Black Beans Recipe & Different Ideas to Have Them

I buy a bag of black beans in Tesco every week. They are the only beans I don't buy in a can, mainly because there is no canned black beans in Tesco, and it is good to give our digestive systems a rest from canned goods and to cook your beans from scratch, every now and again.

Black beans are so delicious and versatile. You can cook the whole bag and then divide them in different portions and freeze them and use in different recipes as pointed below. 

HOW TO COOK THEM?

Place your beans (previously rinsed) in a big bowl and cover fully in filtered water and let them soak over night. This will minimise the cooking time the next day by half! So, it is really worth doing!

My mom back home always throws out the water she soaks them in. But after doing my research, this water has most of the beans nutrients, so it's much better to cook them in the same water.

Before you cook them, you can if you want, sauté some onion, peppers, leeks, carrots to add more flavour. Add the beans with the water  into your saucepan and bring it to the boil. Add stock and then simmer for 2 hours or until the beans are soft.

Here are a few ideas of how to serve them without getting bored:

Black Bean Mexican Salad:

Mix some  black beans with avocado, corn, tomato, onion, couscous or quinoa. You can eat cold or hot. It is delicious, light and very healthy!

Sweet Potato Boats:

These sweet potato boats are incredible tasty. Black beans and sweet potato are a great combo. To make this, bake the potatoes in the oven for 30 minutes at 200 degrees and fill them in with the beans, corn and some herbs.

Black Bean Tacos:

I adore these tacos. You can add any grains of choice like: brown rice, quinoa, couscous and salsa veggies such as onion, jalapeños, tomatoes, cilantro, avocado, etc...

I hope you can get inspired to cook your own beans from scratch! They're so handy to keep in the freezer and take out for days you don't want to cook, but still want to eat healthy.

Black Beans Recipe & Different Ideas to Have Them

I buy a bag of black beans in Tesco every week. They are the only beans I don't buy in a can, mainly because there is no canned black beans in Tesco, and it is good to give our digestive systems a rest from canned goods and to cook your beans from scratch, every now and again.

Black beans are so delicious and versatile. You can cook the whole bag and then divide them in different portions and freeze them and use in different recipes as pointed below. 

HOW TO COOK THEM?

Place your beans (previously rinsed) in a big bowl and cover fully in filtered water and let them soak over night. This will minimise the cooking time the next day by half! So, it is really worth doing!

My mom back home always throws out the water she soaks them in. But after doing my research, this water has most of the beans nutrients, so it's much better to cook them in the same water.

Before you cook them, you can if you want, sauté some onion, peppers, leeks, carrots to add more flavour. Add the beans with the water  into your saucepan and bring it to the boil. Add stock and then simmer for 2 hours or until the beans are soft.

Here are a few ideas of how to serve them without getting bored:

Black Bean Mexican Salad:

Mix some  black beans with avocado, corn, tomato, onion, couscous or quinoa. You can eat cold or hot. It is delicious, light and very healthy!

Sweet Potato Boats:

These sweet potato boats are incredible tasty. Black beans and sweet potato are a great combo. To make this, bake the potatoes in the oven for 30 minutes at 200 degrees and fill them in with the beans, corn and some herbs.

Black Bean Tacos:

I adore these tacos. You can add any grains of choice like: brown rice, quinoa, couscous and salsa veggies such as onion, jalapeños, tomatoes, cilantro, avocado, etc...

I hope you can get inspired to cook your own beans from scratch! They're so handy to keep in the freezer and take out for days you don't want to cook, but still want to eat healthy.

Caramel Raw Chocolate Squares

This squares are a success at my house. The only thing about these is they are extremely high in calories (too much coconut oil). They are so worth it, but you do have to treat these as you would any other dessert.

They are handy to keep in the freezer for when the chocolate craving kicks in but I certainly wouldn't have them everyday.

BASE
1 cup almonds
1 cup dates
2 tbsp melted coconut oil
3 tbsp cacao powder

Blend on food processor until a you get a sticky base. Spread evenly over a lined dish and place into the freezer while you make the rest

CARAMEL LAYER
1 cup dates
1/2 cup melted coconut oil
4 tbsp almond butter
2 tbsp maple syrup
1 tsp Vanilla

Process on food processor until creamy and spread evenly on top of your base and freeze again for about 20 minutes to set

TOP LAYER

You can also melt 150grams of 70% dark chocolate instead of the following:

1/4 cup ccao
1/4 cup coconut oil melted
1/4 cup maple syrup or stevia drops or any sweetener of choice

Make a chocolate sauce and spread on top of the caramel and place back in the freezer 10 minutes

Take them out of the freezer 10 minutes before serving and enjoy. They keep well in the freezer for 2 months!

