Keto Chocolate Fudge Cake

Even if you are not following a keto or low carb eating plan, this is the perfect sugar free, gluten free and guilt free dessert for the Christmas period! 

Supplementing sugar with a natural sweetener will help you drastically cut down your sugar intake.  I started to reduce my sugar about 5 years ago when I noticed what a negative impact it was having on my energy, hormones and skin.  I make sure I always have something nice in my freezer so I never feel deprived!  After a lot of experimentation I found erythritol gives the closest taste to sugar without that weird sweetener after taste!!  I used powdered erythritol for this recipe from Pure and Natural and you can pick 1kg for €11.25 (which is the cheapest I have seen it anywhere!).  The powdered variety works best, but it can be hard to get your hands on in regular supermarkets, and Pure and Natural only charge €2.50 delivery!  You can pick it up here but you’ll be prompted to register an account first. 

Ingredients

• 4 room temperature eggs
• 200 g butter
• 200 g dark chocolate 85% and upwards has less sugar
• 1 cup sweetener – I used powdered erythritol
• Optional – 1 tablespoon of vanilla 

Directions

1.    Melt butter and chocolate over hot water.  (Add your vanilla in here if you are using it).  While this is melting separate your eggs.

2.    Whisk the egg yolks with half of the sweetener.

3.    Next whisk your egg whites until fluffy, then add the rest of the sweetener and whisk until stiff peaks form. 

4.    Add the egg yolk mix to your melted chocolate/butter and then fold this mix into your fluffy egg whites. 

5.    Pour into a lined quiche dish and bake for 40 minutes at 180 °C

6.    It will collapse once you take it out of the oven but don’t worry! 

7.    Serve with whipped cream and enjoy! 

 

The post Keto Chocolate Cake appeared first on Happy Hormone Clinic.

Eating out when following a keto/low carb diet doesn’t have to be difficult or restrictive, there are lots of options and ways to adapt meals so you can continue on your low carb plan.

Following a low carb diet is a lifestyle and that means it needs to fit in with your life.  It’s important not to feel deprived, so there should be no fear around things like social events, dining out with family and friends etc, as there should always be an option to fit your needs.

Planning Ahead...

As always, planning ahead is the key to success, here are a few tips for dining out on keto.

• When possible get involved in choosing the restaurnat, check the menu online before you go so you know there is something keto friendly you’ll enjoy.
• Don’t be afraid to ask the restaurant to alter a meal to your needs, such as swapping out a steak with pepper sauce to garlic butter, asking for salad or vegetables instead of potatoes etc, you will be surprised how accommodating most restaurants are.
• Don’t skip meals before you go – arriving at an event or meal starving can lead to hunger-led choices.
• Base your meals around protein, then add some veggies and some healthy fats.  Be mindful of sauces and always ask if they contain added sugar.
• If a dish comes with bread, make sure to ask them NOT to bring the bread, if it is on your plate, it can be harder to resist.
• Fill yourself up on a starter instead of a dessert, if you really felt you wanted to join in the dessert you could opt for a cheeseboard.
• Don’t drink too much alcohol before you eat, remember your alcohol tolerance is a lot lower when following a keto diet.  Make sure you drink plenty of water between drinks and opt for lower sugar drinks like dry wine, spritzers with sparkling water or a spirit served with a sugar free soda.  

General Cuisine & Pub Grub

Pub menus vary from place to place, but will usually contain at least some of these dishes

• Chicken Caesar Salad – Make sure to ask for no crotons, if they only have it as a starter, ask could you have a larger portion as a main or ask them to add in extra chicken or prawns.
• Burger – Most pub menus will have a burger of some sort, ask for the burger without the bun, add some bacon, and ask for a side salad instead of fries. Be mindful of dressings and BBQ sauce, it is full of sugar! You could ask for some olive oil and lemon as a salad dressing.
• Steak – This is a great option for most pubs and restaurants, choose a nice, marbled cut, ask for garlic butter instead of pepper sauce, you could even add prawns if they have a “surf & turf” option, and then a side of veggies or salad.
• Fish – There is usually a fish dish of the day, make sure it is not breaded and again you could have garlic butter or ask for a creamy sauce.
• Chicken Wings – Another pub favourite, opt for the Spicy/Buffalo wings not the BBQ or you could ask for no sauce and add a little salt, delicious!
• Seafood Chowder – A good chowder should not have flour or too many potatoes, but you need to ask first! If it is flour free ask for no bread on the side.
• Salads – Opt for grain free salads like a Nicoise or Greek salad, think lovely feta and olives, or a “Caprese” salad, which is tomato & mozzarella. If they have another salad on the menu you fancy, just ask them to omit the potato/grains etc and add more protein or mixed leaves.

