ENERGISING GREEN SMOOTHIE – BREAKFAST

This smoothie will “give you wings”. So grab your halo and prepare to fly through your day!

For a nourishing boost I used one of my favourite supplements, Superlife Smoothie Mix (Energy Boost), available from your local Lloyds Pharmacy. It is packed with exotic-sounding organic superfoods such as maca, hemp, cacao, spirulina and chlorella. This unique blend offers an abundance of antioxidant nutrients, iron, calcium, magnesium, omega-3 fatty acids, fibre and protein.

Combined with fibre- and vitamin C rich greens, over 11g protein per serving and essential fats from creamy avocado, this smoothie is an ideal breakfast and it takes less than 5 minutes to prepare.

Ingredients

  • 50g cucumber, roughly chopped
  • 1-2 medium celery stalks, roughly chopped
  • 2 handfuls leafy greens e.g. baby spinach or rocket leaves
  • 1 small handful fresh parsley
  • 1 banana, peeled and chopped (or 1/2 for less sugar)
  • 1/2 avocado, stone removed and flesh scooped out
  • 1 heaped tablespoon of Superlife Smoothie Mix Energy Boost*
  • 1 cup water or coconut water
  • 2-3 cubes of ice

Instructions

Put all the ingredients into a high-speed blender and whizz until silky smooth. Enjoy!

Tips:

  • Prepare your vegetables the night before and pack them into the smoothie cup. Store in the fridge. The next morning just add water and ice cubes and blend.
  • Divide the mixture into 3 or 4 small glasses and serve to your kids as a snack or as a nourishing accompaniment their normal breakfast.
  • If you don’t have fresh parsley to hand, just add an extra handful of greens. Choose from spinach, rocket, chard, lambs lettuce or chicory leaves.
  • Instead of ice cubes, peel and dice a few bananas and store in a sealed container in the freezer. Use these in place of ice cubes (but as part of your fruit portion).
Nutrition Information per Serving.
Calories Fat Protein Carbs Sugar Fibre
326 11.9g 11.4g 48g 25g 16
A source of vitamin C, vitamin A, Iron, magnesium, calcium, omega-3 fatty acids.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

QUINOA & CHORIZO STUFFED ROASTED PEPPERS WITH FETA, AVOCADO & GREEN SALAD – MAIN

When it comes to making healthier food choices, flavour can make a huge difference to your success. Enjoying and feeling satisfied by your meals means you’re less likely to feel deprived.

This recipe is inspired by Spain and South America. Whilst I don’t recommend overdoing cured meats, a little does go a long way. Just be sure to choose a really good quality chorizo sausage with no sulphites (preservatives) or E numbers (the alternative is to leave it out and add a teaspoon of smoked paprika and extra diced vegetables such as tomatoes instead).

Bell peppers have high concentrations of antioxidants.  Just one will provide more than twice the daily recommended amount of vitamin C and almost 75% of recommended daily vitamin A. When it comes to weight loss, its important to get the most nutritionally dense food possible and at only 37 calories per serving, bell peppers provide a wide range of essential nutrients.

Black quinoa is a protein-rich seed originally cultivated in Colorado (the original quinoa hails from the Andes in South America). It is especially abundant in essential minerals, and is grain and gluten-free which is good news for people with celiac.

I’m serving these delicious stuffed peppers with a little crumbled cool Greek feta cheese, unctuous avocado and a light green salad of just rocket leaves and diced cucumber.  Feta is traditionally made from a combination of sheeps and goats milk and is often less inflammatory and allergenic than cheese made with cow’s milk.

Enjoy this dish as a light lunch for 4, or if you’re extra hungry, as a main meal for 2-3 people.

(serves 4)

Ingredients

  • 1 tsp melted coconut oil*
  • Half a medium white onion, peeled and finely diced
  • 100g good quality chorizo sausage
  • 80g uncooked black quinoa (makes approx. 1.5 cups cooked volume)
  • 1 tsp chipotle chilli flakes
  • 2 whole red bell peppers, sliced in half (lengthwise), seeds & white pith removed
  • 50g greek feta cheese
  • 1 medium-sized avocado
  • Juice of 1/2 a lemon
  • Pinch of sea salt
  • 4 large handfuls of rocket leaves
  • 100g cucumber, finely diced
  • 1 tbsp Basil pesto (optional)

