After the indulgence of “Pancakes day” recipe, let me post a very healthy, filling and nutrients rich “AVOCADO AND KALE CHILLI SALAD”.
Kale is a real superfood, full of antioxidants, anti inflammatory nutrients and cancer preventive nutrients. It is very high in iron, vitamin C, B complex group of vitamins, and calcium. It also has a chemical which boosts DNA repair in cells.
- 1 bunch kale (tuscan kale or curly leafed scots kale) stems removed
- 1 1/2 avocados chopped
- 1/2 red onion small thinly sliced
- 1/2 lebanese cucumber thinly sliced
- red chilli sliced to taste
- coriander to taste
- 1 avocado
- 6 teaspoons lemon juice
- 6 teaspoons lime juice
- 1/4 teaspoon mustard powder
- 1/4 teaspoon cayenne pepper
- coriander to taste
- salt and pepper to taste
- flaked almonds (for Garnish)
- red chilli sliced (for Garnish)
- Remove stem from kale, wash and chop coarsely, place into mixing bowl
- Grind salt and pepper through kale and let sit for about 10 minutes to enhance flavour
- Add chopped avocado, red onion, cucumber, red chilies, and coriander toss gently through salad
- Place ingredients into vitamix and blend on high speed for about 1 minute
- Toss dressing gently through salad
- Garnish with flaked almonds, red chilli sliced, salt and pepper to taste.
Recipe and photo taken from http://www.onegreenplanet.org/
Happy Pancake day!
Here to follow is a recipe from one of my favorite food blog: The Patricia Palette.
QUINOA (makes 3 cups)*
1 cup black or white quinoa, rinsed thoroughly and drained (I prefer black for these pancakes)
2 cups water
Place quinoa and water in a saucepan and bring to a boil. Reduce to a simmer, cover and cook until all of the water is absorbed. Quinoa is done when the spiral-like germ, or tail, has popped from the seed.
BLUEBERRY MAPLE SYRUP
6 ounces fresh blueberries, rinsed and drained
½ cup blueberry syrup
½ cup maple syrup
Combine all ingredients in a small saucepan and simmer until blueberries are heated through.
2 ½ cups buttermilk
4 tablespoons shortening
2 ½ cups flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1 cup cooked black or white quinoa (I prefer the texture of the black)
Beat eggs well. Add remaining ingredients and mix until blended, but do not overmix. Pour onto a hot, lightly oiled griddle. The hot oil will create those crisp edges to your pancakes. Flip pancakes once air bubbles surface and pop, and the batter appears to firm up. This will make flipping easier. Keep first batches warm in a 200º oven.
GARNISH with toasted walnuts and Blueberry Maple Syrup
It’s that time of the year again… Here are few tips for an healthy start of 2014 from one of my favorite fitness experts: Pilates master trainer and Booty Barre creator Tracey Mallet
1. Exercise at least 3-4 times a week for 30 minutes combining cardio and strength training.
2. Build lean muscle mass from either using your own body weight or resistance training that increases the metabolism allowing your body to burn more calories at rest, plus gives your body definition.
3. Cut out over processed foods and refined sugars.
4. Limit red meat and increase lean protein such as fish and chicken.
5. Juicing of veggies and fruit enables you to consume more nutrients essential for health on a low fat diet.
6. Healthy fats such as olive oil, omega fatty acids found in nuts and oily fish. Our bodies need healthy fats to help metabolize fat.
7. Be consistent and don’t give up. If one day you have a set back the next day make up for it but don’t make the mistake of thinking that if you messed up it’s not worth to carry on.
I have to confess that I have a sweet tooth, so I am always on the look out for new, healthy but delicious, sweet treats.I recently tried this light, almost raw, nut free panna cotta recipe. A total delight for the senses!
Here is the recipe, that I found on one of my favorite website for all things that relates to natural health www.onegreenplanet.org
Prep Time: 15 min. | Serves
- 1 can coconut cream ,400 ml
- 2 tablespoons agar-agar powder
- 1/4 vanilla bean
- 1/2 cup honey or agave
- 1cup blackberries and rasperries
- a pinch of salt
1. Heat 8 tablespoons water and agar-agar*, bring it to a boil and simmer for 1-2 minutes*
2. Combine the coconut creme, the sweetener**, agar and vanilla in the blender and mix until puffy and creamy
3. Pour some of the fruits in the cups and add the creme on top
4. Chill in the fridge for couple of hours
5. Garnish with the rest of the fruits and serve cold.
For the decoration
1. Heat 12 teaspoons water and 3 teaspoons agar-agar
2. Bring it to a boil and simmer for 1-2 minutes
3. Remove from the heat, add the sweetener and mix well
4. Place one fruit in each mini cupcake wrapper and pour the mixture on top
5. Chill for couple of hours, remove the paper wrapper and decorate the cups with the jelly.
Notes: Agar-agar needs to be heated to unlock it’s binding power. Use 4 tablespoons of water for each tablespoon agar-agar. Don’t heat the coconut creme or it will change it’s color from white to light brown.
**If you are using hardened raw honey, add it first to the warm water and agar to melt it a little bit and mix well, then add the rest of the ingredients.
