Category: superfood

Simple Spirulina Smoothie

Spirulina is a wonderful superfood packed full of nutrients. It’s a cyanobacterium, (blue green algae), and is a complete protein containing all essential amino acids.  As a protein, it doesn’t actually compete with meat or eggs as an example but it is, however, superior to typical plant protein such as that from legumes.  This makes it a great protein option for vegetarians or vegans.
Spirulina is an excellent source of many nutrients; particularly B Vitamins thiamin and riboflavin, and also dietary minerals such as iron and manganese.
It doesn’t exactly have the best taste unfortunately, I would love to find someone who has tasted Spirulina and doesn’t reference it to what must only be pond scum, but nevertheless it is very good for you.
So I drink it, whilst trying to mask the taste as much as possible.
I blended this really simple smoothie with banana, spinach, avocado and ice with one tablespoon Spirulina.

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Almond, Cacao & Raisin Power Bites

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These moreish little goodies are the ultimate sweet treats if you have a sweet tooth but want to avoid processed sugar.

Chocolate is one of the most loved foods in the world and in recent years we’ve started to learn that in its raw form, it is extremely beneficial to our health. (Yippee!)

Theobroma Cacao is a small evergreen tree that thrives in tropical climates; its fruit provides Cacao, or Cocoa which forms the basis of our much-loved chocolate. Unlike chocolate, which in its processed form can be high in fat and sugar, we can call cacao a superfood thanks to its high nutrient content.

The Cacao bean is incredibly rich in antioxidant flavonoids, fat (healthy fat!), carbohydrates, protein, polyphenols (resveratrol), minerals such as calcium, magnesium, sulfur, copper, iron, zinc and potassium, oleic acid which is a heart-healthy essential monounsaturated fat, fiber and vitamins E, B2, B1, B5, B3 and B9.

Cacao Powder has some wonderful health benefits including:

  • Brain function and nervous system – can contribute to the normal psychological function of the brain and provide support to the nervous system.
  • Supports normal muscle function and provides maintenance of bones and teeth
  • Can reduce tiredness and fatigue and support energy and metabolism
  • Contains Resveratrol which activates longevity genes

I made these with almond butter and raisins, raisins because they contain higher concentrations of phytonutrients, but you can make them using any type of dried fruit or nuts. I recently showcased some healthy food for a local charity event and someone told me these power-bites were just like truffles, so they might even make a nice healthy and thoughtful gift for someone instead of giving a standard box of chocolates!

To make these I used:

  • 1 1/2 tbsp Rainforest Foods Organic Cacao Powder 250g
  • Half a jar of Meridian Natural Crunchy Almond Butter 170 g (Pack of 3) – (Way better value to get three if you like Almond Butter as just one from Sainsburys or Tesco is around £4.50 but three from Amazon is only £8.37!)
  • Handful of Raisins or other dried fruit (organic ideally)
  • 1/2 Cinammon
  • 1/2 tsp Nutmeg
  • 2 tbsp of Coconut Milk; like Koko or Alpro, not the kind you get from a can. You want the consistency to be doughy not soggy so go gently with the milk. Start with one tablespoon and add more if the mixture doesn’t bind.
  • Desiccated Coconut

Mix ingredients together then form into small pieces with your hands. Roll in the desiccated coconut and chill for up to two hours before devouring. This will make about ten small bites, depending on the size you want them.

Enjoy your guilt-free sweet delights!

Healthy & Simple Snack Ideas

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I often hear people say they’re too busy to eat healthily, but with so many variations for healthy food these days, it really isn’t difficult to eat well or snack wisely.
Getting out of the habit of snacking on crisps, biscuits, chocolate or cereal bars  can be a challenge initially, but once these things are replaced with healthy, energy-fueling and nutritious foods, it honestly isn’t difficult to give up the less-than-healthy habits.

Raw veggies are always a good option, always. Not only are they a great low-calorie option, vegetables also pack in a ton of nutrients and are essential for our health.
I’ve chosen here;

Cucumber – full of B vitamins and skin-friendly minerals like magnesium & potassium. Cucumber is also great for flushing out toxins and keeping you hydrated.
Celery – known to reduce inflammation, helps to regulate the body’s alkaline balance and is rich in vitamins and minerals such as vitamin C, vitamin K, folate and potassium.
Carrots – rich in vitamin K, vitamin A, folate, potassium, iron and manganese, but most importantly; beta carotene – an antioxidant essential for helping the body fight against free radicals and protect against disease.

These three vegetables pack a powerful punch of nutrients and can all be prepared the night before to make it even more convenient. Try with organic hummus; a healthy protein-packed dip which also contains cancer-fighting garlic and sprinkle with cinnamon, which helps to control blood sugar.

One of my favorite sweet treats in the afternoon if I’m peckish is apples and almond butter. There’s something about this combination of sweet and nutty, with the crisp and tartness of an apple that I find literally irresistible.
Apples are full of polyphenols which function as antioxidants, they also contain fiber and vitamin C. It’s important to eat the whole apple, including the seeds (no, you won’t get an apple tree growing in your belly) as most of the fiber is contained in the skin and the seeds contain vitamin B17, which has been show to fight and protect against cancer.

Nuts are not only delicious, they are packed full of protein, fiber, antioxidants, vitamins, minerals, and omega-3 fatty acids such as a-linolenic acid.

I eat either sliced avocado (which contains very healthy and necessary fats!), or almond butter and sliced apple on oatcakes for a quick and healthy snack if I get hungry before lunch or dinner, which sustains my energy levels and stops my stomach rumbling.

Snacks like these examples are perfect when combined with a cup of Organic Green Tea, which can support a healthy metabolism and most importantly, contains the antioxidant Epigallocatechin Gallate (EGCG), which studies have shown can reduce the risk of cancer.

Make smart and clean choices about food; eat REAL food and when possible organic. Be kind to your body and it will thank you in return!

Morning Green – Chlorella Smoothie

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Chlorella is one of my favorite superfoods, it’s bursting with nutrients, great for digestion, clear skin and helps your immune system. It’s also detoxifying and can help your liver to remove alcohol, heavy metals and pesticides.

I blend chlorella with filtered water, celery, spinach, cucumber, ginger, a sprinkle of turmeric and a fruit like blueberries or kiwi. I also add flaxseed for an extra boost of fiber, omega-3 and antioxidants. A healthy, supportive and powerful way to start the day.