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how to eat healthy

How to eat healthy

Fast, tasty, 6 ingredient recipes show how to eat healthy. So here they are. Most are two serving recipes that don’t require much food prep or make a mess in the kitchen. You do need a good blender for most. Check them out and let me know what you think. 

6-ingredient healthy recipes:

Light, nutrient dense, comforting, wholesome recipes for you and the family. Easy healthy recipes below require no more than six ingredients.

How to eat healthy

Watercress Soup with Cashew Cream
Pea and Mint Soup
Vanilla Swirl Smoothie
Courgette and Pearl Barley Risotto

Healthy dinner ideas for two

Amazing healthy recipes can be quick and easy.  You can use a few ingredients in the right way and have an easy healthy dinner for two. It’s stress free comfort and delicious, nourishing cuisine.

WATERCRESS SOUP (WITH CASHEW CREAM) –

6-ingredient quick healthy recipes

Serves two

Ingredients

  • spring onions  2, sliced 
  • olive oil 
  • watercress  140g bag
  • parsley  ½ a bunch
  • vegetable stock  400ml, hot
  • lemon  1, zested and juiced

Method

  • STEP 1

    Sautee spring onions in olive oil until soft. Tip in most of the watercress, all the rocket and parsley. Stir though until wilted, then add the vegetable stock. Bring to a simmer and season well. Blend until a stick blender until smooth. Add most of the lemon zest and season with a little lemon juice.

  • STEP 2

    Divide between bowls, then add a tbsp of cashew cream to each bowl. Scatter with more lemon zest and watercress leaves to serve if you like

    Worried you’re not getting enough fresh fruits and vegetables daily?

    healthy soup recipe

    how to eat healthy

    VANILLA SWIRL SMOOTHIE – 6-ingredient quick healthy recipes

    2 tbsp Complete by Juice Plus+ Vanilla
    150g strawberries
    1 banana frozen
    3 dates
    3 tbsp hemp seeds
    1 tsp beetroot powder

    6-ingredient smoothie

    6-ingredient smoothie

     

    PEA AND MINT SOUP – 6-ingredient quick healthy recipes

  • 2 spring onions
  • garlic ½ a clove
  • vegetable stock 225mg
  • frozen peas 75g
  • chopped mint 1 tbsp
  • lemon juice a squeeze

    Method

    1. STEP 1

      Put 2 chopped spring onions into a pan, ½ a crushed garlic clove and 225ml vegetable stock. Bring to the boil, turn down the heat and simmer. Add 75g frozen peas and simmer for 5 minutes.

    2. STEP 2

      Stir in 1 tbsp of chopped mint and a squeeze of lemon juice, then pour into a food processor or liquidiser and whizz until as smooth as you like.

      Season.

      Courgette and Pearl Barley Risotto – Serves Four

Ingredients
olive oil
onion 1 large, diced
1 clove garlic
pearl barley 200g
vegetable stock 600ml, hot
courgette 2, shredded

Method

Heat a tablespoon of olive in a frying pan and fry the onion until soft. Add the garlic for a minute, then add the barley. Stir with the onion and pour over the hot stock. Cover and simmer for 40 minutes, or until the barley is tender. Stir through courgette with lots of seasoning, and simmer for another 5 minutes. Remove from the heat and serve.

If you need more inspiration on how to eat healthy follow @susannahmakram for up-to-date tips. Feeling like it’s hard to find healthy choices on the go? We showcase top health food chains so you don;’t waste time. @susannahmakram dissects takeout menus  for every dietary requirement and presents them in her stories weekly! So if you’re following us you’ll follow our health journey.

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healthy vitamix recipes

healthy vitamix recipes

“How do I make a green smoothie and are green smoothies really that good for me?” These and other FAQs answered below.

EASY GREEN SMOOTHIE RECIPE

GREEN SMOOTHIE
Servings: 1 serving

INGREDIENTS
1 cup fresh baby spinach
3/4 cup coconut milk
1 cup frozen pineapple

INSTRUCTIONS
Add coconut milk and spinach to blender. Blend on high speed until completely smooth.
Add frozen pineapple and blend again, until smooth.

are smoothies healthy

are smoothies healthy

 

Are Smoothies healthy?

  • Smoothies can support digestive health, sweep toxins through the digestive tract and aid regular elimination
  • Satisfy hunger and sustain energy over time
  • Balance blood sugar levels
  • Smoothies retain all of the fibre of the greens and fruit, rather than removing it. In nature, vegetables and fruit are found with both their fibre and juice intact and we can’t improve on nature.
  • Fibre is important for ongoing cleansing by sweeping out toxins on a regular basis.
  • So, smoothies can help keep our digestive tract and body clean as well as keeping us more full
healthy vitamix recipes

healthy vitamix recipes

HEALTHY VITAMIX RECIPE – SMOOTHIE

Blend in Vitamix blender the following.
One small cup coconut yoghurt or regular full fat plan unsweetened yoghurt
Add handful of berries of choice
Add coconut water
Add chopped peeled small cucumber
Add tablepoon maple syrup
Add half small ripe avocado — see * how to ripen avocados

Blend in vitamix and enjoy.
How to Ripen Avocados
Place in a fruit bowl as fruit ripens efficiently next to other fruit.

