Healthy Coffee

According to a recent study published by the Telegraph, on average they found that your coffee addiction could cost you over £15,000 in your lifetime. That’s AT LEAST two holidays!

So why not switch to making your own coffee in the mornings. I know what you’re thinking, I love those takeaway coffee cups too but hey we need to start thinking of the environment and not to mention our bank accounts!

I found this little gem whilst shopping around in Copenhagen. It’s a sleek thermal To Go cup which I always use for my morning homemade coffees. You can buy it here

When making coffee never use instant as this is full of toxins. Instant coffee is high in acrylamide which is a chemical compound shown to cause cancer in animals and has associations with causing nerve damage in humans.  Instead buy a French presser and use fresh ground coffee (it tastes and smells much fresher too).

Here’s my recipe for a healthy energy boosting coffee

 

COCONUT & MINT ENERGY BOOSTING COFFEE

Ingredients

  • Fresh ground coffee
  • Fresh mint leaves
  • 1 tablespoon coconut oil
  • 1 teaspoon cocoa powder
  • Sprinkle of cinnamon
  • Dash of almond/soya/coconut milk (Rude Health is my favourite brand)
  • 1 teaspoon of Stevia sweetener (if needed)

Method

  1. Brew the coffee in a French presser for 5-10 minutes
  2. Add the coffee, fresh mint leaves, coconut oil, cocoa powder and milk into a blender
  3. Serve with a dusting of cinnamon powder

The Benefits

Coconut oil is great for your skin and hair and can improve your coffee. Miranda Kerr and Jessica Alba both have a spoonful of coconut oil each day, so what better way to start the morning then by adding in a spoonful of oil to your coffee. For more detail on the benefits of coconut oil click here

Organic cocoa powder is high in fibre and magnesium.

Cinnamon is good for boosting metabolism loaded with anti-oxidants and anti-inflammatory properties.

Almond/soya/coconut milk anyone you prefer as long as it’s not cow’s milk! Cow’s milk contains hormones, lactose and saturated fats (all the bad stuff) which shouldn’t be consumed on a daily basis. Fresh mint leaves is good for digestion and it also gives that Starbucks peppermint hot chocolate taste to your homemade coffee!

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Acai Bowls

Since returning from Brazil I’ve become obsessed with acai bowls (pronounced ‘ahsyee’).  The acai is a berry grown in South America aka as a superfood and full of antioxidants!

In Brazil I’d buy a bowl of acai for £2 but in London most places charge approximately £7 so I decided to learn how to make my own…

Some benefits of acai are as follows;

  • aids weight loss
  • helps digestion
  • has anti-aging effects
  • improves mental function
  • promotes heart health

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They’re real easy to make and perfect as part of a Sunday brunch or even dessert.

Ingredients
Acai berry frozen purée (sold in all health shops)
2 bananas
Fresh berries
Goji berries
Chia seeds
Coconut flakes
Honey

Method
1. Mix the banana and acai pulp together in a blender
2. Pour into bowl
3. Decorate with the banana, berries, chia seeds and coconut flakes
4. Drizzle with honey

 

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White Crab Meat & Avocado Tacos

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 I don’t wanna taco about it…

With fresh ingredients and only taking minutes to prepare, this is the perfect summer dish!

The white crab meat and avocado tossed with cherry tomatoes in a tangy lime juice makes the best combination. Coupling this dish with rosemary sweet potatoes fries and a fresh simple side salad, you’ve got a winning dish right there!

INGREDIENTS

For the tacos:

  • 200g White crab meat
  • 1 ripened avocados
  • Cherry vine tomatoes
  • 3 spring onions
  • 1 zest and juice of a lime
  • Fresh coriander
  • 12 taco shells

For the salad:

  • Rocket
  • Balsamic vinegar & honey dressing
  • Cherry vine tomatoes
  • 1 avocado

For the sweet potatoes:

  • 3 large sweet potatoes
  • Fresh rosemary
  • Maldon salt and ground pepper

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METHOD

  1. Cut the sweet potatoes in thin chunks and soak in water and salt for an hour
  2. Dry off with paper towels and place on a foil covered baking tray
  3. Drizzle with olive oil and sprinkle rosemary and salt and pepper
  4. Bake in the oven for 45 minutes at 220 degrees C
  5. Mix all the taco ingredients together in a bowl
  6. Mix all the salad ingredients together
  7. Put the taco shells in the oven for 3 minutes
  8. Remove the sweet potato fries from the oven and leave to cool (best served with mayonnaise)

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Superfoods

What are Superfoods?


To be honest, I don’t think there is any simple scientific way to explain what a super food is. I genuinely think it’s used more as a marketing tool to advertise certain foods. Nevertheless, having done my own research on individual ‘superfoods’ I can indeed say that most of them are highly beneficial to health and that we should incorporate as many super foods into our lifestyle as possible.

However, it is important to have a balanced diet. Not one food type or group will be sufficient for a healthy lifestyle so please don’t restrict yourself…diversification is key!

