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Irresistible Avocadoes

I’d like to share with you my love for avocadoes. If you are not an avocado lover yet, you may now be. Full of oleic acid, fibre, vitamin E, and packed with anti-oxidants. It has a rejuvenating effect on your body. It gives you beautiful complexion (besides being anti-ageing) and keeps your hair luscious which men just love! With the right type of fat it contains, it will keep your hearts healthy for donkey years. It is an incredible fruit; containing over 20 vitamins and minerals.
Food for thought: Ayurvedic vaidyars consider avocadoes to be anti vata and anti kapha; therefore if occasionally you suffer from dry skin or joint aches, avocado is the remedy for you. It moisturises dry hair and moistens dry lungs. It is a builder of ‘ojas’, hence it is wonderful as baby food! With its high content of electrolytes as well as containing calcium and magnesium, it is crucial for muscle functioning and balance, making it ideal for you to re-fuel after your TRX or HITT sessions or bodypump classes!You name it !

Have your avocadoes on toast, in smoothies, in salads, as a side guacamole or in a chocolate mousse below !
Nutrient breakdown per half avocado:
• Protein } 1/2 avocado contains 2g protein
• Fibre } 1/2 avocado contains 7g fiber
• Healthy fats } 1/2 avocado contains 15g fat
• Vitamins :Vitamin C } 17% DV; Vitamin E } 10% DV ;Vitamin K } 26% DV ; Folate } 20% DV ;B6 } 13% DV ; B5 } 14% DV
• Minerals : Magnesium } 7% DV ;Potassium } 14% DV; Copper } 9% DV ;Manganese } 7% DV

Dark Chocolate and Avocado Mousse for you and your guests

Ingredients:

2 very ripe avocados, 3 tbsps cocoa powder, squeeze of lime juice or more, 3-5 tbsps of organic runny honey (or agave syrup).
For the honeyed strawberries: 200g of strawberries, halved and thickly sliced,1 tbsp of organic runny honey, a good squeeze of lime/lemon juice.

Method :
Combine the strawberries, honey and lemon/lime juice. Cover and leave for 20-30 minutes then, once the juices start to seep out of the berries, stir again an set aside until ready to serve.  Meanwhile, make the mousse, halve the avocadoes, remove the stones, peel , and put the flesh in a food processor. Add the cocoa powder, a good squeeze of lime juice, and 3 tablespoons of honey. Process to a velvety, thick puree, then taste and add more honey or lime juice as you like.
Scoop the mousse into small serving dishes, cover and chill for an hour or so. Serve the honeyed strawberries and their juices spooned on top.

Ultimate post workout Green Smoothie

Post workout smoothie to give you the energy you need for a long day ahead

ingredients :

Blend the following

1 cup of unsweetened almond milk (almond breeze)

1 cup of spinach leaves

1 ripe banana

1 kiwi

1-2 teaspoons of spirulina from organic burst

1/2 cup of ground almonds

top up with ice cubes if you want to or more milk and sprinkle with chia seeds

This recipe is wonderful for energy levels, contains a good content of essential fats , magnesium, iron, potassium, selenium, chromium, copper, phosphorus, zinc, vitamin K and B’s, fibre, vitamin E and prebiotics especially from the kiwi therefore enhancing healthy bacterial growth in the gut. The spirulina has wonderful benefits, it

  • is high in protein (gram for gram, higher than that in animal produce, fish or soybeans)
  • is anti-inflammatory with its content of gamma linolenic acid (beneficial for inflammatory conditions including pre-menstrual syndrome)
  • it has 26 times the amount of calcium found in milk !
  • supports the body’s natural ability to detox,
  • helps to improve the assimilation of nutrients
  • has four times the antioxidant properties of blueberries,
  • an easily absorbable form of iron (great if anaemic;pregnant or suffering from constipation)
  • is incredible for healthy eyes with its high content in vitamin A
  •  and by actively promoting cell regeneration, it helps wounds heal quicker and recovery from illnesses occur faster.It nonetheless boosts the immune system !

 

Enjoy your smoothie

 

Banana oat and coconut loaf

Dig into a slice of this moist, slightly nutty, hearty loaf for breakfast on the go or an afternoon snack to prevent dips in energy levels. It is also perfect post workout and it packed with fibre Here is my very easy Gluten free and Dairy free recipe. Adapt it as you like and let me know of the outcome.

Ingredients :

3ripe bananas, 1/2 tsp vanilla extract, 1 egg, 3tbsp grape seed oil or coconut oil( melted), 1/4  cup of organic cane sugar , 1/4 cup packed brown sugar, 2-3 tbsp. of honey, (depending on the ripeness of the bananas), 3.5 tsp of baking powder, 3/4 tsp sea salt, 1/2 tsp of ground cinnamon, 3/4 cup of almond milk or other milk of your choice, 1 and 1/4 cup of  dry shredded coconut, 1 and 1/4 of gluten free flour (again you may swap for wholemeal flour or self-raising flour of your choice, but do adjust the amount of baking powder is using a self-raising flour), 1 and 1/4 of organic gluten free oats.

1.Preheat your oven to 180 degrees Celsius ( 350 F), Line a loaf pan with greaseproof paper

2.Mash banana in a large bowl and add all your ingredients through almond milk, and whisk vigorously to combine. Lastly add shredded coconut (you may swap this for almond meal ).Add the flour and oats and stir

.3. Bake for about an hour, when it is ready it should feel firm and be crackly with a golden brown tint.

4.allow it to cool completely before cutting or it will be too tender to hold form

5.Serve as it is, or add some nut butter or a thin layer of honey. But I loved it just as it was

You can slice and freeze for longer storage. But if you have children or men to feed in the house with packed snacks, it will go away very quickly, I promise. 🙂

So overall the loaf, has the right amounts of protein, fibre, is anti-inflammatory, full of flavour, Beta-glucans from the oats make it good for the heart and reduces the bad type of cholesterol, it will help to balance blood sugar levels and keep you full, limiting sugar cravings. It has omega 3 fats from the coconut oil and shredded coconut ! and these do not oxidise into harming molecules  ( we call free radicals) for the body , upon high heat ( like sunflower, vegetable oil, peanut oil amongst others) Omega 3 are also wonderful for the brain (development and concentration !) and beautiful skin.

If you do not eat EGGS, swap it with chia seeds, 1 tbsp of chia seeds with 2 and 1/2 tbsps of water which you mix and let it soak for a 5 mins.

You may also reduce the sugar content of the loaf as you wish, which I did.it really depends on who you are making it for.

happy snacking

x isabelle