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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

 

Healthy and Indulgent Dark Chocolate Brownies

 

These brownies are a beautiful treat to reward yourself after an intense workout, a difficult day or for one of those days where you need some chocolate indulgence. Brownies are often associated with naughtiness but a healthy version of dark chocolate brownies made from scratch is both undoubtedly delicious and decadent. They have no refined sugars and they  contain healthy fats, fibre, protein, and antioxidants like  good quality dark chocolate. I had no dark chocolate in the house last sunday, so used dark organic cocoa powder instead and got them ready for the oven within minutes before the Master Chef finale !

Serves about 15

Time to prep: 10 mins

Time to bake :25-30 minutes

Ingredients :

28 g or about 5 ounces of high quality organic 60-70% cocoa dark chocolate

1/2 of organic coconut oil

2/3 of agave nectar

1/2 cup of ground almonds

A pinch  of maldon sea salt

1/4 cup of gluten free self raising flour or another type of flour you may prefer using

1/4 teaspoon of baking soda

2 organic free range eggs, beaten

1 tablespoon of bourbon vanilla essence

Method :

Preheat your oven to 180-195 degrees Celsius. Line a square baking pan with parchment paper, or spread some coconut oil well with a kitchen towel.Aim for a baking pan of about 8 inch by 8 inch

Melt the dark chocolate and coconut oil in a saucepan over low heat, and stir gently. If using dry cocoa powder, then you can add it to the bowl with the other dry ingredients.

In a mixing bowl, whisk together the agave nectar, almond flour, the gluten-free flour, Maldon sea salt, and baking soda. Make a well in the centre and add the beaten eggs, vanilla extract and melted chocolate mixture. Beat for about under 2 minutes long and allow the batter to come together .At first it will seem like a thin  cake batter but do continue to beat it until it becomes smooth .Spread the mixture evenly in the tray and with a spatula

Add cocoa nibs/ dark chocolate chips to the top of the brownie mix once in the tray, and press in lightly.

Bake in the centre for about 30 mins or until the brownies have set

Cool on a wire rack once ready

Allow to chill for 1 hr before cutting if you wish or have them warm and gooey with a cup of tea

For nutty dark chocolate brownies, add chopped hazelnuts or almonds in the mixture before baking

brownie bake

Salmon, Lentils and Celeriac mash

I prepack my lunch on most days and made this last week in no time. I have missed a good green lentil dish and thought it would remind me of the flavours from home, since they form part of  traditional Mauritian cuisine.

Ingredients :

Green Lentils, 2 gloves of garlic, 1 medium onion,fresh thyme, 1 Celeriac, herbes de provence or other herbs of your choice, salmon, olive oil, salt and pepper, cayenne pepper

Method

Rinse your green Lentils and   boil them with just enough water to cover them. Once cooked, remove the excess water. Add coconut oil or olive oil to a pan, 2 cloves of garlic, an onion, and fresh thyme .I usually prefer adding my herbs last as this is how they retain the most nutrients. Season to taste. In Mauritius, they occasionally cook the lentils with bacon, and if that’s your wish to do so, then add a few pieces of good quality bacon with the herbs/onions/garlic combination after stripping off the fat.Keep those additions as a reward for eating well and leading a healthy lifestyle at least 80 % of your time and allowing yourself to have treats 15-20% of the time

While the lentils cook, strip the skin off the celeriac with a sharp knife) and cut into pieces, and steam or boil them until soft.Mash the celeriac and set aside. Cook the garlic for a few seconds in  a teaspoon of olive oil and toss the mashed celeriac with the garlic, herbes de provence and a sprinkle of cayenne pepper.

The salmon was simply roasted in the oven with salt and pepper.

 

Nutritional INFO

Lentils are wonderful, free from gluten, full of dietary fibre, high in protein (26% of lentils calories are attributed to protein). Being free from gluten they give a break to your digestion especially if you eat them as part of a vegetarian meal, or accompanied with fish instead of animal based protein (since those require longer to be processed by the body). They help keep your blood sugar levels at bay, and therefore are ideal if you are diabetic or suffer from Polycystic Ovarian Syndrome  (PCOS) for example. The Fibre content helps to relieve constipation of course, but also other digestive disorders like irritable bowel syndrome.

Lentils for lunch are great since they sustain your hunger until the evening, giving your pancreas a rest since you won’t be snacking for a change. Good source of iron, hence help in  transporting oxygen throughout the body and is key to energy production and metabolism.

Low in calories with no fat, they can be used to manage your weight.

Celeriac root is my chosen vegetable as a side dish and gives it body and depth.It is far more nutritious and tasty than the standard potatoes and I have mostly enjoyed it  in  the past at restaurants. Be adventurous and use it in your dishes. It has a nutty, creamy and sweet flavour and is a lovely seasonal vegetable !Eating seasonally allows you to benefit from the nutrients to the maximum !Wonderful alternative to use as a mash for children but you can also opt for sweet potato instead. What else can it bring you ? manganese, vitamin K, phosphorous, vitamin B complex, dietary fibre, calcium, potassium , sodium and magnesium. It high in anti-oxidants and research has shown it may have beneficial effects against colon cancer and acute lymphoblastic leukemia. It is a diuretic ! just like it’s related vegetable, celery, and helps you to get rid of the excess water and can relieve muscle stiffness.Vitamin K,  helps to increase bone mass whereas the copper and phosphorus help in bone metabolism.

We can often be deficient in minerals because of the quality of the soil in which our vegetables grow, the medications that we take, or how we cook or combine our foods. Obtaining these minerals through organic/home grown/ or fresh vegetables definitely helps.. Celeriac has been found to be good for mental health, increasing blood flow to the brain and can be of use in conditions like Alzheimer’s, insomnia or stress.

The dish is complemented with  Salmon giving you a good dose of protein, omega 3, and brain boosting nutrients to keep our mind clear and focussed !

enjoy xxx