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Smoothie Bowl Recipe – Quick & Easy Breakfast

Now the weather is warming up here in the UK, I’ve started to add a smoothie bowl recipe back into my weekend routine. It’s always easier getting up on the weekend when you have a delicious breakfast planned! This is a super easy recipe that only takes about 5 minutes to make. It’s healthy, filling and full of antioxidants from the berries too.

This smoothie bowl recipe is easily adapted to suit what ingredients you have around. If you have a pear, fresh berries, pineapple etc then these will be just as delicious. Just be sure to have enough frozen fruit, at least half, so that the consistency is correct. As a breakfast, you’ll be enjoying a mixture of delicious vitamins, minerals, fats and fibre. If you have them handy, you can add extra goodness by adding in a teaspoon of Maca, Lucuma, Cacao Powder or other superfood powder. I tend to had a sprinkle of each just for good measure, to add extra nutrients!
Smoothie Bowl Recipe

Getting creative with the toppings is the best bit. Try adding granola topping, seeds, chopped figs, toasted coconut flakes, or sliced apple. You can go as fancy or plain as you like – it will taste amazing whichever way you choose. Nuts and seeds add healthy fats and additional nutritional value, as well as more crunch!

My favourite thing is that it’s a pretty cheap breakfast, bananas and frozen berries are great value products that you can get in even the smaller supermarkets. I tend to make my own Oat Milk using a blender, which is a great money saver too. Read my article on plant-based milks here.

I first got into smoothie bowls when I visited friends Bali, over there they even have smoothie bowl bars dedicated to these dreamy breakfasts! One of the more well known cafes is called Nalu Bowls. If you’re ever over in Bali you definitely need to check them out.

I hope you enjoy the recipe,

Ruth x

Print Recipe
Smoothie Bowl Recipe - Berries & Banana
Here is a simple and quick smoothie bowl recipe thats great for a weekend treat!
Smoothie Bowl Recipe
Course Breakfast
Prep Time 2 minutes
Cook Time 3 minutes
Servings
servings
Ingredients
Course Breakfast
Prep Time 2 minutes
Cook Time 3 minutes
Servings
servings
Ingredients
Smoothie Bowl Recipe
Instructions
  1. Blend banana and berries until they are chopped into little pieces.
  2. Then add the powder and milk and blend again until you've reached the desired consistency. Ideally, your mixture will be thicker than a regular smoothie but thinner than ice-cream.
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Cacao and Maca Porridge Recipe: Winter Power Porridge

In winter I love a bowl of warming porridge (hello comfort food!) and there are loads of ways to add extra nutrients and flavour.  I’ve been experimenting with different porridge variations and coming up with new recipes to make really delicious nourishing breakfasts.  This Cacao and Maca Porridge recipe is so easy, and with all the added benefits it’s a great meal to start the day with!

Maca is one of the famous ‘superfood’ elites, and with good reason too!  The Peruvian root powder is rich in vitamins thiamine (B1), Riboflavin (B2) and Vitamin B6, and also contains calcium, zinc, magnesium and iron.

Cacao has been an important food known for its invigorating properties for generations in Aztec society as well as in Mexican, Central and South American cultures.  Cacao is one of the richest sources of antioxidants found in nature, containing nutrients iron, potassium, zinc, copper and magnesium. It’s hard to believe something so tasty can be so good for you!

Even before we add these nutrient dense ingredients, the oats in porridge provide a great dose of nutrients themselves. Oats are a complex carbohydrate meaning their energy is slowly released throughout the day, keeping you full until lunchtime.  These little power grains also contain thiamin, magnesium, phosphorus, manganese and are a great source of fiber.

INGREDIENTS

1 cup Organic Oats

1 tbsp Maca Powder

2 ½ tbsp Cacao Powder

1 tsp Cinnamon

3 cups Almond Milk (or alternative plant milk)

1 Conference Pear

METHOD – Serves 2

Put oats, cacao, maca and cinnamon in a saucepan along with 2 ½ cups of almond milk.  Bring the mixture to the boil and simmer for 5 minutes.  Keep an eye on the consistency of the mixture and add the rest of the almond milk if necessary.

