Friday, 11 September 2015

Recipes: Honey

Faya Nilsson has teamed up with raw Manuka Honey brand, Steens to share her tips and expertise on the health and fitness benefits of manuka honey.

Written by Faya Nilsson

Energy Boosting Breakfast: 'Balls of Energy' (pictured above)

These little balls of energy do exactly what they say on the tin. A fabulous device to consume in the morning, prior to your early workout, fuelling you with exactly what your body needs to get the most out of the forthcoming session. They're packed with healthy fats, natural sugars, dietary fibre; essentially, energy on which you can draw. Plus they taste delicious and are extremely easy to make!

1/2 cup coconut oil
1/2 cup almond butter
1/2 cup hazelnuts
3 tablespoons of Steens Manuka Honey
1tsp vanilla extract
3tbsp cranberries

How to
1. Pre heat the oven to 200
2. Throw the coconut oil, almond butter, hazelnuts, manuka honey and vanilla extract into a blender, and blend until relatively smooth, but not velvety (some textural crunch will be favourable).
3. Remove the ingredients and roll the mixture into balls using your hands.
4. Add one or two cranberries to each ball.
5. Finally pop the balls into the oven at 200 degrees and bake for 5 minutes ensuring they don't burn.
6. Let the balls cool off and then enjoy ahead of your next workout!

Post-training Smoothie: 'Recovery Smoothie'

This little post-workout smoothie is excellent when you're looking to aid muscle recovery, promote rehydration and replenish glycogen stores, so that your body can repair more readily. The yoghurt provides a good source of protein as does the peanut butter which also contains healthy fats; the sweet Manuka honey hits the spot and provides the glycogen infusion your muscles need to start healing! The drink is super easy on the digestive system, and should ideally be consumed within the 30 minutes following your workout's conclusion.



1 tsp of Steens Manuka honey
1 tbsp Organic peanut butter (or almond butter)
1/2 cup natural yogurt
1/2 cup almond milk

How to
1. Simply pop all the ingredients into a blender, and blend to your chosen consistency (my preference is velvety-smooth)
2. Top with some nut sprinkles and perhaps a few blueberries, then drink up!

Lite Summer Bite: 'Avocado Mint-Chocolate Mousse'

This avocado mousse tastes absolutely exquisite, and in moderation is not only a little piece of heaven, but is super nutritious as well. Avocado contains healthy mono-unsaturated fats (for muscle growth, repair, and the development of new tissue, including muscle cells) and a good amount of dietary fibre too. I've sweetened the mousse using delicious Steens Mauka honey, as well as drizzling a little over the finished product, above!


Ingredients (serves 3-4)

4 squares of 90% dark Lindt chocolate
2 large & very ripe avocados
1 tbsp Steens Manuka honey
1 cup of unsweetened almond milk
1 tsp. peppermint extract, and 1 tsp. almond extract
A pinch of pink himalayan salt
Crushed nuts – preferable almonds or hazelnuts but pecans, cashews etc work just as well.
Fresh berries – raspberries, blueberries, cocnut flakes, cocao nibs, etc for garnish

How To
1. Pop the 4 Lindt Chocolate squares in a bowl over a saucepan of simmering hot water. Gently stir until the chocolate is melted and smooth.
2. Put the avocado, mint & vanilla extract, manuka honey, almond milk, pink salt and melted chocolate into a blender until the consistency resembles a light mousse (which should take circa 1 minute).
3. Scrape it out of the blender and spoon the mousse into serving glasses or dishes, then leave in the fridge for a few hours to chill.
4. For decoration, sprinkle crushed nuts, cacao nibs and some berries on top, and drizzle a little honey over it.
6. Serve – Voila!

Steens Manuka Honey is available nationwide from a variety of stockists including: Sainsbury's, Waitrose and Whole Foods. For more information visit:

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