Tapas

• Prawns Pil Pil (sizzling garlic prawns) – these are a perfect option, just remember to say no bread as they usually come with bread!
• Chorizo – sometimes served with prawns or just braised chorizo, again omit the bread.
• Pork Belly – Make sure there is no added BBQ sauce, it often comes in little crispy squares of heaven.
• Mussels – again remember to say no bread.
• Meatballs – sometimes they may contain breadcrumbs but it would be a minimal amount.
• Mixed Olives – a great appetiser for keto
• Serrano Ham & Manchego cheese (no bread/crackers)
• Beef Cheeks, Chicken thighs, Iberian pork, meat skewers – again just check what they are marinated in and that there is no sugar or see if there is an option to get the sauce left off…

Indian Food

Indian cuisine is based on a lot of meat dishes, which can be perfect for a keto diet.  If you are having a takeaway you can cook up some cauliflower rice at home to serve instead of rice.  You’d be surprised at how less bloated you will feel!  Keto friendly choices include:

• Most meat or seafood tandoori dishes, which are marinated with plain yogurt and spices before being cooked in oven. Skip the sauce and chutneys!
• Seekh Kebab, Lamb, and beef koftas – They often have a meat tasting platter too.
• Curry dishes will generally be low in carbs and you can opt for a plain sauce like madras or a creamy sauce like butter chicken or Tikka Masala.  Skip the rice and order a side of veggies instead
• Saag Alena – Spinach and chickpeas or Saag Paneer – Spinach and cheese are great side dish options.

Thai Food

Most Asian restaurants will have adaptable options:

• There will often be a steamed fish dish on the menu, be careful with deep fried as it may be coated in flour.
• Stick to brown sauces, think soy or ginger, but ask to make sure there is no sugar added.
• Chicken satay skewers are usually a low carb friendly option, though there may be a little sugar in the sauce so you could ask before ordering.
• Crispy duck is another option, skip the pancakes and sauce and enjoy with a side of stir-fried Asian greens or a crispy salad.
• Crying tiger salad – This is a spicy beef salad; the sauce usually has added sugar so you could just ask for no sauce and some soy or chilli oil on the side.
• Thai curries will often have added sugar, but you could see if they could omit and just have some crunchy salad on the side instead of rice.

Italian

Italian is another very easy restaurant to make low carb swaps!

• Chicken breasts with a creamy sauce is always a winner, have a nice side salad or some steamed veg instead of potatoes.
• There will often be a fish dish that should be low carb or you can ask for the sauce on the side, tomato-based sauces may have a little sugar but shouldn’t be too high.
• Chicken Salad – There is usually a chicken salad of sorts, where you can omit the carbs and add extra protein or meat.
• Tomato & Mozzarella salad (Caprese) or Burrata (think of a creamy softer mozzarella) is divine!
• Most Italians will have a steak, again go for a garlic butter and a side of mushrooms and onions.

Mexican

Mexican restaurants and street food cafes have a couple of dishes that can be adapted to low carb:

• Chicken fajitas with a nice side salad, instead of the wraps!  You can indulge in salsa, guacamole, and sour cream on top!
• Burrito bowl – You can often choose from shredded beef, chicken, prawns and mix and match your contents, just leave out the rice and go easy on the beans for a low carb option.  Again salsa, guacamole, and sour cream are all perfectly fine to add! 

Desserts

Unfortunately, most restaurants will not have any keto friendly desserts. If you really like something “sweet” after dinner you could ask for strawberries and cream, make sure to ask if the cream has added sugar though! 

I often bring a couple of fat bombs in my hand bag and give them out at the table when coffee is served and everybody loves them!  

The post Eating Out when Low Carb or Keto appeared first on Happy Hormone Clinic.

Dysbiosis is an excess of pathogenic or ‘bad bacteria’ in our gut.  Because one of the roles of our good bacteria is to crowd out the bad guys it’s important to ensure we make a conscious effort to promote healthy levels.

