We see packets of crisps (or as our American friends say, chips) everywhere these days and most of us are guilty of snacking on at least one packet a day. If you don’t, you must admit you’re at least tempted by them. The problem with most crisps you buy in the shop is that you don’t truly know what goes into them in the way of flavours and colourings .  I mean check out this label for Pringles Sour Cream and Chives, and all the elements that go into making that sour cream and chives flavour:

You will be glad to hear that making your own crisps at home is incredibly simple and very quick. What’s even better is that you get to eat them fresh out of the oven! We’ll be covering tortilla chips in this article but we’ll be bringing other crisp recipes to you in future articles.

The Ingredients list may very well be the shortest we have ever put out!

The Ingredients:

• 6 corn or flour tortilla wraps (more if you want more crisps)
• Seasonings (such as paprika, chilli powder, curry powder, salt, garlic powder)
• Our favourite seasoning combination to use is chilli powder, paprika, salt and pepper.
• Low Fat Oil Spray

The How-To:

• Preheat the oven to 180c
• Open your pack of tortilla wraps and as you are transferring them onto a chopping board one by one spray them with a little oil on both sides.
• Cut each tortilla crap into 8 triangles (the simple way to do this is cut them all at once while piled on top of each other).
• In a small bowl combine your spices together, be adventurous and try random combinations.
• Sprinkle these spices on both sides of your tortilla triangles. The amount of spices you use is completely up to yourself.
• Bake in the centre of the oven for 8-10 mins. Open the oven after about 6 mins and turn all the crisps over.
• Allow to cool before enjoying with some healthy dips or simply on their own. Have fun experimenting!!

You’re Done!

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Tea has a long,  rich and diverse history which ZomppaKat covered somewhat in her post last year Teas of the World. Tea forms a key aspect of many of our lives, whether it’s the traditional cup of tea, green tea, black tea, herbal tea, rooibos tea or even chai tea. We could go on and on as there are just so many varieties and flavours. Many of us drink tea simply because we love the taste, but tea has a wealth of health benefits which some people know very little about.

Antioxidants
The most commonly known benefit of tea is that is contains a wealth of antioxidants. We all want to keep looking young don’t we? Antioxidants are proven to slow down aging and are believed to protect against the effects of pollution. Research is constantly on-going but it is believed that antioxidants also prevent cancer and promote a healthy cardiovascular system. Who wouldn’t want all those benefits? Green tea is believed to contain the highest quantity of antioxidants.

Increases Metabolism
A lot of people complain about their slow metabolism. Green tea in particular, has proven to increase your metabolism. Now, this doesn’t mean that you can skip your daily exercise routine and replace it with a cup of tea, but it can give your body that extra little boost that you need to get through the say.

Allergy Fighter
Although not proven as such, there have been a number of studies carried out which would indicate that tea and green tea in particular, possess qualities that are beneficial for allergy relief to conditions such as hay-fever. Research continues in this arena.

Healthy Teeth
This is a benefit which people either overlook or simply don’t know about. Tea actually contains fluoride which helps fight plaque and tooth decay.  Care should be taken to not consume excess levels of fluoride as this has been proven to have a negative impact on bone development, but this won’t be a problem with a few cups of tea each day.

Hydration
We are always reminded…drink more water….keep hydrated. Obviously tea’s main ingredient is water and it was believed that tea did not count towards your daily intake of water and was in fact dehydrating. This has since been proven incorrect. Some teas may have the effect of drying out your mouth but this is just a quality of the variety of tea and not a quality of the drink itself. It was proven that tea is just as hydrating as water with the benefit of antioxidants and the other qualities listed above. Some therefore argue that tea is actually better than water. These findings were first published online by the European Journal of Clinical Nutrition (2006).

We have recently been testing out a new product which makes making tea a lot quicker, easier and most desirably, easier to clean up afterwards.  Adagio Teas have come up with the IngenuiTEA which, as the name suggests, really is ingenious!

The IngenuiTEA is quite the revolutionary teapot, especially for those of us east of the Atlantic where this is quite a recent innovation. It doesn’t look or act like any teapot you will have used before. Its simple to rinse out afterwards and is even completely dishwasher safe. Cleaning out used tea leaves in tea infusers or teapots used to be a pet hate of mine so this is a huge benefit for me.

