Friday, 28 December 2012
This light and hydrating juice blend is ideal post run or - without Maltodextrin - it is great first thing to replenish the body after sleep.
Persimmon is low in calories (provides 70 calories per 100g) and low in fat but it is a rich source of dietary fibre. Persimmon contains health benefitting phyto-nutrients, flavonoids and poly-phenolic anti-oxidants like catechins and gallocatechins, as well as important the anti-tumor compound betulinic acid. Catechins are also known to have anti-infective and anti-inflammatory properties.
Fresh persimmon contains anti-oxidant compounds like vitamin-A, beta-carotene, lycopene, lutein, zea-xanthin and cryptoxanthin. Together, these compounds function as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
In simple terms, persimmon is a fruit with great healing, replenishing and protective properties making this fruit perfect to start off the day or as a post-workout drink! The lime juice is packed full of calcium, potassium and magnesium, which are good for cardiovascular and bone health.
1/2 scoop Vegan Protein mix
1x tbsp Maltodextrin
1/2 Galia melon
1x tsp Chia seeds
2x tsp SuperGreen powder
Method: Add the Protein mix and Maltodextrin (optional) to a blender. Add chopped bananas and chopped melon then the water. Squeeze the lime and add. Throw in the spinach, chopped persimmon and chia seeds. Blend on high, or pulse setting, until completely smooth.
Thursday, 27 December 2012
This Super Re-Fuel blend is very good as a healing elixir, after high-intensity cardio-vascular exercise. For those of you that are de-toxing or calorie-counting, remove maltodextrin and reduce the avocado to half.
The two key ingredients are beetroot and kale that provide not only excellent overall health benefits with high nutritional value, but are also very low in fat with low calorie content.
Beetroot is a low calorie, low fat, root vegetable that can help to reduce cholesterol levels. The root is also a rich source of B-complex vitamins, such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals, such as iron, manganese, copper and magnesium. It is also full of flavonoids.
Beetroot is strong in Vitamin A, which is required in maintaining healthy mucus membranes of the skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect the cells in the body.
Kale's health benefits are primarily linked to its excellent source of antioxidant vitamins A, C, and K and sulphur-containing phytonutrients. Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity and bone health.
Beyond antioxidants, the fibre content of cruciferous kale binds bile acids and helps to lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
Avocados, naturally high in protein, provide nearly 20 essential nutrients, including fibre, potassium, Vitamin E, B and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha, beta-carotene and lutein.
1/2 scoop Vegan Protein Mix
1x tbsp Maltodextrin
1x small Avocado
1x tsp Acai
50ml Grape juice
Method: Chop the banana and scoop out the avocado from the skin, then throw into a blender. Add the protein mix, maltodextrin (optional), grape juice and water. Add the acai and chia seeds, then the kale and berries.
Blend on high, or pulse well. You may find that you need to blend longer than usual as Kale is a coarse, leafy veg.
Wednesday, 26 December 2012
This smoothie is perfect to kick start the day or for a pre-workout energy boost. It is great to recharge the batteries, particularly if you are feeling run down.
It can be used as a tonic during the Christmas holiday season after a bit too much excess food and alcohol has depleted your energy reserves.
The broccoli has protein for muscle and cell repair, while good sugars and complex carbs are supplied from the bananas and oats. Omega 3 and fibre come from the Chia seeds (found in select specialist health shops or online). Finally the strawberries and spinach are full of nutrients and loaded with vitamin C.
2x Pressed Apple (or pure juice 100ml)
4x florets Broccoli
2x tsp Super Greens powder
1x tsp Chia Seeds
Splash of water
Method: Throw the chopped bananas, oats, broccoli and strawberries into a blender. Top with the apple juice, water, powder and seeds. Then the spinach. Blend on pulse or high until smooth and blended.
at 8:30 am
Tuesday, 25 December 2012
This makes a great recovery smoothie post run or work out! Or perhaps an alternative to another helping of Christmas pudding.
The combination of red berry fruits are abundant in Antioxidants, Polyphenols, Vitamins K and C, which aid in cell repair, recovery and Cardiovascular performance.
One banana contains 467mg of Potassium, which helps protect the Cardiovascular system and is reported to help reduce high blood pressure and risk of stroke with regular consumption. (Please refer to a GP or fully trained health practitioner for medical advice).