SERVING SUGGESTIONS

Top with half a sliced pear and small dollop of almond butter

Stir in grated orange zest and top with some orange segments

Add chopped banana with a spoonful of peanut butter

Top with apple slices and pumpkin seeds

Add Raspberries/Blueberries and cacao nibs

I hope you enjoy this delicious recipe as much as I do! It’s so easy and delicious, a great start to the day 🙂 With all these serving suggestions, you can see there are loads of ways to boost the nutrient density of this meal. Get creative and power up your poridge!

Ruth x

Foods to Boost Your Immune System

Winter is well and truly here and blimey it’s cold!  At this time of year when everyone seems to sniffle and the weather gets us down, it’s a good idea to get a health head start.  Aside from eating a wholefood plant-based diet, there are a few more natural ways to boost your immune system even further. As they say, prevention is far better than cure!

The cold weather and pre-Christmas frenzy often means our health suffers, stay energised all winter by eating more of these powerful foods that support immune system function…

Immune System Saviours

  1. It might seem the most obvious, but Vitamin C is crucial to a thriving immune system! It’s the premier vitamin for immune function. Vitamin C helps protect cells against damage – your best friend when you’re coming down with the sniffles.  Try drinking warm lemon water in the mornings, eating more citrus fruits or adding some vitamin-C rich Baobab powder to your smoothies or porridge.
  2. Turmeric has been having a superfood moment recently, popping up on health-food menus all over. Far from being a faddy ingredient, turmeric has been used for years and years.  It contains curcumin which countless research studies prove is anti-inflammatory. It’s so powerful, it’s often used in treating both osteoarthritis and rheumatoid arthritis, as well as improving the immune response.
  3. Garlic contains the active ingredient allicin, which fights infection and bacteria. Numerous studies have shown that eating garlic regularly reduces the likelihood of catching a cold.  Add fresh raw garlic to your sauces and dressings, or make some delicious fresh garlicky hummus.
  4. Mushrooms have been a diet booster for many centuries, particularly for supporting a healthy immune system. Studies have shown mushrooms to increase the volume and activity of white blood cells, making them more effective. When you have an infection try adding shiitake, maitake, and reishi mushrooms to your cooking or try a comforting mushroom latte.
  5. Ginger is famous for its knack at reducing indigestion, nausea and calming the digestive tract. As well as being an effective antioxidant, ginger is anti-inflammatory and acts as a decongestant for clearing sinuses, nose and throat.
  6. A GIANT green juice made with leafy greens will give you a boost of antioxidants such as Vitamin E that is important in maintaining immune system function. Juices are a quick and easy way to get a hefty dose of nutrients all in one go! Incorporating more vegetable juices into your diet as liquid nutrition is a great way to ensure your diet is optimal.
  7. Vitamin D is one of the main energy sources for our white blood cells, which defend against pathogens such as bacteria, viruses, or fungi. Our bodies can make vitamin D from sunlight, so it’s important to get outdoors.

More than just food…

Whilst there are some great ways to support your immune system through nutrition, make sure you are also looking after yourself in other areas too.  Aside from diet, pay attention to your body.  If you’re feeling run down or tired, schedule in some self-care and get an extra bit of rest. There is a really strong link between stress and immunity, so staying calm and positive is as important as ever during winter.

Here’s to a healthy winter season 🙂

The Vegan Edit - Thanks for reading

(This post originally appeared as a guest post for Raw Press Co – You can find it here)

Buckwheat Porridge Recipe – Winter Comfort Food

At this time of year porridge is unquestionably the queen of breakfasts!  In my world, breakfast is the best meal of the day. I love to experiment and create tasty recipes for my friends, so I’m trying some new flavours. It’s time to give bog standard porridge a bit of a makeover!  On a cold Sunday morning when you’re craving a comforting breakfast, buckwheat porridge is a great alternative to oat-based porridge (and is arguably healthier and more nutritious).

