Category: Smoothie

My Burnt Quinoa and a Yummy Banana Chia Pudding!

Because I think it’s important to show the disasters as well as the successes, here’s a quick post to show you things don’t always go as you expect in a health/food blogger’s world:

Here’s what happened to my dinner last night:

IMG_3582

It was supposed to be a fruity/spicy quinoa dish, with cumin, ginger, mushrooms, dates, sweetcorn and some veggies on the side, but even the most dedicated foodie can get distracted by the cycling at the Giro d’Italia! It practically needed a chisel to remove!

Here’s what I actually had!

28597904_Unknown

Unfortunately, I lost the mushrooms as they were in with the quinoa and there was no time to redo it as the steamed veggies were ready, so the chopped dates and some pinenuts were added to the steamed carrot, leeks, sugar snap peas, asparagus and sweetcorn, with a little alfalfa on the side. It was surprisingly good.

But just to make sure I wasn’t going to be malnourished I had a lovely banana chia pudding afterwards 😉

I forgot to take a photo but the ingredients were:

banana, a little coconut water, chia seeds, soya yogurt, baobab powder, ground cashews, all blended, and served with a sprinkling of chopped medjool date, chopped cashews & dessicated coconut. Yum!

Here’s a video showing you how to cook perfect quinoa (although it’s a little overcooked for my taste, I don’t like it so soft and mushy!).

Quinoa is a complete protein and can be used in savoury or sweet dishes, you can also buy quinoa flakes for muesli-type breakfasts or smoothies. It needs some spices or sweetness added to give it flavour, or you can cook it in vegetable stock. It’s also gluten-free.

Copyright: Chris McGowan

Paul’s No-Cacao Banana Berry Smoothie w Tiger Nut Milk, in the Garden

Last weekend, my brother and sister-in-law paid a visit during their farewell tour before emigrating to the US. You can read about it here. We had lots of fun and lots of food, all homemade apart from the Persian Christmas Pudding, courtesy of Heston Blumenthal at Waitrose! Remembering that I had caused him to sample rather too much cacao last visit*, I suggested to Paul that we make a different and simpler breakfast smoothie using tiger nut milk, which they had both sampled and approved the previous evening.

This is the result:

81F7654A-8043-4113-AA29-76F0A109957B

And this is the recipe:

We used the larger Froothie UK Optimum blender and it made enough for the three of us.

All amounts are very approximate!

Rich in protein, calcium, antioxidants, B vitamins, omega oils, potassium and other minerals, vitamin E, prebiotics and probiotics for a healthy gut, fibre.

Vegan, organic, gluten-free.

Ingredients

2 Bananas

Large handful frozen Mixed Berries

2 Heaped Tbsps Golden Linseeds

2 Tbsps Chia Seeds

1 Medjool Date

2 Heaped Tbsps CoYo Live Plain or Vanilla Coconut Yogurt

500mls Homemade Tiger Nut Milk (see here for recipe). Add more if you want a thinner smoothie.

Blend on fast for 60 seconds.

The chia seeds will thicken it if left to stand for a couple of minutes.

I like to use a spoon.

(See Golden Linseeds (aka Flax Seeds): The Original Superfood? and Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included for the benefits of these amazing seeds).

Remember to drink water when consuming chia seeds as they swell and form a gel which helps create a healthy gut and clear the digestive system.

*

The morning was just warm and fine enough to sit outside and listen to the birds. The garden has come to life now, with forget-me-nots and aubretia really showing off while the bright pink Japanese azalea (below), not quite in full splendour, was doing its best to compete.

28595584_Unknown

Oh, and meet Slugger, descendant of Bruiser, we know this (not really!) because they both had/have white patches on their head and back. They are so-called because they see off all-comers and take no prisoners! Mrs Slugger is busy with their newly-hatched offspring.

28595632_Unknown

28329488_Unknown

*See Paul’s ‘Too Much Cacao’ Banana Baobab Smoothie! – oddly, it’s become one of my most popular posts!

The Raw Chocolate Company for cacao and chia seeds.

The Tiger Nut Company  for organic, peeled tiger nuts.

CoYo yogurts are available at Ocado and Waitrose.

Copyright: Chris McGowan

Being Thankful During Difficult Times.

