Salmon and Chorizo Kebabs with a Tamari Glaze by Kate devine

Salmon and Chorizo Kebabs with a Tamari Glaze by Kate devine

Salmon and Chorizo Kebabs with a Tamari Glaze by Kate devine

Let’s TALK HOLIDAY AND EXERCISE

I’m lucky enough to be writing this months article while still on my holiday in Spain. I get asked a lot by clients and friends about how to stay healthy but still enjoy yourself while away; and to avoid the guilty feeling of less exercise and eating and drinking too much because, lets be realistic here, we are all going to do that to some degree while on our well deserved holiday.

Firstly, and most importantly, your holiday is supposed to be a period of time that you get to break away from ‘every day’ life and recharge. Try to completely switch off from any feelings of what you should be doing and focus on what you actually want to do for a change – that could involve exercising or it could be sipping strawberry daiquiri’s by the pool. It’s only for a week or two and I can assure you, you’re not going to return home looking anything but hopefully a little bronzed and rested.

 

Personally, I give myself at least a week off my usual exercise (this is classed as a de-load week in the fitness world) and can be anything from walking or a light jog/cycle a few times a week. Honestly, I try not to focus on exercise too much while away and think of it as more of a walk to the beach listening to a podcast or swimming a few lengths/playing in the pool with my kids. These are all things we don’t get to do while at home and it all counts as exercise! Any movement is good and sometimes it can be pretty fun!

 

When it comes to food, I understand how my body works e.g. how it reacts to certain foods/drinks, how they make me feel and how I metabolise things, so I try to make my food choices based around this. I am gluten intolerant and have low blood sugar levels, so I have to pick wisely or else days of my holiday could be lost to illness. I have limited choices, whether I like it or not and that’s something I have learned to work with and now has very little impact on my life.

 

I offer these 6 points of advice to my clients when it comes to maintaining a healthy lifestyle while on holiday or when socialising:

 

  1. Live your life – try to not make the enjoyable experience of eating out about ‘going off plan’ or ‘overindulging’. Your plan will still be there for you to continue when you’re ready. Restricting yourself will take the joy out of the experience of living your life. Spending time with friends and family has been scientifically proven to be good for your mental health; this is something that should be seen as an important area of your life and should be just as significant as the foods we consume.
  2. Plan ahead – Find out where you’re eating/drinking and research the food and drink menu before you get there. This will avoid you being overwhelmed with choices and help prevent making impulsive, unhealthy decisions under pressure.
  3. Push the boundaries – Opt for foods that are healthy but maybe something that you’ve not tried before or don’t often get the chance to have at home. Learn to enjoy the different tastes and textures of foods and drinks and appreciate the opportunity that you’ve created to be where you are now.
  4. Learn to make better choices – like you would when planning your meals and going to the supermarket, you will begin to learn what works for you and the healthier options you enjoy the most.
  5. Don’t feel obliged to have all 3 courses – Of course, if you want to and feel you have a good relationship with food, then absolutely go of it. Know you deserve to eat delicious food and that food is a privilege and should be enjoyed guilt free.
  6. Count nutrients not calories – counting calories is not something I promote in my clinic. I find it creates unhealthy boundaries and turns food into numbers that people base their choices on. Instead, maybe research the nutritional qualities of the foods you enjoy and discover what amazing benefits they can have on your health. Feel fulfilled with the choice you’ve made based upon how it best serves you, instead of the guilt of consuming too many calories.

 I’ve been experimenting with BBQ foods recently and trying to move away from the traditional sausages and burgers. I need more variety in my life and they’re just not cutting it anymore! Also our random British weather means that just as you’re all ready to get the BBQ lit, the heaven’s open and your all legging it inside! So I’ve roped my kids into helping me find a few more interesting recipes that they can get involved in preparing and cook themselves on the BBQ (with my assistance obviously!) or on the griddle, should the rain set in.

