Ri Ri's Pancakes Three Ways

Pancake Tuesday is soon approaching and in case it hasn't become quiet obvious just yet I LOVE PANCAKES.I always have a craving at the weekends for a beautiful stack of 'Yumminess' and often fail to find cafes or restaurants in my area that even make pancakes or in the case that they do, they just don't hit the spot for me.

So of course I have taken it upon myself to try and perfect some recipes. I love experimenting with flavors and toppings. However I still appreciate the classics.

Weather you are gluten intolerant or vegan, there will always be a pancake recipe that is just right for you.

Once you have the pancake recipe down to a tee the most exciting task is creating the perfect filling. I love experimenting with nutella, berries, bananas and peanut butter of course.

BANANA OAT PANCAKES

These easy flourless and sugar free pancakes are filling, fluffy and can be made in minutes for the perfect breakfast. ( recipe serves 2)

• 2 bananas
• 2 eggs 
• 100g of rolled oats 
• 100ml of almond milk 

• In a blender add peeled bananas, eggs, oats and milk
• Blend until mixture is smooth as you want and allow it to stand for 10 minutes 
• Heat a non stick frying pan on a medium heat
• Fry spoonfuls of the batter in coconut oil until golden brown on both sides 
• Serve with your selection of toppings 

BLUEBERRY OAT PANCAKES 

I love blueberries, they are sweet, good for the brain and skin and are perfect to make pancakes that little bit extra special. (recipe serves 2)

• 1 banana 
• 1 egg 
• 100g of rolled oats 
• 1 pot of Glenisk blueberry protein yogurt (100g) 
• 75g of fresh blueberries plus more for serving 

• In a blender add peeled banana, eggs, oats and yogurt. 
• Blend until the mixture is as smooth as you want it and allow to stand for 10 minutes 
• Heat a non stick frying pan on a medium heat 
• Place a spoon of the batter on the pan and place blueberries within the batter. 
• Fry the batter on both sides until golden brown 
• Serve with your selection of topping 

Of course either of the above recipes can be gluten free if you substitute the rolled oats for a gluten free roll oats option. However those who would prefer a gluten free recipe that is oat free I have of course got you covered. 

GLUTEN FREE, DAIRY FREE, EGG FREE PANCAKES 

For those of you who are gluten intolerant or vegan I have you covered with this Quinoa Pancake recipe. (recipe serves 2)

• 100ml of almond milk 
• 50g of uncooked quinoa
• 2 tablespoons of chia seeds 
• 6 tablespoons of water 
• 1 tablespoon of cinnamon 
• 1/2 tablespoon of baking powder 
• 1 tablespoon of honey 

• Begin by cooking the quinoa. Add to a pot of water. 1 part quinoa to 1.25 oart water will give you the perfect texture. Simmer until the water is fully absorbed and set aside to cool.
• Now time to prepare the chia eggs. Grind the chia seeds or you can used the milled version if you prefer. add to the water and leave for 10 minutes after mixing 
• In a blender grind the quinoa down to a flour form. add the baking powder and cinnamon and blend. 
• To this mixture add the almond milk and the chia mixture and mix.
• Place a spoonful of batter on the pan and fry with coconut oil until golden brown on both sides. 
• Serve with you choice of toppings 

So there you have it. Three pancake recipes to try this pancake day. I like to use toppings such as berries, bananas, honey, chia seeds, quinola, glenisks protein yogurt, nutella, and of course some merdian peanut butter. However don't be afraid to experiment with your own toppings. 

Hope you all have a HAPPY PANCAKE TUESDAY!

Until next time.

Riadh X 

25 Tiny Things to Tell your 25 Year Old Self

1. Everyone is fighting a battle you now nothing about
2. Your parents only want what is best for you 
3. You are not as alone as you may think you are 
4. You're allowed to quit a job you hate 
5. Travel while you are young
6. Trust your instinct 
7. Crying doesn't make you weak
8. You may have a quarter life crisis one of these days but I promise you will survive it
9. Know your worth
10. Take you own advice 
11. Being kind goes a long way 
12. In 5 years time you would be sad if your life was the exact same so do not be afraid of change
13. If you mess up come clean and tell the truth
14. Your dream career may not be the thing that you are going to do for the rest of your life 
15. You have to work for what you want, its not going to just come to you
16. Don't let anyone tell you that you cannot do something
17. If you love someone, tell them 
18. Heartbreak happens universally and despite how you feel it will not kill you.
19. You are allowed to feel lost 
20. Mental health is real
21. Make mistakes and learn from them 
22. How you see yourself is so important 
23. Beauty shines from within 
24. Don't take anyone for granted 
25. Surround yourself with people who make you feel good and do not tear you down 

