breakfast – Inspired by Miranda

Rise & Shine Green Smoothie

February 28, 2022 Miranda

Rise & Shine Green Smoothie

Servings: 2
Prep Time: 10 mins
Cook Time: 0 mins
Difficulty: Easy
Rating: ★★★★★
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We all know the importance of a healthy breakfasts, but what if you're not an 'egg & veggie' type of a breakfast person. What if you're not a breakfast person at all? Enter the breakfast smoothie! It's a great option for those who just can't stomach solid foods in the morning or prefer to start their day with something on the sweeter side. And, best of all, allows us to pack in loads of nutrient-dense foods, such as veggies, seeds and healthy fats. I also love breakfast smoothies because they are quick and easy to make, you can even batch prep your ingredients and store them in individual serving bags - all you have to do is pop them in your blender in the mornings.

Tips: Feel free to experiment with different fruit & veg combinations. The key thing is to make sure your smoothie includes: protein (e.g. nuts, seeds, beans, collagen or protein powder), fats (nuts or seeds butters, coconut or MCT oil, etc.), veggies (frozen cauliflower and baby spinach are great for beginners), and a liquid for hydration (e.g. nut milk, water or herbal tea). Add a small amount of fruit for sweetness and some herbs or spices for extra flavour!

Ingredients

2 stalks celery
½ cup broccoli florets
2 small cucumbers
1 cup baby spinach
1 cup (or more) water
1 banana, frozen
2-3 sprigs parsley
2-3 sprigs cilantro (coriander)
1 tbsp collagen powder
1 tbsp coconut oil
1 tbsp tahini
Pinch of cinnamon
1 tbsp maple syrup (optional)

Directions

Chop celery, broccoli and cucumber.
Place spinach, broccoli and water in blender, blend on high for 10-15 seconds.
Add cucumber and celery (and more water if needed), blend on high for 10-15 seconds.
Add banana, fresh herbs, collagen powder, coconut oil, tahini, cinnamon and maple syrup if using, blend on high for 10 seconds.
Pour in your favourite glass and enjoy the green goodness!

Nutrition

Per Serving: 237 calories; 11.4g fat; 25.4g carbohydrates; 7.3g protein; 6g Fibre; 205% DV for vitamin K; 162% DV for vitamin A; 51% DV for manganese; 41% DV for vitamin C; 39% DV for potassium.

Nutrition

Recipe: Breakfast Smoothie

August 10, 2016August 6, 2016 Miranda

By Adrianna McDonald

So many of us are in a rush in the morning, having just enough time to grab a coffee and leave the house without breakfast. Numerous studies prove that breakfast is the most important meal of the day. Swap your morning coffee for this amazing smoothie and start the day the right way!

The best thing about it is that you can’t taste the spinach but you still get the benefits of its nutritious nature. This combination will keep you full for long and offers lots of energy making it perfect before workout as well.

Let’s learn more about the ingredients:

1 banana: It’s a versatile fruit that comprises many vitamins, including A, B, C and E, and minerals like potassium, zinc, iron and manganese.
1 tbs goji berries: These are rich in antioxidants that boosts our immune system. They also help fight free radicals that contribute to cancer & ageing and are high in beta-carotene improving vision & prevents cataracts. Goji berries provide our bodies with vitamins B1, B2, B6 and E and contain another 22 minerals and 11 amino acids. They prevent and fight both fatigue and tiredness, reduce blood pressure and cholesterol levels, and stimulate release of human growth hormone (anti-aging). And finally, goji berries are high in natural plant based protein and iron.
3-4 cubes frozen spinach: Spinach is a low-calorie food yet very high in vitamins, minerals and other phytonutrients. Its packed with good-for-you nutrients, such as vitamin K, vitamin A, magnesium, folate, phosphorus, vitamin E, C, B3, B6 and potassium. It’s also a good source of protein and is loaded with flavonoids that protect the body from free radicals. Spinach helps prevent arthritis, osteoporosis, migraines, headaches and asthma and more.
1 tbsp of peanut or almond butter: Nut butters are high in protein, fiber, healthy fats, potassium, magnesium and antioxidants. The list of good things about peanut butter just go on. One serving of peanut butter will give you at least 3 mg of the antioxidant vitamin E. Additionally, you will also get magnesium (about 49g) which is excellent for bone building and muscle recovery and a small but still important amount (0.17 mg) of vitamin B6 that will help boost your immunity.
1 scoop of protein powder (vanilla flavor works best)
1 gls of almond, coconut or other milk
Ice cubes

