Raw Lunch Box Bars

Raw Lunch Box Bars

Raw Lunch Box Bars

If you need a little lunch box inspiration then look no further! These little raw lunch box bars of goodness are nut free so, great for school lunch boxes and are so super simple to put together that kids can make them themselves.

Ingredients

 

300g Apricots
200g Pumpkin Seeds
200g Sunflower seeds
100g Desiccated Coconut
2 tbsp chia seeds
1/3 cup ground linseed
1 tsp cinnamon
100g raw honey
150g coconut oil
3 tbsp water
100g dark chocolate

Method

Place Apricots in a food processor, blitz until starting to chop into rough pieces.
Add in the remaining dry ingredients and blitz until roughly chopped and the apricots are finely chopped, but you still have pieces of the seed.
Add in the coconut oil and honey and water and blitz until the mixture comes together.
Press firmly into a lined tin.
Melt the dark chocolate over a low heat until all melted. Pour over the slice until you have an even fine layer of chocolate.
Place in the freezer to set.
Cut up the bars once set and individually wrap or keep in a container in the freezer.
ENJOY!
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Raspberry Porridge

Raspberry Porridge

Raspberry Porridge

We’re a little crazy about Porridge around here and love mixing up our toppings! The marriage of our lip smacking mini raspberry crunch macaroons and our very own freeze dried raspberry powder to make our porridge pink has give us an even bigger porridge crush!

Ingredients

One cup of Primrose porridge Oats 1 1/2 cups of almond or oat milk 1/2 cup of water 1 tbsp raspberry powder Honey/maple syrup (optional)

Method

Warm the oats, milk and water together in a medium pan, stirring whilst it warms. Once thickened to your preference add in the raspberry powder and honey/maple syrup if desired. Stir together well. Serve with your favourite toppings, like our mini raspberry crunch macaroons! (If you order this month, use the code OCT20 at checkout and you’ll receive 20% off your order). ENJOY!  

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Banana Pancakes

Banana Pancakes

Banana Pancakes

We love and quick, simple and nutrition breakfast and these banana pancakes are just that. They’re also great fun as you can decorate them however you like with your favourite  fruits, nuts and seeds. The mix will keep in the fridge for a couple of days too, so they are easy for weekday mornings too.

Makes 4 large pancakes

Ingredients

3/4 cup rolled oats
1/3 cup spelt Flour
1 tsp cinnamon
Pinch salt
1 tsp baking powder
2/3 cup almond milk
1 egg
1 tbsp Maple Syrup

To Cook 

Banana x 1 1/2 – sliced
Coconut Oil

To Serve 

Your favourite yoghurt
Fresh Fruit
Maple Syrup

Mix together all the dry ingredients in a medium size bowl. Add in the wet ingredients and whisk together until you have a smooth mixture.

Heat a little coconut oil (1 tsp) in a non-stick pan, once melted and your pan is hot, spoon in 3 tbsp of mixture into the pan. Once bubbles form on the outside, place sliced banana on the top and gently press into the pancake.

When the underside is becoming slightly brown, carefully flip over the pancake and cook until browned. Repeat with the remaining mixture.

Serve with maple syrup, fresh fruit, yoghurt and any other of your favourite toppings. I love to add in some walnuts as well.

NOTE – you can use gluten free oats and gluten free flour as well.

ENJOY!

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Apple and Banana Keto Muffins

Apple and Banana Keto Muffins

Apple and Banana Keto Muffins

These muffins are great for those on the Keto diet and avoiding sugar. Using almond meal as your flour and fruit with no added sweeteners, these muffins are great for anytime of the day. Top with your favourite nut butter for breakfast, pack into a lunchbox as a mid afternoon snack or serve with yogurt for dessert! I hope you enjoy them as much as I do!

Ingredients

3 medium apples, cored and chopped into small pieces
3 medium bananas
1 1/2 cups almond meal (packed well)
1 tsp cinnamon
1 tsp baking soda
2 large eggs
3 tbsp coconut oil

Method

Prepare your apple and set aside in a large bowl.

In your food processor place your peeled banana along with the rest of your ingredients. Process until well combined and you have a smooth mixture. Pour into your bowl, scrapping all the mixture out and fold through the apple.

Grease a 12 hole muffin tray with coconut oil and place even amounts of the mixture between the two holes.
Bake in a preferred oven at 170C for 0-25 minutes, until lightly browned and cooked through.

