A quick, easy nutritious breakfast that can be spiced up anyway you like.
Avocados are and excellent source of potassium. Studies have shown that food rich in potassium can lower blood pressure. They are loaded with monounsaturated fats which can help decrease inflammation and lower your risk of heart disease. Another bonus is they are completely cholesterol free! Spread them on your toast instead of butter!
Ingredients
-1 avocado
-2 slices of your favourite toast
-1 lime
-Salt and pepper to season
Method
While your toast is cooking, cut the avocado in half and remove from the skin. Add half to each slice of toast and mash it up. Squeeze a drizzle of lime juice on top and season with salt and pepper.
here is something soothing about a hot bowl of bone broth on a cold rainy day. It’s easy to digest and delivers a whole load of nutrients to our gut (which makes up most of our immune system).
Bone broth is a stock made by simmering beef, chicken, fish or lamb bones with vegetables and herbs over a period of time (ideally over 24hours) Its not expensive to make (you can use the scraps of bones from your next Sunday roast) If you don't have time or desire to make your own bone broth you can buy it online and have it delivered to your door. Just make sure its organic and grass fed.
There are many ways you can add it to your diet, you can cook your rice or pasta in it, add to soups or gravies or enjoy it in its most simplest form.
Give my chicken bone broth recipe a try. You can freeze it in ice trays so you always have a nutrient booster t
When you think of healthiest vegetables…spinach definitely always comes to mind. And for good reason too! One of the most nutrient dense foods around, packed with antioxidants, vitamins and minerals.
Including spinach in your diet regularly has many health benefits and as it’s not the most strongly flavoured vegetable it can easily be added to many dishes (even raw in smoothies) with out altering the flavour!
Top 3 health benefits of spinach
Eye health - Spinach is packed with a healthy dose of vitamin A in the form of carotenoids. Studies have shown vitamin A to help keep our eyes healthy and slow down macular degeneration.
Help protect against cancer - Studies have shown that spinach (along with other green leafy vegetables) can help protect us from different types of cancer. Spinach antioxidant properties reduce the levels of oxidative stress and inflammation in our body. Spinach also contains chlorophyll whi
Following on from my last post I thought I would share this delicious way of adding ginger to your diet.
Ginger contains a wide range of important vitamins and minerals. It also contains gingerol an active chemical component that is related to capsaicin and pipeline, and it’s what gives chilli peppers and black pepper their spiciness. Gingerol is a potent antioxidant with anti inflammatory benefits.
These healthy muffins are so simple to make and an excellent on the go snack. Store in your freezer and just pop in the microwave when needed. Full of health boosting nutrients and fibre.
Ingredients
2 bananas
1/3 cup melted coconut oil
1/2 teaspoon bicarb of soda
2 tablespoon chia seeds
4 tablespoons pumpkin seeds
20 almonds
2 tablespoons honey
1 egg
1 cup flour
1/2 cup raisins
Method
Preheat oven to 180degrees.
Line a muffin tin with cases.
Add all the ingredients to a food processor and blend.
Following on from my last weekly tip ‘the health benefits of cranberries.’ I thought I would share this delicious recipe as another way to get this super nutritious fruit into your diet.
Ingredients
1/2 cup butter (at room temperature)
1/2 cup castor sugar
1/4 cup dark brown sugar
2 eggs
1/2 cup plain yoghurt
1/2 teaspoon vanilla bean paste
3 tablespoons on orange zest
1 and 3/4 cups plain flour
1 teaspoon baking soda
1 teaspoon baking powder
1 tablespoon cinnamon
1/2 teaspoon salt
3 Tablespoons freshly squeezed orange juice
1 Tablespoon milk
1 and 1/2 cups frozen cranberries
1/2 cup pumpkin seeds
Method
Preheat the oven to 180degrees
Prepare muffin tray by either spraying or adding muffin cases
A perfect snack to have when you get that chocolate craving. Packed full of protein, fibre and other healthy nutrients, they won't last long!
Ingredients
3 tablespoons organic coconut oil 10 dates (soaked in boiling water for 15minutes) 2 tablespoons nut butter 1 can of cannellini beans drained and rinsed 50g raw cacao powder 1tsp of milk Desiccated coconut, raw cacao and hemp hearts to roll the truffles in.
Soak the dates for 15minutes in boiling water to soften them. Melt the coconut oil in a microwave proof bowl. Drain the dates and add all the ingredients to a food processor and blend until it becomes a smooth paste. Have a taste to check if its sweet enough - if not add a little squeeze of agave syrup. Scrap mixture our into a bowl, cover with clingfilm and leave to set in the fridge for 1hr. Once set, use a teaspoon to scoop out and roll into balls. Add the desiccated coconut, raw cacao powder and hemp hearts
