Apple Granola Breakfast Crumble

Made with just 6 ingredients including our Pecan & Almond granola, this crumble is packed with delicious, warming flavours. The crumble topping has the perfect texture of soft and chewy with a little added crunch!

Ingredients

• 3 granny smith apples, peeled and chopped 

• 1 tsp cinnamon 

• Drop of water 

• 1/2 tsp vanilla bean paste 

  Crumble:

• 1/2 cup (55g) Paleo Pecan and Almond granola 

• 1 cup (96g) almond flour 

• 1 tbsp arrowroot powder

  Method

• Preheat the oven to 170.

• Place chopped apple, cinnamon, vanilla and a drop of water in a saucepan and cook for 5-8 minutes until starting to soften.

• Place into a small oven proof dish (to serve one or two).

• Combine all the crumble ingredients and mix well. Scatter over apple mixture and bake for 15-20 minutes (cover with foil to avoid burning).

• Serve with a dollop of yoghurt and some fresh berries!

Raspberry & Chocolate Granola Kisses ❤️

These 6 ingredient Raspberry & Chocolate Granola Kisses are a delicious way to celebrate the love in your life today, weather it's for Valentines or Galentines! These kisses can be made using any of our grain-free granolas ❤️

Ingredients

• 1 cup (225g) unsweetened unflavoured yoghurt of choice 

• 2 tsp chia seeds 

• 1/4 cup (30g) raspberries 

• 180g dark good quality chocolate (70 or 80%)

• Fresh raspberries for topping

• Paleo Foods Co Grain-Free Granola (any flavour)

  Method

  1. Mash 1/4 cup raspberries in a bowl. Add the yoghurt and chia seeds and mix well.

  
  2. Dollop small disks onto some baking paper and pop a fresh raspberry in the center of each disk. Place onto a plate in the freezer to set solid (a few hours or overnight)

  
  3. Once set, dip the raspberry buttons into melted chocolate and sprinkle over some granola - work quickly because the chocolate sets almost immediately on the frozen buttons!

4. Store in the freezer in an airtight container and enjoy!

Cocoa & Hazelnut Collagen Bars 🍫

Packed with nutty goodness these Cocoa & Hazelnut Collagen Bars are keto friendly and made with our nourishing Cocoa & Hazelnut granola! 🍫 Delicious paired with a matcha or your favourite coffee 🍵

Ingredients

• 1/3 cup (45g) sunflower seeds

• 1/4 cup (25g) cocoa powder

• 2 tbsp chia seeds

• 1/4 cup (30g) unflavoured collagen of choice

• 1/3 cup (85g) peanut butter

• 1/3 cup (60g) hazelnuts

• 1 tbsp coconut oil

• 1 cup (115g) Cocoa & Hazelnut granola

• 25g dark 80% chocolate

  Method

  1. Place all of the ingredients into a food processor and process until a paste starts to form and the mix comes together.

  
  2. Press down into a small container lined with baking paper to form the thickness you would like. Allow to set in the fridge for a few hours.

  
  3. Remove from fridge, cut and then drizzle over a little of the dark chocolate. Store in the fridge.

Keto Bircher Muesli

🌱 Packed with plant diversity & fibre, this delicious Keto Bircher Muesli is perfect for prepping ahead as breakfast or as a snack this January!

It’s naturally low in carbs and is perfect served with yoghurt, fresh berries and a generous sprinkle of our Pecan & Almond grain-free granola for extra nourishment & crunch.

Ingredients

Serves one

• 2 tbsp hemp seeds

• 2 tbsp flax seed (ground)

• 2 tbsp chia seeds

• 3 tbsp almond meal

• 2 tbsp desiccated coconut

• 2 tbsp chopped nuts (macadamia or walnuts work well)

• 1/4 tsp vanilla bean paste

• Pinch salt

• 1.5 cups (335g) unsweetened coconut milk

• Yoghurt of choice to serve

• Fresh berries to serve

• Generous sprinkle of our Pecan & Almond grain-free granola

  
  Method

1. Combine all the ingredients in a bowl and soak overnight.

2. In the morning top with yoghurt, fresh berries and a generous sprinkle of our Pecan & Almond granola!

Keto vs Paleo 101: Everything you need to know

Introduction

Today in the ever-evolving landscape of wellbeing and nutrition, you’ll find it hard to step foot into a gym or have a scroll on Instagram without finding a mention of the ketogenic (Keto) or Paleolithic (Paleo) diets that have exploded in popularity in recent years. 

Whether you are looking to lose weight or improve your overall health both the Keto and Paleo diets share the common goal of promoting wellbeing. The Paleo diet focuses on consuming foods that were available to our ancestors during the Paleolithic era, such as lean meats, fish, fruits, and vegetables. The Keto diet, on the other hand, is a high-fat, low-carb diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. 

With January being a natural time to review our health goals for the year ahead, we thought it would be a good time to delve into these two popular diets that each offer a different approach for achieving weight loss or optimising our health.

Keto vs Paleo Diet: What are they?

What is the Paleo Diet?

The Paleo diet, also known as the Paleolithic diet, is a way of eating that is based on the foods that our ancestors used to eat during the Paleolithic era. This diet includes foods that were hunted, fished, and gathered by our ancestors from nature, such as:

• Meat

• Fish

• Fruits

• Vegetables

• Nuts and seeds

The idea behind this diet is that our bodies are not designed to eat the ultra processed foods that are sadly now part of our every day diets. There is a belief that by eating wholesome and nourishing foods like our ancestors used to, we can improve our overall vitality, health and wellbeing.

Some of the key principles of the Paleo diet include avoiding processed foods, grains, legumes, and dairy products. Instead, the focus is on consuming whole foods that are high in protein, healthy fats, and fiber to fuel and nourish the body. This diet is also low in carbohydrates thanks to avoiding grains, which can help to reduce insulin resistance and promote weight loss.

What is the Keto Diet?

