Q&A with Tom Bosworth!

Tom Bosworth is a Team GB 20km Race Walker and four times British Record Holder! (Most recently, Tom won the British indoor 3km race on Sunday 2nd Feb!)

Check out Tom’s website to keep up to date with his training and racing: www.tombosworth.com

Click the links to follow Tom on social media: Twitter , Facebook, Instagram , YouTube, and Google Plus

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Tom’s personal bests in the walks are better than most seasoned runners! Just take a look at these:

  • 3k 10:58
  • 5k 19:00.73
  • 10k 39:36
  • 20k 1:22:20

Pretty awesome if you ask me!

If you are new to racewalking, then this might help you out:

Racewalking is an event that combines the endurance of the long distance runner with the attention to technique of a field eventer. Race walking is different from running because it requires the competitor to maintain contact with the ground at all times. It also requires the competitors leading leg to be straightened as the foot makes contact with the ground, and to remain straight until it passes under the body. This is why racewalkers look so different to runners! During races, there are judges who assess whether athletes abide by these rules, and the judges can disqualify athletes who don’t follow them!  Tom explains this all in more detail below!

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We recently interviewed Tom to find out a little more about him, his training, his racing and his plans for 2016. Read on to find out more:

1. Can you start us off by explaining, very briefly, what the rules of race walking are?

So the race walkers have to abide to the one rule that is made up of two parts on which judges are positioned around the course to ensure you are abiding to. You can receive a caution (this is the judge indicating to the athlete with a paddle that they are in danger of breaking the rules) by a judge for either “breaking contact with the ground”, meaning you always must have one foot in contact with the ground to the human eye. If the judge thinks you are not then they will give you an official “warning”.

The other part of the rule is the athlete must land with a straight leg, this eliminates the drive at the knee which you’d get if you were running. This is often known as the “bent knee rule”. Again the judges can give an official warning for this too if they feel the athlete is landing with a bent leg. Each judge can only put in one warning for each athlete. If an athlete receives 3 warnings from 3 different judges then they are disqualified.

2. How long have you been race walking? What got you started?

I joined Tonbridge AC in 2001 when I was 11. I joined a running group, whilst my sister did some race walking with the group at the club. A year later I joined the walking group as I wanted to give it a go. I ran and walked for many years until I specialised in race walking in 2009.

3. What do you think has been the single biggest game-changer in terms of your training?

Mental and physical strength. Over the last 5 or 6 years I’ve built up my endurance strength so now I can maintain the high speeds, and hopefully break more records! I’ve always been strong mentally, so that just came naturally.

4. What is your favorite session?

It all hurts, but there’s nothing better than finishing a big session such as 5x 3k/1k. The session works where you try and go as fast as you can for 3k, then taking it easy for 1k. You repeat that 5 times. It hurts, but it’s a key session that makes a big difference for me.

5. Do you have a least favorite session?

Sometimes you can have a bad session at any point in the week, and that could be due to fatigue or sometimes you just don’t feel like pushing your body that day. In those sessions you just have to focus on completing it. That could be anything from a steady 10k walk, to a speed session on the track, or an easy run at the end of the day.

6. What do you think is the key to your success?

Persistence. I never thought I’d get to this level and just love surprising my self. There must be some natural aerobic talent in me somewhere to have achieved what I have, but I need to keep working hard to move onto that very top level.

7. Is there anything that would surprise people about your diet?

I probably don’t eat as “healthy” as many think. I have done a lot of work in recent years on my diet and I enjoy eating really healthily, but trying to fit 4000 calories in a day is never easy, so it means I get to eat lots of carbs every day. I try to get 10 pieces of fruit and veg and 3-4 litres of fluid in on a normal day. I’m also trying to eat more oily fish at the moment too. I’ve studied sports exercise nutrition at masters level so know enough to keep me moving in the right direction.

8. What is your favorite pre/post-workout snack/ meal?

I’m currently addicted to making smoothies post training. Straight through the door I go to the blender and throw fresh fruit, veg and seeds and love experimenting with flavours, keeps it interesting and has made a huge difference to my recovery.

