Weekly 'Food Facts'- No.1 - Sweet Potato

Hi Everyone,

I would like to introduce you to a new series I have created for my blog, 'Food Facts'. It is reasonably self explanatory but for those of you who would like some clarification: I will be writing about a different ingredient each week- giving facts and a recipe idea (there will be lots of recipes separate to these posts as I use these ingredients on a regular basis and love making as well sharing my creations)!

Sweet potatoes are one of my favourite foods- ever. They are so delicious and flavoursome without even adding anything. Not only are they scrummy but they are also very nutritious!

FACTS

High in vitamin A-This supports the immune system, vision, cell growth and protects against sun damage. 

Vitamin C- 1 sweet potato counts to about ½ of your daily vitamin C intake. It promotes healthy, glowing skin due to the collagen and supports the immune system.

The storage proteins have been shown to heal wounds.

Contributes to inflammation.

The potassium content in the sweet potato helps lower blood pressure. It has important electrolytes which help normalise heartbeat.

Complex carbohydrate- Slow release of sugar (keeps energy levels more consistent) in comparison to other (simple, starchy) carbohydrates that give you ‘sugar spikes’.

Full of manganese- this helps to metabolise carbohydrates.  

Stress relief- the magnesium encourages calmness.

Fibre- Helps regulate digestion and keeps the digestive tract healthy.

RECIPE

Sweet Potato, Bean, Bacon and Spinach in a Spicy Tomato Sauce

Serves 6

You will need:

Sharp Knife

Large/Deep Pan

Spoon

Ingredients

3 Sweet Potatoes (Cubed)

1 Large Onion (Sliced)

2 Garlic Cloves (Crushed)

12 Rashers of Smoked Bacon (I personally remove the fat)

400g canned chickpeas (drained and rinsed)

400g canned mixed beans (drained and rinsed)

2 Large Handfuls Spinach

2x400g tinned plum tomatoes

1 Romano Pepper

1 Tsp Smoked Paprika

1 Tsp Ground Cumin

1/2 Tsp Cayenne

Salt & Pepper 

Method

-Preheat the pan (medium heat), add the garlic, cayenne pepper, smoked paprika, cumin, onion and pepper to the pan and cook until the onion has softened. 

-Add the bacon and cook for a 2 minutes. 

-Pop the sweet potato in the pan and cook for 2 minutes (it makes it taste a little nuttier I find). 

-Pour the beans and chickpeas into the pan alongside the tomatoes. 

Turn the heat up and let it bubble for 5 minutes. Then, reduce the heat to low/medium and simmer (to thicken the sauce).

When the sweet potato is soft add the spinach and season to taste.

EAT! :)

I hope this was helpful, interesting and you enjoy the recipe I have come up with! As I mentioned, this recipe serves 6. I did this as apart of my 'bulk cooking'. If you would like more information about the benefits of meal planning then check out my previous post: http://isabelsinsight95.blogspot.co.uk/2016/01/saving-money-whilst-spending-losing.html

If you make any of the recipes from my 'Food Facts' posts, I would love to see pictures! Please use the hashtag #IIFF. 

Love

Isabel x

Healthy Mini Pancakes!

Hi Everyone,

I hope you're all well!

So, as some of you are aware it is Pancake Day (Shrove Tuesday) on... Tuesday! I love pancakes and have always made them from scratch- usually with egg, flour and milk. However, since I haven't been eating gluten and diary as often as previous years, I have found that even substituting the flour for a gluten free one and using nut milk.. it's just not same. I don't overly like the texture either. Instead, I have made some, protein filled, quick and easy pancakes made from just two ingredients!

Makes Eight Mini Pancakes- Roughly

You will need:

Non-stick Frying Pan
Coconut Oil
Blender
Spatula
Knife

Ingredients:
One Banana
Two Eggs

Toppings:

Handful of Blueberries
Half a Banana
Drizzle of Maple Syrup-Honey/Agave Nectar are yummy too!

Step One

Chop up the banana, crack the two eggs and pop them into a blender, then whizz until silky and smooth.

Step Two

Roughly pour two tablespoons of batter into a non-stick frying pan (medium heat) and cook on each side for about forty seconds each- until golden brown. Repeat this process until you've used all of your batter up.

Step Three

Stack the pancakes and add your toppings- ENJOY! 

I will be posting my pancakes that I make on Tuesday- savoury and sweet! So keep your eyes peeled!

Love

Isabel x

Saving Money Whilst Spending & Losing Weight Whilst Eating-The Power of Meal Planning!

