This cleansing cabbage and hemp salad only takes 10 minutes to toss up

Are you looking for something quick, easy as well as tasty to toss up at lunchtime? Then this colourful cabbage and hemp salad recipe is just the thing for you!

This delicious salad incorporates a variety of colour, which is essential for obtaining a vast amount of nutrients in a single meal. It’s sure to stave off midday slumps and instead give you a great energy boost!

With added hemp seeds for protein and healthy fats such as avocado and olive oil, this salad is perfect for a satisfying lunch.

Bonus tip: Blend up a nutrient-dense green juice to enjoy with your salad for an added nutrient punch!

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Tasty hemp and cabbage salad recipe

Prep time: 10 minutes

You’ll need:

  • 1 small head of purple cabbage
  • 1 handful cilantro, coarsely chopped
  • 1 large red or yellow bell pepper, chopped
  • 1/2 cucumber, diced
  • 1/4 cup olive or hemp oil
  • 1 avocado, pitted and sliced
  • 1/2 cup hemp seeds
  • Juice of a lime

What to do:

  1. Wash, cut and prepare all of the vegetables on the ingredients list.
  2. In a side bowl, whisk the olive or hemp oil with a sprinkling of salt and pepper.
  3. In a medium bowl, mix the vegetables, olive or hemp oil and hemp seeds.
  4. Squeeze the lime juice over your salad and refrigerate it for one hour.
  5. Remove your salad from the fridge, then top with sliced avocado.
  6. Enjoy immensely!

Let me know what you think of this tasty recipe!

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Try out these raw superfood bars for a delicious on-the-go breakfast!

Breakfast really is the most important meal of the day. Failing to start your day with a nutritious meal will only lead to a lack of energy, decreased productivity levels and pesky cravings late in the day. And you don’t want that, now, do you?

I came across this downright delicious recipe for raw superfood bars a couple of months ago and have been making them almost weekly ever since. I can’t seem to get enough of them!

These tasty bars are far more budget-friendly than store-bought versions, only take a couple of minutes to make, and are perfect for an on-the-go breakfast. Because sometimes we just don’t have the time before work to cook up a big brekkie, right?

I hope you love this recipe as much as I do. Enjoy!

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Raw superfood energy bars recipe

Makes: 6 bars

You’ll need:

  • 8 dates, pitted and chopped
  • 1/4 cup raw sunflower seeds
  • 1/4 cup raw almonds
  • 1/4 cup shredded coconut
  • 2 tbsp virgin organic coconut oil, softened
  • 1 tbsp chia seeds
  • 2 tbsp cacao nibs
  • Dash of salt

Optional ingredients:

  • Coconut butter, softened

What to do:

  1. Combine the dates, sunflower seeds, almonds, shredded coconut, coconut oil and salt in your food processor or blender.
  2. Blend the ingredients on high-speed until a textured batter is formed (should take two to three minutes). If the blending becomes difficult, start with one tablespoon of coconut oil and then add more as needed.
  3. Transfer the batter to a bowl and stir in the chia seeds and cacao nibs.
  4. Use your hands to form the batter into a rectangular shape on a baking sheet. It should be 1 cm to 1.5 cm thick.
  5. Place in the freezer for 10 to 15 minutes to let it harden, then remove and slice into six bars.
  6. If you’re using coconut butter, drizzle or spread it on top for added deliciousness.

You can store your energy bars in the fridge for up to four days.

Try out this sweet and soothing carrot and cantaloupe smoothie!

Just because it’s winter doesn’t mean that you have to swap out smoothies for soups. I personally love sipping on sweet, warming smoothies during the chilly months – especially when I’m feeling as gloomy as the weather and am in need of a little pick-me-up.

The carrot and cantaloupe smoothie recipe I’m about to share is both soothing and nutrient-dense, making it just what you need to survive the miserable cold weather! The next time you’re feeling flu-ish or run down, give this health-enhancing blend a try – you wont regret it!

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Why carrots and cantaloupe?

You might avoid carrots because of their high sugar content, but this is in fact a misconception. You see, because carrots also pack loads of fibre, they have a low glycaemic load.

However, this means that you have to eat the whole carrot (or use it in a smoothie) to maintain its fibre content. Juicing removes the fibre, which increases the glycaemic load. Therefore, the bottom line is that carrots are packed with incredible health benefits, not sugar!

Furthermore, both carrots and cantaloupe are very rich in the essential carotenoid beta-carotene, making them beneficial for your skin and eyes. They’re also both powerful natural anti-inflammatories.