The Keto diet, also known as the Ketogenic diet, is a high-fat, low-carbohydrate diet that is designed to put the body into a state of ketosis. This is a metabolic state in which the body burns fat for fuel instead of carbohydrates. By reducing carbohydrate intake and increasing fat intake, the body is forced to burn fat for energy, which can lead to weight loss and improved health.

Some of the key principles of the Keto diet include:

• Consuming high amounts of healthy fats

• Consuming moderate amounts of protein

• And consuming very low amounts of carbohydrates

The keto diet can also be high in fiber when fiber rich foods such as avocados, nuts, seeds and leafy greens are consumed regularly. This can help promote digestive health and reduce inflammation in the body. 

Keto vs Paleo: What are the key similarities?

1. Emphasis on Whole Foods: Both diets encourage the consumption of whole, unprocessed foods. Whilst this is the main focus of the Paleo diet, avoiding processed foods, refined sugars and grains is less of a focus with the keto diet. 

2. Elimination of Grains: Both diets restrict or eliminate grains. In the paleo diet, all grains are excluded, while in the keto diet, grains can still be included if they fit within the daily total carb limit. 

3. Both diets promote a wealth of different health benefits thanks to the focus on a diet of wholesome and nutrient dense foods. More on that below!

Keto vs Paleo: What are the key differences? 

Although both diets share many similarities with a key focus on consuming whole and unprocessed foods, there are also key differences between the two that need to be considered. These differences include:

• Macronutrient focus:

• Keto Diet: The primary focus of the ketogenic diet is on macronutrient composition. It's a high-fat, low-carbohydrate diet designed to induce a state of ketosis, where the body burns fat for energy. Typically, the macronutrient breakdown is around 70-75% fat, 20-25% protein, and 5-10% carbohydrates although this can differ.

• Paleo Diet: The paleo diet doesn't have strict macronutrient guidelines but does emphasise limiting sugar intake and avoiding processed and ultra processed foods. It's more focused on food quality and allows a more balanced intake of fats, proteins, and carbohydrates. Refined sugars are considered harmful, and processed foods are generally discouraged. The emphasis is on consuming whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds.

• Carb Restriction:

• Keto Diet: Keto is highly restrictive in carbohydrates, typically allowing no more than 50 grams of net carbs per day, which can vary depending on individual goals.

• Paleo Diet: While it restricts grains and legumes, the paleo diet allows for higher carbohydrate intake from starchy vegetables and fruits.

• Dairy and Legumes:

• Keto Diet: Keto allows for some dairy consumption, primarily high-fat options like butter and full-fat cheese, as long as they fit within the daily carbohydrate limit.

• Paleo Diet: Paleo excludes all dairy and legumes, including beans, lentils, and peanuts.

• Ketosis:

• Keto Diet: The primary goal of the keto diet is to enter and maintain a state of ketosis, where the body relies on fat for fuel. 

• Paleo Diet: The Paleo diet does not specifically aim for Ketosis. It's more focused on consuming natural whole foods that our bodies are designed to eat.

Keto vs Paleo: What are the health benefits? 

Paleo Diet: The Benefits

Many people who adopt a Paleo diet report an increased sense of health and wellbeing thanks to the increase in the consumption of whole, unprocessed foods with a focus on high protein and lower carbohydrates. The Paleo diet comes with a variety of health benefits including: 

• Improved digestion: Consuming a diet of whole and unprocessed foods can improve gut health by helping aid digestion and reducing inflammation in the gut.

• Increased nutrient intake: The Paleo diet encourages the consumption of nutrient-dense foods, such as fruits, vegetables, and lean meats, which can increase overall nutrient intake.

• Weight loss: The Paleo diet is low in carbohydrates and high in protein, which can lead to weight loss.

• Reduced inflammation: The Paleo diet is often chosen for its potential to reduce inflammation, promote a more balanced and natural way of eating, and improve overall health and wellbeing.

Keto Diet: The Benefits

With a focus on the consumption of healthy fats and limited carbohydrates to induce a state of Ketosis, potential benefits of the Keto diet include:

• Weight loss: The Keto diet can lead to rapid weight loss, especially in the first few weeks of the diet as the body adjusts to a new state of Ketosis

• Improved insulin sensitivity: The Keto diet can improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes

• Reduced inflammation: The Keto diet has been shown to reduce inflammation in the body, which can reduce the risk of developing chronic diseases

Keto vs Paleo: Summary

Whilst the Paleo diet focuses on whole, unprocessed foods our ancestors would have consumed during the Paleolithic era, the Keto diet is a high-fat, low-carb diet that puts the body into a state of Ketosis. The Keto diet requires strict adherence to macronutrient ratios to make sure a state of Ketosis is achieved, while the Paleo diet is more flexible with a focus on whole and unprocessed foods.

Both the Paleo and Keto diets have been shown to have health benefits, including weight loss, improved blood sugar control, and reduced inflammation. However, it is important to note that these diets may not be suitable for everyone, and it is always important to consult a healthcare professional before starting any new diet or exercise program.

Immunity Hacks to Kickstart 2024

After a busy festive period filled with indulgence and reunions, January is the perfect time to set the tone for the year by prioritising our physical and mental wellbeing. We’re sharing our top hacks so you can start the year feeling empowered with the knowledge you need. By incorporating small changes you can boost your immunity and improve your overall wellness in 2024.

Fundamentals of Immunity 

Understanding the Immune System

The immune system is a complex network of cells, tissues, and organs that work together to protect the body from harmful pathogens, such as bacteria, viruses, and parasites. When the immune system is functioning properly, it can identify and destroy these invaders before they cause us any harm or illness.

The immune system is composed of two main types of cells: white blood cells and lymphocytes. White blood cells, also known as leukocytes, are responsible for identifying and destroying foreign invaders. Lymphocytes, a type of white blood cell, are further divided into two categories: B cells and T cells. B cells produce antibodies that target specific pathogens, while T cells directly attack infected cells.

