Ingredients

Serves 1

3 handfuls spinach
½ medium ripe avocado, pitted
½ small courgette, roughly chopped
½ stick celery
a handful of berries
Juice ½ lemon
1 scoop vanilla pea or hemp protein
1tsp Maca Powder (optional)
1 tbsp flaxseed
1 tbsp chia seeds
1 tbsp desiccated coconut
¼ – ½ tsp cinnamon (to taste)
1 cup coconut milk or water

Method

1. Place all ingredients in a blender and blitz until completely smooth. Add more water or milk, if desired, until you achieve your desired consistency. Serve and drink immediately for a super food boost!

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free female health Gluten-Free hormonal health Hormones PCOS Smoothie

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Ingredients

Serves 2

1 tbsp olive oil
1 red onion, finely chopped
4 ripe tomatoes, blanched, skinned and chopped
1 tsp paprika
1tsp cinnamon
1tsp cumin
1 sweet potato, steamed and pureed
400g can of haricot or cannellini beans, drained and rinsed
Salt and black pepper

*If you don’t have the time to blanch and skin fresh tomatoes you can use one 400g tin of chopped tomatoes or passata instead. If you choose to use passata, you can skip step four below as the sauce will not need to be blended.

Method

1. Heat the olive oil in a large saucepan. Add the chopped onion and sauté over a medium heat for several minutes until the onion is softened and starting to caramelise.
2. Add the tomatoes, paprika, cinnamon, cumin, and season well with salt and black pepper.
3. Simmer for about 20 minutes until the tomatoes have reduced down into a thick sauce, add the sweet potato puree and if needed add more seasoning to taste. Remove from the heat and allow to cool slightly for a few minutes.
4. Purée the sauce in a blender and then return to the saucepan.
5. Add the beans and simmer for a few minutes to warm them through before serving.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Breakfast Dairy free Gluten-Free Sugar Free Sugar free farm

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Better still, pumpkin is a superfood for skin and hair health. It’s a great source of vitamin C, which ease wrinkles and boosts collagen production, while the carotenoids (which gives pumpkin its beautiful colour) can help to reverse UV damage and improve skin texture.

Ingredients

150g buckwheat flour
60g cornstarch
1tsp baking powder
Pinch of salt
¼ tsp ground nutmeg
¼ tsp ground cloves
½ tsp ground ginger
1tsp ground cinnamon
125g diced pumpkin, boiled and pureed
60ml pure maple syrup
2tsp honey
1tbs coconut oil
1 egg
1tsp vanilla extract
120ml almond milk
20g cacao nibs

Method

1. Preheat the oven to 200ºC/400ºF/gas 6
2. Grease a 9inch loaf tray with coconut oil.
3. In a large bowl combine the buckwheat flour, corn starch, salt, nutmeg, cloves, ginger and cinnamon. Set aside.
4. Prepare your pumpkin puree by blending your boiled pumpkin in a food processor or blender. If you are using a blender you may need to add a small amount of water to the blender to make the puree.
5. In a separate bowl combine the pureed pumpkin, honey, syrup, coconut oil, egg and vanilla extract, mix until smooth and then gently whisk in the almond milk.
6. Add the wet ingredients to the dry ingredients and mix only until combined. Do not over mix. Gently fold in the cacao nibs.
7. Pour mixture into the loaf tray and bake for around 50-60mins or until a tooth pick comes out clean.
8. Remove from oven, place on a rack to cool.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free no added sugar

The post Choc Chip Spiced Pumpkin Bread appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Ingredients

1 cup of blueberries, fresh or frozen
3 handful spinach
10-15 macadamia nuts, preferably soaked for 8 hours
1 cup coconut milk
½ cup water

Method

Purée all ingredients in a blender until smooth.
If smoothie is thicker than desired,
Add additional water or coconut milk.

Looking for more sugar-free recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free Smoothie Sugar Free

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I’m thrilled to return to ‘ASK Angelique’, the series that sees your wellness questions answered! We’ve already explored the rules on sugar in baby foods; now we’ll turn our attention to one popular table staple – tomato ketchup.

