Why use Rejuvenated?

Hello lovely readers! I have put together a blog post today to share with you one of my favourite products that was created by a lovely lady, Kathryn, who is now a very good friend of mine! Rejuvenated.co.uk

I tried Rejuvenated products a good few months ago now and really did just fall in love with them. I tend to be quite fussy about what products I use but these are made with all natural ingredients with no added sugars or damaging sweeteners. They provide a lot of health benefits, are extremely versatile and I and now end up using them in the majority of my recipes. As well as protein powders, Rejuvenated provide an amazing skin care range packed with vitamins that optimise your skin health. I often get comments on how I take care of my skin and the secret is to keep it well nourished and well hydrated- this is exactly what Rejuvenated products do!

I have listed below my favourite Rejuvenated products to use, why I love to use them, why they are good for you and how I incorporate them into my recipes.

Products

Collagen shots 

Sweetened with the plant stevia and packed with vitamins, I use these collagen shots every time I make a smoothie. This is a perfect way to enhance your skin health as it provides good sources of your B vitamins, vitamin C, zinc, copper and acai berry which is  a powerful antioxidant. You can see my smoothie recipes here.

H3O hydration 

This is probably my favourite product of Rejuvenated. Particularly if you are feeling run down or you haven’t managed to get enough sleep recently- these little shots are a miracle, providing minerals and ions that are key in hydration for skin and health.

H3O Hydration drinks offers nutritional support for skin throughout the day and contains specific nutrients to enhance water absorption.  Your daily serving of H3O Hydration is rich in Calcium, Magnesium and Vitamin  C.

 Ionic Electrolytes – Electrolyte solutions enhance the absorption of water during physical exercise… I like to exercise 5 times a week so this extremely beneficial to my body.• Calcium has a role in the process of cell division.

 Magnesium contributes to a reduction of tiredness and fatigue.

 Manganese contributes to the normal formation of connective tissue.

• As well as being essential for the absorption of iron, Vitamin C is necessary for normal connective tissue structure and function and contributes to cell protection from free radical damage. Additionally it contributes to normal collagen formation for the normal structure of cartilage and bones.As well as adding H3O to my smoothies, I also add a few scoops to my raw balls recipes one of which you can find here.

Protein powders

Having tried all 3 flavours (strawberry, chocolate and banana) I use all 3 for different recipes. It is often the case (as women) that we lack protein in our diet. Now ladies… protein does not make you bulky! Unless you are training and lifting very heavy weights alongside massively upping your protein intake- only then will you start to grow big muscles however, this is a lot easier for men than women as we do not have the same levels of testosterone so generally speaking- we cannot ‘bulk’ like men can. So when you think of protein think healthy skin, healthy nails and healthy cells and tissue in your body- because that is what we need protein for! Particularly those who choose a plant based lifestyle, it may become more difficult to maintain an adequate protein intake- this is when I would encourage protein powder! However, you have to be so careful when choosing these powders as most are laden with added sugars or damaging sweeteners such as Sucralose… Rejuvenated protein powders are not one of those!

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As you can see here, rejuvenated protein powders are made with natural, health supporting ingredients which is exactly why I incorporate them into my diet. Like I said I use all 3 flavours for different recipes that I will list below.

Chocolate protein powder

I love using this chocolate protein powder when I make oats for breakfast. I cook mine over the hob and stir in 1 scoop towards the end of cooking them. I also add a scoop of cacao powder for an extra rich chocolate taste!

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I also make various breads and muffins that use chocolate protein powder for an added protein boost! You can see my cacao and banana muffin recipe here.

chocolate and banana muffins

Banana protein powder

Banana protein powder I usually reserve my banana breads! I love to make a banana bread at the beginning of the week to have as a healthy go-to snack when I’m out and about. You can see the recipe below.

