Recipes

Rise & Shine Green Smoothie

Rise & Shine Green Smoothie

  • Servings: 2
  • Difficulty: Easy
  • Rating: ‚ėÖ‚ėÖ‚ėÖ‚ėÖ‚ėÖ
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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
  • ¬Ĺ 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

  1. Chop celery, broccoli and cucumber.
  2. Place spinach, broccoli and water in blender, blend on high for 10-15 seconds.
  3. Add cucumber and celery (and more water if needed), blend on high for 10-15 seconds.
  4. Add banana, fresh herbs, collagen powder, coconut oil, tahini, cinnamon and maple syrup if using, blend on high for 10 seconds.
  5. 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.

Recipes

Protein Bean Brownies

Protein Bean Brownies

  • Servings: 8
  • Difficulty: Easy
  • Rating: ‚ėÖ‚ėÖ‚ėÖ‚ėÖ‚ėÖ
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I discovered this yummy recipe when I was looking for ideas to use up a pack of beans that was about to expire. The beans are an excellent source of fibre and together with the cocoa powder make a perfect meal for our gut microbes. Other than being beneficial for our microbiome, this recipe is also mineral and protein packed - both from the beans and eggs as well as the protein powder. Oh, and those gooey melted chocolate chunks are just heavenly delicious!



Tips: These brownies can actually freeze pretty well! Just cut them into individual servings and pop into a freezer bag. Using canned beans which are softer will make the batter more smooth & consistent.

Ingredients

  • 1 1/2 cups black beans (canned or pre-cooked)
  • 3 eggs
  • 3 tbsp coconut oil, melted
  • 2 tbsp cocoa powder
  • 2 tbsp chocolate pea protein powder
  • 2 tbsp vanilla protein powder (I used Dr. Amy Myers beef protein)
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup dark chocolate chunks (dairy-free)

Directions

  1. Preheat oven to 350 degrees F (180 C). Blend black beans in food processor into a rough paste. Transfer to a large mixing bowl and add eggs and melted coconut oil. Mix well.
  2. Mixing well after each ingredient add cocoa, protein powders, baking powder and salt one by one into the mixing bowl. Then stir in chocolate chunks (you can just crush 1/3 of a dark chocolate bar).
  3. Using extra coconut oil, grease a 25x10cm loaf tin, then line with baking paper. Pour in batter and bake for 30 to 40 minutes, or until the edges are visibly cooked and the center doesn’t jiggle much when you shake the tin (if using the a toothpick test, it may still come out a little wet and that’s ok Рwe want these brownies moist!).
  4. Transfer to a cooling rack and allow to cool before cutting into individual brownies.

Nutrition


Per Serving: 175 calories; 10g fat; 8.5g carbohydrates; 13g protein; 5g Fibre; 24% DV for copper; 17% DV for iron; 18% DV for manganese; 16% DV for phosphorus.

Recipes

Salmon fishcakes

Salmon fishcakes

  • Servings: 12
  • Difficulty: Medium
  • Rating: ‚ėÖ‚ėÖ‚ėÖ‚ėÖ
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These salmon patties are great for entertaining family and friends. They are gluten-free and dairy-free, and work wonderfully well as a healthy main dish with a side of steamed or roasted veggies. I love that they can be batch-cooked and frozen, making meal prep deliciously easy!


Tips: You can save time by using canned or pre-cooked salmon, pre-boiled potatoes and pre-diced frozen onions, carrots, garlic and parsley. Swap white potatoes with sweet potatoes for a lower glycemic index.

Ingredients

  • 500g white potatoes
  • 2 fresh salmon fillets (450g)
  • 5-6 tbsp olive oil
  • 1 medium onion, finely diced
  • 1 small carrot, diced
  • 1 garlic clove, minced
  • 1 cup frozen peas, defrosted
  • 2 eggs, beaten
  • 1/2 cup sunflower or almond flour
  • 1/3 cup fresh parsley, finely chopped
  • 2 tbsp. fresh dill, finely chopped
  • Salt & pepper to taste