So what’s the big deal about gut flora when it comes to weight gain?

1. Oestrogen Metabolism…

An imbalance in our gut flora can influence the level of oestrogen that we re-absorb from the gut back into circulation.  A certain amount is normal but in excess we can start to experience oestrogen dominant symptoms.  Oestrogen is the hormone that gives us our soft feminine form and it can promote weight gain especially around the hips and waist if not in balance.  Other symptoms that may indicate oestrogen dominance include heavy periods, PMS, breast tenderness and low thyroid function.

2. Inflammation…

Pathogenic or bad bacteria have the potential to increase inflammatory molecules that have been show to increase risk of disease and disorders such as insulin resistance, diabetes and heart disease.  These disorders directly impact our potential to gain weight.  Inflammation is an attempt by immune system to clear out potential threats from the body and the immune uses a huge amount of energy leaving us feeling tired and unmotivated.  In fact a paper just came out in June 2019 in the journal Trends in Cognitive Sciences linking the reduced release of dopamine in the brain, the motivation to do things, and the presence of an inflammatory reaction in the body.  If we feel tired and unmotivated the likelihood is that we won’t feel like exercising!

It’s not all dreary though your good bacteria produce anti inflammatory compounds called short chained fatty acids when you consume fibre.  These compounds act as a source of energy for the cells lining the colon and help reduce the risk of the diseases I have listed above; insulin resistance, diabetes and heart disease!  Bottom line need to make sure we are feeding our good guys!!

3. Antibiotic use…. 

We know from studies on livestock that chronic use of antibiotics can promote weight gain and now more research on rats also shows antibiotic exposure disrupts gut microbiota and increases body fat.

Could this transfer over to humans?  It’s entirely possible as research shows children who regularly take antibiotics gain weight faster, demonstrating their is a link…   However this effect seems to be cumulative, so instead of never taking antibiotics at all – just use them when they are absolutely needed.

4. Firmicutes versus bacteroidetes…

Firmicutes and Bacteroidetes are two major phyla of bacteria in human gut microbiota. The ratio between these 2 bacteria groups is correlated with obesity and other diseases.  Most studies have shown that the more Bacteroidetes you have (compared to your Firmicutes), the leaner you will be.  Firmicutes are not bad per se but they work by helping to increase the amount of energy we extract from our food.  This can then lead to weight gain if that extra energy is not used up.  To shift the ratio more in favour of bacteroidetes increase your intake of plant fibre especially beans and vegetables.

Can a simple shift in gut bacteria be enough to kick off the weight loss process you might be asking!??  Animals studies say it may be possible… By transplanting bacteria from the intestines of obese humans into mice we can see it can actually trigger obesity in normal-weight mice.  In a study, Dr. Gewirtz at Cornell University showed that the weight of mice could be changed by over 15 percent just by shifting their intestinal bacteria.  This has also been demonstrated in humans where people who have gotten a faecal transplant from someone over weight, the person receiving the transplant gained weight without any change in their diet.  So what would a 15% increase look like… well in a female weighing 9stone it would equate to a 1 stone and 5lb increase; pushing them into an over weight category.

How modern life screws up our gut bacteria…

Unfortunately, several features of the modern lifestyle can contribute to deminished gut flora:

• Antibiotics use
• Medications like the contraceptive PPIS, THE pill and steroids.
• Diets high in refined carbohydrates, sugar and processed foods which encourage growth of pathogenic flora ‘bad bugs.’
• Alcohol is a natural sterilising agent; not good news for our ‘good bacteria!’
• Diets low in fermentable fibre to provide food for our ‘good guys.’
• We can only assume that chemicals added to drinking water and food have potential to damage the growth of our gut flora.  More evidence is coming out this year on the negative impact of preservatives on gut flora and I’m sure pesticides can’t be good either!
• Infection is another factor, such tummy bug or food poisoning.  It can take months for the gut to recover after an infection.

How Can we Positively Influence our Gut Bacteria Levels? 

