Homemade Natural Sweetener

Guys this very simple sweetener is very easy to make, is 100% natural and you can use it on:

• coffee and tea
• oats
• smoothies
• pancakes
• on toast with almond butter (yummy!)
• to sweeten up greek yogurt
• on waffles 
• to sweeten healthy treats, etc, etc

And the best part you can store in the fridge for up to 4 weeks and it only contains 3 ingredients:

300 grams of Dates

300ml of Water

2 tablespoons of coconut oil

So simply melt the coconut oil in a saucepan and add the dates. On a very low heat, cook dates until they are very soft. Once done blend with water and voila! a delicious homemade natural sweetener. You really have to try to see how delicious it is.

TIP: If you swap the water for a can of coconut milk is actually delicious! Although high in calories but sure if you are maintaining you've nothing to worry!

Homemade Natural Sweetener

Guys this very simple sweetener is very easy to make, is 100% natural and you can use it on:

• coffee and tea
• oats
• smoothies
• pancakes
• on toast with almond butter (yummy!)
• to sweeten up greek yogurt
• on waffles 
• to sweeten healthy treats, etc, etc

And the best part you can store in the fridge for up to 4 weeks and it only contains 3 ingredients:

300 grams of Dates

300ml of Water

2 tablespoons of coconut oil

So simply melt the coconut oil in a saucepan and add the dates. On a very low heat, cook dates until they are very soft. Once done blend with water and voila! a delicious homemade natural sweetener. You really have to try to see how delicious it is.

TIP: If you swap the water for a can of coconut milk is actually delicious! Although high in calories but sure if you are maintaining you've nothing to worry!

Greek Style Salad Dressing

After I posted on my Instagram and Facebook page last week my usual oily salad dressing a lot of you my lovely readers requested a recipe which it had a more creamy consistency so as I love to please you all I came up with this fantastic recipe.

I loved it so much definitely making it every week. Its also delicious as a dip to munch away some wholemeal pitta bread or even raw veggies like carrots and celery for a super healthy snack!

Next time I make it I will blend with it a green spicy chilly for a little extra kick!

Ingredients:

1/2 cup of fresh parsley
1/2 cup of fresh mint leaves
1/2 cup of fresh basil
1/2 cup of extra Virgin olive oil
1/2 cup cero fat greek yogurt
1/2 cup of crumbled feta cheese
Juice of 1/2 lime

Blend all ingredients on food processor and season with sea salt, black pepper and some crushed garlic. So creamy, healthy and delicious!

P.S. You can find me on Instagram, Facebook and Snapchat as: Mom Fitness Diary.

Greek Style Salad Dressing

After I posted on my Instagram and Facebook page last week my usual oily salad dressing a lot of you my lovely readers requested a recipe which it had a more creamy consistency so as I love to please you all I came up with this fantastic recipe.

I loved it so much definitely making it every week. Its also delicious as a dip to munch away some wholemeal pitta bread or even raw veggies like carrots and celery for a super healthy snack!

Next time I make it I will blend with it a green spicy chilly for a little extra kick!

Ingredients:

1/2 cup of fresh parsley
1/2 cup of fresh mint leaves
1/2 cup of fresh basil
1/2 cup of extra Virgin olive oil
1/2 cup cero fat greek yogurt
1/2 cup of crumbled feta cheese
Juice of 1/2 lime

Blend all ingredients on food processor and season with sea salt, black pepper and some crushed garlic. So creamy, healthy and delicious!

P.S. You can find me on Instagram, Facebook and Snapchat as: Mom Fitness Diary.

HEALTHY NUTELLA

HEALTHY NUTELLA

Homemade healthy Nutella!  Yes thats right! It is healthy. Smells just like the original and it tastes amazing.

You have to try this by yourself! Use it over pancakes, a piece of toast, rice cakes or over fruit. 