Hi Everyone,

I have always been one to plan. Throughout school I would be the girl with the colour coded everything, stationary lover, folder fanatic. This of course benefitted me when it came around to exams as I knew exactly where everything was to revise from. You could say I like to be in control which is why I get so anxious when the situation is ‘uncontrollable’. 

Speaking of which, since leaving school and entering ‘the real world’ I have felt even more pressure (like everyone). I am aware more than ever that money isn’t always so available which is one of the main aspects that has really fuelled (still fuels) my ‘meal planning’- Eating well but on a budget. 

Here are a few things I do weekly to help organise myself/meals which (I hope) will also help you too:

1. Sit down once a week (I usually do this on a Sunday morning) and give myself a food budget for that week.
2. I live with other people so I find out where everyone is likely to be that week so I can work around it- for example, my Mum goes to choir every Monday evening so will ‘sort herself out’.
3. Write down a list of balanced meals I would like that week (I sometimes set certain nights to be a particular cuisine to make it easier to research/make up recipes).
4. Go to the shops and buy as many of the ingredients as I can- you can freeze things if you have to.
5. Bulk cook meals like soups, bolognese sauce, casseroles, and snacks (like protein balls). Pop them in the fridge/ freezer depending on what time of the week I’ll be eating that dish so all I have to do is defrost it and heat it up.
6. Breakfast and lunch- I prepare this the night before if I can just so I can get up and  don’t faff or have the excuse that I ‘didn’t have time’.

All of these things have really helped me:

1. Save money as I’m keeping to my budget and not over-buying food which will go to waste (as no one is around to eat it etc).
2. Nourish my body with everything it needs as it’s already there waiting for me. 
3. Lessen my anxiety/worry about going ‘off track’ and not knowing what to cook.
4. Save time.
5. Less likely to eat something less nutritious as the healthier options are too hand. 
6. Lose weight.

I hope this has been beneficial for you. I will be posting more recipes which should help you out too.

Love  

Isabel x

‘Free-From’ Chocolate Ice Cream

Hi Everyone,

 Welcome back! I have another delicious recipe for you.

As some of you may know, I don’t really have a sweet tooth. When ice cream is on the scene it’s another story. However, since I haven’t been eating dairy I have been having a bit of an issue- funnily enough! I know there are brands out there that do sell 'dairy free' ice cream but it’s much more expensive and frankly, I can’t afford it right now. I have done some research and have created this delicious, chocolaty ice cream which is also vegan, dairy free and gluten free! 

You will need:

Food Processor or Blender

Sharp Knife

Measuring Spoons

Sealable Tub

Spatula

Ingredients: 

6 Bananas (Ripe bananas are better as they are sweeter but I personally don’t like the taste!)

½ Cup Almond Milk

1 ½ Cups Cacao Powder 

1 ½ Tbsp Agave Nectar or Honey (Do this to taste!)

1 Tsp Vanilla Extract

Pinch of Salt

Step One

Put all of the ingredients into a food processor and blend until a smooth, creamy paste is formed. If you don’t have one then use a blender, however, add the ingredients in batches as it may have some issue due to the think texture.

Step Two

Pour the mixture into a plastic tub and put it in the freezer for at least 3 hours.

You’re done! Enjoy this with lots of different toppings, for example, crushed hazelnuts, peanut butter, strawberries… the list is endless. 

I hope you enjoy!

Isabel x

Tasty Thai Turkey Burgers

Hi Everyone,

I absolutely love the Thai cuisine. It is all so flavoursome and can also be incredibly simplistic to incorporate into everyday eating.

 I first had Thai turkey burgers at my ex-boyfriend’s house years ago and have loved them ever since. I re-created them at home with what I thought was inside them and they tasted pretty darn good (if I do say so myself) and have been making them ever since- a definite family favourite (especially when barbequed!)

(Serves 4)

You will need

Sharp Knife

Food Processor

Mixing Bowl

Ingredients

(400g) Turkey Mince

1 Large Onion

2 Garlic Cloves

1 Thai Red Chilli

Small Handful of Fresh Coriander

1 Lime (Zest)

Season with Salt & Pepper 

Step One

Roughly chop the onion and put it into the food processor alongside the garlic, chilli, coriander, lime zest, salt and pepper. Blend.

Step Two

In a separate bowl add the turkey mince and the paste that you’ve just created. Get your hands in there and mix it all together.

Step Three

Separate the mixture and make little burgers. Pop them on a tray or plate and put them in the fridge for half an hour or so if you’re cooking them that day.

