Maca Monkey Shake

The power of this super energising smoothie was so good it had me finishing off my gym session with one-armed chin ups! (Hence the name 'Maca Monkey Shake'!) It was exceptionally tasty too- I can imagine if monkeys were to live off drinks or smoothies, it would definitely be this!

The star ingredient of this smoothie is of course that of which mentioned in the name- 'Maca'. As part of the radish family, the powerful root originates and is grown in the mineral-rich soils of the Andean mountains, Peru. It boasts many nutritional values such as begin rich in vitamins B, C, and E, providing plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. However its stand-out quality comes from the energy, strength, and stamina boosting properties it claims to provide. It has even gone as far as being nicknamed 'Spanish Viagra' due to its ability to enhance sexual drive for both men and women, whilst balancing hormones and improving fertility! For women, it also claims to help alleviate menstrual cramps, body pain, anxiety, hot flashes, mood swings, and depression, however it not advised to be taken by those who are pregnant or lactating.

Given all the amazing qualities this superfood has, it should however be used in moderation and cycled the way any supplement would be to compliment an existing wholesome, nutrient dense diet. 

Ingredients:

1 small frozen banana (75g)

1 scoop Reflex natural whey*

1 scoop Reflex chocolate peanut instant whey*

1 tbsp natural peanut butter

200ml unsweetened almond milk

1 tsp (5g) Creative Nature Organic Maca powder (Enjoy 15% off this month using my code GC15 at checkout!)

1/2 tsp cinnamon

1. Simply combine the ingredients together and blend in a food processor or equivalent.

Serves 1.

304 kcal - 27g Protein, 22g Carb, 15g Fat 5g fiber

* If you do not own whey, you can simply omit this ingredient, however the nutritional content will of course be altered. As a substitute you could add 2-3 tbsp of greek yoghurt or cottage cheese for a boost of protein.

Banana and Kiwi Green Smoothie

This has quickly become one of my favourites! It's no secret these flavours go so well together! The sweetness of banana balancing out the slight tangy-ness of kiwi make this a deliciously energising 'pick-me-up' drink for anytime of the day! 

As I've already mentioned a few of the great benefits of adding spinach to your smoothies in my previous posts, I thought I'd mention a few of kiwi's great characteristics...

Since kiwis are considered large edible berries, it's characteristics are similar to those. The high fiber content lowers the glycemic index of the fruit, making it a good fruit to enjoy if diabetic or whilst on a weightloss diet, as it will not spike insulin levels and cause the body to respond by storing fat the way most other high sugar fruits do. The high fiber content and enzymes are great in promoting digestion and the maintenance of a healthy intestinal tracht. It is also high in vitamin C, vitamin E, potassium, as well as being greatly alkaline which altogether help to protect cells from oxidative damage, boost immunity, promote youthful skin, and enhance energy levels. An all round superb fruit!

Ingredients:

100g spinach

1 kiwi

1/4 tsp coconut oil

35g oats (use gluten free if intolerant)

2 scoops Reflex bannoffee pie whey (or 1/2 banana & greek yoghurt)

1/2 tsp cinnamon 

300ml water (change to suit desired consistency)

Ice

1. Blend all ingredients except the whey in a food processor or with a hand blender

2. Add whey, blend again until thoroughly combined (adjust liquid to suit your preferred consistency)

Banana and Cinnamon 'Zoats'

In case you're still wondering what 'Zoats' are exactly... It's basically a cross between oats and zucchini- or courgette as we call them in the UK! (So really we should technically call them 'Coats' over here... :-/). I love them for three main reasons 1. They're super healthy and packed with fiber and other great micronutrients 2. You get in a portion of veg without even realising! 3. The courgette adds loads of volume (big volume eater over here!) making it seem like you're eating more than you actually are - so they're great for when you're trying to controll portion sizes or 'dieting'! ;)

Ingredients:

100g grated courgette

40g jumbo whole rolled oats

1 scoop Reflex Natural Vanilla Whey*

1 scoop Reflex Baniffe Pie whey*

1/2 tsp cinnamon

Topping pictured: Nuts n' More cinnamon almond butter

1. Add the courgette and oats to a pan and pour in some cold water (around 1-2 cm above the mixture)

2. Bring to the boil then reduce down to a simmer, add cinnamon, then let the oats cook and courgette soften for a minute or so

3. Once oats have absorbed most of the water, take of the heat and briskly stir in the whey until thoroughly combined

4. Pour into a bowl and top with any nut butters/dried or fresh fruit/nuts/seeds you fancy! 

*As an optional replacement for the whey or of you want some extra fluffiness, you could use an egg or egg whites for an extra boost of protein. Just stir it in right at the end (as with the whey)- but do it really quickly so it doesnt turn into scramble! The egg will also make the oats super nice and fluffy!