But this isn’t the main benefit of the IngenuiTEA. The real magic happens once the tea has brewed for a few minutes. There is no spout on the IngeniTEA instead you simply place it on top of your cup and a valve automatically opens and the crystal clear tea filters out through a unique filter and value into your cup. When the teapot is lifted off the cup the valve closes tight and doesn’t leak.

The IngenuiTEA can be purchased in the UK and Europe from here and in the USA from here.

We encourage you to also check out the huge range of teas offered by Adagio as well as the wealthof tea knowledge they kindly share.

The post The Healing Power of Tea: Sweet Beat appeared first on Zomppa - Food Good, Social Good.

The idea of a pre-workout meal or snack is to stabilize your blood sugar levels during exercise, therefore reducing the risk of hypoglycaemia (or low blood sugar levels). It will also stave off hunger, as well as aid in avoiding discomfort such as a stitch or cramps providing the portion is small enough. The pre-workout bars Baking Bar produced are the perfect size for this. However, the pre-workout foods will not actually fuel your workout as there just isn’t enough time to convert the foods into stored glycogen. Remember, what you eat today fuels you tomorrow!

The ingredients we needed for this pre workout bar had to be low GI, loaded with antioxidants and contain a fast acting protein. There are some fats in the peanut butter and the coconut but these should be kept to a minimum. Fats will slow the digestion rate of the protein and carbs.

Carbs

• Oats: oats are a low GI carbohydrate which will produce a gentle rise in blood sugar, not a large spike associated with refined, high GI foods. This means that the blood sugar levels will remain almost constant instead of peaking and then crashing.
• Bananas: as well as bananas being an easily digestible fruit providing low GI carbohydrates, they are loaded with the electrolyte called potassium. This means that potassium dissolves in water and it carries an electrical charge. This is vital for muscle function, especially during exercise. This makes them brilliant in keeping away cramp especially if you are sweating heavily.

Protein

• Peanut butter: peanut butter is one ingredient that should be taken in moderation, especially if you are trying to lose weight as it has a high caloric count. However, there are a number of benefits. Although high in “good fats”, peanut butter also contains potassium like bananas. Maintaining a healthy electrolyte balance is essential, especially during exercise for muscle function. It is also loaded with vitamins and minerals like: phosphorus, zinc, folate, niacin and vitamin E. It also comes with muscle building protein. Not only will this help repair your body but protein has been proven to help keep you fuller for long.
• Whey Protein: whey protein, derived from cow’s milk is a fast acting, easily absorbed form of protein. When you exercise your body gets damaged, especially from resistance training. This is why you feel sore for a few days. Including the protein minimises this damage. It will allow your body to repair quicker, leaving you more energised for your next workout and in the long run this will maximise your results. (In this recipe, whey protein is optional)

Antioxidants

• Goji berries: originally from china and used in Chinese medicine, goji berries are an excellent source of antioxidants. They help to fight free radicals, helping to keep the body safe from degenerative diseases such as cancer. The carotenoids are effective in maintaining good eyesight, they protect the liver and kidneys are well as increase the immune system (which can be suppressed by exercise). Their high ORAC rating is responsible in keeping the skin healthy and reducing the aging process and they help to produce HGH (Human growth hormone). Prefect for anyone wanting a little lean weight from their exercise plan.
• Manuka honey: This form of honey is a Superfood from New Zealand. It is anti-everything in the best possible way: antibacterial, antimicrobial, antiseptic, antiviral, antioxidant, anti-inflammatory and antifungal. It can be included in as much baking as you want. Different from other honeys, Manuka contains a second natural compound that keeps it stable even when cooked, meaning you maintain all the health benefits. Always try and get the pot with the highest UMF number. (Aim for over 10)

Extra flavour

• Cinnamon: cinnamon, one of the oldest know spices is a real gem when it comes to health. It is beneficial to everyone, especially Type 2 diabetics as it helps to normalise blood sugar levels. It does this by helping you respond to the effects of insulin. One of my favourite reasons for using cinnamon is that by only smelling it, you can improve your brain activity! Studies have shown that the smell of cinnamon can improve cognitive function. As well as these benefits, its tastes amazing.

Now lets get baking!!