Healthy Smoothie Recipes

Healthy choices like smoothies at one point in the day don’t cancel out less healthy choices other times in the day. So, the idea is that they replace these foods or leave less room in the diet for them. Blending  fruit releases the natural sugars from within the cell walls so they’re “free sugars”. Free sugars include any added sugars and the kind we should all be cutting down on to protect our teeth and help maintain a healthy weight .

Are there any health risks to using greens in smoothies? Read here. 

Including fruit and veg in our diets throughout the day means there is more chance of that happening.
It can be terribly hard to fit all this into our hectic city lifestyles.

healthy soup recipe

healthy soup recipe

Healthy vitamix Recipes – SOUP

2+ cups water
2 white onions
2 cloves garlic
1 head cauliflower
2 cups mushrooms – button and portabella mix
1/4  cup pecans + 1/4 cup cashews
Himalayan salt & ground black pepper to taste
Makes two large servings.

Boil the water and steam the vegetbles. Add to vitamix blender along with the nuts and blend. Add seasoning to taste.

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Healthy Snack Recipes

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Vitamix Recipes

Healthy snack recipe inspiration needed? Look no further! We’re in season — bikini season, bikini body, healthy body ready all year round. HERE’S THE REAL STORY: consuming nutrient rich snack foods doesn’t always rely on Vitamix recipes.

Nutribullet recipes make things like healthy smoothies and raw food recipes easy. So a vitamix blender and a nutribullet are handy. But here’s the best part!…

They’re not for everyone.
Susannah, nutrition expert, shares some lesser known nutritious and delicious foods to eat. better still, you can eat healthy on the go. Nutrient dense foods fill you and keep blood sugar levels stable in between meals.

Healthy Snacks

Activated nuts – how? Why should we eat activated nuts? If we’ve got unsalted nuts, they can be great to top up on good fats and minerals like zinc. Zinc is an amazing blood sugar stabiliser. It’s really hard to get zinc in our day-to-day modern lifestyle and diets. Selenium, magnesium and calcium, antioxidants and gluten free and wheat free fiber or fibre.
We can activate our own nuts…

Why does this matter — here’s the deal:

Healthy Snack Recipes

Why would we activate nuts if they’re so nutritious?  Nuts are healthy. Healthy snack recipes made with nuts are numerous! So let’s start with this awesome improvement on the nut ingredient itself. Nuts can contain phytic acid, enzyme inhibitors. Enzyme inhibitors act by binding to enzymes and decrease and/or block their actions. The enzyme inhibitors are beneficial to nuts, as they prevent the nuts from prematurely sprouting. However these same enzyme inhibitors also act on our body’s digestive enzymes, preventing proper digestion and absorption of all the nutty goodness of nuts.
Activated Seeds
Seeds also contain small amount of phytic acid, which our digestive system is also unable to break down. Eating large amounts of raw nuts or raw seeds can therefore sometimes lead to feeling ‘heavy’ or with a discomforting fullness, even nausea.
Recipe to Activate Nuts

OK, so it’s not a recipe as such. But here are the steps to follow to activate half a cup of nuts.
Dissolve half a teaspoon of salt in enough water to cover the amount of nuts or seeds activating. For seeds add another half teaspoon of salt.
In a large bowl place the nut or seed of choice for activating and cover this with the salt water solution.
Soak for the required 6-7 hours.
Strain and rinse the nuts and seeds
Spread over a dehydrator rack, or baking tray.
Dry the nuts in the dehydrator for around 6-12 hours. 4-8 hours for seeds.
If drying in the oven, set the oven at the lowest temperature possible, preferably no more than 65C. Stir or turn them occasionally, for the required drying time.
The nuts and seeds should be crunchy. they should be tasty and now they’re bio-available nuts and seeds.

activated nuts

activated nuts

Healthy hummus recipe

Blend in Nutribullet or Vitamix blender the following. Serve with crudites of choice.
Chickpeas softened with Pinch Himalayan sea salt
Small section crushed garlic clove (optional)
Two Tablespoon Olive oil or Rapeseed oil
Juice of Half lemon, 2 capfuls apple cider vinegar
Sumac and Cumin to taste – Refrigerate

healthy hummus recipe

healthy hummus recipe

 

Healthy Smoothie recipe

Blend in Nutribullet or Vitamix blender the following.
One small cup coconut yoghurt or regular full fat plan unsweetened yoghurt
Add handful of berries of choice
Add coconut water
Add chopped peeled small cucumber
Add tablepoon maple syrup
Add half small ripe avocado — see * how to ripen avocados

Blend and enjoy.
How to Ripen Avocados
Place in a fruit bowl as fruit ripens efficiently next to other fruit.

