Category Archives: Healthy

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[Healthy Lifestyle] Top 5… Tips for smoothies that don’t make you vomit

So a lot of you got on the Nutribullet bus over Christmas. Father Christmas really wanted to make sure you guys are getting your five a day. Good for him (and good for you!).

Since then I’ve been receiving a steady trickle of messages asking how to make smoothies so they don’t taste “green”, “gross” or “make me actually almost vomit”. Fear not fitness pups, I am here to help. I’ve whacked together my top five tips on how to make a smoothie that doesn’t seem so bad.

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Recipe – Moroccan spatchcock chicken

This week has marked not just the advent of Christmas, but also winter. Remember a few weeks ago when we were smugly talking about how we haven’t even had to turn the heating on yet because it’s just so warm?

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Those days are gone, my friends. Winter has come.

So I’ve been doing what ever self-respecting Brit does when it gets cold: hide and hope spring hurrys the fuck up. Part of the ritual British hibernation (there are probably other countries that need to hide too – huge swathes of Scandinavia for example) is to eat shed loads of comfort food in an almost compulsive fashion so come the end of February you’re depressed not just cos you’ve spent four months indoors (hiding) but also you’re now fat because you’ve carb loaded like a marathon runner.
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Healthy lifestyle – hummus with chia seeds recipe

As part of my maintaining blood sugar recipe series (sounds so glamorous when written like that, right?!) I decided to find something suitable for lunch.

When I am meal planning I find planning mid-week lunches the hardest – it has to be portable to take to work, satisfying and not a massive faff to eat. But I think this recipe is perfect. You can make a batch of hummus ahead of time (Sunday arvo, say) and then just chop up some veg (and pitta bread if you’re being naughty) in the morning, whack it all in tupperware and you’re good to go.
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Healthy lifestyle – Baked salmon with broccoli pesto crust and spinach salad

Following on from yesterday’s post about adjusting my diet to maintain blood sugar levels, I came up with this dish for baked salmon. It’s full of flavour, is massively satisfying and has a low GI index (which means that it has a low impact on blood sugar levels).
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Healthy lifestyle – Blueberry super smoothie

So I’ve been working out. I go to this amazing bootcamp class (I am not on commission, I swear). However, if I am doing burpees at 7am in the pouring rain, I want to be getting the maximum out of my work out. Together with Sybille, my bootcamp instructor, I’ve been looking at modifications to my diet to make sure I am getting all the nutrients necessary to maximise the results from my workouts.
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Healthy lifestyle – Nicoise salad recipe

I’ve been craving sushi and seared tuna recently. It got to the point where I was a bit worried, and Andrew told me to stop eating so much sushi because of ~Mercury poisoning~.

My favourite way to eat seared tuna is on a Nicoise salad. I am deeply perturbed by tinned tuna (aka cat food), and won’t touch the stuff, so it always has to be a proper loin steak (I know, get me!). But I’ve found it surprisingly hard to find a decent recipe for it. There’s either whole anchovy fillets in it, which I cannot stomach, or the recipe called for frying the potatoes, which is just plain bad for you.
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Healthy lifestyle – chicken noodle soup recipe

I’ve been feeling ill recently. Nothing serious, don’t worry (I can sense you were worried) – just a cold. But it’s pretty crap when you have a cold, isn’t it? You feel shocking and you can’t breathe properly and apparently you snore at night (according to Andrew, anyway).

As soon as I feel myself getting a cold I start craving this chicken noodle soup. The recipe is from BBC Good Food, and is really simple and packed full of cold-combating ingredients. It’s also such a comfort food, and has long be believed to cure what ails you by various cultures from European Jewish communities to Korea.