Caramel Raw Chocolate Squares

This squares are a success at my house. The only thing about these is they are extremely high in calories (too much coconut oil). They are so worth it, but you do have to treat these as you would any other dessert.

They are handy to keep in the freezer for when the chocolate craving kicks in but I certainly wouldn't have them everyday.

BASE
1 cup almonds
1 cup dates
2 tbsp melted coconut oil
3 tbsp cacao powder

Blend on food processor until a you get a sticky base. Spread evenly over a lined dish and place into the freezer while you make the rest

CARAMEL LAYER
1 cup dates
1/2 cup melted coconut oil
4 tbsp almond butter
2 tbsp maple syrup
1 tsp Vanilla

Process on food processor until creamy and spread evenly on top of your base and freeze again for about 20 minutes to set

TOP LAYER

You can also melt 150grams of 70% dark chocolate instead of the following:

1/4 cup ccao
1/4 cup coconut oil melted
1/4 cup maple syrup or stevia drops or any sweetener of choice

Make a chocolate sauce and spread on top of the caramel and place back in the freezer 10 minutes

Take them out of the freezer 10 minutes before serving and enjoy. They keep well in the freezer for 2 months!

My Specsavers Experience

If you follow me on Snapachat you might have seen how much I was suffering watching television without squinting my eyes. It was very tiring, especially when my husband wanted to watch a movie.
Mainly because my mother tongue isn't english so I have to watch movies with subtitles turned on, as sometimes I can't understand the words, so it is easier for me to read them. 

But every time we were about to watch a movie, I was always suffering because I couldn't see properly. So, I have been wanting to get my eyes tested since I had my first little boy but begin busy with a second pregnancy, I never got around to do it until now.

After talking about it on my snapchat I got a lot of messages asking me to do a blogpost about my experience in Specsavers. As I think we all put aside getting our eyes checked, I think it is easier when you hear somebody else's story. 

Just for the record this is not a paid post. I'm writing this because I got a lot of messages asking for it. I think it is nice these day to read non-paid reviews.

Anyway, first of all, you have to make an appointment before you go into Specsavers. I tried to get my eyes checked just by walking into the shop and they couldn't take me in so I had to book an appointment.

I went into the branch in Dundrum, which is obviously a very busy branch, and although it was a Monday it was packed. I couldn't believe it.

But thanks to the appointment system, people goes in and out really quickly, without having to wait for ages.

The first eye exam involves testing your eyes, by looking at a picture of a hot air balloon. In here they check for an infection of any abnormality with your eyes. 

After that, you go in with an specialist where she places a few images in the wall with different size letters and she ask you to say the letters you see and to chose between 2 different images saying which is clearer.

After this, she tells you wether you need glasses or not. Actually, she mentioned that 2 people had to go into emergencies that day after getting their eyes checked and found some abnormalities. It's crazy to think that we could be feeling fine when in fact there could be something wrong. This is why it is very important we get our eyes checked every two years. Not only to check if you need glasses or if your glasses need updating but also to check the health of your eyes. Opticians can also pick up on some general health issues too, like high blood pressure and diabetes.

Then I got assisted by a very nice girl called Eleanor. She helped me to chose my glasses. I loved how helpful she was, and actually very honest to let me know about the glasses that didn't suit me.

They had a promotion 2x1 so I was able to choose 2 pairs for the price of one. For this reason I decided to buy sunglasses with prescription so I can drive comfortably when sun is shining, and be able to see the signs on the road. And this are the ones I went for: 

On me:

I loved the fact that they shape the glasses to your face shape and size so you aren't suffering from dropping the glasses down to your nose because they are too big for your face:

One thing I didn't like about the whole experience is that they give you an option to chose from a "clear glass" rather than the normal glass, and this has an extra cost of 45 euros. It is a very impressive difference between the 2 glasses. Check it out here:

I don't know if I am beign unfair but the difference between a "clear glass" and a normal glass is huge. I think the clear glass option should be included in all the lenses without cost. I think it is the equivalent to go to a restaurant and order their speciality but at the waitress offer you a tastier option  but you have to pay more. Why don't they just serve the better option and state it in the menu price? I hope I am not begin unreasonable but that is my honest thinking

But overall their customer service is top class. They have all the right technology to make your glasses very comfortable to your face shape. I also loved they have a huge range of different type of glasses to chose from, from different brands to different price ranges. 

