Archive for the ‘recipes’ Category

HOW TO MAKE A HEALTHY SMOOTHIE



I often get asked what I put in my smoothie.

A smoothie can be a great start to the day  but if you are not making the right choices then a healthy drink can turn into an unhealthy drink.

Are you creating a sugar bomb?

You should aim for 70/30 ratio of green vegetables to fruit or even better, 80/20.

I have also been asked what is best to put into a smoothie to give us energy.  When I say healthy fats I get a surprised look as people often think it would be fruit.  Fruit will give you a quick energy lift but adding some healthy fats will prolong that energy for longer.  It will also slow down the absorption of the sugar within the smoothie keeping our blood sugar levels balanced.  And is great for the skin.

BENEFITS of a Green Smoothie

  1.  Extra vitamins and minerals.
  2. Extra fibre using all the fruit rather and juicing.
  3. Great way of packing in some extra vegetables and fruit.
  4. Quick all in one meal.
  5. Low in calories.
  6. Energy provider.

GREEN SMOOTHIE

1/2 banana plus 1 portion of another fruit e.g some pineapple chunks, apple, mango, pineapple, pears

4 handfuls of green vegetables e.g. spinach, kale, broccoli

Some cucumber

1 tbsp ground seed mix or spoonful of avocado for healthy fats

Almond/Coconut Milk  and Water

Spoonful of Greek Yoghurt (optional)

Optional handful of oats can be used for extra fibre to keep you fuller for longer.

Optional greens drink and protein shake

And enjoy!

 

 

DON’T LET GREEN VEG BE BORING!

Green Veg with a difference

Green Veg with a difference

 

We all know the importance of green vegetables are in our diet but sometimes they can become boring especially if they are just steamed and served!

I have added some chopped Roasted Pepper and Black Olives to these.  With a splash of olive oil and red wine vinegar.

Green leafy vegetables are a rich source of minerals including iron, calcium, potassium and magnesium and vitamins including vitamins K, C, E, and many B vitamins.

They are also very low in carb and have a good fibre content.

If you would like to break habits and eat real foods then join my Revitalise Programme.

Click here for more information.

 

 

MINI FRITTATA

Sweetcorn Frittata

SWEETCORN FRITATTI

 

 

This time I simply added a tin of sweetcorn and half a chilli to four eggs and baked in my Stoneware muffin dish for 20 minutes.

 

 

 

 

REVITALISE BERRY AND SEED SALAD

BERRY AND SEED SALAD

REVITALISE BERRY AND SEED SALAD

 

Start your morning off with a Revitalise Berry and Seed Salad.

Gaining some anti-oxidants from the berries and healthy fats from the seeds, you can also add some pro-biotic by adding some natural greek yoghurt for a more filing breakfast.

Also a combination of carbohydrates, protein and healthy fats.

And according to the Daily Mail, Berries are very good for you 

 

This is just one of the healthy, delicious breakfasts you can have on my Revitalise programme.

 

 

 

 

ONE PAN SUMMER EGGS

One-pan summer eggs

 

I found this recipe on BBC Good Food

http://www.bbcgoodfood.com/recipes/7013/onepan-summer-eggs

 

 

  • 1 tbsp olive oil
  • 400g courgettes (about 2 large ones), chopped into small chunks
  • 200g/7oz pack cherry tomatoes, halved
  • 1 garlic clove, crushed
  • 2 eggs
  • few basil leaves, to serve

Heat the oil in a non-stick frying pan, then add the courgettes. Fry for 5 mins, stirring every so often until they start to soften, add the tomatoes and garlic, then cook for a few mins more. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs. Cover the pan with a lid or a sheet of foil, then cook for 2-3 mins until the eggs are done to your liking. Scatter over a few basil leaves and serve with crusty bread.

 

DAVINA’S STYLE

IMG_0608

 

This dish could be made with a choice of vegetables.  I chose courgette, cherry tomatoes, mushrooms and spinach.  You could also add sweet potato and red onion.

 

 

  • coconut oil
  • courgette
  • cherry tomatoes
  • mushrooms
  • spinach
  • 2 eggs
  • clove of garlic

 

Heat the coconut oil in a non-stick frying pan, then add the courgettes and mushrooms and fry until they start to soften, add the tomatoes and garlic, then cook for a few mins more, add the spinach. Stir in a little seasoning, then make two gaps in the mix and crack in the eggs and cook to your liking.

With all the vegetables there is no need to have bread unless you really feel the need.

