Cacao Protein Smoothie (Vegan, GF, DF)

Pre and post workout nutrition is just as important as the exercise you actually do. Not only does it give you the energy to push yourself but it also provides all the goodness that you need to help your body recover properly. In my quest to find some easy post-workout solutions, I produced the most creamy and delicious smoothie I think I have ever tasted - and trust me it tastes much better than it looks!

I originally made it using an Imbibery London Cacao Mylk (recipe can be found on Instagram) but have since developed an at home version if you can't get your hands on one. I absolutely love hemp protein powder as it is really easily disguised compared to some alternatives and a 30g scoop gives 14.1g of protein. When you add that to the almond milk and peanut butter, this smoothie is a perfect protein boost to help recover from a workout and is perfect to grab and go. 

For me, this would usually be between meals but if you want to make it even more filling, try adding some oats too.

Ingredients (serves 1)

200 ml of almond milk

3 tsp of raw cacao powder

1 medjool date or 1 tbsp of a sweetener of your choice

1/2 of a ripe banana (freeze first for a more refreshing smoothie)

30g of hemp protein powder

2 tbsp of peanut butter

Simply place all of the ingredients in a blender and blend until smooth.

Beetroot Breakfast Smoothie

Breakfast is my favourite meal of the day by a million miles. Sweet and savoury are both totally acceptable so you can just go with whatever mood you are in. It is so quick and easy to whip up a delicious bowl of something so there are no excuses not to enjoy it every day!

A good, nutritious breakfast really is the best way to start the day as it levelling your blood sugars and getting a big dose of fibre, protein, vitamins and minerals. Having protein at breakfast helps you stay full all morning and regulates your blood sugar so that you don't end up with that mid-morning energy crash. This recipe is packed full with protein rich ingredients to kick-start your day with a big dose of healthy.

This breakfast smoothie really is one of my absolute favourites - it looks and tastes awesome, is really filling and only takes a couple of minutes to make. Even if beetroot isn't your thing, don't be put off - You really wont know it is there! (Beetroot lovers are welcome to double the quantity!) It is also quite thick so it also works really well as a smoothie bowl which you can cover in all sorts of delicious toppings.

Ingredients (serves 2)

2 bananas
1 handful of frozen berries
2 cups of almond milk (500ml) - I make my own which is the best way to avoid nasty additives
2 handfuls of spinach
1 beetroot
4 tbsp of oats
3 heaped tbsp of ground flax

For the topping

2 tbsp of chia seeds
4 tbsp of hemp seeds

Start by taking the skin off the beetroot and cutting it into smaller chunks. You can also cut up the banana to give your blender a helping hand too.

Then simply place all the ingredients (except the chia and hemp seeds) in a blender and mix until smooth. Add a little water or extra almond milk if it is too thick.

Then stir in the chia and hemp seeds and it is ready to enjoy!

Handy hint:
If your smoothie maker tends to warm your smoothie a little, freeze the bananas first or add a few ice cubes to the blender to keep it cool

Butternut Squash & Lentil Soup

There is an absolute rule at home that we do not attempt to make soup. For a family of cooking enthusiasts we are pretty terrible at it and it notoriously results in disaster - how you can go quite so wrong I do not know. So today I decided to break all the rules - call me a maverick but you don't get anywhere staying inside your comfort zones, do you? I am also limited to a relatively liquid diet (thanks to a nasty spell of mumps), had lots of leftover lentils and am currently obsessed with coconut.

As it happens, this actually turned out pretty well so I thought it was worth sharing.

This is a slightly wintery soup but the coconut gives it an exotic touch that is getting me excited for summer.

Ingredients (serves 3-4)

250-300g of butternut squash (about 1 cup)
3 carrots
750ml vegetable stock (or water seasoned with herbs, salt and pepper)
1 1/2 cups of lentils
100ml of coconut milk
100g of coconut cream
1 tablespoon of ginger
a sprig of rosemary

If your lentils are not yet cooked, start by rinsing them and placing them in a pan with vegetable stock.

Peel the carrots and butternut squash and cut into chunks. Place them into the pan with ginger and a little salt and pepper. Leave to boil for about 5 minutes on a low heat before adding the coconut milk.

Once the vegetables start to soften, add the coconut cream and allow to dissolve. If your lentils are already cooked, add them to the pan too. Once the coconut cream has dissolved, remove the pan from the heat and pour the contents into a food processor. Blend until a smooth, creamy liquid forms, adding a little water if it is too thick. If you are using a hand blender, make sure you let the contents cool before blending so that you don't burn yourself!

Once a smooth soup is formed, pop it back on the hob to heat up or store in a tuppaware for later. Serve with a sprig of rosemary - mainly because it looks pretty but also because it tastes good too!

Berry Porridge (GF, DF, Vegan option)

This is a really simple breakfast that will really set your body and mind up for a wonderful day! I always try to make sure I have some protein at breakfast to balance my blood sugar levels and fill me up for longer without making enormous quantities! This porridge is full of plant protein and fibre rich foods which makes a perfect start to the day. For an added protein boost you could add two egg whites  (non-vegan option) or some hemp protein powder (vegan option).