Banana protein bread

1 cup of spelt flour
1/2 cup of wholemeal flour
1 scoop of @rejuvenateduk banana protein powder
1 1/4 cup of almond milk
2 mashed bananas
1 teaspoon baking powder
2 tablespoons apple cider vinegar
1 tablespoon of almond butter
1 flax seed egg (1 tablespoon of flaxseed, 3 tablespoons of water)
2 teaspoons of vanilla paste

Bake for 45 mins

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Strawberry protein powder

The strawberry protein powder I usually add to my smoothies along with a H3O shot! See one of my smoothies recipes below…

Strawberry and banana smoothie

  • 1/2 cup of almond milk
  • 1 banana
  • 1 cup of strawberries
  • 1 scoop of rejuvenated strawberry protein powder
  • 1/2 cup of ice
  • 1 shot of H3O
  • 1/2 cup of coconut water

Blend and enjoy!

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Blueberry smoothie bowl

  • 1 banana
  • 1/3 cup of cashew milk
  • 1/2 cup of frozen blueberries
  • 1/3 cup spinach
  • 6 large ice cubes
  • 1 shot of rejuvenated H3O
  • 1 scoop of rejuvenated banana protein powder
  • Blend together and top with coconut and berries

Head over to Rejuvenated.co.uk to see their wonderful range of products along with all their health benefits! You can use code NEW for a 10% discount!

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Date caramel slices

These bars are sooo dreamy, and the perfect treat (in my opinion anyway)! Made with a soft, chewy base, filled with a smooth date caramel and topped with rich dark chocolate… you really cannot go wrong! I have been wanting to make bars like these for ages, as a kid I was obsessed with caramel slices however, these were the kind that were high in fat and packed with sugar- not such a healthy treat! BUT I do believe a treat should be treat there are just healthier ways of enjoying them. These bars I actually prefer to the original ‘caramel slice’. They are sweet but not too sweet and they are made with ingredients that are actually nourishing our bodies… I have listed a few of the ingredients I use below with a little bit about their health benefits.

Oats… Among on the healthiest of grains, oats are packed with minerals and vitamins such as: manganese, phosphorus, magnesium and B1, as well as being a good source of carbs and protein. They are a great source of fibre, beta-glucan, which is suggested to increase the growth of good bacteria in the gut.


Ground almonds… Almonds are rich in vitamin E, which is essential for nourishing our skin (and slowing down the effects of ageing). They are also great foods for controlling our blood sugar levels, and are great for brain functioning. Almonds contain nutrients riboflavin and L-caterine, which are capable of having positive affects on brain function and preventing cognitive decline.

Coconut oil… I have a blog post on the health benefits of coconut oil- see my blog post here.  Please note, like anything, you should not consume excess amounts of coconut oil; to achieve the health benefits you only need to use 1 tablespoon a day.

Dates… Dates are good for our digestive health as they are a great source of fibre. They are also high in magnesium, which is known for its anti-inflammatory benefits.

Peanut butter… Although peanut butter is high in fat, you will be happy to know it is the good kind of fat- the type of fat that is good for heart health: monounsaturated fat. Peanut butter is also a good source of protein, potassium and vitamin E. (Note; not all nut butters are equal so look out for the brands that add sugars and sweetness to their nut butters. My preferred peanut butter is Meridian.

Dark chocolate… Yes, I LOVE dark chocolate (well most chocolate in fact) but dark is my favourite! Although we don’t need to be overdoing it on the chocolate front, you will be pleased to know that the darker the chocolate, the higher the amount of antioxidants it contains. So a few squares are actually deemed good for you!

So now you know that these bars our a lovely treat that also contain a number of health benefits.. you can start making them.


