SUGAR FREE BANANA AND BLUEBERRY MUFFINS

What’s a freezer without a stash of wholesome muffins? Every second Sunday I find myself in the kitchen whipping up a large batch of healthy banana muffins for on the go quick snacks, morning teas or when you just feel like a muffin. These are quick and simple and a great recipe for the kids (nut free) Give them a go! Continue reading “SUGAR FREE BANANA AND BLUEBERRY MUFFINS”

HALLOWEEN PUMPKIN SMOOTHIE

Happy Halloween. I personally have never been a big one for celebrating Halloween but with social media these days taking over the world you can’t hide from it. Let’s put the chocolate and sweets aside and focus on the pumpkin. Pumpkin is a great versatile vegetable and believe it or not is a great addition to smoothies.

Try this low fructose pumpkin smoothie. It’s a killer (get it… killer)

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PUMPKIN HALLOWEEN SMOOTHIE

serves 1 – GF V DF SF P – 3 minutes

1/2 frozen banana 

2-3 Tbs pumpkin and sweet potato puree from the I Quit Sugar blog >> here. 

1 cup coconut or almond milk

1 Tbs Bare blends vanilla protein powder 

1 tsp turmeric 

1 tsp cinnamon 

METHOD:

Blend all ingredients and serve in a bowl or glass. Add some pepitas for an extra festive punch!

CROATIA; K+K’s FIT AND HEALTHY GUIDE TO

Croatia is quite simply one of my favourite countries in the med. My sister lived there for a few years and so I had great expectations which did not disappoint. The country is spread along the Dalmatian coastline and offers a unique combination of all the things I love: amazing historic architecture, gorgeous views, beautiful ocean and swimming, summertime sun, incredible wine, delicious seafood…shall I keep going?

Continue reading “CROATIA; K+K’s FIT AND HEALTHY GUIDE TO”

BREAD. THE NEAT WAY

When it comes to bread a lot of people feel that they should avoid it. But this can lead to a negative relationship with food and an inevitable binge which is bad for both your physical and mental health. As most of us know too well, we always want what we can’t have and unfortunately as soon as you label as food as bad or ‘off limits’ the chances are you find a way to accidentally (totally on purpose) consume it and no doubt, in excessive quantities! So how can we avoid this and what is so wrong with bread? Continue reading “BREAD. THE NEAT WAY”

7 HEALTHY DINNERS IN UNDER 12 MINUTES

When you are running around or working all day sometimes the last thing you want to do is cook dinner so the ice cream container, frozen meals or endless slices of toast seem like the best option? WRONG!! You can whip up a healthy and wholesome dinner with very minimal ingredients in about 12 minutes.  Continue reading “7 HEALTHY DINNERS IN UNDER 12 MINUTES”

BANK HOLIDAY WEEKEND WORKOUT

It is a bank holiday weekend here in London which means an extra indulgent weekend is about to begin. Make sure you set time aside today to get a quick sweat on so you can relax for the rest of the weekend. Try my quick full body circuit which can be done in the gym, at the park or at home (all you need is a bench). HAPPY FRIDAY !!  Continue reading “BANK HOLIDAY WEEKEND WORKOUT”

SATAY SAUCE

I refer to this satay sauce quite a lot in my recipes. Satay pies, curries, stir frys, pizzas, burgers and as a dipping sauce for rice paper rolls, spring rolls or meatballs. It is pretty simple to make and a great healthy low fat alternative to the processed sugary sauces you buy from the super market. Just make sure you have your peanut butter tub ready to rock and roll – and sample as you go! It is delish! Continue reading “SATAY SAUCE”

PEANUT BUTTER CHIA SESAME BALLS

SESAME CHIA PEANUT BUTTER PROTEIN BALLS

Serves 12-16 balls – GF DF SF P* – 15 minutes

 

INGREDIENTS

2 Tbs sesame seeds (plus extra for rolling in)

2 Tbs chia seeds (plus extra for rolling)

1/2 cup peanut butter

1 cup oats

1/4 cup hot water

1/2 cup raisins

3 scoops neat nutrition naked whey protein

8 drops stevia liquid or 2 tsp stevia powder

METHOD

Blend hot water and raisins together in food processor. Add peanut butter. Add dry ingredients and process until well combined.

Roll into balls and coat in a blend of chia seeds and sesame seeds. Alternatively you can omit the seeds for more soft chewy texture. I made a batch of both.

Store in the fridge.

K

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