- 2/3 cup coconut flour
- 1/2 tsp baking soda
- Pinch of salt
- 5 eggs
- 1/3 cup almond milk
- 1/4 cup honey
- 1 tsp vanilla extract
- 6 tbsp lemon juice
- 2 tsp lemon zest
- 1/2 cup fresh blueberries, plus additional for topping
- Coconut oil, for the pan
- 3/4 cup coconut cream, chilled
- Juice of 1/2 lemon
- 2 tbsp honey
- Dash of vanilla
- Preheat the oven to 350 degrees F. Coat an 8-inch baking pan generously with coconut oil. Combine the coconut flour, baking soda, and salt together in a small bowl.
- In a separate large bowl, mix together the eggs, almond milk, honey, vanilla, lemon juice, and lemon zest. Add in the coconut flour mixture and stir well to combine. Gently fold in the blueberries.
- Pour the cake batter into the prepared baking pan. Bake for 30-40 minutes, until golden brown and a toothpick inserted into the center comes out clean. Allow to cool completely on a wire rack before carefully flipping out of the pan.
- While the cake cools, blend together the coconut cream, lemon juice, vanilla, and honey until completely combined. Spread in an even layer on top of the cakes (once they have been flipped out of the pan). Top with additional blueberries if desired.
- Servings: 6
- Difficulty: Medium
Chop mixed veg, add to a pan with water, low sodium stock and dried sage.
Cook till veg is soft, then pop in blender.
Gluten Free Bread Buns
2 tbsp ground flaxseed
2 tbsp ground almonds
1/4 tsp gluten free baking powder
1 egg white
Pinch sunflower seeds
Pinch black pepper, dried sage and Himalayan salt
Water – sticky but slightly runny texture!
Usually sold for £14.97 but as it’s almost Christmas here is a special offer £9.97 + P&P. Email email@example.com for your copy TODAY or call 077 363 09921
Here are a few recipes:
Not sure if I have mentioned this but KSFL was in the paper last Thursday (Page 22). Did you see it? It was a wonderfully, honest article written by the lovely Hanna from the Banbury Guardian. Thanks Hanna for taking on the 7 day elimination challenge. Your results were just fantastic and your positive attitude throughout was amazing!!
This week I would like to talk about fat in our diets. For years many of us have avoided fat, because we thought if we ate it then logically we would end up fat. But this is not the case. Remember, any processed food that has had fa removed (fat free) is loaded with sugar or even worse sweeteners.
So, why should we eat fat in our diets? First thing I need to explain here, on KSFL the fats you are eating are all good fats. Some fats are more harmful but seeds, nuts, avocados to name a few are great sources of fat (in moderation). Don’t be fooled, if you are sat at your desk 9-5 snacking on nuts all day, think again!! Yes you can eat nuts, but not 200g!! That’s just too much fat and you will probably spend the rest of your day sat on the loo.
Our bodies need fat to function. Low fat products in supermarkets create high insulin load to your blood sugar levels. As I have mentioned above, to eliminate something from a recipe, requires something else being included to replace it. LOW FAT OFTEN MEANS HIGH SUGAR! Sugar creates fat.
Fats to be avoided are: vegetable oil, chocolate bars, cheap cheese, non grass fed meat, microwave meals, chips, deep fried breaded food etc…
Fat supresses (reduces and slows) the effects of insulin. The majority of our brain tissue is made up of fat. We are often scared of the word fat because the intention is to lose fat. In reality, you need to eat good fats to lose fat.
KSFL recommends a mixture of good fats because they lower cholesterol and improve the function of your heart.
Good forms of fat: avocados, nuts, coconut oil (used in cooking), omega 3 (found mostly in fish) and flaxseeds.
1/2 cup dried quinoa
Low sodium stock
Lean bacon x3 rashers
1/2 red onion
1/2 a ripe avocado
Salt & pepper
Cook the quinoa as instructed on the packet with the low sodium stock. Meanwhile – fry the onion in some coconut oil for a couple of mins, then add the chopped up lean bacon. Set on a low heat while you make the sauce.
Scoop out 1/2 of the flesh from the avocado into a blender/mixer, add a splash of lemon juice and some water (enough so that the mixture is creamy like a sauce). Feel free to season with herbs or spices, whichever you would prefer. Season with salt and pepper. Taste.
