Supergreen No-Fruit Smoothie

Whenever I’ve indulged a little too much and am full up on sweet things, I prioritise greens – and because I don’t like juice days or having ‘slim’ days by eating less food, this nutrient-rich and delicious smoothie is perfect for breakfast or part of lunch! It contains no fruit so you’re really fuelling your body with healthy, wholesome ingredients!

To make it, simply blend together:

• 1/4 cucumber
• Large handful spinach
• 1/3 avocado
• Small handful cashew nuts
• Small handful fresh mint
• Wedge of fresh ginger
• Juice from 1/2 lime
• 100ml coconut water
• 200ml water
• Ice

You may have to alter the water quantities depending on how thick you like a smoothie; make sure it’s totally smooth before serving and you’ll be glowing from the inside out!

Green Carrot & Mango Smoothie

The first smoothie of 2016 turned out to be so delicious! It was half created by experiment but also inspired by flavours I knew would go perfectly together! It’s filled with healthy fruit and vegetables as well as providing healthy fats and a beautiful creamy flavour!To make it you need:

• 20g cashews
• 80g mango
• 40g carrots
• Handful spinach
• 1/3 cucumber
• Juice 1/2 lime
• 220ml water (250ml if you don’t add ice)
• Ice

Blend everything together and make sure it’s smooth before serving! It’s totally delicious and leaves you feeling refreshed, energised and filled with goodness! As this is my first post in 2016, this marks the beginning of another healthy, happy year!

Thai Green Chicken & Sweet Potato Curry with Kale

This is such a warming, comforting recipe for these colder days; when you need a nourishing, delicious meal, this should be your go-to. It’s infused with so many great flavours and, surprisingly, it really doesn’t take that long to cook!

To make it, you need:

• 2 large chicken breast (about 500g)
• 450g sweet potato
• Large bunch of kale, without the hard stalks
• 1 400ml tin of coconut milk
• 2 large garlic cloves
• Juice from 1 lime
• 2 tsp chilli powder
• 1 tsp cumin
• 1 tsp ginger
• 1/2 tsp turmeric
• 1 bunch of fresh coriander (25g)
• 1/2 bunch or a small handful of fresh Thai basil

(If you like it extra saucy, add 2 tins of coconut milk and double the quantities of spices and lime juice).

Start by melting coconut oil in a pan and, once it’s runny, dice your chicken breasts straight into the pan. Add both garlic cloves, finely chopped, and and keep stirring until the chicken’s completely cooked through. Then add your coconut milk, all the spices, lime juice and bite-size pieces of sweet potato; simply turn the heat down, cover your pan and let it simmer for about 20 minutes until the sweet potato is soft. Once this is done and it’s bubbling away, add your fresh herbs and kale – you can substitute it for spinach if you wish – and cover for a few more minutes until the kale softens.

Serve with rice, more veggies or any other grain of your choice. It’s deliciously spicy, warming and the perfect comforting curry – and it makes enough for 2-3 portions so you’re guaranteed a quick, healthy lunch or dinner later on in the week!

Green Banana, Lime & Ginger Smoothie

This was an amazing smoothie: refreshing, delicious and it filled me up for the morning! It’s also quite detoxing as it’s not filled with heavy carbohydrates but instead – represented through the name – boosted with super greens! This is a quick go-to recipe and to make it you need:

• Juice from 1/2 lime
• Fresh ginger wedge (size of thumb nail, de-skinned)
• 1/3 cucumber
• 1/2 banana, fresh or frozen
• 10g cashew nuts
• Handful of spinach
• 50ml coconut water
• 150ml preferred milk – I used soya milk but almond, hemp or oat milk will work too
• Pinch of nutmeg, literally the tip of a teaspoon
• Ice to chill (this also made mine less thick so substitute for some cold water if you don’t add any)

Simply blend it all together until it’s totally smooth, then transfer it into a large glass and enjoy! It’s bursting with healthy ingredients to make your body glow inside and out, and a great start to the week if you’ve indulged a little too much over the weekend!

