Matcha granola

So I have definitely not been developing new recipes as often as I would like to! I am currently studying my masters in nutrition whilst working part time so haven’t had time to document any new recipes recently… However, matchacircle sent me some of their delicious matcha green tea powder to try and I took the opportunity to mix up something delicious! I have made my own granola before, but thought why not combine it with pretty much my favourite ingredient- pure matcha!

Ingredients

  • 1 cup of jumbo oats
  • 1/2 a cup of raw pistachios
  • 1/2 a cup of raw almonds
  • 1/2 a cup of coconut flakes
  • 1/4 of a cup of pumpkin seeds
  • 2 teaspoons of matcha circle
  • 1/4 a cup of honey
  • 1/4 of a cup of coconut oil (melted)

Method

  • Preheat the oven to 160 degrees celsius and line a baking tray with baking paper to set aside ready for when the granola is mixed.
  • In a bowl, mix together the oats, pistachios, almonds, coconut flakes, pumpkin seeds and matcha green tea powder.
  • Pour the honey and coconut oil into the bowl and mix well until all ingredients are combined.
  • Transfer the granola mix on to the prepared baking tray with baking paper. Bake in the oven for 15-20 minutes checking it half way through to toss around the baking sheet.

Matcha granola

I consume matcha-green tea on a daily basis not just because its delicious but because of its high antioxidant content. It is also extremely versatile- I drink matcha as a tea, a latte and I have developed loads of raw recipes which you can find on my recipes page.


If you want to try matcha circle then head to their website!

You can follow more of my posts and keep up to date here on my Instagram page and like SHK on Facebook.

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Chia seed jam

Hi guys!

Sorry it’s been a while… Living in LA for 3 months didn’t leave me a lot of time to develop new recipes let alone blog about them. However, I am back with a new and simple recipe that’s difficult not to love- (vegan) blueberry and raspberry chia seed jam! It’s easy to make, super quick, and you can store it in the fridge for up to 2 weeks. And of course; it’s deliciously healthy!


Not only are you getting a whole load of antioxidants from the berries, but you’re packing in additional nutritional value from the chia seeds…

Chia seed nutritional value and health benefits

  • High in omega 3 and an excellent source of fibre.
  • Provides a great source of protein, calcium, manganese, magnesium and phosphorus.
  • Also contains potassium, zinc and vitamins B1, 2 and 3.
  • Studies have shown that chia seeds can help to improve type 2 diabetes.
  • Chia seeds can improve bone health due to the high amounts of calcium they provide- this is important for individuals who do not eat dairy.

vegan chia seed jam

Ingredients

  • 1/2 a cup of frozen blueberries
  • 1/2 a cup of frozen raspberries
  • 3 tablespoons of organic agave
  • 2 1/2 tablespoons of organic chia seeds

Method

  • Begin by placing the frozen berries and agave nectar in a saucepan on a medium heat.
  • Stir gently and you will see the berries start to break down and become syrupy. Mix in the chia and stir occasionally for approximately 10-15 minutes.
  • You will see the mixture begin to thicken- once this happens, remove from the heat and leave to cool for 5 minutes.
  • Transfer the jam into a jar and leave in the fridge for an hour before serving. This will last up to two weeks in the fridge.

vegan chia seed jam

This is my go to ‘scoop of nutrition’ as not only is it delicious but it’s super easy to eat… It’s great on toast, mixed in a smoothie, perfect to stir in to porridge and yummy to pair with peanut butter!

For more recipes you can follow Sophie’s Healthy Kitchen on Instagram.

 

Enjoy!

SHK x

 

Frozen berry protein smoothie

vegan protein smoothie

So I just loveeee smoothies… I find them a great way to pack in nutrients and they taste delicious!
The smoothie recipe I am sharing today is probably my favourite one to make before a workout- it is high in fibre, antioxidants and most importantly- protein! Protein is key to great workout! Is it essential for providing the amino acids to repair, maintain and build muscle. I used Pulsin Hemp Protein powder as this is a vegan protein. It is also gluten free and soya free with no added flavours or sweeteners.

Ingredients

  • 1 banana
  • 1/2 a cup of almond milk (unsweetened)
  • 2 tablespoons of hemp protein
  • 1 cup of mixed frozen berries

To read more about proteins and plant based diets read my blog post: plant based diets.

To check out more of my pre-workout smoothie recipes, you can read my featured blog post at http://www.thestylelane.com/pre-workout-smoothies/4592279831

You can also keep up to date with Sophie’s healthy kitchen via my instagram page.

