Peachey Keen Breakfast Smoothie

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I have a habit of thinking of recipes and ideas of posts when I am trying to fall asleep. I don’t know why but it’s like my inner genius seems to awaken just when I am about to knock off for the day. Which is really annoying you know because I nearly always seem to forget them as soon as I wake up. Gahhh! #thestruggles

But for some unknown reason I happened to remember last nights Einstein antics and as soon as I woke up I just knew I had to make a peach smoothie. And more importantly, it would be called a ‘Peaches n’ Cream Smoothie’ but obviously that name didn’t get used (I have outlined why below), however I did make a pretty mean smoothie.

There are four reasons why I did not use that name (in list style, because I like lists):

  1. I realised that my idea of a healthy ‘Peaches n Cream Smoothie’ was a little bit boring. I mean, peach, yogurt, milk and honey….c’mon you can do better than that!
  2. Carrying on from that point, I started adding a bazillion other ingredients to the smoothie and I got a bit carried away, which meant that it wasn’t really your typical ‘Peaches n’ Cream Smoothie’ anymore due to all the add-ins.
  3. I also wanted to make the smoothie a bit more filling and balanced, which was another reason why I added so many other things to it, along with making it taste better too!
  4. But above all else you must know one more thing: one of my biggest pet peeves is when people say or write things that are grammatically incorrect. Sure, I do it every now and then but some people do it all the time and it really gets to me, ya know. Which is totally ironic and all too funny considering I was going to name this smoothie ‘Peaches n’ Cream’, which is actually grammatically incorrect (if you haven’t already guessed) because the plural of peach is peach not peaches. Just like fish people, it’s not fishesss!!! Yeah…..that one really gets to me. Also, when people say thinks like me and mum instead of mum and I or write your instead of you’re, don’t even get me started on that……but I’m getting carried away now. That’s a story for another time!

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So, what was I saying, ah yes, the smoothie, that’s right!

This is a great breakfast smoothie because it’s equally tasty, quick and nutritious. Plus, you get your two serves of fruit nice and easy in the morning, loads of calcium thanks to the yogurt and honey (which is important for strong bones to prevent osteoporosis), some good fats from the coconut and macadamias, complex carbohydrates from the rolled oats and antioxidants from the cardamom, cinnamon and chia seeds, which also offer a wealth of other nutrients! Oh, and if you use Greek yogurt you also get a hit of protein! The combination of these nutrients mean that this smoothie is both filling (yet, not heavy) and energizing for the day ahead of you!

 

Recipe

Peachey Keen Breakfast Smoothie

Serves 1

Ingredients:

  • 2 small peaches, chopped
  • 2 large tablespoons natural or Greek yogurt
  • ½ cup milk
  • 1 tablespoon honey
  • ½ teaspoon vanilla extract
  • Handful each of shredded coconut, macadamias and rolled oats
  • ½ tablespoon chia seeds
  • Cardamom, cinnamon, to taste
  • Ice (optional)

Method:

  1. Place all the ingredients in a blender except for the cardamom, cinnamon and ice. Blend until fully combined. If needed add some more milk to the mixture. Add in the cardamom, cinnamon and ice and blend again, until all the ice is crushed and the mixture is smooth.
  2. Pour into a glass and serve.

Notes:

  • You can experiment with the different types of fruit you use. I recommend nectarine, mango, apple, berries and bananas! Make the most of the fresh seasonal produce!

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Remember, healthy eating doesn’t have to be hard…..sometimes it’s best to keep it simple, stupid!

 

Tanisha xx

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Purple Summer Smoothie

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I think I have created possibly my most favourite smoothie ever. Or maybe my second favourite smoothie….only after my beloved banana and peanut butter! But that’s still a pretty big call for me!

This little number was inspired by a smoothie I saw in a cute little café called Sunny Boy Café in Melbourne. The only thing I have changed about the smoothie is the name….they called theirs a Boy Blue Smoothie, very fitting for the café!