Sweet Green Protein Shake

If I go to the gym in the morning I always have a small bowl of oats, Greek yoghurt and nut butter before I leave – not enough to count it as a proper breakfast but enough to fuel me for an hour – and when I come home, I always like to have a protein-filled smoothie (homemade protein-shake) to re-fuel my muscles and restore my energy! This is the easiest, quickest shake to make and tastes so delicious, combining healthy protein with sweet banana and cinnamon.

To make it, simply blend:

• 1/2 frozen medium banana (or 1 small one)
• 10g cashew nuts
• 1 heaped tbsp protein powder (I used Pulsin Pea Protein but you could substitute for either 2 tbsp hemp seeds or a protein powder of your choice)
• 1 tbsp Cypressa tahini
• 1 large handful spinach
• 1 tsp cinnamon
• 300ml cold water
• Optional: Ice to chill

Make sure it’s completely smooth before transferring it to a glass and feeling your muscles grow stronger (kind of…). It’s bursting with healthy ingredients, super energising and the perfect way to fuel your body for the rest of the day!

 

Pink Cashew & Mixed Berry Smoothie

This was the most divine smoothie; I made it partly be experimenting but also because I wanted something creamy and fruity, and this ticked all the boxes and filled me up for my morning. It’s also great post-workout because of the protein in the milled flax seeds, cashew nuts, almond butter and hemp seeds but, as well as a zesty kick, you pack in essential fats and carbs – and all the flavours compliment each other to ensure every mouthful has a beautiful after taste!

It’s easy to make, no prep necessary; simply blend:

• 20g cashew nuts
• 35g mixed berries (whether that’s blueberries, raspberries or strawberries)
• 2 tsp almond butter
• 1 tbsp milled flax seeds – breaking down flax seeds ensures the protein is released
• 1 tbsp oats
• 2 tbsp hulled hemp seeds
• 1 tsp vanilla powder
• Juice from 1/2 lemon
• 50ml coconut water
• 250ml water (depending on how thick you like it)
• Ice for it to be nicely chilled

Once it’s totally smooth, transfer it into a glass and enjoy this bold, fruity flavour! It’s refreshing, delicious and the perfect way to start the day!

 

Raspberry, Tahini & Orange Spiced Porridge

When you suddenly think of flavours that would work perfectly together, you know it has to be the first thing you make when you wake up. Well, that’s what happened to me. I never really buy oranges and am a fiend for tahini; combining the two never crossed my mind but I knew it would be such a delicious flavour! I made this porridge as an experiment but it was so thick, creamy and infused with such an amazing taste that I had to share this recipe with you!

Altogether you need:

• 1 tsp cinnamon
• 1/2 tsp vanilla
• 5 tbsp oats (I substituted one for hemp and one for quinoa oats but plain oats are also fine)
• 200ml water or preferred milk
• Juice from 1/2 – 1 large orange
• 2 tsp Cypressa tahini
• Handful of raspberries

For the topping:

• Extra raspberries & tahini
• Almond butter

Like any porridge, start by putting your dry ingredients in a small saucepan (cinnamon, vanilla, oats and a couple of raspberries) and making sure they’re evenly combined before stirring in 200ml of either water or dairy/dairy-free milk. I used soy milk but any other substitute would work too!

Keep the porridge on a medium heat and stir it frequently, ensuring the raspberries break down. Then stir in the tahini and orange juice and let it simmer and soak up all the delicious flavours – the tahini, because it’s runnier than nut butter, makes it such a creamy texture!

Once the porridge has heated up and absorbed the liquid – without being bone dry, it should have retained moisture – transfer it into a bowl and top with a drizzle of almond butter, more tahini and a sprinkling of raspberries.

It really doesn’t take that long to make, guaranteeing a healthy, filling and protein-packed breakfast without having to rush! And the flavours compliment each other so well; raspberry, vanilla, tahini and orange could be the next best porridge combination! Enjoy!

Raw Carrot Cake with Cashew, Orange & Vanilla Frosting

I love carrot cake. It is the most delicious cake, especially coated in creamy frosting and served with a dollop of natural or coconut yoghurt (even the thought is making me want another slice). And this recipe combines Autumnal spices like cinnamon and ginger with gooey, zesty ingredients to make a thick and delicious texture; dense in a moist way without any crunchy nut pieces – I don’t like whole nuts and so always avoid them in cakes – and really easy to make! As soon as you’ve made the base you can press it into your cake tin, make the icing, spread it on top and eat it there and then; without having to freeze or bake it, you can crave it and be eating it in less than half an hour! Double win!

