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Showing posts from tagged with: healthy food

Homemade Winter Pumpkin Spice Latte Recipe !

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Winter is a great time and season for creativity and new beginnings. Whether you’re wrapped in a blanket on your couch or out playing in the snow, working behind a desk, there’s wintry inspiration all around us, and there will be always something to share with our lovely readers! Today we will share this homemade pumpkin spice latte recipe! What makes this recipe unique is the addition of pumpkin puree in lieu of pumpkin syrup. Pumpkin is a nutritional power house containing fiber, potassium, iron and vitamin A. So in addition to being delicious, this seasonal sip is actually good for you.  

Pumpkin Latte

Serving size: Makes 1 perfect latte

Ingredients:

  • 1/2-1 cup milk of your choice
  • 2 tablespoons canned pumpkin
  • 1-2 tablespoons maple syrup or sugar
  • 1 tablespoon vanilla extract
  • 1/2 teaspoon pumpkin pie spice
  • 1 to 2 shots of espresso or 1/2 cup of strong coffee
  • Whipped cream, if you are feeling decadent

Method:

  1. In a saucepan whisk together milk, pumpkin and sugar, stirring, until steaming.
  2. Remove from heat, stir in vanilla and spice. Whisk until frothy.
  3. Pour into a large mug and add the espresso.
   

That’s A Wrap

Posted by admin in Food, Givingtreesnacks, Health | 0 comments

08.07.16

Whether you're on the go or you just like to roll your food these fun, healthy wrap recipes are for you! They are packed full of whole plant foods, our friendly fruits and vital veggies, in other words we love the work of mother nature and so should you! 1.) Southern Black Bean Wraps These colourful wraps are full of goodness and wonder! You can practically see the health through the vibrant phytonutrients pigments of the sweet potato and green leafy vegetables! You can wrap up at least 3 servings of your 5 a day in this recipe alone!   Check out the full recipe here! And for more information on why you should be eating more beans click here! southwestern_veggie_wraps4   2.) Nori Burrito Just about everyone loves sushi and burritos, this sushi burrito recipe makes the best out of both worlds! Also the brown rice in this recipe whams in a punch that has been associated with increased weight loss, lower blood pressure and decreased inflammation! For more information on brown rice click here! Then roll on over here for the full wrap recipe! P.S. This is gluten free sweet-potato-sushi-burrito-1200x750 3.) Protein Packed Hummus Wrap Throw your kale confetti in the air because this wrap is a celebration of health! This humble hummus wrap will have you humming with happiness! For the full recipe click here! protein-power-hummus-wrap     4.) Summer Rainbow Rice Paper Rolls This summer rice paper rolls all about rainbows and sunshine and are sure to leave you with a vibrant glow from head to toe! Check out the full recipe with the secret sauce here! Almost-RAW-Rainbow-Veggie-Spring-Rolls-with-Ginger-Peanut-Sauce-vegan-glutenfree- 5.) Easy Mexican Bean Burrito Would you like to burry your worries with burritos? Well this recipe is for you! Check out the full recipe here!     mexicanburritos5-1-of-11   For more wrap recipes head on over here!

Fruits and vegetables versus asthma

Posted by admin in Food, Givingtreesnacks, Health | 0 comments

22.06.16

Asthma is the most common chronic illness amongst children today and prevalence rates are quickly on the rise worldwide. We cannot let constant coughing and wheezing cripple our nation! To remedy this issue we should look to our diet and turn the table to more fruits and vegetables. Studies have shown that there is a link between low consumption of fresh fruits and vegetables and increased prevalence of asthma amongst children. This helps to make sense of the finding that populations that eat a traditional diet, where the majority of their caloric intake comes from plant sources have lower rates of asthma.   An apple a day keeps the asthma away? Recently British researchers have found that individuals who ate between 2 to 5 apples a week have lower rates of asthma. They speculate that it may be due to the flavonoid components involved, in particular, khellin which has been shown to open up airways. At The Giving Tree our fruit crisps make an excellent snack with all the nutrition preserved by our freeze drying process and vacuum packaging.Apples   A call for the 'C'? We have all heard of the wonders of vitamin C. Pirates out at sea that lacked vitamin C got scurvy. Whilst nowadays scurvy is not so common, asthma however is. One study of preschool children conducted in Japan found a link between vitamin C intake and lower rates of asthma. Some fruits with the highest antioxidant vitamin C content include papayas, strawberries and kiwis. Additionally, research has shown that there is increased risk of airway hypersensitivity in those with the lowest vitamin C intake. citrus 2 Veggies to the rescue? Another study on a sample of children has shown that high dietary vegetable intake to be protective against asthma, reducing the risk up to 50%. This may be due to the high antioxidant content of many vegetables which serve a protective effect on our overall health. To test this theory researchers conducted an intervention study where they experimented adding and then removing antioxidant rich foods from the diets of their experimental sample. The results showed that  when the antioxidant rich foods were removed from the participants' diets they experienced "significant worsening of lung issues and asthma control". This suggests that antioxidants play a key role in the functioning of our lungs and breathing and can be considered as a treatment option for asthma in adults and children alike. Our vegetable crisps are a great to eat your veggies when you're on the go! Grab a pack of our broccoli crisps for your next snack! Even if we don't have asthma we should all eat an abundance and variety of fruits and vegetables to better our health! For more information on how asthma can be treated using fruits and vegetables click here or here!

