Perfect Morning Wake-Up Smoothie! Hello Sunshine, Au Revoir Coffee!

Some of you may know that I am not a fan of cleansing diets or strict detox regimes as these can cause great complications on your health an put your body under unnecessary stress. So instead I suggest a mild and natural way that purifies your blood, strengthens your liver and promotes healthy digestion - nourishing smoothies and fresh vegetables salads high in fibre vitamins and minerals.

I want to share with you several recipes that me and my family love, so that you can pick and chose which ones you like best.  ❤   

Why it is good for you:

I love this morning smoothie for its waking-up, hydrating, invigorating and refreshing properties! It does it job so well, you'll forget about your morning coffee. ;)

      ♥ It strengthens your stomach lining and cleanses your digestive tract too.

      ♥ It is also perfect if you have a sore throat and it greatly boosts your immunity to keep those colds and flu away!
      ♥ This smoothie does not spike your sugar level (therefore doesn't make you tired or sleepy!), but at the same time being rich in fibre, vitamin C and beta-carotene (when adding carrots), water and potassium it kick starts all processes in your body to get you ready for the day!

Ingredients:

      ♥ 1/2 large green apple
      ♥ 1 tablespoon of fresh peeled ginger
      ♥ Optional: 1 heaped tablespoon of kale
      ♥ Either half a pear or 1 kiwi or few slices of any citrus fruit or any berries of your choice -  Whatever your heart desires on that particular day! :) If you suffer from stomach problems, add a half of a medium size banana.
      ♥ Filtered water to fill in your glass in between the fruit pieces
      ♥ Blend everything in your smoothie / milkshake maker for about 10-15 seconds. Shake well and enjoy!

Or a second option:

Another variation of this smoothie is to add carrots and kiwi. 
When you add carrots, slice them into small bits so that the blades of your drinks maker can go through them easier. ;)
 

As always remember - add citrus fruit if your stomach can tolerate them, otherwise if you have a sensitive stomach - add half of a medium size banana. ;)

With Love,
Natalia xx

Easy Vegan Cream of Mushroom Soup

Another perfect warming soup - easy and quick to prepare, incredibly creamy and delicious... Here's to your good health and slim waistline!

Loving the soup season!

WHAT YOU NEED:

♥ 1 medium head of cauliflower
♥ 1 medium white onion
♥ 250g of white mushrooms
♥ approx. 480 g of unsweetened almond drink
♥ 1 tablespoon of extra-virgin olive oil
♥ Sea salt and ground black pepper to taste
♥ 1/2 tablespoon of dried thyme
♥ 1/2 tablespoon of dried basil

OPTIONAL:

♥ 3-4 minced cloves of garlic
♥ Any other herbs and spices to taste - parsley, nutmeg, oregano, coriander or mint

SERVE WITH:

♥ Spoonful of sunflower of pumpkin seeds
♥ Fresh dill
♥ Wholegrain oatcakes or wholemeal bread with bran (Ezekiel is great too)
♥ IF YOU ARE NOT VEGAN OR VEGETARIAN - Serve with grilled chicken fillet ;)

Choose as many organic ingredients as possible.

DIRECTIONS:

1. Put cauliflower florets into a saucepan with unsweetened almond drink. Add pepper, cover with a lid, and boil for 5-7 minutes over medium heat.

2. In the meantime, put diced onion and mushrooms onto a frying pan and stir fry in a little amount of olive oil for about 5 minutes until onion and mushroom begin to change it colour into golden and become softer. Stir them regularly.

3. Transfer onions and mushrooms into a saucepan with cauliflower. Take a hand blender and puree the ingredients until smooth. (Helpful Tip: To avoid spills always keep the blender below the liquid level. As a safety net, keep your hand palm down on top of the saucepan.)

4. Add the remaining spices and herbs, and simmer for 8 minutes until thickened.

❤ BENEFITS:

Fibre, vitamin C, vitamin K, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, folate (vitamin B9), vitamin D, manganese, potassium, phosphorus, copper, selenium and even some protein.

Sunflower seeds also contribute with monounsaturated and polyunsaturated fats, non-heme iron, magnesium, zinc, sulphur and vitamin E.

Be healthy and enjoy losing weight in a delicious way!

With Love,

Natalia xx

Vegan Cream of Broccoli Soup with Cannellini Beans

Here's a cream soup recipe to warm you up and boost your immunity and vitality! Takes no time and is super delicious!

WHAT YOU NEED:

♥ 1 bunch of broccoli
♥ 1 large white onion or 1/2 leek
♥ 300-350g of Canellini beans (alternatively, butter beans will do as well)
♥ 500ml of boiled water
♥ 2 bay leaves
♥ 1/4 teaspoon ground pepper
♥ Sea salt and ground black pepper to taste

OPTIONAL INGREDIENTS:

♥ 3-4 cloves of garlic
♥ nutmeg or majoram
♥ thyme
♥ 30g of peanuts or cashew nuts
♥ fresh or frozen dill to serve (pictured)
 Choose as many organic ingredients as possible.