Here’s our question:

“Could you please give me a recipe for sugar-free ketchup or even a reduced sugar? I have made several home versions now from various websites and sources – my children have not liked these, and I tend to agree with them. I am desperate to move away from the Heinz types of sauces.” – Ashley

I’m delighted you asked, Ashley! Despite the popularity of ketchup and our #sugarfreeevolution, it seems even the organic options contain some form of added sugar. In my research I’ve found raw cane sugar, wheat syrup, glucose syrup, rice syrup…so many different sweetening options.

I’ll save my sweetener by sweetener analysis for another day, yet for now, I’ll say this: every form of sweetener primes our taste buds to demand more sugar. The more that’s in the bottle, the more we’re primed!

And it’s not just the sugar that causes me concern. All too often we find a high salt content and, at the cheapest end of the market, added processed ingredients. Why eat partially reconstituted tomato when you can eat the real thing?

Put simply, I’m with you Ashley! I don’t want to find these ingredients in my ketchup and I’d far rather make my own whenever possible.

You’ll find my favourite sugar-free tomato ketchup here.

I truly hope this recipe pleases your family. I’d love to hear what you think and if there’s anything I can do to give it a tweak for you.

Thanks again for your question, Ashley. Everyone, please feel welcome to add your thoughts and product discoveries in the comments. You can also submit your own ASK Angelique questions below, or send these by Email, Twitter, Instagram or Facebook using the hashtag #AskAngelique.

Stay up to date with all the conversation by joining my Health Tribe newsletter list.

Nourishing well wishes,

Angelique

Consult your doctor or health care practitioner for any health problems, and before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free no added sugar Sugar Free

The post ASK Angelique: sugar-free tomato ketchup appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Ingredients

1kg ripe tomatoes, blanched and skinned
2 carrots, chopped
2 tbsp olive oil
2 garlic cloves, minced
1 tsp sea salt
7 tbsp apple cider vinegar
1 bay leaf
¼ tsp cayenne pepper
¼ tsp all spice
120g oven dried/sunblush tomatoes, halved

Method

1. If you are making your own oven-dried tomatoes, preheat your oven to 180 degrees. If you’re using store-bought sunblush tomatoes, skip straight to step 3.
2. On a flat baking tray, evenly spread 120g of tomato halves, sprinkle with salt and a little pepper, and place in the oven to dry for around 20 minutes.
3. While the tomatoes are in the oven, gently pan-fry the garlic in olive oil for a couple of minutes.
4. Add your bay leaf and apple cider vinegar to the saucepan and stir for a minute.
5. Add the remaining ingredients, including the sunblush/oven dried tomatoes, and turn up the heat.
6. Once your saucepan starts to bubble, turn down the heat down and allow to simmer for around an hour.
7. Check for seasoning and adjust accordingly.
8. Remove from the heat, remove bay leaf and allow to cool.
9. Place the mixture into a blender and process until smooth.Store in the fridge until needed.

Looking for more sugar-free recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free no added sugar Sugar Free

The post Sugar-Free Tomato Ketchup appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Ingredients

• 1 cup organic raw cashew nuts
• 1 Vanilla Pod or 1 Tbsp natural vanilla extract
• Pinch of sea salt
• Juice of a 1/4 lemon
• 3 Medjool pitted dates
• 1/4 – 1/2 cup water

Optional extras:

Lemon or orange zest

Method

1. Soak cashew nuts in 2 cups water for 3-4 hours.
2. Soak Medjool pitted dates in 1 cup water for 3-4 hours.
3. To a blender add the drained cashew nuts, and drained Medjool pitted dates
4. Cut vanilla pod down the middle length ways and scrape out seeds, add the scraped seeds to the blender (or the optional tbsp Vanilla Extract)
5. Add a pinch of sea salt to blender
6. Add lemon juice to blender.

Add any optional extras and start blending on a low speed, adding water gradually and increasing speed till mixture is thick and creamy and required thickness is achieved.

Serving suggestions:

Perfect served as an accompaniment to Angelique’s Apple Bake

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Sugar Free

The post Angelique’s Vanilla Cashew Nut Cream appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Are you diary-free and craving ice cream? Make your own dairy-free ice cream!
No special equipment needed, just a blender and a freezer plus the extra bonus its also gluten-free, egg-free and sugar-free. Wow your guests, you will be surprised how easy it is to make and how good it tastes. Each flavour done in 5 easy steps….