Fresh garlic in this recipe has immune-boosting properties, as well as being an antibacterial and antiviral agent. Fresh ginger helps stimulate perspiration (sexy) which helps cleanse the system and bring down a temperature. The raw spring onion contains organic sulphur compounds and can help combat coughs and phlegm (again, sexy). The red chilli garnish is packed with vitamin C, too. Red chillis actually have more vitamin C than citrus fruits. YEAH! They also unblocked stuffy noses and trigger endorphins to be released into your system, which are the body’s natural pain killer. What’re you waiting for, Fluey Al? Get making this soup now.

Chicken Noodle Soup

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Serves 2

Ingredients

- 900ml good-quality chicken stock
– 1 boneless, skinless chicken breast
– a thumb-sized amount of ginger, peeled and very finely chopped
– 2 garlic cloves, crushed
– 50g rice noodles
– a small tin of sweetcorn, drained
– 4 mushrooms, thinly sliced
– 2 spring onions, shredded (sliced very thinly lengthways)
– 2 tsp soy sauce (go low-sodium, folks)
– handful of basil leaves
– 1 red chilli, thinly sliced

Method

1. Put the chicken stock in a pan and add in the chicken breast, ginger and garlic. Heat up ’til it boils and then turn the heat down, partly cover and leave to simmer for 20 mins.
2. Remove the chicken from the pan and put on a chopping board. Using two forks, pull the chicken apart so it’s all shredded and nice.
3. Return the chicken to the pan, and add in the noodles, sweetcorn, mushrooms, half the spring onions and soy sauce. Simmer until the noodles are soft and slippy – normally takes about 4 minutes.
4. Divide the soup between two bowls and then scatter with the remaining spring onion, basil and chilli. Eat and feel instantly revitalised.

 

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Healthy lifestyle – Warm oriental chicken & nectarine salad

Ruddy hell, the weather is grim at the moment isn’t it? I will make no secret of the fact that I hate Winter, with the exception of the two weeks before Christmas. I hate the cold, I hate the dark, I hate wearing thick coats and then almost passing out on the tube because my stupid coat has made me too hot. I hate itchy scarves. Just ugh.

And the tendency now is to reach for comfort foods, isn’t it? Mine is at least. Pies, stews, soups, mash. Overcooked, fatty food to coax us into hibernation. And going out in the rain to train? That’s a massive challenge. But luckily I have Sybille sending me emails reminding me to keep active and not let the cold beat me.

But these challenges are sent to try us, and I am determined this winter to combat the blues with action rather than inaction. I won’t shy away.

This salad is perfect for combating winter blues. The nectarines aren’t seasonal, I know – but they taste like pure, unadulterated sunshine. They also contain anti-oxidants and B-complex vitamins, which help to turn food into fuel and keep bodies energised all day long. The warm, poached chicken is an excellent source of high-quality lean protein. Eating the mangetout raw means you get the maximum benefit from them, and they’re packed with Mange Vitamin A and Vitamin C and are a good source of fibre and thiamin (the latter of which aids the body in all its functions).

OK, so it’s basically amazing for you, tastes like sunshine and goodness and will have you karate-chopping the heck out of winter.

Warm oriental chicken & nectarine salad

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Serves 2

Ingredients
– 2 skinless chicken breasts
– 2-3 ripe nectarines
– 100g mange tout, finely sliced
– 3 spring onions, finely sliced
– 2 tbsp chopped coriander (if you hate coriander like I do, leave this out – it’s fine)
– zest and juice of 1 lime
– 1 tbsp runny honey
– Thumb-sized portion of ginger, peeled and grated
– 1 tbsp soy sauce
– 3 tbsp raw oil (I used coconut oil)
– 1 dessert spoon toasted sesame oil
– 200g couscous
– 1 tsp vegetable boullion

