Posted on Leave a comment

BBQ Time!

Barbecue Recipes

As soon as the sun comes out our thoughts naturally turn to eating – and cooking – outdoors. Summer is synonymous with good old-fashioned back garden barbecuing in the company of friends and family. Barbecuing has come a long way, and it’s now not good enough to throw a few boring bangers on the grill. There’s no better way to eat well in the summertime than to combine deliciously marinated cuts of meat, fish or veggies with a variety of eye-catching salads.

If you’re a guest at a barbecue party, that doesn’t have to mean the end of all good healthy eating intentions. There’s no reason you can’t take your own food to a party. Make enough for sharing, and the host will probably thank you for it. Remember that this way of eating is both nutritious AND delicious. Don’t feel you need to explain to anyone who will listen about why you had to bring your own food. They probably haven’t even noticed! Here are my favourite summer barbecue recipes that are guaranteed to steal the show. And proof indeed that eating healthily is anything but boring!

If you’d love 15 delicious & healthy BBQ recipes, then please click HERE

PS it’s not just meat… there are some lovely veg and salads too.

 

Posted on Leave a comment

Food of the gods

Food of the gods

Chocolate – the ultimate comfort food, a guilty pleasure… and the good news is that the right kind can actually be good for you!

History of Chocolate

It comes from the cocoa bean, which literally means ‘food of the gods’. And, historically, it was so prized, cacao seeds were used as a form of currency (and, of course, some enterprising sorts even found a way to make counterfeit cocoa). It turns out those Mayans and Aztecs knew a thing or two because modern scientific research is finding new ways in which chocolate – good quality chocolate, at least – can be worth its weight in gold when it comes to your health.

Health Benefits

The healthiest forms are dark chocolate (70% cocoa content or higher) and cacao nibs, the original, natural form. (Just in case you are wondering, the health benefits of milk or white chocolate, and any of the processed sweetened stuff are slim to none!)
Here’s what it can do for your health:

Fights Against Disease

Dark chocolate and cacao nibs are high in antioxidants, which help fight free radicals that can damage the cells in your body. Two groups of these antioxidants are flavonoids and polyphenols.  Chocolate contains greater amounts of these than either tea or red wine. The higher the percentage of cocoa in your chocolate bar, the greater the number of antioxidants.

Good For Heart Health

Research also shows the flavonols in dark chocolate have a positive effect on heart health by lowering blood pressure, improving blood flow to the heart and making blood less sticky and able to clot.

May Help Lower Cholesterol

The polyphenols in chocolate are thought to be involved in cholesterol control. In one scientific study, researchers found a decrease in both total and LDL (“bad”) cholesterol of 6.5% and 7.5%, respectively.

Better Brain Function

Eating chocolate also increases the flow of blood to the grey matter in the brain. Cocoa flavonols may benefit conditions associated with reduced blood flow to the brain. These conditions include dementia and stroke. A study of the elderly that looked at consumption of flavonols (in dark chocolate, tea and red wine) lead to better cognitive function.

Makes You Happy

The essential amino acids in dark chocolate help increase the production of the happy hormone serotonin.  This  can help alleviate feelings of anxiety and depression. It also contains the chemical phenylethylamine, which occurs naturally in your body and gives you the same boost you feel when you fall in love!

 

Free eBook

If you’d love 10 yummy recipes, then please click here: http://bit.ly/tnt-10choctreat
In this guide, I share with you some of my favourite healthy recipes, so you can get your chocolate hit without a side order of guilt.
10 yummy guilt-free chocolate recipes free ebook
Posted on Leave a comment

Eat the Seasons – March

Eat the Seasons – March – Broccoli

Warm winter salad by Jamie Oliver

INGREDIENTS
• 100g quinoa
• 250g purple sprouting broccoli
• 2 oranges
• 1 tbsp tahini
• 1 tbsp red wine vinegar
• 1 tsp runny honey
• extra virgin olive oil
• 200g mixed-colour kale
• 30g blanched hazelnuts

