[Recipe #1] Plant-Based Protein Slices

These nutty and chocolate-y slices are exactly what you need if you’re looking for a healthy snack to complement a higher fat/lower carb diet, or if you’re looking for an innocent sweet treat after a meal.

I’m not really one for writing or following recipes: I tend to just throw things together with whatever I have in the cupboards and hope for the best! So when I posted these slices on Instagram I felt a little out of my depth with people asking after the recipe… however, after promising I would share it, here it is:

Ingredients:

  • 3-4 tablespoons of Organic Virgin Coconut Oil
  • 3-4 tablespoons of protein powder. I used That Protein Blissful Brown Rice and Raw Cacao Super Protein. If you didn’t want to use protein powder then just raw Cacao powder would suffice here.
  • 2 tablespoons of Pecan nut pieces.
  • 2 tablespoons of Walnut pieces.
  • 2 tablespoons of Brazil nut pieces (note – use whichever nuts you prefer. Macadamia would also work here).
  • 2 tablespoons of Lidl Alesto Super Seed Mix. This contains milled Golden Linseed, milled hulled Hemp Seeds and milled Chia Seeds.
  • 2 Tablespoons of Holland and Barrett Organic Omega Shake. This contains Pumpkin Seeds, Sunflower Seeds, Brown Linseeds.
  • 1 scoop of Neal’s Yard Remedies Organic Fibre Blend. This powder contains Apple Powder, Psyllium Seed Husk Powder, Inulin Powder, Chia Seed Powder, Hemp Protein Powder, Fructooligosaccharides, Bacillus coagulans for a healthy gut (optional).
  • 1 teaspoon of Agave Syrup and 1 teaspoon of Manuka Honey (these are to sweeten. You can use whatever sweeteners you like and adjust the amounts to taste).

Method:

  1. Line the base of a regular loaf tin.
  2. On a low heat, slowly melt the coconut oil and then remove from heat.
  3. Stir in the remaining ingredients one by one until they represent a pan of delicious melted nutty-chocolate.
  4. Carefully pour into the lined tin and refrigerate overnight.
  5. Once set, slice into portions and enjoy!

Jackie Marsden MAR is a qualified reflexologist, acupuncturist, promoter of healthy living and independent consultant (Group Leader) for Neal’s Yard Remedies Organic. Jackie leads and mentors a growing team of consultants (many of whom are therapists integrating organic products into their existing businesses) via the NYRO social selling channel, holding regular team meetings, one-to-one coaching via phone and facetime, and a closed facebook group. All views are her own.

My Healthy Kitchen

If you’ve been following me on Instagram or Twitter you will have seen me posting some beautifully tasty looking meals and snacks from my own kitchen. Many (not all) of these foods are recipes inspired by Ella Mills (Woodward) from her books and blog “Deliciously Ella”.

polenta

Ella’s story is pretty amazing. In a nutshell, she has recovered and healed herself from a rare disease affecting the nervous system known as Postural Tachycardia Syndrome which had her bed bound for around 16 hours a day at the young age of 19. After  months of suffering and a myriad of steroids and medication (which also came with their own side effects) Ella decided to do her own research and finally decided to become a gluten-free vegan and heal herself through nutrition. This journey has inspired her to get cooking, discover mew foods and experiment in the kitchen, which is where her blog started.

coconut_slab

Ella’s recipes have been enlightening for me. They have opened up a door in my kitchen to combat my own sugar addiction through making delicious healthy but sweet snacks that actually satiate rather than driving the cravings even further. I’ve also learned new cooking techniques and flavour combinations which form a basis of my knowledge for my own creations and adaptations. A huge revelation also is that cooking in this way is super quick!

bolognaise

What is even more exciting is that Ella has been collaborating with Neal’s Yard Remedies to create her very own facial wash and moisturiser! A fusion of rose, cucumber and lime suitable for all skin types. If you would like a sample please get in touch! I’m also taking pre-orders for the eagerly anticipated launch on 4th August 2016. Why not book a party with me and let me bring the new products to you and your friends?

If you’re interested in what I’ve been cooking recently follow my blog for the forthcoming recipes. In the mean time why not check out Deliciously Ella’s Superfood Brownies made with our Organic Greens Complex and our Organic Virgin Coconut Oil. I’ve made these a few times and they taste amazing.

