Overnight Coconut Oats

Overnight Coconut Oats

Breakfast

Overnight Coconut Oats

When transitioning to a plant-based diet, it can seem like work (chopping, chopping, chopping veg). I believe any extra effort is completely worth it, though it is nice when you can have a recipe that bears instructions as short and brief as these! Since you make it the night before, it’s there waiting for you when you wake up, perfect if you want to fit in a 15-minute home-yoga session first thing.

Recipe

Overnight Coconut Oats

Portion: 1

Ingredients: 

 

  • 1/2 cup (125ml) coconut milk
  • 1/2 cup gluten-free oats
  • 1/2-1 banana
  • 1 tbsp chia 
  • Sweet (+ small handful chopped dates) OR sour (squeeze of lemon juice)

Instructions:
.

  1. In a bowl, add all ingredients (except the banana) and stir. 
    .
  2. Cover and place in the fridge overnight.
    .
  3. Top with sliced banana.

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Chocolate Chia Pudding in a Pinch

Chocolate Chia Pudding in a Pinch

Breakfast | Dessert | Snacks

Chocolate Chia Pudding in a Pinch

This is a recipe for those times when you just need to eat something, fast. Whether you need an easy breakfast, a quick pick-me-up snack or just a healthy dessert option to satisfy chocolate cravings, this is my go-to recipe. It also works well as a ‘prepped ahead’ recipe. So you can make it in the morning for an afternoon or evening snack or make it the night before ready for breakfast.

Recipe

Chocolate Chia Pudding

Portion: 1

Ingredients: 

  • 1 cup (240ml) nut milk
  • 1/4 cup (4 tbsp) chia seeds
  • 1 tbsp chopped dates
  • 2 tsp cacao or cocoa powder
  • 1/4 tsp vanilla extract

Optional:

  • 1/2 banana
  • Chopped nuts (e.g. hazlenuts)
  • 1/4 tsp blackstrap molasses
  • Toppings; fresh berries, almond flakes etc

Instructions:
.

  1. Add a little dash of the nut milk into a yoghurt pot, jam jar or small glass. Add the cacao or cocoa powder and mix into a smooth paste.
    .
  2. Add the remaining milk (1 cup or 240ml) along with the chia seeds (1/4 cup or 4 tbsp), chopped dates (1 tbsp) and vanilla extract (1/4 tsp). Give it a stir.
    .
  3. If using banana, mash this and mix in. Add your chopped nuts or other extras if using.
    .
  4. Leave for 10-15 mins (so that the chia seeds can absorb the liquid) before eating.

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© 2017-2018 Green Body Mojo LTD

Chocolate Banana Pancakes (Vegan & Gluten-Free)

Chocolate Banana Pancakes (Vegan & Gluten-Free)

Breakfast | Dessert

Chocolate Banana Pancakes

(Vegan & Gluten-Free)

Chia seeds are a great alternative to eggs when cooking thanks to their ability to absorb liquid and become gel-like. Much the same as a traditional pancake recipe, this vegan version follows the 3 – 2 – 1 rule, making it easy to remember: 300ml nut milk, 2 tbsp chia seeds, 100g gluten-free flour. You can then adjust the flavour as you like!

Recipe

Chocolate Banana Pancakes

Portion: 4 pancakes

Ingredients: 

  • 300ml nut milk
  • 2 tbsp chia seeds
  • 1/2 cup (100g) gluten-free flour*
  • 1 banana 
  • 3 tbsp cacao or cocoa powder
  • 2 tsp date, maple syrup or honey and/or a small handful of chopped dates
  • 1 tsp baking powder
  • Pinch of Himalayan salt
  • Avocado oil for cooking 
  • Optional: 1 tsp blackstrap molasses
  • Topping: Chopped banana and/or fresh or frozen berries 

The gluten-free flour I use contains the thickener, xanthan gum. If yours does not,  you can add 1/2 tsp xanthan gum.

Instructions:

  1. In a large mixing bowl, add the nut milk (300ml) and chia seeds (2 tbsp). Leave for 5 minutes. You may wish to put the oven on low to keep the pancakes warm.

    .

  2. Mash a banana (1) and add this to the mix with the remaining ingredients:

Gluten-free flour (1/2 cup or 100g)
Cacao or cocoa powder (3 tbsp)
Baking powder (1 tsp)
Date, maple syrup or honey (2 tsp) and/or chopped dates (small handful)
Pinch of Himalayan salt
Optional: blackstrap molasses (1 tsp)

Give the mix a good whisk.

