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Arroz Con Coco - Coconut Rice

So the first thing to do is apologise. Although lots has been going on behind the scenes at Mind Body Bowl (watch this space) the blog has been totally out of action for the last month or two as I was lucky enough to take an extended break! The good news is that it has given me a lot of inspiration for some delicious new recipes. While I really did struggle with food a lot of the time during my trip, I couldn't get enough of the fresh fruit and coconut. Some days I was even able to go and find a coconut on the beach, drink the water and then eat the 'meat'. Coconut rice was also a really big thing there so I thought I would start with this Colombian inspired dish which makes the perfect accompaniment to just about anything!

Traditionally, coconut rice is made using white rice but brown rice is definitely a healthier option and it is no less delicious. Unlike white rice, it is unrefined, easier to digest, higher in protein, fibre, calcium and other nutrients as well as having a lower glyceamic load. This means that it doesn't spike your blood sugar in the same way and helps to reduce insulin spikes.

Ingredients (serves 4)

300g brown rice
1 can of coconut milk
200ml of water
1 lime
1 1/2 teaspoon of maple syrup
A pinch of salt
2 large handfuls of raisins

Place the rice, coconut milk, maple syrup, lime, salt and water in a pan and bring to the boil, stirring thoroughly. Once the water is boiling, turn down the heat and allow it to simmer until the rice softens. Keep an eye on the water, topping up if necessary to prevent burning.

Once the rice has softened (should take around 30 minutes) and the water has absorbed, remove the pan from the heat and mix in the raisins. If there is any excess water drain it off before adding the raisins.

Place a lid on the pan and allow the rice to sit for about ten minutes so that the raisins go plump and juicy, using a fork to fluff the rice a few times to prevent sticking. Once the raisins are soft, you are good to go. I topped mine with toasted sesame seeds and extra lime and enjoyed it with Thai green curry. Yum!

Super Simple Energy Balls

Energy balls are EVERYWHERE at the moment! They really have taken the health world by storm and there are so many different recipes to choose from it really can be hard to know where to start! It really isn't very surprising as they are such a perfect thing to keep in your fridge or freezer to grab in a hurry and take only a few minutes to make.

I absolutely love the chocolate and banana protein balls that I posted a while ago but variety is always good too! This recipe is always my starting point. It so yummy on its own but it also acts as a perfect base that you can add to in order to suit your own tastes, lifestyle and cupboards! These are so simple yet delicious, giving you that perfect amount of sweetness for an afternoon sugar craving or to fuel before or after exercise without spiking your blood sugar in the same way that sugary treats do. They are also perfect for taking on long journeys and I am making a big batch this weekend before a long flight on Monday!

Basic Ingredients (makes around 15)

200g of almonds

200g of medjool dates

3 tbsps of maple syrup

(I also rolled these in a sprinkling of desiccated coconut but that is definitely not essential!)

Other Ingredient Ideas

Nut butter

Chia seeds

Goji berries

Dried apricot

Fresh banana (these won't last as long!)

Oats

Raw cacao nibs

Hemp seeds

Raw cacao

Hemp powder

Baobab powder

Maca powder

Desiccated coconut

This list really is not exhaustive and you really can’t go too wrong with these. If you add in lots of things you will need to increase the amount of dates and maple syrup in order to keep the mixture sticky enough to roll into balls.

Start by whizzing up the almonds (or other nuts) in a food processor until they are broken into small pieces. You don’t want to leave them long enough to form a flour so keep an eye on them as they mix!

Once the nuts are broken up, add in the pitted dates and maple syrup and whizz until a sticky mixture forms. You can then add in any other ingredients and either stir by hand or in the food processor until evenly blended.

Taking a small amount of the slightly sticky mixture, use the palms of your hands to roll into balls. If you are covering them in desiccated coconut or chia seeds, once the balls are rolled sprinkle the covering into your palms and continue to roll them to give an even coating.

These can be frozen or eaten as they are. They are best stored in the freezer or fridge and will last for around 2 weeks in the fridge or a month or two in the freezer!

Baked Porridge

I woke up craving something new and really delicious this morning - I didn't even know that was possible! I have seen a lot of baked porridge recipes but have never tried any as I always think why wait half an hour for porridge when you can have it in 5 minutes?! Well this morning I answered my own question...

