Green Smoothie

Absolutely delicious and filled with goodness

There are hundreds of variations of the green smoothie but this is my favourite recipe.

Feel free to change it up and swap any ingredients you like - it's just important to use leafy greens like spinach or kale, with liquid like water or almond milk, and then any fruit of your choice.

Banana is probably essential since it makes it thick and smooth when blended.

Tip: Boost your smoothie by adding linseed mix, chia seeds, cayenne pepper, cinnamon, protein powder or whatever you wish!

I add Juice Plus complete vanilla powder to mine which makes it sweeter so perhaps add a little honey if it doesn't taste sweet enough for you.

Ice cubes are also essential - I find that the colder the smoothie, the better it tastes!

Makes 1 large smoothie

- 1 large handful of fresh spinach leaves

- 1 cup of cold water

- 1 small-medium banana, sliced

- 1 large handful of green grapes

- 1 large handful of chopped pineapple (fresh or tinned)

- 1 scoop of Juice Plus complete powder (or protein powder) - optional

- Ice cubes

1. Start by blending together the spinach and water until  smooth - it should just turn into green water!

2. Next, add all of the fruit (banana, grapes and pineapple) and powder (if using), and blend until completely smooth.

3. Place some ice cubes at the bottom of a large glass, then pour in the smoothie.

Enjoy :)

What I Ate Wednesday

I don't normally do this type of post but I really enjoy reading What I Ate Wednesday posts and looking at what other people eat throughout the day, so I thought I would give it a go and see if you find it interesting/helpful!

Breakfast

I have this most days - a cup of mango & passion fruit green tea, and a bowl of branflakes with milled linseed mix, raisins, sultanas & cranberries mix, pumpkin seeds and skimmed milk.

Lunch

Today was strange - I nearly always have a banana or some sort of snack between breakfast and lunch (I have to eat every 2-3 hours or I get so hungry), but I had an early lunch instead. It was a tuna mayo sandwich with spinach leaves, in Hovis wholemeal seed sensations bread - the best bread ever!

Snacks

I have recently discovered these Belvita strawberry & yogurt wholegrain breakfast biscuits and they are amazing for an energy boost throughout the day and taste so yummy! I would never survive off one of these for breakfast though... and of course I had my usual banana right before I went in the gym.

 After the gym I always have a Juice Plus shake, I have the vanilla one and just fill it up with water at the gym so I can have it straight after my workout. It is so so good for rehydrating after a workout, I just feel so energised after drinking this and won't feel hungry for a while after (although I do find that this is because a workout just gives me more energy anyway). This shake will give me some good nutrients and help repair my muscles etc as it has quite a high protein content. It definitely stops any post-workout-shakes too, from low blood sugar levels or overworked muscles!

 I also had a multi-seed Ryvita thin with some tzatziki while I was cooking my dinner but I forgot to take a photo of this...

Dinner

I cooked something new tonight, inspired by a Sainsbury's recipe card it's spaghetti with bacon, garlic, peas, spinach, cheddar cheese and a poached egg. It was amazing!! So delicious - keep checking back for the recipe as I will be posting it soon.

 And of course, I cannot go a day without some sort of chocolatey treat and tonight it was some Galaxy cookie crumble chocolate mmm. The honeycomb one is also amazing!

Healthy banana pancakes

Try these guilt-free pancakes for pancake day this year - or any day!

With just two main ingredients that you will most likely already have in the house, these moist, fluffy pancakes are so delicious, high in protein, and gluten-free. I actually prefer these to normal pancakes.

Very easy to make for a nutritious, delicious breakfast, brunch or dessert, and the best part is that you can top with whatever you like. I went with honey & blueberries, but anything else like natural yoghurt, cinnamon, raspberries, or even chocolate chips would also taste amazing.

There is absolutely no reason not to try these! (Unless, of course, you don't like bananas...)

Serves 1 (makes 6-10 pancakes depending on thickness)

- 2 eggs

- 1 ripe banana

- 1 tbsp milled linseed (optional)

That's really all there is to it ^

I chose to add this linseed, gojiberries, sunflower & pumpkin seeds mix from Aldi for extra nutrition.

