. Manufactures may also go to as far as replacing lost nutrients with artificial ones- ones that are no good for the body!

Whole wheat is also a slow releasing carbohydrate. Slow releasing carbs are best for our bodies as they provide with energy that last a lot longer than fast releasing carbs that come from white flour.

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From nationalfestivalofbreads.com

 

SHK x

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Banana & blueberry muffins

So I have finally perfected the recipe for these nutritious muffins- packed with fresh blueberries and bananas and made purely with plant-based ingredients. You can also alter this easy recipe depending on what fruit you wish to add. These are also great without the blueberries and adding walnuts. Processed with VSCOcam with a6 presetProcessed with VSCOcam with a6 preset
Ingredients (makes 6)

  • 2 cups of wholewheat self-raising flour
  • 1/2 cup of dark brown sugar
  • 2 teaspoons of baking powder
  • 1/4 cup of coconut oil
  • 1/2 cup of soya milk
  • 1/2 cup of almond milk (or you can use 1 cup of 1 plant-based milk instead of 2 half cups)
  • 1 tablespoon of apple cider vinegar
  • 2  bananas (mashed)
  • 1 cup of blueberries

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Method

  • Preheat the oven to 180 degrees celsius and prepare 6 muffin cases.
  • In a bowl, mix the flour, sugar and baking powder.
  • In a separate bowl, combine the coconut oil, apple cider vinegar, and the plant-based milk(s).
  • Add the wet ingredients mixture to the dry mixture bowl gradually, then mix in the mashed bananas.
  • Once the mixture in combined (may be slightly lumpy), fold in the blueberries.
  • Pour the mixture evenly into the prepared muffin cases and bake for 20-25 minutes.
  • Allow to cool to for 15-20 minutes.

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There’s nothing unhealthy about these muffins! Enjoy!

SHK x

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Chocolate & coconut cupcakes

As well as being lovely and indulgent, these little cupcakes are actually rather healthy (in moderation of course), made with the healthiest plant-based ingredients I could find! Everyone loves giving into chocolate over Christmas, but why not try a healthier alternative…

Ingredients (makes 16)

  • 1 1/2 cups of whole wheat self-raising flour
  • 1/2 cup of dark brown sugar
  • 1 cup of cacao powder (you can use cocoa powder for a cheaper alternative)
  • 1 cup of soya milk
  • 1 cup of coconut milk
  • 1/2 cup of desiccated coconut
  • 1/4 cup of coconut oil
  • 1 teaspoon of baking powder
  • 1 teaspoon of vanilla essence
  • 1 tablespoon of apple cider vinegar

For the icing

  • 2 cups of icing sugar
  • 1/4 cup of coconut milk

Method

  • Preheat the oven to 180 degrees celsius and line 16 cupcakes cases (you may have to cook them in batches).
  • In a bowl, mix the flour, sugar, baking powder and cacao powder.
  • In a separate bowl, combine the soya milk, coconut milk, coconut oil, vanilla essence and apple cider vinegar.
  • Gradually pour the wet mixture into the dry mixture until combined. Then mix in the desiccated coconut.
  • Divide the mixture equally into the prepared cupcake cases.
  • Bake in the oven for 15-20 minutes. Allow cupcakes to cool completely before icing.

For the icing

  • Mix the coconut milk, gradually adding the icing sugar until you reach desired consistency.

Enjoy!

SHK x

 

Smoothie bowl

What better way to start the day than with a delicious bowl of nutritious goodness! Packed with nutritional value, these are easy to make and will give you all the energy you need to get your day started.


Ingredients

  • 1 banana
  • 3/4 cup of soya milk
  • 2 cups of frozen berries
  • 1 cup of crushed ice
  • a handful of nuts and seeds for the topping

Check out my banana loaf recipe for the benefits of bananas and see the benefits of nuts and seeds under my nutrition page.

Blend all the ingredients in a blender until the consistency is thick and smooth. Then pour into a bowl and enjoy instantly!

SHK x

Nuts & seeds

These nuts and seeds may be small in size, but the nutritional impact they have on our bodies is anything but. Add chia seeds, pumpkin seeds and almonds to your diet, and you’ll be doing your body a whole lot of good.

Chia seeds

Chia seeds deliver a high amount of nutrients with very little calories…
These little seeds are an excellent source of omega-3 and omega-6 which are crucial vitamins for heart health. In addition, 28g of these seeds will provide 18% of the RDA (recommend daily allowances), 30% magnesium and 27% phosphorus; all essential vitamins for bone health. They are also packed with antioxidants and are high in potassium, fibre and protein. Adding chia seeds to your daily intake will provide your body with a number of integral nutrients. Mix these into smoothies, soups, yoghurts, cereals, or sprinkle them over your salad.

Found on popsugar.com

Pumpkin seeds

Pumpkin seeds are also packed with nutrients! As well as providing our bodies with antioxidant support, they are an excellent source of zinc, iron, protein, magnesium, copper, phosphorus and manganese; all promoting good health. These seeds are easy to snack on, or add to yoghurts smoothies or home-made cakes and muffins.