Macros for everything (including the 16g of nuts n' more topping):

372 kcal

33 protein, 31g carb, 12g fat, 8g fiber

Quick Cauliflower-Quorn-and-Cheese

A delicious low-carb vegetarian meal for those lazy afternoon or evenings when you simply don't fancy spending hours in the kitchen! (Let's face it- that's practically everyday!)

A cool creamy layer on the bottom, with a warm, spicy, herby mixture on top makes this one hell of a comforting dish with little to no effort at all!

Ingredients:

150g Quorn chicken style pieces

200g chopped cauliflower

50g 0% Total greek yoghurt

50g low fat cottage cheese

25g greek feta cheese

1/2 tsp apple cider vinegar

1/4 tsp turmeric

1/4 tsp cracked black pepper

1/4 tsp dried garlic

1/4 tsp mixed dried herbs

1/4 tsp chilli flakes

1/4 tsp virgin organic coconut oil

1. Place a pan on medium heat with half the coconut oil, Quorn peices, turmeric, dried garlic, and a splash of water, and let it steam and cook with the lid on for around 5-7 mins

2. Mix greek yoghurt and cottage cheese together with black pepper and set aside

3. Add cauliflower to the quorn along with the mixed herbs and chilli flakes, place lid back on and steam for a further 5 mins

4. Finally, add the greek feta and the rest of the coconut oil, and stir through until melted and the quorn is evenly coated

5. Top the yoghurt/cottage cheese mixture with the cauliflower/quorn mixture and garnish with some more dried herbs and chilli flakes

High Protein Vegetarian/Vegan Foods

To the non-vegetarian Indians who have been training hard, or simply trying to stick to a healthier diet.. I can just feel that dread of turning meat/fish-free for the up-coming week of Navratri! For those who are unfamiliar with Hindu culture, there are times throughout the year which are considered to be important junctions of climatic and solar influences. These two periods are taken as sacred opportunities for the worship of one of our goddesses - the Divine Mother Durga. We call it 'Navratri'. It usually lasts 9 nights/10 days, and out of respect we give up all non-vegetarian food sources. For regular meat, fish, egg-eaters like me, sticking to a high-protein diet during this period can prove rather difficult! Which is what inspired me to write this post.

Below I have listed a variety of healthy, natural, unprocessed/unrefined, high-protein vegetarian foods that I like to enjoy to ensure all my nutritional needs and physique goals are kept on track during my competition prep. You'll find my favourite lean sources of protein- so those with minimal fats and carbs added, a list of sources that tend to also be slightly higher in healthy-fats, and a list that tend to also be higher in carbohydrates.

Lean Protein:

Whey Protein - Reflex Nutrition is my favourite brand, it contains essential probiotics to keep your gut health in order!
Greek Yoghurt

Cottage Cheese
Quark
Quorn pieces/Quorn fillets
Low fat dairy

Higher in healthy fats:

Hemp seeds
Cheeses: greek/feta cheese, mozzarella, goats cheese, ricotta, paneer
Full fat dairy
Almonds/almond butter
Natural peanut butter
Pumpkin seeds
Sunflower seeds
Sesame seeds














Higher in carbohydrates:

Quinoa
Edamame beans
Chick peas/hummus
Lentils
Kidney beans
Pinto beans
Black beans
Cannelloni beans
Chia seeds
Vegetables
Cacao powder- My favourite is Creative Nature Superfoods brand! It's great quality, natural, organic, and jam-packed with healthy nutrients!
Quest bars (as a little high-protein treat!)

Other sources- Believe it or not, certain vegetables (leafy greens in particular) are a great source of protein and are high in fiber too- an essential nutrient vegetarians/vegans tend to lack when going low-carb! Here are some great fiber-rich, nutrient dense options:

Spinach
Kale
Asparagus
Peas
Broccoli
Cauliflower
Courgette
Sugarsnap Peas/Mangetout
Green beans
Brussel sprouts
Pak Choi
Leeks
Mushrooms
Aubergine
BASICALLY ALL LEAFY GREENS & CRUCIFEROUS VEGGIES! - So go nuts with them! ;)
Chia seeds
Cacao powder

Hopefully this will have given you enough variety to play around with over the next week or so.. Be creative!
I thought I'd leave you with a few images of some tasty vegetarian food to help give you a little inspiration on a few yummy meal ideas! Happy Navratri/Veggie Week!