1. Mash up the banana until smooth, beat the eggs, then combine together.

2. Heat some olive oil in a frying pan then, using a ladle, pour a small amount of mixture into the hot pan.

3. Cook for a minute or until golden brown like below, then flip to cook on the other side.

4. Then place on a heated plate to keep warm, and continue the process (making sure to oil the pan each time) until all the batter becomes lots of lovely pancakes.

5. Once all finished, top with whatever you wish and tuck in to some guilt-free pancakes that don't even taste healthy!

Enjoy :)

If you want something naughtier then try my mouth watering blueberry pancakes!

Delicious, nutritious smoothie

January is a great time to whack out the blender and detox with nutritious and delicious smoothies (but beware they do contain a lot of sugar) - and lucky for you, this one doesn't contain spinach or kale like my other recipes - although if you want a green kick then feel free to throw some in for extra nutrition!

I'm using Juice Plus Complete vanilla shake powder in mine as a nutritional supplement, so if you are a Juice Plus user then this is a great smoothie recipe for you, but most of you who don't have this, this smoothie is just as fab on its own and has a lovely sweet flavour - with four different fresh fruits, what could be a better way to start your day, or as a nutritious snack!?

Makes 1 large smoothie (about 500ml)

- 3-4 spoonfuls of low fat natural yogurt

- 1 banana, sliced

- 2 pineapple rings, chopped, plus some of the juice (use tinned pineapple)

- handful of blueberries (fresh or frozen)

- handful of raspberries (fresh or frozen)

- half a scoop of Juice Plus Complete vanilla flavour (optional)

- about 100ml of cold water (depending on how thick you like your smoothie)

1. Add the yogurt to the blender, then add the banana, pineapple (plus some of the juice) and the berries.

2. Add the Juice Plus powder if using (or any other supplement like protein etc.)

3. Top off with the cold water then blend for a minute, or until completely smooth!

Enjoy :)

Peach and raspberry smoothie

 It can be really difficult to get your 5-a-day - I know that I've noticed that most days I'm only reaching 3 and some days none at all! I used to be really focussed on eating lots of fruit & veg, but recently it has slipped my mind. I was really craving a sweet, fruity drink and since we didn't have any fresh fruit in the house I had to improvise. So there was no banana, no natural yogurt, no fruit juice - all the ingredients that always make up the base of my smoothies. Instead, I used an Activia fig yogurt, some milk, frozen raspberries and tinned peaches, and I'm glad I did, because it was scrummy! Really thick and sweet. It wasn't the healthiest of smoothies, since the Activia yogurt wasn't low fat, but you can use low fat yogurt if you choose. This only contained 2 of my 5-a-day, but with sweetcorn at lunch and two different veg with dinner I am there! And I will try to keep this up, will keep you all updated...

Makes 1 large smoothie
- dash of milk
- 100-150g frozen raspberries (not entirely sure of quantities!)
- 1 Activia fig yogurt (or any flavour, any brand etc.)
- 1/3 tin of peach halves


Simply blend everything together in a food processor, and pour into a glass! Drink, or use a spoon.

You can blend the raspberries from frozen, but I let them defrost for about 20 minutes first so there weren't bits of ice in my drink. Using frozen is perfect for getting the smoothie refreshingly cold.
Taste the smoothie as you make it, and stir to check the consistency - this way you can add any other ingredients to change the flavour or texture. For example, if you have plain natural yogurt you may need to sweeten the smoothie with some honey, or if it is too thick add some water or juice!

Enjoy :)

Berry smoothie

Smoothies are so simple to make at home, deliciously healthy, and so much cheaper than buying cartons from the supermarket like Innocent Smoothies.

They are perfect for breakfast, a snack/drink, or for dessert!