One of our favs are kebabs. We use salmon and chorizo with a few veggies thrown in there. The kids love putting them together and chopping the veg and fish and building up each kebab whichever way they want. You can use any ingredients really – chicken, tofu, etc – and I serve these with a side of new potatoes (see my pesto and broccoli new potato recipe from last month’s article) or whole grain rice. Here’s our recipe for you to try with your brood…

 

Salmon and Chorizo Kebabs with a Tamari Glaze 

 

Makes 4 Kebabs

 

What you will need:

  • Kebab skewers – either metal or wooden – if wooden, soak in water for 30 mins before using to avoid burning when cooking
  • Saucepan
  • BBQ/griddle pan
  • Whisk
  • Clingfilm/tinfoil
  • Baking tray

 

Ingredients:

  • 4 salmon fillets – remove from the fridge to ensure they are at room temp before cooking and chop into chunks big enough to slide onto the skewers
  • Chorizo sausage – chop into chunks big enough to slide onto the skewers
  • Vegetables of your choice – we chose courgette and red pepper – chop into chunks as above
  • Lemon (optional) – chop into chunks as above – place next to the fish on the skewers if possible

 

For the glaze:

  • 2 tsps ground ginger
  • 1 tsp five spice powder
  • 1/2 tsp chilli powder
  • 100ml tamari
  • 1 tbsp honey

 

Method:

  • Firstly, make the glaze…In a small saucepan combine the tamari, ginger, five spice and chilli powder
  • Using a whisk, bring to a gentle simmer over a medium heat and cook for 6-7 minutes to reduce
  • Remove from the heat and add the honey while it’s still warm – continue whisking to combine and allow to cool
  • Place the chopped salmon, chorizo, lemon and vegetables on the kebab skewers and place on a baking tray
  • Drizzle the glaze over each kebab and cover with clingfilm/foil
  • Place in the fridge to marinade for a minimum of 30 minutes before cooking
  • When ready, place on the BBQ/griddle and rotate every few minutes until the salmon is cooked in the middle and the vegetables are charred on the outside
  • Serve with new potatoes and side salad – Enjoy!
written BY KATE DEVINE

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Kate’s healthy ice cream and fruit popsicles

Kate’s healthy ice cream and fruit popsicles

Kate’s healthy ice cream and fruit popsicles

Summer is officially here…..!

Schools are winding down, holidays are beginning to be had, and life feels kinda back to normal post Covid. But, the question that I think many parents will face – I know I’m slightly concerned about this – is what on earth are we going to do to entertain our brood for the summer holidays?!

Well, we’re lucky enough to be going away for 2 weeks but we’ve a whole heap of time afterwards that will require planning activities, working things around work, yet still making sure the kids don’t spend days indoors sat on their Xbox. Sometimes that has to happen, I get it, believe me, and mum/dad guilt will probably set in at some point, but let’s not worry about that too much. Our kids aren’t that bothered; mine are just ecstatic to not be in school! This perception of having to be perfect in every aspect of life lies in each and every parents mind, and it’s a little internal battle of what we’re ‘supposed’ to be doing; rather than what we want to be doing and what actually works for us. We need to give ourselves a break!

Of course, I will be encouraging my boys to look up from their iPads/phone for a while and join me in making delicious food together, eating and spending more time outside, seeing friends and family and to try not to kill each other!

Did you know that July is National Ice Cream month? So, there’s no better excuse to get the kids involved in making healthy ice cold treats! Also, there’s one for us grown ups – National Cheese and Wine day on July 25th – it would be rude not to celebrate our appreciation for two of the finer things in life, wouldn’t it?!

Here’s a couple of quick and easy recipes to make healthy ice cream and fruit popsicles which will hopefully keep your brood entertained, if only for a little while, and help keep their constantly hungry tummies full with healthy treats, a little bit longer.

