healthy eats

Winter Green Juice Boost

...for the old immune system.

This is beyond delicious. If you're not sold on green juices (grassy! Tastes like lawn clippings!), this might convert you. The secret ingredient is lemonade fruit, which I appreciate isn't to be found at Woolies or Coles, but hey, that's just a great reason to check out the Farmer's Market! :) Lemon will suffice, if you can't procure a lemonade fruit, but start with a quarter of the lemon and see how it tastes. If your lemonade/lemon is organic, juice the peel, heaps of yummy vitamins and minerals in there. If not organic, please peel before juicing. Wash your veggies well if you're using conventional produce, k?

Recipe
1 pear
1 knob ginger
1 knob turmeric (start with a small knob, it can taste weird if you're not used to it) (optional)
Couple handfuls celery stalks and leaves
Couple handfuls of kale
1 whole lemonade fruit (or 1/4 or 1/2 lemon)
1 cucumber

Bung in your favourite juicer. Stir. Drink slowly. Mmm.

Makes about 400 mls

Health Benefits
Lemonade/Lemon: full of citric acid, which preserves Vit C activity and relieves congestion. High sulphur content dissolves mucous of respiratory system, cleanses body or toxins and has antiseptic and cleansing effect for the digestive system. Provides alkaline balance to body.
Ginger: relieves inflammation due to compounds gingerols (they reduce the production of nitric acid that causes free radical damage). Boosts immune system, relaxes digestion, provides antioxidant power and is warming to the body.
Pear: source of copper, potassium, iron, silicon and folate. And let's face it, they make all that green stuff taste better. ;)
Kale: high in cleansing minerals sulphur and chlorine, help expel waste matter from body. High in chlorophyll, Vit U. Alkalising.
Cucumber: great for the skin, hair and bones - high in silicon, sulphur and chlorine. Source of Vit E. Alkalising, diuretic, reduces excess uric acid in the blood.
Celery: long history of therapeutic benefits - great for the liver! Contains phthalides which help decrease nervous stress. Great source of Vit A. High in organic sodium, keeps calcium soluble in the bloodstream so great for osteoarthritis. Anti-inflammatory, diuretic, stimulates the pancreas. Source of alkalising chlorophyll.
Turmeric: anti-inflammatory powerhouse, source of curcumin. High in manganese, iron and copper.

Transient

Easy Green Smoothie Recipe

At Yoga for All, we love a green smoothie! Especially in summer! Great for breakfast, or for a mid-afternoon snack. A green smoothie is quick, light, yet filling, healthy and packed full of goodness.

Here's a basic green smoothie recipe that's easily adaptable to whatever you have on hand. I'd recommend buying nice, ripe, organic bananas once a week and peeling, chopping and freezing them so you always have some on hand for a yummy smoothie. Other good things to keep on hand are: frozen organic berries, spirulina powder, chia seeds and good quality vegan protein powder.

Easy Green Smoothie Recipe

Serves 1

 

Ingredients

1 frozen banana
1 mango cheek (again, great to freeze when they're in season if you buy a tray...) (you can replace with berries, kiwi etc)
1/4 avocado
1 - 2 tbs coconut yoghurt (I like Alpine; Coyo is too rich for me.)
1/2 c Bonsoy/almond milk/coconut water (you may need to add more or less to get the consistency right for you)
1 tbs macadamia butter
2 scoops vegan protein powder (Sunwarrior is my fave, or Thorpe MediClear)
1 tsp spirulina/greens powder (you can also use greens like baby spinach or kale, approx 2 handfuls, or 1 cup, is a good amount)
1 tsp chia seeds

Method

Throw in blender. I find it best to add liquids/yoghurt, then powders/supplements, then frozen fruit/seeds/nut butters. Blend til it's the colour of the Hulk! Add more or less liquid depending on how thick/creamy you like it. And that's it! Serve with bee pollen, chia seeds (pictured), flaked organic coconut, whatever you can dream up. Throw into a jar to make it portable.

If you try the recipe, or make any modifications, let me know. :)

 

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Quinoa Porridge with Homemade Coconut Milk, Blueberries, Brazil Nuts, Dates, Chia and Pepitas

Today I am sharing a staple summer breakfast in my house, quinoa porridge. I regularly cook up a pot of quinoa at the start of the week and keep it in an airtight container in the fridge to throw it into salads, serve it up with lunches or dinners and, of course, make this yummy breakfast. 

Today we had homemade coconut milk in the fridge leftover from dinner last night; it tastes AMAZING, completely different to that tinned stuff! If you don't have coconut milk, almond, soy, moo or rice milk would work just as well. I scoffed this down after a walk along the breakwall with Evie the dog, and it was simply yum.

Quinoa Porridge with Homemade Coconut Milk, Blueberrries, Brazil Nuts, Dates, Chia and Pepitas

Serves 1

1/2 c cooked quinoa (see instructions for cooking below) 
1/3-1/2 c milk of choice (I used homemade coconut milk - it you want a recipe, let me know in the comments below!)
2 dates, chopped
3 Brazil nuts, chopped
1 T pepitas
1/2 punnet fresh blueberries (you could use frozen, or whatever fruit tickles your fancy)
1 t chia seeds soaked in 2 T water or milk of choice

Method:
Pop quinoa in a bowl (if you've just cooked a batch, it will be warm. If it's from the fridge you may need to simmer the quinoa with the milk to warm up. Yogi's choice!). Stir in chia seeds and soak water. Top with milk, dates, Brazil nuts, pepitas and blueberries.  Shredded coconut is a great addition too, but I had run out. Eat! 

This breakfast is SO healthy, gives you long-lasting energy and is easy to digest.

Quinoa (keen-wah) is an ancient seed, so great for those avoiding grains, and it's high in protein. It is coated in saponins, a soap-like substance that can irritate sensitive bellies. In general, the modern processing of quinoa removes most of the saponins, but to be safe it's a good idea to rinse your quinoa before cooking. Use a fine sieve! Or you'll lose your quinoa down the drain! If you have time, soaking quinoa overnight, or even sprouting, it is a great idea to reduce cooking time and make the seed easier to digest. You'll need to use a little less water when cooking as the seed has absorbed water during soaking. Maybe a quarter of a cup less? Trial and error people! 

If you can find it, Aussie quinoa (grown in Tasmania) is AWESOME, but otherwise please try and buy fairtrade, organic quinoa to protect the growers in South America. I buy mine from Earth's Garden Organics in Islington - my favourite shop in Newcastle! To cook, think rice. I use 1 cup quinoa to 1 1/2 cups of water in a small saucepan, bring to the boil with the lid off, reduce to lowest setting, pop the lid on, simmer 15 mins. Turn heat off, leave for ten minutes to absorb water and get fluffy. Viola! If you're cooking this porridge for a crowd, try adding grated apple or pear to the quinoa before you cook it, or even try throwing some raisins/sultanas/dates into the cooking water. Yum! You should serve 4 normal people out of 1 cup dry quinoa but that will depend on how hungry you are. :) 

Bon appetit! 

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QUINOA GOODNESS -YUM! 

QUINOA GOODNESS -YUM!