POSTNATAL MIND & BODY WORKOUT

Freekeh, chickpea and green bean salad

This beautiful bowl of delicious goodness is full of protein, fiber and flavour  - perfect for a busy day, healthy lunch.   Freekeh is one of my favourite grains and a great alternative to quinoa, rice etc.  It is an ancient roasted grain with an amazing nutty, chewy texture.  This is such an easy salad to make and only takes 20 minutes.

Ingredients

100g freekeh

50g cooked chickpeas

100g green beans

2 spring onions

½ cucumber

1 handful of mint

1 handful of coriander

1 handful of dried cranberries

2 tablespoons of apple cider vinegar

1 squeezed lemon

1 tablespoon of good olive oil

Method

·      Put the freekeh in a saucepan with cold water and bring to the boil.  Cook for 12-15 minutes then drain and leave to cool.

·      Steam the green beans and drain in cold water

·      Finely chop the spring onions, cucumber, mint and coriander.

·      Combine all of the ingredients in a large bowl and mix thoroughly.  Add Himalayan salt and pepper to taste.

GUEST BLOG RECIPE: 'RAW ASIAN SLAW' BY PUNCH FOODS

My lovely friend, Alexandra Dudley, founder of Punch Foods has kindly given me this delicious, healthy and nutritious salad which will hopefully inspire you all to start cooking similar dishes at home this January!  

Punch foods seeds are definitely my favourite healthy snack ('Meet your Maca' is my regular!) is and fit perfectly in my handbag to keep me going throughout the day.  Using only the finest 100% natural and organic ingredients, Alexandra has created an innovative range of artisan snacks that, as well as containing highly potent health benefits, taste totally delicious.  

Raw Asian Slaw with black and white sesame seeds, pistachio and cashew nuts and a Feel the Heat Superseed Boost

Bursting with vitamins A, C, D, E and K this salad is one of our favourites.

Packed full of delicious nuts and seeds providing you with essential proteins and amino acids this salad does wonders for your skin and eye health. Crunchy and tangy with a little fiery kick thanks to out Feel The Heat Superseeds it’s a definite crowd pleaser!

Serves 4 to 6

Ingredients

- 1 small or ½ a regular sized red cabbage finely sliced

- 6 large/8 medium sized carrots peeled and grated

Dressing

- 4 Tbsp Organic Cold Pressed Olive Oil

- 2 Tbsp Organic Tamari

- 1 large garlic clove (minced)

- 2 tsp Brown Rice Syrup

- 2 tsp Japanese rice wine vinegar

- 1 heaped tbsp. white sesame seeds

- 1 heaped tbsp. black sesame seeds

- ¼ cup shelled pistachios

- ¼ cup raw cashews quickly browned in a hot dry pan (to give them colour)

- Punch Foods’ Feel the Heat Superseeds

Method

-  Combine the cabbage and carrots in a large bowl.

- In a separate bowl combine all the dressing ingredients, whisk and pour over the vegetables.

- Add the sesame seeds and nuts and toss everything to combine making sure everything is thoroughly dressed.

- Transfer to a serving bowl and sprinkle with a generous topping of Feel the Heat Superseeds for a metabolism boosting kick!

(can be stored in an airtight container and kept for up to three days)

The Art of Cleansing: The Fuel

To start 2015, why not learn how to cleanse your body through fuel instead of starving yourself with strict diets? Here are a few of my tips on the art of cleansing with food!

Every so often we need to cleanse our livers.  Why the liver is so important:

• Filters endogenous & exogenous toxins

• Nutrient Absorption

• Cholesterol

• Hormone stability

• Immune strength

The art of cleansing is much about what you put in as opposed to what you take out.

Fuel to promote natural cleansing

Fruit & Vegetables (rich in antioxidants, fiber and phytonutrients):

Cruciferous Vegetables - broccoli, cauliflower Brussels sprouts. Cabbage

Others  - watercress, rocket, onions, garlic, chicory, beetroot

(Rule of thumb: steam, eat raw (warmer months), add to sauces, soups.  Organic or local. Scrub if organic, peel if not.)

Fruit – berries, apples, pears, pomegranate ,pineapple

(Rule of thumb: stew or poach in colder months as it releases the pectin. Organic or local, peel or scrub.)