1. Heat the oven to 200ºC. Put the chicken breast in the centre of a large square of foil. Sprinkle with good-quality salt and freshly cracked black pepper, plus a tiny drizzle of olive oil). Seal the foil into a loose parcel around the chicken, making sure there are no gaps. Pop the parcel on a baking sheet and put the oven for 25 minutes.
2. Remove the chicken from the oven and take out of the parcel. On a chopping board, cut the chicken into thick strips or chunks. Put in a bowl and put aside, covering with foil to keep warm.
3. Slice the nectarine into juicy wedges. Add to the chicken with the mange tout, spring onions and coriander (if you’re using that disgusting stuff).
4. Whisk the lime juice and zest with the honey, ginger, soy sauce and oils.
5. In a separate bowl, add the couscous and the vegetable boullion. Pour over enough boiling water so the couscous is covered by about 5mm of water. Cover with clingflim and leave for about 5 minutes before fluffing up with the fork.
5. Divide the couscous, chicken and salad between two large bowls (or plates, you can use plates). Drizzle over the dressing and serve.

Recipe adapted from BBC Good Food.

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Healthy lifestyle – raw courgette noodles and homemade pesto recipe

After vowing to try to eat more food raw, I was kind of struggling to think what to eat apart from smoothies (which technically you drink anyway). So I did what any self-respecting independent person does and turned to Google to find out what everyone else is doing. Turns out they’re not eating raw chicken, which is Good News.

One of the first recipes I found that sounded vaguely un-mental was raw courgette noodles. Hey, wait, don’t click away! There’s cheese in this and loads of garlic. It tastes good.

Sybille told me to stay away from processed foods. “If it doesn’t grow or need to be killed to eat it, don’t eat it,” she told me as I sweated my way through one of her unbelievably tough (but good) yoga sessions. “Err, so does that mean no pasta?!” I asked, faintly hysterical at the thought of not eating platefuls of spag bol. Everyone at the yoga class looked at me and then firmly said no. Seems Sybille had got to them too.

 

I love pasta, but have found these courgette noodles are a perfect substitute. They’re just like al dente spaghetti. I make my noodles using this sprial-maker thing. It’s great fun. When I make them it’s one of the rare opportunities to see Andrew offer to help in the kitchen. It’s basically like those Play-doh machines but it makes something tastier.

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Why’re these good for you? Well courgettes are a good source of fibre and they’re low calorie too. They won’t leave you feeling bloated like pasta often does, and they’re really filling and satisfying. Plus the pesto sauce has raw garlic in it, which contains lots of good stuff to help prevent colds and keep your heart healthy. The lemon juice contains pectin, which is proven to aid weight loss. And you know about vitamin C, which is also in those cherry tomatoes. Right, let’s hit the recipe shall we?

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Raw courgette noodles with homemade pesto

Serves 2 generously

Ingredients

For the noodles:
–  4 medium-sized courgettes, washed

For the pesto:
– A large handful of basil (I use a whole bag of those ones you get from the supermarket)
– 1 garlic clove, peeled
– Juice of 1 lemon
– A handful of pine nuts
– A large handful of freshly grated parmesan
– 1 tbsp extra virgin olive oil

For the topping:
– Ball of burrata cheese
– Handful of cherry tomatoes, halved

1. Make your noodles by spinning the courgettes round in a spiral-thinger. There’s instructions on the box of the thing, ok? Set them aside in a bowl.
2. Toast the pine nuts by putting them in a frying pan (with no oil). Put them on a high heat and keep an eye on them. Keep shuffling them around until they start looking golden. Don’t let them go black.
3. Put all the pesto ingredients in a blender (or NutriBullet!) and blend until it’s a paste-sauce consistency.
4. Pour the pesto over the noodles and toss until the noodles are all coated in sauce. Then divide the noodles between two plates.
5. Rip apart your burrata and scatter over the noodles along with the cherry tomatoes. Eat and enjoy.

P.S. Thanks so much for the AWESOME support in response to my last post. It has blown me away. I’m excited a few of you are joining me on this journey. Let’s kick health in the head. Or something. Kicking it in the head sounds bad.

Recipe adapted from Skinny Taste.

