Bridge to Health Blog
Bridge to Health Blog

Healthy swap recipes

Written by Emily Fawell   Posted in:Nutrition   May 24, 2018

Healthy swap recipes
Coconut Fairy Cakes
 
In case you didn’t already know, coconut flour has a much lower impact on our blood sugar levels than wheat flour and is higher in protein. It’s made from the flesh of the coconut, is gluten free and far tastier than other wheat flour alternatives.
 
Ingredients
  • 335g coconut flour
  • 3 eggs
  • 65ml melted coconut oil
  • 60g coconut sugar
  • 20g desiccated coconut
  • 1 tsp vanilla
  • 1/2 tsp baking powder
  • pinch of salt
  • Optional - 50g dark chocolate chips
  • Desiccated coconut for sprinkling

Instructions
  1. Pre-heat your oven to 175 degrees C
  2. Combine all of the ingredients in a bowl using a wooden spoon
  3. Divide between 8 silicone muffin cases & sprinkle with desiccated coconut (optional)
  4. Bake for 15-20 minutes until golden brown
  5. Allow to cool and enjoy!
 
Quinoa, black lentil, mango and chicken salad with creamy Indian dressing recipe by Diana Henry
 
Quinoa is a delicious and versatile alternative to couscous or rice. It’s a South American seed that is very high in protein and, for this reason, has minimal impact on our bloods sugar levels.
It’s packed with fibre and nutrients too!
 
Ingredients
  • 250g (9oz) black lentils
  • 250g (9oz) quinoa (white)
  • 1 just-ripe mango
  • 35g (1½oz) watercress leaves, thicker stalks discarded
  • 350g (12oz) cooked mini chicken fillets, sliced
  • 10g (¼oz) mint leaves
  • For the dressing:
  • 1 tbsp white-wine vinegar
  • 2 tsp honey
  • 4 tbsp rapeseed oil or groundnut oil
  • ¼ tsp garam masala
  • ½ tsp korma curry powder
  • 3 tbsp single cream
 
Instructions
  1. Put the lentils in a saucepan and cover with water. Bring to the boil and cook for about 30 minutes, until the lentils are tender but not falling apart. Toast the quinoa in a dry frying-pan for two minutes, then put in a saucepan, add boiling water, cover and cook for 15 minutes.
  2. Meanwhile peel the mango and slice off the cheeks. Cut the cheeks into slices about the thickness of a pound coin. It is very difficult to remove the flesh nearer the stone neatly, so just use the cheeks for this dish and use the remaining flesh for something else.
  3. Mix everything for the dressing together and season.
  4. Drain the lentils, rinse them in hot water, and toss in a serving-bowl with the drained quinoa, watercress, chicken, mango, and mint leaves. Season well and serve with the dressing.
 
Serves four as a main course
 
Tags: Nutrition,


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