METHOD
1. Cook the quinoa according to the packet instructions, then drain.
2. Place a large frying pan or griddle pan over a medium heat.
3. Trim the broccoli and cook for 8 to 10 minutes (in batches if you need to), turning occasionally, until slightly charred.
4. To make a dressing, squeeze the juice of 1 orange into a small bowl. Mix in the tahini, red wine vinegar, honey and 2 tbsp oil, then season to taste and set aside.
5. Remove and discard any hard stalks from the kale, placing the leaves in a large bowl. With your hands, massage in a pinch of salt for 1 minute.
6. Once the broccoli has charred, add to the kale and tip over half the dressing. Add the quinoa and toss together.
7. Put the pan you used to cook the broccoli back over a high heat and toast the hazelnuts until golden, then roughly chop.
8. Add a little more dressing to the salad, toss again, then arrange on a large serving platter.
9. Peel the remaining orange, slice into rounds and scatter over the salad. Tip over the chopped toasted hazelnuts and serve straight away, with any remaining dressing on the side.

Enjoy!

Posted on Leave a comment

Shamrock Shake Smoothie Recipe

Shamrock Shake Smoothie Recipe

For St. Patrick’s Day

This healthy smoothie would make a nice breakfast or a healthy snack and you would get a serving each of fruit and veg in as well as having a fun.

The recipe is below or alternatively watch this fun lively how-to video (with music!) from Eating Well:

http://www.eatingwell.com/video/7293/how-to-make-a-healthy-shamrock-shake-smoothie/

Ingredients

  • 1/2 cup low-fat milk (or milk alternative)
  • 1 frozen large banana, sliced
  • 1 cup spinach
  • 1/2 cup low-fat vanilla yogurt
  • 1/3 cup packed fresh mint leaves, plus more for garnish
  • 4 ice cubes
  • kiwi slices for garnish

Blend.

shamrock-shake-smoothie

 

Posted on Leave a comment

FREE “25 Ways To Eat More Fruit and Veg” eBOOK

If you managed to catch all the tips I’ve posted over the past 25 days on how to eat more fruit and veg then good job!

If not (or if you would just like them all in one fantastic guide) then please click here.

We are constantly hearing that we need to get a minimum of 5 portions of fruit and veg into our diet each day for good health and probably more like 10 portions per day for optimal health. But I know from personal experience this can be difficult and you can run out of ideas. I know the tips you’ll find in this guide will help you on your journey to great health and tip 10 might surprise you!

Yours in health,
Sharon

PS – If you’re serious about improving your health and you need information, guidance and motivation, I warmly invite you to get in touch with me, by clicking here to book a free 20 minute Skype or phone call with me.

Posted on Leave a comment

Make fruity lollies

Tip 25 of 25

Make fruity lollies

Freeze berries into ice lolly trays for a special healthy treat.

This recipe is made with blueberries, coconut milk, and yogurt
http://www.thesimplethings.com/blog/2014/08/05/recipe-berry-coconut-ice-lollies

 

Ta daaaa!

You made it a whole 25 days of veggie and fruit tips!

Posted on Leave a comment

Combine fruit and veg in a juice

Tip 24 of 25

Combine fruit and veg in a juice

A green juice is the perfect way to start the day as you mean to go on. This one will get you off the blocks with a good few servings of your 10 a day

http://www.rebootwithjoe.com/a-green-juice-for-weight-loss

Posted on Leave a comment

Squeeze in an extra portion where you can

Tip 21 of 25

(you’ve managed 3 weeks of these tips… we are nearly at the end… stay with me!)

Squeeze in an extra portion where you can

If you’ve been trained to think of dinner as protein, starch and one veg, challenge yourself to improve your life with the addition of one additional vegetable.

Whatever you are making, think ‘how can I add another vegetable to this?’

Perhaps when you are thinking of meat and two veg…. skip the idea that potato counts as a veg. Nutritionally speaking, potatoes fall into starchy vegetable category, and are more along the lines of pasta and rice and bread as to content. Perhaps you could replace those and have another veg with your meat and veg.