Only last week I was wearing five layers and contemplating which soup to make. Now I’m perspiring at the thought. Summer has officially arrived before Spring got started and its time for fresh crisp bowls, ice cold smoothies & alfresco dining. Despite the humidity and frizzy hair I wont be complaining! And to think my husband calls me Mona Lisa.
Here are some of my favorites, which you might want to recreate. Now you’re spending more time at home I think it’s possible! There’s never been a better opportunity to add to your recipe repertoire… and the following ones are as simple as it gets.
Acai smoothie bowl
I made this on a Monday morning and it was the best start to the week! Acai is famous for its high antioxidant content – referred to as anthocyanins. These antiaging plant pigments found in red and purple fruits & vegetables (such as raspberries, radish, blueberries, blackberries & eggplant) are strongly believed to improve overall health and prevent disease. Acai has a very different nutrition profile to other fruits since this berry contains healthy fats with very little sugar. For these reasons, it is the perfect pairing for other fruits in a smoothie and should be a staple in your freezer. Plus you’ll create a bright bowl that really pops! The end result will make you smile and feel good at a time when a little happiness goes a long way.
Ingredients:
Blend;
1 unsweetened acai super fruit pack @Sambazon (Leave at room temperature for 5 minutes or run under a cold tap before opening)
1/2 banana
1/2 cup frozen strawberries
1/4 cup unsweetened almond milk
Top with;
Homemade granola or opt for store bought @PurelyElizabeth which is gluten free and sweetened with cinnamon & a little coconut sugar – a much better-for-you alternative to other granola you find on the shelves that is usually laden with refined sugar and processed oils
Pumpkin seeds
Unsweetened coconut flakes
Pomegranate seeds
Pomegranate smoothie
Pomegranate is definitely not the most popular juice or fruit, but its such a great addition to your diet for so many reasons. For one, it’s extremely versatile; perfect for topping your breakfast bowls and salads with the high fiber seeds or drinking pure juice @PomWonderful in a red wine glass when you’re cutting back on the booze! I got into pomegranate in a big way to help with fertility because the heart-healthy juice is also believed to improve blood flow to the uterus and promote a healthy uterine lining. The addition of folate and powerful antioxidants make this bright red beauty a staple if a baby is your goal. Equally, it is recognized for its beneficial affects on blood pressure, lowering LDL cholesterol and slowing the build up of plaque in the arteries. You have the high levels of vitamin K to thank for this. If like me you suffer from joint pain you’ll be pleased to know pomegranate contains phytonutrients that may help reduce inflammation and potentially relieve symptoms of arthritis. You’ll also receive a large dose of vitamin C, which lets be honest is welcomed more than ever right now!
This four ingredient smoothie is so refreshing on a hot day… and lucky for us we (finally) have a lot of those to come!
1 cup frozen strawberries
1/2 cup frozen banana
1/2 cup pomegranate juice (unsweetened)
3/4 cup unsweetened vanilla almond milk
Grilled pork tenderloin salad with a citrus coconut dressing
Pork was always my least favorite meat. It’s now something I look forward to. This is thanks to pork tenderloin, which quite frankly is at good as it gets. Incredibly tender and bursting with flavor, its the perfect addition to a big bright salad. An excellent source of the B-vitamins, zinc & selenium, this high protein, low fat extra lean meat assists with metabolism, thyroid function, immune health & weight loss. Who knew pork was so good for us! I’m here to tell you that this cut should get some serious credit.
The greens:
Cabbage & carrot slaw
Romaine
Arugula
Pumpkin seeds
Cherry tomatoes
Cucumber
The Dressing:
3 tbsp coconut milk
1 tbsp lime juice
1/8 tsp garlic powder
1 tbsp cilantro, chopped & tightly packed
Jalapeno, to taste
1/4 tsp coconut sugar
Drizzle of EVOO
The guac:
Avocado, smashed
Red onion, diced
Iodized salt, to taste
Chili flakes, for garnish
Lime & cilantro (optional)
The protein:
16 oz pork tenderloin @WholeFoods (Serves 3)
Remove pork from the fridge and let rest for 20 minutes. Moisten both sides with avocado oil and use a dry rub to flavor the meat. I highly recommend the salt seasoning @Borsari which is a delicious blend of sea salt, garlic, basil, rosemary, black pepper & nutmeg (with no preservatives or MSG). Coat the grill grate using avocado oil (the spray works work) and cook for approximately 20 minutes at 400F.
Chicken salad with a champagne vinaigrette
I loved this so much I made it twice Memorial weekend! The ideal salad for a warm lazy afternoon that feels a little more special with the addition of champagne vinegar. Deliciously light & lean but packed with ingredients that will keep you full and nourished. This is lunch the whole family will enjoy.
I don’t like to measure salad ingredients – I prefer to fill a very large bowl!
The greens:
Organic baby romaine
Bell pepper
Organic cherry tomatoes
Red onion
English cucumber
Tangerine
Greek olive selection (I recommend fresh olives @WholeFoods or jarred Kalamata olives @Divinia)
(All cut to your personal preference)
Crumbled feta
I always recommend going organic with the salad leaves, but also try to buy organic tomatoes as these are on the 2020 dirty dozen list. The others are currently clean enough to go conventional.
The dressing (Serves 2/3):
4 tbsp EVOO
2 tbsp champagne vinegar
1 tbsp lemon juice
1/4 tsp oregano
1/4 tsp basil (I highly recommend sweet leaf fancy grade @FrontierCo-op – you’ll definitely taste the difference!)