Until next time

Riadh X 

Chia from Protein Balls to Puddings

So when most of you hear the Chia you think of the word Superfood Am I right? Well I for one am not am not a fan of the word. Particularly because there is a big hype along with a big price tag for something that may not be good for you or even taste the nicest. So obviously I am always a bit hesitant to jump on the band wagon when it comes to these foods so I always research them fully. 
However Chia Seeds are something that I am fully on board with and have been for a number of years now.

And you know what? 
They ARE tasty little creatures. And have become a big part of my life in the last couple of years. Combined with their nutritional credentials they are actually worth while have around. 

So I thought id share some Chia facts and recipes with you today. 

NUTRITIONAL CONTENT
Look at the back of your chia packet and it says it all. These tiny little creatures are made up of protein, dietary fibre and fat. They also contain lots of minerals including calcium, iron, magnesium and phosphorous. About a fifth of the fibre is soluble with will promote a healthy digestive systems by feeding the good microbes in your gut.

DIFFERENCES

Chia seeds come in different forms including whole chia seeds, milled chia and seed oil. My personal favorite is the whole chia as I feel like they make me feel fuller for longer. Although I do of course have great time for the Chia Bia mixes! Chia and Blueberry mix is definitely my go to but then again give me anything with blueberries and you have me sold. I've also had both black and white chia however to be honest I don't detect much difference.

BENEFITS 

Antioxidants: 
Chia seeds are high in antioxidants which helps to protect the delicate fats in the seeds. 

Most Carbs are Fibre:
Almost all of the carbohydrates in chia seeds are fibre. This means that they will absorb around 10 times their weight in water. Fibre feeds the friendly bacteria in your gut.

High in Protein:
By weight chia seeds are about 14% protein, which for any plant based food is considered high. Protein is needed in the body to build and repair cells.

Omega 3 Fatty Acids:
Like flax seeds these little super seeds are high in Omega 3s. In fact they contain more than salmon gram for gram. However most of these are the ALA(Alpha Linolenic Acid). This needs to be converted in the human body and we are not  as good as converting this as we are for other types of fatty acids so make sure to still eat your fish.


CHIA SEED PUDDINGS 
You may have heard of Chia Seed Puddings lately as they are all the rage. Weather its a christmas inspired spice pudding or a fruit based one they are just as tasty. Here is one of my own recipes which is my favorite, however don't be afraid to put your own spin on it.

Raspberry and Banana Chia Pudding Recipe:

• 1 whole ripe banana 
• 100 grams of raspberries 
• 3 tablespoons of chia seeds 
• 3 tablespoons of rolled oats 
• 250ml of almond milk 

Note: this recipe serves 1-2 people. additional raspberries and seeds may be added to the top 

Mash the banana and raspberries well. Put them into a jar or bowl and add the rest of the ingredients. Stir and refrigerate for a few hours or overnight.

PROTEIN BALLS

Protein balls have become more and more popular as everyone jumps on the healthy bandwagon. They are even more appealing when they are raw but tasty and take little time to prepare. Below is one of my recipes that are super easy to make for an on the go snack 

Raw Protein Chia Ball Recipe:

• 1/2 cup of almond butter
• 2 tablespoon of coconut flakes 
• 1 cup of rolled oats 
• 3 tablespoons of chia seeds 
• 1 tablespoon of pumpkin seeds 
• 1 teaspoon of pure vanilla extract 

This recipe is as easy as throwing all the ingredients into a bowl, mixing and then rolling into 8-12 balls depending on how big or small you want them. Store in the refrigerator for up to one week.

So whether you try some in your morning smoothie, explore a chia pudding or even sprinkle on top of your morning omelette these little gems can increase your protein intake while giving you major health benefits. 

It is recommended that adults eat no more than 20 grams of chia per day.


Thank you for reading.
Until next time,

Riadh X 

Living with Anxiety

Can you even begin to conquer those demons that live inside if you do not know anything about them? Or can you be compassionate to one of your loved ones if you think they are making a big deal over something so small?

Understanding anxiety can be hard, especially if you are the one with the cloud over your head.