 

 

MINI FRITTATA

These are ideal as a healthy grab and go breakfast or a snack.  They can be made with a varied combination of ingredients.

SALMON AND BROCCOLLI FRATATI MUFFINS

SALMON AND BROCCOLLI MINI FRATATI

 

These are Salmon and broccoli mini frattatis.

I mixed together 5 eggs, tinned salmon, broccolli and spring onion and sprinkled with parmesan cheese before baking them in a stoneware muffin tray for 20 minutes.

 

 

SESAME STEAMED VEGETABLES WITH QUINOA

SESAME QUINOA  Another quick, delicious recipe I found in Patrick Holford’s Low GI Diet Bible.

Quinoa is very versatile and can replace any pasta or rice dish.  I have even replaced my oats with quinoa as a   breakfast.

What’s so great about quinoa is that is has a very high protein content.

Patrick Holford’s recipe:

225g (8oz) quinoa

1 tsp vegetable bouillon powder or 1/2 stock cube

Dressing

2 tsp sesame oil

2 tsp tamari or soy sauce

1 tbsp sesame seeds (toast in a dry pan over a medium heat)

a squeeze of lemon

Vegetables

4 broccoli florets, chopped

2 handfuls of mangetouts

handful of baby corn

2 spring onions, chopped

1.  Rinse the quinoa very well under cold, running water.  Put it in a pan with 600ml of water and the bouillon powder or crumbled stock cube.  Bring to the boil, cover and simmer for 13 minutes, or until the water has been absorbed.  Fluff up the grains with an fork.

2.  Mix dressing ingredients in a cup.

3.  Put the broccoli in a vegetable steamer and steam for 4 1/2 minutes, then add the mangetouts and baby corn and cook for further 2 minutes, or until the vegetables are lightly cooked.

4.  Serve the vegetables on a mound of quinoa and pour the dressing over the top, then sprinkle with chopped spring onions.

Davina’s Style:

This was another quick recipe which I cooked in 20 minutes.

I didn’t measure out the vegetables I used a small whole broccoli, chopped into florets.  A pack of mixed mangetouts and corn.  I also steamed them altogether for 10 minutes.

While the vegetables were cooking I cooked the quinoa in my Pampered Chef Microwave Rice cooker which is so quick and convenient.  I just rinsed the quinoa and added the water and put it on for 13 minutes.  I didn’t use as much quinoa as Patrick’s recipe, I used 1 cup (with 2 1/4 cups of water) which was enough for two portions.

I actually forgot the vegetable bouillon powder although I feel with the flavour of the dressing the bouillon powder could be overpowering as I didn’t miss it.

I enjoyed this dish with a portion of salmon and some prawns.  You could compliment this dish with any meat or fish you prefer or even have it on it’s own.  You could also use different steamed vegetables.

I hope you enjoy this dish as much as I did.

If you are enjoying my recipes and would like to learn more about leading a healthy lifestyle then why not try my healthy eating programme.

NUTRITIOUS SOUP

IMG_0669

This soup I found in one of Patrick Holford’s books.

Patrick designed this soup to help his wife get over a virus.  It is now a renowned health tonic by his readers!  It is incredibly rich in vitamin E and beta-carotine as well as anti-inflamatories from onion, garlic, ginger and tumeric.  The coconut milk is a saturated fat which is not stored as fat in the body but used as energy.

I like it because it is very quick to cook and extremely nutritious!

I changed this recipe slightly by adding a whole chilli to give it an extra kick and speed up the metabolism.   Adding red lentils to give it that extra protein.  You could add chicken too. Adding courgette because I had one to use in the fridge.   Soups are always a good way to use up any vegetables you may have.

Serves 2-3

1 tbsp coconut oil or olive oil

½ red onion, roughly chopped

1 garlic clove, crushed

1 large carrot or 2 small-mediums ones, peeled and chopped

1 large sweet potato or 2 small-mediums ones, peeled and chopped to the same size as the carrot to ensure even cooking

1 heaped tsp grated fresh root ginger

¼ tsp turmeric

2 tsp Marigold reduced salt vegetable bouillion powder

1 red pepper, diced

75ml (2 fl oz) coconut milk

1.    Heat oil in pan and gently sauté onion and garlic for a few minutes.

2.    Add carrot, sweet potato, ginger, turmeric and bouillon powder and just  cover with boiling water and bring to the boil.

3.     Cover and simmer for 15 minutes

4.    Add red pepper and coconut milk, then blend until smooth.

This recipe is one of many that can be found in my 6 week online diet and tone programme.