Back to school - Healthy Breakfast & Lunch Ideas

Summer holidays are coming to end and school is about to start.  You may be feeling anxious about preparing quick and healthy breakfast and packed school lunches. Below I have put some easy tips that don't take much time to prepare and provide plenty nutrients. 

Breakfast: 

Healthy breakfast 

1. Apple & cinnamon porridge.  Soak oats in little apple juice over night in the fridge and next morning cook it in little water in a pan for a few minutes. Add little cinnamon and top with almond milk and berries.  Sprinkle with little ground flaxseeds or chopped nuts if kids are okay with that!  

2. Boiled egg on wholewheat / spelt toast

3. Breakfast super-smoothie: 1 banana, small handful of spinach,  sprinkle of chia seeds (1tsp) with 1-2 cups of almond milk.  

Packed lunch

1. Wholewheat sandwich with boiled egg / grated cheese and apple / smoked salmon & avocado

2. Wholewheat pasta or brown rice salad: steamed broccoli, tomatoes, peppers, tuna. Use leftover pasta or rice to make this salad to minimise preparation time. 

3. Frittata with peas, red pepper and little cheese. 

4. Sushi.  You can make your own although this can be quite time consuming.  Best to buy from delis or proper sushi places as the sushi in the shops can be full of additives. 

I also put some chopped vegetables with the packed lunch.  You can use carrots, cucumber, peppers or cherry tomatoes. 

Summer Strawberry Cake

I got inspiration for this cake from Ascension Kitchen's great 'Raw & Sexy Sweets' book.   This cake is healthier than usual strawberry cream cakes and absolutely delicious! 

Strawberry Cake with Chocolate Crust

Raw and free-from: dairy, refined sugar & wheat 

Summer Cake 

Base

140g raw almonds

75g shredded coconut

30g raw cacao powder

175g dates, pitted 

sprinkle of sea salt

Lime filling

130g raw, soaked cashews (soak overnight or min 3 hours for extra creaminess)

60g of honey

juice of half lime

1 tsp vanilla extract

2 tbsp coconut oil

Strawberry filling

130g raw, soaked cashews

250g fresh strawberries  + handful of strawberries for decoration 

60g honey

juice of half of lemon 

1 tsp vanilla essence

3 tablespoons of coconut oil

1. Line your cake time with baking paper.  You can use 23cm cake pan or like I did, 20cm where you get more height for the cake. 

2. Blend the base ingredients except dates until fine crumbs.  Add dates 2 at time & blend until dough has moist consistency.  Press mixture into cake tin.  

3. Lime filling: blend all ingredients except coconut oil. Once all is blended, add coconut oil and blend until combined.  Pour into the cake tin. 

4. Strawberry filling: Blend all ingredients until no visible nuts or strawberries left.  The colour should be gorgeously pink.  Pour into cake tin.  

5. Slice remaining strawberries and lay them on top of the cake.  Freeze the cake overnight or 4 to 5 hours until set.  Before serving take out to let it soften slightly. 

Perfect for summer barbecues and birthdays!  

Perfect Mother's Day Cake

Raw blueberry & raspberry cheesecake (dairy, sugar, wheat-free)

This cake is indulgent, sweet and a perfect celebration cake for all mothers. 

Raw Blueberry & Raspberry Cheesecake 

Base ingredients:

300g nuts, raw and unsalted (I used 150g pecans and 150g peeled almonds)

10 medjool dates 

sprinkle of salt

Filling: 

300g cashews (raw and soaked, for 3 hours)

Juice of 1 lemon 

1 vanilla pod seeds

100ml coconut oil (melted)

3 tbsp runny honey

300g of berries; I used half of blueberries and raspberries (fresh)

1. Put all the base ingredients in a blender and blend until soft sticky dough. Push the dough into the base of lined cake tin (I used 18"). 

2. Blend all the filling ingredients except berries. It can take a few minutes to get a smooth consistency. If the dough feels too hard, add little melted coconut oil or water.  Taste and add little more honey if necessary.

3. Spread 2/3 of the filling on top of the base.  Blend the berries with the rest of the filling and pour the mixture into the cake tin.  

4. Freeze for 2 hours or overnight.  Before serving, let the cake defrost a little.  Serve with fresh berries on the top of the cake.  

Seasonal Allergies

Seasonal allergies 

The media is predicting the worst spring and summer for allergy-sufferers. This is caused by more pollen in the air and the dramatic changes in weather.

Spring and summer can be horrible time for allergy sufferers with constant sniffling, sneezing and itchy eyes. Grasses, tree pollen and weeds are the main culprits of seasonal allergies. 

Allergy symptoms are caused by the immune system trying to cleanse irritants from your body.  The immune system overracts to the allergen and produces antibodies which then release histamine and other chemicals.  Allergy-sufferers are often sensitive to more than one thing.  Other culprits can include foods, dust, pets, medicines and cleaning products. 

There is hope though as some people's allergies disappear when they reach older age (60-70) because their immune system is less reactive.  However, you should not suffer until then and there are natural methods to combat allergies. 

• Omega-3 fish oil: Natural anti-inflammatory.  Organic oily fish (salmon, sardines) 3 x week, seeds or take a supplement. 
• Vitamin D: Boost immune system.  Get out to the sunshine (avoid burning though) and take vitamin D supplement. 
• Probiotics: Gut health is essential to support healthy immune system. Lactobacillus and Bifidobacteria, fermented foods such as natural yoghurt, kefir and miso. 
• Increase intake of organic vegetables, fruits and wholegrains. Avoid dairy, meat, refined sugar as these are pro-inflammatory.  

If the symptoms continue, you may want to consider food intolerance testing. Please contact me for further information. 

Raw Cacao Energy Bars

I'm always looking for healthy snacks ideas for my kids and myself when we're out & about. These are normally fruit and wholegrain rice cakes but I also love Nakd and Raw Bites's nut bars but these can be pretty expensive if buying every day.  So I decided to make some myself and they were delicious!  Free from dairy, wheat and sugar, this bar is super easy to make and gives you a nice energy kick! 

Raw Cacao Energy Bar (makes 12)

• 10 medjool dates (pitted)
• Big handful of raw cashews
• 2 tablespoons of raw cacao powder
• 1 tablespoon of crushed linseeds 
• 1 tsp of vanilla essence 

1. Put all ingredients into blender and blend until fine crumbs.  You may need to clean the blender blades for a few times.
2. Press the dough into a small tin / oven tray and freeze for 2 hours.  
3. Keep left-overs in fridge

You can also make these with banana, berries, dried apple or cinnamon.  

Orange Chocolate Slice

Here's the recipe for the delicious orange chocolate slice!  

Free from: dairy, sugar, wheat. 

Ingredients (makes about 12): 

• 1 cup of shredded coconut 
• 10 medjool dates, pitted
• 1 orange zest & 1 tbsp of its juice
• 3 tbsp raw cacao powder
• 1 tbsp peanut butter
• Small handful of raw cashews
• 1 tsp of vanilla extract

1. Put all ingredients into blender / bowl if using a hand blender.
2. Blend until smooth. This may take a few minutes and you may need to clean the blades a few times.
3. Put in a small tin / oven dish and press the dough in hard until smooth.  
4. Put in fridge for 2-3 hours or freeze for an hour.  Store leftover slices in the fridge.