 

Easy Peasy Banana & Strawberry/Banana, Peanut butter & Cacao Ice Cream

You will need:

  • Baking trays
  • Parchment paper
  • Food processor/blender

Ingredients:

  • 5 ripe bananas (must be ripe)
  • Fruit of your choice 450g – I recommend strawberries/mango/mixed berries or cacao & peanut butter (1 tbsp of each)

 *Optional – Caramel Sauce to accompany the banana, cacao and peanut butter version:

  • 7 medjool dates – pitted and chopped
  • 1/4 tsp sea salt
  • 1 tbsp vanilla extract
  • 1/3 cup unsweetened almond milk
  • Add all the above ingredients to a food processor and blend until smooth

 

*Optional – Raspberry Sauce to accompany the fruit version:

  • 200g fresh raspberries – heat slowly in a saucepan, stirring gently, until smooth
  • 1 tbsp desiccated coconut – stir into the raspberries once cooled.

Easter Eggs Leftover

Method:

 

  • Chop the bananas and fruit of your choice into 4cm pieces
  • Line 2 baking trays with parchment paper and place all fruit on both trays in single layers
  • Freeze for 4 hours or over night
  • Once frozen, place all the banana and fruit/cacao and peanut butter, into a food processor until smooth. This make take a while – the texture will go from solid to bitty and eventually smooth. Add a little coconut milk, or milk of your choice, if you find the consistency too thick. You will need to regularly scrape the fruit from the sides
  • Serve immediately and drizzle over either of the optional sauces above if necessary
  • If you require a thicker consistency, freeze for a few hours then place in the fridge until you get the desired consistency.

Blueberry & Basil Popsicles – makes around 10

You will need:

  • Food processor/blender
  • Popsicle moulds & sticks

 Ingredients:

  • 3 cups of blueberries
  • 2 cups of live yogurt/Greek yogurt
  • 2 tbsp honey
  • 1 tbsp vanilla extract
  • 2 tbsp roughly chopped basil

 Method:

  • Place all the ingredients into the food processor and blend until smooth
  • Evenly distribute the mixture between the popsicle moulds and insert the stick 3/4 of the way into the mould
  • Place the moulds in the freezer and freeze overnight
  • When ready to eat, run the end of the mould under hot water to loosen the popsicle slightly then pull slowly with the stick until free

Enjoy!

Easter Eggs Leftover
written BY KATE DEVINE

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Kate’s Summer Seasonal foods and her easy Jersey Royal New Potato Salad with Pesto, Peas and Broccoli recipe

Kate’s Summer Seasonal foods and her easy Jersey Royal New Potato Salad with Pesto, Peas and Broccoli recipe

Summer Berries
Kate’s Summer Seasonal foods and her easy Jersey Royal New Potato Salad with Pesto, Peas and Broccoli recipe

SUMMER SEASONAL FOODS

I don’t know about you guys but I’m so ready for the summer! With the change in season happening this month, it got me thinking about seasonal foods. There are many benefits to choosing foods that are in season…

