Sometimes (most times) quick and easy is the way to go, especially right now with homeschooling, working and everything that’s going on right now.
The hardest part of this was hollowing out half of the pineapple without breaking the leaves off, obviously this is not compulsory, using plate or a bowl works great too!!
Ingredients;
Cup of rice
1/2 a red onion, diced
3 small carrots, chopped small
1/4 each of red, orange and yellow sweet peppers
Handful of peas
Handful of diced mushrooms
Pineapple and the juice
Soy sauce
Method
While the rice is cooking
Fry in a little water the red onion and carrot, until carrot is soft, about 5 minutes, add a splash more water as and when needed
Add in the mushrooms and cook for a further 5 minutes
add the peppers, peas and pineapple and cook for 5 minutes, stirring so it doesn’t stick
Add in the cooked rice and mix well to combine then add soy sauce, to taste
I absolutely love making nachos but sometimes the shop is out of my favourite salsa to dip or top so i decided to make my own, sugar free version
Makes 500g Ingredients; 1 tin tomatoes 1/2 white onion 1 tsp cumin 1 tsp dried coriander 1 tsp minced garlic 1 tsp chopped chillis
Method; Mince onions in a food processor then add all the other ingredients and blend until combined or desired consistency And that’s it, super quick, super simple, but super tasty.
Let me know if you make this or any of my other recipes, I’d love to see
keep reading for a quick and easy recipe at the end.
Can apple cider vinegar really help with weight loss, lower blood sugar and reduce cholesterol, and are there risks to drinking it?
What is Apple Cider vinegar?
Apple cider vinegar is made by fermenting the sugars from apples which turns them into acetic acid – the active ingredient in vinegar. Unfiltered apple cider vinegar contains something known as ‘mother’. This means there are proteins, enzymes and friendly bacteria present, and gives this type of vinegar a cloudy appearance. Other fruits may be used to create flavoured cider vinegar, the base will usually be apple with fruits, such as raspberries, added during the manufacturing process.
Nutritional Benefits?
Apple cider vinegar doesn’t really contain any vitamins or minerals, other than a very small amount of potassium, calcium and magnesium. There isn’t enough research to demonstrate that buying the ‘mother’ variety is any better for you than buying filtered. However, apple cider vinegar does also contain amino acids and antioxidants.
How Can You Incorporate Apple Cider Vinegar Into Your Diet?
Apple cider vinegar can be incorporated into cooking, salad dressings and pickling.
If choosing to drink apple cider vinegar, make sure that it is diluted, it is too acidic to drink straight. Given that it’s a traditional remedy there are no official guidelines on how to consume it. Some people choose to stir 1 tsp of apple cider vinegar into a glass of water and drink it that way.
Health claims?
There have been several studies that demonstrate how apple cider vinegar can help improve insulin sensitivity (this is, how much insulin someone needs to lower blood sugar levels after eating) when incorporated with a high-carbohydrate meal in both diabetic and non diabetic participents
Research published by the American Diabetes Association found that taking two tablespoons of apple cider vinegar before bed can reduce fasting blood sugars, too.
In 2016 a study carried out by Michael Mosley and Aston University showed that drinking dilute apple cider vinegar appeared to bring blood sugar levels down in a small study.
There are mixed results to date on whether apple cider vinegar is effective in aiding weight loss. There has been some evidence that as well as being of benefit to blood sugars, vinegar may also help to increase the feeling of fullness when consumed with a high-carb meal, which could help with weight loss by preventing overeating later in the day.
For those suffering with gastroparesis or delayed gastric emptying, where the movement of food between the stomach and small intestine is slowed, apple cider vinegar may make the symptoms worse and should be avoided.
There is also a concern that acidic drinks, such as apple cider vinegar, may cause damage to tooth enamel. As a precaution, it is a good idea to dilute apple cider vinegar appropriately, never consume it neat, and don’t sip throughout the day. It may also help to rinse the mouth with fresh water after consuming apple cider vinegar. Check with your dentist if you are concerned.
Pickled Red Onions
Ingredients:
Red Onions, thinly sliced. Enough to fill your jar
Apple Cider Vinegar
Hot water
1 tsp sugar
Method:
Tightly pack your sliced red onions in your jar
Half fill with apple cider vinegar
Top up with the hot water (I use directly from a boiled kettle)
add 1 tsp of sugar, tightly screw the top on and give it a good shake
leave it to settle and pickle for at least 3 hours then put in the fridge
I have a very fussy 8, nearly 9 year old who will not eat anything even remotely spicy, I do a lot of batch cooking and always pass some on to my mum. She’s on her own and her willingness to do any proper cooking just for herself has all but gone so this way I at least know she’s not completely living off ready meals!
So, this is a way I can please everyone, you can add some chilli if you and your family likes it, or add some after, this way spicy food lovers can get their chilli and people who can’t handle the heat get to enjoy the taste of chilli without setting their mouths on fire.
