The health world is currently green with envy over matcha powder. Shots of the drink were the “it beverage” at New York Fashion Week, and now even dedicated coffee lovers are ditching their morning cup in favour of this earthy tea. Green tea leaves are ground to a powder, meaning you ingest the tea leaves – giving you 137 x more antioxidants than traditional green tea. It’s also know as a mental booster and helps improve stamina. Sounds awesome right? It’s even better in ice-cream. Just saying’…….
Looking for an easy, filling, tasty make-ahead meal idea? This lentil and vegetable soup has been a go-to of mine for a few years now, and it’s a recipe I never tire of. It is wholesome, hearty and relies on easy-to-find fridge and pantry staples. It can be made ahead, frozen in portions and reheats perfectly. It’s a thrifty, budget-friendly meal (even if you opt to use exclusively organic ingredients) that’s suitable for those eating vegan, vegetarian, gluten-free, dairy-free and sugar-free. And, most importantly, it’s super-tasty!…
I don’t think I will ever grow out of the childish excitement for Christmas. There is just something magical about this time of the year, when the Scandinavian winter takes hold, and we curl up inside around the fireplace, put up Christmas decorations everywhere, cover our bushes in fairy lights, and enjoy the company of our family. Simply amazing….
One of the first things I discovered when I jumped into the big food blog world and healthy eating life style years ago was the fact that bliss balls are everywhere. E-v-e-r-y-w-h-e-r-e. I had never heard of those little balls of amazing-ness before but at the first bite I was hooked. Healthy treats that tasted much, much better than candy and were packed with good for you stuff! I have loved bliss balls ever since….
‘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!…
One of my greatest loves in life is freshly made peanut butter. There’s something about those little nuts, crushed in their own oils, which always makes me happy. This is potentially why I feel so much empathy for anyone with a nut allergy. If you are one of these unfortunate few, this recipe for sunflower butter (affectingly known as sunbutter) will change your life. It’s spreadable, dipable and spoonable in all the best kind of ways. It also happens to make the most mouth-wateringly smooth, dark chocolate covered, sunbutter cups….
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.
- 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
- Add the smoothie ingredients to your blender and whizz up until smooth.
- Top with your favourite toppings.
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.
Spring in Melbourne is just around the corner, and with it comes the perfect time to enjoy a lovely outdoor afternoon of delectable treats with a pot of tea. For me, the perfect afternoon tea isn’t complete without some warm scones smeared with jam and dolloped with cream. So, I present to you a healthy twist on the classic scones, jam and cream that we all love dearly. I promise that these won’t disappoint!
I used nutritious ingredients that have been a staple in certain regions for centuries, but some of which have only recently resurfaced and gained popularity:
Spelt is an ancient grain that is native to Iran and southeastern Europe. While spelt contains gluten, it is claimed that the gluten in spelt is more fragile which makes it easier to digest. Spelt also features a host of nutrients including vitamin B2,manganese, thiamin and copper.
Chia seeds are said to have been in the Mayan and Aztec diets for centuries. These tiny seeds are loaded with fiber, protein and omega-3 fatty acids.
Cashews are originally native to northeastern Brazil, but are now widely grown in many other tropical regions. They have a lower fat content than other nuts, and are a great source of magnesium….
Granola is one of those perfect foods that always brings me a quick sense happiness. Its perfection lies in its endless adaptability, both in the granola recipe itself, and the ways it can be used to add a little something extra to anything and everything. Of course, the classic way to enjoy this healthy and nourishing cereal mix is with your choice of milk (I love mine with my homemade vanilla almond milk), and some juicy slices of a seasonal fruit. But it’s also delicious added as a smoothie topper, or even as a stand-alone snack when you need something yummy and nutritious to keep you going….