Ingredients 

Base

  • 3/4 cup of ground almonds
  • 1/2 cup of oats
  • 2 tablespoons of coconut oil (melted)
  • 4 tablespoons of maple syrup
  • 1 pinch of salt (I use pink himalayan salt)

Middle

  • 10 medjool dates
  • 1 tablespoon of smooth peanut butter (I used Meridian)
  • Pinch of salt 

Top

  • 80g of melted chocolate of your choice (I used 85% green and blacks dark chocolate)

Method

  • Prepare a tin (roughly 8×8 inch) lining it with baking paper. 
  • Remove any stones from the dates and soak in boiling water for about an hour. 
  • In a bowl mix together the oats and ground almonds, salt and oats (I use Quaker Oats for this recipe as they are smaller oats). Then add the maple syrup and coconut oil. Combine the mixture until it’s almost dough like and spread across the bottom of your prepared tin, using your fingers to press and even it out. 
  • Put it in the freezer to set for 30 minutes. 
  • Drain the dates and use a food processor to purée them. If you’re like me and don’t have a food processor, you can use a sharp knife to cut them into small pieces, then place them in a bowl and use a fork to smooth them out (you will start to achieve a thick Caramel like consistency). 
  • Then add your smooth peanut butter and pinch of salt and mix in well with the date mix. 
  • Once the base has chilled, smooth the date Carmel on top of it and leave to chill in the freezer for one hour. 
  • 5 minutes before removing the base and Caramel from the freezer, you can melt your chocolate. Pour the melted chocolate over the caramel, using a spoon to smooth it over evenly (ish). 
  • Again, place in the fridge or freezer to set for 30 minutes. 
  • Using the baking paper, lift your caramel slab out of the tray and use a sharp knife to cut into slices. 
  • Note- you may want to leave it at room temperature before slicing as it can be very hard straight from the freezer. 
  • Store in the fridge. 


Enjoy!

Make sure you’re following SHK Instagram to keep up with my latest recipes! 

Strawberry oat breakfast bars

Good afternoon! I have been working on a new breakfast recipe and I really think we have a winner here! So to cut a long story short we had A LOT of strawberries in the fridge to use up so naturally I start playing around with some recipes… I have found in the past that strawberries do not always work as well as other berries such as blueberries and raspberries in my bakes however these bars are a game changer! They’re perfectly sweet and made up of complex (slow releasing carbs) and packed with antioxidants. They are also a good source of protein as I mainly used oats for the crust. So really an all round perfect on-the-go breakfast if you’re rushing to get out of the house in the morning! They are also suitable for vegans.


Ingredients 

  • 1 cup of rolled oats (I use quaker oats)
  • 3/4 cup of whole wheat flour (can use plain or self raising)
  • 1 teaspoon of cinnamon
  • 1/3 cup of brown sugar + 1 teaspoon
  • 4 tablespoons of melted coconut oil
  • 4 tablespoons of water
  • 4 drops of vanilla spice holy lama OR 1 teaspoon of vanilla essence
  • 2 cups of strawberries (diced)
  • 1 tablespoon of fresh lemon juice

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Method

  • Pre-heat the oven to 180 degree celsius. Prepare a baking tray around 2- 3 inches deep and 10 inches by 8 inches (these are rough measurements). Place baking paper in the tray.
  • In a bowl, combine the oats, flour and brown sugar. Add the melted coconut oil, water, cinnamon and vanilla essence, and mix until all ingredients is combined together.
  • Set aside 1/2 a cup of this mixture and use the rest to line the baking tray. You can use your hands to spread the crust evenly in the tray and then set aside.
  • Use 1 cup of your diced strawberries to layer the crust. Then sprinkle the lemon juice across the top of the strawberries and sprinkle the 1 teaspoon of brown sugar. You can move the strawberries around with your fingers to ensure they’re covered with both the lemon juice and sugar. Then add the rest of the strawberries and spread the 1/2 cup of the crust mix that you set aside across the top of the strawberries.
  • Bake in the oven for 35-40 minutes. Once baked, it is important to let them cool properly as the bars will harden slightly whilst cooling.
  • You can then remove them from the tray, allow to cool further and then cut evenly into squares.
  • Note: thes strawberry oat bars should be stored in the fridge (in a container or wrapped in cling film) and will last for around 5 days. You may also freeze these strawberry oats bars by cling filming them and storing in the freezer.