  • Becoming at one with nature! It gives us the chance to reconnect with nature’s cycles, the natural passing of time and the delicious and diverse foods that’s our seasonal climate provides.
  • It makes economic sense! Seasonal foods tend to be cheaper as they grow in abundance and have less distance to travel – this, therefore, reduces the energy and CO2 emissions needed to grow and transport the foods and supports our local economies and communities.
  • Mother Nature’s medicine! Seasonal eating works in sync with our bodies and what we require to eat at certain times of the year. The foods that grow in abundance at these times are more nutritionally specific. This ensures we are supported as much as possible through our 4 different seasons.
  • I have put together a list of my top seasonal fruits and vegetables for summer, along with their nutritional and medicinal benefits. Try to incorporate these into your daily diet as much as possible; to help you feel your best throughout this new season.
  • Blackcurrants – Helps regulate blood pressure, protect the brain against neurological damage associated with Alzheimer’s and dementia, contain 3x as much vitamin C than oranges and combined with its high amount of antioxidants, help boost immunity, and promotes eye health.
  • Blueberries – Slows the growth of prostate cancer, helps maintain a healthy gut due to containing antibacterial compounds, helps prevent cognitive decline and eye health.
  • Cherries – Specifically Montmorency cherries – bright red in colour – the most medicinal of all cherries, are rich in antioxidants, anti-inflammatory, help promote sleep and increase insulin production.
  • Gooseberries – Specifically Indian gooseberries – Are high in antioxidants and vitamins, especially vitamin C, helping to boost immunity, support memory and brain health, protect eye health and aids digestion.
  • Raspberries – Minimise the absorption of fat, helps regulate metabolism, tone the uterus and are cancer-protective.
  • Rhubarb – actually a vegetable not a fruit; helps strengthen bones, protects against neurological damage linked to Alzheimer’s, helps lower cholesterol, is a good source of fibre and vitamin C and helps protect eye health.  
  • Strawberries – Helps maintain optimal heart health by preventing blood vessel damage, helps soothe stomach upsets and aids digestion through its fibre content and contains anti-cancer properties.
  • Asparagus – Helps to support the gut, removes energy-draining toxins, helps strengthen the immune system, has a purifying effect on the skin and helps keep blood vessels supple.
  • Artichoke – An absolute fav of mine and here’s why – It is among the top 10 highest antioxidant-rich foods, high in dietary fibre, eases digestion (particularly helpful in people with IBS), aids detoxification, helps balance blood sugar levels and reduces cholesterol.
  • Aubergine – Opt for the purple variety as they contain fibre that benefits digestion, beneficial amount of antioxidants which help to balance blood sugar levels and prevent cell damage.
  • Beetroot – Contains phytochemicals which have a liver cleansing action, improve blood’s oxygen uptake, strengthens the heart, and contains a B vitamin that supports heart health.
  • Bell Peppers – Rich in antioxidants and vitamins, especially vitamin C, they help support eye health, protect against neurological damage, and promote heart health and contain anti-cancer properties.
  • Broad Beans – Rich in isoflavones which are plant hormones with heart-protective and anti-cancer properties.
  • Broccoli – Another fav of mine and one of the veggies I make sure my kids have daily! It helps strengthen the immune system, contains vitamin C which promotes collagen synthesis, promotes prostate health, helps protect eye health, and is an excellent source of indole-3-carbinol, a chemical which helps DNA repair in cells and is believed to block the growth of cancer cells.
  • Cabbage – Specifically red cabbage as it contains 2-8 times more vitamin C than other cabbages, but all brassica cabbages help to heal ulcers, support healthy liver function and fight free-radical damage to skin.
  • Carrots – Rich in beta-carotene (needed by the body to make vitamin A), aid digestion, helps weight control, promote healthy skin and nails and helps maintain good eyesight.
  • Chilli – Helps remove toxins from the body, clear congestion, helps with weight management by reducing appetite and cravings, helps lower cholesterol and regulate blood sugar levels.
  • Courgette – Aids water balance, low in calories, cleansing, help reduce an enlarged prostate, lowers cholesterol and stroke risk and supports efficient metabolism.
  • Fennel – Helps soothe stomach cramps, encourages healthy digestion, helps with hormone regulation through its oestrogenic qualities and helps relieve water retention.
  • Garlic – Another daily must have for me, due to its antibacterial and anti-fungal compounds, its ability to help strengthen the immune system, remove toxins and pollutants, containing anti-cancer substances and being a natural anti-coagulant.
  • Jersey Royal New Potatoes – Anti-inflammatory, helps lower blood pressure, a natural sedative, a good source of vitamin C, potassium, fibre, and B vitamins. Try to eat with the skin on as much as possible to increase fibre. 
  • Lambs Lettuce – Similar looking to spinach, it’s rich in beta-carotene (see ‘carrots’ above), supports a healthy immune system, promotes good skin and eye health and helps strengthen bones.
  • Pak Choi – Part of the cabbage family (as above), containing powerful antioxidants contributing to protecting cells from free-radical damage.
  • Peas – Specifically garden but including sugar snap and mange-tout – Rich in vitamins and minerals, their insoluble fibre content helps maintain digestive health, boost energy, fight infection, and promotes healthy sperm.
  • Radish – Supports healthy liver function, helps with detoxification, lowers blood pressure, fights hypertension and clears congestion.
  • Spinach – Helps strengthen bones, supports eye health, fights inflammation, helps prevent atherosclerosis and contains anti-cancer properties.
  • Spring Onions – Contains immune-boosting sulphur compounds, helps lower cholesterol, and feeds the good gut bacteria.
  • Tomatoes – Red tomatoes contain all four carotenoids, unlike the green and yellow variety; but all help to remove toxins from the body, boost immunity, lower cholesterol and reduce the risk of prostate cancer. 
  • Watercress – Promotes clear skin, can help reduce the risk of cancers of the colon, rectum and bladder, aids optimal digestion, maintains water balance and help fight colds and flu.