Buckwheat is a gluten-free seed containing more fibre than oats.  As a nutrient powerhouse, buckwheat contains higher levels of copper, zinc and potassium than other regular cereal grains. In addition, there are some wonderful benefits to these nutrients. The magical nutrients in buckwheat support cardiovascular health, aid exercise recovery, boost the immune system, ensures strong bones and teeth, speeds wound-healing, and supports normal thyroid function.

With a naturally nutty flavour buckwheat porridge is tasty on its own, but comes alive with some warming spices and fruit.  You can add berries, chopped pear, grated apple, goji berries or even banana to jazz this up! I added some baked blueberries and blackcurrents from Urban Fruit for an antioxidant boost (and I’d ran out of sultanas!). You can also add a dollop of palm-oil free Pip and Nut almond butter if you’re feeling cheeky 😉

INGREDIENTS

  • 200g Buckwheat Groats
  • 450ml almond milk
  • 260ml water
  • ½ teaspoon cinnamon
  • Small handful of organic sulphur-free sultanas (or alternative dried fruit)
  • 4 chopped dates

ADD MORE NUTRIENTS BY SERVING WITH…

  • Sprinkle of cacao nibs, chia seed or hemp seeds
  • Maple syrup
  • Chopped almonds (or nut of choice)
  • Dollop of almond yogurt
  • Chopped fruit
  • Drizzle of flax seed oil
  • Pomegranate seeds

METHOD – Serves 2

First of all add the buckwheat groats, water, sultanas  and cinnamon to a saucepan and bring to the boil.  Once starting to bubble, reduce the heat so you have a gentle simmer.  The groats will start to absorb the water, at which stage gradually stir in half the almond milk.

Cover the pan with a lid and wait for the groats to absorb more of the liquid.  Give the mixture a regular stir with a wooden spoon, and when most of the liquid is absorbed add the rest of the almond milk and stir in.

Before replacing the lid, stir in any berries or fruit that you want to mix in.  If the groats are looking dry, add some more liquid. You want to be sure the groats have finished cooking so it’s a good idea to do a taste test to check.  In total, the process should take 25 minutes.

Finally, once the buckwheat groats have finished cooking, serve the porridge into two bowls and decorate with your chosen toppings. Goldilocks eat your heart out!

Bon Apetit!

The Vegan Edit - Thanks for reading

Healthy Vegan Falafel Recipe

The recipe is super easy to make and it tastes delicious. If you make a big batch on a Sunday you have lunch for the week sorted. What a winner! I absolutely love Falafel. It’s always been a firm favourite of mine.  Since it’s difficult to find vegan falafel in the shops, I’ve been making my own version at home.  There are loads of different ways to make falafel, however I wanted to make a healthy vegan falafel recipe.  It’s pretty versatile, you can have it with a healthy salad, or make burger sized patties instead!

Healthy Vegan Falafel Recipe Salad - The Vegan Edit

These have been a game changer for me.  Lunch prep is so easy, you can make up a lunchbox with some salad, hummus, beetroot, radish, rocket, avocado etc. It couldn’t be easier.

Kale Falafel Mix - The Vegan Edit

You literally just whizz up the ingredients bit by bit, roll into patties and then fry or bake!

Before…

Healthy Vegan Falafel Recipe - Kale Falafel Mix Step 2 - The Vegan Edit

After 😉Kale Falafel Mixture - The Vegan Edit

These are filling and nutrient dense.  The chickpeas add fibre and protein, Tahini adds more protein and healthy fats. The lemon and garlic bring antioxidants, and kale isn’t king of the superfoods for nothing. Kale contains tons of vitamins and minerals such as Vitamin C, Vitamin A, Calcium. The slow release energy will keep you powered up for the day – that’s why they are an ideal lunchbox staple.