I have so many things to be thankful for. I know that and am grateful. For one thing, my family.

I had planned an amusing post about the Easter weekend visit from our littlest grandchildren, their first Easter with us. We had lots of fun and the weather co-operated long enough to have an egg hunt in the garden on the Sunday morning. (More later). Then, that evening something horrible happened – not to us, thankfully, but to our young neighbour. Three ambulances with flashing lights were there for two hours, but he was gone. He was 34 years old and leaves a wife and two young children, one so young he will never have any memory of this time or his dad, the other much older who will remember and miss him forever.

This sad event has affected me very badly. I can’t stop thinking about them and how they’re going to cope, and if they’ll even be able to stay in their home. Fortunately, they have a lot of close family around them, supporting them.

It took me most of the week to realise that the depth of my sadness and growing depression was not caused just by the shock but was mostly about the young children. It brought back memories of when my brother and father died suddenly and tragically, in separate events, and I had to process it all whilst still caring for my young children and trying to keep life as normal as possible for them, when it was anything but for me. I found it incredibly hard. This realisation brought on a bout of sobbing I never thought I’d experience again. Neither of them knew my brother (my son was just a toddler and my daughter not yet conceived), my daughter doesn’t remember my dad. (You can read about him in the Original Writing section of the menu).

During that following week, I heard of three others who had lost their lives – all this whilst also sending positive thoughts to three friends who are undergoing serious medical treatments, and fielding repetitive calls from my elderly mum.

I shelved my Easter post idea, I hadn’t the heart and it didn’t seem appropriate.

I’ve been in a bit of a slump.

I had no desire to post, no inspiration, no energy. I ate copious amounts of (raw) chocolate.

Help arrived in the form of my brother and sister-in-law. They are about to emigrate to the US and are doing their farewell tour. It was touch and go as to whether I could get through without any waterworks! I really am extremely happy, and indeed excited, for them as they are moving to be near two of their children and their three young grandchildren. My mum on the other hand is very unhappy and convinced she will never see them again. I spend a great deal of time trying to convince her otherwise.

We had a busy, lively and very chatty 3 days. Lots of eating, lots of talking – till 2 am – we even played a silly game of Who Wants To Be A Millionaire? ( I won, not that it was a competition ;-)). My sister-in-law loved walking in the surrounding countryside, fulfilled her desire to have a ride in our Morris Minor and learned how to make a wholewheat loaf from scratch (no breadmaker involved!). My brother brought an ancient photo album of us when we were kids that I hadn’t seen in a long time, and which brought back lots of memories, a few tears and some laughter. Oh,  and we watched The Tour de Yorkshire cycling!

The tea towel was an attempt by my brother to hide his shiny pate whilst I took the photo, and the cardigan over my husband’s head was a hundredth attempt to see if the night-time screen on his iBooks page was working!! My sister-in-law is pretend-stabbing Heston Blumenthal’s Persian Christmas Pudding, which we had been saving for them since Christmas. They loved it. My husband is from Yorkshire and decided to don the new top our son (from Lancashire) gave him and go for a ride during the early stages of the race, no doubt imagining ‘if only…’ The Carrot, Apple & Spice Cakes with Cashew Frosting were a nice afternoon treat.

We ate homemade soup with homemade rolls; watermelon, curry and brown basmati rice with a green salad; pasta with tomato, veg and red lentil sauce, vegan parmesan cheeze (soaked almonds patted dry and ground with nutritional yeast and a pinch of dry mustard) and green salad, and a lovely fruit salad with vanilla CoYo coconut yogurt. We made a family-sized banana berry smoothie with tiger nut milk for breakfast (but no cacao, see Paul’s ‘Too Much Cacao’ Banana Baobab Smoothie!). The weather was just mild enough to enjoy it outside. The apple and cherry trees were in blossom, the forget-me-nots were making a show and the birds were very busy and very loud!

By the time they left, my physical energy was exhausted (in a good way), but my spiritual energy was restored. I felt like my old self again. Yes, my eyes had misted over when we had waved them off, but mostly I was happy and rejuvenated. We had FaceTimed all three of their children and spoken to their American grandchildren. We Skyped my son and chatted to my daughter on the phone. They were relaxed, amusing and chatty despite he taking time out from a busy working day and she being in the midst of invigilating exams – a tiring and stressful time of year – and it was wonderful to hear her so. They made arrangements to visit them too before their final departure.