 

Enjoy! SHK x

You can see more of my sweet and savoury recipes that are uploaded daily to my instagram page!

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Chunky monkey cacao & banana muffins

Hey guys! I have been saying on my instagram recently that I will be making a conscious effort to share my recipes more often here on SHK with you… So here I am- back with another delicious recipe. Today I will be sharing a ‘sweet treat’ recipe with you but I will be uploading more of my savoury recipes soon, so make sure you are subscribed to my website to be the first to know when I do new posts!


So for now, I am sharing with you my ‘chunky monkey cacao & banana muffins’. They are refined sugar free, only using natural ingredients that will provide you with nutritional value. I have used two types of flour for this recipe: wholemeal self raising flour and wholemeal spelt flour. I used two types because combined I like the consistency and texture of the bake they achieve however, you may prefer to use one or the other (you may not have both). Spelt flour will give you a ‘crispier’ finish on the outside of the muffins. I have also used cacao powder and cacao nibs to achieve a rich chocolate taste whilst ensuring these muffins are packed with antioxidants! You can read all about the health benefits of cacao here.

Ingredients (makes 12)

  • 1 cup of self raising wholemeal flour
  • 1/2 cup of ground almonds
  • 2 tablespoons of coconut sugar
  • 1/4 cup of natural sweetener stevia
  • 1/2 cup apple sauce/puree
  • 1/4 cup of raw cacao powder
  • 1/4 of raw cacao nibs
  • 1 tablespoon of coconut oil (melted)
  • 1 teaspoon of baking powder
  • 1 teaspoon of vanilla extract
  • 1 1/3 cup of almond milk
  • 2 medium sized bananas
  • 1 egg (may also use a flax seed egg if vegan)
  • 2 scoops of chocolate protein powder

Method

  • Preheat the oven to 180 degrees celsius and prepare 12 muffin cases.
  • In a bowl, mix the flour, ground almonds, coconut sugar, stevia, cacao powder, chocolate protein powder and baking powder.
  • In a separate bowl, mash 1 1/2 of the 2 bananas and mix with the coconut oil (melted), soy milk, vanilla extract, apple puree and the egg. (If using a flax egg then prepare one tablespoon of flaxseeds with 3 tablespoons of water and let it set for 2-3 minutes before adding to the mix).
  • Gradually add the wet ingredients mixture to the dry mixture bowl, stirring gently. You want the mixture to be chunky so using a wooden spoon to mix will be fine.
  • Once the mixture in combined (may be slightly lumpy), fold in the cacao nibs.
  • Pour the mixture evenly into the prepared muffin cases. Use the leftover half banana to slice into coins and top each muffins with a banana coin (as shown in pictures). Bake the muffins for 20 minutes.
  • Allow to cool once baked and enjoy warm or cold! To keep you muffins fresh, store in a sealed container in the fridge and they will last for 4-5 days.

chocolate and banana muffins

You can see more of my healthy muffin bakes over on my recipes page. Remember to follow my instagram to stay up-to-date with my healthy and well balanced way of eating!

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Vanilla & blueberry/ cinnamon balls


Good morning! I have been working on some new raw ball recipes for you guys and I kind of have to say I have perfected them! Apart from the irritable chocolate I normally cover them in, these balls are sugar free and packed with protein and healthy vitamins! They are also good for your gut health as I have used  edible mud ( do not be put off by it, it is completely flavourless) and this is a little teaspoon of good bacteria for your body. I have also used one of my favourite products–> Rejuvenated H3O in which you can purchase on their website and use code “new” for a 10% discount! So do make sure you head over to their page to browse their lovely products.

