REFRESHING GREEN SMOOTHIE BOWL

REFRESHING GREEN SMOOTHIE BOWL

This green smoothie bowl is so yummy, refreshing and filling. It is great for breakfast.

INGREDIENTS

  • 1 stalk celery
  • ½ unwaxed organic lemon
  • Handful of spinach
  • ½ avocado
  • ¼ ginger
  • 2 tbsp shelled hemp seeds
  • ¼ litre water or coconut water
  • 10 walnuts

INSTRUCTIONS

  • Put the celery, unwaxed lemon, spinach, avocado, walnuts and ginger into a high-speed blender.
  • Add the water or coconut water and blend till smooth
  • Top with shelled hemp seeds for the extra crunch and enjoy!

 

 

Try to use organic vegetables for your smoothie bowl to reduce the toxic load of your food.

RAW CACAO CHOCOLATEY SMOOTHIE BOWL

RAW CACAO CHOCOLATEY SMOOTHIE BOWL

This smoothie bowl is a great energy booster to start your day. It is great for breakfast and preworkout.

INGREDIENTS

  • ½ avocado
  • 1 tbsp raw cacao
  • 1 celery stalk
  • 10 walnuts
  • 1 tsp vanilla extract
  • 1 tbsp cacao nibs
  • 1 tbsp shelled hemp seeds
  • ¼ litres filtered water

DIRECTIONS

  • Put the avocado, celery, walnuts and vanilla extract into a high-speed blender
  • Add the water and blend till smooth.
  • Top with the cacao nibs and shelled hemp seeds and enjoy!
DELICIOUS BLUEBERRY AVOCADO SMOOTHIE

DELICIOUS BLUEBERRY AVOCADO SMOOTHIE

This smoothie is so delicious and filing. It is also a great pre-workout meal. I like to chew my smoothie, it helps food mix with the good bacteria in your mouth to start the process of digestion. The smoothie is topped with walnuts for the extra crunch.

Berries, celery and avocado are rich in fiber to help you stay full; Walnuts are rich in healthy fat and protein for power and to help you stay lean.

INGREDIENTS

  • ½ avocado
  • Handful of berries
  • 1 stalk celery
  • 4 ice cubes

INSTRUCTIONS

  • Put celery, avocado, berries, ice cubes into the high-speed blender
  • Blend until smooth, top with walnuts and serve. Enjoy!
GREEN SPROUTED SALAD WITH OVEN BAKED SALMON

GREEN SPROUTED SALAD WITH OVEN BAKED SALMON

This mouth-watering salad is so easy to prepare, filling and nourishing. The sprouts are so flavourful and add more texture to the salad.

INGREDIENTS

  • 1 salmon fillet
  • 2 handfuls of watercress, thick stems removed
  • ¼ cucumber, thinly sliced
  • 1 handful of broccoli sprouts
  • 1 tbsp extra-virgin olive oil
  • ½ fresh lemon
  • Pinch of basil
  • Pinch of Himalayan sea salt

INSTRUCTIONS

  • Season salmon with a pinch of basil and Himalayan sea salt and bake in the oven for 12 minutes.
  • Place the cucumber and watercress in a large plate
  • Add the broccoli sprouts to the top
  • Drizzle on the extra virgin olive oil and freshly squeezed lemon
  • Serve with the oven baked salmon and enjoy!
Spiralised Courgette and Kale Stir fry with Organic Grass-fed Chicken

Spiralised Courgette and Kale Stir fry with Organic Grass-fed Chicken

This super-healthy stirfry is so tasty and full of flavour. It is packed with nutrients important for optimal health.

INGREDIENTS

  • 1 small organic, grass-fed chicken thigh, seasoned, boiled and baked in the oven
  • 2 medium sized courgettes, spiralised using a spiraliser
  • 2 handfuls of kale, roughly chopped
  • 2 small fresh turmeric, grated
  • Thumb-sized piece fresh ginger, grated
  • 2 garlic cloves, finely chopped, leave to stand for a few minutes before use
  • 1 small red onion, finely chopped
  • Pinch ground black pepper
  • Pinch Himalayan sea salt, to taste (if needed)
  • 1 teaspoon coconut oil
  • Homemade chicken stock

INSTRUCTIONS

  • Heat up skillet, when hot, add the coconut oil
  • When coconut oil has melted, add red onions, garlic, turmeric, ginger, black pepper and sauté for about 5 minutes.
  • Add homemade chicken stock, stirfry for a further 5 minutes, stirring occasionally
  • Add courgette and kale stirfry for a further 7 minutes, stirring occasionally and it is ready to be served
  • Serve stirfry with oven baked chicken and enjoy!
Delicious Salad Diet Plan

Delicious Salad Diet Plan

Did you know that adding a salad every day to your diet has plenty of health benefits? Did you also know that it is one of the easiest ways to include servings of vegetables and fruits?

Perhaps too often salad is seen as a bit bland, just something for picnics and summer days, or ‘diet food’ courtesy of sheer lack of calories. But there is so much more to it than that and you will do yourself a great benefit by adopting a salad diet plan.

Vegetables and fruits are rich in vitamins, minerals, dietary fibre, antioxidants and other nutrients that can help to protect you from sickness and disease.

A research published in the Journal of Epidemiology & Community Health found that people who eat seven or more portions of vegetables and fruit a day have a 42% lower risk of dying from any cause, compared to those who eat less than one portion.

It also found that they enjoy a 31% lower risk of heart disease and a 25% lower risk of cancer.

Fascinatingly the study also brought to light that vegetables had a larger protective effect than fruits. That might surprise quite a few people. So, your focus should be on consuming more vegetables and a smaller amount of fruit.

A salad is a great idea for meals at any time but it is particularly convenient for lunch, won’t be heavy in your stomach and won’t trigger any mid-afternoon energy crashes.

So here is a delicious salad diet plan for you to tuck into and benefit from.

Start with a green base: choose Romaine lettuce (not iceberg lettuce) or any mixed salad leaves. Next add any 4 or 5 of these vegetables: red or white cabbage, red onions, carrots, cucumber, bell peppers, broccoli, tomatoes, celery, peas, beetroot or radish (choose fresh organic vegetables).

Next add any of these protein: sardines, salmon, turkey, mackerel, chicken, beans, chickpeas or eggs.

Now add one of these healthy fats: olives, avocado, shredded coconut, raw nuts, seeds or egg yolks.

Next add any of these fresh herbs: parsley, coriander, thyme, mint, rosemary or basil.

And now add your dressing. Prepare your own dressing, mix a tablespoon of extra virgin olive oil with freshly squeezed lemon juice or apple cider vinegar, add 1/2 teaspoon of turmeric and 1/4 teaspoon black pepper. Stir till well blended and pour over the salad and enjoy the delicious salad!

The Bottom Line – A delicious salad is easy to prepare and enjoyable to eat. It is a good way to add more raw organic food with lots of colour and flavour to your diet. There is so much variety and, crucially, salad is packed with nutritional benefits.

Keep yourself strong and healthy by including a delicious salad diet plan into your everyday diet.

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