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Leftover Easter Chocolate BARK Smash!

Leftover Easter Chocolate BARK Smash!

by | Apr 21, 2025 | Food

Leftover Easter Chocolate BARK 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.
  • Raspberries – Packed 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 Berries – These 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.
  • Almonds – Good 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 Nuts – Contain 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 ©
Shayne Ward and Sophie Austin
written BY KATE DEVINE

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The perfect healthy pancakes

The perfect healthy pancakes

by | Mar 4, 2025 | Food

Kate’s Perfect Healthy Pancakes

The ‘Perfect’ Healthy Pancakes

Here’s an easy, fun and healthy pancake recipe (or even a morning breakfast recipe) to try with your kids…

I have added a brief summary of some of the amazing nutritional benefits each ingredient has!

Maybe you can share with your kids, what all the different foods they are helping you prepare, can do for our bodies?

Happy cooking!

Pancakes
Official Dad Bag

Makes 8 pancakes

 Ingredients:

  •  2 ripe bananas, peeled – Bananas are rich in potassium which is essential for maintaining healthy blood pressure and helps strengthen bones – they are natural antacids, and contains slow release sugars to help maintain a balanced blood glucose level
  • 100g quinoa flakes – Quinoa is highly regarded as nature’s most complete plant food as it contains amino acids, enzymes, vitamins and minerals, fibre, anti-oxidants and phytonutrients – it is also high in protein and naturally gluten free
  • 180ml of nut milk – Almond/coconut etc or milk of your choice – rich in beneficial fats
  • 1 organic egg – contains protein, omega-3 fats, high in vitamins, zinc, magnesium, calcium and dietary cholesterol (good cholesterol)
  • 1 tsp vanilla extract – Vanilla extract is a powerful anti-oxidant, has antibacterial and anti-inflammatory properties and helps improve mental health
  • 2 tsp ground cinnamon – Cinnamon is a digestive aid that helps reduce the risk of heart disease and diabetes – it is also a first-class antiseptic that can help fight bacteria, viruses and fungal infections – it is rich in anti-oxidants, which gives it a mild analgesic and anti-inflammatory effect
  • 1.5 tsp baking powder – while baking powder contains few vitamins and minerals, it still plays a role in maintaining healthy teeth, bones and nails
  • Small pinch of Pink Himalayan salt – contains more than 80 minerals including potassium, iron and calcium which aid the bodies natural detoxification process and promote the removal of bacteria
  • 2 tsps organic maple syrup – sweeter than sugar so a little goes a long way – it is nutrient rich and full of minerals
  • 1.5-2 tbsp coconut oil – high in healthy fats – medium chain triglycerides (MCTs) – which can help lower risk of heart disease and help with weight management by reducing appetite, boosting metabolism, and increasing activity of fat burning cells

 

Topping options:

  • 100g mixed berries/spoonful of Greek yoghurt/coconut yoghurt/crushed pistachios/drizzle of maple syrup
  • 2 apples, grated/sprinkling of ground cinnamon/spoonful of toasted flaked almonds

 

Method:

  • Place all ingredients for the pancakes (except oil) in a blender and whizz for around 30 seconds – alternatively, mash bananas with a fork and mix in a jug with remaining ingredients
  • Melt the oil in a large frying pan on a high heat
  • Spoon about 3 tbsp of the batter into the pan and circle about 1cm thick and 8cm wide. Repeat to make more pancakes, depending on the size of the pan
  • Reduce the heat to medium and leave the pancakes to set for round 1 min. When they start to bubble, flip each one over and cook for 1 min on the other side
  • Remove from the pan and repeat with the rest of the batter. Use a little more oil each time until you’ve made 8 pancakes (you do not have to eat them all, they can be kept in the fridge for 2 days, or frozen – pop them in the oven or fry in a pan to reheat)
  • Serve as is, add toppings recommended above or toppings of your choice.

written BY KATE DEVINE

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HEALTHY HALLOWEEN PLATTER BY KATE DEVINE

HEALTHY HALLOWEEN PLATTER BY KATE DEVINE

by | Sep 30, 2024 | Edition 7, Food

HEALTHY HALLOWEEN PLATTER BY KATE DEVINE

Healthy Halloween platter and October Wellness 

Shayne Ward and Sophie Austin

It’s Halloween month! I’m already stocking up on decorations and costumes for the younger boys (the oldest is too cool for school these days and would definitely not wear a halloween costume) and thinking about what food to prepare, of course!  

I’ve been working on some healthy, scary, fun ideas and the winner, with my kids, was a Halloween sharing platter. It’s basically lots of snacks all placed creatively on a platter and decorated for the occasion. Here’s a few ideas, should you wish to create your own!