Banana NICE-cream

banana nice cream vegan

To make banana ice-cream (nice-cream) is so simple, so easy and so healthy! All that is needed is 4-5 frozen bananas, 1/4 cup of almond milk and maybe some deliciously healthy toppings…

Method (serves 2)

  • Chop your bananas into coins, and place in an airtight container or sealed bag. Leave to freeze overnight.
  • Place the frozen bananas in a vitamix/ food processor or powerful blender with the almond milk.
  • Blend and pulse at a high speed, and stop to scrape the mixture down every so often.
  • You will notice that the mix will start to become nice and thick. You can enjoy this instantly or put back in the freezer to enjoy later.
  • Add your desired toppings and enjoy!

I love banana nice-cream with nuts and seeds! They go so well together and provide loads more nutritional value- you can see the health benefits of nuts and seeds here.

I also added lots of cinnamon on top as I love the flavour and cinnamon acts as a powerful antioxidant for the body!

Fresh or frozen berries will add more delicious flavour and added antioxidants. Frozen berries have just as much (if not more) nutritional value as fresh ones do. Freezing fresh berries is a successful way of preserving their nutrients and phytochemicals.

This makes an amazing breakfast! Especially in this lovely weather we are having 🙂

SHK x

Berry bread

Back again! And with a new healthy recipe! It has been a while since I actually baked because I’ve been making so many ‘snacky’ things at the moment, like my deliciously healthy raw balls; but as it’s Sunday and I had a bit more time to spare, I decided to get baking! I’ve developed this recipe using spelt flour– making the bread easy to digest. It is low in fat and contains good sources of protein, fibre, Vitamin B and minerals. It also contains high levels of manganese and phosphorus.

So to make this bread even more nutritious- I added plenty of antioxidants with fresh blueberries and raspberries. I also topped the bread with pumpkin seeds (you can read the health benefits here). This vegan loaf makes a great breakfast bread and/or is perfect to keep for up to 5 days for a healthy snack!


Ingredients

  • 2 cups of spelt flour
  • 1/4 of a cup of coconut sugar
  • 1 teaspoon of baking powder
  • 1 1/2cups of almond milk (unsweetened)
  • 1 tablespoon of coconut oil
  • 1 cup of fresh blueberries
  • 1 mashed banana (ripe)
  • 1/2 cup of fresh raspberries (mashed)
  • 1 handful of pumpkin seeds

Method

  • Preheat the oven to 180 degrees celsius and grease a 1lb loaf tin with coconut oil.
  • In a bowl, combine the spelt flour, coconut sugar and baking powder.
  • Add the almond milk, making sure all the flour is mixed in, achieving a smooth mix. You can do this with an electric whisk but I like to use a wooden spoon. Then add the coconut oil and mashed banana- stir in well.
  • Add the cup of blueberries, and stir gently into the mixture.
  • Pour the mix into the prepared loaf tin.
  • In a cup, mash the fresh raspberries well, and drizzle along the top of the bread. Then sprinkle on the pumpkin seeds.
  • Bake in the oven for 1 hour (until knife comes out clean).
  • Allow to cool for 5-10 minutes before removing from the tin. Then enjoy!

Tip: Keep this bread in tupperware to keep it nice and moist throughout the week.

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Buckwheat pancakes

It’s pancakeee day! I have been very busy working all day so haven’t had time until now to actually get in the kitchen and make them. However, I have noticed social media going crazy with all their yummy recipes- pancake stacks everywhere. Some healthy, some not so healthy. But don’t worry, as you can probably guess, mine are guilt-free and totally healthy! This banana buckwheat vegan recipe is my own, and one I just love to play around with! You can add banana, blueberries, raspberries, chia seeds- all so nutritious! Like most of my plant-based vegan recipes they are super easy to make and they also taste absolutely delicious. I made these with buckwheat flour, almond milk and mashed banana- complimented each other beautifully!

Ingredients (makes 12 small pancakes)

  • 1 cup of buckwheat flour
  • 1/2 cup of wholewheat self-raising flour
  • 1 tablespoon of apple cider vinegar
  • 1 teaspoon of baking powder
  • 1 tablespoon of dark brown sugar
  • 1 1/4 cup of almond milk
  • 2 mashed bananas

Method

  • In a bowl, combine together the buckwheat and wholewheat flours, the sugar and baking powder.
  • In a small jug, combine together the almond milk and apple cider vinegar. Gradually start pouring this into the dry ingredient bowl, stirring gently. Be careful not to over mix.
  • Gently stir in the mashed up banana, and leave the mixture for 5-10 minutes… This way you will have a ‘fluffier’ pancake mix.
  • Heat a saucepan, and use coconut oil to grease the pan. Spoon on a small amount of mixture (depending on how big you want your pancake) and allow to cook on each side. Once the pancake is cooked, transfer it to a plate and repeat with the rest of the mixture until you have a pile of deliciously healthy vegan pancakes. Top with desired toppings/berries and enjoy!

Tip: do not get distracted or walk away from the saucepan otherwise you risk burning them. Keep an eye on when they need turning and they’ll be cooked to perfection!

