29 April 2014

Super Nutty Squares

♬ 'Touch' Amerie
Drum roll please.....
In this afternoons Mix it Fridge it we have....
1 tbsp Chia seeds
1 tbsp Poppy seeds
50g Chopped hazelnuts
1 tbsp maca powder
1 tbsp oatbran
1 tbsp Peanut butter
250g Organic rolled oats
1 tbsp Manuka honey
2 tbsp Coconut oil
Green and Black's 85% dark chocolate
Put all the ingredients in a medium bowl excluding the coconut oil and Manuka.
Melt coconut oil and Manuka separately and add to the bowl of oats.
Stir well then press into a 12cm x 12cm small baking tray.
Melt chocolate and pour over the nutty base.
Keep in the fridge over night.
Cut into small squares, share the love or enjoy with a mug of green tea.

Superfood Fritters

♬ 'Touch' Amerie
I'm on a super food mission this week, really looking into every single ingredients I'm adding to all my meals and steering away from anything processed or prepared.
What's super about these fritters I hear you say?
With added...
Chilli - clears congestion and reduces blood sugar levels
Turmeric - anti inflammatory properties and natural liver detoxifier
Spinach - Popeye eats it AND huge amounts of vitamin K for strong bones.
Chia seeds - keeps you fuller for longer, amazing dose of omega-3
Coconut oil - great for skin, hair and beneficial for the heart.
Sweet potato - brilliant source of vitamin A and superior fibre content
Raw broccoli - brilliant for cardiovascular support and vitamin C.
This is the sort of shopping list super heroes take to the supermarket!
Let's go...
150g gluten free plain flour
1 small red chilli, deseeded and chopped
100g chopped fresh spinach
2 medium boiled sweet potatoes in skin
1 large broccoli floret 335g
1 medium egg
2 tsp turmeric powder
1 tbsp chia seeds
100ml almond milk
Quickly blanch broccoli in boiling water for one minute then blitz in a blender with soft sweet potato.
Meanwhile in another bowl add everything else and mix.
Stir in broccoli, potato and keep to one side.
Heat 1 tbsp coconut oil in a large non stick frying pan and add small spoonful of the batter.
Fry on each side for three minutes until crispy brown.
Serve with a salad of your choice or a lovely salsa.

28 April 2014

Super Egg White French Toast

'Under Construction' Missy Elliot
To start off this magical week I treated myself to a simple yet protein packed breakfast. French toast isn't the most technical recipe on earth but when made well it's pretty addictive.
Try my healthy version fried in coconut oil.
3 eggs (I've only used one small yolk in this recipe)
100ml almond milk
2 thick slices of gluten free seeded bread
Coconut oil
Non stick large frying pan
Whisk 2 egg whites and one egg with milk, soak bread in mixture for one minute.
Meanwhile melt one tablespoon of coconut oil, then gently place each slice in the frying pan on a medium heat and cook for three minutes on each side.
Serve with something sweet or a dollop of organic ketchup.
Have a lovely week and remember to dream big, if you don't then your blocking magic that's trying to get in!

26 April 2014

Rocky (Road) III

♬ 'Movie Hits' Various Artists
When I first walked into Islington boxing club a few years ago, one guy stopped skipping and asked if I was in the right place! I remember not seeing a single female and thought 'sh#! what have I got myself into!' I learnt that sometimes you have to step out of your comfort zone and just go for whatever you want to do without someone holding your hand. I kept on going, trained intensely about three times a week with the guidance of amazing teachers and now my whole body and mind is always at peace. Plus I don't have bingo wings!

