Smoothies are hands down one of my favourite things to make. Apart from the obvious fact that they can be ridiculously delicious, here’s why I love them to the moon and back:…
Matcha & Spirulina Tropical Smoothie Bowl
What’s green, delicious and full of vitamins? Our matcha and spirulina tropical smoothie bowl! If you’re bored with those same old green smoothie recipes and want to try something a little different and super tasty, this one’s for you, kid.
In truth, this smoothie combination came about when I had a craving for something green, but had just run out of the usual suspects: spinach, kale, celery, cucumbers, etc. I did have some frozen lychees and mangos on hand, though, and a boat load of superfood supplements at my disposal. And so this gloriously delicious smoothie bowl was born: slightly earthy thanks to the spirulina and matcha powder, suitably punchy thanks to the mango, banana and lychee combination, and just sweet enough thanks to a lovely dried fig. What’s lovely about this recipe is that none of the flavours are particularly overpowering – they all work together in perfect synergy and the frozen fruit give the blend a perfectly thick and creamy texture….
Cherry Acai Smoothie
After my workouts, I love to drink a high protein smoothie packed with natural ingredients. One of my favourite tips for amazing smoothies any time of the year is to always have frozen fruits on hand at any time. That way, you can enjoy the fruits of any season regardless of the time of year. It took me some time to find a store which sells frozen cherries, my absolute favourite smoothie ingredient, but now I have a regular supplier that keeps me happy all year round!…
Warm Coconut Chia Pudding with Mango & Fresh Berries
Melbourne’s erratic weather brings about some chilly and wet days, even in the summer. I came about this recipe during one of those unwelcome summer days. Thanks to the unexpected wet weather, I was yearning for a light, yet warm and comforting breakfast to prepare for the colder week ahead. This warm coconut chia pudding certainly ticked all those boxes!
By now, most of us have tried the wonderful chia pudding. What’s not to like about this lovely treat? Aside from having many winning flavour combinations, it is high in anti-inflammatory omega-3, protein and fibre. Chia pudding is also very versatile, and can be consumed for breakfast, snack or dessert. However, most recipes call for chia pudding to be eaten chilled, out of the fridge. Given this, chia pudding would not be the most ideal treat during the colder days… so here’s a twist on the classic chia pudding….
Pina Colada Overnight Steel Cut Oats
I live in Montreal where the weather leaves a lot to be desired. The truth is, I miss summer so much I could cry. The only way I am not completely falling into depression is because there is FOOD! Healthy food, delicious food, food that can be made to taste like a holiday at a Caribbean white sandy beach. What better way to start the snowy, windy, and ice cold day than with some warmed up and comforting Pina Colada Overnight Steel Cut Oats? …
Chocolate, Maca & Pecan Granola
When you can combine chocolate, superfoods and granola – it’s safe to say a party in your mouth ensues. This is one of my favourite go-to snack (and breakfast) for when I’m feeling that chocolate craving. It’s packed full of healthy, energy and protein-rich ingredients, but has just the right about of sweetness to make it feel like an extra-special treat. And it features one of my favourite nuts (when I’m in the mood for playing favourites, because lets face it, all nuts are pretty damn awesome)- PECANS….
Breakfast & Brunch Recipes
Looking for something to spice up a humdrum breakfast routine? We’ve got you covered.
From fluffy pancakes to fruity oatmeal, smoothie shakes to wholesome muffins, everything has a healthy spin to fill you up and get you pumped to greet your day. Don’t forget to comment and tell us your favourites!
Pumpkin Porridge
‘From my Little Kitchen: The Holiday Edition’ brings you over 30 delicious and easy-to-follow whole food recipes designed by Three Silver Spoons contributor and nutritionist, Melanie Lionello. The ebook is fantastic for those busier months in the year when we are all time-poor but wanting to maintain our healthy eating. There are plenty of recipes to suit all tastes including vegan, gluten-free, grain-free and lactose-free, as well as recipes for those wanting a lighter, and healthier holiday season that doesn’t skimp on taste!…
Spinach Power Smoothie Shake
Daily I am confronted with the urge to satisfy my carb-loving/sugar-fiending taste buds (it does not help that my Instagram feed consists solely of top chefs/bakers). Note: I have tried to unfollow these desires, but life becomes quite mundane without them.
So in order to stay sane, I adhere to the spiritually-focused/cognitively-challenging health ritual of portion control. This practice, which is thought to be one of the toughest feats to conquer, requires the subject to eat minimal amounts of the unhealthy stuff (i.e. typically mouthwatering foods) in order to achieve their health/fitness goals. It has taken me many, many years of practice, but as I embark on the latter side of my quarter-century life phase, I am aware that these sacrifices are necessary.
One way I combat the urge to not eat as much throughout the day is making sure that I eat enough of the right stuff at the start of the day. After 30+ years of eating breakfasts, I have finally discovered my go-to meal: Spinach Power Shake Smoothie.
The key is having ingredients that keep you full for a substantial amount of time. A lot of people love the to-go oatmeal every morning, thinking the slow digesting carbs will keep them full (and for many people it does), however for myself, it never did the trick! See, when having oatmeal, you really should only be having ¾ of a cup. This is a pitiful amount in my opinion, so what I ended up doing was having twice as much, thus consuming quite a lot of carbs/calories. The comforting bowl of oats would leave a 300+ calorie deficit of my daily total and over 50 grams of carbs (although not necessarily the bad carbs, albeit carbs non the less), and most importantly, a grumbling tummy within an hour.
So I turned to the breakfast shake/green smoothie. I have always enjoyed a good protein shake, but this time I started adding a new ingredient: spinach. Spinach, when blended in a smoothie, is virtually tasteless, but adds so many nutrients that it would be silly for anyone not to add it their shakes.
Spinach is a powerhouse leafy green, with a boat load of dietary potassium (almost twice as much as a banana and great for muscle recovery), rich in iron, and also has ton of magnesium, which is necessary for energy metabolism. Also adding a healthy dose of Vitamin K to your diet, this green hero was a life changer in my daily routine.
Spinach Power Shake Smoothie
Prep time
Total time
Easy, lightning fast shake to get you through your mornings post-workouts, or when you need something fresh, light and green in your belly.
Three Silver Spoons Author: Kate Metzner
Serves: 1
Ingredients
- A handful of baby spinach
- ½ frozen banana (doubles as a fruity ice cubes to cool down the smoothie)
- 1 cup of water
- 1 scoop of vanilla protein powder
- Additional options:
- Chia seeds
- Any other fruit (I also love blueberries)
- Any powder supplements you may be taking
Instructions
- Add the smoothie ingredients to your blender and whizz up until smooth.
- Top with your favourite toppings.
Vegan Blueberry and Banana Muffins
Whenever I have an early morning pilates or yoga session before work, I usually need to quickly consume something to energise myself without feeling too full. These little muffin gems are a great fix, as I can conveniently grab one from the freezer and pop it into the microwave for thirty seconds before heading out for my workout session.
The brilliant thing about this recipe is its wide appeal. It doesn’t matter what your lifestyle or dietary preferences are, you’ll likely not realise that these muffins are vegan, low GI, refined sugar free and packed with nutritious ingredients. They taste as close to a “regular” style muffin as you can get, just without all the excess sugar and other nasty ingredients.
…