And just some almond butter.. Because I mean, just look- how dreamy does that look!!! <3

 

Avocado Banana & Blueberry Green Smoothie

Smoothies like this one are so great for getting a tonne of essential nutrients in, and the best part is- they take no time at all to make! They can even be prepped in advance and left in the fridge or freezer for those lazy days when you don't fancy cooking, or kept for those mornings you need to rush out the door to work... It's always nice to know you have something at hand that's going to give you all the nutrients and energy you need to either kick start you morning, or simply keep your health in-check! I've been having a variation of these 'green smoothies' almost every day now for the past few weeks, and they've not only kept me feeling full and energised, but also kept sugar cravings at bay and left my skin glowing! 

This smoothie is packed full of vitamins, and includes some of the best, yet easily accessible superfoods that will not only leave you feeling full and satisfied for hours on end, but will also leave you and your skin refreshed and glowing! High in iron, vitamins A, B, C, E, K, potassium, antioxidants, magnese, calcium, zinc, dietary fiber... The list goes on!

Avocados are well known for their great monounsaturated fats- in other words, heart healthy fats that promote your body to use them as fuel, as apposed to storing them as unwanted body fat. This along with the banana creates satiety, and gives you that great slow and sustained energy release to keep you fueled for a good few hours.

The combination of spinach (don't let this put you off, it barely adds any flavour, just simply creates nutritious volume!), avocado, and blueberries, make this an amazingly powerful antioxidant and anti-inflammatory rich, fat-fighting, healthy-heart boosting smoothie... AND it can be enjoyed at any time of the day!

Ingredients:

100g spinach (about 3 large handfuls)

75g banana (about 3/4 medium size)*

50g avocado (about 1/2 small)

50g blueberries (about 1 large hand full)

3 scoops Natural Reflex Vanilla Whey**

1/2 tsp cinnamon

250ml water/Alpro unsweetened almond milk /Alpro original coconut milk

Ice

1. Blend all ingredients in a food processor or with a hand blender until smooth with no lumps or clumps! 

Macros (using water):

359kcal - 35g Protein, 31g Carb, 10g Fat, 11g Fiber

*Tip- If you're like me and generally don't like to use ice, freeze some chopped bananas beforehand and use those to keep this smoothie nice and cold for a super refreshing drink!

**If you don't own whey, simply omit, however it's a great way of adding a quality boost of protein without the extra unwanted calories. Another option would be to sub the whey for 2-3 heaped tablespoons of Greek yoghurt for a lean protein kick!

Creamy Black Pepper & Lime Peas and Cheese

Finding healthy, lean vegetarian sources of protein can prove to be quite difficult at times, making sticking to healthy meat-free diet a bit of a challenge. However that's not to say it can be done. Dairy products are a common go-to for me on my veggie days, since you can find both low and high-fat versions. They also contain some great micronutrients such as calcium, omega 3-6-9s, CLAs (essential fatty acid) and MCTs (beneficial saturated fat metabolised in a similar way to carbohydrates to provide you with energy). 

Today I paired together some of my favourite vegetarian protein sources to make a delicious creamy bowl of goodness. It was super filling due to the great amounts of healthy fats, and protein, but also jam-packed with some greatly beneficial micronutrients such as iron, magnesium, zinc, vitamin A, B, C, K, omega 3-6-9, soluble fiber, and many more! Overall - a keeper in my books.. ;)

The great thing about this dish is that it require minimal effort and is so simple to make, not to mention it still being packed with flavour. This makes it perfect to either be shared and enjoyed as a side to a main dish, or for you to enjoy the entire portion by itself as healthy balanced meal! I know which I'd prefer...

Ingredients:

200g low fat cottage cheese

100g defrosted petit pois peas

100g diced cucumber

20g greek feta cheese

10g Linwoods shelled organic hemp seeds

1/2 lime

1/2 tsp cracked black pepper

Splash of apple cider vinegar

1. Mix the cucumber, petit pois, juice of the lime, apple cider vineger, and black pepper together in a bowl

2. Add the above mixture to the cottage cheese, then sprinkle on the hemp seeds and crumble on the feta from a height

340kcal - 34g Protein, 13g Fat, 17g Carb, 7g Fiber