PREPARATION:

1. Soak dry beans in a filtered water overnight. Drain and rinse. Add filtered water and bay leaves and boil for 1 - 1 1/4 hours in amount of water twice the volume of beans. Scoop of any foam. The longer you soak beans, the shorter the cooking time. Once beans are ready, take out the bay leaves, but don't drain the beans. Just cover them with a lid until other ingredients are ready.

* If you're short of time - use cannellini beans that are already prepared. Some grocery shops sell organic ones. ;) 

2. In the meantime, put broccoli florets into a frying pan, add a 4 tablespoons of filtered water, cover with a lid and leave for 5 minutes until slightly tender.

3. Put chopped onion/leeks onto another  a frying pan and stir fry in a little amount of olive oil until just slightly golden. 

4. Now transfer broccoli and onion/leeks into a saucepan with cannelloni beans. 

5. Take a hand blender and puree everything carefully until smooth. 

6. Add herbs and pepper to taste.

7. Simmer for 5-7 minutes.

8. Enjoy with organic wholemeal toast, wholegrain oatcakes, or lean protein products.

*** serve with 30g of stilton cheese if you are lacto or lacto-ovo-vegetarian.

❤ BENEFITS:

Calcium, non-heme iron, potassium, phosphorus, magnesium, manganese, selenium, zinc, β-carotene, vitamin C, riboflavin, vitamin B6, folate (vitamin B9), vitamin K, fibre, protein. This mighty soup has anti-oxidant, anti-aging, detoxing as well as flu/cold and cancer fighting properties. And of course - it promotes healthy weight loss!

With Love,

Natalia xx

Homemade Hummus with Garden Peas

Bored of your ordinary hummus? Try this simple delicious makeover by adding garden peas to your standard hummus ingredients.
 

PREPARATION:

♥ Soak dry chickpeas in a filtered water overnight. Boil for 40 minutes - 1 hour in amount of water twice the volume of chickpeas. The longer you soak chickpeas, the shorter the cooking time. Drain chickpeas and let them cool down.

♥ Put frozen garden peas into a big mug and leave them in the fridge overnight (OR add warm (not hot!) filtered water for about 15 minutes and then drain).

♥ Mix cooked chickpeas with green peas in 1:1 or 1:2 proportion (depends on your preference)

I took about 200g of garden peas and 300g of chickpeas to share hummus with a family.

♥ Add two tablespoons of extra virgin olive oil. Blend everything together in a blender. As you are blending ingredients, add filtered water by tablespoons as often as necessary to make blending easier. The longer you blend, the smoother is the hummus. I prefer it semi-smooth :)

♥ Add a little bit of salt (not more than 1 tablespoon as hummus is already very flavorsome) and a quarter of teapoon of black pepper. All done!

OPTIONAL:

♥ 1-2 garlic cloves

♥ 1/2 - 1 tablespoon of fresh lemon juice

♥ 3-4 tablespoons of tahini or almond nut butter

♥ 1 teaspoon of caraway seeds

SERVE WITH:

        ♥ Wholemeal bread and organic

        ♥ Wholegrain oatcakes or crispbread

                           AND

        ♥ Sliced raw vegetables like tomatoes, cucumbers, carrots, lettuce or any other raw vegetables you like.

❤ BENEFITS:

Healthy and easy dip idea for a whole family! Great for any time of the day and any occasion. You can even take it with your for lunch to work in a small clip lock box. It is also perfect for everyone who wants to lose weight, promote digestive wellness and lower cholesterol!

 

Such hummus is rich in protein, fibre, beta-carotene, thiamin (vitamin B1), vitamin C, vitamin K, folate (vitamin B9), niacin (vitamin B3), none-heme iron, magnesium, manganese, zinc, phosphorus, selenium and potassium. It is also a source of riboflavin, vitamin B6, pantothenic acid (vitamin B5), vitamin E and monounsaturated fats.

Easy breakfast or snack for kids (or for yourself) in 5 minutes - Warm Fruit Sandwiches

If your kids love fruit or if you feel like heaving a light breakfast, and you are short of time - this option is for you!

BENEFITS:

♥ Plenty of dietary fibre and complex carbohydrates that

• help feel full longer
• increase physical stamina
• promote mental alertness
• help with weight control*
• keep gastrointestinal tract clean.

♥ Potassium for vitality, optimal water balance and functioning of organs and muscles. Speeds up all processes in the body.

♥ Magnesium for formation of bones, teeth and proper functioning of nervous and muscular systems. It promotes good mood and healthy metabolism.

♥ Calcium and Phosphorus for healthy growth in children, strong teeth and bones, proper muscle contraction and nerve signals transmission, optimal fat metabolism and healthy weight control.

