Very Berry Smoothie

Hot weather. Frozen smoothie.
That's right, here's one more smoothie recipe for you! Quick to make in the morning, so you can have your refreshing, creamy breakfast on the go with zero effort.
Filled with antioxidants, protein and healthy fats, plus mint will give it a wonderfully refreshing kick. You gotta try this.

Enjoy.x

INGREDIENTS

1 handful mixed frozen berries

1 handful fresh pomegranate

1 small frozen banana (you can omit this if you are looking for lower GI option)

1 large handful fresh mint

Half avocado

1 cup Almond milk 

1tbs cinnamon

1 heaped tbsp protein powder

1tbsp almond butter
1 tbsp ground linseeds (optional, but they would increase the smoothie anti-inflammatory power)

As always, everything goes in the blender. Whizz it up till creamy and enjoy right there and then, or take it away with you to have at work.

Have a fabulous week,

Love,

Foodolina

Peach & Banana Frozen Smoothie

In honour to the summer weather we have been enjoying throughout the weekend, I give you a creamy, cold, delicious smoothie recipe to enjoy for breakfast as the days get warmer.

It's got fruit, protein to keep you going for longer and sources of healthy fats like coconut oil and avocado (which also adds extra creaminess). I also like to add spinach to get some green goodness, but if you are just starting out then stick to the original recipe. If you choose to add linseeds like I do, you will get a nice boost of fibre to keep you tummy regular, and a plant based source of anti-inflammatory action. Not bad ah?

INGREDIENTS
1 small frozen banana
1 fresh peach
1 handful of oats
1 tbsp protein powder
1 tbsp almond butter
1 heaped tsp cinnamon
1 tsp vanilla extract
1 tsp coconut oil
1/2 avocado
1 cup unsweetened almond milk
1tbsp ground linseeds (optional)
1 handful fresh spinach (optional)


You know the drill by now. Pop everything in your blender and whizz it up baby!

xxx

Love,

Foodolina

Detox Challenge Day 6: first day of liquids only..(Plus a smoothie AND a soup recipe!)

I'm on the way back from my eight hours of lectures.Eight hours trying to focus on chronic fatigue syndrome and cancer, while drinking my smoothie, sipping my pea and mint soup, drinking my metabolic foods shake.  And in between plenty of water and herbal teas. Yes, there were quite a few trips to the loo.

But let me tell you, I felt cocky. Until about 11 am. I thought I was the Bear Gylls of nutrition students, the one who didn't find 3 days of liquids only challenging AT ALL!!! Muahahahha! I Could do it with my eyes closed!

Then 11.30am struck, and my metabolic shake filled my almost hunger. Until 12.15pm, when I had to finally open my 1.2L mega flask of homemade pea and mint soup ( which by the way, was insanely delicious! I'll get you the recipe)...And had my first cup. 

Lunch was at 1.30pm and I decided to buy a different soup in order not to get bored with mine which I will have for the next two days as well... On the way to the shops though, I was not expecting to see a street food market. Damn it.

I know I am Italian and an actress, so obviously prone to being a little dramatic at times but man..When the smell of barbecue hit my nostrils, I genuinely wanted to cry. I was not happy.

Nevertheless, I held my head up high, bought a gluten and dairy free sweet potato soup and went back to my classmates.

I can do this.

Second half of the day, more scientific background on cancer. More cups of pea soup. And another metabolic shake. And water.

On the plus side I was still feeling ok, good energy levels so far. 

Until I finished at 6pm, and on the way to the tube I started to feel really weak and a little dizzy. Never a good sign for me. It was cold and I was almost at the tube but I did not want to risk fainting in front of strangers, so I marched back to Planet Organic and got myself a celery, spinach, apple and ginger juice. That seemed to do the trick. Hopefully once I get to Balham station my train home will arrive promptly so I won't have to squat and pee on the platform, while smiling politely at people walking by. "I'm doing a detox challenge sir! Have a lovely evening!".

Anyway..

Tonight, carrot soup. I am actually feeling rather excited about the fact that I will be adding some shredded leftover chicken and coriander before blending the whole thing again. Wow. 

Physically, let's say good energy for most of the day ( sitting) but I have to admit, I do feel bloated. Doesn't feel nor looks particularly good..Maybe it's just the first day and the body adjusting to this massive amount of liquids.. My friend Mari, who I love and honestly idolise, said she felt absolutely great on these juicing days. Who knows, tomorrow that could be me.

For now though, let's finish this post on a positive note, with both my pea and mint soup recipe plus a yummy velvety green smoothie! Enjoy!