3. Add a drizzle of avocado oil to a small frying pan on medium heat. Add 1/2 cup of pancake mix and level out with a spatula. Drop the temp and cook until firm on the underside. Flip the pancake over and cook the other side. 

4. Repeat the process for the remaining pancakes. You can place them on a plate in the oven to keep warm.

5. Add sliced banana and berries as the topping. Enjoy 🙂

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© 2017-2018 Green Body Mojo LTD

Baked Sweet Potatoes with Black Bean Chilli

Baked Sweet Potatoes with Black Bean Chilli

Mains

Baked Sweet Potatoes with Black Bean Chilli

A less stodgy version of baked (white) potatoes, sweet potatoes have a superior nutritional profile and have even been studied for their ability to reduce inflammation. Being so versatile, tasty and filling they are a firm staple
of my diet.

Recipe

Baked Sweet Potatoes with Black Bean Chilli

Portion: 2

Sweet potato & chilli ingredients: 

  • 4 medium sweet potato
  • 2 red onions 
  • 1 tin chopped tomatoes
  • 1 tin black beans
  • 2 cloves of garlic
  • 2 tbsp tomato puree
  • Avocado oil
  • 3 tsp paprika
  • 2 tsp coconut aminos
  • 1/2 tsp cinnamon
  • 1/2 tsp cayenne
  • 1/2 tsp blackstrap molasses
  • 1 tsp date or maple syrup
  • 1/2 tsp chilli powder or fresh chilli
  • Lots of black pepper
  • Pinch of Himalayan salt
  • Topping of fresh coriander

Vegan sour cream ingredients: 

  • 100ml yoghurt
  • 1/2 tsp tahini 
  • Squeeze of lime

Guacamole ingredients:

  • 1 large or 2 small avocados 
  • 2 tbsp dairy-free yoghurt 
  • Pinch of Himalayan salt

 

Instructions:
.

  1. Wash the sweet potatoes but leave the skin on. Slice the potatoes in half and then put a little avocado oil in your hands and coat the sweet potatoes in this. Wrap in foil and place in the oven at gas mark 6 or 200 degrees Celsius. Leave for half an hour before you carry on with the next steps.
    .
  2. Finely chopped the garlic cloves (2) and set aside. 

    .

  3. In a large skillet, dice the red onions (2) and saute with avocado oil and a little Himalayan salt. Add the garlic and saute for a further minute.

    .

  4. Add the chopped tomatoes (1 tin) and black beans (1 tin) to the pan and bring up to heat. Cook through for 5 minutes or so.
    .

     

  5. Lower the heat and add the chilli spices and flavour (2 tbsp tomato puree, 3 tsp paprika, 2 tsp coconut aminos, 1/2 tsp cinnamon, 1/2 tsp cayenne, 1/2 tsp blackstrap molasses, 1 tsp date or maple syrup (to offset the tinned tomatoes), 1/2 tsp chilli powder or fresh chilli, lots of black pepper and a pinch of Himalayan salt). Stir well. Set heat to lowest and let sit.
    .
  6. Check on your sweet potatoes by poking them with a knife. If they are soft and the knife slides through easily, they are cooked. 

    .

  7. Once the potatoes are cooked, make the vegan sour cream by mixing 100ml of dairy-free yoghurt with 1/2 tsp tahini and a squeeze of lime juice. 
    .
  8. Make the guacamole by mashing the avocado (you can use your blender if the avocado is not nicely soft) and adding 2 tbsp dairy-free yoghurt and a pinch of Himalayan salt.
    .
  9. Serve up the sweet potatoes. Add the veggie chilli on top then the vegan sour cream and then the guacamole. Top with some chopped fresh coriander.

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Green Body Mojo and its publications are strictly informational and not intended as medical advice, nor a substitution for medical advice. For medical advice, diagnosis and treatment please consult your physician or other qualified health providers. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Overnight Chia Pudding (Original flavour) – Takes 2 Minutes To Make!

Overnight Chia Pudding (Original flavour) – Takes 2 Minutes To Make!

Breakfast

Overnight Chia Pudding
(Original flavour)

“Chia” means strength in ancient Mayan and these seeds were highly prized for their ability to support and sustain long-distance running. For women’s health, it’s worth noting that these wonder seeds contain 3 times more spinach than iron, are a complete protein as well as a source of calcium, fibre and omega fatty acids. Due to their ability to rapidly absorb 9-12 times their volume in liquid, they make the ideal “glue” for plant-based recipes, such as the Grab-and-Go Energy Bars.  (Linseed (flax) has similar properties, however, due to the high levels of phytoestrogens in linseed, may not be the best option for those with oestrogen dominance, so I use chia instead.)

