Breakfast Smoothie Bowl

DSC_8805

Smoothie bowls are all the rage. After encouraging adding smoothies to your daily routine in my previous new years post, I thought it fitting to share one of my favourite smoothie bowl recipes for a little inspiration. To clarify… a smoothie bowl is simply a thick smoothie served in a bowl (obviously) and topped off with delicious toppings, such as nuts, seeds, berries and other chopped up fresh fruit, which help make it extra satisfying and nutritious.

As I’ve mentioned before, I like to keep my smoothies vegetable based with just a single piece of fruit to sweeten. I do this to keep my breakfast low in sugar while packed full of super nutritious greens. However, if you’re new to smoothies, you may want to add an extra piece of fruit and gradually up the veggies as you go. This smoothie is a simple combination of lemon, banana, zucchini and spinach and is easily adaptable to suit you taste. For toppings I used goji berries, coconut, chia seeds and toasted buckwheat groats, which add a great crunch. But really, you can add just about anything that strikes your fancy, so feel free to get creative with whatever you have on hand. I’ve included some more topping suggestions below.

FotorCreated333

To make smoothies extra quick + convenient, I always have a frozen bag of organic spinach on hand. For bananas, I like to peel and halve them and then freeze them in plastic ziplock bags or foil, which means a smoothie really takes less than 5 minutes to prepare. The spinach & banana being frozen also makes the smoothie extra chilly which I love.

Breakfast Smoothie Bowl
5.0 from 1 reviews
Print
Recipe type: Smoothie
Author:
Prep time:
Total time:
Serves: 1 serving
Ingredients
  • Juice from one lemon (alternatively you can peel the lemon and use the whole thing)
  • 2 handfuls fresh spinach (or 2-3 frozen clumps)
  • ½ banana (or a whole if you prefer your smoothie sweeter)
  • 150 ml (5 fl oz) coconut milk (alternatively you can use nut milk or hemp milk)
  • ½ zucchini (medium sized)
  • 1-2 tsp coconut oil (OPTIONAL)
Instructions
  1. Place all the ingredients in a high speed blender (I use a Vitamix) and blend on high until completely smooth and creamy.
  2. Pour into a bowl and add toppings as desired.

Topping Suggestions

Add…

  • Homemade granola for a crunchy fibre-rich topping
  • Berries or other chopped fruit for extra antioxidants, fibre and added sweetness
  • Any type of nuts + seeds for extra fibre, protein and healthy fats
  • Buckwheat groats are crunchy and a great gluten free alternative
  • Coconut (shredded or flakes) for an exotic touch and good fats
  • A dollop of Greek yogurt mixed in or on top tastes great and adds extra protein
Posted in Healthy Eating | Tagged , , , , , , , , , , , | 2 Comments

Hello 2015 + 5 Healthy Tips To Start The New Year

2015

Happy 2015! After an amazing month in Australia I am back on european soil, ready and excited for the year ahead. I’m a little late with my 1st post of the year since we ended up having an unexpected web-cation as we lost all connection to the internet during the last two weeks in Australia. Despite the inconvenience (especially when relying on the web for interacting with friends + family around the world), it was actually also pretty nice and incredibly relaxing to be without for a while.

Well, I’ve settled into my favourite spot in our home, armed with a double shot of espresso and a sparkling water, and enjoying the peace while my two super jet-lagged children are fast asleep. At the totally wrong time of the day, of course. But I’m gonna roll with it for now and savour these sweet sweet moments while pondering this new year. While I’ve never been a fan of new year resolutions, I do like starting a new year with a few goals that I want to remind myself of and hold on to. This year one of those goals is to be more intentional. More intentional with my kids, my friendships and my days in general. I find that more than ever, I need to be intentional and realistic with my time in order to do the things I set out to do and be the person I want to be. Routine and chores can easily become all consuming, but even in this season with little kids that need lots of attention at all times, I refuse to neglect other important areas of life. I never want to stop dating my husband and have romantic and regular date nights together. Nor do I ever want to stop having girlfriend catch ups and continuing to build friendships that are important to me and make me a better person all round. And lastly, I want to prioritise time for myself where I can cook, exercise, read and grow in who I am as a woman. Sometimes that means starting dinner prep at 10am so I have free time while both kids are sleeping. Other times it means scheduling a date night and making a reservation 3 weeks out to make sure its gonna happen. Whatever it is, being intentional requires calculated efforts and prioritising.

On the note of being intentional, many of us tend to have health related goals when entering a new year. Unfortunately, many new years resolutions tend to be restrictive and unrealistic, and therefore last only a couple of weeks. Below I have included 5 simple and very realistic healthy new year kick starters for those of you who feel like boosting your health this year.

1. Incorporate smoothies into your day. Smoothies make an amazing breakfast for those who are short on time in the morning. They are energising, easy to digest and easily made healthy. There are an abundance of smoothie recipes on the web, but I recommend sticking to recipes that involve lots of greens. I love starting my day with my cleansing GLOW Smoothie. This smoothie, first thing in the morning, is amazing, refreshing and great for your insides. As a general rule of thumb when making smoothies, I only use 1 piece of fruit to sweeten it and use plenty of lemon and lime juice to help sweeten without all the sugar.

2. Add filling omega 3 rich chia seeds to your foods. Oatmeal, yogurt, salads and smoothies… chia seeds are great on many things and help satisfy you while providing lots of beneficial soluble fibre that have cleansing effects on your digestive system.

3. Quit sugar. It is common to crave more sweets after the holidays and the best thing you can do is to nip the cravings in the butt as early as possible by cutting out all refined sugars. Not only will cutting out sugars benefit your overall wellbeing, it will also benefit your gut health, digestion, mood and your weight.

