RECIPES

HEALTH AND VITALITY starts with making choices – we’d like to inspire you with some easy yet exciting possibilities that will help making healthy choices incredibly easy.

Are you reaching for that sweet and sticky muesli bar on your way to work? Do you depend on designer coffees to get you started in the morning? Are you grabbing sponge sandwiches at the gas station for lunch when you’re on the run?

Convenience and habits get the better of all of us. Unfortunately these choices often leave us feeling more tired and in need of the next sugar hit. We’d love to set you off to a good start with some easy, energizing and healthy recipes.

These recipes can be eaten as breakfast, lunch, snack, whatever, whenever… They are are suitable for just about anyone.

We’re convinced big transitions happen with small changes.

Give them a go and see how you feel!

SHOPPING LIST

FRESH INGREDIENTS
-Banana’s
-2 Fruits of Choice for a fruit salad (I chosee papaya and mango)
-Leafy Greens ex. SPINACH – CORIANDER – PARSLEY – WATERCRESS – ROCKET – KALE

PANTRY STUFF
-Chia Seeds
-Oatmeal
-Coconut Milk or Almond Milk – 500ml should be enough for these recipes
-Nuts and or seeds of choice ex. ALMONDS – PUMPKIN SEEDS – SESAME SEEDS – WALNUTS – SUNFLOWER SEEDS – FLAX SEEDS
-Cacao powder or Carob powder if you are sensitive to stimulants
-Small piece of dark chocolate

FRUIT FESTIVAL

FRUIT FESTIVAL

Fruit is a great source of vitamins and fibre and taste great. It’s a good idea to rotate the fruits you are eating to get in a variety of different vitamins.

Eat them on an empty stomach. It’s the best way to digest them and extract the nutrients. Fruits tend to ferment and cause some unwanted gas and bloating when eaten after a meal. Therefore fruits make a better breakfast than they do a dessert!

We’re going to share with you a breakfast recipe’ which tastes like dessert! By adding some coconut milk/cream or yoghurt and some nuts or seeds, you’ll be satisfied longer!

Time: 5 mins

INGREDIENTS
-Fruits of Choice
-150ml of coconut milk / Yoghurt of choice
-Assortment of nuts chopped (I chose pumpkin seeds and sesame seeds)

INSTRUCTIONS
-Chop the fruits you want to have in your fruit salad
-Pour about 150ml of coconut milk/cream/yoghurt over the fruits
-Sprinkle some chopped nuts or seeds over the fruit salad

GREEN GOODNESS

green smoothie

Busy schedules and endless to do lists don’t exactly lead to ‘preparing fresh vegetables’ being top of the priority list. We know raw greens are crucial in providing us with the necessary vitamins and enzymes for good health and digestion.

By having this smoothie first thing in the morning, you’ve basically satisfied your daily greens requirement before the day has even started. A blender and 5 minutes is all you need.

TIME: 5mins

INGREDIENTS
-1 banana
-100ml of orange juice
-2 large handfuls of greens (spinach/kale/rocket/parsley) – you can choose and mix as you please
-250ml of water

INSTRUCTIONS
-Add the banana with the water and orange juice to the blender.
-Blend it until smooth
-Add the greens to the mixture.
-Blend until smooth.
-Serve in a glass and enjoy – you can add some ice cubes if you prefer a cold drink

OATMEAL OPPORTUNITIES

Healthy-Chocolate-Oatmeal

Oatmeal has a bad rep because people associate it with something they were forced to eat as a child at their grandmother’s place or wall paper paste because it looks ugly. However, I’d like to convince you to give it another shot. It’s a fantastic source of energy, a godsend for your gut and there are endless possibilities to make it taste great!

You’ve probably heard of fast sugars being released in your bloodstream, causing these sugar highs, which inconveniently wear off quite quickly when the sugar low kicks in. This often reveals a less pleasant version of oneself. Oatmeal was my saviour in this situation and if you’re experiencing something similar, it could be yours too.

Oats gradually releases its energy allowing you to maintain a continuous supply of energy throughout the day, avoiding those maddening sugar crashes and maintaining a more stable and calm state.
This is a recipe which I’m sure will get you hooked!