Recipe

Chia Pudding
(Original Flavour)

Portion: 1

Ingredients: 

  • 1 cup nut milk (200ml)
  • 1/4 cup (4 tbsp) chia seeds
  • 1 tbsp chopped dates
  • 1/4 tsp vanilla extract
  • Banana or berries as topping
  • Optional: any extra toppings such as chopped nuts.

Instructions:

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  1. Pour the milk into a glass or jam jar.

    .

  2. Add the chia seeds (1/4 cup/4 tbsp), chopped dates (1 tbsp) and vanilla extract (1/4 tsp) and give it a stir.

    .

  3. Place in the fridge overnight (or for at least 15 minutes if you can’t wait).

    .

  4. Top with some fresh berries or slices of banana. You can add any extra you like such as chopped nuts.
    .
  5. Give it a stir when you eat it as the chopped dates will have fallen to the bottom.

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Green Body Mojo and its publications are strictly informational and not intended as medical advice, nor a substitution for medical advice. For medical advice, diagnosis and treatment please consult your physician or other qualified health providers. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Cauliflower & Broccoli Pasta Bake with Cashew Sauce (Vegan & Gluten Free)

Cauliflower & Broccoli Pasta Bake with Cashew Sauce (Vegan & Gluten Free)

Mains

Cauliflower & Broccoli Pasta Bake
with Cashew Sauce

(Gluten Free)

When transitioning to a plant-based lifestyle, we tend to swap ‘like for like’. So instead of cheese, we get vegan cheese and instead of bread we get gluten-free bread etc. These are not healthy swaps per say, as it’s swapping one processed item for another. So with that said, I’m not a big proponent for these alternatives, however, brown rice pasta is just made out of brown rice flour, not a dozen more ingredients as the case can be. So if you’re looking for an old regular to turn to among all these plant-based meals, try this pasta bake!

Recipe

Cauliflower & Broccoli Pasta Bake

Portion: 2+

Ingredients: 

  • 3 cups / 200g gluten-free pasta 
  • 1 small cauliflower (1/2 large)
  • 1/2 broccoli 
  • 1 large onion (2 small)
  • 125g cashews
  • 2 vegetable stock pots/cubes or 2 tsp+ powder (gluten-free)
  • 3 cloves garlic
  • 3.5 tbsp nutritional yeast
  • 2 tbsp ground almonds
  • Drizzle of avocado oil
  • Optional: chopped parsley to top

 

Instructions:

  1. Make the cashew-cheese sauce first – to a blender, add 125g of cashews, 125ml water, 3 garlic cloves, 3.5 tbsp nutritional yeast, 1 vegetable stock pot/cube (or 2 tps+ powder) and 2 tbsp ground almonds. Place this in the fridge to set (you can leave it in the blender cup).

    .

  2. Set the oven to gas mark 5 (190 degrees).

    .

  3. Prepare the veg: remove the stem of the broccoli (1/2 head) and leaves of the cauliflower (1 small head). Pull the florets apart. Slice the broccoli florets in half, then half again if you can. They want to be fairly small. Chop the cauliflower to the same size. Dice the onion (1 large or 2 small), though not too finely.

    .

  4. Place the vegetables in a large mixing bowl with a drizzle of avocado oil. Toss the bowl to disperse the oil and then tip them onto a baking tray. Place in the oven for around 15-20 mins on the middle shelf. (Check after 10 minutes; depending on the size of florets, they are prone to burning though being on the middle shelf should prevent that.)

     

  5. Put the vegetable stock into a pan and boil enough water to cover the pasta.  Pour some boiling water over the stock to break it down then add the pasta. Pour the rest of the water over the pasta – you want just enough to cover it. Add a pinch of salt and simmer for 10 mins.

    .

  6. Now boil the kettle again (enough for 200ml) and get the cashew sauce out.  Add the boiling water to the sauce and stir well. This should be thick. You can always add an extra 1 tbsp ground almonds to help thicken if necessary.

     

  7. Drain the pasta (don’t rinse). Place the pasta at the bottom of a cooking dish. Tip the veg over the top and then pour the sauce on. Place in the oven for 20-25 mins. Go for 30 if you like things crispy on top.

     

  8. Serve up your portion and sprinkle a little bit of chopped parsley over the top.

the endo diet
lifestyle

endometriosis self-care

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Green Body Mojo and its publications are strictly informational and not intended as medical advice, nor a substitution for medical advice. For medical advice, diagnosis and treatment please consult your physician or other qualified health providers. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

© 2017-2018 Green Body Mojo LTD