Directions

  1. Fill a large saucepan half-way with water, add a pinch of salt and bring to boil. Peel the potatoes and cut them into large chunks. Once the water is boiling, add the potatoes, bring to boil, and then cook on medium heat for 10 mins (until cooked through). Drain the potatoes and set aside to cool off.
  2. As the potatoes boil, preheat oven to 220¬įC. Place salmon on unbleached baking paper and drizzle 1 tablespoon of olive oil, salt and pepper and bake for 10-13 mins (until cooked through).
  3. Meanwhile, dice and chop vegetables. Once the salmon is cooked, place it in the fridge for 5-10 mins to cool off.
  4. In a large pan, add 1 tablespoon of olive oil, onion, garlic and peas; cook on medium heat for 6-8 mins. Remove from the heat and let cool.
  5. Mash the cooled potatoes with a masher, add olive oil if necessary.
  6. In a large bowl flake the salmon (without the skin) and add the cooked onion, garlic and peas, as well as the potato mash, fresh herbs, flour and eggs. Mix well with a wooden spoon or with your hand.
  7. Make small patties from the mixture and place on a plate. In the same large pan used earlier, heat the rest of the olive oil on medium heat. Add the salmon patties and cook for 3-4 minutes on each side.
  8. When removing the patties from the pan, place them on a plate with a few paper towels to absorb the excess oil.
  9. Serve them warm or cold ‚Äď your choice!

Nutrition

Per Serving: 218 calories; 13g fat; 10g carbohydrates; 13g protein; 1g Omega-3s; 68% DV for vitamin D; 49% DV for vitamin B12; 36% DV for vitamin A; 37% DV for selenium.

Nutrition

Recipe: Banana Protein Pancakes

By Adrianna McDonald

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Simple, quick and easy to make. With just 3 ingredients, these pancakes are healthy and sweet with no sugar added.

They come together in a few minutes and make the perfect breakfast or sweet – tooth satisfying dessert.

The flavour will vary, depending on the flavour of your protein powder. I used organic chocolate powder (made with with cacao and stevia). The banana itself gives enough sweetness so no need for any extras.

If you like your pancakes fluffy add in some¬†baking powder, however I prefer it simple and go by the “less is more” approach.

Ingredients:

  • 1 medium banana
  • 1 scoop of protein powder
  • 1 egg
  • 1 egg white

Toppings (optional) as in picture:

  • Splash of dark chocolate sauce
  • Handful of blueberries
  • Handful of pistachios

Instructions:

  1. Place all the ingredients into a blender and mix until smooth and creamy
  2. Heat a pan over medium heat and melt a about ¬ľ teaspoon of butter or coconut oil into the pan.
  3. Pour the batter in the pan: Drop roughly 2 tablespoons of batter onto the hot griddle.
  4. Cook for 1 minute or until the bottom looks browned and golden when you lift a corner.
  5. Gently flip the pancakes and cook for another minute on the other side.
  6. Transfer the cooked pancakes to a serving plate and continue cooking the rest of the batter.

I managed to get 9 pancakes out of this recipe and it was perfectly satisfying. Talking about toppings, feel free to add whatever toppings you wish. Get creative ūüėČ

 

Nutrition

Recipe: Tuna Fish Patties

By Adrianna McDonald

This recipe is one of my favourite as I  always have the necessary ingredients. My  whole family loves it. The patties are incredibly easy and quick to make, and they’re budget friendly too. More so they taste fantastic!

Ingredients

  • 1¬†tin¬†of¬†tuna
  • 3tbsp¬†of¬†sweetcorn¬†(organic)
  • 1/2¬†cup¬†oats¬†or¬†breadcrumbs
  • 1¬†teaspoon¬†lemon¬†zest
  • 1¬†Tbsp¬†lemon¬†juice
  • 2¬†Tbsp¬†chopped¬†fresh¬†parsley
  • 2¬†Tbsp¬†chopped¬†fresh¬†chives,¬†green¬†onions,¬†or¬†shallots Salt¬†and¬†freshly¬†ground¬†black¬†pepper or any other seasoning¬†of¬†your¬†liking
  • 1¬†raw¬†egg
  • 2¬†Tbsp¬†coconut¬†or¬†olive¬†oil¬†for¬†cooking

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Cooking method  

  1. Mix all the ingredients together in the big b0wl.
  2. Cover with foil and chill in the fridge for an hour)
  3. Divide the mixture into 4 parts or 8 smaller.
  4. With each part, form into a ball and then flatten into a patty.
  5. Heat¬†the¬†oil¬†in¬†a¬†cast¬†iron¬†or¬†stick‚Äźfree¬†skillet¬†on¬†medium¬†high.
  6. Gently¬†place¬†the¬†patties¬†in¬†the¬†pan,¬†and¬†cook¬†until¬†nicely¬†browned,¬†3‚Äź4¬†minutes¬†on¬† each¬†side.
  7. You¬†can¬†cover¬†them¬†in¬†breadcrumbs¬†if¬†you¬†like¬†them¬†crispy¬†and¬†don‚Äôt¬†mind the extra¬†carbs ūüôā

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Uncategorized

Unexpected Superfoods – A Quick Breakfast Recipe

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!