For the base, you need:

– 100g oats
– 150g chopped carrots (roughly 2 medium sized)
– 50g coconut flakes
– 9 dates
– 3 tsp Cypressa tahini
– 1 tsp cinnamon
– 1/2 tsp ginger
– 1/8 tsp (the tip) nutmeg

For the frosting, you need:

– 120g cashews
– 1 tsp vanilla powder
– Juice from 1 orange
– 10ml coconut water

Start by cutting the ends off your carrots and peeling and chopping them into small pieces – double check the chopped pieces are the desired weight. Put these aside whilst you put the oats into a food processor and ground them into a flour. Once it reaches this consistency (it only takes about 10 seconds), add all of the other ingredients except the tahini. Make sure the mixture is completely broken down and blended together – and slightly sticky – before moving it into a bowl and stirring in the tahini. This will ensure the mixture is then completely stuck together without any excess crumbling pieces.
NB: If you do want a bit of crunch, before adding the tahini, add a handful of raisins or crushed walnuts – whatever you desire – and stir it into the mixture. Then stir in the tahini and, depending on the new consistency, you may need to add a dash more!

Line two small circular cake trays – or you can make one very thick one – and pop these in the fridge or freezer whilst you make your frosting.

The frosting is just as easy to make as the base, simply put all the ingredients into the processor (you don’t even have to wash/rinse it!) and blend until a smooth, thick frosting forms. It tastes absolutely incredible so try and hold off eating it out of the bowl!!

Finally, remove your cakes from the chilled source and spread the icing on top of both of them – if you’re using just one base, do the same but make the frosting even thicker! Then give it a nice sprinkling of cinnamon and serve it immediately or let it rest in the fridge for at least 15 minutes to chill.

Just like that, you’ve made the healthiest version of a carrot cake with only dates to make it sweet – and by only using a few, you prevent it from being too sickly sweet. The spice combination gives it a fresh, festive flavour and makes each mouthful utterly moreish; I couldn’t resist eating half of the one I made (whoops!). I particularly loved it with vanilla Coyo and natural Greek yoghurt but, by itself, you can expect a thick, gooey, rich and flavoursome slice. This is a definite one to make for your friends and family, or if you need a quick treat which guarantees satisfaction!

Summer Cleanse at Ti Sana Detox Retreat, Milan

My experience at Ti Sana Detox Retreat definitely taught me a few things: vegans apparently eat egg white – and a lot of it, Lian Gong is not my choice of exercise, and I’m in no rush to book another colonic.

Arriving at the retreat in Milan, my mum and I were instantly thrown into our four-day Summer cleanse programme; starting with full body tests, I had everything measured, from body fat and skeletal muscle to how many calories my brain burns – fascinating to say the least. These tests also established what daily supplements I’d be given each morning – four white tablets (I still don’t really know what they were) and a large Vitamin-C looking drink.

Once the tests were completed, dinner was served, which I soon realised was basically the same everyday: a green soup followed by a frittata and either tofu or vegetables. Though I went with the intention of doing gym classes and working up a sweat, as well as eating healthy food, Ti Sana is much more focused on the food side of things. We had five meals a day – breakfast, mid-morning snack, lunch, afternoon snack and dinner – and both snacks included an albumen (egg white protein powder) drink. The chefs and specialists stick to an alkaline diet and ensure we’re given enough protein throughout the day to retain muscle and burn fat. And luckily, having never touched tofu or soya milk in my life – and it was served most days – the food was delicious! From kidney bean hummus, avocado and mint dips and green soups to flax seed crackers, quinoa and chickpea salads and tofu fritters, every last crumb was demolished off my plate. But breakfast was definitely my favourite, as we indulged in fresh fruit juices, chia pudding, buckwheat granola and banana bread. I should probably drop in here that coffee is not allowed, although my mum smuggled some granules in just in case…

Exercise wise, I personally would’ve liked more, having read online that there would be yoga and pilates as well as hikes or weights. Saying that, the lack of strenuous classes helped me to switch off and relax more, instead taking part in canal walks, short weights classes or something focused on movement, like Qi Gong or Tai Chi (I’d be lying if I said I attended them all).