But the reason I have decided to change the name of this smoothie and nothing else is because a) it tastes absolutely amazing and there is no need to change any of the ingredients, b) I do not work in a café called Sunny Boy therefore Blue Boy would not be a fitting name, and c) this smoothie is a very pretty purple colour and literally tastes like summer in a smoothie! No joke. It’s good and I know I say that a lot but I do mean it, okay. I don’t just go around saying that everything I make is good because, believe me, I’ve had many disasters in the kitchen!!

Any who, here is the recipe for those of you who are interested in knowing what summer tastes like in a smoothie! You won’t be disappointed.

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Recipe

Berry + Mango SmoothieIMG_5571

Serves 1

Ingredients:

  • ½ cup frozen blueberries
  • ½ cup frozen mango
  • ½ banana
  • 2 large tablespoons Greek yogurt
  • 1 tablespoon honey
  • ½ teaspoon cinnamon
  • Dash of milk

Method:

  1. Put all the ingredients in a blender and blend until fully combined.
  2. Pour into glasses and enjoy!

Notes:

  • Can be made with fresh fruit but I would advice adding in a few ice cubes.

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This recipe is very rough because I tend to not measure any ingredients when I am making simple things like smoothies. So you may need to adjust the ingredients to your liking; a little more milk, a little more honey, whatever you like. In saying so, I only use a very minimal amount of milk so it creates a very thick smoothie, so much so that you can easily use a spoon to spoon the contents out, just the way I like it!

I hope you enjoy this smoothie as much as I did!

Tanisha xx

P.S. The photos are actually of the SAME smoothie although they look like different colours because of the lighting inside and outside. The actual colour is bright purple, if you were wondering.

My Favourite Peanut Butter and Banana Smoothie!

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I’m backkk!! After a bit of a break I’m more excited than ever to share with you guys some of my favourite recipes. Over my short break I have been continuing to cook up a storm and now have a huge line up of recipes that I’m keen to post. And this one’s no exception. This has got to be my ultimate smoothie. To most people it’s probably really nothing that special but I just can’t go past the AMAZING combination of banana and peanut butter, so if you can’t either than this one’s for you.

 

Recipe

My Favourite Peanut butter and banana smoothie!

Serves 1IMG_4732

Ingredients:

  • 2 bananas
  • 2-3 tablespoons natural peanut butter
  • 3 large tablespoons plain or vanilla yogurt
  • ½ cup milk*
  • ½ teaspoon cinnamon
  • Pinch of salt (optional)
  • Ice cubes
  1. Place all the ingredients in a blender (except for the ice cubes) and blend until all combined.
  2. Add anything in if needed i.e. more milk if it’s too thick, as well as the ice cubes and blend once again.
  3. Serve and enjoy!

Notes:

*This was just a rough estimate of the amount of milk so you may need to adjust it as you go.

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I don’t know about you but somehow I seem to have managed to get this combination (PB + banana into nearly all of my breakfast items in some form i.e. in nicecream (obviously!), on toast, in a toasted sandwich, in porridge, in overnight oats, by itself and in other smoothies. I simply can’t go past it!

By the way, I still haven’t gotten my marks back for my Personal Project (check my last post for more info if you’ve got no idea what I’m talking about) but when I do, I’ll let you know.

Tanisha xx

Mango and Passionfruit Smoothie

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Somewhere around the world it’s probably going on 40 degrees C and you’re sweating your knockers off to keep cool, but I’m guessing you’re not really having much like. Am I right?! (Please tell me I’m right)

So, what better way to cool off than with this tropical inspired Mango and Passionfruit smoothie? It’s not exactly what I would be drinking right now in the midst of winter, but it is what I recommend YOU should be drinking if you’re in the midst of summer. You see what I’m getting at?

Now, lets just cut to the chase and provide you with the recipe.

Recipe

Mango and Passionfruit SmoothieIMG_1882

Serves 1

Ingredients:

  • A handful of frozen mango
  • 1 banana
  • 1 passionfruit (pulp)
  • 1 orange, juiced
  • ¼ cup yogurt
  • ½ cup milk
  • 1 tablespoon honey
  • Ice
  • A few sprigs of mint and passionfruit pulp, to serve

Method:

  1. Add all the ingredients to a blender (except for the ice) and blend on high speed for a minute or two.
  2. Add ice if needed and blend again.
  3. Serve with mint and passionfruit in a glass.