Put all the ingredients in the blender and watch it turn into a healthy, nutritious, fulfilling and most importantly delicious smoothie.

Uncategorized

Unexpected Superfoods – A Quick Breakfast Recipe

July 16, 2015July 16, 2015 Miranda

If you know me, you would probably know that I love bread! But you also know that I am a sucker for healthy eating and thus have had to research and come up with creative ways to have my favourite foods.

So after trying (and reading… a lot!) about all sorts of bready goodness – from gluten- and dairy-free to raw vegan types – I believe I have found the one!

Why is Ezekiel bread one of the healthiest options?

It may not be gluten-free but it packs so much goodness that you just have to give it to Ezekiel bread. Made out of sprouted grains and pulses (typically wheat, millet, spelt, barely, soybeans and lentils) this type of bread is very high in protein and fiber which means a single slice can keep you full for a long time.

In fact, due to the unique combination of ingredients, Ezekiel bread is a complete source of protein (just like eggs and milk) which contains all nine essential amino acids! To be exact, one slice has 4 grams protein, 3 grams fiber and only 80 calories, says nutrition blogger Amy Marturana.

But that is just the tip of the iceberg! Ezekiel bread is the ultimate wholegrain bread since it contains no flour or added sugar and is made up entirely of sprouted grains and legumes (which also means it has much less gluten than other conventional breads). And here’s where the difference lies between this bread and other wholegrain varieties.

You see, sprouting grains increases their nutritional value and makes the vitamins and minerals within more readily available and easy to absorb by our digestive system.

Of course you can have bread any way you want, but today I want to share with you a slightly unusual combination which tops up the nutritional benefits of Ezekiel bread. Check out the recipe below and find out the secret health powers of the za’atar herb blend.

Ezekiel Bread Za’atar Toast

Step 1: place bread on foil (less cleaning later)

Step 2: Prep your ingredients: Flax seed oil (healthier alternative to olive oil) with a dash of coconut oil

Step 3: Mix them up!

Step 4: Spread and bake! It needs only 5-10 mins in the oven (high heat)

Step 5: And voila! Enjoy your crispy, herby toast with a cuppa 🙂

Easy-peasy! It’s quick, it’s yummy and it’s healthy! Who knew such things existed?

The benefits of Za’atar

If you have ever visited a Middle Eastern country you have probably come across this word. Za’atar is a savoury mix of dried herbs (thyme, oregano, sumac, marjoram, sesame seeds and salt) which is typically sprinkled over bread and other foods.

It is these specific herbs that are well known for their antioxidant properties due to the high level of flavonoids which they contain. In particular, research has shown that sumac has anti-viral, anti-fungal and cancer-fighting properties, whereas thyme and oregano have antiseptic and antimicrobial properties. There are even suggestions that za’atar herbs may have cognitive and mood-enhancing properties (i.e. they can give your brain a boost).

Did you know?

Za’atar and Ezekiel bread have more something in common that may surprise you (and no it is not my recipe). Both have their origins linked to the Bible. The word za’atar not only refers to this aromatic blend of spices but also to a variety of wild oregano and is mentioned several times in the Bible with reference to cleansing and purification rituals.

Similarly to za’atar, Ezekiel bread also derives from Biblical passages. Of course, this one is a bit more obvious with the name coming from a specific verse (Ezekiel 4:9) which also states the list of ingredients typically found in this bread:

Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt and put them in one vessel…

Ah, the amount of information you can find online….