4x Broccoli florets
2x tsp Chia Seeds
1x tsp Super Green powder
1x tbsp Blueberries
1x tbsp Raspberries
2x Apples or 50ml Pressed Apple Juice
50ml Grape Juice
Method: Add the chopped bananas, broccoli and strawberries into a blender. Top with either the juice of 2 apples (or 50ml press apple juice) and the grape juice. Throw in the spinach, powder, seeds and berries. Blend on pulse or high until smooth.
at 7:22 pm
Monday, 24 December 2012
This makes a great recovery drink after a run (or perhaps too much Christmas booze). Hydration comes from the melon and persimmon. Protein and good fat is supplied from the avocado and you get all your super nutrients from the acai and kale!
Splash Agave Syrup
1x tsp Acai powder
Method: Chop the banana and cantaloupe into chunks, then scoop the flesh from the Persimmon. Top with the water, powder, avocado then the kale. Blend on high or pulse until creamy.
at 10:26 am
Sunday, 23 December 2012
Enjoy as a great, high in protein, sweet treat 'on-the-go' or as energy bars during exercise. For a special treat serve warm with Swedish Glace ice cream. Perfect on a cold winter's evening.
1x can Aduki beans, drained
1x medium over ripe Banana
125ml Almond or Rice milk
125ml Light Coconut milk
70g Barley Flour
35g Rice Flour
6 tbsp Cocoa Powder
3 tbsp Maple or Agave Syrup
1 tsp Vanilla extract
1/2 tsp Sea Salt
25g Currants, chopped Dates or Goji Berries
70g Vegan Chocolate Chips (optional)
Method: Preheat oven to 200C. Grease a 9-inch square cake tin with coconut oil. Using a blender or food mixer, puree the beans and banana with the almond milk and coconut milk until smooth and creamy.
Add the flours, cocoa powder, syrup, vanilla and salt. Process until they are thoroughly mixed. Stir in the dried fruit. Pour the mixture into the tin and sprinkle with the chocolate chips. Bake for 35-45 minutes until firm.
When the mixture has cooled, it can be cut into squares. Store in the fridge to keep fresh.
at 11:04 pm
Saturday, 22 December 2012
This Winter Warmer is a pleasant seasonal surprise in a whizz! This recipe serves two to three comfortably. As a post-run fuel (after 8.5 miles) I thought I needed it all, but after consuming the Winter Warmer in one sitting, I can confirm it DEFINITELY needs to be shared. I felt like I'd eaten a full dinner..and then some!
3x Broccoli florets
1x Persimmon fruit
1/2 Orange Pepper
1/2 Cantaloupe Melon
2x tsp Super Green Powder
Method: Add the broccoli florets, pepper, chopped bananas, powder, lime juice, water and chopped melon to the blender, then pulse on high until smooth. Add the avocado, kale, spinach and scooped flesh from the persimmon fruit. Blend to a smooth consistency.
Freshly squeezed orange flesh can be used instead of lime if preferred. I favour limes as they contain more punch of vitamins in comparison to orange and I like the zest they give!
at 9:58 am
Friday, 21 December 2012
This is a great pre-run smoothie. Let me know what you think.
3x Broc florets
Small handful Blueberries
1x tsp Acai powder
100ml Red Grape juice
Method: Add the bananas, broccoli, plums and nectarines first, then the juice of lime and liquids with the Acai powder. I added two small scoops of Maltodextrin for some extra energy carbs pre-run. Blend on high or pulse.
If using a juicer then 2x apples will work a treat instead of grape juice....
at 6:00 pm
Thursday, 20 December 2012
This is a great post-gym smoothie or colourful elixir to kick-start the day! The sugar carbs from the bananas give the muscles instant replenishment, while the broccoli and greens are nutrient-dense with protein to feed the muscles. Meanwhile, the berries and grape juice are full of antioxidants for cell repair.
3x small bananas
3x florets broccoli
handful of blueberries
2x tsp of SuperGreen powder
100ml red grape juice
Method: Add the broccoli, bananas, then the liquids. Then add the blueberries, beetroot, powder, spinach and rocket. Pulse or high setting on blender until smooth. If using a juicer, apple or carrot can be used instead of grape juice.
at 12:15 pm