MyProtein USA

For any of you living in the US: MyProtein just launched stateside!

They have some great products available (and most are a fraction of what you normally pay for high- end protein goods).

Be sure to have a look here!

Have any of you tried MyP before? What's your favourite product? 

Butternut Squash

One of my favourite things about autumn is the abundance of gourds! Not only are they high in a number of healthy vitamins and minerals (including phytonutrients and antioxidants). Butternut squash in particular is an excellent addition to any cold weather meal. True to name, butter-y smooth and rich in flavour: butternut squash creates excellent soups, or can be eaten on its own. According to research, the benefits of this vegetable also contain significant amounts of potassium, vitamin B6, beta-carotene, vitamin C, and folate (all which contribute to overall health).

In addition to being an excellent way to meet your 5-a-day, butternut squash is generally found in any supermarket AND is generally quite inexpensive. It also can be stretched in terms of cooking – definitely a budget friendly food. These squash tend to stay fresh for quite a while as well; just make sure you don’t store them in the fridge, as they won’t keep as well.

I normally bake butternut squash with a bit of olive oil, and spices (cumin, chilli, salt) and like to bake it with whole cloves of garlic as it adds a bit of flavour. 

This particular squash recipe illustrates how to make butternut squash as a simple side dish (or main depending on your appetite). I’ve included a few garlic cloves in the cooking process, but that’s entirely optional! This was baked at 200C for 30-40 minutes (until you can poke a fork through easily). This is also quite nice with a bit of feta cheese sprinkled on top as well.

Here’s a how-to in photo form below:

Enjoy!

Time to jump on the Grain Train?

Woah! Grains are the most fashionable food on the planet right now. Taylor Swift's been instagramming buckwheat pancakes, Jennifer Aniston's cooing over quinoa (pronounced keen-noir), Eva Mendes raves about aramanth - and for good reason. Supergrain recipes are full of fibre, antioxidants and protein to keep you feeling fuller for longer.

So here I'm introducing the 5 Supergrain Heroes here to solve your energy dips with some simple recipe tips.

AMARANTH
Turn it into ah-maize-ing popcorn without the corn....
Spread 1 tbsp amaranth over the base of a hot pan and cover. Keep moving the pan around and listen to the amaranth pop, stop before they're all popped or you may risk burning them.

QUINOA
A Toast to it......
Boil for 15 mins, then pop in a hot oven, toasting until its cccccrunchy. Did you know Kate Moss starts her day with toasted quinoa? (well if it's good enough for her)

BLACK RICE
Lighten up a pudding with black rice....
Make rice pudding with black not white rice plus swap  cow's milk for coconut milk and sweetener, honey or palm sugar. (Be warned: It's life changing good)

SPELT OR PEARL BARLEY
Do I have to spell it out to you? Stir up a rissotto with spelt....
Put your fancy rissotto rice aside and use spelt or pearl barley for an earthy-tasting rich dish.

MILLET
Don't mill about, Make millet into muesli...
Add millet or quinoa flakes to porridge made with oats, and stir in some sunflower or sesame seeds for added bite.

Now Introducing The Healthiest Breakfast Ever
Despite not being a grain (it's officially a seed) quinoa is the 'pioneer' of the supergrain movement. Don't think this versatile little high-fibre and protein-rich megastar is simply a side dish. Quinoa makes the perfect porridge. It make take a few extra minutes to prepare but make big batches and keep in the fridge to reheat. (or try cold....it becomes a lovely muesli style medley)

Quinoa POWER Porridge (I promise this will live up to its name)

(enough for 5 servings)

400ml (almond or skimmed) milk
180g quinoa
1 grated apple
2  tbsp flaked almonds
1 tsp cinnamon
runny honey to serve
greek yoghurt to serve

1. Bring the milk to the boil, add the quinoa and serve. Gently simmer for  15 mins with the lid on until absorbed and quinoa cooked.
2. Stir through the apple and flaked almonds, and serve the yoghurt, cinnamon and honey.
BOOM!

Introducing the Nourishing Speedy Salad for lunch or dinner
Like quinoa, amaranth is a great source of fibre and protein, plus it's full of magnesium and nutrients like magnesium and iron that many of us are deficient in.

Andean Grain and Salmon Salad

40 - 50g Andean mix (combo of amaranth and red, white and black quinoa found in health food shops or aisles of supermarkets)
1 - 2 tsp olive oil
100g salmon fillets (or smoked salmon)
60g sugar snap peas
1- 2 tsp lemon juice and some lemon zest
1/2 tsp sugar
a handful red grapes
handful of watercress
40 - 50 g feta cheese
handful of cut chives

1. Cook the grains and set aside
2. Brush salmon with oil and cook or sear (or use ready cooked smoked salmon)
3. Blanch peas in boiling water until tender.
4. Whisk the olive oil, lemon juice, zest and caster sugar together combining with other ingredients to toss together and serve immediately.