Instructions

  1. Preheat oven to 200C and line a baking tray with parchment. Put the pepper halves onto the parchment and drizzle with a little melted coconut or olive oil.
  1. Fill a saucepan with water and bring to the boil. Add the quinoa, reduce the heat, cover with a lid and simmer for 20 minutes.
  1. In the meantime melt a teaspoon of coconut oil in a frying pan over a medium heat, add the onions reduce the heat slightly and sweat for 5 minutes.
  1. Dice the chorizo sausage and add to the frying pan with the onions. Continue to cook on a low heat so the onions take on the colour of the chorizo.
  1. Once the quinoa is cooked, drain any excess water and add to the onions and chorizo. Add the chipotle chilli flakes and lightly season with a pinch of sea salt. Sauté over a medium heat for about 5 minutes.
  1. Remove the quinoa from the heat. Pile the mixture into each of the pepper halves. Cover lightly with foil and put into the oven for 35 minutes (remove the foil after 20 minutes).
  1. Prepare the toppings and salad: peel, de-stone and slice the avocado (squeeze juice of half a lemon onto the avocado to stop it from going brown). Set aside. Crumble the feta cheese into a small dish and set aside.
  1. In a salad bowl add 4 large handfuls of rocket leaves and diced cucumber.
  1. After 35 minutes remove the peppers from the oven and carefully transfer them to a serving plate. Sprinkle the crumbled feta and the avocado slices over the peppers. Season with a little sea salt. Serve  with a teaspoon of basil pesto and a pile of green salad.
NUTRITION INFORMATION PER ONE QUARTER SERVING (including toppings & side salad)
Calories Fat Protein Carbs Sugar Fibre
320 19g 12g 18g 6.5g 7g
A source of protein, vitamin A, vitamin C, magnesium, manganese, calcium, phosphorous and Iron. Gluten Free, Vegetarian, Grain free.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

Superfoods: Everyone Needs Them!

Experts say “dozens of easy-to-find ‘Superfoods’ can help ward off heart disease, cancer, cholesterol, and more”.

So let’s find out what they are and how we can incorporate them into our daily diets.

Superfoods are a special category of foods that are found in nature. To define them they are calorie sparse and nutrient dense foods giving a lot of punch for their weight. They are superior sources of anti-oxidants and essential nutrients and are extremely nutritious. We have all heard of getting our five a day through fruit and vegetables but even adding more fruit, salads and vegetables into our diets may still not be enough!! There is growing concern over the quality of foods grown on mineral depleted soils and not to mention the SuperFoods1pesticides and chemicals that are sprayed on them. Organic food is really recommended and many health bodies have branded the food we eat into “The dirty dozen and the clean 15 foods”. So what are they? The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic “The Dirty Dozen” list includes

  • Celery
  • Peaches
  • Strawberries
  • Apples
  • Domestic blueberries
  • Nectarines
  • Sweet bell peppers
  • Spinach, kale and collard greens
  • Cherries
  • Potatoes
  • Imported grapes
  • Lettuce

All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:

  • Onions
  • Avocados
  • Sweet corn
  • Pineapples
  • Asparagus
  • Mango
  • Sweet peas
  • Asparagus
  • Kiwi fruit
  • Cabbage
  • Eggplant
  • Cantaloupe
  • Watermelon
  • Grapefruit
  • Sweet potatoes

Listed below are some everyday Superfoods to that you should try to include in your diet.

  • Beans
  • Blueberries
  • Broccoli
  • Oats
  • Oranges
  • Pumpkin
  • Salmon
  • Spinach
  • Tea (green or black)
  • Tomatoes
  • Turkey
  • Nuts
  • Yogurt
  • Kiwis
  • Sweet Potatoes
  • Quinoa

Another favourite Superfood of mine is Spirulina:

Spirulina is a type of blue-green algae that is rich in protein, vitamins, minerals, and carotenoids and antioxidants that can help protect cells from damage. It contains nutrients, including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid).

  • The super food has over 100 nutrients, more than any other plant, grain or herb.
  • Widely used as a food supplement for maintaining health, energy, weight loss and cleansing programs.
  • Protein – 60-70% of its weight. 300% more protein than fish, meat or poultry, with no cholesterol.
  • Iron – 58x richer than spinach in bio-available iron.
  • ›Vitamin B12 – Natures richest source. Often lacking in a vegetarian diet.
  • Chlorophyll – 2x richer than barley grass or wheatgrass.
  • ›Anti-oxidants – 25x richer in beta-carotene than carrot and 3x richer in Vitamin E than wheat germ.
  • Assists weight loss by curbing appetite naturally while supplying a full range of nutrients needed for a balanced diet.
  • As an unrefined wholefood, Spirulina is absorbed up to x16 more effectively than synthetic multi-vitamin and mineral supplements.

Written by Nichola.