9. What is your biggest vice?

I love a Chinese take out after a race as a big of celebration with a glass of wine or two!

10. What races do you have lined up over the next few months?

I will do a few 20k races once I have finished with the indoor season. I will race across Europe before racing the World Race Walking Cup in Rome in May. Then another big block of training through June, altitude training in July before the Olympic Games in August.

11. Have you got any advice for aspiring race walkers?

Enjoyment must come first. Remember that many people cannot run as fast as you can walk! Being slow as a junior athlete means nothing, give it time and keep training hard!

12. Anything else you’d like to share?

Thanks for showing interest into the day to day goings on of a race walker. Balancing training and Physio/massage and media along with visits to the sport psychologist makes it a busy lifestyle. I’m lucky I don’t have to work because I’m on lottery funding, however am looking for sponsors for the 2016 season.

You can also follow me on Twitter, Instagram, like my Facebook page and subscribe to my YouTube channel, so everyone can follow my journey to Rio Olympics and beyond! Thanks again!

Check out Tom’s website to keep up to date with his training and racing: www.tombosworth.com

Click the links to follow Tom on social media: Twitter , Facebook, Instagram , YouTube, and Google Plus

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Pippa’s Chickpea Mugcake

Guest post from Pippa Woolven (Follow Pippa on Twitter: @pippawoolven or on Instagram: @_pipstagram_ 

This is a recipe for one of Pippa’s favorite healthy desserts/ snacks- the chickpea mugcake.  Check out our Q&A with Pippa whilst you enjoy this awesome cake!

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Image from: Running with spoons 

Ingredients:

  • 1/4 Cup Chickpeas (Garbanzo Beans)
  • 1 Tbsp orange juice
  • 1 Egg
  • 1/3 of a medium Banana, mashed
  • 1 Tbsp ground almonds (optional)
  • 2 large Tbsp cacoa or cocoa powder
  • 1 Tbsp Chocolate Chips (optional)
  • 1 Tbsp honey or Agave
  • 1/4 tsp Baking Powder

Method:

  1. Blend oats in a nutribullet or food processor to create oat flour.
  2. Add chickpeas, banana and orange juice and continue to blend until mixture is smooth.
  3. Whisk in the egg, coco/cacoa powder, ground almonds, honey, baking powder and optional chocolate chips.
  4. Microwave for 2-3 minutes in a mug of your choice and top with Greek yogurt and honey !

Sounds seriously delicious to us! Let us know what you think!

Overnight Oatcakes

If you are anything like me, then your mornings will always be rushed and hectic. Making a healthy breakfast is probably the last thing that you want to do, when you only have 10 minutes to shower, get dressed and organised yourself for the day ahead. But, now you can have your cake and eat it! These super healthy overnight oatcakes are a breakfast game changer. Read on to find out how easy they are to make!

To make your own overnight oatcake:

Ingredients

  • 1/2 cup oats
  • 1 tbsp chia seeds
  • 1/2 cup milk (I use cashew nut milk, but any will do)
  • Flavoring of your choice (vanillia extract, cocoa powder, protein powder – the options are endless)
  • Toppings
  • A mold to set your oatcake in over night (I like to use a mini silicon cake tin, but you could use a bowl- or anything that you have at home)

Method

The night before you want to have your oatcake:

  • Combine your ingredients well
  • Place in your mold
  • Place your mold in the fridge and leave overnight (or at least for an hour)

In the morning:

Get your oatcake out of the fridge, and if you have time you can create a master piece with all your toppings! If you have to rush out, then you can just put your oatcake in some tin foil, or in a tupperware with your toppings and enjoy it when you get to work or school!

You can top your oatcakes with anything you like! I have tried all sorts.