Jackie Marsden MAR is a qualified reflexologist, promoter of healthy living and independent consultant (Team Leader) for Neal’s Yard Remedies Organic. Jackie leads and mentors a growing team of consultants (many of whom are therapists integrating organic products into their existing businesses) via the NYRO social selling channel, holding regular team meetings, one-to-one coaching via phone and facetime, and a closed facebook group. All views are my own.

Growyourbusiness

Look after your DNA with good nutrition

Did you know that 99.9% of all our genetic material is identical in humans, which is what identifies us as a species? The 0.1% of our genetic material is different from person to person and  is what makes each person unique (causing differences in things like hair and eye colour, height and nutrition needs). These differences between people are called gene variations or polymorphisms. [1] Some gene variations may cause rare diseases (and are often referred to as mutations), while others are more common (and are just described as polymorphisms). Gene mutations and polymorphisms may interact with other genes and with factors in our environment (including diet, smoking, physical activity etc), to play a role in the development of complex disease such as Type 2 diabetes, asthma, cardiovascular disease. [1]


So it is really important that we do everything we can to look after our DNA. There are three main ways to look after our DNA with good nutrition:

Preventing DNA damage. We should do everything we can to try to prevent DNA damage occuring because genetic mutations can lead to serious illnesses including chronic disease and some cancers.

To help prevent DNA damage from occurring ensure your diet is rich in nutrients, such as carotenoids (orange, yellow, and red foods, and dark green leafy vegetables), and foods rich in vitamin E (seeds, nuts, avocado).

DNA synthesis. In order to help our bodies synthesise or make DNA, we need foods rich in nutrients such as folate (vitamin B9) found in dark green leafy vegetables, pulses and legumes. A number of fruits are a great source of folate too, oranges being the highest but also look at grapes, grapefruits, banana and strawberries.

Other nutrients needed for DNA synthesis are vitamin B12, zinc and magnesium. If you’re a vegan then getting B12 into your diet through food alone is going to be a challenge so a supplement of at least 10 micrograms daily is recommended because Vitamin B12 is usually found in animal products. [2]

Superfoods spirulina and chia seeds and rich in magnesium, chia also being rich in zinc, iron, calcium and niacin (see below).

DNA repair is a very important: the body has the ability to repair areas, or mutations, that may have occurred due to DNA damage.  Key supporting nutrients that can assist with DNA repair are vitamin B3, or niacin, (peanuts, sunflower seeds, mushrooms), and folate (vitamin B9).

Chlorella is the fastest growing food on the planet, so eating it dramatically increases our rate of tissue repair and renewal, helping restore the nervous system, boost immunity and potentially helping degenerative disorders.[3]

It’s important to remember that it’s not just about the nutrients in foods though, so just taking a supplement of some of these key nutrients may not provide the same benefits as eating foods rich in these nutrients. There are so many other properties of foods, such as our bioactive molecules, antioxidants and polyphenols, which also provide an important synergistic benefit. [1]

My personal recommendation would be to add a general multi mineral and vitamin supplement on top of a well balanced diet in order to ensure you are getting all the nutrients your body needs. Organic foods are best as they will be more nutrient dense, however our soils are so depleted nowadays that we need to supplement in order to ensure we put enough into our bodies through our diet.

I personally take Organic Greens complex (chlorella, spirulina, sea greens, wheatgrass) daily blended with orange juice, banana and avocado every morning, sprinkled with chia seeds and nuts. I know that I’m nourishing my DNA and it gives me a great start to the day!

[1] Monash University https://www.futurelearn.com/courses/food-as-medicine/1/steps/77475

[2] Vegan Society https://www.vegansociety.com/resources/nutrition-and-health/vitamins-minerals-and-nutrients/vitamin-b12-your-key-facts

[3] Little book of superfoods by Tipper Lewis https://uk.nyrorganic.com/shop/jackiemarsden/area/shop-online/category/books/product/9332/little-book-of-superfoods/

Image courtesy of samarttiw at FreeDigitalPhotos.net

Jackie Marsden MAR is a qualified reflexologist and independent consultant (Team Leader) for Neal’s Yard Remedies Organic. Jackie leads and mentors a growing team of consultants (many of whom are therapists integrating organic products into their existing businesses) via the NYRO social selling channel, holding regular team meetings, one-to-one coaching via phone and facetime, and a closed facebook group. All views are my own.

Growyourbusiness