So, now I feel up to posting some photos from Easter Sunday:

Raw chocolate crisp nests with homemade marzipan eggs were quickly separated and split up as Littlest Little liked the eggs and Elder Little liked the chocolate! Outside, it quickly became apparent that Littlest Little had a thing about silver eggs: he rejected them in favour of the red and gold ones, but his sister was happy to oblige!

They managed to find all the eggs and make it inside before the heavens opened – I wish I could post the picture of Littlest Little with more chocolate around his mouth than in it! The Easter bunny was extremely generous and had even handmade and wrapped all the silver eggs himself;-) It was a lovely, amusing time (oh, apart from the catastrophic flood from a burst radiator in the dining room just as dinner was about to be served! Our son was an absolute hero, stemming the tide for nearly 3 hours before a plumber arrived).

Thank you, family.

IMG_1565
Dad and Dave’s cherry tree currently in blossom

Rest in peace, Jamie.

Also published on Bernadette’s 52 Weeks of Thankfulness page over on Haddon Musings

Copyright: Chris McGowan

Silky Green Smoothie, Zinc-rich: One for the Men?

img_4148There is less fruit in this smoothie than normal, but don’t let that put you off. It still has a sweet flavour and smooth, creamy consistency. It is also chock full of nutrients: magnesium, potassium, protein (did you know Romaine lettuce is a good source of protein?), B vitamins, zinc, vitamin E, lots of other vitamins and minerals as well as healthy fats.

Pumpkin seeds are a good source of zinc and therefore often recommended for men to maintain a healthy prostate. We love them as a snack or on stirfries, lightly toasted with some Tamari whch gives them a salty soy sauce flavour.

Walnuts, too, are a good source of zinc, Vitamin E, B vitamins and healthy fats – swap for sunflower or other seeds if you have a nut allergy.

Zinc is also necessary for a healthy immune system, wound healing and to help breakdown carbohydrates. It is involved in our senses of taste and smell, in healthy cell division, fighting colds and cancer, so is a pretty important mineral.

Tahini is made from sesame seeds and a good source of calcium, potassium, magnesium and iron.

Potassium (from the banana too) is good for the heart while magnesium is needed to prevent muscle cramps, aid mental and physical relaxation (necessary for good sleep), good digestion and gut health.

Wheatgrass powder is full of useful nutrients including Vitamins A, C, E, and K, B Vitamins, Protein, Zinc and other minerals as well as dietary fibre.

All ingredients are organic (except the coconut water), vegan and gluten-free.

Ingredients

1 Small Banana, chilled

2 Tbsp Oats

1 Generous Tbsp Pumpkin Seeds

Small Handful Walnuts

1 Generous Tbsp Tahini

3 Romaine Leaves, washed and chopped

1 Tsp Wheatgrass Powder

Medium Glass Unsweetened Coconut Water

Blend in a high speed blender, add ice if you like it chilled or use frozen banana.

Copyright: Chris McGowan

Paul’s ‘Too Much Cacao’ Banana Baobab Smoothie!

img_3076When my brother came for a visit recently, he asked if we could make a smoothie. It was his birthday yesterday, so I thought I would post ‘his’ smoothie recipe.

I let him loose in the kitchen and he chose the ingredients, some at my suggestion as he hadn’t tried them before. I wanted to include peanut butter but he doesn’t like it so I suggested tahini (sesame seed paste, a good source of calcium).  He was sceptical, but in it went before he could object! He hadn’t had cacao powder before (high in minerals and antioxidants), but was keen to try and I suggested he put a tablespoon in. This proved a bit too much for him, and I realised I should have eased him in more gently. I sneaked in some baobab powder,* too, (Vitamin C, minerals, antioxidants) but again I probably should have just used a teaspoon but probably went a little overboard as I like it. He wasn’t sure about the medjool date either (potassium, B6, magnesium, fibre), but was probably influenced by the sticky dried dates we used to have at Christmas when we were children.

There was a bit too much for him to drink – he’s a smoothie novice – so I gave the rest to my sister-in-law. Paul asked if I was going to put the recipe on my blog. Initially, I said no, as I wasn’t sure it had been a resounding success, but I thought about it and decided to put it to the jury.

