Easy nutrient packed snack recipe to satiate your sweet cravings!

Snacks. This is something that throws many of the women I work with off balance

Their thought sequence goes something like this…..

I need something sweet

What can I have instead?

I shouldn’t be snacking – I won’t have anything

I will just have half of something

I shouldn’t have gone back for more

Now I feel really bad – why did I do that?

And though we work on shifting mindset around lifting restriction on forbidden foods to help reduce their ‘power’, there is usually much more to be addressed

But what if you could make a quick sweet, tasty snack that gratifies that urge whist simultaneously helped to keep your sugar cravings at bay?

Well, I have the very thing for you. These chocolate chia bites are packed with protein, natural fats and fibre and will help to regulate your blood sugar and keep you satiated. Here’s the recipe:

Chocolate Chia Bites 

Ingredients

·         1  cup ground almond

·         3 tablespoons pure maple syrup ( this can be adjusted for sweetness)

·         1 cup desiccated coconut

·         ½ cup melted coconut oil

·          ¼ cup chia seeds

·         2 teaspoons vanilla essence

·         2 tablespoons cacau powder

Method

1.      In a food processor, combine coconut oil, ground almonds, coconut,  maple syrup, chia seeds cacao and vanilla essence

2.      Line a small tray and press down the mixture so it is flat and compact 

3.      Put in the freezer for 10 minutes to allow it to set

4.      Then remove from the tin and slice into squares

5.      This can be stored in a container in the fridge or freezer

If you are feeling particularly decadent, you could drizzle some melted dark chocolate over the top before cutting into pieces

I would love to hear what you think of this recipe- just hit reply and let me know!

If you are someone constantly battles with what you think you ‘should’ be eating, finds yourself on a diet rollercoaster or perhaps struggles with emotional eating or bingeing, there is a way to free your body and mind from the endless misery it brings.

Introducing foods that will support your physiology is just one piece of puzzle alongside building a healthy mindset, eating psychology and appetite and satiety reconnection to name a few.

I have worked with hundreds of clients who have found themselves fighting this daily battle and I’m working on an exciting new short foundation programme to help you transition to a calm, balanced and joyous approach to eating

***KEEP AN EYE OUT FOR MORE NEWS ON THIS COMING VERY SOON

P.S. Would you love to make peace with your body and build a happy relationship with food?

Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. In the group my aim is to help you cut through the confusion and anxiety you feel around food and eating along with sharing motivation, supportive practices and steps you can take to get off the diet rollercoaster for good. And what’s more it’s free to join!

If you would love to leave your years of dieting behind you and create positive change in your life then come and join us now!

5 simple ways to jazz up your veggies

Most people know that eating plenty of veg is helpful. Common challenges surround the practicality of upping the variety of veggies in your daily diet. Some people struggle with the belief that vegetables are boring. And yes, if you are dishing up an over boiled side of something- I would tend to agree with you!  

But veggies provide a variety of vitamins, minerals, antioxidants and a diversity of fibre that your gut will thank you for. Boosting veggies and thus fibre will also help you to regulate your blood sugar and prevent sugar cravings.

There are a variety of ways to spruce up your veg so they can be tasty and satisfying. If you’re in a vegetable rut, then here are amazingly easy and delicious ways to serve veggies you will never have thought of before

1. Sensational sautés!

This is a great way to serve up a colourful rainbow of veg all in one dish– it literally takes minutes. You can add any seasoning. I personally love paprika, chilli seeds and oregano. But fresh basil, thyme, rosemary, sweet smoked paprika, cumin etc all work beautifully too. Have a look at the video below to see how easy it is!

These veggies work as fantastic potato chip/ crisp alternatives:

2. sweet potato wedges with fresh rosemary salt and pepper

• Preheat the oven to 220°C

• Cut sweet potato into chip or wedge shapes and combine in a bowl with a dash of olive oil, rosemary, salt, and pepper.

• Place in a single layer on a baking tray lined in greaseproof paper. Bake for 20 to 25 minutes, turning halfway

3. Courgette and asparagus with ground almonds and parmesan

• Preheat oven to 220°C

• Cut courgette and chip shapes and asparagus into chip lengths- set aside.

• In a bowl combine ground almonds, parmesan, garlic powder, basil, salt, and pepper.

• Whisk eggs in a separate bowl.

• Dip the veg in eggs, coating evenly, and then toss into the ground almond mixture.

• Place on a baking tray lined in greaseproof paper. Bake for 15 to 20 minutes, turning halfway

4. Carrots with parsley and paprika

• Preheat oven to 220°C

• Cut carrots into chip shapes and combine in a bowl with a dash of olive oil, parsley, paprika, salt, and pepper.

• Place in a single layer on a baking tray lined in greaseproof paper. Bake for 20 to 25 minutes, turning halfway

5. Kale Crisps

• Preheat the oven to 150˚C.

• Blend 75g cashew nuts, 1 shallot (chopped) , 2tbsp nutritional yeast flakes, ½ tsp garlic salt, 4 soft large dates (chopped), 2 tbsp lemon juice, 2 tbsp water, 2 tbsp apple cider vinegar together until you create a thick paste. Add a little more water if you need to.

