Not just recipes - hints and tips too

Choc and Chia Seed Snack Bites 

For those moments when you really need a snack, but you want to keep it healthy.

Scroll down to see why these are so good for you!! 

2oz/60g real butter, softened

2oz/60g unrefined golden granulated sugar

1 organic free-range egg

2oz/60g wholemeal self-raising flour

1 – 2 tablespoons water or full-fat organic milk 

1 tablespoon chia seeds 

A generous quantity of dark chocolate (>70%)

To ring the changes, instead of using nuts and seeds add dried fruit, chopped fruit, (apple and cinnamon is good), or dark chocolate chips. 

Cream the butter and sugar together, then beat in the egg. Add the flour and the nuts and seeds. If the mixture is too stiff, add a tablespoon or two of water or full fat organic milk.

Put a good teaspoonful into petit fours cases – makes about 18 – 24

Bake at 180 deg C for about 10 minutes. Once cooked, remove from the tin and cool on a wire rack. 

They keep well in an airtight container, and can be frozen.

Nutrition facts

Real butter – the fat helps with the absorption of vitamins A, D, E and K. Helpfully, butter also contains vitamins A, D, E and K!

Sugar – generally no nutritive benefit, but unrefined sugar contains some vitamins, minerals and anti-oxidants, albeit in small quantities.

Organic egg – contains protein, Omega 3 (organic eggs contain three times the amount of ‘normal’ eggs), vitamins A, D, B6, B12. 

Wholemeal flour – contains protein, fibre, calcium, iron and magnesium. 

Chia seeds - a complete source of protein. Also contain anti-oxidants, minerals, fibre and Omega 3.

Dark chocolate – rich in polyphenols, and the one I use contains no emulsifiers (which damage the gut microbiota).

Did you know that wholegrains, pulses, dried apricots and spinach contain iron. That's great - but did you also know that plant-based sources of iron aren't the same as meat-based sources of iron? It's easier for your body to access the iron in meat. For your body to access the iron from plants it needs to be eaten alongside a source of vitamin C. And you should avoid having a source of calcium at the same meal, as that can hinder absorption. 

So - have a squirt of lemon juice on your spinach!!

A middle-eastern spice full of nuts and seeds. It keeps well in an airtight container, so don't worry if this recipe is more than you need for one meal!!
50g pistachios (shelled)

1 tbsp sesame seeds

1 tbsp pumpkin seeds

2 tsp coriander seeds

2 tsp cumin seeds

1 tsp fennel seeds

1 tsp smoked paprika

salt (optional)

Toast all the ingredients apart from the paprika in a dry frying pan until golden and fragrant. Using a pestle and mortar, grind until combined but some texture remains (you can use a spice grinder/mini food processor, but it's likely to just become powder rather than retaining some crunch). Stir in the paprika and a little salt if you like.
I like it sprinkled over scrambled egg, and it works well as a salad garnish. Traditionally it's served with bread and olive oil.

Nutrition facts

Pistachios - a good source of healthy fat, fibre, vitamin B6 and protein

Seeds - protein, healthy fats, fibre. minerals (such as magnesium, potassium, calcium, plant iron and zinc), vitamins B1, B2, B3 and vitamin E.

And it all counts towards your 30-plants-a-week target!!