The Ingredients:

• 210g Oats
• 35g Desiccated Coconut
• 3tsp Ground Cinnamon
• 2tbsp Smooth or Chunky Natural Peanut Butter
• 3 Egg Whites
• 3 Mashed Bananas
• 3tbsp Manuka Honey
• 80ml Low Fat Milk
• 50g Goji Berries / Cranberries
• 2tbsp PRO HD (can be purchased from Jst-Nutrition) Protein Powder (Optional)
• 1tsp Vanilla Extract

How-To:

• Preheat oven to 170c.
• In a large bowl stir together the oats, cinnamon, peanut butter and protein powder (optional).
• Stir in the peanut butter and continue to stir until a granola-like consistency is obtained.
• Using an electric mixer beat in the egg whites, mashed banana (a potato masher or ricer works brilliantly for mashing the banana).
• Beat in the honey and add half of the milk.
• Continue to beat together slowly adding a little more milk at a time until all ingredients are combined into a batter.
• Mix in the goji berries or cranberries. You can even use a mixture of both!
• Using a cupcake baking tray lightly grease using a light oil spray or baking spray.
• Spoon a heaped tablespoon of the mixture into each cupcake compartment, the mixture won’t really rise while cooking.
• Bake in the centre of the oven for 15 mins. Allow to cool slightly before turning out.
• These are best wrapped in pairs in cellophane wrap for easy of convenience to grab on your way to the gym. You can store them in an airtight container for 2-3 days. The recipe makes around 9-10 bites.

You’re Done!

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Even if you aren’t a massive coffee fan, like us, this cake is still deliciously moist and flavourful.

This cake is one of those cakes which improve with age. No…. I don’t mean several years just a day or two makes all the difference. Just wait until the cake completely cools and store in an air tight container. The flavours will develop more and it will become even more delicious.

Moist Coffee Cake
Ingredients
220 ml boiling water
3 tsp high quality instant coffee granules
4 egg whites
4 egg yolks
100 g granulated Stevia sugar
80 ml sunflower oil
230 g high quality local honey
380 g flour
1 TB baking powder
1.5 tsp baking soda
0.5 tsp salt
0. 5tsp ground cinnamon

Directions
1. Preheat oven to 165c (~330F)
2. Mix the coffee and boiling water together in a small container and place in the fridge to cool down quicker.
3. In a separate bowl cream the sugar and egg yolks together until smooth and fluffy.
4. Beat in the oil and honey until a smooth mixture is obtained.
5. In a separate bowl, sieve together the flour, baking powder, baking soda, salt, and cinnamon.
6. Fold the flour mixture into the honey mixture, alternating with the coffee stirring only enough to combine all the ingredients.
7. In another large bowl (large because you are going to add all the other ingredients to this bowl in a minute), beat the egg whites until they form stiff peaks.
8. Slowly fold the batter into the egg whites (it will seem like you are getting nowhere), but slowly keep folding, and it will come together.
9. Pour into either two large round cake tins (10 inch) or a large Bundt tin (recommended). The two cake tins option will take about 25 mins in the centre of the oven. A Bundt tin option will take 40 mins. Times are dependent on oven type but cake can be tested by inserting a toothpick, if it comes out clean it’s cooked.
10. Allow to cool for 10 mins before turning out to cool completely. You can dust with icing sugar while still warm or serve simply with a nice cup of tea!
11. If you used the round cake tin option you can use low fat whipped cream as the centre to make a sandwich cake!

You’re done.

Enjoy!

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The ingredients couldn’t be much simpler and it really is hard to get this recipe wrong. This recipe is adapted from one which I used to make with my grandmother when I was a child.

The Ingredients:

• About 1 Cup of cold water
• 4 Gelatine Sheets (I prefer this to powdered gelatine as it doesn’t require measuring)
• 360ml Half Fat Milk
• 350g Fresh Strawberries (Use local grown strawberries as you can)
• 55g Half Fat or Low Fat Créme Fraiche
• 3tbsp of Granulated Stevia Sugar
• You will also need 5 or 6 Ramekins or other small containers.

