Carrot, Apple & Root Ginger Juice

September 6, 2010 By Leave a Comment

Do you feel as though you need a bit of an immune boost?  Try this delicious carrot, apple and root ginger juice!  It’s so simple to make and with just 3 ingredients, it’s healthy and packed full of goodness.

1 x glass of carrot juice – you choose the size that you prefer

1 x apple, peeled and chopped

1 x wedge of root ginger, 1″ square, chopped into tiny pieces

Pop the three ingredients into a blender and whizz together until you have the consistency that you desire. 

Health advantages of the ingredients:

  • Carrot juice is packed with vitamin A, an important antioxidant in helping to combat free-radical damage.  It promotes healthy skin and helps you to see in the dark!
  • Root ginger has anti-inflammatory and anti-fungal properties – great for the health of your digestive system.
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The Tastiest, Easiest & Dairy-Free Chocolate Mousse…Ever!

December 10, 2009 By Leave a Comment

Chocolate Mousse

Calling all chocoholics.  Now you can enjoy chocolate mousse without feeling guilty!  This amazing tasting recipe is not only VERY chocolatey, but it’s also dairy-free and packed full of goodness.  Oh, and it’s dead-easy to make.  Sound too good to be true? 

For this recipe you will need:Avocado

1/4 cup pitted medjool dates soaked (optional)

1/4 cup pure maple syrup

1/2 teaspoon vanilla extract

3/4 cup mashed avacados (about 1 and a half)

1/4 cup plus 2 teaspoons unsweetened cocoa or carob powder

1/4 water

Mix in a food processor until smooth.  Chill until ready to serve.  That’s it! 

Despite the high calorific value and high fat content, avocados have a whole host of nutritional benefits.  Similar to olive oil, avocados are high in oleic acid which studies have shown to reduce the risk of breast cancer.  The fat content is good, polyunsaturated fat, the type that your body needs.  They are also low in cholesterol.

Now do you still think that it is too good to be true?  Our Surrey personal trainers say, “Enjoy!”

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Weight management is easy with this Italian-style lunch, packed with goodness!

July 22, 2009 By Leave a Comment

I made this very simple recipe for lunch today, it was so tasty that I felt the need to share it! 

Butter Bean Salad

This great tasting recipe is packed full of goodness.  The main ingredients are butter beans from the family of pulses.  Pulses are a fantastic food that contain protein, lots of nutrients and natural fibre.  If you are trying to manage your weight, this type of food is a great way to assist the process.  Protein is used in the body in various ways.  It is used as an energy source.  It also helps with the manufacture of hormones, antibodies and enzymes. 

Quick tip for weight management and fat loss… protein should make up around 15 – 20% of your calorific intake.  If you combine protein with healthy carbohydrates, it will stabilise your blood sugar level and avoid a spike in insulin (a hormone that assists with fat storage!)

For this recipe you will need:

- 1 x 450g tin of butter beans in water (avoid the ones with added salt and or/sugar), washed & drained

- A small aubergine, diced

- A medium-sized onion (white or red), thinly sliced

- 4 x fresh tomatoes, chopped

- Olive oil

- Handful or fresh basil leaves and flat-leaf parsley, chopped

- Grated parmesan to finish, if desired

Over a medium heat, add a good helping of olive oil to a saucepan and add the onion.  Soften for a few minutes then add the chopped aubergine.  Stir for a few minutes then add the tomatoes and butter beans.  Cover for 5 minutes to allow ingredients to cook.  Stir, then add the chopped herbs and season to taste (I sometimes add a pinch of Italian herb seasoning to enhance the great flavours).  Cover for another 5 minutes, stir, then you are ready to serve.  I add a little grated parmesan and extra olive oil to finish.

Why not try this with a slice of wholegrain rye bread and some salad?  That’s a well-balanced, nutritional lunch that is packed with goodness!  Highly recommended from a Surrey personal trainer.  Bon appetito!

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Spinach Made Easy

May 21, 2009 By Leave a Comment

Following on from my posts about olive oil and eating seasonal foods, I want to share this very simple way of making a delicious bowl of spinach.  You will need:

- A bag of spinach, washed in cold water

- Glove of garlic, crushed

- Enough olive oil to coat the bottom of a large frying pan

Place the washed spinach in a large saucepan and cover with a lid.  Do not add any additional water as the leaves will have some water left on them.  Steam the spinach for a few minutes until it has reduced down.  Take the saucepan off the heat and drain off any excess water.

Meanwhile, heat the crushed garlic in the olive oil in the frying pan.  When this starts to soften, add the spinach to the frying and saute for a minute, making sure that the spinach is coated with oil and garlic.

Voila!  It couldn’t be more simple.  Great served with grilled fish.

Spinach has some excellent nutritional properties.  It is full of vitamins A and C, antioxidants and folic acid. 

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A Simple, Favourite Italian Recipe

April 28, 2009 By 1 Comment

Before leaving to spend the summer in Italy, many clients asked me the same question, “Will you be able to provide us with healthy, tasty and easy Italian recipes?”  Let’s start the cookery lessons here.  To anyone who enjoys a good aubergine (eggplant or in italian, melanzana) as much as me, here’s a VERY simple and delicious recipe. 

One of the reasons why I like aubergines so much is that they are an excellent source of alkaline salts that protect your gut from microform overgrowth (nasty bacteria) and help to neutralise acids in the blood and tissues. 

Caponata (serves 3/4 as a side dish)

1 x medium size aubergine,  diced into cubes                               
1 x medium size onion, chopped
2 x sticks of celery, chopped
2 x tablespoons of pine nuts
3 x tablespoons of tomato puree (concentrate)
1 x teaspoon of xylitol (natural sugar alternative)
A good ‘dash’ of white wine vinegar
Olive oil, first-cold pressed

 

Place the chopped aubergine in a large saucepan, drizzle with olive oil and heat until the aubergine starts to soften and brown. 

Add the chopped onion and celery to the same pan.  Stir occasionally and allow the onion and celery to soften.  This only needs a few minutes. 

Add the pine nuts, xylitol, tomato puree and vinegar.  Stir until mixed together, reduce the heat, cover the pan with a lid and allow to simmer for 15/20 minutes. 

Stir the caponata every few minutes to avoid it sticking to the pan.  Season to taste if you wish (I usually only add freshly ground black pepper)

That’s it!  This is a delicious side dish that can be added to fish and other vegetables.  It also lasts well in the fridge for 24 hours and can be eaten the following day.  Buon appetito!

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Vanilla Spice Oatmeal

March 27, 2009 By Leave a Comment
Vanilla Spice Oatmeal

Vanilla Spice Oatmeal

Ingredients

  • 3 1/2 cups water
  • 1/4 teaspoon salt, optional
  • 2 cups old-fashioned oats
  • 1/2 cup raisins
  • 1/2 cup walnuts, coarsely chopped, optional
  • 1/4 teaspoon vanilla extract
  • Pinch nutmeg
  • 2 tablespoons dark brown sugar, plus more, to taste
  • 1 cup lowfat milk, divided
  • 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

vanilla-spice-oatmeal-nutritional-info

Copyright Ellie Krieger, All rights reserved.

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Strawberry and Mozzarella Salad

March 27, 2009 By Leave a Comment
salad

Strawberry & Mozzarella Salad

  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
  • 1 8-ounce container of strawberries, hulled and sliced
  • 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
  • 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved

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