Kale Falafel Patties - The Vegan Edit
Healthy Vegan Falafel Recipe - Cooking Kale Falafel - The Vegan Edit

On this occasion I fried the falafels in coconut oil, but you can also bake them.  Both methods produce lovely crispy falafel that are warm and garlicky in the middle…

Healthy Vegan Falafel Recipe Serving Falafel - The Vegan Edit

They’re great because you can make so many meals out of them.  You could have them in a salad, or stuff them into a pitta, or eat as a hot meal with sweet potato wedges and veggies. While this is a healthy vegan falafel recipe, you can easily make it a bit naughtier by having it in a big burger bun with relish and a side of fries!

They’re delicious every way!

Healthy Vegan Falafel Recipe Dinner - The Vegan Edit

Ingredients

125g washed roughly chopped organic kale

400g can of chickpeas

3 cloves of garlic

Juice of 1 lemon (about 2-3 Tbsp)

2 Tbsp Tahini

1/2 Tsp Cumin

1 Tsp Zataar Spice Mix (Sesame Seeds, Sumac, Thyme, Salt)

1/4 Tsp Turmuric

Pinch of Salt and Pepper

Taste Note: Feel free to edit the seasonings to taste. You can try different combinations like Smoked Paprika or Chilli Flakes instead if you’d prefer.

Method

Add the washed and chopped kale to the food processor and pulse until blended.

Add in the rest of the ingredients and pulse until well combined. The mixture needs to be blended well but still slightly chunky. If the mixture does not seem to be sticking together, then mix in a sprinkle of gluten free flour until the mixture sticks in shape.  I had to use a spatula to help scrape the mixture from the sides of the processor.

Scoop out using a large spoon and roll into patties.

Heat a large pan on medium heat, adding a teaspoon or two of coconut oil. Swirl it around to coat the pan. Add the patties. You may need to do two batches depending on the size of your pan.

Cook patties for about 5 minutes on each side, or until golden and crispy.

If you’d prefer to cook these in the oven then bake at 190c for 20 mins, turn over and bake for a further 10 mins. As all ovens vary, check occasionally to check they aren’t browning too quickly.

Healthy Vegan Falafel Recipe Spread - The Vegan Edit

These tasty little critters will store easily in the fridge. Layer with baking paper in an airtight container, and they’ll be fresh for the several days. They can be frozen too.

Easy. Nutritious. Cheap. Filling. An ideal recipe to add to your repertoire. Enjoy 🙂

For more easy vegan recipes like this visit my recipe page!

The Vegan Edit - Thanks for reading

Healthy Smoothie Recipes & Why Smoothies Are The Ultimate ‘Fast Food’

Smoothies are such a great way to pack a load of nutrients into one quick and compact meal. Those who swear to be allergic to the kitchen can easily throw a smoothie together and whizz up something tasty! In fact, you’ll find even the most health-food averse enjoying a blend that includes sneaked spinach, kale or avocado, with some well-planned healthy smoothie recipes.

Smoothies are a really key part of my diet, helping me to be healthier, happier and more energised. They’re such a simple way to cram more healthy foods into my day.  I’ve pulled together a handy guide to the basics of building your own nutritious smoothie, a few healthy smoothie recipes, and some info on how smoothies can help you feel better, eat healthier, and manage your time more effectively.

 

The Vegan Edit - Healthy Smoothie Recipes Green

 

Why smoothies are your new best friend

Working out? – Whether pre, post or during a workout, you need the right fuel to get the most out of it.  A superfood smoothie will boost energy, muscle mass and help build/re-build your protein cells, optimising recovery and performance.

Home from work late? – Blend up a quick smoothie as a light and nutrient dense dinner. Including protein powder or oats will make it surprisingly filling!

Slow starter? – Super-charge your morning with a hydrating health-kick. You can even get the ingredients ready the night before so you can make an energising breakfast in just a few minutes!