Nutrition & Immune Health

Nutrition plays a crucial role in maintaining a healthy immune system. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the essential vitamins and minerals that the immune system needs to function properly.

Some key nutrients that are essential for immune health include:

• Vitamin C: This antioxidant helps to boost white blood cell production and enhance the immune system's ability to fight infections. Citrus fruits, cherries and peppers are all rich in Vitamin C. 

• Vitamin D: This vitamin helps to regulate the immune system and has been shown to reduce the risk of respiratory infections. Fatty fish such as salmon and sardines are rich in Vitamin D as well as egg yolks and mushrooms. 

• Zinc: This mineral is important for the development and function of immune cells. Red meat is a great source of Zinc as well as nuts and seeds. 

Including these nutrients in your diet can help to support a healthy immune system.

Sleep & Immunity

Getting enough sleep is essential for maintaining a strong sense of wellbeing whilst supporting the immune system. During sleep the body regenerates by producing cytokines, a type of protein that helps to fight infection, inflammation, and stress. If we are in a sleep deficit and aren’t getting enough, the production of cytokines can be reduced which can make it harder for the body to fight off infections.

Building a nighttime routine to help achieve a better quality and quantity of sleep is a great thing to incorporate into 2024. Small changes such as no screens before bedtime, using ambient light to create a cosy, peaceful environment and reading a book or listening to relaxing music can help you wind down for the night. 

When we don’t get enough sleep there can be an increase in the amount of stress hormones in the body. Too much of these hormones such as cortisol can throw the body off balance and suppress the immune system. The optimal amount of sleep will be different for everyone depending on many factors including age and lifestyle but aim for 7-9 hours of sleep per night if possible. 

Nutritional & Enhanced Immunity

Maintaining a healthy and balanced diet is essential for overall wellness, and it can also help boost the immune system. Here are tasty additions you can diet that can help enhance immunity:

Superfoods for Immunity: The Power of Superfoods

Certain foods are known for their immune-boosting properties. Incorporating these superfoods into the diet can help strengthen the immune system:

• Citrus fruits: These fruits are high in vitamin C, which is known to increase the production of white blood cells that fight infection.

• Garlic: Garlic contains compounds that have been shown to enhance immune function.

• Ginger: Ginger has anti-inflammatory properties that can help reduce inflammation and boost immunity.

• Leafy greens: Leafy greens such as spinach and kale are high in vitamins A and C, which are important for immune function.

• Berries: Berries are packed with antioxidants that can help protect the body from damage caused by free radicals.

Supplements and Vitamins

In addition to incorporating immune-boosting foods into your diet, you can also incorporate certain supplements and vitamins to help boost and enhance immunity:

• Vitamin D: Vitamin D plays a crucial role in immune function, and many people are deficient in this vitamin. Taking a vitamin D supplement can help boost immunity.

• Zinc: Zinc is important for immune function and can be found in foods such as oysters, beef, and pumpkin seeds. Taking a zinc supplement may also help enhance immunity.

• Probiotics: Probiotics are beneficial bacteria that can help improve gut health and boost immunity. They are found in fermented products such as kimchi, kombucha, kiefer and sauerkraut and also have great benefits for gut health. 

Lifestyle Adjustments for Robust Immunity

Maintaining a healthy and robust immune system is vital for overall wellness. Making lifestyle adjustments can greatly improve immunity and protect against illnesses. Here are some tips to incorporate into daily routines:

Exercise Routines

Regular exercise can help boost the immune system. It increases blood circulation, which helps the body's cells and substances move around the body more efficiently. Exercise also helps reduce inflammation and stress, which can weaken the immune system.

Incorporating at least 30 minutes of moderate exercise, such as brisk walking or cycling, into your daily routine can help improve immunity. Strength training exercises, such as weightlifting or bodyweight exercises, can also help build a stronger immune system. Mindful movement such as pilates or yoga can help calm the nervous system which helps immune function in the body.

Stress Reduction Techniques

We live in an increasingly fast paced world that can cause periods of stress. Chronic stress can negatively impact the immune system, making it more susceptible to infections. Practising stress reduction techniques can help improve immunity and overall wellness.

Meditation, deep breathing exercises, and yoga are effective ways to increase presence and mindfulness whilst reducing stress. Engaging in relaxing activities, such as reading or taking a warm bath, can also help reduce stress levels.

Hydration and Immunity

Staying hydrated is essential for a healthy immune system. Water helps flush out toxins and waste from the body, which can weaken the immune system if left to accumulate.

Drinking at least 8 glasses of water a day can help maintain hydration levels. Aim for fresh water and herbal teas or water infused with lemon or berries. You can also boost this by upping your intake of foods with high water content, such as fruits and vegetables. Watermelon and coconut water are delicious ways of improving your hydration and boost your immunity.

Natural Remedies and Alternative Therapies

Herbal Boosters

Herbs have been used for centuries to strengthen the immune system and protect against infections. Some of the most popular herbs used for immune support include echinacea, elderberry, and astragalus. Echinacea is a natural remedy for cold and flu support that is believed to stimulate the immune system and reduce the severity and duration of colds and flu. Elderberry has antiviral properties and is packed with nutrients and antioxidants .Elderberry contains anthocyanins, antioxidants that protect cells from damage and may have antiviral and antibacterial effects. Adaptogen herbs can also be beneficial for supporting the nervous system and bringing the body back into balance. Popular herbs like Ashwagandha, Rhodiola rosea and Astragalus can help the body adapt to stressors in our environment overall helping the bodies ability to cope with stress. 

Homeopathy and Immunity

Homeopathy is a natural system of medicine that uses highly diluted substances to stimulate the body's own healing mechanisms. Some of the most commonly used homeopathic remedies for immune support include oscillococcinum, arsenicum album, and gelsemium. Oscillococcinum is a popular remedy for flu-like symptoms, while arsenicum album is used to treat colds and coughs. Gelsemium is believed to help with anxiety and stress-related symptoms. Weleda does a wonderful range of homeopathic remedies available in the UK. 