I went to a different optometrist before and their cheapest glasses were around 150 euros which I thought it was crazy. So for sure  in Specsavers you are able to buy glasses according to your own budget.

I also loved that Specsavers have a range for kids. There are plenty of kids that need glasses and they have a lot of options to fit the needs of your little ones.

So, in conclusion, make sure you get your eyes tested every 2 years. Specsavers are a great option to do it with as they offer great value for different budgets and great customer service. And lastly If you have any questions please let me know and I will be happy to answer.

My Specsavers Experience

If you follow me on Snapachat you might have seen how much I was suffering watching television without squinting my eyes. It was very tiring, especially when my husband wanted to watch a movie.
Mainly because my mother tongue isn't english so I have to watch movies with subtitles turned on, as sometimes I can't understand the words, so it is easier for me to read them. 

But every time we were about to watch a movie, I was always suffering because I couldn't see properly. So, I have been wanting to get my eyes tested since I had my first little boy but begin busy with a second pregnancy, I never got around to do it until now.

After talking about it on my snapchat I got a lot of messages asking me to do a blogpost about my experience in Specsavers. As I think we all put aside getting our eyes checked, I think it is easier when you hear somebody else's story. 

Just for the record this is not a paid post. I'm writing this because I got a lot of messages asking for it. I think it is nice these day to read non-paid reviews.

Anyway, first of all, you have to make an appointment before you go into Specsavers. I tried to get my eyes checked just by walking into the shop and they couldn't take me in so I had to book an appointment.

I went into the branch in Dundrum, which is obviously a very busy branch, and although it was a Monday it was packed. I couldn't believe it.

But thanks to the appointment system, people goes in and out really quickly, without having to wait for ages.

The first eye exam involves testing your eyes, by looking at a picture of a hot air balloon. In here they check for an infection of any abnormality with your eyes. 

After that, you go in with an specialist where she places a few images in the wall with different size letters and she ask you to say the letters you see and to chose between 2 different images saying which is clearer.

After this, she tells you wether you need glasses or not. Actually, she mentioned that 2 people had to go into emergencies that day after getting their eyes checked and found some abnormalities. It's crazy to think that we could be feeling fine when in fact there could be something wrong. This is why it is very important we get our eyes checked every two years. Not only to check if you need glasses or if your glasses need updating but also to check the health of your eyes. Opticians can also pick up on some general health issues too, like high blood pressure and diabetes.

Then I got assisted by a very nice girl called Eleanor. She helped me to chose my glasses. I loved how helpful she was, and actually very honest to let me know about the glasses that didn't suit me.

They had a promotion 2x1 so I was able to choose 2 pairs for the price of one. For this reason I decided to buy sunglasses with prescription so I can drive comfortably when sun is shining, and be able to see the signs on the road. And this are the ones I went for: 

On me:

I loved the fact that they shape the glasses to your face shape and size so you aren't suffering from dropping the glasses down to your nose because they are too big for your face:

One thing I didn't like about the whole experience is that they give you an option to chose from a "clear glass" rather than the normal glass, and this has an extra cost of 45 euros. It is a very impressive difference between the 2 glasses. Check it out here:

I don't know if I am beign unfair but the difference between a "clear glass" and a normal glass is huge. I think the clear glass option should be included in all the lenses without cost. I think it is the equivalent to go to a restaurant and order their speciality but at the waitress offer you a tastier option  but you have to pay more. Why don't they just serve the better option and state it in the menu price? I hope I am not begin unreasonable but that is my honest thinking

But overall their customer service is top class. They have all the right technology to make your glasses very comfortable to your face shape. I also loved they have a huge range of different type of glasses to chose from, from different brands to different price ranges. 

I went to a different optometrist before and their cheapest glasses were around 150 euros which I thought it was crazy. So for sure  in Specsavers you are able to buy glasses according to your own budget.

I also loved that Specsavers have a range for kids. There are plenty of kids that need glasses and they have a lot of options to fit the needs of your little ones.

So, in conclusion, make sure you get your eyes tested every 2 years. Specsavers are a great option to do it with as they offer great value for different budgets and great customer service. And lastly If you have any questions please let me know and I will be happy to answer.

10 Healthy extra bits to include in your shopping list whenever you can:

10 Healthy extra bits to include in your shopping list whenever you can:

A lot of people always ask me what extra healthy bits can they pick up in to complete a healthy lifestyle aside from the usual meat, veggies,  fruit, legumes, etc.

