Category: Recipes

10 Vegetables That Actually Work In Smoothies

So you want to pack those veggies in first thing in the morning? Adding vegetables to your smoothies is a really easy way to boost your nutrient intake for the day and ensure that you get your minimum five veg a day.

Most people don’t necessarily want to know that they’re having carrots and broccoli for breakfast, especially kids. So you need to balance out the vegetables with fruit, for sweetness (and – yay! – extra nutrients) as well as other ingredients to still make sure that you’re fuelling your body for the day.

The ideal smoothie will offer a balance of protein and carbs, plus other nutrients and superfoods. Think of your vegetables as the ‘add on’ – not only for nutrients, but also for colour, texture and flavour.

These following vegetables work well in smoothies:

1. Spinach (baby or swiss chard), raw
2. Kale, raw
3. Pumpkin, steamed, frozen
4. Butternut, steamed, frozen
5. Cauliflower, steamed, frozen
6. Sweet potato, steamed, frozen
7. Beetroot, raw or steamed, frozen
8. Carrots, raw or steamed, frozen
9. Celery, raw
10. Broccoli, raw or steamed, frozen

How to add vegetables to your smoothies

The following tips will ensure that your veggie smoothie still tastes great:

1. Your green veg (spinach, kale, celery, broccoli) will add colour, but also fibre. These are best paired with fruits like apples and bananas (for sweetness); oats; hemp protein or vanilla protein powder, water or almond milk.
2. Your steamed and frozen vegetables like cauliflower will add creaminess to your smoothie and can be used with nearly any combination. Try steamed, frozen cauliflower blitzed up with mango, water, vanilla protein powder and a couple dates for sweetness.
3. Beetroot and berries are great friends – plus think of that colour!! Tone the earthiness down with some yoghurt and oats.
4. Your steamed and frozen orange vegetables (butternut, sweet potato, pumpkin and carrots) are super great for their beta-carotene content, which converts to Vitamin A in the body. Adding a pinch of cinnamon or nutmeg will work wonders with pumpkin or butternut.
5. Sometimes it’s easier to get these veggies into your smoothies if they’re already pre-cooked and in your freezer. Portion into little baggies for easy access.

Want to make Instagram-worthy smoothie bowls that are still good for you? Find out how here.

Spiced Pumpkin Smoothie Recipe

What You Need:

• ½ cup steamed pumpkin (or butternut)
• 1 frozen banana
• ¼ cup oats
• Pinch each: cinnamon, nutmeg, allspice
• 1 cup almond milk
• 1 tsp honey or maple syrup
• 2 tbsp vanilla protein powder
• ½ cup of ice

Method:

1. Blitz together in a blender and serve straight away!
2. Garnish with toasted nuts or seeds or a seasonal fruit of your choice.

Click here for 3 more protein-packed breakfast recipes!

5-Minute Superfood: Avocado Chocolate Mousse (Vegan & Gluten-free)

With avocadoes back in season, you might find yourself with all of them ripening at once. Here’s an easy healthy chocolate mousse recipe that makes the most of those overripe avos for a yummy, feel-food dessert the whole family can enjoy.

What You Need:

• 1 frozen banana
• Flesh of 2 small (or 1 large) avocados
• 1⁄4 cup sweetener of choice (honey, maple syrup, coconut-blossom nectar)
• 1⁄4 cup raw cacao powder
• 3 to 4 tbsp coconut cream
• Berries (or seasonal fruit of your choice), for decorating

Method

1/ Place all of the ingredients in a blender and process until thick, smooth mousse-like consistency forms.

2/ Serve with berries. (Or freeze and serve as an ice-cream alternative.)

Why Avo Chocolate Mousse Is Amazing

The cacao powder in the Avo Chocolate Mousse is packed with flavonoids, which have been shown to help lower blood pressure and improve blood flow to the brain and heart. These flavonoids may also help increase insulin sensitivity, reducing your risk of diabetes.

The positive effects on mood that cacao offers may be due to the conversion of tryptophan to the natural mood stabiliser, serotonin, or cacao’s caffeine content… Or simply the sensory pleasure of eating chocolate!