How-To:

• Place the cup of cold water in a shallow bowl, don’t worry the measurement of the water doesn’t need to be exact as you will be throwing it away later.
• Place the gelatine leaves into the cold water and allow to soften for about 7 mins.
• While the gelatine is soaking we can start to heat the milk in a saucepan, we don’t want to boil it but bring it up to almost boiling then remove from the heat.
• Using your hands remove the gelatine from the cold water and squeeze as much of the excess water out of the gelatine as you can. Throw away the cold water.
• Add the gelatine leaves to the hot milk and stir well, allow this to sit and cool for a few mins.
• While we are waiting for it to cool a little, squash the strawberries in a bowl either with a potato masher or using your hands (sounds messy but I find this works better!)
• Once you have reduced the strawberries to a pulp we need to push these through a fine sieve to get the juice out. Use the back of a spoon to press the strawberries through the sieve.
• We need to add 2/3 of this strawberry juice to the crème fraiche. We then add the 3tbsp of stevia sugar. You can add a little more later if you don’t think it is sweet enough. Mix this together well.
• Now that the milk mixture will have cooled a little, add about 1/3 of it to the crème fraiche mixture and stir well, once it is combined slowly add the rest stirring well.
• Have a taste… Sweet enough? If not add another tbsp. of stevia.
• Divide the mixture between the ramekins and place in the fridge. You should notice them to start to set after about 2 hours but I think leaving them for 4-6 hours creates a better texture.
• Now the trick to turn them out…. Dip the ramekin into a bowl of hot water, this melts the panna cotta a little to free it from the ramekin. Turn out onto a plate.
• Remember we left over some of the strawberry juice? Well that is for a strawberry drizzle. Add half a tbsp. of stevia or agave sugar to the mixture, or none if you think its sweet enough. Some strawberries are naturally very sweet.

Serve with a strawberry if you have any left for the ultimate treat.

You’re Done!

Remember you can keep up with other BakingBar recipes on our Facebook at http://www.facebook.com/baking.bar

The post Strawberry Panna Cotta: Sweet Beat appeared first on Zomppa - Food Good, Social Good.

The recipe is extremely simple and we have written this recipe keeping in mind that you will probably want to make these a bit ahead of time and either freeze them or store them away in an air tight container. There is nothing worse than having to make your workout bar straight after a long and tiring gym session.

Here comes Peter’s input:

Your post workout meal is one of the most important times to eat during the day. The aim is to provide the body with the nutrients needed to start the recovery process. I asked BakingBar to write me a simple recipe for a convenient bar and they have created a fantastic, delicious and nutritious product.

What I love about these bars is not only the simplicity of making them but in these tough times they are much more cost effective than any manufactured bars. Nutritionally, most of the bars you can buy are loaded with sugar and trans fats. The beauty of making your own is that you can choose your own ingredients and know exactly what you are putting in them and in what quantity!

Each bar contains a combination of high and low Gi carbs, protein and a little healthy fat. With the amount of false information these days, many people would run for the hills at the thought of eating high Gi carbs and fat, especially in the one meal. However there is method in the madness.

Our primary source of protein is from the whey powder. The market is saturated with brands, however, I’ve found one of best quality and tasting of these is Pharma Whey from PHD. Other sources of protein are the peanut butter and the sesame seeds. The chunky peanut butter is a brilliant addition to the bars as they provide flavour and an extra satisfying crunch.

Protein is the primary nutrient to repair the body; however we also have to replace the energy used during training. For this, we need carbohydrates. Initially the honey and dried fruits will provide natural, high Gi carbs as sugars. (As these are needed after a workout, they will be used rather than being stored as fat). These will actually work with the protein, pushing it into the muscles quicker than by eating protein alone. As this bar is meant to provide nutrition until your next meal, we also needed some slower release carbohydrate. This is where porridge oats are perfect. Not only do oats supply carbohydrates, but they are loaded with antioxidants, fibre and phytochemicals which help fight off cancer. This is why they are classed as a Superfood!

For those of you with a sweet tooth, or anyone wanting to make the bars into a treat I would recommend using cocoa nibs from Naturya. (Available from Holland and Barrett). Cocoa nibs are coarsely-ground cocoa beans, harvested on Peruvian plantations. They are unspoiled by sugar or sweeteners making them a healthy addition to the bar without feeling guilty.