Cantaloupe in particular is great for your insulin levels and blood sugar metabolism. Rich in vitamins A and C, this delicious fruit possesses an array of antioxidant and anti-inflammatory nutrients, which actually makes it a superfood – bet you didn’t know that!

Lastly, the hint of ginger in the recipe adds a great little immune-boosting kick, while the natural sweetness of cinnamon provides blood sugar-balancing benefits. The combination as a whole is a soothing, anti-inflammatory and ever-so-yummy blend!

Carrot and cantaloupe anti-inflammatory smoothie recipe

Serves: 2

Ingredients:

  • 1 cup carrots, chopped into small chunks
  • 2 cups cantaloupe, cubed
  • 1 cup coconut water
  • 1/2 tbsp fresh ginger root, chopped
  • 1/2 tbsp ground cinnamon

Preparation:

  1. Add all of the ingredients to your blender and blend on high-speed for one minute.
  2. Pour the mixture into two glasses and garnish with a sprinkling of cinnamon if desired.
  3. Serve immediately and enjoy tremendously!

Tip: Remember to try and chew your smoothie to increase your saliva, which aids digestion. You’ll feel more satisfied! After all, smoothies aren’t drinks, but rather liquid snacks and meals.

What did you think of this recipe? Leave your comments below!

Pan-seared salmon with beetroot puree and kale chips – a quick and easy weeknight dinner

Salmon is one of my favourite foods of all time, so I just have to share this quick and easy recipe with you! I love this dish because it’s so healthy yet so flavourful at the same time. The pan-seared salmon with kale chips is made extra special with a topping of sweet beetroot puree. I hope you enjoy!

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How to pan-sear a fillet of salmon

You’ll need:

  • 1 fresh fillet of Norwegian salmon
  • Virgin organic olive oil

Directions:

  1. Preheat a large heavy skillet over medium heat for five minutes.
  2. Coat the salmon fillet in olive oil.
  3. Place the salmon in the skillet, and increase the heat to high. Cook for three minutes.
  4. Transfer the salmon to an individual plate and garnish with sea salt, black pepper and lemon slices if desired.

How to make prepare a beetroot puree

You’ll need:

  • 750 g beetroot
  • 1 garlic clove, crushed
  • 2 tsp red wine vinegar
  • 1 tbsp thyme leaves
  • 50 g unsalted grass-fed butter
  • 1 tsp organic sour cream

Directions:

  1. Preheat your oven to 180 degrees Celsius.
  2. Wash the beetroot and trim the stalks to 1 cm. Leave the skins and roots on.
  3. Wrap each wet beetroot individually in foil and place in a roasting tin. Cook for 1 hour and 30 minutes, until they’re easily pierced to the centre with the tip of a knife.
  4. Use a knife to slip off and discard the skins. Chop the flesh and place in a blender with the garlic, vinegar, thyme and butter. Season and whizz to a smooth puree.
  5. Gently warm the puree through a saucepan, stirring regularly. Tip into a bowl and swirl the sour cream into the top with a brief, cavalier flourish. Add to the salmon dish and serve.

PS: I suggest making this puree before you cook your fillet of salmon because it takes quite some time to make! You can even make the puree a day in advance and store it in your fridge until you need to use it.

How to make a batch of kale chips

For my super easy kale chips recipe, go here!

Clean eating blueberry smoothie recipe

Smoothies are a great way to start off a busy morning. Breakfast is ready in two seconds flat (well, okay, maybe five minutes) and you’re out the door with a travel mug brimming with nutrients. Can’t beat that with a stick!

 

The recipe I’m sharing with you today is great because it’s deliciously fruity and super healthy! Perfect for anyone who’s jumped on the clean eating bandwagon. I hope you enjoy!

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Blueberry super smoothie recipe

Serves: 2

Ingredients:

  • 1 cup frozen blueberries (make sure they’re sugar-free)
  • 1 tbsp chia seeds (flax seeds will work too if you grind them up first)
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder (unflavoured protein powder will work too)
  • 1 tsp pure vanilla extract

Method:

  1. Add all the ingredients to a blender.
  2. Blend the ingredients until smooth.
  3. Serve immediately.

Four quick-and-easy clean dishes to try for dinner

Clean eating is a trendy term that a lot of people like to throw out there. And for good reason!

 

Eating clean is a lifestyle that promotes weight loss and better overall health. And it’s not as tough or tasteless as you may think!

 

I’ve rounded up some glorious dinnertime dishes that contain loads of colour, flavour and satisfaction for you to try. And no, they’re not all kale and salad. Time to get your taste buds out of the fast-food gutter and come over to the clean side!