Aromatherapy and Immune Function

Aromatherapy is the use of essential oils to promote physical and emotional well-being. Some essential oils are believed to have immune-boosting properties, including tea tree, eucalyptus, and peppermint. Tea tree oil is also known to have antimicrobial properties and is commonly used to treat respiratory infections. Eucalyptus oil is a decongestant and can help relieve coughs and colds and has a wonderful scent. Peppermint oil is believed to have antiviral and antibacterial properties and can help with respiratory infections.

Incorporating natural remedies and alternative therapies into your wellness routine can be a great way to support your immune system and stay healthy. However, it's important to remember that these remedies should not be used as a substitute for medical treatment and should always be used under the guidance of a qualified practitioner.

By incorporating small switches into your daily routine you can boost your immunity this year to help you thrive in 2024. Each small incremental change really does add up to create a happier and healthier you. 

Have yourself a Merry Keto Christmas: Our Keto friendly Christmas guide

The keto diet has been gaining popularity in recent years, with many people turning to this low-carb, high-fat diet for weight loss and other health benefits. With the holiday season in full swing, those following the keto diet may be wondering how they can enjoy the festive season whilst staying on track with their keto lifestyle. 

Fortunately, there are plenty of keto-friendly Christmas foods and recipes that can help you stay on track while still enjoying the holiday season with family and friends. From a keto-friendly Christmas dinner including classic dishes like roast turkey and Brussels sprouts to low-carb desserts alternatives; there are plenty of options for those following the keto diet to indulge in the festive spirit!

Whether you're new to the keto diet or a seasoned pro, incorporating keto-friendly Christmas foods into your holiday plans can help you enjoy the festive season without missing out. So, let's dive into some of the best keto-friendly Christmas recipes and foods to help you make the most of the holiday season.

Understanding the Keto Diet 

Basics of Keto Diet

The Keto diet is a low-carb, high-fat diet that has gained popularity in recent years. The goal of the diet is to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this, you must limit your carbohydrate intake to around 20-50 grams per day and increase your fat intake.

Foods that are allowed on the Keto diet include meat, fish, eggs, dairy products, nuts and seeds, healthy oils, and non-starchy vegetables. Foods that are not allowed include grains, sugar, processed foods, and most fruits.

Benefits of Keto Diet

The Keto diet has been shown to have several health benefits. One of the main benefits is weight loss. By reducing your carbohydrate intake and increasing your fat intake, your body starts to burn fat for fuel, leading to weight loss.

The Keto diet has also been shown to improve blood sugar control, reduce inflammation, and improve heart health. It may also be beneficial for people with neurological disorders such as epilepsy.

Common Misconceptions

There are several misconceptions about the Keto diet. One of the most common is that it is a high-protein diet. While protein is an important part of the diet, it should not be the main focus which is to eat a high fat diet.  It is best to eat protein in moderate amounts as too much protein can actually kick you out of ketosis. 

Another misconception is that the Keto diet is unhealthy because it is high in fat. However, it is important to note that the diet focuses on healthy fats such as those found in avocados, nuts, seeds and olive oil.

Overall, the Keto diet can be a healthy and effective way to lose weight and improve your health and wellbeing by improving blood sugar control. 

How to enjoy a Merry Keto Christmas

The holiday season is a time for celebration with family and friends and of course, food! For those following a keto diet, it can be challenging to navigate the array of Christmas dishes that are notorious for being carb-heavy and sugar laden. However, with a little planning and creativity, it's possible to enjoy a delicious and keto-friendly Christmas feast!

Planning a Keto-Friendly Christmas Meal

Planning a keto Christmas meal can take a little more effort than a traditional Christmas dinner, but if you plan ahead it can be achieved with a few easy swaps! The key is to focus on whole, unprocessed foods that are low in carbohydrates and high in healthy fats. Here are some tips for planning a keto Christmas meal:

Start with the protein

Choose a keto-friendly protein like turkey, chicken, ham, or beef as the centrepiece of your meal. Turkey is a classic Christmas dish that’s naturally low in carbs.To keep it keto-friendly, avoid stuffing the turkey with bread-based stuffing and instead opt for a low-carb alternative like cauliflower rice stuffing.

Add low-carb sides

Fill your plate with low-carb vegetables like Brussels sprouts, green beans, and cauliflower mash. Brussel sprouts are a nutritious and keto-friendly vegetable. Adding bacon to the mix with your Brussel sprouts is great for adding a delicious smoky flavour and an extra kick of protein and healthy fats!

Cauliflower mash is a great low-carb alternative to the traditional mashed potatoes. Simply steam cauliflower and blend it with butter, cream and seasoning for a delicious and creamy side dish! You could even sprinkle it with cheese for extra flavour. If you are vegan opt for vegan butter, vegan cheese and coconut milk! 

Skip on the condiments

Traditional roast dinner condiments like bread sauce and cranberry sauce can be packed with hidden carbohydrates and sugars so it’s best to avoid these if you can. Always check the label on shop bought gravy too as these can also contain hidden ingredients that you normally wouldn’t find with homemade gravy. 

Plan ahead

If you're attending a Christmas dinner party, offer to bring a keto-friendly dish to share. This way, you'll know there's at least one dish you can eat. 

Keto-friendly drinks

Stay hydrated and opt for keto-friendly drinks like sparkling water, herbal teas, or even a glass of dry red wine in moderation. Hydration is key to feeling your best during the festive season. There are also keto friendly wines and spirits available to buy here in the UK, we love these keto friendly wine cases from Drink Well. 

Don't forget the dessert 

You don’t have to miss out on a festive dessert just because you are following a keto diet! Although traditional festive desserts like Christmas pudding are notorious for being packed with carbs and sugar, there are so many keto-friendly dessert recipes you can make that can be enjoyed by all the family. 

Here’s a selection of our top 5 keto-friendly dessert recipes we’ve created to help inspire you to get baking this festive season.