My sister-in-law loved it, my brother said it was very nice but for him the cacao dominated a little too much. For me, the kiwi was a little unripe! (High in Vitamin C, good source of potassium, Vitamin K – necessary for bone health). I couldn’t judge properly as I was on the final day of a juice plan and didn’t want to have such a rich smoothie just yet, so I only had a taste.

Anyway, I recreated it for this post though I’ve reduced the baobab powder* for the recipe, just in case you’re a newbie too (it has a light, citrusy sherbet taste), but for the sake of authenticity I even used an unripe kiwi!  You can reduce the cacao powder too if you’re not sure. I loved it, what do you think?

This smoothie has protein, fibre, antioxidants, healthy omega oils, potassium, calcium, iron, B vitamins, and will provide you with lots of energy!

All measurements are approximate.

 Vegan, Gluten-free, Nutfree and Organic where possible.

Ingredients

1 Small Ripe Banana

1 Kiwi, peeled

1 Heaped Tbsp Hemp Seeds*

1 Tbsp Raw Cacao Powder*

1 Tbsp Tahini

1 Tsp Aduna Baobab Powder

1 Medjool Date, pitted

Coconut Water, according to how thick or thin you like it.

Blend all the ingredients and serve with ice if you prefer your smoothies chilled.

img_6173Unfortunately, we didn’t take a photo at the time, so I photographed my recreation and sprinkled on some hemp seeds and raw chocolate raisins.* Yum!

Cheers, Paul!

Ps This stool is 44 years old and has a wonky leg, but I love it!

*See my review post The Benefits of Baobab, a Fruity Protein Smoothie + Review of Aduna Bars.

*https://www.therawchocolatecompany.com/

https://aduna.com/

Copyright: Chris McGowan

Anti-Inflammatory, Anti-Ageing Cherry, Chia and Lucuma Smoothie (no bananas necessary!)

img_3062Cherries are considered another of Mother Nature’s superfoods, reputedly containing a wondrous variety of nutrients which are both anti-inflammatory, anti-againg, pain-relieving and help prevent certain cancers.

They have been found to help relieve the pain of gout, arthritis, fybromyalgia, headaches, sports injuries and also help improve sleep patterns.

That’s a world of responsibility for one little seed!

Combined with the multitude of health benefits from the similarly super-endowed blueberries, you have a super smoothie in the making.

We also have the prebiotics and probiotics, omega fats, Vitamin E, protein and calcium of the homemade Tiger Nut milk (also known as horchata, recipe here) added to the B Vitamins, protein and healthy fats of the almond butter. (NB Tiger Nuts are not nuts but tubers and so should be suitable for people with nut allergies, you can substitute tahini for the almond butter).

And that’s not all!

Did you know Romaine lettuce is a good source of protein? Well, that’s in there too.

Have you tried Lucuma fruit powder from Peru? It is well-known in South America where it is added to desserts and has a slightly malty flavour. It is a source of beta-carotene, iron, zinc, protein, calcium and many other vitamins and minerals.

Chia seeds are a frequent visitor in my smoothies and in porridge and desserts. They are so packed full of goodness and so versatile. Did you know you can use them as egg replacers in baking when mixed with water? See Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included for more information on the benefits and how to use them.

Finally, we have the medjool date, a mineral-rich natural sweetener that even contains Vitamin K, necessary for good bone health.

All of these ingredients are good sources of dietary fibre, which aids digestion.

Vegan, Gluten-Free, Organic where possible.

As there were no fresh cherries available, frozen cherries were used for this recipe.

All measurements are very approximate. Adjust to suit your own tastes.

Ingredients

2 Tbsps Chia Seeds* soaked for 10-15 minutes in some of the Tiger Nut Milk to form a gel, this will thicken the smoothie in the absence of banana or flakes

Large handful of Frozen Cherries

Large handful of Blueberries

A handful of chopped Romaine leaves

1 Tbsp Lucuma Powder*

About 350-400mls homemade Tiger Nut Milk, depending how thick or thin you want the smoothie

Blend in high speed blender for about 40 seconds.