1. Introduce fermented foods into the diet like kefir, sauerkraut, kimchi, miso and raw apple cider vinegar.  Remember good bacteria helps to crowd out the bad guys!
2. Diversity of gut microbes is key when it comes to a healthy gut and kefir is one of the most diverse of all the fermented foods containing up to 2,000 strains of beneficial microbes.
3. Reduce sugar and processed foods – that’s a given when it comes to any health issue!!
4. Increase your vegetable intake using, soups, salads, smoothies, homemade coleslaws and cover half your plate with fibrous vegetables at dinner time.  Choose organic produce where possible to avoid toxic pesticides residues.
5. Increase legumes!  Peas, beans, lentils and hummus are an amazing source of fibre to help fertilise your good bacteria.
6. Drink pure water.  Nowadays water filtration systems are much more accessible.  If you want to remove chlorine and fluoride as well as heavy metals you want to look out for a reverse osmosis system.  Boiling water or jug filters just won’t cut it when it comes to removing these chemicals.

I hope you enjoyed reading my article and enjoy adding in some gut loving foods into your diet 

The post Is your Gut Bacteria Sabotaging your Weight Loss Efforts?? appeared first on Happy Hormone Clinic.

But it doesn’t have to be difficult… First of all it’s important to change your way of thinking… instead of thinking about giving up sugar think about including more healthy and enjoyable foods into your diet this will naturally reduce cravings!  This way you don’t have to battle with your will power too much!!!

1. Don’t let your blood glucose levels fall too low – Yes I said glucose, which is the same as sugar but the key here is maintaining stable blood sugar levels and not letting them climb too high or too low.   Will power is lowest when blood sugar levels are low and this is the key to controlling cravings!!!   Some of the worst foods for promoting a blood sugar roller coaster are actually sugar and refined carbohydrates.  This is because of the sugar crash we experience after consuming them.  When this occurs insulin has taken the sugar from our blood stream and stored it as fat –> leaving us with low blood sugar.  Sugar and carbohydrates also promote the release of ghrelin “The Hunger Hormone” so…. the more you eat; the more you will crave!!!
2. Don’t skip breakfast, especially if you suffer from fatigue –   If you’re running on empty all morning this puts strain on the adrenals to pump out cortisol.  Cortisol is the stress hormone and we all know that when we feel stressed we’re more likely to make unhealthy food choices!  You’re going to eat those calories at some point during the day at least at breakfast time you’ve a greater chance of it being something healthy!  Skip cereals which are overly processed in favour of whole foods with a serving of fat and protein to keep you satisfied all morning! 

1. Include more healthy fat – Fats are excellent for maintaining stable blood glucose levels. But this doesn’t apply if it’s eaten with large amounts of sugar.  When you’re designing your plate include 2 tablespoons of healthy fats and some protein to help stabilise blood sugar levels.  Green vegetables are great addition because they are naturally low in carbs!  Healthy fats include: coconut oil, olive oil, avocados, nuts and seeds, organic eggs and oily fish.
2. Ditch the caffeine – Caffeine has a big impact on blood sugar;  It messes it up and increases the stress hormones both of which have a negative impact on cravings and your waistline!!!  Replace coffee with herbal teas and add a teaspoon of coconut oil if you need a boost of energy
3. Limit Fruit – Yes fruit has its health benefits but it does contain sugar in the form of fructose.   If you’re trying to reduce sugar and avoid cravings eliminate fruit for the first 5 days of clean eating and then include small amounts of lower sugar fruit like apples, plums or berries.
4. Include healthy snacks – having some healthy snacks to hand if your blood sugar begins to drop will make sure you don’t succumb to cravings!!  Keep a snack size bag of nuts in your handbag so you don’t get caught out when you’re out and about!
5. Get organised  –  Simple and effective – clean out your fridge, get rid of temptation out of the house and stock up with healthy and tasty supplies!

The post 7 tips for Quitting Sugar this Summer! appeared first on Happy Hormone Clinic.

I really like the nuts in Lidl because they taste so fresh and they come in a resealable pack.  Nuts so be crunchy and not withered and chewy and you can keep them fresh by storing them in the fridge once opened.  Polyunsaturated fats are not heat stable so even the temperature in your kitchen can cause them to spoil and go rancid!

Start by soaking your nuts over night in some water and a good pinch of salt.  For some reason my cashews turned pink when I soaked them!

Once your nuts are rinse and dry them and place them into a blender and blitz for no longer than 10 seconds. If you don’t have a blender then you can place the nuts in a plastic bag and bash them with a rolling pin.

Add the blended nuts to the bowl with your granola ingredients and mis well…

Ingredients:

• 200g of Walnuts
• 200g of Cashew nuts
• 200g of Brazil nuts
• 100g of Pumpkin seeds

(All available in these pack sizes in Lidl!)