Keto-friendly Coconut Granola Snowballs

These adorable snowballs are made with just 5 ingredients and are perfect as a dessert or for snacking on throughout the holidays. Recipe here.

Keto-friendly Chocolate Peanut Butter Granola Cookies

These cookies can be enjoyed by all the family and are great for baking on Christmas eve to leave out as a snack for Santa and his reindeers! Recipe here.

Keto-friendly Dark Chocolate & Hazelnut Tart

This indulgent Vegan Dark Chocolate & Hazelnut Tart recipe is made without any refined sugar. The perfect mix of a crunchy granola base paired with velvety smooth coconut ganache! Recipe here.

Keto-friendly Peach Crisp

This Peach Crisp recipe is made with juicy baked peaches and our delicious Low Sugar granola for extra taste & texture! Perfect for batch baking this Christmas. Recipe here.

Keto-friendly Chocolate & Chia Pudding

This chia pudding is made with a delicious blend of Cocoa powder, chia seeds and thick yoghurt topped with our Cocoa & Hazelnut granola for extra nourishment and crunch! Recipe here.

By following these tips and getting creative in the kitchen, you can still enjoy a delicious and keto-friendly Christmas feast whilst staying on track with your health and wellness this festive period.

Coconut Granola Snowballs

These adorable Coconut Granola Snowballs are made with just 5 ingredients including our Low Sugar granola. Dusted with coconut ‘snow’ they are the perfect dessert or on-the-go snack to enjoy throughout the holiday season and beyond!

Grain-free, gluten free and vegan & keto friendly.

Ingredients

• 1 cup (98g) almond flour

• 1/2 cup (57g) Low Sugar granola

• 1 tbsp melted coconut oil

• 2 tbsp coconut cream 

• 1/4 - 1/2 tsp almond extract (depending on preference) 

Method

1. Combine all the ingredients into a food processor and process until it comes together in a sticky dough.

2. Roll into balls and dust generously with coconut. 

3. Store in the fridge and consume within one week.

Chocolate Peanut Butter Granola Cookies

These Chocolate Peanut Butter Granola Cookies are the perfect cookie to indulge in this festive period, made using our Low Sugar granola for extra texture and crunch!

Great for all the family and perfect for leaving out on Christmas eve for Santa & his reindeers!

Grain-free, gluten free and keto & vegan friendly.

Ingredients

• Flax Egg (1 Tbsp flaxseed powder to 3 Tbsp water)

• 200g Paleo Foods Low Sugar Granola

• 150g Runny Peanut Butter

• Pinch of Salt 

• 25g Dark Chocolate Chips

Method

1. Preheat the oven to 180 degrees and line 2 baking sheets with parchment paper. 

2. Add half of the granola (100g) to a food processor and pulse until finely ground; transfer to a medium bowl. 

3. Add the peanut butter, flax egg, and salt to the bowl. Using an electric mixer, beat the mixture at low speed until smooth. Add the remaining granola and chocolate chips and mix the cookie dough just until combined.

4. Form the cookie dough into 8-10 balls and arrange them on the prepared baking sheets. Flatten the balls with a fork to 3-inch rounds. Bake in the center of the oven for about 13 minutes, until the cookies are lightly browned around the edges. Let the cookies cool completely on the baking sheets before enjoying.

Finding the Light: Tips for dealing with Seasonal Affective Disorder (SAD) this winter

What is SAD?

As the days grow shorter and the temperature drops, 1 in 5 people in the UK can find themselves struggling with Seasonal Affective Disorder (SAD). Also known as winter depression, SAD is a type of depression that occurs at a specific time of year, most commonly during the winter months when sunlight exposure is reduced. 

The lack of natural light can disrupt our circadian rhythms and lead to a range of symptoms, including low energy, irritability, a lack of interest in activities and a persistent feeling of sadness. While SAD can be a challenging condition to deal with, there are several lifestyle changes that can help individuals manage their symptoms and improve their overall well-being during the winter months.

Check out our top tips below on finding balance and feeling brighter throughout the winter season.

Understanding SAD

Symptoms of SAD can include feelings of sadness, hopelessness, and low energy levels. Other common symptoms of SAD include:

• Changes in appetite and weight

• Difficulty sleeping or oversleeping

• Loss of interest in activities once enjoyed

• Difficulty concentrating

• Social withdrawal

A diagnosis of SAD is typically made by a healthcare professional after a thorough evaluation of a patient's symptoms. It is important to note that symptoms of SAD can also be indicative of other medical conditions, such as hypothyroidism or vitamin D deficiency. Therefore, it is best to check for these with your health care professional too.

Lifestyle Changes

Maximise Natural Light Exposure 

One of the most effective ways to deal with SAD is to increase exposure to natural light from the sun. This can be achieved by spending more time outdoors during the day when daylight is still present to absorb the Vitamin D from the sunlight. Taking short walks or going for a run outside will help increase your Vitamin D levels which the body produces as a result of exposure to sunlight. Vitamin D is essential for healthy bones and helps regulate inflammation and immune function. 

It’s important to get outside during the winter months to increase your Vitamin D as it cannot be absorbed through windows. The glass blocks the UVB rays from the sun which prevents Vitamin D being produced in the body. The app D Minder Pro helps you track and manage your Vitamin D exposure by sharing forecasts based on your location, solar positions and your daily exposure vs your target. It’s available to download for free from the Apple app store and the Google Play store.

Consider Light Therapy

Light therapy devices (often called SAD lamps) can also be very beneficial as they mimic natural sunlight that is in short supply during the winter months. Light therapy involves positioning a SAD lamp so that it shines indirectly on your face for about 20-30 minutes each day, typically in the morning. A great tip is to integrate this practice into your morning routine whilst you do your skincare or eat your breakfast. 

Reduced exposure to sunlight during the winter months can disrupt the body's natural sleep-wake cycle, which can lead to feelings of depression. Light therapy can help alleviate those symptoms by helping regulate the body's circadian rhythm and the production of melatonin, a hormone that plays a role in sleep and mood.