Three crunchy ingredients in this tray bake make it a punch above the average rocky road.
125g organic unsalted butter
300g Green and Black's dark chocolate
2 tbsp golden syrup
1 tbsp agave nectar
100g chopped hazelnuts
150g gluten free cereal. I used Mesa Sunrise which is basically quinoa, flax and amaranth toasted flakes.
Honeycomb recipe:
200g coconut palm sugar
5 tbsp golden syrup
2 tsp bicarbonate of soda
butter for greasing tray.
Medium sized tray.
First make the honeycomb by heating sugar and syrup until amber coloured and bubbling.
Turn off heat and stir in bicarbonate of soda.
Pour into greased baking tray.
Let it cool for a few hours until rock solid, or put in the freezer for a few minutes to speed up the process.
Smash up and keep to one side.
Heat butter, syrup and chocolate in a bowl suspended over boiling water.
Once this has melted pour over hazelnuts, flakes and honey comb. Stir well until everything is covered in chocolate.
Pour in a 20cm x 20cm cake tin, and pop in the fridge for a few hours.
Choco Coco Loco sauce
After this has set, melt 200g Green and Black's chocolate and heat 2tbsp of coconut oil. Mix together and pour over the set rocky road. Put back in the fridge and leave to set overnight.
Chop into small squares and serve. Keep stored in the fridge until they have all gone!

23 April 2014

Coco Lemon Drizzle Shizzle Cupcakes

♬ 'Loud' Rihanna
Midweek pleasures don't get better than this. Treat yourself and friends to a batch of these gluten free, guilt free, gorgeous cupcakes.
Best served warm with a dollop of Green and Black's chocolate ice cream, chia love sprinkles and coconut.
150g unsalted butter
150g caster sugar
3 medium eggs
2 tablespoons orange juice
2 tbsp low fat crème fraiche
50g coconut flour
125g gluten free plain flour
1 tsp gluten free baking powder
1 tbsp almond milk
2 tsp lemon zest
1tsp vanilla essence
Green and Black's dark chocolate ice cream
Chia seeds
Dessicated coconut
Preheat oven 180°c
Beat butter and sugar until pale and fluffy.
Slowly whisk in eggs with crème fraiche, zest, essence and orange juice.
Fold in flours until a smooth batter is formed.
Lastly stir in milk.
Coconut flour needs loads more liquid, this is why an extra egg and milk is needed.
Scoop generous amounts into a 12 hole cupcake tin which has been lightly greased.
Bake for 20 minutes until brown at the sides and golden at the top.
Any longer and the cakes will dry out.
Once slightly cool, get the ice cream ready to put on top.
Sprinkle chia and dessicated coconut on each one.
Totally beats the average buttercream.

22 April 2014

Blueberry & Pecan Brownies

♬ Upbeat brownie playlist
'Heartbeats' The Knife
'Work it out' Beyoncé
'Intergalactic' Beastie Boys
'Breathe' The Prodigy
'American woman' Lenny Kravitz
'Make some noise' Beastie Boys
'Waiting all night' Rudimental feat Ella Eyre
Random mix of music melting under my feet in the kitchen. I've been dancing and talking to a camera like a crazy woman and now sitting with Manuka honey all over my face.
Ladies if you do have a spare hour, melt 2 teaspoons of high strength Manuka honey and spread on your damp face (tie hair back). Wash off with warm water after 15 minutes.
Natural, fairly cheap and a lovely smelling cleanser!

It's been way too long since I baked a batch of brownies, and seen as its Easter and I ate half a Terry's chocolate orange yesterday, I thought why not finish this chocolate binge with some wholesome brownies.

200g unsalted butter
200g dark chocolate
Zest from one lemon
Zest from one orange
4 medium eggs
120g gluten free plain white flour
100g chopped pecan nuts
150g fresh blueberries

Extra 200g and 20 blueberries to decorate, glitter optional.


Preheat oven 180°c
Melt chocolate and butter in a bowl over boiling water on low heat.
Whisk eggs and sugar with zests, not sure 'zests' is even a word but you know what I mean.
Stir through chocolate mixture and fold in flour, blueberries and pecans.
Pour into a brownie tray.
Bake for 25 minutes max.
Melt remaining chocolate and gently stir through blueberries, place about two/three blueberries on each brownie.
Blueberries make the sponge really moist and taste like a proper squidgy brownie.
Most recipes say this time and let me tell you the secret truth. You know your oven, once you smell brownies, check on them and after 20 minutes slightly shake the tray. If everything is still raw and wobbly then leave it for the extra full 5 minutes. Otherwise only the middle should be slightly wobbly and they are done.
My oven takes exactly 21 minutes for these bad boys.