And talking of relaxing, the treatments and spa facilities were incredible! They had a sauna, steam room, Jacuzzi, and the ‘Mince Bio-Active body treatment’ was the best massage I’ve ever had! On the other hand, I went blindly into a few, like their Savonage Ritual: imagine lying on a warm granite block, being scrubbed until you felt numb and then having buckets of water thrown over you – all with my mum in the same room, on the same block, basically naked.

So, come the last day, though I did feel lighter and thoroughly cleansed, I was excited to get back to civilisation. And with everything I learnt, like not having fatty foods after a workout – my downfall being roasted nuts – and eating at least 60g of protein a day, I’ve come back with the intention of eating more protein. I know I won’t turn vegan – my first meal was yoghurt and salmon – or start eating tofu, but, since being home, I’ve had soya milk everyday, made chia puddings and even my own quiche with egg white and chickpea flour. It sounds so good so far, but I know what you’re thinking – and I’ll let you know how long it lasts…

Ginger Chicken (udon) Courgetti

This was quite a spontaneous dinner but turned out super delicious! I was basically craving Wagamama’s ginger chicken udon with (obviously) ginger, spices, chicken and noodles. Instead, I created my own healthy version of this recipe using natural ingredients and wholesome, fuelling ingredients! You got a kick from the chilli and soy but also zesty flavours of lime and ginger – and of course the fun factor of swirling lots of long courgetti with your fork (or chopsticks)! It only serves 2 people so double up on any of the ingredients if you’re catering for more!

For the meat and vegetables you need:

• 2 free-range chicken breasts
• 1 large courgette
• 1/2 leek
• 1/2 large red pepper
• 6 fresh leaves of cabbage (mine were huge so add more if you want to)
• 3 spring onion stalks

And to get the amazing ginger flavour:

• 1 garlic clove
• Fresh ginger the size of your whole thumb (ie. a lot)
• A handful of fresh coriander
• Lots of tamari soy sauce, roughly 20 dashes/2 tbsp
• Juice from 1 lime
• A handful of cashew nuts
• 1 tbsp Cypressa tahini
• Chilli powder depending on tolerance
• Cayenne Pepper
• 1/2 tsp ground ginger
• Salt and pepper to taste

Start by spiralizing your courgette so it resembles long spaghetti, then put it aside and leave until the final couple of minutes. Pre-heat your oven to 180 degrees, ready to toast the cashews.

In a large frying pan, add a dash of your preferred cooking oil as well as the soy sauce. Swish it about whilst it heats up, then cut your chicken straight into the pan to slowly cook through and infuse the salty flavour. Keep stirring it and begin to prepare your vegetables: finely slice the garlic, ginger, leek and spring onion, and slice the cabbage and pepper into longer strips.

The chicken should be cooked by now (on the outside at least); add the lime juice, all of your vegetables, spring onion, garlic and ginger and stir it all thoroughly. You can add a dash of hot water if the pan looks a little dry.

Let it simmer for about 10 minutes at which point the chicken will definitely be cooked and the vegetables soft. Stir in the tahini, with a few drops of hot water (roughly 10ml) so it doesn’t dry up all the moisture; 1/2 a tsp of chilli powder – or however much spice you like – and a pinch of cayenne pepper.

Then add your handful of cashews to a baking tray and pop them into the oven for 5-8 minutes, until they brown on the outside and smell amazing! Finally, add your courgetti to the pan and try to mix everything together without splattering your kitchen sides!

Keep stirring your mixture and once the cashews are done, the courgetti should have wilted and softened a little bit. Add them to the pan with the fresh coriander, a few more dashes of soy sauce, salt and pepper to taste and then serve between two of you!

It’s literally divine, so warming and tasty with a definite chilli kick! And it doesn’t take that long to cook, giving you every reason to skip a bland dinner and have a fresh, nutritious meal! And all the ingredients are so complimentary on each other, giving you a zesty, sweet kick infused with saltiness, body-glowing vegetables and the roasted cashew crunch, well, it’s the best part! Definitely one to make this week!