Here’s an easy and as always, healthy recipe that includes some of the foods listed above. Why not give it a try and take to one of the many BBQs you’ll be attending over the summer?!

Jersey Royal New Potato Salad with Pesto, Peas and Broccoli
Nutritionist Kate Devine

Jersey Royal New Potato Salad with Pesto, Peas and Broccoli

Serves 4 

Ingredients:

  • 1Kg Jersey Royal new potatoes, chopped in half
  • 2 heaped tbsp mayonnaise/vegan mayonnaise if required 
  • 400g broccoli florets, chopped into bite size pieces
  • 300g frozen garden peas 
  • Cracked black pepper, to taste

Pesto Ingredients:

  • 1 cup/30g fresh basil 
  • 1/3 cup/45g pine nuts
  • 1 garlic clove, peeled
  • 2 tbsp nutritional yeast/vegan parmesan if required
  • Juice of half a lemon
  • 1/2 tsp salt
  • 1/4 cup/60ml olive oil

Method:

  1. Cut the potatoes in half so that they are roughly the same size
  2. Place in a pan of salted boiling water for 20-25 mins until soft – poke one with a fork and if it slides off they are cooked
  3. Whilst the potatoes are boiling, make the pesto…
  4. Add the pesto ingredients above, except the olive oil, to a food processor. Blend until the pine nuts are broken down and the basil is chopped
  5. Continue blending and slowly pour the olive oil into the mixture until it is smooth and turns into pesto consistency
  6. Once the potatoes are cooked, drain them under cold water to cool them down
  7. Bring a pan of boiling, salted water back to the boil. Add the peas and broccoli and let simmer for 6 mins or until the broccoli turns a bright shade of green. Drain and leave to one side to cool
  8. Place the potatoes in a large bowl and add the pesto, mayonnaise, lemon zest, peas and broccoli and generous amounts of cracked black pepper. Use a large spoon, gently coat all the ingredients with the sauce and sprinkle a few pine nuts to finish.
  9. Serve and enjoy! You can keep this in the fridge in an air tight container for up to 3 days.

Don’t forget to share your creations with us here at BROOD by tagging us on Instagram @broodmagazine @the.devine.life

written BY KATE DEVINE

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Bank Holiday Baking with Kate Devine

Bank Holiday Baking with Kate Devine

Bank Holiday Baking with Kate Devine

BANK HOLIDAY BAKING WITH kate devine

Well, aren’t we lucky this month…two long weekends and it’s #worldbakingday on Tuesday 17th May! That means indulgence on many levels! Also, don’t you just feel like May is a positive month? It’s beautifully Spring but nearly Summer, there’s lots of lovely sunny days and nights in the garden to look forward to (hopefully – come on British weather, be kind to us this year!), and I feel we all enjoy and appreciate food more.

It’s such a sociable thing food, it brings people together, and that’s exactly what World Baking Day is all about! It’s a time to spend with family and friends; baking delicious food to enjoy together; spread the joy of food and embrace the deliciousness that baking can bring to your day!

So…dig out your spatula and get creative with your kids by making treats for friends and family, neighbours, or the hard-working teachers at your kids school. I mean, who doesn’t love a homemade treat made just for them?