MMMMMmmm

Watch out more dessert recipes using supergrains to come

Live Healthy, Love Life x

Coconut Crazy: The World's Healthiest Chocolate Bounty

I've always been a fan of the humble Bounty bar and if you don't know what one is, where have you been? A bounty is a coconut filling enrobed in chocolate and comes in 2 pieces should you need to half your time or temporarily half your guilt. (You may spot the Bounty, keeping the Topic coming, come Christmas at the bottom of the Celebrations box.) Now despite coconut being one of my favourite fruits and native Pacific Islanders believing the humble coconut a "cure for all illnesses" (let's face it who'd argue with them?) the Mars company and more recently Nigella Lawson have done little to help publicise their immune boosting health benefits (In case you missed it Nigella recently deep fried the Bounty bar, liberally buttered up with double cream and ate from her fridge and did little to advocate its anti-oxidant profile, high fibre, vitamin, mineral and amino acid content.) So quite the little power house coconuts can actually extend your life (not to mention substantially shorten it should you be caught under a coconut tree in monsoon weather or when a nut decides to accompany gravity to the ground). 

So anyway more uplifting news about the Coconut and my aim to find ways to get more of it into my diet. Let's crack on with one fun way I've found....introducing the Bounty bomb….tiny clusters of chaos that explode in your mouth and take you to the shores of the Caribbean in a mouthful (too much?)

Ingredients

•       1/3 cup natural sweetener/sugar 

•       1/4 cup unsweetened cocoa powder

•       1/2 cup almond milk or skimmed (fat free) milk (I use Blue Diamond)

•       1/4 cup Choc coconut protein powder (I use Myprotein's)

•       3 Tbsp peanut butter – 250 cals (I used Bulk Powders for value)

•       1 banana, mashed or 2 tbsp apple sauce 

•       A few splashes of Myprotein flavdrops to taste

•       1/2 tsp espresso or coffee powder

•       2 1/2 cup instant oats

•       1 1/2 cups Desiccated coconut

(if you haven't got a cup measurement device then go nuts and get one...it's not a threat of going all-American I promise but it does help speed things up)

Instructions

1.      Grab a saucepan and heat natural sweetener/sugar, cocoa, milk and protein powder over medium heat. Be careful to heat continuously to stop catching the bottom but until mixture starts to bubble slightly. Remove from heat and stir in the peanut butter, banana/apple, espresso powder and star of the show Coconut. Fold in oats until fully combined and looking yummy. Add a few flav drops to taste.

2.      Spoon onto parchment paper using a scoop. Using bottom of scoop (or spoon) make a small indentation and sprinkle a few choc chips on top if feeling naughty, pressing lightly with fingertips. Should make around 24. Allow cookies to set, about 30 minutes.

3.      Store clusters in airtight container in refrigerator for up to one week….if they last that long.

Time to go COCONUT CRAZY? (What? All the cool cats use large font for Emphasis) 

Whether you’re eating the meat, drinking the juice, or consuming it as oil, coconuts are a delicious and nutritious source of fibre, vitamins, minerals and amino acids. It has loads of calcium, potassium, and magnesium, as well as plenty of electrolytes. In fact, coconut water is known to have the same electrolyte levels as human plasma, and has even been used for plasma transfusions!
The oil is excellent for keeping one young and beautiful. Its antioxidant properties slow down the ageing process by protecting the body from harmful free radicals (little blighters). I like to put a little bit of coconut oil on my skin every day to keep it nice and smooth, as well as free from dryness. I apply it onto my skin before showering. The hot water opens my pores, allowing the oil to absorb through my skin more efficiently.
Coconut oil is also great to cook with and definitely something trendy to adorn any larder/pantry or store cupboard (more recipes with coconut oil to come.)

Enjoy! Live healthy, love life! x

Stack 'em up: Make every day Pancake Day!

Of all the foods, pancakes may not be the first thing that springs to the nutritiously conscious mind. But they deliver a blend of slow-release carbs and protein, which means active people should consider them more than a one-Tuesday-a-year treat. Especially if garnished with some nutritionally-savvy preparation tweaks below.

Pancakes go way back. In fact the word originates from an ancient Greek flat cake called plakous. Different cultures have different takes; the typical French paper-thin crispy crepes; Russian blinis, Americans thick and fluffy. All around the world athletes have reclaimed the traditional comfort food as an approved option to really "hit the spot" post workout.

So are you flippin' ready? Here is a super-charged lower carb and high protein option on the original...

• Heat a large non-stick fan over a low heat.
• Mix a cup of Oats, half a cup of Protein powder (optional), 1 tablespoon sugar, or sweetener, a pinch of salt, 1/2 teaspoon of baking powder and a pinch bicarbonate of soda in a mixing bowl.
• Whisk an Egg (or 2 egg whites), 3/4 cup of milk (almond or skimmed milk), and splash of vanilla extract.
• Pour the wet ingredients into the dry ingredients and continue to whisk until fully combined.
• Turn the heat up to medium and brush the pain with oil (I use coconut oil). When the oil starts to spread or spider, pour in the batter in small circles. 
• When the pancake bottoms are golden brown and the tops start to bubble (usually 2 - 3 mins) flip the pancakes over...and catch! then cook until golden brown. Repeat, brushing the pan with a little oil each time, until you are out of batter and it's time to get creative with your toppings!