Fruit and Nut Bar

Ingredients
6 TB natural honey
130 grams natural chunky peanut butter
1 tsp vanilla extract
120 grams oats (porridge oats of rolled oats)
120 grams raisins or other dried fruit
1 TB sesame seeds
2 TB sliced almonds
2 TB unsweetened desiccated coconut
1 scoop protein powder
2 TB chocolate chips from health/natural food shops such as: http://www.hollandandbarrett.com/pages/product_detail.asp?PID=3741&CPID=4333&searchterm=nibs&rdcnt=1

Directions

1. Preheat oven to 170c
2. In a heatproof bowl above a saucepan of simmering water melt the peanut butter, honey and vanilla together until combined.
3. In a separate large bowl mix together all the other dry ingredients.
4. Make a well in the centre of the dry ingredients and pour in the peanut butter mixture.
5. Stir well until all the ingredients are well combined.
6. Line a 6 x 10 inch baking tray or similar size. Smooth out the mixture so it is flat and about 1 inch high.
7. Bake in the centre of the oven for 10 mins. When it comes out it will be quite soft but don’t worry it does harden up a bit. Wait until completely cool before slicing.
8. You can then wrap them up separately or store them away in an air tight container.

**TOP TIP – You can also crumble up some of the bars and use as a granola type cereal, its delicious. Try adding a dash of cinnamon if doing this. Yum! **

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At BakingBar, we believe that one of the best alternatives to conventional sugar here in the UK is fructose. It does occur naturally and has massive benefits compared to normal table sugar. Fructose occurs naturally in small quantities in fruits, vegetables and honey, and its huge benefit is that it is low GI. It burns slowly inside our bodies, releasing energy slower over a longer period of time. In simpler terms fructose creates a slower rise in blood sugar levels as opposed to conventional sugar which quickly creates a spike in blood sugar, often known as a ‘sugar high’. This is the main reason why diabetics favour fructose.

Of course another main benefit, especially for us at BakingBar, is its striking similarity in looks and feel to conventional sugar. In fact, it’s pretty hard to tell the difference! The only difference in baking with granulated fructose sugar opposed to conventional sugar is you need less of it because of its sweetness.

There is a wealth of resources online to explain the many benefits of fructose, it’s uses and science behind it. It is important though to make a distinction between fructose that is 100% crystalline fructose made from sugar beet, and high fructose corn syrup (HFCS) which is a syrup containing equal parts of both fructose and glucose.  Our readers from North America will be only too familiar with high fructose corn syrup and its bad rep.

We’ll be writing more recipes using fructose along with other sugar alternatives like agave syrup and honey in the coming months. For those of you in the UK and Ireland, you can find granulated fructose in most health food shops and large supermarkets. Sainsburys, for example stocks Fruisana, a Finnish brand.

Since it’s almost Christmas and this will be our last column post before the big celebration, we decided to bring you a snowy themed recipe of chewy coconut macaroons.

The Ingredients:

• 140g Desiccated Coconut
• 110g Granulated Fructose Sugar (we used Applefords fruit sugar pure fructose from Holland & Barret)
• 1tsp Vanilla Extract
• 2 Egg Whites

The How-To:
This recipe really couldn’t be much simpler.

• Beat the two egg whites gradually adding the fructose sugar until it forms stiff peaks and you can turn the bowl upside down without it dropping out.
• Fold in the coconut and vanilla extract. Mix just enough to combine all the coconut.
• Bake in the centre of the oven for 20 mins at 160c.
• These won’t be bright white or crisp like meringues when they are cooked. As the coconut toasts it turns a golden brown. They will also seem quite soft when still warm but as they cool they set and form tasty chewy coconut meringues.

You’re Done!

The post Chewy Coconut Meringues: Sweet Beat appeared first on Zomppa - Food Good, Social Good.

These chocolate oaty no bake cookies will trick you into thinking you’re eating a high fat, high sugar version but you will be safe in the thought that you won’t pile on the pounds. This recipe was inspired by the chocolaty peanut buttery chocolate treats which many of us adore.

Using a sugar equivalent such as stevia is an excellent alternative to regular sugar and coco powder creates an delusion that there is high sugar chocolate somewhere in the recipe.