This porridge is just so wonderfully warming yet still light enough to enjoy on a summer morning. The sultanas are so wonderfully sweet and chewy and the banana caramelises to give a sweetness to your bowl. I topped mine with half-thawed frozen blueberries and fresh strawberries for added summery goodness!

Ingredients (serves 2-3)

1/2 tbsp nutmeg
1 tbsp ground cinnamon
1 banana (I used frozen but you can use fresh - the browner the better)
1 handful of sultanas
1 tbsp of ground flax
10 tbsps of oats
Almond milk (around 500ml)

Toppings
Frozen blueberries
Strawberries
Honey or maple syrup
Coconut yoghurt
Apple compote

First of all, set your oven to 180°c.

If you are using frozen blueberries, take them out of the freezer and leave to one side to thaw while you make the porridge. This should mean they are partially thawed by the time the rest is ready!

Place your oats, cinnamon, nutmeg and ground flax in a bowl and stir until the oats are evenly coated. Cut the banana into small pieces and mix these and the sultanas into the bowl.

Pour the mixture into a baking dish and add the milk. There should be a nice layer of milk on top of the oaty blend. If it all absorbs very quickly while cooking, you can always add a little more.

Place the dish in the oven to bake for about 20 minutes or until brown on top, adding more milk if needed.

Serve with your choice of toppings and enjoy!

Sweet Potato and Black Bean Fritter Cakes

I had some mashed sweet potato left over in my fridge from dinner last night so I thought I should find a good way to use it! The result was this recipe and these fritter cakes are the perfect accompaniment to any summer salad or served with courgette noodles for a light but filling meal!

Ingredients (makes 4)
1 sweet potato
1 tin of black beans
1 tbsp of tomato puree
1 tsp of cinnamon
1 tsp of turmeric
1 tsp of ginger
1 tsp of oregano

Firstly, you need to prepare the sweet potato. Peel the potatoes and cut into small chunks. Steam until soft then set aside to cool.
Once the potatoes have cooled, place them in a food processor with the beans and tomato puree and mix until a smooth mixture forms.
Add in the rest of the ingredients and season as necessary.
Using kitchen towel, evenly spread a couple of drops of olive oil to lightly coat a frying pan and warm on a low heat. It is important to keep the temperature down to avoid burning the outsides!
Spoon the mixture into the frying pan, lightly pressing down to make circular fritters.
Once they start to brown on one side, flip them over and allow to brown on the other side.
Serve warm or cold!

Creamy Avocado Protein Smoothie

This smoothie is amazing post-workout. It is so incredibly creamy and packed with good fats, protein and carbohydrates to help you to stabilise your blood sugar and support the repair of your muscles! We tend to be so scared of fats and carbs but they really are essential and if you are getting the right types they can actually help with fat loss when combined with exercise and a healthy lifestyle.

To make this extra refreshing, cut the banana into small chunks and put in the freezer for at least 4 hours first. I tend to do this on a regular basis, buying bananas, letting them brown slightly so they are nice and spotty (this makes them easier to digest) then cutting them up and keeping in the freezer so I have them at hand for smoothies, ice creams or delicious bite-sized snacks!

I like to make this fresh when I get in from the gym but if you are on the go it can be made in advance. Just make sure you give it a good shake before drinking and try to keep it cool for the best taste.

Ingredients

1 avocado
1/2 banana
2 tbsp of nut butter (I use almond butter)
1 tbsp of maca powder
200ml of almond milk
20g of protein powder (hemp is my favourite)

Optional: Add some oats for added energy or to change this into an amazing breakfast smoothie! Or throw in a date or two if you fancy something sweeter.

Blend until smooth and creamy. 

Pineapple and Banana Smoothie

This smoothie is so refreshing and this smoothie is best enjoyed in the summer sunshine! The pineapple adds a delicious sweetness, while the frozen banana keeps it nice and creamy! I always keep a supply of frozen banana in the fridge as it is the perfect thing to snack on or add to smoothies. Wait until the bananas begin to brown before chopping them up into 1/2 inch or so chunks and popping in the freezer.

Ingredients (Serves 2)

2 bananas (frozen in advance)
1/2 of a pineapple
500 ml of almond milk (add more or less to suit preferred consistency)

Whizz these all up, stopping the blender and moving the banana to the bottom when necessary. Once everything has blended into a deliciously creamy smoothie, top with chia seeds, desiccated coconut and fresh berries for an extra summery feeling!