Under the weather? – Support your immune system with a natural hit of vitamins and anti-inflammatory plant compounds. As a nutrient dense and vitamin rich choice, smoothies are a great way to help your body fight off illness.

On the go? – Smoothies are a great snack when you’re rushing out the door, or are out and about. Almost all other ‘fast-food’ options lack sufficient nutrients, and are even detrimental to your health.  Smoothies are a great convenience meal for those of us living a fast-paced life!

Done right, Smoothies can contain vitamins, minerals, fibre and essential fats – a macro- and micro-nutrient complete drink!

 

The Vegan Edit - Nutribullet Healthy Smoothie Recipes

 

Smoothie Building Blocks

BASE LIQUID: Filtered Water, Coconut Water, Plant Milk such as Almond Milk, Vegetable Juice (Fruit Juice is too high in sugar so avoid including regularly), Herbal Tea (such as Green Tea)

GET FRUITY: Of all the fruit to include, berries contain the most anti-oxidants and have the lowest sugar content. Frozen berries are a great addition to any smoothie.

GO GREEN: Think Kale, Spinach, Watercress, Lettuce, Cucumber, Coriander, Basil, Mint etc.  Buy organic if possible as leafy vegetables and cucumber test higher for chemicals and pesticides. (Check out the 12 most important foods to buy Organic on the Environmental Working Group’s website here)

MAKE IT CREAMY: Banana, Avocado, Soy/Coconut Yoghurt, Oats,

SWEETEN IT: Add a few Dates or Prunes, or a sprinkle of Cinnamon, Maca Root Powder or Baobab Powder.

POWER UP: Plant-based Protein Powder (My favourite is Hemp Seed Powder), Tahini (sesame seed butter), Seeds, Nuts, Nut butter.

BOOSTERS: Add fresh Ginger, ground Flax Seed, Goji Berries, Turmeric, Chia Seeds and superfood powders such as Maca, Lacuma, Baobab, Spirulini, Chlorella, Wheatgrass etc

Experiment by mixing flavours and ingredients and you’ll soon be creating your own healthy smoothie recipes.  You can even get creative and make a lovely smoothie bowl if you make a thicker mixture…

The Vegan Edit - Almond Smoothie Bowl - Healthy Smoothie Recipies

 

I’d recommend adding a daily smoothie to your routine – they couldn’t be easier to make!  Superfood smoothies provide a nutritional boost that is ideal for our hectic lifestyles. They’re the ultimate supporter of a healthy diet… and the ultimate fast food!

Green Smoothie Recipe

This recipe contains lots of anti-oxidants, as well as anti-inflammatory herbs to get your skin glowing and energy levels up. This combination is great after a hard workout – the coconut water rehydrates and the amino-acids, maca strengthens bones and muscles to help prevent injury.

1 Avocado

1/4 Cucumber

Large handful of Spinach

2 teaspoons of Hemp Protein Powder

1/2 Teaspoon of Turmeric

150mls of Coconut Water

Small handful of parsley

Handful of Blueberries

2 Teaspoons of Maca Powder (or your superfood powder of choice)

 

The Vegan Edit - Berry Blitz Smoothie - Healthy Smoothie Recipies

 

Berry Smoothie

The Berries in this smoothie make it very high in anti-oxidants. Oats are rich in Manganese and provide slow release energy. Flaxseed is high in fibre and contains essential fatty acids. The Hemp Protein Powder is easily digestible meaning more effective absorption of nutrients. This smoothie is a meal in one!

2 Large handfuls of Berries

1 Banana

1/2 cup Organic Oats

2 teaspoons of Hemp Protein Powder

400ml Almond Milk (or another Plant Milk)

3 teaspoons of Ground Flax Seed

2 teaspoons of Organic Coconut Oil

 

If you have any questions or need extra tips just ask in the comment’s below.

Thanks for reading, and enjoy your smoothies!

Ruth x