Spices – high antioxidant activity, increases the enzymatic activity needed for toxicant breakdown, promotes optimum digestion and therefore elimination.

Use these spices – turmeric, anise, caraway, celery seed, cilantro, cumin coriander, dill, fennel, mint, garlic, onions, ginger, paprika, saffron (i.e. Curries are IDEAL for a cleanse!)

Proteins – organic grass-fed lean meats (poultry, wild fish, lamb) and plant protein.

Grains – they contain fiber, antioxidants, B Vitamins and phenolic acid needed for almost all of the detoxification pathways.

Grains to eat – brown rice. Millet quinoa. Oats.

FATS – our body NEEDS them! They modulate & regulate the ability to store toxins.  Sat fats & trans fats reduce was cells own ability to detoxify.  Essential Fats (fish oils, seed & nuts oils) can increase the breakdown of toxins. 

Fats to munch – seeds & nuts (best if soaked or grind), oily fish (sardines, anchovies. Wild salmon, mackerel)

HEALTHY CHRISTMAS CAKE BY RHITRITION

As its only 7 days until Christmas day, the lovely Rhiannon Lambert of Rhitrition has devised a healthy Christmas cake for the big day! 

300ml of Water

225g of Mixed Dried fruits (ensure organic and free from Sulpher dioxide)

225g banana

175g of quinoa flour (gluten free can be used instead)

250g of Chopped (sugar free) dates

1tbsp of Cacao powder (I use Creative Nature Superfood)

3tbsp of baking powder

½ tsp of Cinnamon

¼ tsp of Ground Ginger

A dash of grated  nutmeg

50g of Almonds/pistachios/Cashews

4tbsp of Fresh Orange juice (cold pressed)

Method:

• Pre-Heat the oven to 160C.  Put some baking paper on a 900g loaf tin with baking parchment
• Put the dates and water into the saucepan.  Start heating up until the water gets absorbed by the dates. Then add the banana. Mash them with a wooden spoon and add the orange juice to make the mixture thick and sticky.
• Mix the dried fruits, quinoa flour &  cacao powder in a mixing bowl. 
• Turn out the preheated loaf tin and make a pattern on the top with nuts of your choice, I like pistachio nuts! 
• Cook for 1 hour & 30 mins. Make sure you  start checking the cake after 1 hour by inserting a knife inside the cake (it has to come out clean).
• When the cake is cooked, place on a cooling rack.
• You can make your own icing with Tiana raw coconut and cacao mixed together with a dash of water!! Allow to thicken and spread on to the cake. Sprinkle with Creative Nature Cacao Nibs.

For top tips on how to stay health over the christmas period follow Rhiannon on Twitter @Rhitrition or visit her website www.Rhitrition.com

RHITRITION JANUARYS SUGAR DETOX!

After all the Christmas indulging, why not give yourself a Christmas treat and book yourself in for a January sugar detox with Rhiannon?  At only £145 it includes one hour consultation, a 2 week diet plan and a probiotic supplement.  Further information here…..

Rhiannon is a registered nutritionist (UKVRN) with a 1st class BSc in Nutrition & Health. Specialising in Eating Disorders & Obesity, MSc. Based in Harley Street at The Food Doctor Clinic.

'Healthy Christmas Alternatives' by the The Nutrition Kitchen

As its the 1st December today and Christmas is only a few weeks away, I've asked my gorgeous friend Jessica Scott, founder of the Nutrition Kitchen, to give us some healthy and delicious Christmas alternatives.

"With the weather getting colder, the lights all lit up and the faint sound of jingle bells on the tip of everyone’s tongue we all know the party season is fast approaching, and already in full swing for a festive few! Despite all the excitement and merriment, the Christmas season is also slightly like running the gauntlet in terms of avoiding sugar and calorie laden treats. Unlike most holidays, which are usually over after a week or two of indulgence, the Christmas party season lasts a whole month! Which can be a real challenge for anyone trying to stay in shape.

However being healthy over Christmas does not meaning hiding in doors and missing all the fun there are ways you can do both enjoy the party season and stay healthy!

