RECIPES FOR SUMMER 2016
Smoothies and muesli get the Healthy Chef touch in these simple, power-packed taste explosions.
Body shaping smoothie
This smoothie is high in protein, antioxidants and fibre to support a healthy metabolism. For weight loss it is recommended you get between 80 to 120g of protein per day to aid satiety and repair. Adding protein to this smoothie can work effectively to regulate the appetite, increase satiety and encourage significant fat loss. Organic Superfood (available from thehealthychef.com) is high in naturally occurring vitamins and minerals from ten different fruits and vegetables. It contains antioxidants called polyphenols which are anti-inflammatory to the body and can promote optimum health and vitality. Avocado is loaded with the antioxidants lutein, vitamin E and beta-carotene and can promote blood sugar reduction and support cardiovascular, digestive and skin health.
½ or ¼ avocado, depending on size
Small handful baby spinach leaves or 4 leaves cos lettuce (romaine lettuce)
½ cup (125ml) coconut water
½ cup (125ml) almond milk or coconut milk
1 teaspoon chia seed or golden ground flaxseed
2 tablespoons protein powder
1 tablespoon Organic Superfood
Combine all the ingredients into a good high speed blender. Blend until smooth and creamy. Enjoy!
Blueberries are rich in vitamin C, which helps to keep the skin firm by aiding collagen production. Collagen gives strength and structure to your skin and is vital for elasticity and firmness. Silica is also a trace mineral found in berries that assists with collagen formation as well as helping improve skin’s hydration and elasticity. Apple adds sweetness and is high in pectin fibre that helps keep you fuller for longer, as well as a mineral called boron that helps strengthen your bones and keep you alert. Almonds are packed full of protein and heart-healthy fats that are kind to your arteries, help lower cholesterol and keep blood sugars stable. Almonds are also rich in vitamin E that is the most important antioxidant for the skin and protects against ageing.
Serves 1 – 2
Handful raw almonds (¼ cup)
2 tablespoons organic flaked coconut
1 red apple, diced with skin on
4 fresh pitted dates
Almond milk or yoghurt to serve
Fresh fruit and boosters to serve
Combine ingredients into a food processor or blender. Process for 10 to 15 seconds, or until just combined and mixed in a little. Place in a bowl and fold through blueberries and banana. Enjoy with almond milk or thick natural yoghurt with live cultures.
If preferred, add fresh figs, orange zest and pomegranate in place of banana and blueberry, and Brazil nuts in place of almonds. Boost the protein by adding 1 tablespoon Healthy Chef Protein when blending, or add a superfood hit by mixing 1 tablespoon of Organic Superfood into the yoghurt. Alternately, blend the whole lot with coconut water for a delicious smoothie!
Teresa Cutter, aka The Healthy Chef, is one of Australia’s leading authorities on healthy cooking and the author of the Purely Delicious recipe book. A chef, nutritionist and fitness professional, she combines her knowledge of food, diet and exercise to develop delicious recipes that maximise health and wellbeing.
The Healthy Chef Recipe App is available from the App Store and Google Play. thehealthychef.com