Drizzle of maple syrup
Cracked black pepper
The protein:
Organic chicken breasts (my preferred is Whole Foods own brand – incredibly clean and tender – one per person)
Avocado oil
Salt seasoning @Borsari
Grilled at 400F on the BBQ – perfectly by hubby. Cook time approximately 20 minutes depending on size.
Beet & quinoa salad topped with avocado
I put this bowl together using leftover quinoa with whatever I still had alive in the fridge and a few of those must have pantry staples. Its such a simple dish, but great as a light bright lunch either just to indulge in alone or to make for when your friends visit for a socially distanced bite together. It’s sure to impress, but takes next to no work to create. A good balance of unrefined carbs, healthy fats with some protein, this veggie dish packs a punch in nutrition.
Chick peas are a cheap and convenient way to keep your appetite under control due to their protein and fiber content. Considered a slow carb they wont raise your blood sugar, which is important for maintaining a healthy weight and reducing your risk of diabetes and heart disease. They also contain key minerals that support the cardiovascular system such as potassium and magnesium. A great meat replacement, these nutrient dense beans help support a much needed strong immune system by providing zinc, iron & selenium. Want to learn more about the wonderful ingredients on the list? I talk about the benefits of quinoa, beets, olives and avocado in my previous blog about meal planning during COVID19.
Ingredients:
Quinoa (I highly recommend pre-rinsed @AncientHarvest) – cook for 15 minutes in low sodium vegetable broth (my go to is @PacificFoods)
Beets (no sugar or additives @LoveBeets)
1/4 cup chick peas
Red onion
Kalamata olives
Crumbled feta
Avocado
Everything bagel seasoning
Spinach
1 tbsp EVOO
Tangerine, squeezed
Method:
- Layer a bowl with spinach
- If using leftovers reheat quinoa in the microwave for a couple of minutes
- Stir in the chick peas, olives and red onion
- Add the quinoa to the bowl and top with bite size pieces of beets
- Place half an avocado in the middle and cover generously with everything bagel seasoning
- Halve a tangerine and squeeze the juice over your colorful lunch with a drizzle of EVOO
- Finish with a scattering of feta (or goat cheese if you prefer)
Chopped chicken black bean salad
I made this at the start of the pandemic when meat was scarce. I was so grateful for this breast of chicken, which I picked up pre-cooked at Whole Foods. The fridges were completely empty after I had lost my on-line fight for protein. This highlighted just how important meal planning is during these unprecedented times. By now its a lot easier to grab your favorite cuts and brands, but you should still think about making life easier the following day. Cook an extra breast of chicken so lunch is an easier fix. This salad also has a citrus and coconut dressing. I often harp on about the benefits of coconut milk. Apart from being a great anti-inflammatory replacement for dairy, this creamy versatile pantry staple contains medium chain fats, which are easily absorbed by the body for energy and believed to assist with weight loss. So don’t make the mistake of buying the light option.
Ingredients:
One cooked chicken breast
1/4 cup black beans
Grape tomatoes
Orange pepper
Cucumber
Red onion
Avocado
The dressing:
3 tbsp coconut milk
1 tbsp lime juice
1 tbsp cilantro leaves, chopped & tightly packed
1/8 tsp garlic powder
1/8 tsp red pepper flakes
1/4 tsp coconut sugar
Drizzle of EVOO
All organic apart from clean onion & avocado
Everything chopped!
Heavenly carab balls
These taste sinful. I think they are the single sweetest indulgent treat I’ve had that is actually healthy! Tasting is believing. These balls of joy contain just 4 ingredients… fruit, nuts, coconut oil and that wonderful natural sweetener called carob. There is no doubt that dates are high in sugar, but they also contain important nutrients such as fiber and immune supporting iron & vitamin B6. A natural alternative to empty calorie sweets and refined sugar, these caramel-like chewy delights should have a permanent place in your (not so) naughty cupboard.
Once you sample these you’ll want to eat them all year round, but since they are best served cold you have an excuse to make more!
Blend;
1 cup pitted dates
1 cup walnuts
2 tbsp carob powder
2 tbsp unrefined coconut oil
Make 6 using the palms of your hands. Coat generously in unsweetened shredded coconut or cocoa powder and refrigerate. I am now buying my berries frozen to limit visits to the grocery store. Pair with fruit for a pretty platter that you can share with your favorite people. Carob (a legume) can be used as a replacement for chocolate. Low in calories & sugar, high in fiber & antioxidants it’s a pantry keeper!
Homemade Hummus
Lets not pretend that our dip addiction starts in summer and ends by Fall. We all know we cant go a week without hummus but somehow when the sun is shining everyone’s favorite go to dip is all the more appealing. You’re also more likely to pair with cold crisp veggies instead of warm bread so go on… satisfy those cravings!
Homemade is a serious step up from store bought – it’s a hell of a lot better for you – for one, it’s free from processed canola oil – and tastes divine. Clean and fresh, this nutrient dense snack is simply made with love using whole delicious ingredients.
Blend;
1 15 oz can chickpeas
1/4 cup tahini @SoomFoods
1/4 cup lemon juice
2 tbsp EVOO
3/4 tsp cumin
1 tsp rosemary
1 garlic clove
2 tbsp water
Finish with a dusting of paprika
enjoy!