Summer Kitchen Prep Made Easy!

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06.06.16

It’s easy to let the healthy eating slide when the Summer months come into play, however it’s surprisingly easy to stay healthy with just a few simple pre planning tips. We use time as an excuse but when you consciously set aside a decent amount of time to mass prepare for the week (or longer), the time saved is brilliant, and you will be able to enjoy the sun without compromising on what you put into your body. From food to tupperware, and shopping to chopping, we have some of our top tips for prepping your kitchen for the summer months. Invest in tupperware, it's the backbone of eating healthy in the summer months, as without any, the excuses would multiply as to why we can’t stay healthy on the go or pre make as many healthy meals as possible. Investing in tupperware is a brilliant way of allowing you to prepare meals that can be stored in the freezer for as long as you like. Alternatively, tupperware is a great way to allow you to prepare things like carrot sticks and hummus as well as large salads, or even some raw treats you’ve prepared previously to take into school or work as a snack. We love Giving Tree snacks, especially broccoli and pumpkin with hummus and fresh vegetables like carrots and cucumber too. FullSizeRender Fruit at it’s ripest can be extremely expensive when it’s boxed up or packed in supermarkets, however if you plan ahead that you would like to have a certain fruit perhaps in 3-4 days time, then buying the whole fruit as opposed to the pre-prepared version will firstly be cheaper, and secondly be ready for you to chop up once you are finally ready to eat it, as opposed to feeling as though you have to eat it as soon as it’s bought. Try to head to supermarkets or market stalls selling fruit and veggies at the end of the day, as their ripest fruit will inevitably have to be sold or thrown away, so you will be able to buy the most delicious produce at a fraction of the price - score!! Dust Off That Smoothie Maker - having equipment like a smoothie maker (or blender) at the back of the cupboard does no one any good when wanting to create delicious and healthy drinks for the summer months, right? However if you make the blender a necessary part of your summer drinking routine, it can cut down so much time when you are wanting to get some of the good stuff into your system. Buying frozen berries and lots of bananas as well as throwing in some spinach or kale (for example) can create something extremely healthful, delicious, quick to make and filled with lots of energising goodness to keep you going all morning. They can be so affordable and really do allow you to get in a lot of goodness without having to invest in expensive equipment or ingredients. Plan Meals Ahead - if you know you will be in for four nights in a particular week, perhaps prepare something the Sunday before and allow yourself to be rest assured that the meals will be ready to eat without any thought having to go into it on your part during the week. Ensure you have all the ingredients ready to prepare something which you know you will want to eat in the summer months, and inevitably allow yourself a stress free week of healthy summer meals - it saves so much time and allows you to enjoy the meals you love without worrying about creating them in the week. Cool Blocks and Picnic Bags Tis the season for picnics, and without cool blocks and picnic bags, we end up with a soggy or warm concoction of food we earlier wanted but not so much once it’s been carried all the way to the park or house! It sounds obvious, but ensuring you have the necessities to keep your food and drink the way you created them is a luxury many don’t enjoy in the summer because of those small mistakes!   Screenshot 2016-04-14 15.54.03

What to cook this weekend..

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07.04.16

So weekends are meant for indulging right? However, too much indulgence can lead to over indulging and consuming way too much on a weekend!

However, everything in moderation is what we believe, and these recipes are the perfect combination of what feels like a treat but in actual fact, super healthy! With thanks to our lovely nutritionist Rhiannon for the recipes!