*The Raw Chocolate Company

*Tiger Nuts from The Tiger Nut Company

Copyright: Chris McGowan

Guess the Secret Ingredient in this Gorgeous-Looking Smoothie!

This smoothie was another quirky experiment that turned out so much better than I expected! (see Khaki Kiwi Coconut Smoothie!, Have You Tried Savoury Porridge Yet?, Pink Oats, Anyone?, Cauliflower Oats (Don’t Laugh, It’s a Thing!) and Zoats: Mark 2 (I like this one better!)).

img_3054Following my 16 days of juicing, I had some red cabbage left over that needed using up, so I decided to try it in a smoothie. I thought it might be bitter and make the smoothie a horrible dark colour like sump oil or something, but look at it, it’s gorgeous! And it tastes as lovely as it looks.

It might be a step too far for some of you, but you might be pleasantly surprised.

Red cabbage is full of nutrients including Vitamin C and K, and is well-known for its gut healing and antiflammatory, cancer prevention qualities. 

The smoothie also contains protein, healthy fats, probiotics, B Vitamins and fibre.

All measurements are very approximate, adjust to suit your own taste buds. This is definitely a ‘thinny’. Makes enough for 2 servings.

Vegan, Gluten-free, Organic where possible, cabbage and blueberries rinsed.

Ingredients

1 Small to medium Banana

A handful of Blueberries

A small handful of shredded Red Cabbage

2 Heaped Tbsps Raw Hemp Seeds*

2 Tbsps Live Coconut Yogurt (or any other live yogurt)

About 250-300mls Coconut Water

Add a pitted Medjool Date if you’re worried! I had it without.

Blend in a high speed blender.

*The Raw Chocolate Company

Copyright: Chris McGowan

Spirulina, the Ultimate Superfood? + Banana, Blueberry & Red Peanut Smoothie

imageI loved this smoothie! It has an unusual combination of ingredients and I wasn’t expecting to photograph it at all because usually anything with dark ingredients, and especially Spirulina, will look less than appetising. I was pleasantly surprised, it looks just like a milkshake!

Nutritionally, it has everything you could ask for: potassium, magnesium, iron, zinc, calcium, protein, B12, Vitamin K, iodine, essential fatty acids, fibre – in fact, more vitamins, minerals and antioxidants than you can shake a spoon at.

This so-called superfood can help with post-exercise recovery and fatigue, plus reduce the symptoms of Candida and of allergic rhinitis, among other benefits.

Spirulina is an algae that is mostly protein (between 60% and 70%) and contains a long list of vitamins, minerals and fatty acids. I found it difficult to take on its own when I first tried it just in water, it was better in a small glass of apple juice, but it didn’t blend, I found adding it to smoothies the best way to take it. I then tried the Juicemaster brand and found it a milder version, it certainly doesn’t shout above the other ingredients in this smoothie or spoil the taste.

It’s so beneficial for good health that it’s one of those foods you just know you have to have for your own good!*

I’m not really selling it to you, am I?

Trust me, if I gave you this smoothie and you didn’t know it had spirulina in, you’d be none the wiser. But if in any doubt you could add a medjool date or some maple syrup to be on the safe side!

Remember, the coconut water is naturally quite sweet, as is the banana.

Begin with 1 Tsp a day and gradually increase to 3 times a day if you want therapeutic levels.

(If you have to watch your sodium levels, then please do your own research).

Ingredients

Soak 3 Tbsps Oats, 1 Tbsp Organic Chia Seeds* and a handful of Organic Red Peanuts in a Medium Glass of 100% Raw Coconut Water in the blender for 15 minutes to make them more digestible.

Add

1 Small Banana

A Large Handful of Organic Blueberries, washed

1 Tbsp Meridian Smooth Palm Oil-free Peanut Butter

1 Tsp Juicemaster Spirulina

Blend and add ice if you prefer your smoothie chilled. Enjoy!

img_0400

*Please Note: Since spirulina stimulates the immune system, anyone with an over-active immune system or an auto-immune condition such as Lupus or Multiple Sclerosis is advised not to take it. Similarly, due to its phenylalanine content, those with the metabolic disorder PKU should also avoid spirulina.

Juicemaster

*The Raw Chocolate Company

Meridian Foods

Copyright: Chris McGowan

The Benefits of Baobab, a Fruity Protein Smoothie + Review of Aduna Bars.

img_1319Baobab powder may be new to many of you. I’ve only recently begun using it in smoothies and on porridge and I really like it.