♥ Manganese for formation of bones, skin (collagen formation), healthy metabolism and immunity.

♥ Chromium for healthy sugar level control in blood.

♥ Vitamin B6  for good mood (helps produce serotonin), immunity and healthy metabolism and healthy heart.

♥ Vitamin C for healthy growth, tissue repair, stamina and it fights again free-radicals and infections.

♥ Easy and quick to prepare

    ♥ Delicious - your kids WILL love it!

PREPARATION:

    ♥ Wholegrain bread (preferably with bran) from integral/wholemeal flour) something like this:

If you can get organic bread - fantastic!
Sprouted bread is particularly beneficial (e.g. Essene/Ezekiel bread).

     

     ♥ Slice organic apple and banana
     ♥ Put sandwich on top (not inside) of toaster to serve warm sandwiches :)
     ♥ Sprinkle cinnamon on top of apples for a delicious flavour!

  

SERVE WITH:

♥ Glass of warm organic semi-skimmed milk for kids to maintain healthy growth
♥ Warm almond drink or oat drink if your kid is lactose intolerant (preferably unsweetened)
♥ Small pot of organic low-fat plain yogurt 
♥ Vegan option: Spoonful of organic sugar-free low-salt peanut butter or almond butter
♥ You can also alternate between wholemeal bread and organic wholegrain oatcakes (wheat-free).

*Skip the banana if you are trying to lose weight. Bananas are OK though in moderate quantities if you are maintaining your weight.

Enjoy!
Love,
Natalia xx 

Healthy Winter Warmer: Broad Beans, Cauliflower and Broccoli Mash Recipe

In this cold weather the last thing you want is a cold meal that chills you even more!

Here's what I suggest as a warming meal - a finger-licking green bean, cauliflower and broccoli mash.

It's very easy and quick to prepare, very kind to your stomach and soothes it's lining (which is especially important for those who suffer from gastritis or heartburn or consumes foods that irritate stomach lining, e.g. vinegar, citrus fruit, tomatoes and all tomato based sauces, coffee or spices like chilli or curry).

It is high in fibre, beta-carotene, vitamin B6, vitamin C, vitamin E, vitamin K, vitamin U, pantothenic acid, folate, riboflavin, potassium, manganese, phosphorus, magnesium, iron and calcium. And of course it won't make you put on any pounds as it right on the contrary promotes a healthy weight loss.

How's that for a health boosting potion that makes your waistline smaller! Potato mash is clearly lagging behind!

INGREDIENTS:
♥ 300g lightly steamed cauliflower
♥ 300g lightly steamed broccoli
♥ 300g baby broad beans (also known as fava beans, bell beans, field bean or tic bean
♥ 1 medium trimmed leek
♥ Fresh spring onions or chives
♥ 1/2 tsp organic virgin olive oil
♥ Sea salt
♥ Optional: 1-2 cloves of garlic

DIRECTIONS:
1. Defrost broad beans for 3 hours at room temperature of overnight.
2. Lightly stir fry chopped leek in a little amount of olive oil.
2. At the same time put cauliflower and broccoli into a saucepan and add around 150 ml of filtered water. Cover with a lid and let the steam soften the vegetables for around 4 minutes. After this time, add broad beans on top and leave covered with a lid for another 4 minutes on medium heat.
3. Add garlic and leak and blend everything together until smooth.
4. Add just a little sea salt and mix the mash with a wooden spoon.
5. Serve with freshly chopped chives, spring onions or dill.

If you want to have the mash warmed up - just put it into a microwave for 2 minutes or in a pan with a couple of tablespoons of warm water.

Enjoy!

Love,
Natalia xx

Simple Vegan Banana & Oat Cookies [High-Fibre, Low-Fat, Wheat-Free, Refined Sugar-Free]

Great as a morning nibble for you and your little angels (i.e. your kids! :))) )

INGREDIENTS: 
♥ 2 medium ripe bananas
♥ 1 mug of oats
♥ Dried fruit and seeds to taste
♥ Organic ground cinnamon or ground vanilla powder 
♥ Organic coconut butter to brush the pan you'll be cooking with

DIRECTIONS:
STEP 1: Preheat the oven to 190C.
STEP 2: Puree bananas with a hand blender or chopper. Add dried fruit of your choice and blend lightly. Chopping dried fruit with a knife works just as well!
STEP 3: Stir in oats, seeds and either ground cinnamon or vanilla powder and mix everything well.
STEP 4: Grease your baking tray with coconut butter. Then using a tablespoon and your clean hands, form little flat cookies and put them one by one onto the baking tray.  Turn down the oven temperature to 180C and bake for 12 minutes.
STEP 5: Let them cool down on a plate and ENJOY!

And here's a picture of my favorite version made of dried figs and desiccated coconut:

With love,
Natalia xx