Food & Mood

Supporting Children To Thrive in Learning, Emotions & Behaviour Through Nutrition

Here are the Recipes & Links We Promised You….

Simple recipes that not only boost your mood, but heal the gut, and balance hormones. Fill your day with nutrient-rich whole-food, plant-based foods to enrich your wellbeing and vitality on a daily basis. If you want more recipes we have over 500 in one program that you can tap into anytime. Message us for more details.

Think Whole Food, & Whole Food Snacks

GREENS .   VEGETABLES .  BEANS .   FRUIT .   BERRIES .   SEEDS .

Food to Enhance Mood

Date & Banana Muffin

This recipe is vegan and gluten-free (but you wouldn’t know!)

This basic recipe can easily be adapted, for a tasty alternative, replace the 80g dates with 30g raisins and 50g grated carrot and increase the cinnamon to 1 teaspoon.
Although the walnuts give these muffins a great flavour and texture, if you prefer to make a ‘nut free’ version, simply replace the ground almonds with plain flour and omit the walnuts. The coconut sugar can be replaced with regular caster sugar.
The bananas, oats, flax, and chia in this recipe are full of protein, fibre, vitamins – such as B6, iron, magnesium, calcium.
Magnesium alone is essential to maintain normal nerve and muscle function, to strengthen your bones and aids the production of energy and protein.
Let the food you eat look after you!

Ingredients

  • 100g Oats, blended until fine (ideally whole grain and gluten-free)
  • 100G Ground almonds
  • 70g Coconut sugar
  • 30g Flaxseeds
  • 30g Chia seeds
  • 1 Teaspoon baking powder
  • 1/2 Teaspoon ground cinnamon
  • 80g Stoned/pitted dates, chopped
  • 60g Walnuts, roughly chopped
  • 2 Large or 3 small ripe bananas
  • 2 Teaspoon vanilla extract
  • 60g Coconut oil
  • 125ml Nut Mylk
  • 1 Tablespoon vinegar (white or apple cider)
  1. Place all the ingredients into a large bowel
  2. Using a fork, mix all the ingredients together until blended
  3. Spoon 12 (to 16) muffin cases and place in a pre-heated oven for 20 minutes, until golden brown and cooked through.
  4. Transfer to a cooling rack.
  5. Once completely cold, the muffins can be stored in an airtight container for up to 3 days..
  6. They can be placed into storage containers and frozen for up to a month.
  7. Defrost by simply removing from the freezer and leaving to stand at room temperature for 1-2 hours.

Strawberry & Almond Overnight Oats

Oats are rich in a range of vitamins, minerals, & good healthy fats. And did you know can get up to a 1/3 of your daily protein needs from oats alone! As well as this oats play an important role in improving satiety (the feeling of fullness), they aid digestion & are great for cardiovascular & general metabolic health. Almonds offer further protein for active lifestyles & again provide healthy fats. This breakfast is simple to prepare the night before and is ready to eat in the morning – perfect for breakfast on the go when you have a busy day ahead.

 

Ingredients:

  • 1 Cup wholegrain oats
  • 1 Cup water 
  • 1 Tablespoon any nut butter
  • 1 Teaspoon date syrup or maple syrup
  • 3-4 Strawberries sliced
  • 1/2 Cup fresh strawberries
  • 1 tablespoon chia seeds
  • 1 teaspoon of date syrup or maple syrup
  • 1/4 Cup water
  • A Tablespoon of flaked almonds
1. For the topping, quarter the strawberries then place them along with the base of the jar. Add the date syrup/maple syrup and water to a saucepan. Boil for 2 minutes until the strawberries start to become soft and jam-like.

2. Reduce the heat & simmer for another 3 minutes. Stir regularly. The strawberries will be super soft and like a nice thick jam once all excess water has evaporated.

3. Set aside and add the chia seeds, stirring them in.  Allow to cool and then put in the fridge.
4. In a glass bowl or breakfast bowl, or mason jar arrange the sliced strawberry pieces around the bottom. Fanning around the sides.
5. In/a separate bowl, mix the oats, water, almond butter and the date syrup/ maple syrup, and mix well
6. Add the oat mixture over the strawberries in your prepared jar / bowl
7. Cover and store overnight in the fridge
8. For breakfast stir the oat mixture gently. You can add some milk or plant based mylk to make it creamy and to the consistency that you like and serve, topped with the chia & strawberry homemade jam and top with flaked almonds/ nuts and seeds of your choice.

TALK DOWNLOAD

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Meet Tania

 

Hi, I’m Tania. My passion and purpose is to help people to find their ultimate health through the power of plant-based foods, along with my hypnotherapy training I love to teach people how to flip life to the positive side. I run an online detox program, to help remove, reboot and reset for new healthy habits that are sustainable and life-changing.

Meet Pamela

Hi, I am PamelaMy passion for achieving ultimate health and wellbeing has lead to me working as a personal trainer in California. I have dedicated the last few years to research on a global scale and this has culminated in me studying to become a naturopath. I have no doubt it will be a life long study and I plan to share my findings along the way. Everybody deserves to achieve Ultimate Health!

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