Ingredients
3 tbsp of oats (I use gluten free)
1 tbsp of ground almonds
1 heaped tbsp of ground flax seeds
1 tbsp of chia seeds
2 tbsp of shelled hemp seeds
1 large handful of frozen berries
About 1 cup of almond milk

Optional
2 egg whites

Toppings
Pumpkin seeds
Honey

Place all the dry ingredients except for the berries in a saucepan on a medium heat. Pour in the almond milk until the other ingredients are covered. Stir continuously for 2 minutes. Add the berries and mix in to the mixture. If you are adding egg whites mix these in now and continue to stir until the egg whites are cooked (around 3-5 minutes depending on the heat). If the porridge becomes stodgy, add a little more almond milk to get the desired texture. My favourite toppings are pumpkin seeds and a little honey on this but feel free to experiment!

Beetroot Hummus

So making hummus is a relatively new thing for me but I am a little bit (or maybe a lot) obsessed. Especially with this one - firstly, its pink which is usually an automatic win in my eyes. But, most importantly, beetroot humous is packed with goodness and makes the perfect dip or side.

Beetroot has powerful antioxidant properties which help to protect against health problems like heart disease and stroke. As well as being packed with nutrients, it is high fibre, low calorie, almost fat free and is converted by your body to sugar very slowly which is great for stabilising blood sugar and so important for your energy levels. Chickpeas are a great source of protein and fibre. They are also really great for regulating energy and heart health!

And even better, this recipe is so simple to make - all you have to do is throw all the ingredients in a food processor!

Ingredients

200g beetroot
200g chickpeas
2 tbsp of tahini
1/2 lemon (squeezed)
2 cloves of garlic (crushed or chopped)
3 tbsp olive oil
black pepper

Steam the whole beetroot (with skins on) for about an hour. Once these are nice and soft, leave them to cool and peel off the skin.

Then just put all of the ingredients into a food processor and watch it turn into a beautiful pink hummus! Grind some black pepper in as it mixes and add water or a little extra oil until it is the desired consistency. It's that simple!

Pancake Day (GF, DF, Vegan Option)

Pancake day. The ultimate day for the dieters crime of 'using up all the bad stuff now so we can't eat it tomorrow'. Obviously not the original guiding principle behind Shrove Tuesday but essentially how it has evolved for many.

But pancake day doesn't have to be that naughty and if you are dairy/gluten free doesn't mean you have to miss out either. Whether its breakfast, lunch or dinner, these pancakes will definitely get you your batter fix without the guilty label (topping dependent of course).

Ingredients (makes around 10)

1 cup of oats (GF or regular)
3/4 cup of ground flax
2 eggs (for a vegan alternative, use egg substitute or 2 bananas)
1 cup unsweetened almond milk
1 tbsp cinnamon
A pinch of salt
2 tablespoons of maple syrup
150g blueberries (optional - or you could replace with strawberries, banana, nuts etc.)
Coconut oil for cooking

• Beat the eggs (or mash the bananas) and put in a mixing bowl with the oats, ground flax and almond milk.
• Add the cinnamon, salt and maple syrup.
• If using blueberries, use the end of a rolling pin to slightly squash them slightly before adding to the mixture. The mixture should be quite thick so add more oats and flax if it is too runny
• Place a spoonful of coconut oil in a frying pan over a low heat.
• Spoon the mixture into the pan and allow to heat through. Once the pancake lifts from the pan, flip it over and cook the other side.
• Place in a warm oven (turned off) to keep warm while you cook the rest.
• Drizzle with maple syrup, yogurt, fruit or whatever other topping you like!

Stewed Apple Overnight Oats

Summer is definitely on its way but, in the mean time, this recipe has a delicious wintery-ness that will have you wanting to curl up in front of the fire! I absolutely love overnight soaked oats and this is a great way to spice up your breakfast (literally).

Ingredients (Makes 3)

1 cup of oats (gluten free or normal)
1/2 cup of ground flax

1/2 cup of chia seeds

11/2 cups of almond milk

1/2 cup of raisins or sultanas

3 small to medium apples

1 tbsp cinnamon

2 tsp ground nutmeg

1. Boil a pan of water (around 2 cups)
2. De-core and slice the apples. I choose to do this into relatively big pieces as I like the puree to be slightly chunky and I leave the peel on too
3. Place the apple, cinnamon and nutmeg into the boiling water. Allow it to boil again, then turn down the heat, cover with a lid and leave to simmer for around 15 minutes or until the apples are really soft
4. Drain the water out of the pan into another bowl
5. In order to make the apples into a sort of puree, you can use a hand processor and apply light pressure. If you are using a food processor, keep the setting really low so that you don't make it too smooth (unless thats your aim!). The apples are soft and will puree very quickly
6. Leave the puree to cool
7. Soak the oats in 1 cup of almond milk and stir in a little of the water from the drained apples. A few tablespoons will be enough, any more will make the oats runny
8. Add the flax and around 2/3 of the sultanas to the oats and stir them in
9. Soak the chia seeds in the remaining 1/2 cup of almond milk
10. Once the apple has cooled, you can begin to make the delicious layers. I went with oats, apple, chia, oats and then more apple to finish
11. Top with the remaining sultanas and then pop it in the fridge overnight, ready for breakfast!

A little hint: the remaining water can be drunk as a delicious spiced apple juice either hot or cold.