PEAR, CINNAMON AND ALMOND SMOOTHIE 

1 pear chopped

Half avocado ( good source of healthy fats. You will not taste it I promise, and it's going to make the smoothie super creamy)

2 tbsp smooth almond butter ( creamy protein source) 

4 frozen strawberries ( they were leftovers)

1 cup 1/2 unsweetened almond milk

2 heaped tsp cinnamon ( helps balance potential sugar spikes in the blood after this meal) 

1 tsp vanilla extract

1 handful organic spinach (magnesium anyone?)

A few mint leaves

If you have any protein powder feel free to add that too. I ran out...

Pop everything in your blender and whizz it up! 

NEXT!!!

PEA AND MINT SOUP (cheap and super quick to make) 

2 medium red onions sliced thin

2 garlic cloves chopped

500g frozen peas ( I had them leftover from the 1kg bag I got during my last grocery shopping)

1 vegetable stock cube ( preferably organic)

A generous handful of chopped fresh mint

Salt and pepper to taste

Add some olive oil ( I would have used coconut oil which is much healthier to cook with but ran out, sorry) to the pan with onions and garlic, leave on low/medium heat for five minutes till soft.

Crumble the stock cube and add boiling water and peas. Salt and pepper. 

Bring to a boil then down to a simmer and leave it for about 25 min. 2 min before the end add your mint.

Leave to cool for 5 minutes then use a hand blender to make it super smooth!

When you serve it in the bowl, remember to add a little swirl of olive oil. It always makes the sunup that little bit more delicious.

Buon Appetito.

Xxx

Foodolina

The "Bring Back Summer" Banana- Pineapple anti-inflammatory smoothie

Every now and then I do a Periscope broadcast in my little London Kitchen and the other afternoon I needed a quick snack before starting to study again...
So I decided to film an improvised smoothie recipe spot some anti inflammatory action, as I don't know about you, but here people are starting to sneeze and cough all around me on public transports....
So why not use some anti inflammatory, immune-boosting ingredients to make a delicious drink???

Pineapple contains Bromelain, a group of enzymes that break down protein, known for its anti-inflammatory action.

Turmeric is an ancient Indian spice containing a compound called Curcumin which is not only a powerful antioxidant, but also anti-inflammatory and can help digestion,.

Ground linseeds are a plant source of Omega 3 and contribute to immune, brain and joints health.
They are also a dietary source of phytoestrogens, which can help balance hormone imbalances.

WARNING: This smoothie might bring back memories of summer, the beach, sun and sea...



INGREDIENTS

2 SLICES OF PINEAPPLE
1 FROZEN BANANA
1TBSP GROUND LINSEEDS
1/4 TSP TURMERIC POWDER
1 HANDFUL CASHEW NUTS (to increase protein content)
1 TSP PROTEIN POWDER (all I had left in the house)
1 TSP VANILLA EXTRACT
1CUP ALMOND MILK

Pop everything in your blender and whizz it up baby!!!!

Now pour it in your favourite glass and imagine you're lying on a beach somewhere fabulous.

Enjoy.

xxx

Foodolina

BANANA CASHEW MILKSHAKE

This is going to be a very quick post not only because I have an assignment to finish but mainly because this milkshake is ready in 2 minutes for you drink up!

I needed a quick snack that was sweet but also had a protein kick plus some cinnamon to get my blood sugar balanced for longer so that I wouldn't get cravings till dinner.

It was absolutely delicious.

INGREDIENTS

1 Frozen Banana (i slice ripe ones and pop them in individual freezing bag so they are always ready)
1 handful raw cashews
1 tbsp protein powder (I use brown rice protein by Pulsin)
1 tsp coconut oil (I use Lucy Bee)
2 tsp cinnamon
1 tsp bee pollen (help immunity and circulation)
1 tbsp ground linseeds (plant source of Omega 3 fats. anti inflammatory, immunity boosting and much more)
1cup Brown Rice Milk (I use Rude Health)

Pop everything in the blender, whizz it up till smooth and drink immediately if not sooner! Yey!x

PS: I just want to remind you that I'm writing the brands I am using not because I get paid to do it but because they work for me and my taste. There are many other brands out there but if you are starting out using these foods, it might help to at least have an idea of what I go for. When I started reading food blogs I was curious to know which brands worked for the bloggers so at least I would have known in which direction to go when I went to the supermarket to look for types of foods I had never heard of before...xxx

A creamy smoothie for Ffleur..

I love dedicating recipes to girlfriends I love and who inspire me, it creates a special connection that makes the whole blogging experience much more personal and dear to me.
I met Ffleur through my ex boyfriend turned super best friend Patch. Since i first met her, Flleur has moved back to Wales, met her Prince Charming and together they now have the two most beautiful children I have ever seen. On top of that, she is one of my biggest supporters since i started blogging and that means so much to me. She loves my smoothies so this one is for her.