(all of the above are general guidelines and I use a cup just for ease; the recipe is versatile and can be easily modified easily so a great one for having a play with)

Top of the toppings:

Honey is good for those with a sweet tooth and delivers vitamin C and immunity-boosting antioxidants

Lemon Juice contains vitamin B and C plus flavanoid antioxidants and always goes well with a little sugar or sweetener.

Blueberries or any fresh fruit is a good addition but these are a popular superfood (in the picture below I used strawberries and cream protein powder and added fresh blueberries to the mixture).

Peanut Butter is packed full of protein and amino acids needed for muscle repair.

Banana is a popular choice and aids recovery with fast release of energy. 

Cinnamon and nutmeg or other sweet spices are said to reduce inflammation.

For savoury options low fat cheese and spinach provide a good dose of Vitamin K for bone health.

Figs, pears and walnuts pack in the fibre and a few spoons of protein-rich Greek yoghurt top this off.

Jalapeños, guacamole and chilli flakes raise the metabolism and avocado contains good fats that lower the naughty cholesterol.

Live healthy, Love Life x

Spotlight on Greece: Easy peasy and quick as Tzatziki

Having visited Greece a number of times I always come home determined to mix up my mid week meals with moussaka and more. However time isn't always on my side so I've found 3 ways to create a Taverna in your kitchen with Grease lightning speed (and hopefully without the plate smashing)

1. Tasty Tzatziki

If you don't know what Tzatziki is, it is a Greek appetiser usually served cold and a great accompaniment to pitta and crudites. (If you don't think you've had Tzatziki but have vague recollections of doner kebabs during student days, the Tzatziki and salad were the only redeeming features of the ever-popular student staple.)

• Strain 8 oz fat free yoghurt to remove as much liquid as possible. Set aside.

• Scoop the seeds out a small cucumber with a small spoon. Put the cucumber in a blender or grate and sprinkle with a little salt (this helps release the liquid). You may want to use the back of a spoon to help squeeze out any excess liquid.

• Combine cucumber and yoghurt, adding some salt, pepper, garlic, lemon juice, dill, chives and refrigerate for a few hours before serving.
  

2. Heroic Houmous

Some people like to use some yoghurt in this recipe for a more creamy consistency. If so add a few tablespoons when you blend.   

• Combine a tin of chickpeas with a drop of olive oil, 1 tbsp of lemon juice, salt and pepper, a few cloves of garlic and 1/2 tsp of paprika.

• Blend using a hand blender until smooth or leave chunky according to preference.

• Add some parsley (and perhaps an olive) to serve. If there's any left over save as a great snack when hunger strikes next day.

3. Super Souvlaki

These are simply a type of healthy kebab. I make mine with Chicken but they are also delicious with pork fillet, lamb or beef steak, or meatier fish like monkfish. For vegetarian options try using cubes of halloumi.

• Put the meat in a freezer bag with a little oil, lemon juice, herbs and spice and seal. Toss to coat. Marinate in the fridge for 1 - 2 hours. 

• Pre-heat the grill or fire up the BBQ for an authentic Greek feel. Thread the chicken and some diced vegetables such as aubergine, onion, courgette and pepper onto skewers. 

• Grill for 10 - 12 mins, turning often, until the chicken is cooked through. 

• Serve 2 kebabs each along with tzatziki, houmous and celeriac or sweet potato wedges. (recipe to follow)

Live Healthy, Love Life x

Funspiration: Trim and Toned

Lacing up for a run or getting into the gym takes a bit more effort than simply cutting down on your food, but the trade-off can be well worth it. Apparently people who lose weight through dieting alone, lose 65% of this through through body fat (hurrah!) with the remaining 35% coming from lean body mass (ahhhhhh). If you exercise as well then you can expect to keep hold of far more of that precious lean muscle while shifting the same amount of blubber, muffin tops, bingo wings etc.

Result: a more toned torso, a stronger, faster metabolism, and a better stamina to take on the day plus a general feel good factor post-workout. (as well as a great excuse to try a few recipes for rewarding yourself)

Putting it into practice: Researchers say that moderate changes are key to striking the right balance; so a 20% cut in calories plus 20 mins of exercise a day hits the sweet spot.

Ideas to get started: Power walking is a great way to start and get you up to running at intervals after just a few weeks, Pilates, Yoga, Swimming, Cycling, are all ways to incorporate easy exercise into your routine. Fun with friends or a partner is great and if you are interested in a short blast of toning try the 7- minute workout.

More exercises and reviews of exercises to come (from Power plates to Hell Runner we're throwing ourselves into it)

Live Healthy, Love Life x