Raw protein balls are probably one of my favourite things to make as they are perfect little healthy snacks to keep in the fridge- and they are super tasty! So today I am sharing 2 of my new recipes I have been working on which use the same foundation of ingredients but are different in taste. The primary flavours in the first recipe are vanilla and blueberry and the second recipe is vanilla and cinnamon. Both recipes are great sources of protein and are high in antioxidants.

Vanilla and blueberry protein balls

Ingredients

Vanilla and cinnamon protein balls

Ingredients

  • 2/3 cup of ground almonds
  • 3 level tablespoons of missfitsnutrition vegan vanilla protein powder
  • 1 teaspoon of edible mud
  • 2 teaspoons of ground cinnamon
  • 1 teaspoon vanilla essence
  • 4 tablespoons of cashew milk
  • 80g of either white or dark vegan chocolate (whichever is preferred)
  • chopped hazelnuts to decorate (optional)

 

The method is very easy and can applied to both recipes:

Method

  • In a bowl, combine all the dry ingredients and mix in together
  • Add the vanilla essence and the 4 tablespoons of cashew milk. Using a teaspoon, combine the mixture, then using your hands, mould into one large ball. This may take a few minutes.
  • You will then be able to tear off parts of the mix to roll around 10 raw balls (depending on the size you want them).
  • Roll and place them on to a sheet of baking paper over a plate and leave in the fridge to cool for around 20-30 minutes.
  • Whilst the balls are cooling, melt your 80g of dark or white chocolate (I normally melt mine the old school way by placing the chocolate in a bowl over boiling water). Note: you can also enjoy these treats without the chocolate coating.
  • Once the chocolate is melted, you can then cover each ball by placing it in the melted chocolate bowl, using 2 teaspoons to coat it.
  • Place the covered balls back on to the baking paper and cover with chopped hazelnuts if you wish. For the blueberries balls I just sprinkled some extra blueberry powder on top.
  • Place back in the fridge and allow to cool for 1 hour.
  • These healthy plant based treats will stay fresh in the fridge for 5 days.

To enjoy more of my SHK recipes you can check out my recipes page and follow my instagram @sophieshealthykitchen 

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Sophie’s healthy smoothies

Rise and shineee! Hello everyone! So I think at times a lot of us are guilty of not packing in that all important 5-a-day… Although in my opinion it should be more; and in our busy lives it can be difficult to opt for the healthier option when we are always on the go… I always find that smoothies are the perfect solution for both of these things! A smoothie a day is a great way of packing in a whole load of nutrients, so today I am sharing with you my 5 favourite smoothie recipes.

Green protein smoothie

  • 1 small banana
  • 1/2 cup of spinach
  • 1/4 cup coconut water
  • A splash of almond milk
  • 1 cup of ice
  • 1 scoop of banana protein
  • 1/2 avocado

Raspberry and banana smoothie

  • 1 cup of raspberries (can use fresh or frozen)
  • 1/4 cup of almond milk
  • 1/2 cup of greek yoghurt
  • 1 large banana
  • 1 cup of ice

Acai bowl breakfast smoothie

  • 2 teaspoons of acai powder
  • 1 cup of frozen berries (I mixed blueberries and raspberries)
  • 1 banana, frozen
  • 1/4 cup of oats
  • 1 cup of soya milk
  • 1 scoop of hemp protein powder

Topping: Two birds cereals hemp and chia mix

Blueberry and banana smoothie

  • 1 banana
  • 1/2 cup of frozen (or fresh) blueberries
  • 2/3 cup of cashew milk
  • 1 scoop banana protein powder
  • 1 cup of ice

Strawberry and banana smoothie

  • 1 banana
  • 1/2 cup of strawberries
  • 1/2 cup of pineapple chunks
  • 2/3 cup of almond milk
  • 1 scoop of vanilla protein powder
  • 1 cup of ice

To stay up to date with my recipes please subscribe to my website and follow my instagram page @sophieshealthykitchen 🙂 x