This is the creamiest smoothie I have ever made and it looks and tastes like a pudding you can have for breakfast which sounds pretty good to me. I have twicked the recipe this morning by adding some extra protein in the form of Tahini (sesame seed paste) and a little antioxidant boost with a sprinkle of cacao nibs (I have been using the fantastic organic Of The Earth Superfoods ones and really like them. They also have really yummy porridges pots to go you should totally try them!). Be aware that cacao nibs are yummy and oh so good for you but they do come from raw cacao, so if you are used to eating milk chocolate, do not expect the same sugary flavour. They are the real deal and can be added to your very homemade trailmix (mmm...new post idea!) or to smoothies and many other recipes.

I believe it's important to add protein to all my meals and snack to help balance my sugar levels and keep my energy going strong  throughout the day and my tummy full and satisfied! Trust me, give it a try.
But enough talk, let's get this recipe down!

INGREDIENTS (MAKES 1 SMOOTHIE JAR)
1 small banana
1/2 frozen banana
1 handful raw almonds
2 tbsp chia seeds
1 tbsp coconut oil
1 tsp cinnamon
1/2 tsp nutmeg

1 full tsp tahini ( I use organic light tahini)
1tsp Organic Burst Maca Powder (at least this the one I use because of its delicious malt like flavour)
1 tsp 1/2 Organic Bee Pollen (make sure you try one grain first to check for possible allergies)
1 vitC capsule (optional)
 vit D3 (optional)
vit B12 (optional)
1 cup Brown Rice Milk (I use Rude Health and love love love all of their products!)
1 tsp cacao nibs

Pop everything in your blender and whizz for a couple of minutes till smooth and creamy...
Pour in your favourite jar and top with bee pollen and cacao nibs!

Have a fantastic Sunday.

Love,

xxx

Foodolina

Leftovers smoothie surprise!

Last week has been a very busy one!

As I knew it was coming, I have managed to prepare my meals in advance and eat really well and healthily all week. No gluten or dairy, plenty of liquids, proteins, good fats and vegetables. then Sunday at uni came.. the night before I didn't manage to get any sleep so I was tired in the morning and craving some starchy food.. Ham and cheese toastie? Sure! Then lunch, all the soups at the cafe were finished and I had to settle for a white falafel wrap.

In a few hours I had managed to pack both gluten and dairy in. 

I wasn't surprised when, half way through the afternoon lecture, I felt sluggish and could barely keep my eyes open but I made it through and that night I also went to the movies and shared popcorn and a coke with a first date..

By 10 pm my energy levels were non existent..

On morning I woke up with my body craving a gigantic glass of water to rehydrate it and a smoothie to nourish it.

 I do love adding bananas to my smoothies as I love the creamy consistency and the potassium boost..Sadly no bananas were available..but I thought there was at least one left? No. Nada. Fine! 

Undefeated, I looked around for leftover yummy and nutritious ingredients I could use.. 

I grabbed some frozen blueberries (TIP: always have frozen fruit in your freezer, easiest thing to pop in your blender and they can often be fresher than fruit in supermarkets, as they are frozen very quickly after they have been picked). I also found a pomegranate I didn't manage to use during the week ( cut pomegranate in half, hold it with the seeds bit laying on top of your palm and spank it with a wooden spoon! Seeds will fall out easily through your fingers and into the blender, while the white bitter bits will stay  in your hands) and used all of its delicious red gems in this smoothie. 

Both blueberries and pomegranate are fantastic beauty foods, packed with antioxidant properties to fight off free radicals in our bodies. pomegranate also contains Ellagic acid which helps fight collagen breakdown and therefore giving it powerful anti aging properties..Blueberries instead, contain phytonutrients such as anthocyanins which are thought to help reduce risk of heart disease, cancer and diabetes. Not too shabby ah?

There was a little peach left as well so I cut it in chunks and popped that in as well, why not?

On top of these delicious fruits I added  some rocket leaves ( remember that bitter leaves help liver detoxification processes) which, I assure you, you will not be able to taste so remember this as a good way to add some powerful vegetables into your diet.

Now it was time to add all my cupboard staples, vitamin c ( antioxidant and helps collagen production), vitamin D3 ( vitamin D helps the body absorb calcium my friends so get out in the sun any chance you get and add that baby into your meals!), I use it instead of vitamin D as studies have found that the D3 form is absorbed better by the body. Now, for all of you out there who are scared of fats, you need fat into your diet!!!Good fats!! example: vitamin D is fat soluble so it means that my body needs to have fat in order to absorb it. Which is why I also added  1tbsp of coconut oil into this wonder smoothie. 