1. Breakfast- Coconut milk, pistachio and strawberry giving tree porridge

INGREDIENTS

• 250ml water
• 40g oats
• 4 tbsp coconut milk • 1 tbsp almond butter • 1 tbsp chi coconut oil For a topping: • crushed pistachios Simply add the water, oats and coconut milk  to a saucepan and allow it to heat for about ten minutes, until the liquid has all been absorbed. Then stir in the almond butter and coconut oil and let them dissolve into mix. Once it’s all nicely mixed pour it into a bowl, add all your favourite toppings and then it’s ready to enjoy!

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2. Lunch / Dinner - Herby garlic chicken with veggie giving tree topping

  • 4 skinless chicken breasts, cut into bite-sized pieces
  • 1 clove of garlic crushed
  • 100g quinoa
  • 600ml hot chicken stock
  • 6 tomatoes
  • 1 green pepper
  • 1 courgette
  • 1 tbsp olive oil
  • 2 red onions, cut into thin wedges
  • Mixed herbs to season
  • Giving Tree Broccoli and pumpkin crisps for topping
  1. Heat oven to 200C/180C fan/gas 6. Toss the chicken with the garlic, herbs and arrange in a single layer in a roasting tin. Bake for 20 mins until the chicken is cooked. Set aside.
  2. Meanwhile, cook the quinoa in the chicken stock for 15 mins until tender, blend the vegetables in a food processor in the mean time. Drain and place into a large bowl with the chicken, toss together with the vegetables sauce too.
  3. Top with broccoli and pumpkin crisps!

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3. Dessert - Wheyhey Chocolate ice cream topped with bee pollen, chia seed and Giving Tree Peach Crisps! Simple as that

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St Patrick’s Day Fun in…London!

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15.03.16

It’s all about the Emerald Isle this week. So here's our guide to the best 'craic'.

The official Parade was on Sunday 13th March in Trafalgar Square, with plenty of people and plenty of dancing!

However, come Thursday March 17, there will be LOTS of people dressed in green, and there will be plenty of celebrating including drinking, dancing and eating all around London too

St Patrick's Day Parade, London 2010

The dancing

Want to get your own feet moving? St Patrick's Day at Mr Fogg's Tavern Head down to the mystical world of Mr Fogg's Tavern on Thurs March 17th as his Irish cousin, Seamus Fogg, is in town and he's throwing a good old-fashioned hooley. Seamus will be bringing his favourite Irish band along to the party and an Irish stew and specially crafted whisky cocktails will be on the menu to celebrate St Paddy's Day.

Folk Of The Wood: St Patrick's Ceilidh Celebrate St Patrick's Day with this traditional dance featuring guest Irish dancers from the Mulvihill Academy. There will be plenty of Guinness at the bar and an Irish stew bubbling away.

Portico Gallery , West Norwood Friday March 18 2016

The eating

The Elmore Jam A father and daughter team present this supperclub which offers live musical accompaniment from a three-piece jazz band. Each event is themed around a different cuisine according to which chef is doing the cooking. Irish chef Úna Donohoe wil be providing a four course meal using Irish ingredients for a St. Patrick's Day special edition on March 17. She will be joined by traditional Irish band Beannacht Lá Fhéile Pádraig.

Secret London location , London Thursday March 17 2016

The Porterhouse, Covent Garden 21-22 Maiden Ln, WC2E 7NA

This vast place, split over 12 levels, has the gold medal from Brewing Industry International Awards (basically the Olympics of brewing). Its stout is truly Irish: handcrafted in Dublin and then shipped to us in London. Great Irish food and, in the basement, live rock music.

Not to mention our Giving Tree Broccoli Crisps! The perfect green snack to be munching on St Paddy's Day!

st pad 1

The drinking

It wouldn’t be St Paddy’s Day without a pint of the black stuff, and no London pub is more devoted to it than Soho’s Toucan. Vintage posters cover the walls, and you can even order a Guinness cocktail.  If you’d rather drink something less obvious than Guinness or Irish whiskey, try attending Last Libations at B&H Buildings, a tasting masterclass which on March 17 will include poitín. The Irish moonshine was so potent that it was banned for three centuries and only legalised in 1997. Time to get reacquainted.

And the leprechauns!

You can build your very own lucky mascot at Drink, Shop & Do’s papier-mâché leprechaun workshop on March 17. The crafty fun is free when you buy a drink. Bring some friends along so you’ll have company on the post-cocktail hunt for that blessed pot of gold

 st pads ft im

Healthy eating on a budget..it is possible, we promise!