For as long as I can remember I have been a worrier. I remember back in primary school in 2nd class I got myself so worked up over getting only 5 out of 10 questions right in a book that I was supposed to read. Obviously I didn't finish the book, but the worry of telling my parents for days left me in hospital with swollen glands in my stomach. It sounds so silly now but I bet the things I worry about in my day to day life at the minute will sound silly also in years to come.

It can be hard to function normally and those who suffer probably feel at a complete loss.Lets look at some of the facts. 

FACTS ABOUT ANXIETY 

There are 7 types of anxiety disorders. These include Social anxiety disorder, Post Traumatic Stress disorder, Panic Disorder with or without Agoraphobia, Separation Anxiety, Obsessive Compulsive Disorder,  Specific Phobia and Generalized Anxiety Disorder.

Often we will find that multiple types can occur as once, along with other mental disorders such as depression. But the disorders are not uncommon and according to surveys 1 in 4 people will experience some sort of anxiety disorder in their life time. 

I UNDERSTAND 

Everyone is different and experiences different types of anxiety. So I cannot say or feel what each person is feeling. However I know what its like to have no power over your thoughts, mind and life. Its hard to accept compliments, or make decisions easily because your mind may over analyse. 

Most will be well aware what you are living with and may not need to see a doctor. I was quiet aware from an early age and as I grew older trying to ward off the panic attacks is what really made a light spark. You may feel like nothing is safe and nothing is certain. 

At different stages of life its really interesting to watch how it can evolve over your years. As the world becomes more clear and evolves around you. You may be a child with a type of anxiety that gives you night terrors or irrational fears. Or on the other hand you could be an adult who suffers from panic attacks and being in social situations. Neither is less real than the other. 

Being stressed isn't the same as having anxiety. 

5 THINGS TO TRY 

1.Get Busy 

Believe me I know its easier said than done but go for a run, clean your room or even go window shopping. the simple motion of moving your body will help your mind travel with you from your deliberating thoughts. 

2.Ask for help

Do not be afraid to ask for help. Know which friend or family member that you can call or text at any time. Just hearing someone calming voice can really save you from that panic attack. Also consider some professional help if you think that is what you need.  

3. Slow Down

You have power over you mind. Slow your thoughts down and ask yourself to take them captive. Your mind is a muscle you can train so slow your motions down and flex it. 

4.Repeat a go to phrase

Have something that will speak the truth to you. Like a mantra. You only have to get through that moment in time on this day. 'This will not last' and 'One day at a time' would be some of my go tos. 

5. Breathe 

Remember to breathe. Sometimes we hold our breath for too long and we don't notice. In the case of panic attacks there are some great breathing techniques out there that work wonders. Practice your breathing skills when you feel as normal as possible so you can have them down to a T when you need them most. 

Have you faced anxiety? What helps you get over your fear? What tips do you have to control it? 

Feel free to share.

Until next time. 

Riadh X 

Bodyfuel. The mobile food business making a difference

Bodyfuel. The mobile food business making a difference

I always felt living in Donegal that it lacked the food businesses for healthy, wholesome food that most other counties had jumped on board with. 

As these have rapidly grown in Letterkenny Co. Donegal recently with places such as Wholegreens and Florence Food Co. Donegal may have just seen one of the best food business yet. 

It was always hard to find places to eat for lunch and breakfast that would fit into my healthy lifestyle however Bodyfuel have literally nailed it on the head. 

Daniel and Amanda Thompson seen a huge niche in the market and set out on a wholesome and healthy journey to provide nourishing food for active and health conscious people. 

This mobile street food trailer primarily based in Stranorlar Co. Donegal focuses on bringing the customer healthy and wholesome breakfast and lunch. You can get everything from blueberry pancakes for breakfast to chilli tacos for lunch. 

My personal favourite is the butternut squash soup. I'm normally not a soup person however this soup slipped right down my throat and into my heart. 

What is also unique about this mobile venture is that the menus change regularly so there's nearly always something new to try. 

 

One of the most appealing factors is Daniel and Amanda. With a positive attitude rain, hail or shine this couple make it ten times more appealing. Such welcoming service and a strong passion for what they do. I couldn't fault them. 

"Exactly what you want when you are out and about. Tasty, wholesome, moreish, guilt free food. Wish you all the best with the company. Looking forward to seeing you along the Wild Atlantic Way for more of that yummy food". 