Personally, baking and I don’t mix well (pardon the pun), but I’m just one of those people who’s too impatient to measure and sift ingredients. I get easily distracted and weigh the wrong amount of the wrong thing and inevitably end up with a soggy bottom!

Having said that, I’ve managed to master the old faithful, chocolate brownie, so here’s a healthy and quick version, that even I can do, to get you cracking on World Baking Day! Have fun! Oh, and don’t forget to share your creations on Instagram @broodmagazine & @the.devine.life and #worldbakingday 

Sticky BB Brownies – packed full of polyphenols and prebiotics to help support the gut

Makes 12

Ingredients:

  • 125g tinned black beans, drained and rinsed
  • 2 large organic eggs
  • 1 tsp vanilla extract
  • 20g organic cocoa powder
  • 80g organic rolled oats – Gluten free if necessary
  • 1 tsp baking powder
  • 8 small prunes – pitted
  • 6 Medjool dates – pitted
  • 1 large ripe banana
  • 120ml milk of your choice – nut/dairy free milks will work just as well
  • Pinch of rock salt
  • 50g dark chocolate chips – Gluten free if necessary
  • 2 tbsp of crunchy peanut butter or 30g walnuts (optional) – you can substitute the nuts for dried cranberries if you prefer

You will need:

  • Minimum of 12 cupcake liners
  • Bun or muffin tin
  • Blender

Method:

  • Preheat the oven to 180 degrees fan/400F/gas mark 6
  • Weigh out all the ingredients before starting – believe me, this is the key to successful baking!
  • Place all the ingredients, except the chocolate chips and walnuts/cranberries, if using, into a blender and blitz until completely smooth – around 3 mins
  • Place the cupcake liners in the muffin tin, then, using a teaspoon, divide the mixture between the cupcakes liners
  • Dot in the chocolate chips and nuts/cranberries (if using)
  • Place in the oven and bake for around 10-12 minutes, then remove form the oven and allow to cool in the tin for 5 mins. Enjoy!

You can keep the brownies in an airtight container and consume within a week. Alternatively, you could wrap each one individually and give to someone special.

 *Recipe adapted from ‘Eat Yourself Healthy’ & ‘Hemsley & Hemsley’ cookbooks*

 _________________________________________________________________________________________________________

 This takes me nicely into the May Day bank holiday weekend

I never really knew why we had an early May bank holiday. I just remember celebrating it as a kid and watching people dancing around the Maypole, but not really understanding what it was all about. Then as an adult, you just see bank holidays as a well needed extra day of the weekend and thank god for the day off! But, I’ve since come to realise that it is a day of unity, togetherness and rebirth, regardless of race and culture, where people come together as one in celebration. Traditionally, people would leave baskets of spring flowers and treats on their neighbours doorsteps. How lovely! International Workers’ Day, also known as ‘Labour Day’ is also traditionally celebrated on this May bank holiday and is a demonstration of the labour movement and its efforts to improve worker rights across the globe.

Why not bake my brownies above and make your own May Day basket with your kids and celebrate it the traditional way?! It’s nice to be kind, you never know just how much a random act of kindness can change someones day.

I wish you all a wonderful May and don’t forget to email me at kate@thedevine.life with any questions you may have regarding nutrition or fitness and I’ll answer on my instagram or in our June edition.

BY KATE DEVINE

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Kate’s Leftover Easter Chocolate Smash!

Kate’s Leftover Easter Chocolate Smash!

Kate’s Leftover Easter Chocolate Smash!

Kate’s Leftover Easter Chocolate Smash!

Hello lovely people, I hope you all had a wonderful chocolate bunny filled Easter and enjoyed a well deserved long weekend of rest and delicious food! 

I just wanted to share a little recipe that I’ve made with my kids, to get rid of the left over Easter egg chocolate that sits in the cupboard calling your name every time you walk past! It’s a chocolate bark smash full of lots of healthy ingredients that the kids will love to add along the way. 