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10.02.16

Healthy eating can often have a stigma attached to it, that you have to spend a fortune on exotic grains, superfoods and ingredients to prepare a healthy meal and it's too much out of the weekly budget for it to be truly affordable, especially for a family.

Whilst this might well be true for some people who really do live on very, very little money, most people would be surprised at how it doesn’t have to cost any more than buying junk food – it just takes a little bit of preparation, thought and some top Giving Tree tips!

Too often, people use their budget as an excuse not to buy healthy food. However, you will most likely spend less money now on food than buying ready made meals, takeaways and junk food.

Here are our top 20 guaranteed tips to help you maintain healthy goals without breaking the bank or without too much planning.

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1. Cook everything from scratch – Yes, it is going to take you a little longer, but you are trying to get healthy, right? Clever marketing and ease of buying ready made 'healthy diet meals' most likely end up costing you a small fortune. DIY cooking not only saves money, but makes it a lot healthier than a ready made meal as you control what goes into your meals - e.g. no added salt and sugar. You don’t have to cook from scratch every day, most people don’t have time for that, so do some food preparation once a week.

2. Buy meat from a local butcher – this normally works out cheaper as you can buy meat in bigger packs and then freeze what you don’t need right away.

3 .Buy a whole chicken and cut it up to keep in the fridge – this can then be added to a variety of meals throughout the week or even cooking a whole chicken and then using the different cuts in soups, casseroles and baked dishes. Don’t forget to use the carcass to make a chicken stock for soups too.

4 .Eat more vegetarian meals – meat is expensive, no matter where you buy it from, so try eating a few more vegetarian meals a week. Replace meat for beans and you will save quite a bit of money and you will definitely be getting enough protein.

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5. Buy fruit and vegetables from a local market, preferably a farmers market – not only is it great to buy locally as you are supporting your community and eating fresher food, it is usually much cheaper as well.

6.Save vegetable cuttings – put them in a bag in a freezer as and when you have them. Once the bag is full, you can make a vegetable stock with them!

7.Eggs are cheap, tasty and healthy – but always try to go for Free Range. You can also do so much with eggs - omelettes, frittatas, poached eggs, quiches..the list is endless!

8.Eat seasonally – eating out of season can really push your budget over the edge, so be aware of what is in season for where you live.

9.Have oats for breakfast –you'd be surprised at how much you can jazz up your porridge ,oats in bulk are cheap and they are healthy.

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10. Find out when your local supermarket reduces food – this is great for buying meat, which you can freeze in portions.

11. Know your herbs and spices – you can buy dried herbs and spices very cheaply in bulk, and they can really transform a dish on a budget and they are great for curries. Just read up on what ones work well with what foods.

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12. Drink only water, rather than sugary squash and fizzy drinks – I have the occasional tea or coffee, but generally it is just water. Water doesn’t have to be boring – try adding fresh lemon juice to jazz it up a bit. You’ll be surprised how much you save by cutting out drinks from your shopping list.

13.Make your own bread – flour is very cheap and with making your own bread, you can control what goes in it. When I make bread, I make 4 times as much dough and then portion it out and freeze the remaining dough in single loaf portions. Then, when I want bread, I defrost the dough and carry on from there. It’s all about planning ahead. I do this with tortillas and pizza dough too.

14. Portion control is key – most of us are eating way more than we should be, and that is where we could be saving money.

15 .Use a slow cooker – you can make so many cheap and healthy dishes in one of these, and all you have to do is throw it all in and leave it to cook. Cheaper cuts of meat are also perfect in these for delicious soft meat.

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16. Buy in bulk – Go to your local health store and stock up on huge bags of beans and grains.

17. Shop around – don’t buy all your food from one shop, buy different things from the places you know you can get the cheapest from.

18. Make meals in bulk and freeze, for example let soup cool and then put it in zip lock bags to go in the freezer, as it saves space.

19. Cut back on takeaways – you can make healthier alternatives yourself and eat out less often – make it a fortnightly or monthly treat for somewhere you can really look forward to going too.

20. Portion control is key – most of us are eating way more than we should be, and that is where we could be saving money.

Pancake Day recipes to make you drool!

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08.02.16

What are you going to have on your pancakes tomorrow? The only day of the year where consuming approximately 24 pancakes is acceptable!

Historically, pancakes were made on Shrove Tuesday so the last of the fat or lard was used up before Lent.