Coconut oil is a medium chain fatty acid which the body does not store as fat but uses straight away for energy, baby! It tastes insanely good. There's a thousand uses for coconut oil but more about that in a future post. I added 1 tbsp of chia seeds, so small and yet these seeds are packed with proteins, antioxidants, omega3 and fibre. I opened my probiotic capsule and poured the powder in as well to help the good bacteria in my gut. Finally, 1 tsp of vanilla extract and 1/2 tsp of Organic Burst maca powder, helpful to restore your adrenal glands which are often battered by releasing too many stress hormones, so perfect for me now that I'm back in school. I chose to use almond milk to add even more protein and blended everything together.

1 minute and this beauty powerhouse was ready!

Extra tip: add a 4-6 almonds or your favourite type of nut to increase protein content.

PS: the supplements I added are well tolerated by my body but please do check with your gp or practitioner before taking supplements, especially if you are currently taking drugs for any specific health conditions.

So, to recap:

Seeds of 1 pomegranate

1 cup of blueberries 

1 small peach in chunks

A handful of rocket leaves

1 tbsp coconut oil

1tbsp chia seeds

1tsp vanilla extract

1/2 tsp maca powder ( optional)

1probiotic capsule( optional)

1vit c capsule ( optional)

1 vit D3 drop ( optional) 

Pop everything in your blender and whizz it up, baby! 

Sunshine Smoothie

This smoothie is a modification of a recipe by Natasha Corrett of Honestly Healthy, which is basically my bible. You can find her original recipe in her first book. 

I have been practically living on this smoothie for the past month and a half, I crave it especially when sunny and warm outside, basically a day like today! Of all the smoothies I made, this is hands down my favourite.

INGREDIENTS

1 cup frozen mango
half a banana
1tsp vanilla essence
1tbsp coconut oil
1 tbsp chia seeds
1 capsule probiotic powder (just the powder, not the whole thing!)
1-1/2 cups brown rice milk

METHOD
Pop all the ingredients in your blender and drink up baby!!!!x

Purple Smoothie Delight

School is out and summer is in baby!

I finally did my physiology exam yesterday, preparing for it has been hard and it drained me both mentally and physically even though I loved everything I was learning. So now it's time to recharge my batteries, gain some of the weight I lost from too much uni stress and just relax and focus on myself and everything I love!!!

So let's start with the prettiest purple smoothie recipe. Purple is my favourite colour but this is not the only reason why I love this smoothie...It's really tasty, it's fresh and has proteins, antioxidants and good fats. It's a great way to start your day! Most of all, it's very quick to make which is key for me and why I love smoothies so much, you just pop all the ingredients in your blender (best money I ever spent) and in one minute you're ready to go.

INGREDIENTS

1 handful almonds

1 cup brown rice milk or soy milk ( make sure they are unsweetened, I use Rude Health Brown Rice Milk)

1 cup frozen berries (mine was a mix of blueberries and strawberries)

1 probiotic capsule (open it up and pour the powder in )

1tsp vanilla extract

1tbsp chia seeds

1tbsp coconut oil ( I use Lucy Bee)

1 date ( put in hot water while you prepare the other ingredients, this way it'll be softer and plumper, remember to remove the seed!)

OPTIONAL: add 1 handful of spinach or kale for extra calcium and magnesium.

As I said before, all you have to do is add the ingredients to the blender and whizz for a minute. Enjoy!

The Best Green Smoothie

This past week it's been really hot and I had a lot of long shifts at work so I had to make sure I had lots of energy to start the day with every single morning.
As soon as I wake up, before I do anything else, I always have a cup of hot water and lemon to help cleanse my body and boost my immune system.
And because on my birthday I got myself a super sexy new blender, I now use it every single morning to make some gorgeous green smoothies with all the organic vegetables I get from the Farmers Market on Sundays ( I'm lucky enough to have Brixton's Farmers Market near my house).
As it's super quick to make, I usually prepare it before I get out, pour it into my Thermos and take it to work to drink throughout the morning.
So here's the recipe for this greenelicious breakfast that has filled my belly with happiness for this whole past week!

THE BEST GREEN SMOOTHIE RECIPE
1 Apple, peeled and cut in quarters
1 Kiwi, peeled
1/4 of a Large cucumber, peeled
1 large handful of kale or spinach
a small handful of mint
the juice of 1 lemon
1 tbsp of Ground Flaxseed (for some omega3 and fiber goodness)
1/2 cup of water

Just put all ingredients in your blender, whizz it up and drink!