These are three of my favorite fruit and vegetable juices. As much as I don’t much believe in juicing as a substitute of a meal (unless this is occasional or for detox reasons) I do consider them a great way to supplement a normal diet, to give you a kick of micro nutrients and vitamins.
These one are some of my favorites. They are simple, but refreshing and packed with nutrients, relatively quick to make, perfect for those who are new to juicing or have little time.
1. Apple, ginger, lime
2. Celery, cucumber, green apple, lime
3. Beetroot, carrot, apple, lemon
This is an amazing raw cake recipe from health living food chef Eric Rivkin. He has conducted dozens of workshops all over the US and Costa Rica, and is one of the first live foods chefs to teach it in public schools, the American Culinary Federation, Olympic swimming coaches, and Miss USA titleholders. www.vivalaraw.org
Chocolate coconut cream torte
Bottom Layer Crust:
1 cup raw almonds or pecans, soaked 2 hours, rinsed 1 cup fresh or dried finely shredded unsweetened coconut
1/2 cup pitted dates
1/2 cup raw cacao powder
¼ tsp cinnamon
Dash of cayenne
In a food processor with the S blade, mix until a crumb texture is reached. Set aside.
Coconut Cream Filling
2 cups firm young coconut pulp
1/4 cup coconut oil
4-5 pitted medjool dates
½ tsp vanilla extract or caviar scraped from 1 bean
Blend ingredients until creamy. Set aside and refrigerate.
6-8 large firm strawberries, de-stemmed and sliced 1/8” thick
Top Chocolate Layer
1 cup young coconut pulp
3 Tbsp coconut oil
½ cup raw cacao powder
3 pitted medjool dates
3 black mission figs
½ tsp vanilla extract or caviar scraped from 1 bean
¼ tsp cinnamon
Dash of cayenne
Blend ingredients until thick and smooth, adding just enough coconut water to turn over in blender. Set aside.
1 cup assorted berries – raspberry, blueberry, sliced strawberries
1 tsp honey
Mint leaves (optional)
Blend the honey with about a few of the strawberries to make a glaze. Toss gently with the berries and mint and refrigerate until ready to serve.
Barre Workout is the hottest fitness trend coming from US. Endorsed by many celebrities of the calibre of Madonna, Natalie Portman, Zooey Deschanel, Barre Workout combines Pilates, Ballet and Yoga moves, that will sculpt and streamline your whole body.
It will make you sweat and the pounds will come off, toning your legs, lifting your bum without adding bulk.It is taught only by few teachers here in London, but it has reached an huge popularity in America, with devotees “touring” different Barre Workout classes, and then discussing them on dedicated websites.
You can get tailored, private Barre Workout in London at http://www.pilateswellness.co.uk .
I know it is still freezing cold, but spring will be here in a matter of weeks. Soon you will be longing for warmer cities and far away places, but before you start packing up your sarongs and feminine dresses, ask yourself: is your body ready for the beach or the thought of wearing a bikini is filling you with apprehension?
Now is the right time to start looking after yourself, and think about those areas neglected for too long. Ballet barre workout will lift your bum, streamline your legs for a long, lean body like a ballet dancer.
Try ballet barre fitness with www.pilateswellness.co.uk
This is an amazing and heart-warming soup, perfect for an autumnal evening in. Totally fat free, rich in antioxidants and beta-carotene, and with a naturally “sweet” taste that will satisfy those of you on a low carbs diet.
Serves 2/3 people
- 4 carrots
- 2 sweet potatoes
- 1 onion
- a big bunch of thyme
- 1 organic stock cube ( Kalo)
- black pepper
Clean the carrots and sweet potatoes and chop them up. Clean and slice the onion. Put all the vegetable in a medium size pot, add water the stock, thyme and pepper, bring to boil then turn the temperature down and let it simmer for at least an hour. Pour in a mixing bowl, and in the mixer for a minute at a slow speed. When it reach a coarse, creamy texture put it back into the pot and let it simmer for a last five minutes. The soup is ready.
Savvy girl tip: Soup can be easily frozen, so to provide a quick and healthy but delicious “ready meal” for those long days when you cannot be bothered to cook.
Great to use leftover organic carrots.
The main difference between quinoa and other grains is that quinoa contains many essential aminoacids, making it and excellent source for proteins. It is packed with minerals and vitamins like iron, magnesium and vitamin b12. It also contains fibres and it is gluten free making it an excellent alternative to cous cous.
- 150 grams of quinoa
- 1 Courgette
- 1 or 2 carrots
- 1 pepper
- 1 tomato
- a handful of cherry tomatoes
- Extra-virgin olive oi
- Thyme or Greek basil to garnish
Preheat the oven at around 170c. Wash the vegetable and chop them in chunky pieces. put them in a roasting tin, add salt and pepper, sprinkle them with good quality olive oil and bake them for a good half an hour. in the meantime boil the water and prepare the quinoa, and when it’s ready put it into a big mixing bowl. When the vegetable are ready, mixed them up with quinoa, add another dash of olive oil, cherry tomatoes cut in half, the juice of the lemon, thyme or basil and a dash of balsamic (optional). Stir and let it rest for a few minutes, allowing the flavours to mix.
Time saver tip: you can prepare the vegetable in advance and the heat them up. You can also prepare them few days in advance and frieze them.
Savvy girl tips: the dish will allow you to use up most of the vegetable left over.