More smoothie please

A delicious start to the day, smoothies are packed with vitamins, minerals, fibre, good fats and proteins. As well as fruit and veg, I add nut butter or tahini, ground flax seeds or chia seeds,  cinnamon or cocoa.......Some days I made my smoothie quite skinny which means I use water as a liquid base. One of my favorite combo is: spinach, blueberries, avocado and water.
I wanted my kids to have a glass of smoothie as a regular drink so that's where the sweet fruit and honey comes as a base. Children don't like funny colours or taste, my children would turn their noses even if I add flax seeds. ...
My latest addition is beetroot . I was inspired by the kale smoothie starters I have found in one of the blogs I follow called The plant philosophy. I grated one large raw beetroot and I simply stuck it into an ice tray. Freeze for 4 hours and then I have beetroot boost in my smoothie every time ..... 

3 post workout protein fix

This is the first perfect protein rich lunch ( made in no time ), I used 2 eggs, a small cube of butter ( the size of my smallest nail )  chopped up fresh tomatoes, 1/4 avocado and a handful of spinach as well as some pumpkin seeds for an extra crunch ....

For this protein bowl I cooked some mixed whole grains with kale, I crushed butter beans with garlic and lemon zest and I made sweet potato chips...

Here is how I did it: 

I cooked the grains ( mixture of quinoa and freekeh ) in a medium size cooking pot for 20 minutes, half way I add the greens. 

For the beans, I heated up some olive oil in a small frying pan, adding 1 clove of minced garlic. After 1 minute add 1 tin of beans, zest of half a lemon, salt, pepper and chopped fresh parsley.

Add a splash of hot water if too dry.

Sweet potato chips: peel and cut the potato into tiny slices, spray with olive oil and sprinkle some salt and pepper.

Place it onto a baking tray and bake for 20 minutes on 170 C 

Super healthy & super tasty protein rich smoothie 

These little power smoothie starters are amazing, I've recently discovered the recipe here !!!

To make this smoothie I blend 1 or 2 starters, handful of berries, 1 Tbsp nut butter, 1 chopped date, 1 tsp cinnamon and 250 ml almond milk or any liquid will do. 

February Feasts

Energy food is what I need for uplifting during a dismal January and February, this is my typical menu on a good day.  This means I have planed ahead what I am going to eat, creating a list of ingredients, shopping over weekend, soaking the beans and grains, chopping veggies and even cooking some of it in advance ....

Breakfast: smoothie made of pre soaked oats, banana, spinach, blueberries and ground seeds.

Lunch: Hummus, flat breads and sliced veggies.

Dinner: Quinoa, green beans, avocado, tomatoes, fresh chili pepper and walnuts. 

To make the smoothie ( serve 2 ) you will need:

1/3 cup porridge oats

1 banana

handful of spinach leaves 

handful of blueberries

1 Tbsp omega mix seeds

300 ml cold water, more or less 

Blitz all the ingredients in a blender for 30 seconds.

To make the hummus you will need: 

300 gr cooked chickpeas,

3 Tbsp olive oil,

salt and pepper

juice of half lemon

1 Tbsp tahini 

a few sun dried tomatoes, optional

Blitz the ingredients together in a blender until you get the consistency you want.

The flat breads are made of 200 gr wholemeal flour, 1 tsp baking powder, 1/2 tsp salt,

40 gr melted butter and 120 ml warm water.

Mix up all the ingredients using a electric hand mixer.

Leave the mixture on room temperature for 2 hours.

Divide the dough into ten and roll each one to get a flat round disk.

Heat a non stick frying pan and dry fry the breads for 30 sec on each side.

  

To make this quinoa dish you will need:

1 cup of cooked quinoa or 1/2 cup of dry ( cook it by following the instruction on the packet )

handful of green beans

1 fresh chili,

handful of chopped nuts

handful of tomatoes

one avocado, cubed or sliced 

olive oil, salt pepper and parsley 

Thanks for reading! I would appreciate any comments or suggestions from you.