No-Bake Chocolate Oat Cookies

Ingredients:

• 25g stevia sweetener or similar sugar alternative
• 100ml Semi Skimmed or Low Fat Milk
• 2tbsp Good Quality Coco Powder
• 170g Quick Oats (Porridge Oats)
• 0.5tsp Vanilla Extract
• 55g Low Fat Butter
• 65g Natural Peanut Butter (Chunky is best)

The How-To:

• Add the milk, butter, coco and stevia to a saucepan and melt together until well combined.
• Bring to the boil while continuously stirring. Remove from heat straight away.
• Stir in the peanut butter until well combined.
• Leave for 5 mins to cool slightly.
• Mix in the oats and vanilla extract and mix until forms a stiff dough like consistency.
• Spoon tablespoons of the mixture onto baking sheets and press down slightly. They should be
• around 4 inches in diameter.
• Place the baking sheets of cookies into the fridge overnight to harden.

You’re Done!

The post Low Fat No Bake Cookies: Sweet Beat appeared first on Zomppa - Food Good, Social Good.

Sounds good doesn’t it!? This month’s recipe from BakingBar is Strawberry Fool. The ‘Fool’ in various guises of different fruits has been around in Britain since the mid 17th Century. Just a wee bit of history for you there too.

For those of you lucky enough to live on the emerald isle of Ireland you will know only too well that our summers are somewhat lacking in warmth and dryness so what better way to brighten up your day than with this low-fat alternative of a traditional English dessert.  This versatile dessert makes an excellent breakfast, brunch, lunch or even snack.

Once you taste a Strawberry Fool you’ll understand why it has always been such a prevalent English dessert and with this variation you won’t need to feel guilty about piling on any extra pounds.

Why not prepare this the night before for a grab-and-go snack the next day? If you have kids who have a sweet tooth, this strawberry fool added into their lunchbox will likely fool them into thinking it is one of the sugar packed yoghurts which are so often found on our supermarket shelves.

The Ingredients:

• 450g Pot of Greek Yoghurt or Natural Yoghurt
• 220g Fresh Strawberries
• 2tbsp Honey
• 3tsp Fresh Lemon Juice
• 1 Crushed Digestive Biscuit or similar biscuit

The How-To:

• Wash and cut your strawberries, removing the stalk.
• Crush these in a glass bowl using a fork or potato masher. Break them up as much as possible to release the juices.
• Add the 2tbsp of honey to the strawberries, stir and set to the side for about 20 mins.
• While you are waiting pour the Greek or natural yoghurt into another bowl and beat in the lemon juice until the yoghurt is smooth.
• In a small glass beaker (or even a cocktail glass works well) spoon 2tbsp of the strawberries into the bottom of the glass, followed by 2tbsp of the yoghurt and repeat until the glass is sufficiently full.
• Sprinkle with a little crushed biscuit and you’re ready to serve!

You will be able to make 3 or 4 desserts with this recipe depending on the size of the glass you use. Store in the fridge until you are ready to eat.

You’re Done!

Remember to stop by our website http://www.bakingbar.co.uk for lots more recipes.

The post Strawberry Fool: Sweet Beat appeared first on Zomppa - Food Good, Social Good.

Sugar vastly reduced……butter gone………taste…even better!

The Ingredients:

300g Mashed Bananas

200g Flour

2 Eggs

60g Brown Sugar

70g Caster Sugar

3tbsp Apple Sauce

50ml Semi-Skimmed Milk

1tsp Vanilla Extract

1tsp Bicarbonate Soda

1tsp Baking Powder

0.5tsp Salt

The How-To:

Preheat oven to 160c

Beat the apple sauce and sugars together until smooth. The apple sauce replaces the butter, and in my opinion adds a lot more flavour too!

Beat in the eggs one at a time until well combined.

Mash the bananas and slowly stir these into the mixture alternating with the milk until both are combined.

Stir in the vanilla extract.

In a separate bowl sieve the flour, baking powder, bicarbonate soda and salt.

Fold the flour into the banana mixture and continue mixing until well combined

Pour into a 7 or 8 inch loaf tin with a rectangle of baking paper at the bottom to make it easier to turn out later.

Bake in the centre of the oven for 40 mins or until a skewer inserted comes out clean.

Allow to cool for 20 mins before turning out and allowing to cool completely before cutting.

You’re Done!

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