Avocado is packed with heart-healthy monounsaturated fatty acids, particularly oleic acid, which has been shown to help reduce inflammation and to have beneficial effects on genes linked to cancer. Avos are also filled with fibre and antioxidants which help to lower cholesterol levels. Avo adds a creamy texture to smoothies and desserts and is the perfect dairy alternative for a yummy chocolate mousse!

Just like avocadoes, bananas have high potassium content which is important for recovery after sport. (If you’re looking for some motivation tips to get back out there, read this!) They’re also so easy to pop in the freezer to use for smoothies and add a delicious creamy texture!

If you’d like more healthy recipes and food ideas, check out our ClickFit 4-week Meal Plan or to view other healthy chocolate recipes, click here.

The craving for chocolate is really hard to resist. From the rich taste to the feel of melty decadence when it touches your tongue, chocolate has a treasured place in many palates. Making your own chocolate treats means you know exactly what you’re putting in your body! We’ve put together a selection of healthy recipes that are great to make when chocolate cravings hit. All recipes use cacao powder over cocoa powder, as cacao (the pod from which chocolate is made) is a superfood; high in nutrients, antioxidants and an excellent source of iron, protein and magnesium.

Chocolate Bark From Scratch

Ingredients

1 cup raw cacao butter
1 cup raw cacao powder
1⁄4 cup honey or agave nectar
3 tbsp cranberries
1 tbsp sesame seeds
3 tbsp pumpkin seeds

Method

1. Gently melt the cacao butter in a glass dish set over a small pot of boiling water (or a double boiler).
2. Mix cacao powder into the melted butter and add sweetener to taste. Add more cacao for a darker chocolate.
3. Pour mixture into a large baking tray lined with baking paper. Sprinkle cranberries, sesame seeds and pumpkin seeds onto the chocolate. It will begin to set fairly quickly, so do it asap.
4. Place in the fridge overnight to harden.

Easy Vegan Chocolate Fridge Tart

Ingredients

2 Tbsp coconut oil, plus 1 tsp for greasing
3⁄4 cup desiccated coconut
200g organic cacao paste (or vegan dark chocolate)
1⁄4 cup maple syrup or agave nectar
1 tin coconut cream
160g to 200g fresh raspberries
1⁄4 cup almond flakes
1⁄4 cup coconut flakes

Method

1. Grease a 20cm tart dish (or 12 ramekins).
2. Sprinkle desiccated coconut on the bottom of the dish and shake to make sure it’s evenly dispersed, covering the bottom and a little of the sides (add a bit more if necessary).
3. Place cacao paste, honey and two tablespoons coconut oil into a glass dish over a double boiler, heating gently to melt. Add coconut cream, stirring continuously to combine. Pour the mixture into the dish and place in the fridge to set overnight.
4. Decorate tart with raspberries, almond flakes and coconut flakes and serve.

Healthy Hot Cocoa

Chilly evenings call for warm, comforting food and drink, and right up on our hot list is a cup of cocoa.

Ingredients

2 Tbsp good-quality cacao powder
Pinch of vanilla seeds or ¼ tsp vanilla essence
Pinch of salt
1 Tbsp maple syrup or honey (or to taste)
300ml milk of your choice (almond milk works really well!)

Method

1. Place the cacao powder into a glass jug (or large glass) with the vanilla and pour in a little boiling water. Add the salt and maple syrup and stir to make a paste.
2. Heat the milk up and then slowly begin to add it to the cacao mixture, stirring to combine.
3. For bonus mood-boosting, add a pinch of chili flakes in the beginning.

This vegan basil pesto pasta is so easy to make and an ideal meal to eat the night before a long run, ride or any endurance sport.

Our super-easy recipe celebrates the amazing herb, basil! Did you know that basil is a hero herb because it contains anti-inflammatory properties and vitamin A, which helps promote healthy eyesight and good skin? Traditionally basil-pesto pastas are made with loads of Parmesan cheese! But if you’re vegan or wanting a meal light on your tum, try this plant-based version instead! It’s the ideal carbo-loading recipe! Read more about carb-loading here!

