Apple Walnut Porridge / Fruit Nut Porridge Combinations
The apple and walnut porridge is just an apple and some soaked walnuts (1/4 cup) – blended / chunky consistency. You can add a squeeze of orange / mandarin juice and cinnamon and throw in the prunes (also soaked from night before and pip removed)… get imaginative ! A soaked apricot or two also works well.
Again this recipe is versatile and you can make different variations using different nut and fruits. In winter I love almonds, banana and raw cacao. In summer I love almonds + peaches or nectarines and clove powder. In winter also love a few cashews blended with pear.
These fruit and nut porridges are easy to make and quite filling. You can even turn them into smoothies by adding more liquid like some water or alternative milk. I don’t usually add dried fruit as I feel they are already quite sweet on their own. But that is up to you in the end.
Reduce inflammation and detox with this soup. This is exactly the tune you will be singing when you get a taste of this ultra cleansing, remedying and inflammation-killing soup!
Take a look at these health benefits...
Coconut Milk & Oil
Recipe Compliments: divalicious
This is one of my favourite pre-workout snacks. It has to be eaten at least two hours before your workout !
1 slice of wholemeal sourdough bread or rye crackers
1 heaped teaspoon peanut butter
Top with sliced bananas
1/2 tsp honey
Slightly toast the bread, smear with peanut butter. Then top with sliced banana and drizzle with honey.
You can sprinkle some cinnamon to get in an additional anti-inflammatory in the snack, helping you recover quicker with less muscle soreness ! :))
This snack combines simple and complex carbohydrates which are needed to fuel your run, meaning it will keep you fueled and energised for a longer time.
Peanut butter is an amazing ! It is a great source of energy and proteins for runners. High in arginine, a protein important during exercise. It is a precursor for nitric oxide. This protein helps open blood vessels, allowing for better blood flow and circulation throughout the body and especially to active muscles. Blood carries with them oxygen, giving muscles a breath of fresh air during physical activities. The proteins found in peanuts also helps to repair damaged tissues and cells and muscles making a perfect food for after a run as well. Recent research shows that arginine may also help decrease the size of these white fat cells and increase muscle mass/retention –a definite plus when trying stay fit and lean.
Excellent source of vitamin E a powerful anti-oxidant, B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain. Rich in copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium
Cooking the onions in the water until the water evaporates brings out their sweetness without sauteing in fat. Vegetable stock can be used instead of water for a richer flavor.
2 medium onions
1 bunch medium leeks (about 6)
7 cups water or vegetable stock
Himalayan pink salt
1 Garlic clove
6 Slices whole wheat sourdough bread
1 bunch chives, snipped finely
Recipe Compliments: Catherine Pantsios
You can do this to help increase your energy, improve your health, detox or to help you lose weight.
Step 1: Choose your choice of liquid x 2 cups - remember water, and herbal teas are lowest in calories if weight-loss is your main goal.
Water, Almond Milk, Coconut Water, Bone Broth, Rejuvelac, Green Tea, Coconut Milk
Step 2: Add your Greens x 1 cup - choose between 2-4 different types
Spinach, Collards, Chard, Kale, Green Cabbage, Bok Choy, Red Cabbage, Broccoli, Celery, Beet Greens, Lettuces (not Iceberg), Arugula, Edible Weeds (like Purslane, Lambs quarter, Morning Glory), etc.
Step 3: Add your fruit x 1 cup – choose 2 or 3 types
Apple, Citrus, Banana, Melon, Berries, Persimmon, Peach, Apricot, Pineapple, Pear, Kiwi, Mango, etc.
Step 4: Add your Superfoods – choose 1 or 2 types - add between 1 x tsp. to 1 Tbsp. of each. If you are not used to "green earthy flavours - start with 1 x tsp. of the green powders.
Spirulina, Moringa, Chlorella, Wheat grass powder, Barley grass powder, Aloe Vera, Cacao, Bee Pollen, Garlic, Sprouted Flax, Cayenne, Ginger, Goji Berries, etc.
Step 5: Add Healthy Fats
1/2 tsp Fats (Optional) Flax Oil, Coconut Oil, Avocado (1/2 of whole avocado), 1Tbsp. chia seeds or hemp seeds
This mediterranean carrot salad is filled with chickpeas, royal raisins, feta, parsley and tossed with a creamy yogurt tahini dressing.
Prep Time 15 minutes Total Time 15 minutes
Ingredients For the dressing
This is a very filling breakfast and will keep you going for about 4 hours.
Prep Time:12 hr Total Time:12 hr Serves 1
Adapted from the mediterranealicious: http://mediterranealicious.com/
Super easy and delicious red lentil dip with fragrant Indian spices. This red lentil dip is really filling, and it’s nice and warming, especially in this cold weather ! Crackers were nice for dipping, but you could also serve it with pita bread, pita chips, or even veggies.
Prep Time 5 minutes Cook Time 20 minutes Total Time 25 minutes Servings 6 Calories 111 kcal
NutritionServing: 1serving | Calories: 273kcal | Carbohydrates: 28g | Protein: 4g | Fat: 18g | Sodium: 44mg | Fiber: 4g | Sugar: 21g | Vitamin A: 2% | Vitamin C: 2% | Calcium: 5% | Iron: 6%
Recipe Compliments: https://avirtualvegan.com/
Adapted from Dr. Axe's recipe.
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