Create a Light and Bright Living Space

Enhance the lighting in your living and working spaces by changing the bulbs during the winter months. Opt for warm, full-spectrum light bulbs that mimic natural sunlight. You can also rearrange your furniture to maximise exposure to light and consider using light-coloured curtains to allow more daylight to filter through. A light and bright environment can positively impact your mood and energy levels.

Winter is the perfect time to add fairy lights and scented candles to your space to make your evenings feel brighter and cosier. Pink himalayan salt lamps are also great for creating a relaxing and cosy ambiance in the evenings that can give the feeling of a cosy fire. 

Establish a Consistent Routine

Maintaining a regular routine can help stabilise your mood and alleviate symptoms of SAD. Creating a healthy routine with consistent sleep patterns, meal times and regular exercise can help structure your day and get the most out of the sunlight hours. A structured schedule can help provide a sense of consistency, stability and control, helping to counter the feelings of low energy and low mood. 

Focus on Exercise and Nutrition 

Pay close attention to your diet as what you eat  can impact your mood. Eating a balanced diet with plenty of fruits, vegetables, healthy fats and protein can provide the body with the nutrients it needs to function properly whilst also improving overall mood and energy levels. You can also consider taking a vitamin D supplement, as reduced sunlight exposure during the winter can lead to deficiencies. 

Physical activity is a powerful antidote to SAD. Regular exercise releases endorphins, the body's natural mood lift that can help combat the low moods associated with SAD. Choose activities you enjoy, whether it's going to the gym, practising yoga or pilates or getting outside in the daylight for a walk. 

Incorporate Mind & Body Practices 

Incorporating mindfulness and relaxation techniques into your daily routine are valuable tools for navigating the challenges of SAD and can be incredibly beneficial. Practices like meditation and breathwork and mindful movement practices like yoga can help manage stress and improve your overall well being during the winter months. For yoga we love Yoga with Kassandra on Youtube and for meditation we love Yogi Brian on Spotify.

Mindfulness doesn’t have to be complicated and can be as simple as creating a tea or coffee routine where you intentionally slow down and fully immerse yourself in the experience. Take 5 minutes to slowly and mindfully make your favourite hot drink, taking time to feel gratitude and appreciation whilst enjoying each sip slowly. It’s a great way of incorporating mindfulness into your day and can be a beneficial grounding technique. You can also do the same with daily routines and tasks by really slowing them down to be more mindful and present whilst completing them whether it’s doing your laundry or cooking a delicious and nourishing meal.

Get Enough Sleep

Getting enough sleep is crucial for overall health and wellbeing, and can also help manage the symptoms of SAD. Establishing a regular sleep routine, avoiding caffeine and alcohol before bedtime, and creating a relaxing sleep environment can all contribute to better quality sleep, especially during the winter months where energy can be lower. It is also important to try and maintain a consistent bedtime even on weekends, to help regulate the body's internal clock. 

Also try and limit screen time for at least 30 minutes before bed so that you can wind down and switch off ready for a peaceful night's rest. The darker nights are a great opportunity to light a candle and journal or cosy up with a great book. We’ve been loving the book Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May that explores the ways we can care for and repair ourselves through challenging times. 

Socialise and Seek Community

Don't underestimate the power of human connection. Make an effort to maintain social relationships, whether through virtual means or in person gatherings. Share your feelings with friends or family, and consider joining a support group for individuals experiencing SAD. Knowing that you're not alone can provide comfort and understanding and help you deal with the symptoms that you are experiencing. 

Counselling and Therapy

Counselling and therapy can be beneficial for those with SAD, particularly when combined with other treatments. Talking to a mental health professional can help you identify and address underlying issues that may be contributing to their SAD symptoms. Cognitive behavioural therapy (CBT) is a type of therapy that has been shown to be effective in treating SAD.

There are also many benefits to incorporating holistic healing practices like Traditional Chinese Medicine or Reflexology to help alleviate the symptoms of SAD. They can help bring the body back into balance whilst supporting the nervous system that can improve overall wellbeing and quality of life. 

Wrap up

Managing Seasonal Affective Disorder (SAD) requires a multifaceted approach that looks at balancing both physical and emotional wellbeing. By prioritising natural light exposure, incorporating healthy lifestyle habits, and seeking support when needed, you can navigate the winter months with resilience and a positive mindset. 

Embrace the light, both literally and metaphorically with the Winter Solstice happening next week. The Winter Solstice is the longest night and shortest day of the year and takes place next Friday 22nd December. Once this day passes the days will start getting longer with more daylight being present as spring approaches. Also known as The Yule in ancient Pagan traditions, it was celebrated as the re-birth of the sun.

Vegan Dark Chocolate & Hazelnut Tart

As we dive into into the festival celebrations, we’ve created this indulgent Vegan Dark Chocolate & Hazelnut Tart recipe made without any refined sugar!

It’s made with our Cocoa & Hazelnut granola as the base paired with a delicious chocolate ganache, making it the perfect recipe to whip up ahead of the festive parties this Christmas!

Grain-free, gluten free and vegan.

Ingredients

• 1 1/4 cups Chocolate & Hazelnut granola 

• 1 Tbsp nut butter of choice (we used almond) 

• Pinch sea salt 

• 2 Tbsp melted coconut oil

• 220g dark (70/80%) chocolate 

• 220ml coconut cream

Method

1. Preheat oven to 180.

2. In a food processor combine the granola, nut butter, sea salt and melted coconut oil and blitz until a crumb texture is achieved. Press into a 18/20cm tart case. 

3. Bake the tart case in the oven for about 6 minutes and then allow to cool completely before adding the filling. 

4. To make the ganache filling melt the chocolate and stir in the coconut cream. Pour the ganache into the tart case and allow to set in the fridge for a few hours or overnight. 

5. Garnish with roasted hazelnuts and fresh winter berries.

Spiced Carrot Cake Cookies

With the festive season in full swing, we've created these Spiced Carrot Cake Cookies that are packed with a delicious blend of warming spices and our Pecan & Almond granola!