Found on fitsugar.com

Almonds

Almonds… one of my favourite snacks. These nuts are a source of magnesium, copper and high-quality protein. They contain high levels of good fatty-acids that our bodies need. In addition, almonds are high in antioxidants, helping protect against oxidative stress which can damage molecules in cells and contribute to ageing and diseases such as cancer. Almonds are also considered one of the best sources of vitamin E, which can contribute to a number of health benefits. The high levels of vitamin E in these nuts aid in protecting cell membranes from damage; linked to lower rates of heart disease, cancer and Alzheimers disease. Almonds are also easy to snack on or add to your breakfast, and you only need 15-30g to receive your RDA.

Found on mindbodygreen.com

Vanilla & pomegranate vegan cake

Continuing with the Christmas inspired recipes- here we have a vegan vanilla and pomegranate cake with coconut icing and Christmassy decor. I always have so much fun developing recipes like this as I can work off my previous recipes whilst making improvements. This turned out deliciously and will serve 10-12.


Ingredients

  • 4 cups of wholewheat self-raising flour (you can use white if you prefer)
  • 2 cups of dark brown sugar
  • 2 teaspoons of baking powder
  • 1 1/2 cups of soya milk
  • 1 cup of coconut milk
  • 1 tablespoon of coconut oil
  • 3 teaspoons of vanilla essence
  • 1 tablespoon of vanilla paste
  • 2 tablespoons of apple cider vinegar
  • 1 cup of pomegranate (plus extra for decorating)

For the icing

  • 4 cups of icing sugar
  • 1/2 cup of coconut milk
  • Mint leaves (or any little green leaves to use for decorating)

Method

  • Preheat the oven to 180 degrees celsius and line 2 cake tins with coconut oil.
  • In a bowl, combine the wholewheat flour, dark brown sugar and baking powder.
  • In a separate bowl, mix the coconut oil, coconut milk, soya milk, apple cider vinegar, vanilla essence and vanilla paste.
  • Pour the wet mixture into the bowl with the dry mix, and whisk (or stir throughly with a wooden spoon) until combined.
  • Pour half in mixture into one of the prepared cake tins.
  • Stir the pomegranates into the mixture left in the bowl and pour into the second prepared cake tin.
  • Bake in the oven for 35-40 minutes and allow to cool for 10-15 minutes before removing from their tins.

For the icing

  • Mix the coconut milk in a bowl, adding the icing sugar until you reach desired consistency.
  • Once the cakes are completely cool, cover the top of one of the cakes in icing, and place the second cake on top. Ice and decorate the cake as you wish.

Enjoy!

SHK x

Banana & blueberry loaf

Bananas and blueberries- two fruits that may have more nutritional value over any other fruits! We know that all fruits are good for us, but these two  in particular possess significant health benefits, and they just so happen to go perfectly together! I’m sure there are a load of different banana bread recipes out there, but I decided to develop a banana bread recipe that was, 1- a vegan recipe (using only plant-based ingredients), and 2- had extra nutritional value by adding blueberries.

 Banana health benefits

  • Bananas are rich in potassium- an essential vitamin that aids a healthy functioning heart.
  • They are high in fibre and can relive heart burn symptoms and help indigestion.
  • They make you happy! Bananas contain compounds that provide the body with natural energy as well as increasing levels of serotonin which lessen stress and anxiety.
  • They are also high in vitamins such as vitamin C, vitamin B6 and magnesium.

You can check out more health benefits for bananas and blueberries on my ‘food for thought’ post.

Ingredients

  • 1 cup of whole wheat self-raising flour
  • 1 1/2 cups of spelt flour
  • 1/4 cup of dark brown sugar
  • 3 mashed bananas
  • 1 1/2 cups of blueberries
  • 2 cups of coconut milk
  • 2 teaspoons of baking powder
  • 1/2 cup of crushed walnuts
  • 2 tablespoons of coconut oil

Method

  • Preheat the oven to 180 degrees celsius and grease a 1lb loaf tin.
  • In a bowl, mash 3 bananas and combine with the sugar and coconut oil (this can be done with a fork or in a blender).
  • In a sperate bowl, mix the flour, baking powder and coconut milk. Then add the banana mix and whisk until combined.
  • Pour half the mixture into the prepare loaf tin and pour in 1 cup of blueberries.
  • Pour the rest of the mixture on top of the blueberries. Sprinkle the crushed walnuts on top.
  • Bake in the oven for 35 minutes. Leave to cool for 10 minutes before removing the loaf from the tin.

Enjoy!

SHK x

Raw energy balls

I’ve made these balls before but didn’t post the recipe last time as I lost track of what I was putting in the bowl (last time was more of an experiment)! But I have developed a recipe that I hope you will enjoy! These balls are one of my favourite things to make because they’re quick to make, and more importantly- it is a great way to pack in some nutrients to nourish your body!