Step Four

Heat a frying or griddle pan with a little bit of coconut oil and cook them on a medium heat for about 5 minutes on each side. Make sure the burger is piping hot in the centre before you eat it!

(I have paired mine with a mixture of quinoa, brown rice and some steamed broccoli. The burgers are so versatile. I love them with salad, sweet potato chips or even broken up and put on top of a homemade pizza!)

I hope you enjoy this lean, protein filled, yummy burger!

Love

Isabel x

Matt Hampson Foundation- 'Get Busy Living' & Meeting Jonny Wilkinson

Hi Everyone, 

This post is a little bit different for my blog but is very special. At the end of last year I had the pleasure of attending a 'Matt Hampson Foundation' event with the amazing Scissor, Paper, Stone (a full service international video production and photography company). This particular occasion was a Legends Game and dinner- meaning lots of retired professional rugby players had travelled far and wide to come and have some fun playing a game of rugby and raise money for the Foundation. 

So, for those of you who may not know who Matt Hampson is and his story, I will give you a brief overview. Matt is an ex-Leicester Tigers and England U21s rugby player. Unfortunately he was horrendously injured in a match and is now paralysed from the neck down and breathes with the aid of a ventilator. Although everyday is obviously a lot more challenging he hasn't let it defeat him. He has created the 'Matt Hampson Foundation' in which he inspires those in similar circumstances to not lose hope and continue to follow their dreams and help others. The ethos of the Foundation 'Get Busy Living' is exactly what he is demonstrating. 

There were multiple times where I almost cried on that day but for different reasons. When Matt was speaking in his interview with us he just filled me with so much motivation, appreciation and made me feel very lucky, and in some ways guilty, for complaining about things, when in fact I'm privileged. This was echoed from other injured players that attended too. So empowering. 

Another reason I almost cried was because of a particular camera angle. The players were lead onto the Saracens pitch by Matt Hampson and Joost van der Westhuizen (injured South African player). I just felt overwhelmed with the love, support and the overall team spirit of everyone there. It was amazing. 

What made it even more amazing was that I got to meet Jonny Wilkinson- reason number three for almost crying. It was so surreal and I feel so lucky to have been able to have that opportunity as I know many people would kill to be in that position. Yes... I did ask for a selfie... 

Here are some behind the scenes photos I took on the day...

I'm excited to see this Foundation flourish further, and the support and fun widen. 

I'm so thankful for this opportunity and would love to take part in future events. 

Thank you for reading.

Speak soon

Isabel xx

Matt Hampson Foundation:

Facebook: https://www.facebook.com/The-Matt-Hampson-Foundation-133562326714076/

Twitter: https://twitter.com/Hambofoundation

Website: http://matthampsonfoundation.org

2016 Calendar: http://www.gblmemorabilia.co.uk/GBL00058.html

Scissor, Paper, Stone:

Website: http://scissorpaperstone.tv

Youtube: https://www.youtube.com/watch?v=nQPTSLgwlEI 

Chocolate & Peanut Butter Protein Balls

Hi Everyone,

I tend to get peckish midmorning and afternoon and I need to have a little something to satisfy my hunger until the next meal time. Something protein based is really good for slow release energy. Although I have more of 'savoury tooth' I do like a bit of chocolate now and again and I love peanut butter (Reese's Pieces are just dreamy). However, I wanted to create something that had a similar flavour but was much more nutritious, would give me energy and be cost effective in comparison to buying protein bars in the shops. So I did some research and food shopping and this is what I have created! (They have been tried and tested on my friends and family-I haven't had any negative response so far!)

You will need: 

Food Processor

Sharp Knife

Baking Sheet

Baking Parchment

Ingredients:

Organic Cruchy Peanut Butter (1 Cup)

Porridge Oats (I used gluten free) (1 Cup)

Chia Seeds (2 Tbsp)

Organic Dark Chocolate (1/2 Cup

Dates (Meduel Dates are best- I didn't have any this time and they are still yummy) (1 Cup)

Step 1:

Cut up the chocolate and dates into smaller pieces and then

blend all of the ingredients together, adding water gradually to change the consistency. It needs to be reasonably sticky so you can roll them into balls later on. Add more of the dry ingredients if its too wet and more water if it isn't binding. 

Step 2:

Line a baking tray with baking parchment and roll the mixture into bite size pieces. 

Step 3:

Put the balls in the fridge for half an hour to let them set. 

Step 4:

EAT!

I hope you enjoy these balls of yumminess! 

Speak soon

Isabel xx