-Ashleigh Sweeney 

"Love what you do...Fantastic food, Fantastic brand, Fantastic people... Keep it up"

- Darragh Tomas Mac Amhlaoibh

"That fruit bowl was so colourful I actually lost it in the studio, thought I was going nuts? Seriously, found it on my colourful work bench and it tasted great. Felt super healthy all day! See you tomorrow to refuel " 

-Edel Mac Bride 

So what are you waiting for? Stop in on your way to work for a breakfast that will fuel your day. Or even stop by for a coffee. I promise you won't be disappointed. 

Opening hours: 

Monday:         07:00-12:00

Tuesday:         11:00-15:00

Wednesday:   07:00-12:00

Thursday:       11:00-15:00

Friday:            07:00-14:00

Saturday and Sunday closed. 

Main Street Stranorlar 

Until next time.

Riadh X 

5 Morning Rituals to Set your Mind for a Positive Day

5 Morning Rituals to Set your Mind for a Positive Day

Most of us start our day off by hitting that snooze button continually until the very last minute when we realize if we don't wake now we are going to be super late. This attitude will then hang over you for the rest of the day as you drag yourself to and from all the things on your to do list for the day. But imagine having a nice morning ritual that set your mind up for a more positive day. Sounds more appealing doesn't it? 

It makes lots of sense that a good morning routine will rub off on the rest of the day doesn't it? I think about people who sip tea in the morning, do a yoga class or even gaze out the window at the scenery whilst listening to some relaxing music before work. These are always the more organized and grounded people but it's not that hard to become one. 

Here are some helpful tips to set yourself to a positive mind frame every morning so you can make the most of your day. 

1. Wake up on time or even early. 

Those extra few minutes in bed may seem like a great idea at the time but before you know it you have hit that snooze button 5 to ten times and you have 7 minutes to get ready. The horror and panic sets in as you scramble around the house looking for your purse and keys which you probably won't be able to find. When you finally make it out the door you are a stressed and sweaty mess where odd socks and havnt had time for your morning caffeine. 

Reduce your stress by not hitting that snooze button! Just get up, you'll have time to get ready properly and you will feel much better than you took the time to plan your outfit. 

2. Don't look at your phone 

Let's face it! This generation of people are addicted to our mobiles and this is mostly because of social media. Social media can be a very negative place sometimes and that's why you don't need most of what's posted online flowing through your mind first thing in the morning especially when you are trying to be more positive. 

Sure it's all not negative like pictures or your friends, funny you tube videos and beatific scenic Instagram photos. However it's also filled with horrid news, celebrity rants and most of all body degrading posts. So do yourself a favour and leave your phone down in the morning. Even buy a good one fashioned alarm clock to avoid going on snap chat first thing to catch up on everyone's stories! 

3. Meditate 

You are probably going to want to replace looking at your phone with something else in the mornings. 

A meditation routine that had you focusing on your mindfulness and breathing technique is an excellent way to start your day. This is an incredible practice that will reduce stress and set your mind up for a positive day. If you don't know how to mediate there are plenty of apps out there to teach you. So don't be afraid to try it. The mindfullness app: meditation for everyone is a great starter! 

4.Move your body 

Weather this is doing some morning stretches, running outside or taking the dog for a walk, take the time to get your body moving the the mornings. 

Streching is very beneficial to the body. Going through the motions of a yoga routine slowly wakes up the mind and warms up the body. However yoga isn't for everyone. You can find ten minute stretch routines on you tube. 

Streching can improve your posture and increase your blood flow.

A short jog in the morning is another way to clear your cluttered thoughts and set up for a positive day ahead. While running your body releases chemicals which help increase your mood. As well as that there are many benefits of running which include the strengthening of your lungs and broncoli and increasing your bone density. 

• “Our hearts and souls are connected to our bodies and they love to be stretched, cherished, nourished and loved,” Christiansen said. 
• 5. Eat breakfast and Hydrate 

When your on a working schedule it can be easy to grab and banana and a travel mug of tea for your morning breakfast. 

However really taking the time to eat a nutriousing breakfast will make you happier and set you on a positive mind frame first thing in the morning. 

Everyone knows that breakfast is the most important meal of the day, so why not turn yours into a ritual? Don’t eat a piece of toast and marmalade as you hurry out the door. Why not make yourself an omelette or blueberry pancakes and sit at the table and really enjoy the meal. If you love coffee, take the time to make yourself a mug of the good stuff. Then enjoy it. 