Notes:

  • You could even add a tablespoon or two of shredded coconut.

Where did I get the idea for this tropically inspired smoothie you might ask. Well, I just so happened to be pondering the idea of myself sitting on one of those fold out pool seats in Hawaii whilst sipping on an exquisitely refreshing drink. Yeah, life’s good! And then I began wondering what type of drink I was holding, which made me think of a very good mango and passionfruit smoothie I made last summer. And so I thought, ‘why not post the recipe on my blog!’ because there’s no time like the present!

The Lowdown:

This is a great healthy snack option for anyone due to its balanced components of nutrients such as, antioxidants, calcium, protein, fiber and minerals.

Mango is by far my favourite fruit and to be honest, I don’t think it gets all the attention it deserves. Sometimes we get too caught up in the hype of all the super fruits of the moment that we forget about how good all the other over-looked fruits are. Take mangos for example, they’re bursting with fiber, vitamins A and C, and other minerals and IMG_1886phytochemicals. They have even been proven to help reduce body fat and control blood sugars when included regularly in the diet.

In terms of smoothies, they can be a great way for people (especially young children) to eat their fruits and vegetables if they don’t like them in their raw or cooked state. Often you can get away with sneaking in some greens, such as spinach or kale without any notice at all.

For athletes they’re great for getting a high volume of energy packed into one meal. Runners, particularly endurance runners have high energy needs that need to be met by eating lots of food. Often this can become very tiresome, and can leave you feeling bloated and sluggish. So, smoothies are a great alternative to this. Did you know that “AIS Sports Nutrition recommends having a smoothie made with bananas, low-fat milk and honey as a staple snack on a carb-loading day.” (Samuels, 2014)

For some more information try reading an article by Endurance Sports Nutrition called ‘Smoothie suggestions for endurance athletes’.

Sources:

http://humansciences.okstate.edu/nsci/index.php/component/content/article/1-latest/56-nsci-research-finds-health-benefits-in-mangos

http://www.livestrong.com/article/525480-what-athletes-should-know-about-smoothies/

Creamy Jaffa Smoothie

IMG_4235IMG_4239For those of you who are a fan of the Jaffa combination this one’s for you. Although, it is in a slightly healthier combination…but just as tasty! You’re taste buds won’t suffice, and nor will your waistline!!

Creamy Jaffa Smoothie

 Serves 1

Ingredients:

  • 2 bananas, 1 frozen, 1 normal *
  • 1 ½ tablespoons cacao
  • 1 orange juice and ¼ zest
  • 4 medjool dates, pips removed
  • ½ cup almond milk (roughly)
  • 2 tablespoons Greek yogurt or any natural yogurt

Methods:

  1. Pop everything into a blender and blitz until all combined.
  2. Top with desired toppings (see below for ideas).

Notes:

  • *It doesn’t really matter whether the combo, just as long as there are 2 bananas – frozen or fresh!
  • You can use whatever type of milk you like.
  • I served mine with Orange and Macadamia Muesli – to die for!
  • It would also be great served with some shaved dark chocolate for an extra bit of indulgence. I can recommend Lindt Orange Intense.

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This is kind of a mixture between nicecream and a smoothie…a really thick smoothie, IMG_4245infact! If you like your smoothies a little runnier, then increase the amount of milk. And if you aren’t fond of bananas that much, I wouldn’t worry because you can’t really taste them; they’re overpowered by the orange citrus taste. I have put them purely in to add volume, so if you were really worried you could just omit one of them for more yogurt.

I have added granola/muesli on top of my smoothie to make it a more balanced and filling breakfast but you could always add a handful of rolled oats into the smoothie mixture.

Smoothies are a great way to get in your fruit and even veggies in the case of green smoothies, without even realising it, so I highly recommend them for kids who are so fond of all the good stuff. I also recommend drinking smoothies before a training session because they are a great source of energy and keep you full for a really long time.

Tanisha xx

Minted Hot Chocolate

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Who doesn’t love a good hot chocolate? Better yet, who doesn’t love a hot chocolate that’s healthy but still tastes just as good? I mean, they’re the best things you can have to cheer you up on a cold and gloomy winters day. So with winter well on its way down here in the Southern Hemisphere I’ve brought you a refreshing twist on the classic hot chocolate. Enjoy!

