healthy recipe Archives | TruBeLife ™

How to Make your own Granola

October 15, 2015July 22, 2017 adminLeave a comment

Granola is one the best ways to get a balanced and nutritious breakfast. The foundations of oats, coconut oil and honey provide your body with the carbohydrates it need to start the day (fast and slow release), natural fats you need for cell growth/maintenance and of course fibre for your digestion.

Base Ingredients
– 500g Organic oats
– 4 tbs Coconut oil
– 4 tbs Organic honeyYou can now add whatever you like, as long it fits in with your fitness goal. I like to add a type of nut/seed for protein, dried fruit for extra sugar and fibre and something for added flavour.

Added Ingredients
– 150g Nuts (pecans are my favourite)
– 100g Dried fruit (cranberries)
– 1 tbs Cinnamon (for flavour)

If I have a particularly active day ahead I will add another good source of slow release carbohydrate such as chia seeds.

Method
1. Pre heat the oven to 150c/gas mark 2.
2. Mix all of the dry ingredients together in a bowl.
3. Put the honey and coconut oil on low heat in a saucepan until they mix together.
4. Pour the honey and coconut oil mix over the dry ingredients, then toss well.
5. Lay the mixture out in a baking tray lined with baking paper, then bake in the oven for about 25 minutes at 150c.
6. Once the mixture is golden brown, leave to cool.

You can choose to enjoy it with milk, almond, yoghourt or may favourite, a spoon of peanut butter. Yuuuummmm!

Neda – London Personal Trainer and Healthy Chef.

P.S. Follow me on Instagram for more recipe ideas and fitness inspiration.

Recipe: Apple Cinnamon Blondies

August 27, 2015July 22, 2017 adminLeave a comment

These apple and cinnamon blondies are one of my favourite healthy treats. They are packed with natural sugars to give you a nice clean energy boost, but be careful not to eat too many! They also contain chickpeas which are packed with protein, making them the perfect post workout snack.

Follow the instructions below and try them for yourself.

Ingredients

Apple jam:
– 2 red apples: cored, peeled and finely diced
– ¾ tsp cinnamon
– 1tsp vanilla essence
– 1 tsp stevia
– 1 tbs corn flour/starch
– ½ cup water

Blondies:
– 2 cups Oats.
– 1 can chickpeas – 1½ cups drained and rinsed.
– ½ cup (140g) low fat vanilla or natural greek yoghurt.
– 2 tbs coconut oil, (melted).
– 1 tsp baking powder.
– ¼ tsp cinnamon.
– 2 tsp vanilla essence.
– 4 tbsp honey.
– Pinch of Himalayan salt.
– ½ cup almond or soya milk.

Topping:
– ¼ apple finely sliced to decorate.
– 1 teaspoon cinnamon for dusting.

Instructions

– Preheat the to oven 200C | 390F.
– Line an 8×8 inch baking tray with baking paper and put to one side.
– Note: if you use bigger tray, please double all ingredients.
– Place all apple jam ingredients into a small saucepan and bring to the boil.
– Reduce the heat to a gentle simmer until the apples have softened and the ‘syrup’ has thickened.
– Place all of the blondie ingredients into a food processor and blend until smooth.
– Once the Apple jam is ready, fold it into the batter and mix well.
– Pour the batter into a tray and top with apple slices and a sprinkle of cinnamon.
– Bake for around 30 minutes (depending on your oven).
– To check if they are ready insert a toothpick into the centre and see if it comes out clean.
– They will be VERY moist and fudge-y when taken out of the oven, but they will get firmer and set as they cool down.
– Note: Don’t overcook them, as they can become dry.

Let us know if you liked them, and follow me on Instagram for more healthy cooking inspiration.

Neda

Five Quinoa Recipes You Need to Try

July 27, 2015November 1, 2018 adminLeave a comment

We recently featured quinoa as one of our Quick and Easy Healthy Proteins. Quinoa is the perfect carbohydrate to eat straight after a workout as it replenishes the muscles and is a complete protein that will repair the impact of training.

Here are five quinoa recipes for you to try after your next workouts.

Quinoa, Broccoli and Chickpeas

With three of the cleanest sources of protein, this recipe is the ideal post-workout meal. Just one cup of broccoli will provide you with 100 percent of your daily intake for potassium vitamin C and vitamin K, all of which help to keep muscles and bones strong.
http://sallysbakingaddiction.com/2014/04/09/crispy-quinoa-patties/

Quinoa Patties

These patties go really well with almost anything to make a nutritious meal. You could add salmon turning them into fish cakes or simply have them with a few portions of vegetables. This recipe will make around 20 patties so you can save some for another meal or even use them for a healthy snack.
http://sallysbakingaddiction.com/2014/04/09/crispy-quinoa-patties/

Beetroot and Quinoa Burgers

Finding a healthy burger that tastes great is like discovering a fine wine that leaves you feeling fresh in the morning. This beetroot and quinoa burger is exactly that. Beetroot is also another great super food packed with antioxidants. If you suffer from gluten intolerance you can swap the burger bun with portobello mushrooms or slices of sweet potato.
http://www.onegreenplanet.org/vegan-recipe/beet-and-quinoa-veggie-burgers/

Quinoa Breakfast Cereal

Breakfast is one of the hardest meals of the day to keep healthy. It is very easy to sacrifice but is also one of the most important ways to start your day. Cereal is well known for how quick and easy it is to prepare, but it can quite often be packed with unhealthy sugars. This quinoa cereal recipe, once made, can be prepared in the mornings within minutes. You can also use almond milk to keep it lactose free as well as add any extra fruits. We tried banana and blueberries which hit the spot nicely.
http://cookieandkate.com/2011/breakfast-quinoa/

Quinoa, Chickpea and Spinach Salad

Salads are perfect to take to the office for lunch. The beauty of a salad is that you can add extra vegetables to enhance the nutritional content. This recipe will give you the perfect base for you to add in your own favourite ingredients.
http://www.foodandwine.com/recipes/quinoa-chickpea-and-spinach-salad

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