I think this is the prettiest oatcake I have made. It is a layered oatcake that I made with Philosophie Berry Bliss and Healthy body matcha. I topped this oatcake with a coconut- tahini drizzle, banana coins,  cubes of one of my Good Green’s bars and a final sprinkling of Matcha Raw. Can we just take a moment to appreciate the colors of this?! I mean look how green that top layer is!

(You can get 10% off your Philosophie order with the code: fidgetfoodie10)

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To give you a bit more inspiration for your oatcakes, here is another of my creations. This is one of my Philosophie Cacao Magic oatcakes topped with an Emmy’s Vanilla Coconut macaroon, banana coins and some frozen blueberries.

(Remember that you can get 10% off your Philosophie order with the code: fidgetfoodie10)

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Another awesome way that I have enjoyed my chocolate oatcake was by topping it with one of my valentines Epic Chocolate Sprout Living black bean brownies- the recipe for the brownies is on the blog! You could also top your oatcake with one of my choc chip pumpkin protein cookies- click here for the recipe! 

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But, get creative with your overnight oatcakes. You could make any flavor oats you like, and top them with anything you fancy. I have been experimenting with healthy and delicious frosting’s like PB and Jelly and Vanilla creme- so watch this space!

 

Q&A with Pippa Woolven

Pippa Woolven has just returned to the UK after completing two years at Florida State University where she was on an athletic scholarship. She is now at the University of Birmingham where she is studying Sports Science.

Pippa is an awesome athlete who specializes in the steeplechase. She has some very impressive personal-best marks on the track of 6:36.0 (2000m steeplechase) and 9.47 (3000m steeplechase). These times ranked Pippa as No. 1 in the UK as an U20 and No. 3 all-time U20 for 3000m steeplechase!

She also holds a number of titles, most recently being the BUCS XC champs, which were held earlier this month! In addition, she won the 2012 BUCS 2km steeplechase Championship race in 2000m that was held in the London Olympic Stadium. Other notable achievements include a fifth place finish at 2012 Olympic Trials and UK Championships in 3000m steeplechase, a ninth place finish at 2012 World Junior Championships in steeplechase, a first-place finish at the Lotto Euro Cross Cup in Belgium and a third-place at EAA Cross Country Permit in Spain.

We asked Pippa to share a little with us about her running, and how she has got to where she is today.

  • How long have you been running? What got you started?

I began running when I was around age 8 after being bribed into running the inter-schools XC race with a promised slice of THE best chocolate cake in Buckinghamshire after I’d finished! I had some success at an early age and although I was far more interested in team sports, something about being better at running than my three older siblings kept me going back for more!

  • What do you think has been the single biggest game-changer in terms of your training?

The biggest game-changer in my career so far was probably being offered a sports scholarship at the University of Birmingham. It was when I really stared focusing on running and cut out my other love – hockey. The support the scholarship program were offering me was all the motivation I needed to get a bit more serious and work hard at it.

  • What is your favorite session?

My favourite session would be the 6 x 200’s that I used to do on a Thursday before a Saturday track race. I haven’t had the chance to do it in a while because my training has been set for me over the past 2 years but it always made me feel great and sharpened me up before a race!

  • Do you have a least favorite session?

Not really! I tend to be better at longer sessions but prefer shorter sessions because they’re over quicker! I’m don’t particularly like ‘pace change’ sessions on the track but I don’t mind doing them because I know it’s good race practice.

  • What do you think is the key to your success?

I think the key has been making use of all the resources available to me over the years I’ve been in the sport. I recognise that I’m not as naturally talented as some athletes but I believe I’ve always been more determined and focused on consistency. I always try to take help where it’s offered to me and I’ve been lucky enough to built up a really good support team of people who help me make the most out of myself.

I also think that it’s so important to maintain perspective on running in the grand scheme of life. I try not to make it the only thing in my life and the day I stop enjoying the process of training is the day I’ll probably stop running – after all it’s just a sport!

  • Is there anything that would surprise people about your diet?

I’m the least fussy eater ever, I’d literally eat anything you put in front of me – except olives!

  • What is your favorite pre/post-workout snack/ meal?

