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Recipe Blog

LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

My wish for you is to Live Better, Strive Harder, Be Bolder, Dream Bigger, Climb Higher and Seek Greater.
My vision is to help people create food that is delicious, easy to make and high in nutrition,
so that food once more becomes a vehicle to fuel your body, mind and soul.

From sumo to svelte

By , July 27, 2015

A few people have asked me to write about some of the new experiences I am having now that I have relocated from the UK to the USA and so I have decided to add in some exercise class and restaurant reviews. Since this is a health food blog, I think this is within the scope and I hope you enjoy these as much as the recipes (which will still be the core of the blog). If not, feel free to reach out and let me know and I will find another forum for them.

Exhale Studios: Core Fusion Barre

How to go from this to this:

SumoBallerina

I used to do Barre in London, to be precise a Booty Barre and a Ballet Barre class once a week, so was excited to get to NYC and try some of the Barre classes out. In London not very many studios have classes and those dedicated to it are only in Chelsea and require a mortgage/selling of a kidney to afford it, depending on your credit rating. In NYC it is one of the core staples of the exercise world, which as I have come to find out is a big and prolific industry, ranging from doing aerobics on a trampoline (first class in a few weeks) to pulling a wheelbarrow of bricks (give me a few months for that one).

I decided to sign up for a week of classes at Exhale on the recommendation of my Barre teacher in London. A monthly membership is $275pm but a 7 day trial is $40, with Barre and Yoga included without restriction at any studio. I originally decided to do a Barre class in the morning and Yoga in the evening, until I realised that one class a day of Barre really is enough for any mortal soul.

In the UK, the class is 45 minutes, warms up with Pilates, warms down with yoga with 20-30 minutes of barre in-between. The exhale core fusion class is 60 minutes with 15 minutes of push ups, planks and weights before starting on the Barre and 5 minutes of stretching at the end, so that is 40 minutes of intense Barre, which you quickly realise is a mind over matter situation.

To start this is either an exercise class for models or this class makes you very lean and thin. It is no joke to say I was probably the largest (I am a size 4/6 in the US, a size 8/10 in the UK) in the class and by a few sizes.

The class uses balls, light weights, resistance bands and a ballet barre. The core fusion class works out your abs, calves, quads, butt, back, shoulders, arms (and some muscles I didn’t know existed), with a mix of sit-ups, push-ups, planks, squats (on your tiptoes) and a lot more using the barre.

The music is always fast paced and fun and different instructors like different styles of music. The instructor walks round with a headset microphone and adjusts your position, or just pops over to motivate you to keep going.

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You do a lot of squats, so your legs tend to wobble walking home and hurt the next day, but that shows it is working, and the more classes you do, the less of a surprise it is.

These class is estimated to burn off 400-600 calories per hour and is anaerobic so you are expected to burn about 100 calories through the after burn effect (first time an after burn has been seen as a positive thing).

I would say Barre is definitely worth it for an hour of exercise, if it gets you looking anything like the instructors teaching the class (see above). You can also try out different studios around the country using introductory pricing and this should keep the average price point down.

Wild rice tabbouleh

By , July 24, 2015

Nice eaten hot or cold!

Nice eaten hot or cold!

They say variety is the spice of life, I say it is just confusing. The supermarket near my apartment in NYC is the same size as the superstores in the UK, generally out of town. There are three types of parsley, from three different continents, three different sections for fruit and veg, one organic, one non-organic, not sure what the other one is. My other half actually called me, as he was worried I’d got lost coming home, but I actually just got confused, and so decided to find all the ingredients it was best to just walk up and down every aisle (no need for the gym that day). Anyway, I eventually found everything, and I hope you enjoy this summer recipe.

Light and fresh

A simple recipe, easy to put together

Dairy, nut and gluten free

Ingredients

  • 1 cup (150g) cooked wild rice
  • 1 bunch spring onions, finely chopped
  • 1 cup (150g) diced cucumber
  • 1 cup (150g) halved cherry tomatoes
  • 1 cup (30g) chopped flat leaf parsley
  • 1 cup (30g) chopped mint leaves
  • ½ tsp. ground cumin
  • 1 lemon, juiced
  • 50ml extra virgin olive oil
  • Salt and pepper, to taste

(Options: The original recipe from ‘I quit sugar’ used Quinoa, I think wild rice, brown rice or even couscous works just as well. I added the lemon juice, salt and pepper, to taste. The recipe had a red pepper too, but I think this overwhelms the taste. If you eat meat, perhaps add grilled chicken or shrimp if you prefer)

Method

  • Combine all the ingredients in a large bowl. Allow to sit in the fridge for 1-2 hours to make sure the flavours have infused. If you don’t have time, just eat out of the bowl.