18 April 2014

Almond and Coconut Rice Pudding

  'Devotion' Jessie Ware

Rice pudding back home in the midlands was always served with masala potato wedges, puri (deep fried Indian bread) and a glass of ice cold water. The contrasting flavour of sweet and spicy was incredibly delicious. You have to eat this combination cold, one mouthful will send your taste buds into curry craze mode, next thing you know you won't be able to stop!
Once I had rice pudding for school dinners and realised there wasn't a spicy potato in sight! I looked over at my friends and they were adding all sorts of jams, I stood there in delight and spooned a massive dollop of strawberry jam onto my bowl. For about a month I opted for school dinners until a new dinner lady came along and added raisins to the dish. I'm a big fan of raisins but not in my rice pudding Mrs Cotchett!
I love how a dish as simple as this has a different recipe in nearly every country of the world. I know this goes for most dishes, but seriously rice, butter and milk?!
For example...
 In the Caribbean rice pudding is made with crushed pineapple, raisins, rum and vanilla. In South America it's made with coffee, red wine, raisins or coconut milk. I wish I could go on but the list is endlessly full of amazing flavours.
Me being healthy and probably shooting a classic, made rice pudding with almond milk, pumpkin seed butter, desiccated coconut, lavender sugar and nutmeg.
Honestly healthy, honestly tasty.
Serves 10.
500g rice pudding rice
1litre almond milk
1 tbsp dessicated coconut
1 nutmeg, finely grated
1 tsp lavender sugar
1 tsp Manuka honey
1 tsp pumpkin seed butter
In a saucepan add rice with 1litre of water and simmer for 15 minutes.
Once water has dissolved, pour in milk, butter and sugar.
Slowly simmer for another 20 minutes until creamy.
Stir through sugar, honey and nutmeg (keep some nutmeg to one side)
When ready to serve, add a small spoon of cherry jam, fresh strawberries, extra coconut and nutmeg.
Eat warm and take in all that goodness.

14 April 2014

Choco Loco Coco Creme Egg Cups

♬ 'Greatest Hits' Foo Fighters

Easter isn't Easter without a creme egg flying about in the house.
I've seen so many varieties of cupcakes and brownies with this gooey egg submerged in the middle and it's all been done several times, that I'm bored.
With my new love for choco coco loco (coconut oil and melted chocolate) I decided to make a slightly healthier treat with a creme egg.

Ingredients for 6.

200g dark chocolate
200g virgin coconut oil
20g chia seeds
6 Cadburys creme eggs
100g gluten free chocolate cake, crumbled.


Melt coconut oil and chocolate separately then combine and crumble in cake.
Stir through seeds and press equal amounts in a 6 hole muffin tray lined with baking paper.
Pop into the freezer for 5 minutes, they should still be soft to touch.
Press creme egg into each one and put back into the freezer.

After another 5 minutes they will be ready and you can spray them gold to make them look really special.
Bring back up to room temperature and eat one like there's no tomorrow.

Let me know if you try them.



13 April 2014

Maca Paca Power Banana Balls

'Silent Alarm' Bloc Party

These power balls are SO DELICIOUS! I've rolled them in maca and cocoa powder for an extra health kick. You HAVE  to try them, think about it, you are only taking 20 minutes of your time to create tasty healthy treats.
I know they look like small boulders BUT once you take a bite, you will love them.