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Healthy Lifestyle – Introduction & Green Smoothie recipe

A lot of people recently have been saying I’ve gone crazy. For I am normally the girl who tempts people out after work with promises of wine and putting the world to rights, I am the go-to resource among my friends when they’re looking for the best burgers in town and I am also a lazy slug.

But recently a change has happened. I have stopped going to the pub. This is because I am going to interval training instead. I have also stopped eating burgers. I am trying to eat healthily – especially raw foods – instead.
Post-work out self-taken photo (don't make me use that word).
Post-work out self-taken photo (don’t make me use that word).
They’re changes I’ve wanted to make for a while, but haven’t because it’s a lot of effort and old habits die hard. But I’ve got a new incentive: Operation Wedding Dress. I want to downsize. I’m not one of those brides who has gone mental and diets because That’s What Brides Do. I’ve been looking for an incentive to get active for ages – my will power and the thought “you just need to go” isn’t enough. The thought of looking like a massive meringue on my wedding day has turned out to be my incentive.
My mission is led by myself and my personal trainer, Sybille Hazward. Sybille runs Freeform Fitness, where I do yoga, yoga fusion, TRX training, tabata training and bootcamp classes – all in Highbury Fields. I cannot tell you how amazing Sybille is. She is tireless in her encouragement of all her clients and is an absolute fount of knowledge. Freeform Fitness isn’t just Sybille’s job, but her passion too. I don’t think I’ve ever met someone more passionate about what they do.
I was struggling with my diet and how to modify it to be healthier without massively overhauling my whole life or feeling hungry all the time. So I spoke to Sybille, and we’ve decided to team up and do a series of posts about healthy eating, complete with recipes and explanations of why these recipes are good for you. A 360-degree approach to healthy living, in blog form. I’m hoping by writing about this it will help me learn and you guys can keep me motivated and away from crappy processed foods.
We’ll be covering lots of different yummy dishes, and have lots in store for you. But to start off, let’s talk about my favourite breakfast at the moment: The Super Green Smoothie.
Sybille told me I should be trying to eat raw foods as much as possible. Sometimes it’s hard to think of how to eat raw food beyond crudités and sushi, but smoothies are great for getting raw foods into my system and I feel pretty bouncy after drinking them.
The reason raw food is so awesome for you? Well it’s the food in it’s most natural form, so therefore all the nutrients are still in tact. Heating food breaks down the natural goodness in food, so the more you cook it the less of the goodness reaches your system. I’m not saying eat raw chicken, but trying to keep food as close to its natural form as possible is the best way to make sure you’re getting the maximum out of it, e.g. steaming chicken or fish is much better than frying or roasting it.
As for smoothies? OK, a blitzed fruit is pretty different to a solid one, but smoothies have the whole fruit and/or veg in there. Unlike juices, smoothies don’t remove the natural fibre from the fruit. The fibre in smoothies helps the body absorb the nutrients from the veg and fruit, whereas juices normally are packed with fruit sugars with none of the fibre. This will make your blood sugar spike and increase sugar cravings. Boo.
The Super Green Smoothie
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Serves: 1
I make my smoothies with a NutriBullet. These are amazing, but any blender will do; you might just need more patience for it to blend. I recommend a top-loading blender rather than a stick kind. A stick kind won’t work.
Ingredients:
- A large handful of chopped kale
- 3-4 florets of broccoli
- 1/2 pear, cored
- 250ml coconut water (the more liquid you put in the juice, the easier is it to drink and the less lumpy it’ll be)
- 1 tsp baobab powder (you can get this from any health food store or online. Don’t be intimidated – it’s delicious)
How to Make
1. Whack everything into the blender, starting with the kale. Layer them in in order of the ingredients list.
2. Blend until it looks very green and there are no obvious ‘bits’. The NutriBullet takes about 3-5 minutes to do this.
3. Pour into a glass, Instagram the hell out of it and then drink.
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