• 1 pinch of salt
• 1 tbsp of vanilla paste
• 1 tsp of cinnamon
• 3 heaped tablespoons of coconut oil
• 2 tbsp of honey

Directions:

1. Drain and rinse the soaked nuts and dry them off using a tea towel or some kitchen paper.
2. Preheat the over to 90°C
3. Place the walnuts, brazil nuts, cashews and pumpkin seeds into a blender and blitz for no longer than 10 seconds. If you don’t have a blender then you can place the nuts in a plastic bag and bash them with a rolling pin.
4. Add the nut mix to a large bowl and drizzle your honey, vanilla and melted coconut oil over. Mix well, coating all of the nuts evenly.
5. Sprinkle the cinnamon and salt into the mix, ensuring you stir thoroughly to coat all of the nuts.
6. Line your baking tray with some parchment paper and cover the tray evenly with the granola mix. Bake for 4-5 hours in the preheated oven.  You’ll need to stir the granola a couple of times during this time.
7. The granola is ready once all nuts have a light and crispy texture.  If you take them out too soon some of the bigger nuts may still be a bit chewy so return the tray to the oven for another 30 minutes.  Don’t worry the nuts won’t burn this is a slow dehydration process!
8. Once the granola has finished baking, remove it from the oven and allow it to cool completely before storing it in an airtight container.
9. Serve with some fresh fruit and greek yoghurt.  You can also serve with tinned or carton coconut milk for a dairy free alternative 

The post Slow Roasted Paleo Granola appeared first on Happy Hormone Clinic.

Ingredients: (double ingredients if making for 2)

• 3 tbsp of full fat tinned coconut milk
• 1/2 tsp of turmeric
• 1/4 tsp of cinnamon
• 1/4 tsp of dried or fresh ginger
• 1 pinch of black pepper (increases absorption of the turmeric)
• 1 tsp of raw honey of maple syrup
• If you want to make this super low carb you can add a couple of pinched of stevia!

Directions

1. Add 3 tablespoons of tinned to coconut milk to a mug and top up with boiling water. Stir into a liquid.
2. Add in the rest of your ingredients and then transfer into a nutribullet or high speed blender.
3. Blitz for 30 seconds and then transfer into a saucepan and bring to the boil (about 3-5 minutes)
4. Poor into a mug and drink immediately.

**Note be careful with your hands and clothes because turmeric stains!!!

The post Golden Milk appeared first on Happy Hormone Clinic.

After arriving to clinic I was welcomed into the waiting area and invited to fill out a consultation form; while listening to some soothing music in the background.  Antoinette was my therapist, she is a fully qualified nurse and very professional and reassuring. She explained all utensils were disposable and hospital grade and detailed everything that would happen during the treatment.

She directed me to the bathroom where I was given disposable undies, Velcro towel wrap and some cosy socks so my feet wouldn’t get cold! I thought this was a lovely touch!!

I returned to the room where I was directed onto the bed and she began to work her magic. The most uncomfortable part was getting the tube inserted but once it’s in you can’t really feel it.   She flushes the bowel with warm water and you let her know when you’re feeling an urge to pass a movement; at that point she releases the water again and this relieves the urge to go!!  She repeated this several times changing the water temperature. During the treatment I was giving the option of having a toilet break which I gladly accepted… This gave me the opportunity to empty my bowel while I read one of her little books on positive affirmations!

When I was done I returned to the bed for the rest of my treatment. I was curious to know what was actually coming through the tube but she said not much at all as I had cleared most of it out during my toilet break (which I was kind of relieved about)!!

She massaged and palpated my abdomen and found tender areas of inflammation, which she informed me was around my gall bladder and liver. This is very interesting to me because I have suffered from hormonal issues for many years.   As a nutritional therapist I understand the liver and bile is what removes excess hormones, if this system is not functioning optimally it can cause a build up excess hormones in the system!

She finished off my treatment with a coffee enema and explained the amazing benefits! She informed me she was using the Gerson Therapy brand of coffee; this is used in the protocol for the Gerson Cancer treatment. Amazingly a coffee enema can speed up liver function by up to a massive 600% (according to Dr Gerson).  It helps eliminate toxins and bile by stimulating the liver and gall bladder.  During the coffee enema I felt an amazing feeling of Euphoria – I don’t usually drink coffee but if that’s what people are experiencing then no wonder it’s addictive!!