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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

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

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

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Step 3: Mix them up!

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

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

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….

Uncategorized

Why You Should Meal Prep

Failing to prepare is preparing to fail.

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Have you ever¬†felt that the meal you just bought didn’t really fill you up or didn’t go down very well with your stomach? Have you wondered why you spend so much money on food and yet still struggle to choose something that is healthy, filling and satisfying for your taste buds?

If yes then may be you should consider trying meal prep. As the name suggests meal prep refers to making all or some of your meals in advance, be it just for the next day or two or the entire week. It works really well for those who are busy (who isn’t?) throughout the week and yet want to have more control and satisfaction from the foods that they eat.

Get creative with healthy eating

I have been meal preping for a few years now and it came as a natural evolution from weekly grocery planning. That and the fact that my digestive issues at the time meant I had to be very careful with what I put in my sensitive stomach.

What¬†initially seemed like a chore ended up saving me so much time and money in the long run! I knew exactly what I was eating (and that it wasn’t going to upset my stomach) and I knew exactly how my food was prepared (free of unhealthy ingredients and toxic additives). And, trust me, nothing feels better than coming home after a long day knowing that there is a tasty (and guilt-free!) meal waiting for you.

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Preping meals also encourages you to experiment with cooking and discover healthy ways to make your favourite unhealthy treats! Meal prep doesn’t have to be bland or boring. In fact, it was only when I started meal preping that I expanded my cooking repertoire as I wasn’t in a situation where I had to put together something quickly because I was too tired or too hungry.

Save time & energy

I spend about an hour or two during the weekend preping all my ingredients and meals for the next two days. I then spend no more than 10 minutes each evening making a fresh salad for dinner and, every couple of days, no more than 30 minutes preping meals for the next two days.

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Now, I hear you say, but I want my food freshly made. Fear not, meal prep does not have to mean you are stuck with frozen meals. You can either do it more than once a week (like me) or prepare only part of a meal in advance. For example, you can freeze pasta sauce, yet make some fresh pasta on the day of your meal. Alternatively, you can marinate your chicken, freeze it and cook it on the day.

Save money

So you are not only preparing tasty food suitable tailored to your personal likes, but you are also getting a much more nutritious meal at a much lower price than buying it elsewhere (that 50 dirham salad would probably cost you half if you made it at home and contain half the unhealthy fats hidden in salad sauces).
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Making a weekly meal plan means you can be quick and efficient with your grocery shopping and can benefit from ‘economies of scale’ (i.e. buying in larger quantities, instead of individual portions, and paying less per meal).

It also means you won’t be caught off-guard¬†by a sudden change in schedule or tempted to spend (and eat!) more than you have to at each meal. This is great for anyone trying to clean out their diet as you never know the quality and quantity of ingredients used in store/restaurant bought foods (e.g. hidden fats and sugars).

So three key benefits here:

  1. Meal preping saves time
  2. Planning your meals in advance saves money
  3. It also helps you eat healthier

Let’s get started!

Convinced? Now let’s go through the key steps of meal prep:20150629_194408

  • Start making weekly grocery shopping lists (if you haven’t already) and meal plans
  • Invest in good quality containers as you will be using them a lot!
  • 20150704_150125Avoid keeping foods in tins, aluminium foil or wrap plastic – opt for glass containers (or jars) for your fridge and BPA free plastic containers to carry out and about (or to use for home freezing)
  • Get some measuring tools – this will help you split out your meals evenly throughout the weel
  • Pick a day / time to dedicate to meal prep and try to stick to them on a weekly basis (typically 1 weekend day and 1 mid-week day)
  • Last, but not least, remember to choose foods you like and find out which way you like them cooked (roasted, stewed, stir-fried)