To make 12 miniature boulders:
100g pitted dates
50g dried figs
100g dark chocolate melted
1 tbsp coconut oil melted
Half a banana mashed
20g pine nuts
On a small plate mix:
20g maca powder
20g Green & Blacks cocoa powder
Once chocolate and coconut oil has melted, combine with nuts and leave to one side.
Blend dates and figs until a nice paste, pour a bit of chocolate in the blender if there are still thick bits of date.
Mix banana, chocolate mix and dried fruit thoroughly in one bowl and start rolling into balls.
Place on a baking tray lined with greaseproof paper and freeze for ten minutes.
Once completely cold roll in maca and cocoa powder.
Share and care for them.

10 April 2014

Pumpkin Butter Scones with Banana, Chia and Yoghurt.

♬  'Love In The Future' John Legend

Love is two scones sandwiched with peanut butter, banana and chia.
Love is a scone made with pumpkin butter instead of the average supermarket stuff.
Love in the future is the love we have now - effortless.

Scones were first introduced into my household when I was about twelve, and I actually bought a pack from Braggs (now Greggs). I remember putting lashings of strawberry jam, extra butter and downing a cup of tea whilst watching CITV. They were so moreish and soft, I kept on going back to Braggs to try every baked good they had in stock, until my mum told me off and commented "too many cakes Mita, will make you look like one!"
Mum always knows best.

What's great about these scones is the pumpkin butter and extra seeds, giving each scone an iron, protein and zinc kick!

RECIPE for 10 scones.


250g Doves gluten and wheat free self raising flour
55g pumpkin seed butter
50g Xylitol
150ml almond milk
Super seed mix (pine nuts, pumpkin seeds, sunflower seeds) or another combination.
1 medium egg, beaten.

1 large banana chopped
Peanut butter
Greek yoghurt
Chia seeds


Preheat oven 180°c
Rub pumpkin butter into flour, sugar and seeds.
Pour milk in small quantities, stir with a wooden spoon until a dry dough is formed.
Roll out lightly on a floured surface, preferably 2cm thick.
 Using a medium pastry cutter, stamp out as many rounds as you can. If you want to make them smaller, go for it.
Place on a lined baking tray, spaced apart and brush with the egg and bake for 15 minutes. 
They should rise and turn gold. Cool on a wire rack.

Serve with peanut butter, chopped banana, chia seeds and a dollop of Greek yoghurt.
Serve with almond butter and strawberry jam.


3 April 2014

Banana & Quinoa Cupcakes

♬ 'Get Lifted' by John Legend


 Not any ordinary cupcake...

At last, the rise of another Mita cupcake creation! These taste INCREDIBLE. 

I think it's time you rolled up your sleeves and got baking...and shopping!

Ingredients for 12 cakes:

60g unsalted organic butter
150g coconut palm sugar
1 medium egg
1 tsp almond essence
1 small ripe banana
150g quinoa flour
50g gluten free plain flour
100ml almond milk
1 tbsp white wine vinegar
1 tsp bicarbonate of soda

For Coco Loco Shards:
100g dark chocolate
2 tbsp coconut oil
Chia seeds
Pumpkin seeds
Sunflower seeds
Pine nuts

For finger lickin peanut cream:
3 tbsp organic smooth peanut butter
1 tbsp manuka honey


▶ Preheat oven 180°c

Melt all of the chocolate in a bowl over boiling water, then melt coconut oil in a small saucepan and mix both in the saucepan.
Pour into a 20 x 20cm lined baking tin and put on a level shelf in your freezer for five minutes.
After five minutes sprinkle seeds and put in the fridge to set.

Whisk sugar, butter, egg, banana and essence until a smooth batter is formed.
Fold in flours, milk, vinegar and bicarbonate of soda.
Scoop even amounts into 12 muffin cases and bake for 20 minutes until golden brown.

Let these cool completely.

Melt honey and stir in peanut butter, spread a teaspoon of this finger licking spread on each cold cupcake.

Take coco loco out the fridge, and start snapping into shards by cutting into the block with a small knife.
Stick a shard into each cake and serve with a cup of tea.

Oh yes, this is the power cupcake.