Remove and place on a rack to cool before removing the muffins.

ENJOY!

 

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Corn Quiche

Corn Quiche

Corn Quiche

The colour of this Corn Quiche alone will have your mouth watering before you’ve even had the first mouthful. This is a very quick and easy recipe to whip up for dinner or lunch. Use any left overs for your lunch the next day!

Ingredients

2 1/2 cups corn kernels
4 spring onions
3 tbsp coconut flour
Salt/cracked pepper
1/2 tsp smoked paprika (optional)
4 eggs
1/2-3/4 cup dairy free milk, such as almond milk.

Method

Finely chop your spring onions.

In a large bowl whisk together your eggs and 1/2c cup milk, seed in the coconut flour and seasonings. Whisk well. Leave for a couple of minutes. It will have thickened slightly. Add in the spring onions and corn kernels. Mix well.

Pour into a stone or lined baking dish.

Bake at 160C for 20-30 minutes, until lightly golden and cooked through. Be careful to not overlook.

NOTE – if you feel your mixture is too thick add in a little extra milk. You can replace the eggs with a vegan alternative if desired,

Enjoy with your favourite salads, how about our Carrot Salad?

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5 steps to Self Care

5 steps to Self Care

5 Steps to Self Care

The world moves pretty fast and sometimes it can feel like being on a roundabout that is spinning faster and faster and tricky to get off. As humans we’re programmed to think of others before we think of ourselves. To look after and care for friends and family before we worry about what we might need. There is nothing wrong with that, that’s how communities are built. But, sometimes, the pendulum swings too far in the wrong direction. We can forget that if we don’t look after ourselves then we won’t be able to keep spinning round and round.

Carving out a little time to care for yourself can be no easy feat at times, but it’s imperative for your health and wellbeing. Self care is about actually stopping and taking care of yourself first and a big part of doing that successfully is mindset. Teaching yourself that from time to time it really does have to just be all about you, even if only for 5 minutes.

So what can you do to make sure that the time you have sets you up to get back on that roundabout? Our team at Nourish HQ share a few of their favourite ways to slow down and spend a little time on their own self care.

Take five

When the world is busy and you’re feeling overwhelmed then just 5 minutes (really, we do only mean 5 minutes!) away from it all can make a big difference to how you cope. Turn your phone off, step away from your screen or settle the kids somewhere happily, switch the kettle on and grab a healthy energy boosting snack. Sit quietly, maybe read a book or a magazine or catch up with a friend. We like to call this a #macaroonmoment and we often share one as a team!

Get outside

We’ve talked about this before but getting outside is one of the Nourish team’s favourite ways of destressing. The Japanese call walking in the woods, forest bathing, isn’t it a lovely description? Most of us, whether working at home or the office, can forget that the outdoors even exists on a busy day. However, if you can find time to walk to the station or even just do a quick lunchtime circuit outdoors, you can really feel the benefits. Gentle outdoors exercise is proven to help lower blood pressure and increase productivity.

Sleepy head

When we are dealing with stress then sleep can be one of the things that becomes tricky. Clearing the mind before bedtime isn’t always simple but it is possible. Creating healthy bedtime habits will help to ensure that your sleep is valuable. We all have different tricks that work for us so play around and see what works for you. For some it’s the meditation app, Calm, for others a warm Epsom salts bath with sleep inducing essential oils like lavender. We all agree though that leaving electronic devices, phones and tablets outside the bedroom was important as the blue light from these can seriously disrupt your brain’s ability to slow down. If you have trouble sleeping then getting into bed at a sensible hour is also important. Try setting an alarm to remind you to get to bed.

Stay active

It might seem like the opposite of all the calm activity above but doing something active can help to reduce all those pesky stress hormone. So long as you don’t overdo it. Get out for a long walk with friends and put the world to rights or head to a yoga class and concentrate only on yourself and your movement. It doesn’t have to be complicated and the endorphins that are released afterwards will give you that natural high and help you cope with the stresses of the day.

Breathe

Sounds simple doesn’t it? Take a big, long, slow, deep breath right now……feels amazing doesn’t it? When you are feeling tense you have a physical tendency to stop breathing deeply and this doesn’t help when you’re trying to wind down. We like the BreathingApp for making us slow down and focus on our breath. Deep breathing can help to improve concentration and energy levels. Give it a try just before bed when you are comfortable and free from distraction, we promise you’ll have a better nights sleep.

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