Ingredients:

1 cup of hazelnuts
3 teaspoons of 100% cocoa or cacao powder
1 tablespoon of coconut oil melted
1 tablespoon of any natural sugars (like stevia, agave, honey etc) I used honey 
6 tablespoons of any milk of choice: almond, coconut, etc.

Pre-heat oven at 150 degrees celcius.

Toast the hazelnuts for 5-8 minutes  in the oven on a tray without oil. Once they are a little toasted put them in the blender and blend until they become powder. Add coconut oil to start make it creamy. Once this is done add the cocoa powder, honey and add milk slowly and see how much milk you actually need. To be honest I added a bit more because it was a bit dry.

Hope you enjoy this recipe!

HEALTHY NUTELLA

HEALTHY NUTELLA

Homemade healthy Nutella!  Yes thats right! It is healthy. Smells just like the original and it tastes amazing.

You have to try this by yourself! Use it over pancakes, a piece of toast, rice cakes or over fruit. 

Ingredients:

1 cup of hazelnuts
3 teaspoons of 100% cocoa or cacao powder
1 tablespoon of coconut oil melted
1 tablespoon of any natural sugars (like stevia, agave, honey etc) I used honey 
6 tablespoons of any milk of choice: almond, coconut, etc.

Pre-heat oven at 150 degrees celcius.

Toast the hazelnuts for 5-8 minutes  in the oven on a tray without oil. Once they are a little toasted put them in the blender and blend until they become powder. Add coconut oil to start make it creamy. Once this is done add the cocoa powder, honey and add milk slowly and see how much milk you actually need. To be honest I added a bit more because it was a bit dry.

Hope you enjoy this recipe!

Ferrero Protein Balls & Fitness Guru Casein Protein Review

Hi Guys! I have been trying that double-chocolate casein protein lately and have prepared the following review in case you fancy trying it!

First of all I am going to start answering two questions you might have:
1. Whats casein protein?
2. And wants the difference between casein and whey?

Ok, casein protein:

is a "slow" protein. When you consume casein, you will reach a peak in blood amino acids and protein synthesis between 3 to 4 hours.

Casein dramatically slows the rate as protein breakdown. Muscle growth is dependant on the balance of protein synthesis and breakdown.

With whey protein:

 It will take only 20-30 minutes before almost all of what you have consumed is coursing through your system.

The level of amino acids in your blood have had reached its high point. Within the hour it will have gone through the various metabolic processes.

So conclusion these two proteins are both excellent sources of all the essential amino acids, but they differ in one important aspect- whey is a fast-digesting protein and casein is a low-digesting protein.

So casein would be excellent to drink up last thing at night time as we spend so much time while we sleep without food the slow digestion will help our system to feel full and keep working making our metabolism faster during the night!

FITNESS GURU:

So this product is from Fitness guru and these protein taste delicious. I measure the quality of a protein through they nutritional value and also seeing how heavy is in the stomach as I've notice before that poor quality proteins makes my tummy very sick.

So I have to say that both whey proteins and this casein one from Fitness Guru are excellent on quality and flavour.

Going back to its nutritional values, I love the fact it keeps the proportion of carbohydrates, fat and lactose to a minimum! This protein has very little impact on blood sugar meaning you can burn fat while dieting.

So 1 scoop of this protein contains:
- 99 calories
- 1.1 grams of fat
- 2.3 grams of carbohydrates
- 20 grams of protein

This protein is also idela to bake some high protein treats which would be ideal to eat at night time as mentioned above.

So I came with this "Ferrero" protein balls are perfect for either before or after a work-out.

Ingredients:

- 1 cup of hazelnuts
- 1 cup of dates
- 1 scoop of Double chocolate casein protein
- 1 tablespoon of 100% cacao or pure cocoa

Blend all ingredients on food processor until you get a paste. Form balls and place them in a plastic box and keep inside the fridge.

They are crunchy, chocolate-y, delicious and very healthy.

You can buy this protein here: http://www.fitnessguru.com/ie/one-casein#double-rich-chocolate