 

Ingredients:

  • 200g of milk chocolate – or dark chocolate – at least 70% organic for a healthier snack alternative 
  • 30g of white chocolate for the topping
  • 50g of dried fruit of your choice e.g. raspberries/cherries/goji berries/cranberries
  • 20g of nuts – crushed in a pestle and mortar e.g. pistachio/walnuts/almonds – you can leave the nuts out if you prefer, just add a different dried fruit 

What you will need:

  • Medium saucepan
  • Glass bowl to rest on the top of the saucepan for melting the chocolate
  • Spatula/mixing spoon
  • Medium size baking tray
  • Parchment paper

Method:

  • Weigh out all ingredients before beginning the following process…
  • Place the chocolate in the bowl, grab the saucepan and fill with cold water approx 200ml 
  • Place the bowl of chocolate on top of the saucepan and heat on a medium to high heat
  • When you notice the chocolate begin to melt, stir continuously with a spatula until smooth 
  • In the meantime, cover the baking tray with parchment paper
  • Once the chocolate has fully melted, pour into the baking tray and spread evenly with a spatula approx half to 1cm thick
  • Add the fruit and nuts, spacing evenly. Push any larger piece into the chocolate so they set properly and place in the fridge for 10 mins
  • Meanwhile, melt the topping chocolate the same way as the milk chocolate 
  • When the 10 mins is up, remove from fridge and using a fork, flick the topping chocolate over the bark chocolate and fruit and nut pieces on the baking tray
  • Return back to the fridge for 30 mins or until fully set
  • When set, remove the parchment paper and smash with a rolling pin into snack size pieces
  • Share with family and friends and enjoy!

I also make this as a snack for myself but use dark chocolate (as mentioned above) and leave out the extra chocolate topping. Store these in an airtight container in the fridge and they will last up to a week, although I doubt they’ll be any left after a few days, they’re that delicious!

Ingredients Facts:

  • Chocolate Some research suggest there may be healthful nutrients belonging to chocolate, including improved immunity, greater longevity and quicker recovery from intense exercise. Dark chocolate without unhealthy additives and sugar have been shown to lower blood pressure, cancer and stroke risk as effectively as antioxidant-rich fruits and vegetables.
  • RaspberriesPacked with antioxidants, potential benefits in regulating metabolism and fighting diseases – contains the antioxidant compound, ellagic acid, which is cancer protective
  • Cherries – Rich in antioxidants, anti-inflammatory and help in the treatment of gout. They also contain melatonin, which helps treat insomnia and encourage good sleep.
  • Cranberries Again, high in antioxidants, helps prevent infections from taking hold in the urinary tract, kidneys, and bladder. Aids digestion by helping to prevent stomach ulcers, helps alleviate heavy periods, stomach upsets, sore throats and laryngitis.
  • Goji BerriesThese berries belong to the nightshade family that includes chilli peppers and tomatoes and are rich in a combination of antioxidant nutrients that benefit cardiovascular health – they contain carotenoids known to boost metabolic processes and promote good sleep and memory.
  • AlmondsGood source of zinc, magnesium, potassium, vitamin E, which supports the brain, cardiovascular and respiratory systems and are rich in cholesterol-lowering monounsaturated fatty acids and help regulate blood sugar levels.
  • Pistachio NutsContain anti-inflammatory properties, high in beta-carotene, oleanolic acid and phytosterols, a type of anti-inflammatory plant hormone associated with improved immune function, lower levels of LDL cholesterol and reduced risk of cancer.
  • Walnuts – Rich source of Alpha-linolenic acid (ALA) and omega-3 fatty acid. ALA helps lower unhealthy cholesterol (LDL) levels and keeps arteries healthy. They contain antioxidants and tocopherols (Vit E complex), helping to reduce the risk of cancer and heart disease and maintain skin and tissue health. They also contain serotonin, a brain chemical that can help lift depression. 

READ MORE FROM KATE HERE

easter egg leftovers
Nutritionist Kate Devine
Easter Eggs Leftover
KATE DEVINE IMAGES ©
written BY KATE DEVINE

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