I enjoy this over nachos too with my homemade pickled onions, guacamole, salsa and some basil sprinkled over, give me a like if your not a huge coriander fan too!
These are large quantities of the tomatoes and beans feel free to half these if your not batch cooking.
Ingredients:
1 red onion, chopped small
1 large garlic clove, minced
2 medium carrots, chopped small
800g chopped tomatoes
800g kidney beans
250ml vegetable stock
150g red lentils
1 tsp ground cumin
salt and pepper to taste
Method:
Heat a large saucepan over a medium heat, add the onion, carrot and garlic to the pan with a little water and cook for 5 minutes until soft, add more water if needed.
Add in the tomatoes, beans, stock, lentils, cumin and salt and pepper and simmer for 30 minutes until cooked through and thickened.
Serve with rice, jacket sweet potato or nachos and enjoy
Christmas is very nearly upon us, so I’ve started thinking about what yummy treats I can make for nibbling on during the day, I was going to make some simple bars but decided to make something a little more special, and use up the frozen cherries I had had in my freezer for ages!
Ingredients:
For the base
2 cups cashew nuts
1 cup of sultanas
20 dates
1 cup of cherries, frozen or fresh, stones removed
For the topping
1 bar of good quality dark chocolate
1 heaped tablespoon smooth peanut butter
125 ml coconut cream
Method:
Place all your base ingredients in a blender and give it a good wizz up until everything starts to stick together and it’s all chopped up very small.
Using the back of a spoon spread and pat into a greased or lined high sided tray or dish, as long as it’s got a flat bottom!! Place in the fridge while you make the topping.
In a microwave safe bowl break your chocolate into small chunks, add the coconut cream and peanut butter and heat in the microwave on 20 second bursts, remembering to stir each time until everything’s combined and smooth and velvety.
Taking your base out of the fridge, smooth the chocolate topping on then put back in the fridge preferably overnight to let set.
Once it’s all set take out of the dish and slice up how you’d like, try to refrain from just digging in with a spoon!!
I love starting my day with a tall hydrating green smoothie. Feel free to double this recipe if you are usually hungry in the morning.
FIBER RICH FOODS
Fiber rich foods are so important for a healthy gut because of the effect that fiber has on the digestive system. Fibre rich foods can help control blood sugar, promote heart health and offer relief from IBS. I love making green smoothies or having a large salad. Fiber rich foods help with normal bowel movement and bowel health. Did you know that staying “regular” helps with energy levels and mood as well?
HYDRATION
It sounds too simple to be a solution but a healthy gut needs good old fashioned H20 and foods that are dense with it to help keep that digestive tract stay clean and clear. I like to drink a glass of water with lemon or cucumber right when I wake up and then before every meal the best I can. Melons are fantastic too, did you know melons are 96% water!
CUCUMBER SPINACH SMOOTHIE
1/2 Cucumber
2 frozen bananas
1 stick of frozen pineapple, 1/4 of a whole pineapple
2 250g are of dark chocolate (make sure they don’t have milk in if like me your lactose intolerant)
1/2 cup of coconut cream
1 heaped tablespoon smooth peanut butter
Method:
Put oats, chia, syrup and oil in food processor, blend until everything’s combined then spread evenly in a large rectangular dish. Place in the fridge to set.
put all the ingredients for the caramel in a saucepan over a medium heat. Stir constantly until it’s nice and thick, the best way to test if it’s done is to have a ice cold plate (put in the freezer to get cold) and place a drop on it to test how thick it is.
When it’s done, take off the heat and pour over your base which should have set by now, before placing back in the fridge to cool and slightly set.
Place all the ingredients for the topping in a bowl and melt in the microwave, I do 20 second bursts to minimise burning the chocolate.
Pour and spread over the base and caramel and put back in the fridge overnight to completely set.
As always if you make any of my recipes feel free to tell me what you think, and tag me on Instagram if you’d like to share pictures @beachybecki
Had a craving for something sweet and have apples to use so instead of going to the shop or making a apple pie, I thought, why not try and make a smoothie that tastes like one, not only is it healthier (a lot) it’s so much quicker, win win in my book!
This tastes like a blended up apple pie, but without the guilt!!
Ingredients:
1 gala apple, any sweet apple will work though
2 tablespoons apple sauce
2 tablespoons rolled oats
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 a glass coconut milk
Method:
Add all ingredients to your bender, blend until all smooth and combined.
Serve in your favourite smoothie glass
I like it topped with a pinch of cinnamon on top!
If you make this or any of my other recipes, feel free to let me know what you think, either in the comments or over on my Instagram @beachybecki
Had a craving for something sweet and have apples to use so instead of going to the shop or making a apple pie, I thought, why not try and make a smoothie that tastes like one, not only is it healthier (a lot) it’s so much quicker, win win in my book!
BeachyBecki 