Everyone knows the health benefits of drinking water. According to a Dr. DAvid Duizer drinking a glass of water is incredibly beneficial in the morning: “Without starting your day with adequate water intake we are likely to remain dehydrated for the rest of the day"

Whatever morning ritual you decide to do, make it a habit. Do it every day. Set up a routine. This is the key to a successful morning ritual to keep a positive mind frame and set you up for the day in all the right ways. 

Until next time

Riadh 

X 

Five Best Irish Food Brands to Try

Five best Irish food brands to try


1. The Foods of Athenry


This company is an enthusiastic farm family run buisness. In 2004 the family sold their cows and the bakery moved into the new empty milking parlour. Thus The Foods of Athenry was born

The the products made by this irish company contain no preservatives, additives or hydrogenated fats and come with taste guaranteed.
All the gluten free products are registered with the Irish Coeliac Society.
Amazingly this company has won 39 taste awards in the last six years. if you havnt tired there products yet you need to jump on the band wagon.

The Cookie Shots in particular hold a special place in my heart.


Products 

• gluten free bars 
• gluten free cakes 
• gluten free breakfast cereals 
• gluten free cookies 

2. Stript Snacks 



This Irish company uses 100% prime beef and air dry it to perfection. It maximizes quality, flavour and nutrients to bring us the best snack.
these products have no artificial colouring, preservatives or curing agents added. They literally have 'STRIPT' all the bad stuff out leaving the customer with a gluten free, MSG free snack that only uses natural ingredients.
These mean products are high in protein, low in fat and packed with essential nutrients for growth and repair.
They are paleo friendly, gluten free and contain no added sugar.

Products  

• chilli biltong 
• black pepper biltong 

These bad boys are perfect for gym goers, or people who want to increase their protein intake. 

Each packet contains a whopping 16g of protein. 

3.Nua Naturals 





This health food business is situated at the edge of the rapidly growing global trends of the the health and wellness to include Raw Foods, Lactose Free and Vegan.
This Galway based company have been nominated for many awards and were finalist for both The love of Dublin Awards 2014 and Blueface 2012.

Products 

• cacao powder 
• bee pollen 
• cacao paste 
• cacao nibs 
• chia seeds 
• coconut flour 
• coconut oil 
• goji berries 
• spicy hot chocolate 
• hemp protein 
• hemp seeds 
• matcha latte 
• maca powder 

This company supplies pretty much every healthy food that you have ever heard of! From healthy hot chocolate mixers to coconut flour for baking delicious healthy treats. It really is a no brainer and a must try food brand. Now if only they did healthy marshmallows and cream. That would definitely be a winner. 

4. Natasha's Living Foods 

Natasha Czopor vision became a reality while she was training as a raw chef in 2007. Since this she set up her own company of healthy and delicious food right from her very out kitchen. Her Dublin based company makes beautifully
natural, healthy and delicious food for the world which make unhealthy snacking a thing of the past. 
Natasha’s Living Food is now an award winning business 
with five full and part-time staff in the factory. 

Products 

Natasha’s Snack Ranges FREE FROM Wheat, Dairy, Egg, Soya, and Refined Sugar. 
 

✔️Natasha's clusters 

✔️Natasha’s kale crunchies 

✔️Mayan love raw cacao spread 

✔️Natasha’s slices 

✔️Natasha's raw desert pots 

✔️Raw fudge collection 

I think you will all agree that we need a treat every now and then so look no further. The products may be slightly expensive but it's due to the high quality of raw and organic ingredients used.My Recommendation would be the mixed berry cashew cream cake and the cacao & coconut slice. Little pieces of heaven! 

 
5. Wyldsson

Snacking on the go should be easy and this company make it so! These pro mix tubes allow you to have a healthy snack close to your hand whenever you are. The packaging is pretty impressive with tubes ideal for your pocket, desk or handbag. 

Dave McGeady is the man behind the Irish start-up which is putting good food into the bags of the world’s top golfers. 

Products 

✔️ Pro Mix tubes 

✔️ Nut Butters 

✔️Overnight Oats

✔️ Coffee

✔️ Coconut Oil 

✔️ Coconut and Almond flour 

Their peanut and seed butter with belgian chocolate chips has to be tried to be believed. Is hard not to eat it with a spoon on the sofa! 

I am all about supporting Irish businesses as its good for the economy and honestly there is no reason not to try these as any one of them will not disappoint your taste buds believe me! Let me know what you think. 

Until next time 

Riadh X