Do you go savoury or sweet? How long should you fry them for? When should you toss it?

Pancake Day is all about tossing and flipping your pancakes before topping them with some tasty treats.

Of course, there is the classic lemon and sugar combo, but if you're after something a little more adventurous, we've got some great ideas on what you can add to your Shrove Tuesday treat.

Here are our favourite recipes..We're giving you savoury ideas, and sweet ones too! (note: one may be slightly healthier than the other...)

Basic Batter Recipe (for both sweet and savoury)

Makes: 4 pancakes Ingredients:

Method:

1. Sift the flour and salt into a bowl, then make a hole in the middle of the flour using a spoon.

2. Break the egg into the hole. Add a little of the milk and beat with a wire whisk.

3. Beat in the flour to make a thick batter. Gradually whisk in the rest of the milk, then pour the smooth batter into a jug.

4. Lightly grease a small non-stick omelette pan with coconut oil and wipe out any excess with kitchen paper.

5. Heat the pan until very hot and then pour just enough batter in to cover the bottom thinly. As soon as the top is dry and the bottom is golden brown, flip the pancake over with a fish slice or round-ended knife – or if you’re feeling brave, toss it.

6. Cook for 1 minute or until the underside starts to brown. Slide the pancake on to a plate.

7. Grease the pan again with the kitchen paper and make more pancakes in the same way, keeping the cooked ones warm while you make the rest.

Ideas for Savoury;

- Spinach, cheese, mushroom and cured ham

- roasted vegetables, grilled tomato and creme fraiche

- smoked salmon, dill, avocado, chilli and ricotta

- grilled bacon and maple syrup

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Ideas for Sweet;

- coconut sugar and freshly squeezed lemon

- sliced peaches, natural yogurt and honey

- fresh strawberries, Giving Tree strawberry crisps, mascarpone, blueberries and lemon juice

- nutella, nut butter (peanut, almond, cashew) and banana

- Rhubarb compote and vanilla creme fraiche

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Two ingredient Banana Pancakes

Makes: 8 small pancakes

Ingredients;

1 medium ripe banana 2 large eggs

Optional extras (choose a few!):

  • 1/8 teaspoon baking powder, for fluffier pancakes
  • 1 spoon of protein powder
  • 1/4 teaspoon vanilla
  • 1 tablespoon cocoa powder
  • 1 tablespoon honey
  • chopped nuts, chocolate chips, or a mix
  • granola
  •  fresh fruit, like blueberries, raspberries, or chopped apples
  • Giving Tree fruit crisps ( we like strawberry on ours)
  • Maple syrup, jam, chocolate spread
  • Natural yogurt

Method; Mash the banana: Peel the banana and break it up into several big chunks in a bowl. Use a fork to thoroughly mash the banana. Add any extra ingredients: These pancakes are pretty great on their own, but a few extras never hurt. Add 1/8 teaspoon of baking powder for fluffier, lighter pancakes, and whisk in salt, vanilla, cocoa powder, or honey to flavour the pancakes. Save any chunky, heavy ingredients — like nuts or chocolate chips — for when the pancakes are in the pan! Stir in the eggs: Whisk the eggs together until the yolks and whites are completely combined. Pour the eggs over the banana and stir until the eggs are completely combined. Heat a frying pan over medium heat: Melt a little coconut oil in the pan to prevent sticking, if you like. Drop roughly 2 tablespoons of batter onto the hot pan. It should sizzle immediately — if not, turn up the heat slightly.

Cook for about 1 minute: Cook the pancakes until the bottoms look browned and golden when you lift a corner. The edges should also be starting to look set, sprinkle with toppings

Sprinkle any loose toppings, like nuts or chocolate chips, over the top of the pancakes as the first side cooks.

Flip the pancakes: Best to do this very gently and fairly slowly — the opposite of regular pancakes. Gently work a spatula about halfway under the pancake, then lift until the unsupported half of the pancake is just barely lifted off the pan. Lay the pancake back down on its other side. Some of the loose batter will probably spill onto the skillet as you do this; just be sure to lay the pancake on top of the spill and nudge any excess back under the pancake. Cook for another minute or so: Cook the pancake for another minute or so, until the other side is also golden-brown. You can flip the pancakes a few times if you need to in order to get them evenly browned. (Flipping is much easier once the second side is set!) Continue cooking the pancakes: Transfer the cooked pancakes to a serving plate and continue cooking the rest of the batter.

Add your toppings!

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