Things you’ll need:

  • Halloween cookie cutters – I got mine from Amazon or I have noticed them in the baking isles at supermarkets at the moment
  • Edible eyes – as above
  • White cooking chocolate
  • Small marshmallows like what you’d have in hot chocolate
  • Drinking straws – two sizes
  • The rest of the things are basic cupboard/fridge staples
  • Pesky Pumpkins – made from whole, peeled tangerine with a small piece of celery for the stem
  • Strawberry Yummy Mummies – whole strawberries including stem, with melted white chocolate drizzled using a fork to create the bandages and an edible eye in the centre – keep in the fridge until ready to use
  • Monstrous Mouths – using an apple, cut into four equal quarters, remove the core and slice evenly to create ‘lips’, spread with soft nut butter on one side of each slice and put in pairs to use as top and bottom lips. Add small white marshmallows to one piece using the nut butter to stick to and place the other on top. Put out last as they tend to brown quickly
  • Boo Bananas – use 2 bananas, cut in half and slice down the centre to make 4 banana ghosts. Using a knife, cut out small triangle shape around the straight edge to make the bottom of the ghost. Add two chocolate chips for eyes on each piece. Put out last as they tend to brown quickly
  • Creaking Coffin Pittas – using the coffin cutter, cut out as many coffin shapes as required and lightly toast – I paired with hummus/guacamole to dip and placed the edible eye on top
  • Creepy Cucumber Skulls – cut the cucumber into discs, using the bigger of the straws poke out the eye holes and use the smaller for the nostril holes. Using a knife, cut a small semi circle from the sides on the nostrils to the chin to create a skull shape
  • Crustless Spooky Sandwiches – Make a sandwich with a filling of your choice, cut out different shapes using the cookie cutters to make different Halloween themed creations
  • Boiled Bat Cheese – Using the bat cutter, press into hard cheese slices
  • Edible Evil Eggs – Hard boil as many eggs as necessary, wait to cool and remove the shell. Cut in half, lengthways and use black olives, sliced into small triangular pieces as the eyes.

I hope you have fun creating Halloween goodies with your families and don’t forget to tag @the.devine.life and @broodmagazine if you post any pics on social media. We love seeing all your creations!

Happy Halloween!!

      Halloween Foods by Kate Devine
      Kate Devine's Kids tucking into a healthy halloween platter
      written BY KATE DEVINE

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      Simple Ways to Keep Your Brain Sharp Every Day

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      Spring Healthy Foods: getting the most out of the season’s natural produce.

      Spring Healthy Foods: getting the most out of the season’s natural produce.

      by | Mar 30, 2024 | Edition 10, Featured, Food

      Spring Healthy Foods: getting the most out of the season’s natural produce.

      Spring Healthy Foods: getting the most out of this season’s natural produce.

      By Kate Devine

      Spring has (nearly) sprung and that means a change in some foods that we should eat to keep us healthy throughout this new season. When foods are in season, obviously they taste better due to being richer in vitamins and minerals, but eating seasonal foods is also more sustainable as they are relevant to your geographical area and therefore require less travel, packaging and storing, while supporting small farmers and the local economy. Growing and consuming crops seasonally not only guarantees flavourful and nutritious produce, but promotes a varied diet and allows the environment to cycle through its natural resources and seasons like it would without human intervention.

      I’m pretty sure we’ve all heard of the tomato shortage that’s swept the nation recently? Or as I noticed on a news app the other day, ‘Salad crisis to hit Britain!’. WOW, no wonder we all panic bought toilet rolls in the pandemic! Well, rest assure, it’s only due to the unexpected weather conditions abroad, therefore the fruit and veg that gets imported hasn’t grown as it should. I’ve read that things will return to ‘normal’ within 6-8 weeks so no need to panic people!

      Here’s a list of some of the foods, and their amazing properties, that are in season during Spring:

      Apple – help balance blood sugar levels, strengthen bones, lower cholesterol and provide relief from constipation and diarrhoea
      Artichoke – help balance blood sugar levels, lower cholesterol, aid the digestion of fat and has a mild laxative and diuretic
      Asparagus – help strengthen the immune system, keeps blood vessels supple, removes energy-draining toxins and has a mild laxative action
      Beetroot – Has a liver-cleaning action, lowers the risk of heart attack, improves blood oxygen uptake and has an anti-diabetic effect
      Broccoli – promotes collagen synthesis, strengthens the immune system, promotes prostate health and protects eye health – make sure to eat the leaves as they contain the most beta-carotene
      Cabbage – helps heal ulcers, supports healthy liver function, fights free-radical damage to skin
      Carrots – help lower cholesterol, powerful antioxidant, aids digestion and feeling of fullness and helps maintain good eyesight
      Chicory – promotes healthy digestive tract, removes toxins from the blood, natural sedative properties and has a mild diuretic action
      Leeks – feed the good gut bacteria, helps lower cholesterol, powerful antibiotic action and have a gentle diuretic and laxative
      Parsnip – helps lower cholesterol levels, contain anti-inflammatory and anti-fungal properties, boosts your immune system and aids digestion
      Purple Sprouting Broccoli – contains more antioxidants than green varieties but more prone to nutrient loss when cooking
      Radishes – help lower blood pressure, supports healthy liver function, treats congestion and inflammation
      Rhubarb – helps strengthen bones, protects against neurological-degeneration, lowers cholesterol and helps protect eye health
      Spring Onions – feed the good gut bacteria, helps lower cholesterol, powerful antibiotic action and contains immunity-boosting sulphur compounds
      Watercress – contains anti-cancer substances, aids digestion, promotes clear skin

      Try to include these foods in your diet as much as possible over the next few months to ensure you and your family are getting the most out of this seasons natural produce.