Provencal Cherry Tomato Gratin

By , July 15, 2015

Processed with Moldiv

Tomato Heaven…

This one is from the barefoot contessa who cooks using ingredients from her garden, so the recipes are always fresh and natural

It is gluten, dairy and nut free

It’s a nice as a side or a main

You can switch the herbs and you’ll have a completely different dish

If you like tomatoes on toast for breakfast, this is just an upside version of that and can be made in the evening and eaten in the morning

Fresh and delicious

Ingredients

  • 1 pack of cherry tomatoes, halved (known as grape tomatoes in the USA
  • 5 tbsp. olive oil
  • 1 tsp. thyme (fresh or dried)
  • Salt and pepper to taste
  • 2 garlic cloves
  • 2 tbsp. chopped fresh parsley
  • 2 slices gluten free bread (see older recipes)

(Options: You can use oregano instead of the thyme and basil instead of the parsley. You can use normal bread if you don’t have an issue with gluten)

Method

  • Preheat the oven to 350f/180c
  • Place the tomatoes in a ceramic dish (I used a foil one as that is what I had), add 1tbsp. of olive oil, thyme, toss together and season liberally with salt and pepper.
  • Place the garlic, parsley and ½ tsp. salt in a blender and blend till the garlic is finely chopped. Add the bread and process until this is fully mixed and the bread is in crumbs. Add 1.5 tbsp. olive oil and blend again. Sprinkle evenly over the tomatoes.
  • Bake the gratin for 30-40 minutes or until the crumbs are golden and tomatoes are bubbling.

Avocado and coconut ice cream

By , July 11, 2015

This one is for Maxi, the cutest kid I know (who loves avocado)

It is a really simple recipe, as the only process is to blend

It sounds like an odd combination but is creamy and sweet

It’s another great recipe from ‘I quit sugar’

Taste, healthy and fun!

Processed with Moldiv

Processed with Moldiv

Ingredients

  • 1 large ripe avocado
  • 250ml coconut cream
  • Juice of 1 lime
  • 3 tbsp. coconut water
  • 1 tbsp. rice malt syrup
  • 1 tsp. chia seeds (for extra goodness)
  • Pinch of salt

(Options: You can change the rice malt syrup for another natural sugar, I prefer agave as it has a subtle taste and this recipe is already sweet from the coconut cream. If you don’t have lolly moulds, place this is a tub and serve it as you would ice cream.)

Method

  • Blend all the ingredients in a blender till it the mixture is completely mixed and gives a creamy texture
  • Spoon the mixture into lolly moulds
  • Freeze for at least 4 hours

Nutritious Natural Nut-ella

By , July 8, 2015

This was another American adventure, given that Hazelnuts are not called Hazelnuts in the USA, they are called Filberts. When I asked the guy for where to find Hazelnuts and he said Filberts, I thought he was introducing himself, and so introduced myself and asked again. He thought I was a little odd to say the least!

The advertising would have you believe that Ferrero’s Nutella is made of milk and hazelnuts and is a great source of protein for your kids. Unfortunately, if you look into the ingredients (this takes a bit of digging), you find that the dominant ingredient is sugar and the second is palm oil, creating a 55% sugar and 30% fat product, more akin to a chocolate bar. It provides little in the way of nutrition and only contains 13% hazelnuts in fact.

This is a great recipe; it doesn’t have much process and is full of super foods

The recipe is taken from ‘I quit sugar’

In my opinion it also tastes better than the store bought version, but that is just my opinion!

Go on, indulge your health and self….

Processed with Moldiv

Processed with Moldiv

Ingredients

  • 135g hazelnuts
  • 125ml coconut milk
  • 80ml rice malt syrup (or alternative natural sugar)
  • 1 tbsp. coconut oil
  • 30g raw cacao powder
  • 1 tbsp. vanilla powder/essence

Method

  • Preheat the oven to 180c. Bake the hazelnuts on a tray for 8-10 minutes until browned (this smells great)
  • Rub off most of the skins (you don’t have to be too precise)
  • Grind the nuts in a food processor until smooth
  • Add the remaining ingredients and process until well mixed
  • Add extra coconut milk if you want a thinner mixture
  • Store in the fridge

Detox Dairy free Beetroot Brownies

By , June 14, 2015

This is an indulgent brownie, with all the taste but no gluten or dairy

It’s from the detox kitchen bible

It’s full of super foods and antioxidants

The beetroot is sneaky, as you can’t taste it

It can be made as a brownie or a rich chocolate cake

Your kids will never know it is healthy!

Ingredients

  • 150g peeled raw beetroot, cut into cubes (one large beetroot as you need to take into account the weight post peeling)
  • 50g hazelnuts
  • 100g gluten free flour (I used rice flour)
  • 1 tsp. gluten free baking powder
  • 60g raw cacao powder
  • 150g honey
  • ½ tsp. salt
  • 75ml rapeseed oil
  • (Optional extras: I used almonds instead of hazelnuts, as that is what I had in the cupboard. You can interchange gluten free flours. Add a few cacao nibs as an extra super food treat!)