TIME: 8 mins

INGREDIENTS
-1/2 cup Oatmeal
-1 cup of water
-1 tbsp of honey or sweetener of choice ex. a pinch of stevia
-2 tbsp Coconut milk / other nut milk
-1 Banana
-Dark chocolate chopped finely + some nuts or seeds to sprinkle over

INSTRUCTIONS
-Take a 1/2 cup of oats and add 1 cup of water to a bowl (if microwaving) or a pan
-In the microwave: heat it up for about 2 minutes and check the texture. You might have to keep an eye on it as it may boil over.
-If you’re heating it on the stove, just keep stirring it until it has the texture you like.
-Add the sweetener to the oatmeal mixture – sweeten to taste (1 spoon of honey) + 2 tbsp of coconut milk or nut milk and stir
-Cut the banana in sliced to add to the porridge and add them on top
-Sprinkle some seeds/nuts and the finly chopped chocolate on top of your porridge to finish it off

FATTY CACAO WONDER

CAROB DRINK

It’s become increasingly clear that fats have a very important place in our diets. They’re crucial to maintain good brain function and hormonal balance. The low fat craze the past few years have led to more harm than good and a lot more awareness has been created around the health aspect of fats.

However, there’s an important distinction to be made in fats. Healthy fats like coconut oil, pure butter, lard, olive oil, avocado’s and nuts helps your body build up and are beneficial for healthy cholesterol and hormone balance while plant based fats or vegetable oils like canola oil, refined palm oil, soybean oil and margarine, also known as trans fats, may have a negative effect on cholesterol and lead to various health issues.

You might have heard about the bulletproof coffee. It’s basically a concept where healthy fats are added to coffee and blended before serving. Even though coffee is great for a lot of people, I wanted to share an alternative which is caffeine free for those of you who are caffeine sensitive. People who love cappuccino but are avoiding dairy will also love this recipe because when you blend the coconut oil, it creates a beautiful frothiness. You can even add some pure butter to the mix. It actually tastes fantastic and is a great source of energy!

TIME: 2 mins

INGREDIENTS
-1 tbsp coconut oil (more if you can handle it, but start off low) + some pure butter if you wish
-1bsp cacao or carob (if you are sensitive to caffeine)
-250 ml hot water
-2 tbsp of almond nut milk/coconut milk
-sweetener of choice – ex, 1tsp of honey or pinch of stevia)
-tiny pinch of sea salt

INSTRUCTIONS
-put all of the above ingredients in a blender and blend until frothy
-serve in a mug and enjoy

CACAO COCONUT CHIA ENERGY BOMB

CHIA ENERGY

Have you ever heard of Chia seeds? They’re tiny energy bombs originating from South America and have made their way into the health food culture a few years ago. They’re not cheap but they have an interesting texture especially if you’re into puddings. Chia seeds are very high in Omega 3 fatty acids which is the kind that we tend to lack in our diets. We usually have more than enough Omega 6 but it’s important to maintain a balance in the Omega 3/ Omega 6 ratio to have good health.

Chia seeds are good for the digestive tract and give you a lot of energy. Combined with the cacao, I’m sure this recipe will really kickstart your day. Try eating them before noon or you might be missing out on some sleep.

Don’t be put off by their size because they’re quite satiating making this seemingly small sized recipe to be quite filling!

TIME: 5 mins preparation, 15 mins of time to let it set

INGREDIENTS
-2 tbsp Chia Seeds
-2 tbsp of water
-10 tbsp of Coconut milk or Nut milk of Choice
-Cacao – Carob
-Sweetener of choice

INSTRUCTIONS
-Add 2 tablespoons of chia seeds to a cup or small bowl
-Add 10 tablespoons of coconut milk
-Add 2 tablespoons of water
-Add 1 teaspoon of cacao (more if you like the bitter taste)
-Add 1 teaspoon of honey
-Mix the ingredients together by stirring with a spoon and let sit for at least 15 mins
-Top off with some cut nuts or seeds and enjoy