      To find the best quality products check Ocado at Latest Deals

      Shayne Ward and Sophie Austin
      written BY KATE DEVINE

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      Simple Ways to Keep Your Brain Sharp Every Day

      by | May 19, 2025 | ,

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      Improve your Mood with your Food

      Improve your Mood with your Food

      by | Oct 5, 2023 | Balance, Food

      Improve your Mood with your Food

      October, the month of spookiness and seasonal changes.

      I can’t tell you how many time I’ve discussed the weather with clients over the past month. A strange sentence to begin with, I know, but bear with…

      There’s been a definite shift in temperature and autumnal days are getting more and more. Thankfully, these include crisp, sunny days but so far, there’s been more rainy and dull days. This is the reason why I wanted to quickly discuss something that has been cropping up a lot in my clinic recently…Seasonal Affective Disorder or SAD.

      SAD is a hormonal imbalance between melatonin and serotonin; due to the reduced amount of time we spend outside during the colder months. It affects approximately 2 million people just in the UK alone and is predominantly more common in women than men.

      As the days begin dark and draw to a close earlier and earlier, you may find yourself feeling a bit ‘meh’ more than usual. Here’s the sciencey bit – a small gland in the brain called the pineal gland, produces more of the hormone melatonin during the winter months, which regulates glandular function and makes us feel more sleepy. Serotonin, Melatonin’s counterpart, is known as the ‘happy hormone’ and is secreted during daylight exposure. Therefore, the less daylight, the less serotonin and the more out of balance the two become.

      Symptoms may include:

      • Low mood
      • Appetite increase/food cravings – when there is insufficient daylight available, the body will try and boost its serotonin levels by craving sugary, starchy carbohydrates and fatty foods
      • Low energy
      • Irritability
      • Difficulty concentrating
      • Low libido
      • Depression
      • PMS-type symptoms
      • Increased desire to sleep – sleepy during the day but unable to sleep at night
      • Increased feeling of ‘feeling useless’
      KATE DEVINE. IMAGE © TOM PITFIELD PHOTOGRAPHY

      I always recommend to my clients to try to get outside as much as possible; for a walk/exercise, enjoy your down time by sitting reading a book outside/drinking a mug of something warm, gardening, walking your dog/cat (that’s a thing, right?). It doesn’t have to be anything too overwhelming, but getting that exposure to natural daylight will help to keep a balance between the sleepy and happy hormones!

      Light therapy is another good way of balancing those hormones for those times when you can’t get outside. A light therapy box or lamp mimics outdoor light. It is composed of fluorescent lights on a metal reflective base with a plastic screen on top to diffuse the light and filter out harmful UV rays. All you have to do is sit in front of it, close enough so that your eyes and skin can absorb the light (follow the manufacturers instructions as they all differ slightly). The machine gives off a bright light that simulates outdoor sunshine, therefore boosting serotonin, melatonin and vitamin D, as well as other beneficial effects. You can find them at www.lumie.com or Amazon but make sure it has no less than 10,000 lux.

      Supplementation of Vitamin D (especially D3) is a must as well, for the same reason as above – lack of sunlight exposure on the skin. Vitamin D is responsible for the absorption of calcium and phosphorus; both are critical for building bone and maintaining teeth and muscle health. It can also help reduce cancer cell growth, help control infections and reduce inflammation. It is naturally present in only a few foods like the flesh of fatty fish and in smaller amounts in egg yolk and beef liver; but added to some foods like fortified cereals, orange juice, dairy & non-dairy milks.

      I would recommend to supplement during the months of October to March as these are the months we are likely to spend less time outdoors. The Recommended Dietary Allowance (RDA) for vitamin D supplementation for adults is between 800IU-1000IU per day and babies and children between 400IU-600IU per day, with the Tolerable Upper Intake Level (UL) for adults and children age 9 and over is 4000IU per day.

      Avoiding/reducing intake of certain foods and drinks can help alleviate SAD symptoms, such as:

      • Caffeine – coffee, black tea, fizzy drinks/energy drinks
      • Sugary and starchy carbohydrates – chocolate/sweets/processed foods
      • Alcohol – it lowers brain levels of serotonin (happy hormone) so reduce and limit

      Friendly foods to incorporate into your daily diet to help alleviate SAD symptoms would be:

      • Serotonin-boosting foods – poultry (chicken/turkey,) cottage cheese, eggs, spinach, soy, bananas
      • Omega 3 brain-boosting foods – oily fish (salmon/sardines), nuts, seeds, avocado
      • Fibre-rich foods – beans (canellini/kidney), lentils, broccoli, sweet potatoes, bright colour fruits and vegetables
      • B Vitamin foods – liver, poultry, seafood, dairy products (milk, cheese), leafy greens, eggs, legumes (beans/peas/lentils/chickpeas)
      Shayne Ward and Sophie Austin
      written BY KATE DEVINE

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