• Put a 250g bag of kale in a bowl, add the sauce and massage together with your hands. Place on a lined baking tray and bake for 15-20 minutes. Turn the kale over and bake for a further 5 minutes. Cool.

• The crisps will keep for 3 days in an airtight container.

 You can find my video and recipe of an alternative even more basic recipe HERE

Top Tip: If you don’t eat the vegetable stalks eg from broccoli or cabbage, cut them off and freeze them to add to soups at a later date!

I would love to hear what you think of these ideas- just hit reply and let me know!

Until next time

Marcelle x

P.S. If you are someone who battles with sugar cravings, find yourself on a diet rollercoaster, perhaps emotionally eat or binge, there is a way to free your body and mind from the endless misery it brings. 

Introducing foods that will support your physiology is just one piece of puzzle alongside building a healthy mindset, eating psychology and appetite and satiety reconnection to name a few.

If you yearn to to make peace with your body and build a happy relationship with food, come and join us in the FOOD FREEDOM COLLECTIVE, FREE Facebook community- 

This is a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. I share tips, simple recipe, meal, and snack ideas along with strategies, motivation and supportive practices within the group and its FREE to join!

It’s time to release yourself from the shackles of diet culture + empower yourself to create positive change- start today!

What's so special about courgette?

Courgette also known as zucchini is a member of the summer squash family. It has some amazing health benefits; helping to balance blood sugar levels, supports eye health and has antioxidant and anti-inflammatory properties.

Recent studies have indicated that courgette is one of the riches sources of a number of health supporting carotenoids. The skin of the courgette is particularly packed with these nutrients which are especially beneficial for eye health.

Nutrients including folate, choline, zinc and magnesium and vitamins B6, B1, B2 and B3 all contribute to the blood sugar balancing benefits of courgette. Additionally, courgette is high in dietary fibre and the seeds contain omega 3 fatty acids, which further enhance these properties. By aiding insulin regulation, this combination of nutrients may offer protection against diabetes.

Courgette contains excellent levels of the mineral manganese and high levels of vitamin C which contribute to its antioxidant benefits. The omega3 fatty acids in the seeds provide anti-inflammatory benefits especially notable for the gastro-intestinal tract and cardio-vascular system.

Courgette is extremely versatile and can be grated onto salads, pureed into a creamy vegetable soup or used in chunks in a ratatouille or minestrone soup. It can be tossed into a frittata, used as courgette ribbons instead of pasta or sliced into crudités to serve with a tahini dip. Steaming or healthy sautéing in water helps retain most of the courgette’s fantastic nutrients.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

Astonishing Apples

‘An apple a day keeps the doctor away’; Fact or myth? Read on to see why there are plenty of truths to this old wives’ tale!

Apples provide fantastic cardio-vascular support. Not only does the soluble fibre known as pectin help to reduce blood pressure, but it also supports the balance of blood sugar levels. This is achieved by promoting insulin release and at the same time reducing the absorption of glucose into the blood stream.

Pectin will also help to promote a healthy digestive system. It is used by the healthy bacteria to sooth the walls of the gut and can help with diarrhoea.

Apples provide exceptional antioxidant and anti-inflammatory support. Quercetin, one of the best known anti-oxidants in apples, is particularly rich in the apple skins. Quercetin has been associated with a reduced risk of asthma and lung cancer, however researchers believe there may be other mechanisms at work in apples to contribute to these findings.

There are endless ways to cook with apples; Chuck them into a smoothie, juice with carrots and ginger, spruce up a salad or stuff with dried fruit and bake in the oven. But for the best healthy treat; slice the apple, spread with almond nut butter, sprinkle mixed seeds and a pinch of cinnamon and devour!

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk and like my Facebook page athttps://www.facebook.com/marcellerosenutrition/

Scrumptious Squash

Butternut squash has a distinctive bell like shape, tan coloured skin and rich, sweet, orangey flesh. This winter squash is bursting with antioxidants, vitamins and minerals and is therefore an outstanding ingredient for any meal.

Butternut squash is one of the richest sources of alpha and beta carotenes, and is a great source of the antioxidants lutein and zeaxanthin. With the addition of high vitamin A content, this vegetable is a valuable food for eye health and offers overall antioxidant protection.

Butternut squash is also thought to have excellent properties for promoting cardio-vascular health. Squash contains a specific starch, fibre and B vitamins which contribute towards its blood sugar regulating properties and maybe beneficial for preventing type 2 diabetes.

Top Tip: Scoop out and separate the seeds (from the pulp), place them on a baking sheet and roast at 60° F for approximately 20 minutes and enjoy them as a healthy snack. The seeds are rich in healthy oils and are an excellent source of tryptophan, which is required to make the ‘happy hormone’ serotonin.

How to eat your butternut squash: Puree, steam, blend, bake, stuff or stew. Or simply roast, cut in half, add a drizzle of olive oil, lemon juice and a dash of tahini and tuck in!

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter atwww.marcellerosenutrition.co.uk