So here are my 10 favourite extra healthy products to pick up when doing your shopping. This doesn't mean that you HAVE to buy them or else you won't be healthy. NOT AT ALL. You can be just as healthy eating your fruit and veg from the supermarket. These are just little tips for our health that I think can be good to invest in. I personally don't buy this all the time. Just, whenever I can afford them. So please don't think I am pushing you to buy any of these. They are just extra bits that are good for us...

1. Nut butters

Unlike jams, jellies, butter, and margarine, seed and nut butters naturally contain healthful fats that benefit heart health, reduce the risk of heart disease and type 2 diabetes, and even lower the risk of obesity despite their high fat content—2 T of a seed or nut butter contain, on average, 16 g of fat.

If you’re not allergic to tree nuts, you can choose from a number of heart-healthy nut butters. A wide-range of nut butters provide a variety of health benefits. Check your local grocery or health food store for:

• almond
• cashew
• macadamia
• walnut
• hazelnut

Nut butters contain a number of important nutrients, including:

• protein
• healthful fats
• fiber
• vitamins and minerals

Pictured above are my favourite brand of butters. While all nut butters contain around 100 calories per tablespoon, not all nut butters contain healthful ingredients. Many brands contain only ground-up nuts, but some contain added salt and sugar. Some use partially hydrogenated oil—a source of unhealthy trans fats. Be sure to check the label before selecting a nut butter and make sure the ingredients are 100% nuts.

Make your OWN butter if you wish!

If you fancy doing your own butter you can do it by simply slightly toast the nut of choice in the oven then blend until you get a buttery consistency. You can add cocoa, goji berries, stevia to make it sweet or even chia seeds!

2. Nuts

Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to pack when you're on the go.

3. Vegetable Milk

Those looking for a dairy-free milk substitute have probably stumbled across almond, oat, rice, coconut or hazelnut milk and wondered, “are these milks good for you?” Whether you’re a vegan, sensitive to milk or just don’t like the taste, these milks are a fabulous alternative.

The benefits of for example almond milk are vast, especially for those looking to lose weight.  It has a low caloric value, with an 250ml serving of Plain (which has no added sugar) only containing  around 40 calories, which has a much lower impact on your daily calorie intake than skim milk.  It is rich in vitamins, and also boasts an impressive dose of bone-building calcium.

You can also make your own nut milk by soaking 1 cup of the nut of choice overnight. Then blend with 2 cups of fresh filtered water. And lastly use a milk sifter and your milk is done. 

I love these Alpro ones because they are cheap and I can get in my local super market. But when I have a bit of extra money I always buy the Provamel (pictured below) on Holland and Barret because is incredible creamy and tastes so good.

4. Dry fruits

Dried fruits offers some advantages over fresh fruits: a longer shelf life and portability. If you are watching your weight, dried fruits should be eaten in moderation as they contain significantly more calories per serving than fresh fruits. Some dried fruits contain sugars added in processing which increase its calorie content. However, dried fruits without additives offer numerous health benefits.

5. Apple Cyder Vinegar

The image above says it all. I have get a lot of e-mails of people telling me how they don't have to take any more medicines for their heart burn. How they cholesterol levels have reduced reduced since drinking this. I personally have seen a huge improvement on my asthma. I have been out of breathe when I go for a walk but not to the point where I need my inhaler so I am very happy about that. (I still use my inhaler when I exercise more intensively . My kids have had a cough the last 2 weeks which I always get and I haven't get sick at all. 

I bought mine in my local health shop in the town where I live.

6. Spirulina & Maca Powder

Spirulina is a microscopic multi-cellular cyanobacterium, occurring naturally in rivers and lakes. It is a sustainable, easily digestible source of protein, essential fatty acids, vitamins and minerals. Spirulina is widely recognised as being a natural source of many powerful nutrients. 

1. Spirulina is Extremely High in Many Nutrients
2. Spirulina Has Powerful Antioxidant and Anti-inflammatory Properties
3. Spirulina Can Lower LDL and Triglyceride Levels
4. Spirulina Protects LDL Cholesterol From Becoming Oxidized
5. Spirulina Appears to Have Anti-Cancer Properties, Especially Against Oral Cancer
6. Studies Show That it May Reduce Blood Pressure
7. Spirulina Improves Symptoms of Allergic Rhinitis
8. Spirulina May be Effective Against Anemia
9. Muscle Strength and Endurance May Improv
10. Spirulina May Help With Blood Sugar Control

Maca has a high mineral content, and is rich in iron, calcium and zinc. It is also high in vitamin B2 (riboflavin), and a source of B6 (pyridoxine), and rich in amino acids. Maca is classified as an alkaline food, which allows it to counteract acidity in the body.