Keep an eye out for more recipes like these balls as I’m always playing around with new and healthy ingredients for different flavours!

Ingredients (makes 8)

  • 1 cup of oats
  • 1/4 cup of maple syrup
  • 1/4 cup of ground almonds
  • 2 teaspoons of peanut butter
  • 1 small handful of dark chocolate drops
  • 1/2 teaspoon of vanilla paste
  • 1 small handful of dried cranberries

Method

  • Combine the oats, ground almonds and the maple syrup in a bowl.
  • Mix in the peanut butter, adding the dark chocolate and cranberries.
  • If you find the mixture a little dry- add tiny amounts of water until you are able to mould the mixture into 8 balls.
  • Leave in the fridge for up to an hour.



You can play around with the ingredients you add- I made the first batch without the dark chocolate!

Enjoy!

SHK x

Christmas spiced biscuits

Having not made anything like this before with absolutely no recipe, I really was just hoping for the best- and they turned out great! These crunchy biscuits with Christmas spices will have your tastebuds tingling. As usual I used only plant-based, whole wheat ingredients and added teaspoons of different spices for a light, healthy treat to enjoy with a green tea!  Ingredients

  • 1 1/2 cups of whole wheat flour
  • 1/4 cup of dark brown sugar
  • 3/4 cup of almond milk
  • 1/4 cup of honey
  • 1 teaspoon of coconut oil
  • 1 teaspoon of ground ginger
  • 1 teaspoon of nutmeg
  • 1 teaspoon of cinnamonFor the icing

For the icing

  • 1 cup of icing sugar
  • 1 tablespoon of coconut milk

Method

  • Preheat the oven to 180 degrees celsius and line a baking tray with grease proof paper.
  • In a bowl, combine the sugar, almond milk, maple syrup, and coconut oil.
  • Add the whole wheat flour, 1 cup at a time, mixing with a wooden spoon. Then add the ginger, nutmeg and cinnamon. Mix until you achieve a dough-like mixture.
  • Roll into medium size balls and gently flatten. Place them on the prepared baking tray and cook in the oven 10-15 minutes depending on how crunchy you want them. (Makes about 16).

For the icing

  • Mix the icing sugar and coconut milk until desired consistency.
  • Drizzle the icing over the biscuits. These are best served warm.

Enjoy!

SHK x

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Blueberry & vanilla vegan cake

Sunday’s are one of my favourite days because I have the time to make yummy vegan cakes like this one! I find that healthy snacks can be quick and easy to whip up but when I take the time out to make a satisfying recipe like this one, I like to spend time getting it just right! Plus you need to factor in cooling-times. This nutritiously delicious recipe is filled with fresh, juicy blueberries and a hint of vanilla. I have developed this recipe using   plant based ingredients so that everyone can enjoy this yummy sponge! Unlike your traditional cake, this one is not only healthier, but lighter on your stomach, and won’t leave you feeling like you regret eating it (like a normal cake might do). It will also provide you with longer-lasting energy due to the fact that I used wholewheat flour instead of white.

I used my vegan vanilla sponge recipe, but made a few changes. For one I altered the amount of ingredients I used, to make a sponge with more depth. I also took out the desiccated coconut and added fresh blueberries for a sweet fruity flavour. Furthermore, I tried out a new recipe for the topping using vanilla paste which was just divine as it added a real ‘vanilla-bean’ flavour.

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Ingredients

  • 3 cups of whole wheat self-raising flour
  • 1 teaspoons of baking soda
  • 3/4 cup of dark brown sugar (unrefined)
  • 2 cups of unsweetened cashew milk (or soya milk)
  • 1 tablespoons of apple cider vinegar
  • 1 teaspoon bicarbonate soda
  • 2 tablespoons of vanilla extract
  • 1 1/2 cups of blueberries
  • (coconut oil for greasing)


For the icing

  • 1/4 cup of unsweetened almond milk
  • 1 tablespoon of vanilla paste
  • 2 cups of icing sugar

Method

  • Preheat the oven to 180 degrees celcuis and line 2 cake tins with coconut oil
  • In a bowl, mix the whole wheat flour, sugar and baking soda.
  • In a separate bowl, combine the coconut oil, soya milk, apple cider vinegar and vanilla extract.
  • Pour the wet mixture into the dry mixture and mix until blended smoothly.
  • Pour half the mixture into one of the prepared cake tins.
  • Pour 200g of blueberries into the mixture that is left in the bowl. One you have mixed the blueberries in, transfer the mixture into the second prepared cake tin.
  • Bake in the oven for 25 minutes and allow to cool completely before decorating.

For the icing

  • Combine all the ingredients in a bowl, adding icing sugar until you reach desired consistency.
  • Spread half the mix for topping on one of the blueberry cakes and sandwich the second sponge on top.
  • Spread the other half on top of the second layer and decorate with leftover blueberries.

  

This is a vegan dessert is perfect to suit a variety of taste buds. The ingredients used are suitable for a vegan diet and the dessert-cake speaks for itself- absolutely delicious!

SHK x