My favourite post-workout snack would be chocolate milk or some flapjack (chewy type of granola bar to Americans!). As for a meal, it would always be steak, with sweet potato fries and some veggies.

  • What is your biggest vice?

Chocolate – I don’t think I could get through a day without it!

  • What races do you have lined up over the next few months?

I’m doing the World University XC Championships in Italy in March and then it’ll be on to outdoor track.

  • You seem to travel a lot for races, and training, where is next on the list, and where is your favorite place to race/ train?

I can’t wait to go to Italy for the World Uni Champs – I’ve only ever been there in the winter to Ski so it’ll be fun to visit a new area in the absence of snow (hopefully!). I used to love travelling around Europe for races but my favourite place to train would always be my home, in Buckinghamshire (England). Nothing beats the Chiltern Hills!

  • Have you got any advice for aspiring athletes?

Just make sure you always enjoy what you do. Your heart has to be in it if you’re going to succeed. Try not to take things too seriously (it’s easy to get caught up in the competitive running world) and always run from the heart!

To keep up to date with how Pippa’s training and races are going, follow her on Twitter: @pippawoolven or Instagram: @_pipstagram_

Grainful

You may have read the recent post on the wonders of overnight oats for breakfast, but who said oats couldn’t be enjoyed at other times of the day?

Grainful is an awesome new company that has made eating oats at every meal a delight. Just click here to see what products they offer!

Grainful’s journey into all things oats began when their hectic full lives got in the way of cooking at home and dining out. Not satisfied with the extensively processed products full of artificial ingredients available on grocery shelves, Grainful’s founders set out to create delicious, nourishing and convenient food options that fit with their love of great — REAL — food and passion for active and healthy living.

CHEF-INSPIRED MOUTHWATERING ENTRÉES AND SIDES MADE WITH 100% WHOLE GRAIN STEEL CUT OATS.

Grainful’s Steel Cut Sides

Grainful offers a range of ‘Steel Cut Sides‘. These sides are chef-crafted blends of steel cut oats, spices and vegetables that can be transformed into a delicious meal with the addition of meat, seafood or extra vegetables. The opportunities to create delicious dishes with Grainful’s Steel Cut Sides are endless.

THE PERFECT ADDITION TO ANY MEAL!

As I totally love my breakfast oatcakes, I wanted to give a savory oatcake a try using Grainful’s Steel Cut Sides. Here I used the Tomato Risotto Steel Cut Side mix, and I served it with steamed kale and a matcha, and tahini sauce.

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Here is another one of my savory oatcake experiments. Here I used the Madras curry mix and served it with a kale, tomato and black bean mix, fresh avocado and sunflower seeds. I again drizzled over my matcha-tahini sauce (because it is awesome!).

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Click here to see more recipe idea’s using Grainful’s Steel Cut Sides!

Grainful’s Steel Cut Meals

 

Grainful’s frozen meals are really tasty and super convenient. I loved having them in my freezer ready for me to heat up after training. The frozen meals are again chef-crafted, and they have all been inspired by bold flavors from around the globe.

According to Grainful– the steel cut meals will leave you wanting more!

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I tried out Grainful’s Thai Curry which combines organic coconut milk, mild massaman curry, organic tofu, green beans, baby corn, sweet red bell peppers and 100% whole grain steel cut oats to produce a dish that is flavor packed and delicious.

These pic’s here show the Thai curry in its box (post heating):

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Here is the curry dish as part of my main meal:

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I really enjoyed the mild flavor and creaminess of the Thai curry, and it made for a great speedy meal post training. The only thing I would say is that the portion size was too small for me, and therefore I was left a little hungry after finishing my meal. I would therefore recommend adding some more veggies, and tofu to the dish before serving.

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Grainful’s Tuscan Bean and Kale Steel Cut meal was just as tasty as their Thai curry. This dish combined earthy Italian spices with kidney & garbanzo beans, chopped kale, diced tomatoes, garlic and 100% whole grain steel cut oats- a contemporary twist on a comfort classic.