Method

  • Preheat the oven to 180c. Line the bottom and sides of a cake tin with greaseproof paper
  • Put the beetroot in a microwave-safe bowl with 50ml water, cover with cling film and cook on a high heat for 7 minutes until soft. (Be careful of the steam when you take the cling film off.)
  • If you don’t have a microwave, wrap the beetroot in foil and bake in the heated oven for c. 40 minutes until soft.
  • Put the nuts in a blender and blend until chopped into grainy rice sized pieces. Transfer into a large mixing bowl. Sift the flour, baking powder and cacao powder in.
  • Blend the cooked beetroot in the blender for 1-2 minutes until smooth. (If you have undercooked the beetroot it will form pieces rather then being smooth. This is okay, as it will cook more when you bake the brownie.) Add to the dry ingredients in the bowl, but don’t mix yet.
  • Using the blender for the third time (don’t worry about washing it in-between), add the honey, salt and eggs and blend for 3 minutes. Pour into the bowl and with the oil and mix the entire mixture with a large spoon, folding rather than vigorously mixing so as to retain some air in the mixture.
  • Pour the mixture into the prepared cake tin and bake in a heated oven for about 30 minutes or until a skewer inserted into the centre comes out clean.
  • Try and let the cake cool completely before cutting into squares and devouring

Asparagus, poached egg and parmesan

By , June 13, 2015

This is a 7minute meal

It’s an Italian starter, but good for breakfast or brunch

It’s low in calories but high in flavour, texture and nutrition

Ingredients (serves 2)

  • 8 asparagus spears, trimmed
  • 2 large eggs
  • 25g shaved parmesan
  • Salt and pepper to taste

(Optional extras: Add some salad leaves and a splash of balsamic and olive oil for a more substantial salad)

Method

  • Blanch the asparagus in a pan of simmering water for 2 minutes then remove and set aside.
  • Crack the eggs into the pan and simmer gently for 3 minutes (for runny yoke), remove with a slotted spoon and drain on kitchen paper
  • Place the asparagus on a plate, the poached egg on top and sprinkle shaved parmesan over the dish
  • Season to taste with salt and pepper
  • The runny yoke acts as a sauce
  • Simply delicious morning, noon or night!

Banana pancakes: Gluten/Dairy free

By , June 7, 2015

This is a three-ingredient recipe

It is protein and magnesium rich

It is sweet without any sugar being added

Paleo genius!

Ingredients

  • 1 egg
  • 1 Banana, peeled
  • 1 tbsp. coconut oil for cooking

(Optional extras: add a tsp. of cinnamon for added natural sweetness, some pure maple syrup if you have a really sweet tooth, or some cacao if you want to make a chocolate version)

Method

  • Blend together the egg and banana to form a batter
  • Place 1 tbsp. of coconut oil into a frying pan, warm and pour in the batter. Make sure you cover the whole pan to make a thin pancake
  • Keep on a low-medium heat for 10 minutes, slower is better as it is easy to burn the mixture
  • Pick up a corner to check when the pancake is brown and flip or turn over. Let cook for another few minutes. The mixture is cooked through once you have done one side, so don’t worry about the other side too much unless you want an even colour
  • Place on a plate and eat this sweet treat

Cheese biscuits: Gluten free

By , June 6, 2015

This is great as a snack or a canapé

Ingredients

  • 150g Rice flour
  • 2 tsp. Paprika
  • ½ tsp. Salt & ½ tsp. Pepper
  • 50g Butter
  • 100g Grated cheddar cheese
  • 2 eggs

(Optional extras: swap the cheddar for another hard cheese, remember to season well as gluten free flours are a little bland)

Method

  • Mix together flour, paprika, salt & pepper
  • Work the butter into the mixture until it resembles breadcrumbs
  • Stir in the grated cheese
  • Beat the egg and stir into the mixture, bring everything together into a ball of pastry
  • Rest the pastry in the fridge for 10 minutes
  • Roll out the pastry on a floured surface or between two sheets of cling film until around 4mm thick
  • Use a biscuit cutter or cut into strips
  • Place on a baking tray lined with baking paper
  • Place into a pre-heated oven for 15-20 minutes
  • Take them out and put them on a rack to cool
  • Snack, serve with salmon, goats cheese or a bit more cheddar

Dairy free creamy mushroom sauce

By , May 31, 2015

From the healthy foodie

This is healthy, has a creamy texture and can be added to pasta or chicken as an alternative to a version with cream

Ingredients

  • 2-3 tbsp. ghee or coconut oil
  • 450g mushrooms, sliced
  • 1 small onion, chopped
  • 2 tbsp. Dijon mustard
  • 1 tbsp. fresh sage, finely chopped
  • 1 tsp. fresh thyme, finely chopped
  • ½ tsp. salt
  • ½ tsp. pepper
  • 2 cups water
  • 100g raw cashews

(Optional extras: Add bacon, chicken and pasta for a tasty dinner)

Method

  • Melt the ghee or place the coconut oil in a frying pan on a medium heat
  • Add the mushrooms and cook until golden brown, 5-7 minutes
  • Add the onions and let them sweat for 3-4 minutes, until soft and translucent
  • While the mushrooms and onions are cooking, add the cashew nuts to a blender and blend until the cashews form a smooth paste, releasing the natural oils, depending on the strength of your blender, this will take 3-15 minutes. Once made add this to your mushroom/onion mixture
  • Add the mustard, sage, thyme, salt and pepper to a large glass and mix together with the water until completely combined. Add the mixture to the pan
  • Mix completely, taste and add more seasoning if needs be