4. Stock up on healthy nibble foods. I like to have cut up veggie sticks in the fridge at all times for when I get peckish and need something to chew on in between meals. My favourite nibbles include cut up celery, carrot and bell peppers stored in a large glass bowl filled with water to keep them fresh. Chia seed crackers and raw almonds and brazil nuts are great options too. If you feel like raw veggie sticks are too bland on their own, have them with a tablespoon or two of hummus or other dip.

5. Experiment with different herbal teas. There are so many flavoursome herbal teas and many of them have powerful medicinal benefits. Whether you’re looking to strengthen your immune system, improving your digestion or stabilising blood sugar levels, there’s a herbal tea for it! A current favourite of mine is cinnamon tea, which is amazing for stabilising blood sugar levels and reducing sugar cravings. Its especially perfect for colder weather and is amazingly warming. Aid your digestion by having a peppermint, ginger, liquorice or fennel tea with or after your meal.

Posted in Healthy Living | 3 Comments

Healthy Christmas Desserts

Christmas is right around the corner now and to round up my Healthy Holiday theme, I have put together all my favourite healthy christmas desserts to keep you inspired with some great and healthy recipes to enjoy for the rest of the holiday season.

healthy christmas desserts

Carrot cake with vegan lemon cream frosting

This carrot cake is fresh, yet rich and packed full of nutrition. The signature christmas spices, including cinnamon and nutmeg makes it a holiday favourite that will have you and your guests satisfied without a sugar high. Made with coconut flour and almond flour, this cake is gluten free, dairy free and paleo friendly.

Fig + walnut muffins

These seasonal muffins are easy to make and full of delicious christmas flavours. Featuring dried figs and walnuts, these muffins are the perfect addition to a christmas dessert table and are healthy enough to be enjoyed for breakfast too.

Paleo choc chip cookies

Grain free and naturally sweetened, these cookies are the perfect solution to Christmas cookies made healthy. The recipe is adapted from my mother’s christmas cookie recipe, which she’s been making every year for as long as I can remember and they’re just amazing. Featuring ingredients like orange zest, hazelnuts + 85% dark chocolate, these won’t disappoint.

Raw chocolate brownies

These raw chocolate brownies are rich and full of flavour. Made with omega 3 rich walnuts and raw cacao, these brownies are healthier than your typical brownie and packed with healthy fats, powerful antioxidants and natural sugars from the wonderfully sweet medjool dates.

Pumpkin spice cake with cashew cream frosting

Pumpkin cake is a must on many christmas tables and this healthy version will not disappoint.

Pistachio + Almond Stuffed Dates

Stuffed dates are an amazing homemade alternative to regular Christmas confectionary and these are one of my favourite Christmas treats this year. Stuffed with a salted pistachio and almond mixture and topped with a dark chocolate, these are both fun to make and completely delicious.

Merry Christmas! I hope you all have an amazing time with family and friends. See you again in 2015.

 

 – Regina

Posted in Healthy Living | Tagged , , , | Leave a comment

Pistachio + Almond Stuffed Dates

Pistachio + Almond Stuffed Dates

For as long as I can remember, homemade confectionary has been a Christmas tradition in our family. I remember loving the tradition of sitting down and fiddling with small parts of marzipan, nougat and different kinds of nuts + chocolates and creating little candies that would later be devoured.

This year, I’m continuing that same tradition and making these pistachio stuffed dates my special contribution to the Christmas confectionary table. The salted pistachio + almond mixture paired with the sweet medjool dates is simply divine. Add to that a hint of orange and a little dark chocolate, and you have a truly amazing and all natural Christmas candy that is ridiculously delicious and cosy to make. For smaller bites, you can halve the dates completely and stuff them like little boats.

As much as I still love marzipan, I love that these are completely free of any refined sugars and other additives and preservatives. Even though dates are high in natural sugars, they also have a nutrient profile that is far superior to most other sweeteners. The nutrients in dates are easily digested and readily absorbed, and are naturally rich in minerals, such as potassium, magnesium and calcium, as well as fibre, which makes them extra satisfying.

stuffed dates

Pistachio + Almond Stuffed Dates
Print
Recipe type: Dessert
Author:
Prep time:
Total time:
Serves: 8 dates
Ingredients
  • 8 medjool dates, pitted
  • ¼ cup pistachio nuts
  • 1 tbsp almond butter
  • 1 tbsp desiccated coconut
  • 1-2 tsp honey
  • ¼ tsp orange zest (OPTIONAL)
  • sea salt to taste (I used around ¼ tsp)
  • 30 gm (1 oz) dark chocolate (I used a 70% dark)
  • extra coconut to decorate
Instructions
  1. Place the pistachio nuts and desiccated coconut in a small food processor and process until chopped finely, but not quite as fine as a nut flour.
  2. Transfer the pistachio mixture to a small bowl and add almond flour, honey, orange zest (if using) and salt. Combine well using a spoon or your hands.
  3. Use a hand to press the mixture together in small clumps. If they mixture is too crumbly and does not stick together, add a little more honey or almond butter.
  4. Slice open the top of the dates in a lengthways cut and stuff them with the pistachio mixture, using as much or as little as you like.
  5. Next melt the chocolate in a double boiler (or microwave).
  6. Drizzle the melted chocolate over the dates, followed by a sprinkle of coconut.
  7. Place the dates in the fridge, allowing the chocolate to harden.
  8. Serve and enjoy.
Notes
For smaller bites, halve the dates completely and stuff them like little boats.

Pistachio + Almond Stuffed Dates

Posted in Healthy Eating | Tagged , , , , , | Leave a comment