Erika Doolan Nutrition Ireland:

Erika Doolan Nutrition Ireland:

Pumpkin Butter - A Fragrant, Spicy Topping / Dip For Snacking On With Oatcakes, Buckwheat Pancakes or Ryvita Crackers

Ingredients:

2 cups pumpkin puree or 1 can (16 ounces)

1/2 cup light agave nectar or honey 

1/4 cup water

1 teaspoon ground cinnamon

1/2 teaspoon grated nutmeg

1/2 teaspoon powdered ginger

1/8 teaspoon ground cloves

Pinch of sea salt

How Do I Make It? So Easy!

Combine the pumpkin, agave nectar or honey, water, cinnamon, nutmeg, ginger, cloves and pinch of sea salt into a saucepan. Cook, uncovered, over very low heat for 1 hour, or until very thick, stirring often. When thick, pour into a pint jar. Cover and refrigerate. Use within 1 month.

Tips:

You may bake the pumpkin mixture in a 180C oven, uncovered, for 1 hour, or until very thick, stirring every 15 minutes.

You may want to store pumpkin butter into scalded jars.

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

email: erika@rusticstone.ie

Erika Doolan Nutrition Ireland: Vegan Cashew Cream Recipe

Erika Doolan Nutrition Ireland: Vegan Cashew Cream Recipe: Ingredients: 1 cup raw cashews 2 cups of filtered pear or apple juice 2 Tbsp of melted coconut oil 2 tbsp agave syrup ½ vanilla pod Di...

Vegan Cashew Cream Recipe

Ingredients:

• 1 cup raw cashews
• 2 cups of filtered pear or apple juice
• 2 Tbsp of melted coconut oil
• 2 tbsp agave syrup
• ½ vanilla pod

Directions:

• Bring the cashews and juice to a boil, then reduce heat and simmer until the cashews soften (5 - 10 minutes)
• Cover, and leave to cool for a couple of hours, or overnight in the fridge
• Drain the cashews, reserving the liquid
• Blend the cashews with the oil and vanilla, adding a small amount of the reserved juice as needed to help things along. Use as little liquid as possible - the cream should be thick

• Add the agave syrup gradually, testing until it has the right amount sweetness for you
• Using a spatula, transfer the cream from the blender to a covered storage container, and refrigerate.

Erika Doolan Nutrition Ireland

Rustic Stone - Nutritionist

erika@rusticstone.ie

Did You Know Dark Chocolate Is Good For You? It Is Packed With Antioxidants And Can Improve Your Health!!

Dark chocolate is made from plants and has far more antioxidants than any other chocolate, infact milk and white chocolate are bad for your health. Dark chocolate has 65 percent or a higher cocoa content. Always buy pure dark chocolate or dark chocolate with nuts or with orange peel.  Avoid anything with caramel, nougat or other sugary fillings. These fillings just add more sugar and fat which erase many of the benefits you get from eating the chocolate.

Dark chocolate is packed with antioxidants (nearly 8 times the number found in strawberries) which protects the body from aging and is good for your heart. It stimulates endorphin production, which gives a feeling of pleasure, it contains serotonin, which acts as an anti-depressant and it contains caffeine and other substances which are stimulants.

*Remember dark chocolate is high in calories and fat. Two small squares of dark chocolate occasionally can help keep your heart and cardiovascular system running well. Don’t overdo it!.

Studies show that drinking a glass of milk with your chocolate could prevent the antioxidants being absorbed or used by your body.

Nutrients:  iron, calcium, phosphorus, potassium, and the vitamins A. B1, C, D, and E. Cocoa is the highest natural source of Magnesium. A diet high in magnesium protects against the symptoms of hypertension, diabetes, heart disease, joint problems and pre-menstrual tension. 

Erika Doolan

Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

email: erika@rusticstone.ie

Try This Easy To Make Sports Energy Drink Recipe....It Is So Healthy! Stay Away From Still, Fruit Based, Isotonic Energy Drinks!

Did you know that Lucozade, Lucozade Sport, Powerade or any of those sports drinks are seriously bad for your health? They are packed with sugar and will stop you from getting fit and healthy.............infact they will encourage you to gain weight!!

Ingredients:

1 cup coconut water

1 cup distilled water

2 tbsp agave syrup

Juice 1/2 lemon

Juice 1/2 lime

Mint Leaves

Add all ingredients into a blender with some ice until smooth. If you're in a rush simply just add all ingredients into a glass and stir up. Simply put into a sports bottle and take it with you. Add some more mint leaves for flavour if desired.

Erika Doolan

Nutritionist 

RUSTICSTONE

       by dylan mcgrath

erika@rusticstone.ie

   

Make Your Own Home-Made 'Melon Moisturiser' To Hydrate Your Skin......

With it's high water content, melon moves through the body at a great speed, cleansing and rehydrating the system. A slice of melon is a fantastic diet food and is particularly good at combating bloating and puffiness.

Melon also contains potassium which can lower high blood pressure and bad LDL cholesterol. Cantaloupe melons are very high in vitamin C and beta-carotene, both of which are naturally anti-aging and aid cell repair and growth, as well as supporting the immune and circulatory systems. 

Secret Recipe For Melon Moisturiser 

1/4 fresh melon, peeled and deseeded

piece of muslin

1/2 lemon

1 tbsp olive oil

• Blitz the melon only in a blender then filter the juice through the muslin.
• Squeeze the lemon to extract 1 tsp of juice.
• Mix the melon juice, lemon juice and olive oil in a container.
• Cover and store in the fridge.
• Apply twice daily to the face and neck with cotton wool.
• Keep in the fridge for up to 2 days.

Nutrients: Vitamins B3, C, E, beta-carotene, potassium, Zinc

Erika Doolan - Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

email: erika@rusticstone.ie

Gluten, Dairy, Soy, Egg and Sugar Free Banana Walnut Muffins

Ingredients:

2 1/2 cups brown rice flour

1/2 cup tapioca flour

1/2 cup of xylitol

2 tsp baking powder

1 1/2 tsp xanthum gum

1 tsp baking soda

1/2 tsp salt

2 cups mashed ripe bananas, about 4 large

1 cup almond milk

1/2 cup melted virgin coconut oil

1 vanilla pod

1 cup chopped walnuts

organic carob chips (just like chocolate!)

Makes 12 - 18 muffins.

What's Happening In The Kitchen?

• Get your apron on and turn the oven on at 190c first before you start anything! While its getting hot, line muffin tins with paper muffin cups.
• In a large bowl mix brown rice flour, tapioca flour, xylitol, xanthum gum, baking powder, baking soda and sea sal. Mix it well!
• Place bananas into a large bowl and mash with a fork!
• Remove seeds from vanilla pods and add to mashed bananas. Pour in milk and whisk it together with melted coconut oil. 
• Pour wet ingredients into the dry mixture and sprinkle some walnuts and carob chips. Mix well..... 
• Now spoon into paper muffin cups. Bake at 190c for about 20 - 25 mins. Place on wire rack to cool.

Erika Doolan - Nutrition Consultant

RUSTICSTONE

      by dylan mcgrath

email: erika@rusticstone.ie