Thursday, 23 February 2017
A delicious start to the day, smoothies are packed with vitamins, minerals, fibre, good fats and proteins. As well as fruit and veg, I add nut butter or tahini, ground flax seeds or chia seeds, cinnamon or cocoa.......Some days I made my smoothie quite skinny which means I use water as a liquid base. One of my favorite combo is: spinach, blueberries, avocado and water.
Thursday, 9 February 2017
This is the first perfect protein rich lunch ( made in no time ), I used 2 eggs, a small cube of butter ( the size of my smallest nail ) chopped up fresh tomatoes, 1/4 avocado and a handful of spinach as well as some pumpkin seeds for an extra crunch ....
For this protein bowl I cooked some mixed whole grains with kale, I crushed butter beans with garlic and lemon zest and I made sweet potato chips...
Here is how I did it:
I cooked the grains ( mixture of quinoa and freekeh ) in a medium size cooking pot for 20 minutes, half way I add the greens.
For the beans, I heated up some olive oil in a small frying pan, adding 1 clove of minced garlic. After 1 minute add 1 tin of beans, zest of half a lemon, salt, pepper and chopped fresh parsley.
Add a splash of hot water if too dry.
Sweet potato chips: peel and cut the potato into tiny slices, spray with olive oil and sprinkle some salt and pepper.
Place it onto a baking tray and bake for 20 minutes on 170 C
Super healthy & super tasty protein rich smoothie
These little power smoothie starters are amazing, I've recently discovered the recipe here !!!
To make this smoothie I blend 1 or 2 starters, handful of berries, 1 Tbsp nut butter, 1 chopped date, 1 tsp cinnamon and 250 ml almond milk or any liquid will do.
Wednesday, 3 February 2016
Energy food is what I need for uplifting during a dismal January and February, this is my typical menu on a good day. This means I have planed ahead what I am going to eat, creating a list of ingredients, shopping over weekend, soaking the beans and grains, chopping veggies and even cooking some of it in advance ....
Breakfast: smoothie made of pre soaked oats, banana, spinach, blueberries and ground seeds.
Lunch: Hummus, flat breads and sliced veggies.
Dinner: Quinoa, green beans, avocado, tomatoes, fresh chili pepper and walnuts.
To make the smoothie ( serve 2 ) you will need:
1/3 cup porridge oats
handful of spinach leaves
handful of blueberries
1 Tbsp omega mix seeds
300 ml cold water, more or less
Blitz all the ingredients in a blender for 30 seconds.
To make the hummus you will need:
300 gr cooked chickpeas,
3 Tbsp olive oil,
salt and pepper
juice of half lemon
1 Tbsp tahini
a few sun dried tomatoes, optional
Blitz the ingredients together in a blender until you get the consistency you want.
The flat breads are made of 200 gr wholemeal flour, 1 tsp baking powder, 1/2 tsp salt,
40 gr melted butter and 120 ml warm water.
Mix up all the ingredients using a electric hand mixer.
Leave the mixture on room temperature for 2 hours.
Divide the dough into ten and roll each one to get a flat round disk.
Heat a non stick frying pan and dry fry the breads for 30 sec on each side.
To make this quinoa dish you will need:
1 cup of cooked quinoa or 1/2 cup of dry ( cook it by following the instruction on the packet )
handful of green beans
1 fresh chili,
handful of chopped nuts
handful of tomatoes
one avocado, cubed or sliced
olive oil, salt pepper and parsley
Thanks for reading! I would appreciate any comments or suggestions from you.