Perfect first thing or as a nourishing snack this December!

Grain-free, gluten free and vegan.

Ingredients

• 1 cup (115g) Pecan & Almond grain-free granola

• 1/2 cup (49g) almond flour

• 1/4 cup (25g) shredded coconut

• 1/4 cup (40g) raisins (optional)

• 1/2 cup (65g) chopped pecan nuts

• 1 tsp baking powder

• 1 cup (110g) grated carrot

• 1/2 cup melted butter (120g) or coconut oil (109g)

• 1 mashed banana

• 1 tsp cinnamon powder

• 1/4 tsp ginger powder

• Pinch of nutmeg

• 1 Tbsp flaxseed powder

• 2 Tbsp water

Method

1. Preheat oven to 170. Put flaxseed and water in a big bowl and allow to soak for 5 minutes to create a flax egg. Once soaked add in the mashed banana, melted coconut oil and stir to combine.

2. In a separate bowl combine all of the dry ingredients and the grated carrot. Add the dry ingredients to the wet and mix thoroughly to combine.

3. Shape into biscuits and place on a baking tray lined with paper. Press the biscuits down a little as this mixture doesn’t spread in the oven.

4. Bake for 25 minutes until golden. Allow to cool and then store in an airtight container for 3 days.

Turmeric and Blackberry Chia Pudding

We've created this delicious Turmeric & Blackberry Chia Pudding packed with nourishing, autumnal flavours that’s perfect for prepping ahead to grab and go on those busy mornings.

Topped with a generous sprinkle of our Low Sugar granola for extra nourishment & crunch🍂

Grain-free, gluten free and vegan.

Ingredients Pancakes

• 4 tbsp chia seeds

• 1 cup (225g) dairy free yoghurt

• 1/2 cup (125ml) almond milk

• 1 tsp vanilla paste

• 1/2 tsp cinnamon 

• 1 tsp turmeric powder

• 1 apple

• 1 cup (140g) blackberries & extra for topping

• Generous sprinkle of Paleo Foods Co Low Sugar granola

Method

1. Combine chia seeds, yoghurt, almond milk, vanilla, cinnamon and turmeric and allow to soak over night or for a few hours. 

2. Add a chopped apple (you can leave the skin on for extra fibre) and blackberries to a pot and simmer gently for 15 minutes until soft. Blend until smooth and store in the fridge for up to 4 days.

3. To assemble add blackberry and apple compote to the bottom of two glasses. Top with turmeric chia pudding, some extra yoghurt and top generously with granola.

Fluffy Vegan Pumpkin Pancakes with Spiced Pears

Crafted with nourishing ingredients, these Hallowclean approved pancakes can be prepared in just 15 minutes, making them a delightful option for breakfast, a quick snack, or an autumnal dessert.

Grain-free, gluten free and vegan friendly.

Ingredients Pancakes

• 1 cup (98g) almond flour

• 1/2 cup (71g) buckwheat flour

• 1 tsp cinnamon

• 1 tsp baking powder

• Pinch salt

• 1/2 cup (120g) pumpkin puree

• 1/4 cup (170g) maple syrup

• 1 tsp vanilla paste

• 2/3 cup (150ml) nut milk of choice

• Paleo Foods Co Pecan and Almond granola to sprinkle

Ingredients Spiced Pears

• 2 pears

• 1 tbsp vegan butter or coconut oil

• 2 tbsp maple syrup

• 1/2 tsp cinnamon

• 1 tbsp lemon juice

Method

1. Combine all the pancake ingredients in a bowl and whisk until smooth. Cook in batches on a low to medium heat so they do not burn. 

2. Cut pears into quarters and place into a pan with vegan butter/coconut oil, cinnamon and maple syrup. Fry on a low heat until starting to caramelise and then add lemon juice at the last minute. 

3. Serve the pancakes topped with vegan yoghurt, spiced pears and crunchy pecan and almond granola.

Viral Strawberry Yoghurt Clusters Recipe

Made with just 6 ingredients these delicious Viral Strawberry Yoghurt Clusters are the perfect snack or dessert with a nutty granola twist!

They can be whipped up in just 5 minutes making them the perfect recipe to share this summer with family and friends! ❤️

Keto, diabetic, grain-free, gluten free and vegan friendly.

Ingredients

• 150g chopped strawberries

• 226g coconut or greek yoghurt

• 1 tsp vanilla extract (optional) 

• 100g 85% dark chocolate 

• 2 tbsp coconut oil

• Paleo Foods Co Pecan and Almond granola to sprinkle

Method

1. Add the chopped strawberries, yoghurt and vanilla extract to a large bowl.  Combine thoroughly.

2. Add scoops of the yoghurt mixture (about 2 tbsp) to a parchment paper lined baking sheet or large plate to form the clusters.  This recipe makes 10 clusters. 

3. Next place the baking sheet with the yoghurt clusters in the freezer.  Freeze until they are completely frozen and solid, about 1-2 hours.

4. Once the clusters are frozen, melt the chocolate.  Add the chocolate and coconut oil to a microwave-safe bowl and microwave in 15 or 30-second intervals, stirring in between each one, until the chocolate is melted.  

5. Remove the frozen yoghurt clusters from the freezer and carefully dip each one into the melted chocolate and top with a sprinkling of granola

6. Place the clusters back in the freezer for a few minutes to ensure the chocolate hardens (store in the freezer).

3 Ingredient Granola Butter Cookies

These tasty 3 Ingredient Granola Butter Cookies are made using our Pecan & Almond homemade granola butter and are the perfect recipe to enjoy on World Baking Day this Sunday!

These super simple and delicious cookies are the perfect mid-afternoon pick-me-up to be enjoyed with your favourite cup of tea or coffee!