Once the quinoa is ready, mix the sauce, bacon and onion together. This will look green, but tastes amazing!! To bulk it out why not add some peas. It actually reminded me of risotto another one of my old favorites when I used to eat WHITE CARBS!!
Fitness & Wellness Workshop 31st May 2014 (Saturday)
Also – if you fancy a beauty treatment Debra Page is offering 20 minute sessions for £10. Let me know if you are interested as we will need to book you a slot and request a £5 deposit to secure the booking.
Don’t miss out – tickets will go very fast. To book email firstname.lastname@example.org or call 077363 09921Banbury Show – 8th June 2014 (Sunday)
On the 4th June, I am giving a FREE KSFL Taster session. This is so exciting! Details below:
9:30am Ex Servicemans Village Hall, Bloxham
These are KSFL Express sessions that consist of a weigh in and a 30 min talk on nutrition, fitness and motivation. There won’t be any exercise session as the HIIT workouts can be done from the comfort of your own home. These sessions are for those that can’t make it to the evening session due to shift patterns or for Mum’s that can’t get a baby sitter etc…. If you know of anyone that would benefit from this please share the info with them. The first session is completely FREE!!
COMING SOON – KSFL 9:30 -10:30 Energie Fitness Club, and
Lot’s and lots to cover this week!!
We welcomed Mal Waddell to the KSFL Club. Hope all is going well Mal and that you are enjoying the KSFL lifestyle so far. Also shout out to Rachel Foster who is just looking amazing after two weeks!! Go girl!!
Congrats to Rob for hitting the 1 stone off!
Shout out to Linda Pridmore who won the goody bag after getting back on it and everyone else who stepped it up last week. Keep this going everybody. Once you are in the right mindset try your best not to slip back into old habits. It is a slippery slope. Which leads me onto giving you some motivation for the rest of the week.
Goals! I believe that setting goals is absolutely imperative to your success. Without goals you don’t know where you are heading. What the destination is? Now – I know/hope when you all signed up to KSFL you all wrote down your goals. I like to write things down personally as I love crossing goals out once I have achieved them. It just feels so good! Here are my top tips on goal setting:
- Put pen to paper and set achievable short, medium and long term goals;
- I suggest starting from the long term goal and working backwards;
- See the ultimate goal and then you can start to map your journey in a logical way;
- Don’t worry if the path on the way towards the ultimate goal changes, that’s life;
- Put you goals somewhere you can see them on a daily basis so you can keep track of where you are and cross off any little goals that you have achieved.
- Once you have set the goals, share them with a friend or a on the Facebook group and make that commitment to HIT those GOALS!!
Do you think you can do that? Can you commit? When you are in a positive mindset everything begins to head in your favour. But if you carry a weight on your shoulders you are just asking for trouble and to be honest people will begin to avoid you as you begin to start bringing them down. Be the person that people want to be around, spread your positivity like it’s virus. Whenever, I am feeling doubtful about my personal journey I pick up a book or I talk to my family and friends. Do this to help you get some perspective. I can recommend a number of different books if you like to read and also some great meditation websites/apps for you to try for FREE!! And finally – I’m here for you all. Don’t suffer in science.You have my contact details – so shout when you need a BOOST! (Not the chocolate bar lol!!!).
Recipe time – Chickpea burger
3 fat cloves of garlic chopped
1 onion chopped & 1 red pepper
1 red chilli deseeded chopped
Grated rind of a lemon and a squeeze of juice
1 good teaspoon of coriander and cumin seeds
(ground in pestle & mortar)
Half teaspoon of turmeric
Coconut oil or egg (1 large tablespoon)
1.Fry garlic, onions, chilli and pepper in coconut
oil until soft
2.Add coriander seeds, cumin seeds and turmeric
and fry for a further minute
3.Blend the chickpeas roughly so that it is like a
4.Mix with the onions, red pepper etc
5.Add the fresh coriander, lemon, seasoning and
either an egg or coconut oil and mix together
6.Make burger shapes from the mix and panfry
each side until golden and crispy or you can
bake in the oven.
Do you read the Newsletter? Facebook? Is the information useful? I would love to get some feedback from you.
No class on Monday 21st & 28th April and Monday 5th May. Please can you attend the Wednesday session.
We start back Monday 12th May.
That’s all this week team!
Eat clean & train smart