Ingredients:
- Skimmed milk
- Natural yogurt
- Banana
- Fresh berries (I used strawberries)
- Frozen berries (I used blueberries, raspberries and strawberries)
- Honey
- Oats

Tips:
- Make sure you add the wet ingredients to the blender first (milk and yogurt) so nothing gets stuck. I will usually add milk, yogurt and banana, and blend until mixed, then add the berries and mix, then add honey to taste until it is sweet enough.
- Oats can be added to make the smoothie more filling and thick, but can often change the flavour so they are optional depending on what you like.
- The good thing about smoothies is you don't need exact quantities - you can add as much of each ingredient as you like depending on the texture or flavour that you want! I usually use 1 medium-large banana and then work the other quantities around it. That should make 2 smoothies - like in the picture.
- If you aren't using any frozen berries then add some crushed ice so it's nice and cold!

Other smoothie ideas:
- To alter the flavours, most ingredients can be kept the same (banana, milk and yogurt) and you can just change the fruit, for example using kiwis or pineapple etc.
- You can also buy flavoured yogurt, which I try and stay away from as it tends to be higher in sugar/sweeteners, but it is good occasionally. I used Onken peach yogurt once which was delicious with strawberries!
- Pretty much anything can be blended - all fruits which is obviously the healthy option, but other ingredients like chocolate and nuts could work, and try adding different things to change the sweetness/flavours like jam.

Nutritious breakfast

One thing you need to know is that i LOVE eggs! I will usually have them soft boiled on wholemeal and/or seeded toast, but they're amazing on english muffins for a treat. The reason I usually choose soft-boiled is because i love how they can taste so creamy and rich, particularly from the yolk, without anything extra - no oil, no butter; just good old eggs boiled in water! It can be, however, difficult to time them to the right amount of boiled that you like, and difficult to peel them when they're soft.

Scrambled egg also make a nutritious breakfast - combine with skimmed milk, some margarine and some herbs mmm.

I try to alternate between having eggs one morning and cereal the next, as the yolk is fairly fatty and contains cholesterol, although i'm sure eggs have more health benefits than drawbacks so i don't worry too much about this.

I stay away from sugary cereal and try to stick to filling whole wheat or bran ones like branflakes or shredded wheat. I have noticed recently, however, than branflakes are quite high in sugar. I therefore bought cornflakes the other day which are low in sugar but have noticed that they don't fill me up nearly as much (i guess cause they're corn and not bran?) I also love special k but can get a bit addicted to it!
I have my cereal with skimmed milk because to me it tastes the same as semi with cereal, and it's less fat so win win! In the case of shredded wheat though, for some reason i only like that heated up in the microwave with milk and honey mm.

I really want to get into porridge in the near future as it is so filling, and warming especially in winter. I would probably vary making it with water or skimmed milk depending on what flavours i was adding, if any.

I love cinnamon sprinkled on things, and in porridge it would be delicious - maybe even with chunks of warm apple in as well.

I am a huge fan of honey which would work perfectly with porridge but i get a bit carried away with it (i love it with everything...) and would have to be careful not to make it too sugary, as it defeats the point of the healthy, nutritious breakfast.

I would definitely recommend buying plain porridge oats rather than the ready flavoured ones - like Quakers cinnamon or golden syrup etc. It would work out far cheaper to buy plain and add your own flavours, and that way you can mix it up daily instead of having to use up a dozen of the same flavours.

Other flavours I would want to try would be slicing bananas with it, adding blueberries, or sweetened dried fruits like cranberries or raisins.

If you are on a healthy diet I would recommend putting as much effort into breakfast as possible as it really should be the most nutritious and filling meal of the day - it starts off your metabolism for the day which is key for tackling any weight loss.


Just having fruit would not be enough for breakfast, but if you really want to block out carbs (which isn't the best idea...) then i would suggest teaming the fruit with some low fat natural yogurt, which is delicious and you can add so many flavours! Likewise if you want to make a smoothie make sure it consists of fruit like berries and a more satisfying fruit like banana to thicken, as well as low fat yogurt or milk, maybe some fruit juice, and adding oats in to keep you full for longer is also a good idea!

Anyway, i will definitely be doing more specific posts on natural yogurt and smoothies in the future because yogurt is one of my favourite healthy night time snacks, especially with blueberries and cinnamon.


Hope you start your day in a satisfying, healthy and delicious way :)