I’ve picked five of the trendiest superfoods right now (yes I’m talking about the ones that you can’t pronounce)

1) Lucama powder (pronounced Loo cama)

 This powder is a healthy low sugar alternative and safe for diabetics that is rich in nutrients and antioxidants. The Lucama fruit originates from Peru and has a unique caramel flavour. (It’s even been used in ice creams – check out Oppo’s salted caramel and Lucama flavoured ice cream).

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You can add this powder to your smoothies and porridge (see my post on the ‘Chia Seed Oatmeal Pot’ for a healthy breakfast recipe).

2) Maca Powder (pronounced Maca)

Not gunna lie to you guys but the taste and smell of maca powder is extremely potent. Again originating from Peru it’s known as the ‘Peruvian ginseng’. However, it’s benefits have been long valued for years. The maca powder has been proven to help clear acne and also help with anxiety and stress. The powder is rich in Vitamin B, C and E and provides a plentiful dose of calcium, zinc, iron, magnesium and amino acids (good for muscle development).

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3) Goji Berries (pronounced Go Gi)

This sweet tart fruit is usually sold dried and basically looks like a red raisin. Goji berries are a great alternative to fresh berries because you can carry them around in you bag without having to worry about them squashing or leaking. They are best eaten with cereal, oatmeal or yoghurt combined with a mixture of nuts.

Originating from Asia, I grew up eating Goji berries. When I was younger, my mother used to make this Goji berry tea, which was basically just Goji berries soaked in hot water for hours (so good for you)!

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4) Calvo Nero (pronounced Kah voh loh Nero)

I don’t think this vegetable is that well known yet as none of my friends seem to have heard of it. Basically, this vegetable is the cousin of kale; it’s the new and improved KALE. The delicious and rich taste is great used in hearty meals including spag bol and paellas but also in lighter dishes such as salads.

The calvo is a good source of vitamin K, A, B and C, fibre, calcium, copper and iron (it’s basically really good for you).  The only downside is that it’s not sold everywhere yet; I believe you can buy this plant in Waitrose and larger supermarkets.

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5) Coconut oil

 I literally cannot live without coconut oil. I use this for everything – hair, skin, makeup remover, tea and of course cooking (in fact I will have to do a separate post dedicated to coconut oil). If you don’t have a jar of coconut oil in your kitchen I strongly suggest going out to buy one now. Coconut oil should be used as a substitute for olive oil when frying. This is because the properties of oil change and become toxic once heated. Moral of the story: leave the extra virgin olive oil for the salad dressing!

There are numerous benefits of coconut oil such as easy digestion, it’s not readily stored as fat, processed by the liver (which means that they are immediately converted to energy instead of being stored as fat), anti-ageing and skin issues.

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So what are you waiting for? Get your ass down to the closest Wholefoods now!

K xo

The Secret to a Flat Tummy

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There’s one little secret to keeping those abs flat and less bloated. Every one has had that feeling after eating, where you’ve eaten your food a tad too fast and now you’re sat there feeling all gassy…and quite frankly un-sexy. Now, the secret to avoiding this feeling is not just about what you eat, but when to eat those foods.

Many people think that as long as they meet their 5 a day target and incorporate enough fruit and veg in their diet that it will help them lose weight.

Aside from the numerous positive effects in which eating fruit has on the skin, hair and the body. When you decide to eat all this fruit is the most important thing, and this big secret is the beauty of ‘food combining’.

When you effectively food combine, your fat is able to burn away properly; so you aren’t left with undigested food particles in your body.

FOOD TYPES:

The main thing is to realise that there are 4 different food types.

Group 1: Proteins that digest slowly (Eggs, nuts, meat, milk, poultry and cheese)

Group 2: Carbs that digest quickly (Grains, pasta, cakes, honey, potatoes, rice, sugar and sweets)

Group 3: Non-starchy vegetables that can be digested with groups 1 or 2(salads, herbs, seeds, coconut/olive oil, seasonings and spices)

Group 4: Fruit that has the fastest digestion rate

WHY THIS WORKS:

The reason why this works is because some foods are digested more quickly than others. For example, carbs need alkaline juices for digestion whereas proteins need acid digestive juices.

SOLUTION TO GETTING THOSE ABS:

Fruit + Meat/Fish =Gas

Fruit by itself = No Gas

BENEFITS:

Effective food combining will help your body burn fat more effectively. It also ensures your body is maximising its absorption rate so you get the most out of that £15 spent on a small bag of goji berries in Wholefoods! Additionally, this prevents bloating and indigestion (no one finds burping sexy)!

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So, to conclude, fruit should always be eaten alone or within 30 minutes before or after a meal. Your body will best absorb all the benefits from fruits if eaten in the morning and on an empty stomach. (The fastest digesting fruit of them all is the MELON, thus this should always be eaten alone or not at all)

So go on, get all OCD on your food and happy food combining!

K