All the ingredients in Grainful’s dishes are completely natural. Just take a look at what foes into making their Tuscan Bean and Kale meal: Water, Kidney Beans, Garbanzo Beans, 100% Whole Grain Steel Cut Oats (Gluten Free), Tomatoes, Kale, Tomato Paste, Onions, Garlic, Olive Oil, Salt, Spices (Granulated Garlic, Parsley, Oregano, Basil). Really can’t complain there!

Here is the Tuscan Bean dish as part of my main meal:

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Here is a close up shot…..

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Again, I found the portion size rather small, but it would make for a great light lunch.

Overall, I really enjoyed Grainful’s products. Both, the main meals and side dishes were super flavorful and easy to prepare. I would thoroughly recommend trying out Grainful!

Emmy’s Organics

Who’d have thought that raw, vegan macaroons could be so delicious?

If you are super keen to try them out, you can get them from Emmy’s website, simply click here: Yummy macaroons!

Emmy’s macaroons are flavor packed, rich and delicious morsels of goodness. The macaroons are moist, sweet and chewy. Every bite is just amazing. There are a few different flavors in the range, that include chia spice and raspberry. I tried out 4 of the flavors on offer- Dark Cacao, Chocolate Chip, Coconut Vanilla and Lemon Ginger- all shown here:

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Emmy’s macaroons are the perfect size to have with a cup of tea, or as a post dinner nibble. The macaroons are made with only the best ingredients. Combining organic coconut, organic raw agave nectar, almond flour, organic extra virgin coconut oil, natural flavoring- dependent on which macaroon you go for, and himalayan crystal salt. Can’t get much better than all natural yumminess!

Here is one of the Dark Cacao macaroons about to make the journey into my belly!

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I loved adding the little macaroon rounds as a topping to my nice cream bowls, smoothies and overnight oats. Seriously delicious. Here is the Coconut Vanilla macaroon on top of a jar of berry nice cream. Perfection!

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Here is one of Emmy’s Dark Cacao macaroons on top of a snack glass of layered overnight oats and Matcha chia pudding.

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My personal favorite macaroon flavor, out of the one’s I tried, was the Chocolate Chip! I loved having sweet choc chip surprises as I munched on the sweet round of goodness. The choc chip macaroons were made after the success of the Coconut Vanilla macaroon. The choc chip rounds are packed with rich, dark chocolate morsels- seriously yummy. These macaroons are Emmy’s homage to one of the most enjoyed cookie flavors in the world!  Here is one of Emmy’s choc chip macaroons on top of my green smoothie bowl with berry nice cream.

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You really must try Emmy’s macaroons! They are simply amazing. (I haven’t been asked to say that!- they really are delicious). Head to Emmy’s site now to order your macaroons: Click here for a world of yumminess!

 

Banza

There is a new kid on the block in the world of wheat free pasta! Meet Banza- pasta made from chickpea’s! Yeah seriously!

Banza is an awesome, game changing pasta product that is revolutionizing the world of gluten free. Unlike many other gluten free pasta’s, Banza doesn’t go mushy when cooked! Seriously good news for pasta aficionado’s I am sure!

Banza pasta comes in a number of different shapes, as shown here:

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Another awesome thing about Banza pasta is that it is seriously high in protein! Each serving of Banza packs an almighty 25g of plant based protein. Brilliant for vegetarians, vegans, or athletes who all need that all important protein!

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Banza’s nutritional profile is similar to that of traditional pasta, however it is far lower in carbohydrates, and higher in dietary fiber. This is good news for those looking to control their carbohydrate intake.

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Beyond being super tasty, Banza has numerous other selling points and even some health benefits which include being high in protein and fiber, low in carbohydrates, and containing nothing artificial – they are all clear to see on the side of each box of Banza! Pretty amazing, I think you will agree!

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Banza pasta is easy to cook- just like normal pasta you throw it in a pan of boiling water and wait 7-9 minutes and then drain and enjoy. It really couldn’t be easier! The instructions are even printed on the box- just in case you forget!

