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Try out this mid-afternoon energy snack!

posted by Joan Palmer

Toilet

I found this recipe on www.spoonfulofflavor.com and it was a big hit with the latest Holistic Core Restore® class participants. It’s very easy to make and you don’t need a big quantity to stop those afternoon hunger pangs!

Let me know what you think.

Ingredients

1/2 cup almonds

1/2 cup cashews

1 ½ cup Medjool dates, pitted (It is best to soak these for a few hours first)

Zest and juice from 3 key limes

1/2 cup unsweetened coconut

Method

Add the almonds and cashews to the bowl of a food processor. Pulse until nuts are finely chopped (but do not pulse too long, you do not want the nuts to turn into a paste). Add the dates, lime juice and zest. Pulse until the dates are finely chopped and the mixture starts to clump. Shape the mixture into 1 1/2 inch balls. Roll in coconut to coat outside of the balls. Store in an airtight container in the refrigerator.

Enjoy!

Carrot and Lentil soup

posted by Joan Palmer

Carrot Soup

I thought I would share a great recipe for Carrot and Lentil soup to keep you warm, I found this recipe in the newspaper several years ago and it makes an appearance every winter and my girls love it too. This is so easy to make, a tasty lunch and a great source of protein - a winner all round.

Serves 6

  • 1 onion
  • 2 cloves of garlic
  • 1 tablespoon of coconut oil
  • 1.5 litres of vegetable stock (watch out for the salt content)
  • 2 celery sticks
  • 4 large carrots
  • 200g red lentils

Heat the oil and gently cook the garlic and chopped onion until soft. Poor in the stock and bring to the boil. Roughly cut the celery and carrots and add them to the stock with the lentils. Cover and cook for 10-15 minutes or until the carrots are cooked. Puree the soup in a blender or food processor and season to taste.

This recipe has a good quantity of garlic in it and on Kate Dimmer’s Nutrition page www.facebook.com/katedimmernutrition/ it will tell you all about the great qualities of garlic.

A chocolate dessert made with good fats!

posted by Joan Palmer

Gluten Free Banana Bread

This rich dessert is a great way to get your chocolate fix as you won’t want a huge portion and it contains the good fats from avacados. I found this recipe on the Dr. Axe website.

  • ½ cup medjool dates soaked for 2-3 hours
  • ½ cup maple syrup
  • 1 tsp of vanilla extract
  • 3 avacados mashed
  • ¾ cup cocoa powder
  • ½ cup water

Blend dates, maple syrup and vanilla. Add the avocado, cocoa powder and water and continue to blend until all mixed.

Although Avacados have a high fat content, these are good fats for the body. Avacados are very high in omega 3 fatty acids, the good kind of fat, in the form of alpha-linolenic acid. Monounsaturated fats can help lower cholesterol and improve heart health. Avacados also have a higher percentage of protein and a lower sugar content than other fruits. They also contain a good level of fibre which is important to keep the gut heathy.

There are many nutrients in a 100g serving

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

A Healthy Christmas Treat

posted by Joan Palmer

Christmas baubles

This recipe for Christmas Baubles was shared by a fellow FooFooFunClub trainer. They sounded yummy so I made them and then made more to share with some classes as I thought they were so tasty. They were a big hit, so here's the recipe so now you can make some for yourself!

  • 2 cups of dates ( I softened them in water for a couple of hours first)
  • 2 tbsp of ground almonds
  • 2 tbsp of nut butter (I used Meridian almond butter)
  • 2 tbsp of dried cranberries
  • 4 tsp of cocoa powder

Blend all the ingredients in a food processor, roll mixture in to small balls and roll in desiccated coconut. Chill in the fridge for a couple of hours and keep in the fridge in an airtight container. They will keep for several days but probably won't last very long anyway as they are so delicious!

Enjoy!

Gluten Free Banana Bread

posted by Joan Palmer

Gluten Free Banana Bread

This Banana bread recipe that I found on Dr Axe's website has been a real hit with all my classes and workshops recently. It is gluten free so it won't irritate the gut, it contains ground almonds for your source of protein so will keep you fuller for longer and contains natural sweetness in the form of honey so you won't get a sugar rush after eating it. It is also dairy free, so great for those with an intolerance to dairy. I have also found it to be a great hit with children of all ages, an easy to make alternative to sugary biscuits after school.

  • 4 eggs;
  • 3 overly ripe bananas mashed ;
  • 1/4 cup honey;
  • 1/4 cup coconut milk;
  • 1tbsp vanilla extract;
  • 2tsp baking soda;
  • 21/4 cups almond flour;
  • 1/2tsp sea salt;
  • 1/2tsp cinnamon

Preheat oven at 350 degrees F

In a bowl mix eggs, bananas, coconut milk, honey and vanilla.

In another bowl mix the remaining ingredients.

Now mix dry ingredients into wet and combine until well incorporated.

Grease a loaf tin or line with parchment paper and pour in batter. Bake for 35-50mins

Chia seed energy bars

posted by Joan Palmer

Chia Seeds

It’s very easy to head for biscuits and chocolate when you feel tired and hungry and you want a quick fix. Ultimately, a quick fix is all you will get as these types of snack will give you a sugar rush that will sustain you for only a short time and you will feel hungry again. What you need in these situations is something that won’t spike your sugar levels and give you energy over a longer period.

This is a recipe that I adapted from a running magazine to contain Chia seeds. Chia seeds are a great source of protein, they give sustainable energy and they help to keep the digestive system healthy and functioning properly.

I took these bars one week to my FooFooFunClub class to try and they were a real hit. They don’t take long to make so give them a go and have some healthy snacks on standby that make you feel great.

  • 125g ground almonds
  • pinch salt 
  • ¼ tsp bicarbonate of soda 
  • 60ml coconut oil (melt over pan of simmering water) 
  • 60ml rice malt syrup or sweetener of choice (I used maple syrup) 
  • I tsp alcohol free vanilla extract 
  • 40g cashews crushed 
  • 160g combined chia seeds, sunflower seeds and slivered almonds 
  • 40g dried cranberries (optional)

Preheat oven at 175 degrees celcius

Grease 20x20x5cm tin

Mix ground almonds, salt and bicarb. In another bowl mix coconut oil, rice malt syrup or alternative and vanilla extract. Add the almond mixture to this. Mix in nuts, seeds and optional cranberries. Press mixture firmly into the tin. Cook 15-20mins until golden.

Remove to wire rack and cool before cutting.

Enjoy!

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