You can add both these products to smoothies, soups or tour morning glass of water.

Benefits: Decreases Menopause Symptoms, Improves Sexual Function, Aphrodisiac, Supports Mood, Fertility, Increases Bone Density and it is a natural Energy Enhancer

You can buy on: http://www.truefoods.ie

7. Bee Pollen

Bee pollen is a complete food and contains many elements that products of animal origin do not possess. Bee pollen is richer in proteins than any animal source. It contains more amino acids than beef, eggs, or cheese of equal weight. About half of its protein is in the form of free amino acids that are ready to be used directly by the body.

(I buy mine in my local health shop)

9. Sugar alternatives:

Table Sugar:

One of the most obvious reasons why sugary foods and drinks are bad and can undermine your health is that they tend to be high in calories but not all that filling. That makes it easy to over-consume them, and the excess calories can cause you to gain weight.

Another way that sugar negatively impacts nutrition and health is that it displaces other healthier foods. People often eat sweets instead of other foods that are more nutritious and, as a result, their overall nutrition suffers. Put another way, if you were to replace sweets with nutritious foods like fruits and vegetables, you’d greatly improve the nutritional quality of your diet.

But it’s not just the empty calories that are the problem, or even the excess calories. Because even if you’re getting all the nutrients you need and are only consuming enough calories to maintain a healthy weight, eating a lot of sugar is still bad for you.

Now that I’ve scared the living jelly beans out of you, let me put all that in perspective. A small serving of sugar or the occasional sweet treat is not going to instantly translate into a new wrinkle or trigger multiple organ failure.

The little horror show I’ve described above is what happens when your diet is chronically high in sugar. What counts as high? The World Health Organisation suggests that you keep your sugar intake to no more than 10% of total calories. For most people, that’s about 50 grams of sugar. If you’re overweight or have any other risk factors for heart disease or diabetes, it might be wise to keep it to something closer to 5%.

For these reasons heard are other alternatives to sugar which also in moderation are much better for our everyday use.

coconut sugar

This sugar is derived from the coconut palm tree and is touted as being more nutritious and lower on the glycemic index than sugar.

Stevia:

Stevia is a South American herb used as a natural sweetener for centuries. The leaves of the Stevia plant have a refreshing taste, zero glycemic index, zero calories and zero carbs. It is nature’s best sugar alternative!

(This doesn't mean you can have as much as you want. Is just a substitution to enjoy in moderation)

Xylitol:

Xylitol looks and tastes like sugar, but has fewer calories and doesn’t raise blood sugar levels.

Several studies suggest that it can improve dental health and have various other important benefits.

Obviously, xylitol is a refined sweetener, so it doesn’t contain any vitamins, minerals or protein. In that sense, it is “empty” calories.

Sweet Freedom

Sweet freedom is a good alternative for healthy desserts or to add on to porridge. Is made with fructose and 1 tablespoon contains only 13 calories. Again please don't use this in excess. This products are still processed and in moderation they help to maintain a low sugar diet and be healthier but nothing good could come if you consume this sugar alternatives in excess.

Honey 

In addition to being a great natural sweetener, honey has a multitude of benefits.  Honey has been proven to be a natural throat soother! is also anatural energy booster. Honey’s unique blend of natural sweeteners gives it the ability to provide quick energy in any circumstance. 

Honey is slightly sweeter than sugar, so less can be used to achieve the same sweetness intensity.

10. Protein Powders

Protein is made up of amino acids, which are essential for a countless number of metabolic functions in the human body. For example, amino acids are needed for optimal immune function, tissue growth and repair, and to catalyze important enzymatic reactions in the body. Now, this amino acids doesn't have to come from animals. Protein sources can also be plant based. 

Whey protein is the collection of globular proteins isolated from whey. The protein in cow's milk is 20% whey protein and 80% casein protein. (So if you drink whey you are pretty much drinking milk) I used to intake whey. I don't anymore mainly for health reasons which I will explain in another blogpost some other time.


But for now. All I can tell you vegan proteins are very natural and very healthy. You can find them made from rice, peas and hemp. The hemp one from sun warrior is my favourite but at the moment I am using the nua-naturals one (pictured below) which I bought in my local health shop but you can buy it on: www.nuanaturals.com and the sun warrior one you can buy on: www.sunwarrior.ie
You can add it to smoothies, to make healthy energy balls, add to yogurt, porridge. etc

*Disclaimer: Everything recommended above has been purchased with my own money and none of the brands above have pay me to post about them. They are all products I use, like and reccomend.