It has a mild, citrus almost sherbet taste and contains protein as well as calcium, iron, thiamin, vitamin C, fibre and potassium.

I use Aduna* brand as I like their ethos: they use vegan, organic ingredients and support small producers in Africa, many of them women (here’s a link to a good article in The Guardian about their business and the impact of growing baobab on local African economies).

I also use their moringa leaf powder which is a green herbal-tasting superfood, a bit like spinach, also with a high protein content, vitamins and minerals.

(My first order came with a personal handwritten thank you note and a couple of recipe cards, which was a nice touch).

(Coincidentally, after I had written and scheduled this post, I won a box of Aduna Moringa and Baobab bars! I have to say, the family love them. The 22 month old who won’t eat anything vaguely resembling a vegetable but loves all kinds of fruit gobbled up a Baobab bar. It has pineapple in and is very flavoursome with a strong citrus taste. I love the Moringa bars with their mango and slightly herbal flavour. They are both highly satisfying. My husband takes a Baobab bar with him on cycle rides). 

Ps Since this post was published I ordered some Aduna Cacao bars – they are lush! They have walnuts, cacao nibs and hibiscus in them and it’s a lovely fruity combination with a bit of a bite from the nuts ‘n’ nibs.

The bars are organic, vegan and gluten-free.

Fruity Protein Smoothie

img_2349This smoothie recipe is also vegan, gluten-free and organic.

If you have time, soak the oats and cashews for 15-20 minutes in the coconut water in the blender. This makes them more digestible.

The grapes and plum contain the anti-ageing reseveratrol, banana is a good source of potassium and energy, the oats and cashews have calming magnesium and the hemp seeds are a good source of protein and healthy omega oils.

Ingredients

Half a Banana

1 Plum

Handful Red Grapes (washed well, they are among the most sprayed crops in the world)

2 Heaped Tbsps Oats

Handful of Cashew pieces

1 Tbsp Baobab Powder*

2 Heaped Tbsps Hemp Seeds

Coconut Water – I used quite a lot this time as I wanted a thin smoothie.

Add all the ingredients to the blender and blend well.

https://aduna.com/

Copyright: Chris McGowan

Post Thanksgiving/Christmas/Celebration Digestion – some suggestions to ease that overstuffed feeling

My American friend Bernadette over at Haddon Musings has just requested a digestive aid to help overcome the overstuffed feeling after the Thanksgiving meal. I half- jokingly gave some suggestions, but on reflection perhaps they may help some of you cope better with the over-indulgence at this time of year. For many of us in the UK it is Christmas or Divali or Hannuka.

I realise of course I should have written this a few days ago! Sorry!

My first advice would be to pace yourself. Take your time, eat slowly and chew thoroughly, put your knife and fork down occasionally and talk to your neighbour.

Remind yourself that as lovely as all this sumptuous food is, your stomach will only take so much before it starts objecting, very loudly and clearly! You can always go back for more later.

It takes about 20 minutes for the brain to get the message from your stomach that it’s had enough, so eating slowly gives time for this message to get through before you start feeling uncomfortable.

You could serve melon with ginger sprinkled on (especially cantaloupe) before the main meal (melon must always be eaten on an empty stomach) and a green salad with the meal, these will help with digestion and also help fill you so you don’t over-eat the fancier stuff.

Here is a website I found which has juice recipes specifically designed to aid digestion: The Fit Indian

Also, fennel and ginger are great digestive aids in any form.

imagePapaya too is especially good for the digestion.

The best thing that you could do – apart from not over-eating in the first place! – is to go for a stroll in the fresh air afterwards. Most people flop on the sofa, holding their stomachs, groaning, vowing never to eat such-and-such again and then doze or veg out in front of the telly.

This is the worst thing you can do!

Walking aids digestion, gets things moving and regulates blood sugar levels so you won’t be dozy all afternoon.

Another tip, have some small windows open. If you are all packed into a stuffy room you will feel worse if you’re also overfull.

Drink water in between the wine/whisky/beer. 

I hope this helps and that you all have a lovely time with family and friends.

Copyright: Chris McGowan