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Below are a couple of idea’s for how you to take your Banza to the next level, but Banza is really versatile so would work with any of your favorite sauces!

Up first, is my personal favorite! This is simply a mix of garlicky greens with chickpea’s, courgette ribbons and a drizzle of tahini-turmeric sauce. Seriously yummy and super nutritious.

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Another great dish using the game changing Banza pasta is this one below! Here I combined ginger, chilli and garlic stir fried veggies with Banza, and sprinkled over some sunflower seeds for an extra crunch. Delicious.

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For more Banza idea’s head to the Train and Chew Facebook page  , the Train and Chew Instagram page , or The Fidget Foodie’s Instagram page now! If you recreate any of our recipes, please tag them with #trainandchew so we can find you and give your recreation a like!

In my opinion, Banza really is better than many other gluten free pasta alternatives. It not only tastes great, but it also stays ‘al dente’ when cooked, and has a tonne of other benefits. If you are keen to up your pasta game, then head out and get your hands on some Banza pasta now!

 

 

 

Green Dream Buckwheat Pancakes

Say hello to my new favorite snack, breakfast, midnight feast- buckwheat pancakes!

These pancakes are vegan, contain a portion of leafy greens and they are even gluten free! The buckwheat gives these seriously yummy pancakes a unique, almost nutty flavor but by adding the other awesome ingredients, including Philosophie Green Dream Superfood Powder these pancakes are lifted to a whole new level!

Get your very own Green Dream Powder now! You can get 10% off your order with the discount code: fidgetfood10, so you have no excuses! –> Buy from here now!!

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Thanks to the buckwheat in the mix , the pancakes are light and airy. This makes them brilliant for soaking up maple syrup, or fruit juices. I love these pancakes with a mixture of ‘toppings’ but they work equally well with fruit compote, a big dollop of peanut butter or a generous scoop of banana ice cream.

Don’t have any Green Dream powder yet? Buy yours now!

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I may go a little overboard on the ‘toppings’ sometimes, but it has to be done!

Ok, so last chance to get your Green Dream powder, just click the link: Green Dream Superfood Powder

Here is how to make your own Green Dream Buckwheat Pancakes:

Ingredients (for 1 serving):

  • 1/2 cup of buckwheat groats (soaked for at least 30 minutes, and drained)
  • 1 small or 1/2 large banana
  • 1 cup of kale
  • 1 tbsp Green Dream Philosophie Superfood powder
  • Splash of almond milk
  • 1 tsp vanilla extract

Method:

  1. Blitz all the ingredients together in a high speed blender until well combined
  2. Spoon onto a hit griddle pan (usually makes around 5 pancakes)
  3. Leave to cook until bubbles appear on the surface (usually takes about 1 minute)
  4. Carefully flip your pancakes
  5. Allow to cook for a further 30 seconds
  6. Plate up and enjoy!

Yuve, Inc.

Get yourself some Yuve now!

Yuve is a plant based, nutritional supplement company offering awesome products that are also super tasty. The products are vegan, gluten free and free of all artificial ingredients.

Lola Sherunkova left her life as a Russian dancer and immigrated to the United States to pursue the American dream. Lola wanted to stay healthy and fit but grew wary of the artificial ingredients and unbalanced formulas of many nutritional supplements available here. Instead of accepting the status quo, she worked hard and developed an all natural formula specifically targeted at meeting the nutritional needs of busy, health-conscious, individuals like her. So, that is how Yuve was born.

Yuve offers two products- Matcha Green Tea and an uber chocolaty nutritional shake. I have loved experimenting with them in my cooking!

I used Yuve’s Matcha green tea to make some incredibly green kale and matcha pancakes, and topped them with an intensely chocolatey sauce made with Yuve’s nutritional shake, avocado and cashew nut milk!

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Yuve’s chocolate nutritional shake is full of brilliant ingredients including chia. The powder is versatile and does not have to just be added to water for a shake. I used the powder to make these incredible chocolate truffles!

