Healthy Eating

Amanda Byram: “My guilt-free treat recipes”

We should never associate joy with guilt, but somehow treating ourselves has become synonymous with that emotion. Working on that is key to a happy mind, and it prevents over indulging. So, while we are busy kicking that emotion to the curb, I have designed some healthy treats for you to enjoy, without any of the associated guilt!

  • Love cookies? Here’s a recipe for some superfood bites, which are high in protein and contain a small amount of good carbs. Combine a cup of whole-wheat flour with two teaspoons of baking powder, one teaspoon of cinnamon, one cup of oats and one cup of goji berries. In a separate bowl, mix two tablespoons of coconut oil, half a cup of agave syrup, three egg whites and two teaspoons of vanilla extract. Now add the wet mix to the dry, and stir well. Divide the mixture into 15 portions on a baking tray and bake for 15 minutes in a preheated oven at 170ºC. Job done!

  • I’m a big fan of nut butter and also of fudge, yet these days I steer clear of regular fudge as it is full of sugar. This recipe is high in good fats and low in sugar. Mix one cup of organic nut butter of your choice, a quarter of a cup of melted coconut oil, a quarter of a teaspoon of vanilla extract and a pinch of Himalayan sea salt (or any good quality sea salt), and stir until you get a nice smooth mix. Line a cake tray with baking paper and spread the mix evenly into it. Put the tray in the freezer for a few hours and then remove and cut into squares.

  • Who doesn’t love the feeling of sitting down with a tub of the cold stuff? Most brands on the market are full of nasty ingredients so here’s a simple way to make a healthy snack with just four ingredients! Add two frozen sliced bananas (sliced before they were frozen) to a food processor with one cup of frozen berries, two tablespoons of agave syrup and half a cup of coconut or almond milk. Blend until creamy.

  • Pop half a cup of agave syrup into a saucepan with two teaspoons of finely grated lemon zest and the juice of five lemons and stir together for about four minutes until the agave dissolves into the juice to make a syrup. Place this syrup in the fridge until it’s chilled (for around 30 minutes).
    Whisk the honey lemon syrup into three cups of plain full fat Greek yoghurt until completely combined. Now place in the freezer and remove every hour for three hours to stir. After three hours this is ready to eat!

  • Protein is an essential macro nutrient made up of amino acid and is key for building lean muscle, good hair growth and skin repair. It also keeps us fuller for longer. Sometimes my protein-based smoothies are so thick that I pour them into a bowl, and that way it feels as though I am eating a meal. In a blender, mix one scoop of chocolate protein powder, half a cup of oats (gluten-free if possible), half an avocado, a handful of blueberries, some almond milk, chia seeds, frozen spinach, water and ice. Once blended and thick, pour into a bowl. On top sprinkle two tablespoons of goji berries (which turn crunchy as soon as they hit the cold temperature!) two tablespoons of cacao nibs and some coconut flakes.


Amanda Byram