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Plant based protein

Plant based protein

Athletes turning to a vegan diet need their nutrition to act as NATURAL PERFORMANCE ENHANCERS.  Pea protein, spirulina, gluten free plant protein powder, dairy free, soy free, meat free protein. What’s the fuss about? Is soy really that bad? 
Looking for amazing sources of plant based protein these days? Why are we all opting in for more meat free protein? With or without vegan diet or a vegan friendly lifestyle?

There are of course health risks and health benefits to plant based protein or plant proteins[1]
Protein is found throughout the whole body – in muscle, bone, skin, hair – virtually every other body part or tissue. At least 10,000 different proteins make up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood.

Plant based protein

Plant based protein

The Institute of Medicine recommends that adults get a minimum of 0.8 g of protein for every 1 Kg of body weight per day

Plant Protein

Plant proteins have a reduced content of essential amino acids in comparison to animal proteins. A significant reduction of limiting amino acids (methionine, lysine, tryptophan) means lower protein synthesis. Protein is built from building blocks called amino acids. Our bodies make amino acids in 2 different ways: from scratch, or by modifying others. A few amino acids (known as the essential amino acids) must come from food. Now Foods Pea Protein 7 lbs
Methionine and lysine intakes are reduced with a predominant or exclusive plant protein diet.
Not sure but think you might be low on amino acids? In today’s industrialised world and fast paced life, our body is exposed more than ever before to pollution through the air we breathe. Preservatives and depleted nutrients in the food we eat. To germs, chemicals and radiation that surround us. All of these make our bodies less tolerant to illnesses and diseases. The VF-360 Defense System – Click Here
Lower intake of these amino acids provides a preventive effect against cardiovascular disease via cholesterol regulation by an inhibited hepatic phospholipid metabolism. Find out more about this from these studies [1] Do plant protein and animal proteins differentially affect cardiovascular disease risk? [2]

5 Sources of plant based protein

Peas – green peas 9g protein per cooked cup green peas
Artichokes – 6g protein per cooked cup

plant protein

plant protein

Lentils 18g protein per cooked cup
Edamame 17g protein per cooked cup

Plant based protein powders that are free from heavy metals  

Spirulina 
Spirulina is high in antioxidants known to promote health and longevity and is an excellent protein and nutrient source for those on a plant based diet. Spirulina is that blue-green algae. Spirulina is a highly bioavailable complete protein containing all essential amino acids. At 60% protein – the highest of any natural food.

Is Soy Bad For You

Given that most soy is GMO and sprayed with Monsanto’s glyphosate weed killer (a known carcinogen) it is usually advisable to avoid soy products. The exception is if you can find minimally processed, cold water washed, non GMO and uncontaminated soy products.

Vegan protein

Plant based protein need not all be green or necessarily classed as a plant. Here’s a wholegrain and two nutritional powerhouses that provide a totally new protein taste experience, amino acids, and essential fatty acids to boot. Some signs our body – on a cellular level – makes when we’re not getting enough good fats are dry skin, itchy, scaling, or flaking skin. Soft, cracked, or brittle nails, hard earwax and those tiny bumps you may notice on the backs of your arms or torso. Achy joints or stiff joints are another warning sign.

Chia seeds can be part of a vegan diet – although not classed a plant protein. Nearly 10% protein chia seeds are also an excellent source of natural omega-3 fatty acids – the good kind of fat.

chia seeds

chia seeds

Hemp seeds – 16g protein per 3Tbs Hemp seeds have that perfect ratio of omega-6 and omega-3 EFA’s making hemp seeds another bioavailable complete protein rivaled only by spirulina
Quiona has 11g protein per cup. Quinoa comes in three kinds – we’ve got black quinoa, white quinoa and red quinoa. Quinoa is high in fibre or fiber, is non-GMO, gluten free and usually grown organically. It’s also a gluten free whole grain food. Here’s a list of high fibre gluten free whole grains. According to the Coeliac UK Most people in the UK do not eat enough fibre.

Raw Peanutspeanuts are 19% protein, the highest of any nut – second only to almonds.
Peanuts are among a small number of foods that contain measurable amounts of oxalates. Peanuts are susceptible to molds and fungal invasions.
Not only do peanuts contain oleic acid, the healthful fat found in olive oil. New research shows these tasty legumes are also as rich in antioxidants as many fruits.


Safe, clinical, practical and effective.


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