31 October 2014

Guest Post: Grain Free Coconut Granola

This is super-simple, as it takes only 30 minutes to prepare and cook. It's easily made paleo by omitting the quinoa flakes, and for a completely sugar-free version, leave out the honey/syrups and add a little more cinnamon.

Grain Free Coconut Granola 


2 cups quinoa flakes2 cups unsweetened coconut flakes2 cups mixed (raw, unsalted)  nuts, roughly chopped1 cup mixed seeds/ flax seeds1/4 cup coconut oil1/4 cup honey/maple syrup/brown rice syrup 1 teaspoon cinnamonGenerous pinch Malden sea salt


1. Preheat the oven to 180 degrees C and line a large baking tray with baking parchment. 

2. In a small non-stick pan, gently melt together the coconut oil and honey (or maple/brown rice syrup - the latter is better for anyone sensitive to fructose).

3. Combine all of the dry ingredients in a large bowl, add the warm oil/sweetener mixture and give it all a good mix, so the oil and honey/syrup are distributed evenly. 

4. Spread the mixture out over the baking sheet and bake for 15-20 mins. Check it every 10 minutes or so to make sure it's not burning, giving the granola a shuffle to make for an even crunch!

5. Remove from the oven when everything is a dark golden brown, leave to cool and crisp up for 10-15 minutes, then eat! 

That's it. I love it on top of porridge, or by the handful as an on-the-run snack. 

Kate xxx

About Kate 

As a singer, yoga teacher and lover of all things tasty, I'm constantly reviewing my connection with my body - and, by extension, the food I eat. I got into cooking in my early teens, when creating the perfect brownie was the biggest life problem I faced. Now, after digestive problems, sugar crashes and migraines have led me to a largely sugar-,grain-, and dairy-free existence, my love of cooking is driven by the search for food that is satisfying and nourishing. And just so you know, I consider eating almond butter from the jar (daily) both satisfying and nourishing..."

Follow Kate on Instagram: @misskatelister or check out her band at www.thefoobirds.co.uk 

30 October 2014

Fancy a Whole30 Challenge?

Here we are, about to hit Christmas season full throttle. It's been 2.5 months since I finished my first ever Whole30. A quick 2.5 months where I have tried hard, but struggled at times to stick to my plan of 80:20.

Here's what has worked well:

- My kitchen cupboards have remained compliant. I didn't move back in all the products I cleared out. In fact, the ones I didn't give away are still in a bag, tied up.

- All of my food shopping has still been compliant. Every now and again though I did dip into the storage cupboard to grab a bit of pasta. I've only cooked pasta once in the 2.5 months.

- I baked a pumpkin pie. I cut down the sugar from the recipe and substituted some with agave syrup.

- I am sooooo much more aware of what I put in my mouth and still read labels in the attempt to avoid added sugar (unless blatantly buying something which is made mostly of sugar!)

- I still mostly eat 3 meals per day

- I now know that soya milk actually doesn't agree with me! My first soya latte post Whole30 made me so bloated and uncomfortable! I'm now solely on unsweetened almond milk.

- I've still been collecting recipe inspiration so I will have new things to try second time round. I also picked up a new cook book which sometime has compliant recipes or at least ones I can adapt! 

And what hasn't worked so well:

- I still don't have an off button when it comes to sweet things. I can go a while without any but put 4 cookies in front of me and I will eat 4. I hear you say "just buy one" but it doesn't make financial sense. It cost £0.80 for 1 cookie or £2 for 4 cookies. ...Throw my money down the drain, or get value for money?! That's how the supermarkets work.

- I've become a little less organised and a little lazy when it comes to cooking and organising a menu.


- My skin has improved quite a lot since starting Whole30. I'm not sure if this is down to diet or also to lifestyle such as less stress, getting enough sleep etc

- I weighed myself as a pre Whole30 #2 metric and I'm heavier than when I started #1. This could be down to increased muscle though; all my clothes still fit and feel comfortable.

So why #2?

The biggest reason behind this has to be the fact I want to slay the sugar dragon...some more. Also, with winter on its way that means the mornings and evenings are dark which makes us all a little less inclined to get out and run / cycle / workout. I want to keep my energy levels high and get the most of out my training.

So this is my November Challenge?! Are you in?! Or do you already have a fitness / nutrition challenge planned?! 

Let me know what you're up to! 

Elle :) 

28 October 2014


When you wake up on an October morning and the sun is shining you really should get outside and enjoy it!

Flexioffices - one of the UK's leading office space providers - set me a running challenge and I couldn't think of a better day to step up to the bar!

The Challenge -  Run a designated route (past several Flexioffice's offices on the way as fast as I can)

I got the route through and was pleased to see it was based around Old Street - where my gym has just opened a new location - meaning I had somewhere to drop my stuff off.

According to a study carried out by Bristol University, exercising during your lunch break makes you work better. They found that:

 72% reported improvements in time management on exercise days compared to non-exercise days

 79% said mental and interpersonal performance was better on days they exercised

 74% said they managed their workload better

I choose to run at lunchtime to enjoy the weather (21 degrees?!) and work up an appetite. The route started in the middle of a pop up food market outside the first location. I don't frequent Old Street much so this was a good opportunity to connect the dots of the places I have been to and those I've yet to visit.

I had my phone in my hand to follow the map while I dodged all the workers who were out picking up their lunch. A short run and I was on the edges of Shoreditch at the next Flexioffice venue (also check out Queen of Hoxton who do amazing pop ups on their roof, and Swingers, a crazy golf venue where I celebrated my 30th birthday just a couple weeks ago).

The route then took me back towards Old Street and down past a cafe I've been meaning to check out - Look Mum No Hands - all geared towards cyclists!

Before I knew it, I was done! I recorded my route on the Nike+ app:

I cooled down with a short stroll back to the gym to pick up my stuff before heading home to enjoy my lunch!

Do you find a lunchtime run makes you productive? Or what do you like to do on your break?!

Elle :) 

Just so you know, I have been compensated for taking part in this challenge but as always, all thoughts, running and opinions are my own ;) 


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