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Four clean dishes to have for dinner

#1: Black bean plantain veggie burgers with avocado

Homemade veggie burgers are way healthier than packaged ones. They often require a grocery list filled with ingredients though, or they end up soft with a consistency similar to hummus. Find a homemade veggie burger recipe that grabs your attention and try it out. Add black beans and plantains to the recipe. Top your patty with slices of fresh avo and voila! I’m now hungry… Also, make sure opt for a healthy bun. Low GI is always a winner.

#2: Kale, slivered Brussels sprouts and soba noodles

This recipe is so easy – it’s for those days when you come home from work too tired to wait for a meal to simmer but your health refuses to give in to takeout. All you need to do is shred kale and Brussels sprouts, then toss them with a simple dressing and add soba noodles. I love soba noodles for their nutty flavour.

#3: Cauliflower rice burrito bowl

A burrito is portable, but the best part is on the inside. Which is why we like bowls! Use cauliflower rice to cut the carbs and bloat, then top with homemade guacamole, garbanzo beans, corn and cilantro. It’s as simple as that!

#4: Creamy polenta with crispy beets

This is one big bowl of comfort. Add crispy baked beets (make sure to save extra for snacking) to creamy polenta, then top with dairy-free pesto. You won’t need much pesto to add, so you’ll probably have some leftover – but I don’t consider that a problem.

Eating clean on a small budget made simple with these five simple tips

Ever find yourself in a position where you want to clean up your diet, but the hefty price tags on healthy foods stop you from doing so? You’re not alone.

 

“It’s really challenging for people to make the right choices when price is sometimes the thing that strikes them in the face,” says Academy of Nutrition and Dietetics spokesperson Libby Mills, also a nutrition and cooking coach in Philadelphia in the US.

 

But is there really merit to the claims that cost makes eating clean unattainable for budget-minded people? And how can you reap the benefits if you’re unwilling to fork out huge amounts of cash?

 

I’ve got the answers for you…

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Clean eating comes with a price tag

If you’ve ever walked down the snack food aisle in a supermarket, you’ll know that you can buy a jumbo-sized bag of chips for less than the price of a bag of baby spinach. A recent Cambridge University study found that healthy foods are three times more expensive than unhealthy foods.

As for organic foods, while they might cost you more than their non-organic counterparts, the price gap is getting smaller, says Allison Enke, a product compliance and nutrition analyst for Whole Foods Market in the US. “In general, as demand for organic products has grown and volume has increased, prices have become more competitive over time,” she says.

But it’s possible to clean eat on the cheap!

While clean eating can be money-sucker (if you let it), it doesn’t have to break the bank! These tips and shortcuts will help you plan, shop and eater smarter so you can save your hard-earned money for something more fun than groceries (or, you know, for your paying rent)!

Five tips for making clean eating on a tight budget possible

#1: Opt for in-season produce

During harvest time, the costs of in-season produce usually drop due to increased availability, Enke explains. That also happens to be when fruits and veggies are at their peak in terms of flavour as well as nutrition! If you’re not sure what’s in season, ask someone who works in the produce department at the supermarket.

#2: Don’t splurge on organic everything

It’s important that you know when to skip on organic. Certain foods, like corn, pineapples, avocados and cabbage, absorb a minimal amount of crop chemicals and are okay to buy conventionally grown. Others, known as the “dirty dozen”, including apples, grapes, strawberries and peaches, often have high levels of pesticide residue, so spending on organic will eliminate your chance of consuming chemicals.

#3: Buy staples in bulk

Buying up supersized quantities of everyday staples like olive oil, nut butters and spices can help you score big savings. Enke says: “It also helps eliminate excess packaging and reduces spoilage and waste, which means even more savings.” Grains, such as rice, barley and quinoa, are especially good bulk buys, because they’ll double in size once cooked, explains Mills.

#4: Take advantage of frozen convenience

Frozen fruits and veggies are a great, affordable option when it comes to eating clean on a budget, Mills says. “Whether it’s summer or winter, they’re often more nutritious than the fresh fruits and veggies,” she explains. That’s because they go right from the farm where they’re picked to the processing company where they’re flash frozen at the peak of ripeness.

#5: Always save some for later

Preparing leftovers can help cut back on food waste. It’ll also allow you to take advantage of produce when it’s at its peak (and cheapest), according to Mills. “If your casserole calls for tomatoes during tomato season when they’ll be at the height of flavour, nutrition and most adorable, then why not make a double recipe of that casserole?” she suggests. When you’re done eating for the evening, package leftovers in usable quantities and freeze them for another time.