After the coffee enema she flushed out my colon for the last time to help remove any bile residue. She felt my tummy again and it didn’t feel as tender as before – this hopefully indicates some of the pressure was relieved from my gall bladder!

Once the treatment was finished I sat down with Antoinette and she gave me a cup of warm herbal tea and we discussed my follow up recommendations. I must say it was lovely to be getting advice for change from giving it!! She recommended magnesium, a probiotic and a castor oil wrap which I’m really excited about trying out!!

I was really happy with the treatment and couldn’t recommend Antoinette more highly!  You can book a consultation with her in her clinic in Westside Galway.

I paid for my session and I did not receive any gratuities for writing this blog it was just a record of my own experience for anyone who is interested!

The post Colonic Hydrotherapy appeared first on Happy Hormone Clinic.

Serves 2

Paleo Friendly!

Ingredients

• 1 large ripe avocado
• 2 tbsp of raw cocoa powder
• 2 tbsp of tinned coconut milk – the creamy part!
• 2 tsp of honey or maple syrup
• 1 tsp natural vanilla extract
• 1 tsp of Maca (this is optional but it gives it a lovely flavour!)
• If you want to increase fibre content add 1 tbsp of chia seeds, they help the mousse to set nicely.
• Optional toppings: flaked almonds, strawberries, cocoa nibs, grated dark chocolate

Directions

1. Add the avocado and coconut cream to a large bowl and mash together with a fork.
2. Add the cacoa powder, maca, chia seeds, vanilla extract and honey.
3. Mix the dry ingredients into the wet and then finish off with a hand blender to produce the creamy mousse consisitency.
4. Transfer the mousse to individual bowls and store in the fridge for 20 minutes to set or until ready to eat.

The post Chocolate Avocado Mousse appeared first on Happy Hormone Clinic.

Ingredients:

• 200-300ml of Kefir or Glenisk Strained Greek yoghurt if you can’t get your hands on Kefir
• 1/2 ripe banana
• 6-8 frozen strawberries or you can also use raspberries.
  (I like frozen berries as they make the smoothie nice and cold)
• 4 dates
• 1 heaped tbsp of ground almonds
• 1 heaped tbsp of cashew nuts
• Top up with 100-200 ml of water or up to the max line if you’re using a nutribullet

Directions:

1. Place the kefir in first as when you put the dry ingredients in first they tend to stick to the sides!
2. Add the rest of your ingredients and blend until smooth
3. If you’re making this smoothie as a snack or meal away from training, I would recommend you exclude the dates and add:

• Half an avocado
• 2 frozen spinach cubes
• 1 tbsp of chia seeds

These additional ingredients stop the sugar entering the blood stream too fast and causing weight gain! After exercise all glucose is used to restore muscle glycogen so it’s never stored as fat!

Hope you enjoy it!

Niamh x

The post Strawberry Cheesecake Recovery Shake appeared first on Happy Hormone Clinic.

Ingredients

• 1 bag of Irish Kale will do 2 oven trays
• 2 tbsp of red onion pulp (1 small red onion grated)
• 2 tbsp of olive oil
• 2 tbsp of nutritional yeast
• 2 tbsp of whole hemp or flax seeds – these add a lovely crunch!
• 1/2 – 1 tsp of vegetable boullion – (optional) You could also use some sea salt if you don’t have boullion.

Directions:

1. Preheat the oven on it’s lowest temperature 80 °C to dehydrate the crisps.
2. One bag of Irish Kale will fill 2 trays
3. Tear the kale into bit size pieces removing the tougher stalks.
4. Wash the leaves and pat dry really well.
5. Once dried add the leaves, olive oil and red onion pulp and mix well ensuring all leaves are coated.
6. Sprinkle with nutritional yeast flakes, vegetable boullion, and and mix thoroughly.
7. Layout the kale pieces on a baking tray in a single layer.
8. Bake at 80 °C for approximately 15-20 minutes until they are completely dehydrated like a real crisp!  If you’re using 2 trays it will take longer 30-40 minutes but make sure to check them after 20!
9. Store in an airtight container as they will go stale like real crisps if left out uncovered – usually they are not around that long!!

The post Cheese & Onion Kale Crisps appeared first on Happy Hormone Clinic.