It is all about making the right choices when you are out and if you are entertaining providing choices which are delicious and your guests will enjoy without adding to there over burdened system!

Drinks & Cocktails

Sugar laden cocktails and sweet Vin Chaud can be one of the main culprits when it comes to the Christmas weight gain. Instead try going for red wine or vodka and soda with lots of fresh lemon and lime. Or try making your own healthy cocktail jug. Lots of citrus fruits are great for the liver and adding pomegranate seeds makes it look pretty and Christmassy. The low sugar content will keep your waistline happy too!

Canapés

I love canapés no Christmas party is complete without a cocktail sausage! Try to focus on vegetable and protein based canapés. They will help to keep blood sugars balanced and sustain your energy. Avoid the pastry bases and bread heavy canapés. Other bases that can be used are cucumber slices, vegetable rostis, and Chinese spoons or just have skewers of meat, prawns, scallops and vegetable with dips.

Here are some ideas below:

Homemade Mackerel pate or Hummus with vegetable dips

Quails eggs dipped in celery salt

Chicken skewer with avocado, spring onion & lime dip

Tuna and sesame tartar on a cucumber cup

Prawn Asian salad on a Chinese spoon

Beetroot rosti with smoked trout & watercress

Seared beef fillet skewer with salsa verde dip

  

How to avoid rolling from the table to the sofa on the big day!

Tip 1

When filling up your plate really focus on the turkey and the vegetables and put these on your plate first, trying to leave the potatoes and bread sauce till last and try to limit these as much a possible.

Tip 2:

Be a bit more creative with vegetables by doing something a little more adventurous than some boiled peas and carrots. If you can manage this you won’t mind having one less roast potato. Delicious Christmas vegetable can also be the best part!

My favorite Christmas veg:

Braised red cabbage with apples

Carrot & swede mash

Sprouts with chestnut, peas & sage

  

The great thing about braised cabbage and vegetable mash is it can be made in advance and frozen making life even easier on Christmas day. You might even get time for a walk, a perfect way to build up an appetite.

The perfect Christmas treat!

Chocolate Orange Truffles

Instead of reaching for the Terry’s Chocolate Orange, or a handful of “well they are only small” Celebration chocs. Why not whip up a batch of these they are perfect for any sweet craving and will help to keep blood sugars balanced. They are so easy to make and completely guilt free, containing only almond, raw cacao, dates, coconut oil and orange zest. A perfect combination of protein and healthy fat. They contain lots of antioxidants from the cocoa. They also contain only naturally occurring sugar, apart from a tiny amount in the optional coating which is 90% cacao. But if you wanted to avoid using chocolate altogether, when the truffles are rolled, they could be dusted in cinnamon instead, which not only adds another Christmas flavor but also helps to balance blood sugars. The dates provide the sweetness and are fantastic aid for the digestive system as well as being high in nutrients.

Makes approx. 24

Ingredients

100g Ground Almonds

30g Raw Cacao

200g Medjool Dates

2tbsp Almond butter

60g Coconut oil (melted)

Zest of 2 Oranges

For coating

100g dark chocolate 90%, or ground cinnamon

Orange zest.

1) Making sure the stones are removed add the dates and orange zest to a magimix, blend until dates are chopped.

2) Add ground almonds, raw cacao & almond butter, blend until well combined.

3) Keep the motor running and add the melted coconut oil.

4) When the mixture is fully combined and has started to form dough, switch off the magimix and pour contents into a bowl.

5) Roll the mixture into small balls and place on lined baking tray. (About 1 tsp. of mixture per ball)

6) If coating in chocolate place the balls in the fridge to chill.

7) In the meantime place the chocolate in a glass bowl and melt over a pan of water, when completely melted allow to cool for a couple of minutes.

8) Remove truffles from fridge coat each in the melted chocolate and place back on lined baking tray

9) Top the truffles with a bit of orange zest then allow to cool in the fridge.

10) If using cinnamon coating instead of chocolate, when the truffles are rolled dust them in the ground cinnamon before placing them in the fridge.

The truffles are best kept in the fridge they go soft if left out for too long."

The Nutrition Kitchen
www.thenutritionkitchen.co.uk
Twitter: @TheNutKitchen
Instragram: @nutritionkitchen