Ingredients for Green Tea Machine

1 cup cashew nuts
1 cups water
1 tsp green tea powder
4/5 tbsp coconut nectar granules

Method

1. Transfer cashew nuts and water to a high powered blender and blend using a tamper

2. To blended mixture add green tea powder and coconut nectar and blend further till all ingredients are well mixed
(note: you want the mixture to be thick enough to coat the back of a spoon. Use more or less water if needed)

4. Pour into a freezerproof container or individual moulds and freeze for 2-3 hours

5. Remove from freezer 15 -20 minutes before you wish to eat it to allow the ice cream to soften slightly

Ingredients for Buzzy Bee Ice Cream

1 cup brazil nuts
1 cup water
2 tsp bee pollen
3 pitted (pre-soaked) dates
4/5 tbsp coconut nectar granules

Method

1. Transfer brazil nuts, dates and water to a high powered blender and blend using a tamper

2. To blended mixture add bee pollen and coconut nectar and blend further till all ingredients are well mixed
(note: you want the mixture to be thick enough to coat the back of a spoon. Use more or less water if needed)

4. Pour into a freezerproof container or individual moulds and freeze for 2-3 hours

5. Remove from freezer 15 -20 minutes before you wish to eat it to allow the ice cream to soften slightly

Serving suggestions:

Served both together topped with chopped walnuts and a drizzle of raw honey
Serve buzzy bee ice cream topped with chopped nuts and cinnamon

Please note:
Green tea powder and bee pollen can be very stimulating, don’t have too close to bed time.
If you are allergic to bees or any bee products do not use the bee pollen, substitute with berries
To make it easier to blend you can pre-soak the nuts in water, throw the water from the nuts off though and blend with fresh water

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free Sugar Free Sweet Treat

The post Dairy-Free Ice Cream appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Perfect afternoon pick me up! The pink delight protein smoothie is gluten-free, dairy-free, egg-free, sugar-free, and vegan. Its delicious, nutritious and a good source of protein which will keep you feeling satisfied. Why not have try it for breakfast or a snack?

Ingredients

350ml coconut milk
2 tbsp chia seeds/ ground flaxseeds
1 tbsp almond butter
2 tbsp rice protein powder
3/4 cup mixed berries (fresh or frozen)

Optional:

2 tsp pro berry amla powder
A sprinkle of cinnamon powder
Use my delicious home made almond milk as your milk substitute

*you can use any milk substitute, nut butter and protein powder of choice*

Method

1. Add all ingredients to a high powered blender and blend well till thick and creamy

Serve immediately

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free Nutritious Smoothie Sugar Free vegan

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Its time to revamp pancakes! Try my  dairy-free, egg-free, sugar-free, gluten-free pancakes – you will be surprised how good they taste. Why not have them for breakfast or a snack? Done in 6 easy steps….

Ingredients

100g teff flour
100g gluten-free flour
300ml coconut milk
2 tsp gluten-free baking powder
2 tbsp vanilla essence
2 tbsp cinnamon
1 pinch rock/ sea salt (finely ground)
1 tsp of coconut oil

Optional:
zest of 1 orange

*If you only have 1 type of flour add 200g of that flour*

Method

1. Sift teff flour, gluten-free flour, baking powder, rock/ sea salt and cinnamon into a large bowl. Create a well in the centre of the dry ingredients or add to blender.

2. To coconut milk add vanilla essence and orange zest and stir

3. To the well in dry ingredients or to the blender gradually add a 100ml coconut milk at a time, stirring continually until the desired consistency is reached
(note: you want the mixture to be runny yet thick enough to coat the back of a spoon. Use more or less coconut milk if needed as different flour can change the consistency)

4. Gently heat your pan and add 1 tsp of coconut oil to coat the bottom of the pan (note: regulate the temperature as you do not want the oil to smoke)

5. Add about 2-3 tbsp of mixture per pancake to pan

6. Flip pancakes when bubbles begin to appear on top of the pancake, check to see they are golden brown when flipped

Serving suggestions:

Serve topped with:

• Nut butter and berries
• Nut butter and pear
• Cashew nut cream and ground flaxseeds

Store in the fridge for up to 3 days or freeze and toast as a snack.

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free Sugar Free Sweet

The post Gluten-Free Pancakes appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.