I hope you enjoy this banana buckwheat recipe! I enjoyed mine topped with fresh strawberries and blueberries. I also decided to treat myself to some organic blue agave drizzled on top. Berries add a significant amount of antioxidants to your diet as they are high in Vitamin C. Aim to eat berries everyday to detox your system and keep your body happy on the inside!

You can try out my vegan berry pancakes, reading the recipe here.

Happy pancake day!

Oat and raspberry muffins

Good afternoon! Today I felt like creating a recipe that I could pack with lots and lots of delicious raspberries- as these are my favourite types of berries and they provide us with so many health benefits. I decided to make them with oats as I thought they could also be enjoyed as a healthy on-the-go vegan breakfast raspberry muffin. So I developed this recipe with 100 percent plant-based-ingredients that can be enjoyed anytime, anywhere! The ingredients I used is great for slow releasing energy, which is why I think they are perfect for breakfast. This type of energy is the type that you get from complex carbohydrate that is a lot healthier for your body and will keep you feeling fuller and more energised for longer. Organic raspberry have been found to have significant benefits for our health.

Oat and raspberry vegan muffins

Health benefits of raspberries

  • They are extremely high in the antioxidant Vitamin C which aids in protecting and keeping our cells healthy.
  • They have been suggested to possess anti-cancer properties due to the anti-inflammatory phytonutrients they contain.
  • They can also increase enzyme activity in certain fat cells in the body which, as a result can help control body weight and blood sugar levels, as well as speeding up your metabolism.

Ingredients (makes 6 vegan raspberry muffins)

  • 2 cups of wholewheat flour 
  • 1 cup of porridge oats
  • 1/4 cup of coconut sugar
  • 2 teaspoons of baking powder
  • 1 tablespoon of melted coconut oil
  • 2 tablespoons of agave
  • 1 mashed banana
  • 1 cup of almond milk
  • 1/2 cup of soya milk
  • 1 tablespoon of apple cider vinegar
  • 1 1/2 cups of fresh raspberries (mashed)

Method

  • Preheat the oven to 180 degrees celsius and line a cupcake tin with 6 muffin cases.
  • In a bowl, combine the wholewheat flour, coconut sugar, baking powder and porridge oats.
  • In a separate bowl, mix the plant-based milks, coconut oil and apple cider vinegar.
  • Gradually add the wet mixture to the dry mixture recipe, folding in the ingredients gently. Be careful not to over-mix. Stir in the agave and mashed banana.
  • Using a fork, mash the fresh raspberries and add to the mixture, mixing in gently.
  • Share the mix equally between the 6 prepared muffin cases. Top with extra berries (optional).
  • Bake in the oven for approximately 22 minutes and allow to cool for 5-10 minutes before removing from the hot tin (still leaving them in their cases).
  • You can enjoy these vegan muffins hot or cold. Remove the raspberry muffins from their muffin-cases when you’re ready to eat them!

These oat and raspberry vegan muffins will stay fresh for up to 5 days- to keep them moist, store in a cake tin or tupperware.

Enjoy the recipe!

SHK x

Vegan berry pancakes 

I Love pancakes! I love the taste, the texture, the flavours you can put into them- and, it makes me feel a bit like a kid again! Making them was always so exciting when we were little because they were supposed to be a treat. But what if we made them just a little bit healthier… Take out all the processed ingredients- and replaced them with organic plant-based ingredient? That would make them A LOT more healthy right?! So that’s what I have done- developed a vegan recipe that includes no refined sugars and has nutritional value. The recipe that I have developed requires only a small amount of dark brown sugar that has not been refined like the white version has.

So, I’ve been trying out different vegan pancake recipes and this one (so far), is the most delicious! These are definitely a healthy version of traditional pancakes as they contain no refined sugars and are made up using organic plant-based ingredients. I also added fruit into the mixture for added nutrition and a naturally sweet taste…

Ingredients (makes 6-8 small ones)

  • 2 cups of wholewheat flour
  • 1 cup of soya milk
  • 1/2 cup of coconut milk
  • 2 tablespoons of coconut oil
  • 1 tablespoon of dark brown sugar
  • 1 teaspoon of baking powder
  • 1 cup of mashed berries, and extra for topping (I used blackberries)

Method

  • In a bowl, mix the flour, sugar and baking powder.
  • Gradually add the soya milk and the coconut oil. Stir in the oil and be sure not to over mix.
  • Gently fold in the mashed berries, and leave the mixture for 5-10 minutes… This way you will have a ‘fluffier’ pancake mix.
  • Heat a saucepan, and use coconut oil to grease the pan. Spoon on a small amount of mixture (depending on how big you want your pancake) and allow to cook on each side. Once the pancake is cooked, transfer it to a plate and repeat with the rest of the mixture until you have a pile of vegan berry pancakes. Top with extra berries and enjoy!

 


  

I hope you enjoy this delicious vegan alternative and I am sure I will be working on similar recipes soon!

Enjoy!

SHK x