Created by the wonderful @gigi_goes_vegan on Instagram ❤️

Homemade Granola Butter Ingredients

1 x box of Pecan & Almond Granola
1 x tablespoon of raw cacao powder (optional)
2 x tablespoon of coconut oil

Homemade Granola Butter Method

• Add all ingredients to a high speed blender and blend until smooth. This can take some time but so worth it!

• Pour into a glass jar to store and enjoy

Granola Butter Cookies Ingredients

50g almonds
5 softened pitted dates (soak them in warm water)
80g Pecan & Almond granola butter

Granola Butter Cookies Method

• Blend together almonds and dates until you get a thick paste

• With wet hands divide the dough and roll into balls

• Flatten them and shape the heart using your thumb

• Add a tablespoon of your Pecan & Almond Granola Butter in the heart

• Bake for 10 minutes at 180c

Almond Butter Granola Bites Recipe

Warning: these Almond Butter Granola Bites are seriously addictive! 

Made with our irresistibly nutty Low Sugar granola, these Almond Butter Granola Bites are both delicious & nourishing making them the perfect healthy treat to enjoy throughout the day!

Their rich, nutty flavour and satisfyingly crunchy texture is the ultimate take on a healthy Snickers!

Created by the wonderful @vegan_humblebee on Instagram ❤️

Ingredients

• 2 cups of our Low Sugar Granola

• 1 cup almond butter

• ⅓ cup maple Syrup

• 100g of dark chocolate melted for coating

• Optional: chopped almonds & shredded coconut to decorate

Method

• Put the granola in a food processor and blitz for 10 seconds. You want some texture in this, but if you like it finer, then blitz for about 25 seconds.

• Put the blitz granola, almond butter & maple syrup into a bowl & mix thoroughly.

• Grab a golf size of the mixture, press together so that it’s firm & roll into golf ball sizes. Once all mixture is used up, straight into the fridge for 30 mins.

• Meanwhile, melt the chocolate over a bowl of hot water.

• Take the granola balls out the fridge.

• Put one at a time on a fork, dipped into the chocolate, coat with chocolate all over.

• Put them into a greaseproof paper and decorate with almonds & shredded coconut & allow to set in the fridge for an hour or so.

• Once set, enjoy nibbling away and store in an airtight container for freshness.

Pecan & Almond Granola Butter Recipe

Say hello to your favourite granola in spreadable form… our Pecan & Almond Granola Butter recipe! Deep toasted to perfection, it’s incredibly tasty and easy to blend up in a few simple steps at home.

Delicious spread on warm sourdough toast, drizzled on top of your favourite fruit and yoghurt or eaten straight out of the jar.

Ingredients

• 1 x box of Pecan & Almond Granola 

• 1 x tablespoon of raw cacao powder (optional)

• 2 x tablespoon of coconut oil

Method

• Add all ingredients to a high speed blender and blend until smooth. This can take some time but so worth it!

• Pour into a glass jar to store and enjoy

Air Fryer Chocolate Granola Nests 🐣

Incredibly delicious and just as adorable, these Easter Granola Nests by whatiateforbreakfast are the perfect breakfast or snack to enjoy this Easter Weekend!

These tasty nests are packed with nourishment and crunch and can be made in just 15 minutes in the Air Fryer!

Ingredients

• 1 large ripe banana

• 1/2 tbsp cocoa powder

• 1/2 tbsp coconut oil or unsalted butter

• 175g Low Sugar Granola

• Yoghurt, mixed berries & peanut butter for topping

Recipe (makes 6 nests)

• Peel a large, ripe banana, then add to a mixing bowl. Roughly mash with a fork.

• Add 1/2 tbsp each cocoa powder and melted, unsalted butter or coconut oil to the bowl, then give it a quick stir.

• Add 175g granola, then mix until combined.

• Grease 6 silicone muffin cases with a little butter or coconut oil, then spoon in the granola mixture, dividing evenly between each.

• Shape the mixture into nests by pressing it into the base & sides, leaving a space in the centre to add the fillings after cooking.

• Air fry at 180C for 8-10 minutes or until the nests are firm.

• Carefully remove the nests from the cases then allow to cool completely on a wire rack before filling.

• Once cooled, add fillings of your choice - we added natural yoghurt, mixed berries and a drizzle of peanut butter.

• Serve & enjoy!

We hope you have a wonderful Easter! Love Team Paleo x

Granola Butter... it's a thing 😏

And it’s incredibly delicious & moreish and can be whipped up in just a few minutes!

Our award winning Low Sugar granola contains superfood ingredients like coconut oil & chia seeds for extra nourishment and crunch.

Deep toasted for extra flavour, our seriously nutty granola makes this an irresistible recipe packed full of tasty goodness!

Ingredients

• 1 x box of Low Sugar Granola 

• Please add a little coconut oil if needed

Method

1. Add all ingredients to a high speed blender and blend until smooth

2. Pour into a glass jar to keep for later

Try these delicious & quick 5 minute recipes hacks using our indulgent granola butter.

These Granola Butter Chocolate Rice Cake Sandwiches have a delicious crunch and are perfect for a healthy treat or snack. Super simple to make and can be kept in the fridge to enjoy throughout the day.

Ingredients

• Low Sugar Granola Butter

• Salted Rice Cakes

• 1 tablespoon of cacao powder

• Half a teaspoon of coconut oil

Method

1. Spread a generous spoonful of granola butter between 2 rice cakes

2. Melt the coconut oil and cacao powder together to make a chocolate

3. Leave to set then enjoy

These Granola Butter Banana Bites are a delicious and natural sweet treat that are perfect to keep in the freezer to grab and go!

Ingredients

• Low Sugar Granola Butter

• Banana

• 1 tablespoon of cacao powder

• Half a teaspoon of coconut oil

• Sprinkle of granola on top

Method

1. Chop up banana into chunks and lay on some baking parchment

2. Top banana chunks with a generous spoonful of granola butter

3. Melt the coconut oil and cacao powder together and drizzle on top

4. Top with a sprinkle of granola

5. Pop in the freezer to set for an hour then enjoy