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Recipe

Minted Hot Chocolate

Serves 4

Ingredients:

  • 1 tbs mint leaves
  • 250ml (1 cup) water
  • 375ml (1 ½ cup) milk
  • 100g (2/3 cup) dark chocolate
  • 1 tsp coconut sugar

Directions:

  1. Place mint leaves in a bowl. Boil water and pour it over the leaves. Let it stand for about 10 minutes.
  2. Heat milk. Break dark chocolate into pieces; add to hot milk. Stir until chocolate has dissolved.
  3. Strain the mint and add the liquid to the to chocolate milk. Reheat. Sweeten to taste with sugar.IMG_3781

The Lowdown:

Just because we’re athletes doesn’t mean we can’t enjoy one of life’s greatest pleasures.

Surely by now you’ve all heard the wonderful news that chocolate, dark, in particular does, in fact, have some remarkable health benefits. It has been known to reduce things like depression and stress, is full of beneficial antioxidants and can boost your brain power.

But did you know that consuming dark chocolate may help improve your athletic endurance. What?! Yes, you heard me right. When small doses are eaten alongside regular exercise your performance could be boosted by up to 50% according to a study conducted by scientists at UC San Diego. This is because dark chocolate contains the plant compound epicatechin, which appears to stimulate muscle growth in a similar way to vigorous activity such as jogging. (Cohen, 2011)IMG_3766

But before you go smash down that whole block of Cadbury’s Marvelous Creations or some Ben & Jerry’s, just remember that only a very small amount of DARK chocolate is needed to intensify the effects of a workout. Any more and it won’t even make a difference.

Tanisha xx

Sources:

http://www.laweekly.com/restaurants/dark-chocolate-may-improve-athletic-endurance-2382321

http://www.dailymail.co.uk/news/article-2037556/How-dark-chocolate-boosts-fitness-exercise.html

Packed Green Smoothie

I now have several kale plants growing in our garden at home, and they are so easy to maintain. I recommend that everyone grow their own veggies at home if they have the space.

So what do I do with all the kale I have, I make a green smoothie, of course!

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Recipe

Packed Green Smoothie

Serves 2

Ingredients:

1 Cucumber

1 Avocado

Large handful of kale*

2 Kiwifruits

1 nectarine or peach**

1 banana

2 tsps. honey

Coconut water or water

Ice cubes

Directions:

  1. Chop up all your fruit and veggies (they don’t have to be perfect) and chuck them in the blender, along with the honey and enough coconut water to cover all the fruit and veggies.
  2. Blitz it all together in your blender and add the ice cubes towards the end.

Notes:

*You can swap the kale for some spinach if you like

**The nectarine or peach can be substituted with an apple

Adapted from: pennyslittlelane.com/2014/09/19/green-smoothie/

P1010044The Lowdown:

What I love about smoothies is how quick they are to make. If you’re a bit rushed for time you could P1010043always whip up a smoothie and put it in a portable drink container, as they’re easy to have on the go.

This is a very refreshing drink that is great for after high-intensity exercise or just as a light snack to cool down in the hot summer months. It includes a combination of vegetables and fruits to make it a perfect high-energy drink for when you are feeling a little bit tired or just a bit down-in-the-dumps.

What’s more is it is a great way to eat your veggies without even tasting them; the fruits and honey add a nice touch of sweetness with the added benefit of extra energy from the honey. Whilst the cucumber and water make the smoothie more light and revitalizing, and the avocado is full of healthy fats. Don’t be fooled by the myths that avocados make you fat; they actually aid in weight loss because they are full of heaps of good fats that provide you with energy for day-to-day activities, essential fatty acids and fat-soluble vitamins A, D and E, and fats that are used for making cell membranes, brain tissue, nerve sheaths, bone marrow and protective layers that cushion the organs.

One word of caution though, if you are an athlete or just someone doing high-intensity exercise, this smoothie is not ideal to replace as a meal. If you wish to have a smoothie as a meal I recommend a yogurt and/or milk based one as this is much more balanced.

Tanisha xx

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References:

Sports Nutrition for Young Athletes