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Get yourself some Yuve now!

Another amazingly tasty way to enjoy Yuve is by blitzing it into chocolate avocado mousse! The recipe for this is on the blog!

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To put it simply, Yuve is a great new plant based nutrition company offering products that can help us all to get healthier and feel better. Take a look on their site now- you won’t regret it.

The Best Black Bean Protein Brownies….Ever

Valentine’s Day is a day for love, lust and chocolate!

I doubt you would ever think that beans would feature, and I too initially thought that putting beans anywhere near a brownie tray would be ludicrous, but, after seeing post after post about how amazing black beans can be in dessert, I had to try it out, and boy was I pleased that I did!

These brownies are super simple to make and only require a few ingredients that you probably already have in your cupboards. Equipment wise, all you need is a food processor (or a blender) and a cake tin/ brownie tray or even a muffin tin. These brownies are super versatile- you can make them into one ‘traditional’ brownie tray bake, or you can make individual brownie muffins- totally up to you!

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This recipe is totally ideal for Valentine’s day because they are great for satisfying your sweet tooth and chocolatey cravings, but they won’t blow your day’s diet, or leave you feeling guilty and heavy. These brownies are packed with protein from the Sprout Living Epic Protein Powder, full of fiber from the black beans, give you a great dose of healthy coconut oil, and are super low in sugar- so won’t give you that horrible sugar low you can so often get from super indulgent desserts.

Oh, and did I mention that these brownies are: gluten free and vegan?!

Seriously. You have to try them!

Prep Time: 10 minutes, Bake Time: 15-18 minutes, Total time: 30 minutes

To make 12 small, or 6 large brownies you will need:

  • 1 cup of oats
  • 1 tsp baking soda
  • 1/2 tsp instant coffee (optional, but recommended)
  • 3 cups of black beans (about 2 regular sized cans- rinse and drain these really well)
  • 3 tsp vanilla extract
  • 1/4 cup coconut oil (melted)
  • 1/4 cup apple sauce (can sub mashed banana or pumpkin puree here)
  • 2 tbsp maple syrup (optional, but adds a nice sweetness)
  • 6 tbsp Sprout Living Epic Protein Powder
  • 1/4 cup dairy free chocolate chips, or 70%-99% dark choc chunks
  • 1 tbsp chopped nuts (e.g. walnuts, pecans, peanuts)

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Here is how to make them:

  • 1. Preheat oven to 350 degrees (170 Celsius)
  • 2. Lightly grease your brownie tin or muffin tins with coconut oil.
  • 3. Blitz your oats in your food processor until they form a flour.
  • 4. Add your black beans, coffee, puree, Sprout Living Epic Protein powder, vanilla extract, syrup and coconut oil. Blitz until well combined.
    1.  NB. You may need to do this in two batches if your blender is struggling.
    2. NB.2. If the batter is too thick add 1tbsp water. The batter should be like thick frosting/ mousse- it should not be runny at all.

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  • 5. Stir in chocolate chips and nuts if adding.
  • 6. Spoon the thick batter into your tin and smooth the tops with a wet spoon.

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(NB.3. See how dry the batter is ^^)

  • 7. You can add some extra choc chips and nuts on the top if you like!
  • 8. Bake your brownies for between 15-18 minutes or until the top is dry, slightly cracking and starting to pull away from the side of the tin.
  • 9. Let cool for about 15 mins before removing from pan.
    • I cut mine into Valentine’s inspired heart shapes, but feel free to cut them into whatever shape you so desire!

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  • 10. You can serve straight away, or freeze and reheat as needed.

I would recommend enjoying these brownies with a generous scoop of ice cream for extra decadence, or banana nice cream if you are dairy free. Or why not try adding a handful of berries, some banana chunks, a drizzle of chocolate sauce, or a nice big dollop of nut butter?- all delicious additions that can help take these brownies to the next level.

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But, feel free to disregard these suggestions as these brownies are perfect as they are!

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