 Vegan Basil Pesto-Style Recipe

Ingredients

250g uncooked pasta of your choice
1⁄2 cup macadamia nuts, soaked in boiling water for 30 minutes
2 big handfuls fresh basil
1 clove garlic
¼ cup olive oil
Juice and zest of 1 lemon, plus zest for garnishing
Pinch nutritional yeast (optional)

Method

1. Cook the pasta according to package instructions, then drain, stir through a small amount of olive oil to avoid sticking and set aside.
2. To make the pesto, place all the ingredients, plus salt, pepper, 1⁄4 cup olive oil and two tablespoons of water into a blender. Blitz until smooth. Add more olive oil or some of the remaining soaking liquid, as necessary, to loosen the pesto. You should end up with a bright-green pesto sauce.
3. To complete the dish, stir the pesto into the pasta and serve!

Tip: Add a little extra yum factor by tossing toasted pine nuts at the end or add roasted tomatoes for a pop of colour and extra flavour!

Runners and cyclists have touted the benefits of carbo-loading for years. But since the rise in popularity of fad diets such as Banting and Keto, greater numbers of people are dropping the food group completely, which is not recommended by dieticians. We examine the concept of carbohydrate loading, how the body uses carbs and how they can support athletic performance in long-distance runs and rides.

When carbohydrates are digested by the body, they are converted and stored as an energy source called glycogen. This glycogen is mainly located in the liver and muscles. During exercise or high-energy physical activity, the body accesses the easiest available source of energy; the food in one’s stomach, followed by glycogen and then body fat. Carbo loading is thus a nutritional strategy to increase the glycogen levels above their normal amount, so that your body has access to this fuel whenever it needs to perform.

Several carb-loading diets exist, with three and six-day programmes favoured by many. But the most simple and basic is to avoid exercise for one day and eat a high-carb diet of approximately 10g per kilogram of body weight. This diet may be appropriate for exercises that burn glycogen in the muscles fast, such as prolonged cycling, running, triathlon or stage events. This helps to reduce fatigue and as research has shown, may improve one’s performance by three percent for exercise longer than 90 minutes.

Foods To Eat When Carbo Loading

• Fruit juice
• Pasta
• White bread
• Fruit-based smoothies
• Sports drinks
• Pretzels
• Bagels
• Bananas
• White rice

When carbo loading, try to include other foods with low fat and low fibre contents, such as lean protein. Advice on how much protein you should eat in a day can be found here. It is not advisable to eat high-fibre foods the day before a big running even as it can cause gastrointestinal inconsistencies and problems during the run.

 Foods To Avoid When Carbo Loading

• Rich, creamy sauces
• Cookies
• Pizza
• Brownies
• Ice cream
• Pastries
• Doughnuts
• Energy bars
• Beans
• Lentils
• Broccoli

Need a little mealspiration for healthy food ideas? Below are delicious meal ideas for effective carbo loading.

• Bagels or bread with peanut butter (or a nut butter of your choosing)
• Pasta with chicken breast and asparagus
• A big baked potato with tuna (use olive oil and a squeeze of lemon juice instead of sour cream)
• Simple chicken or turkey sandwich with a little low-fat mayo, lettuce and sliced tomato
• Grilled salmon with rice
• Vegan basil pesto pasta

Don’t forget to refuel your body after any form of exercise! Try our post-workout smoothie for a yummy energy boost fast. If you have any questions related to carbo loading and what works for your body, it is always advisable to consult a medical professional. Click here to find a doctor in the Medshield Medical Scheme network.

Do you know how much protein you consume in one day? Or rather, how much protein should you eat in one day? The vast majority of us do not measure out our food portions – and you don’t have to! Here we will help you determine how much you should eat on average and basically what that looks like!

Why protein is important

While there might be a lot of debate in the nutrition space around fat and carbs, there is a lot of agreement around protein intake. It’s essential to eat enough protein because of the following reasons:

1. Protein forms the building blocks of all muscle! Protein helps to build strength and increase muscle mass.
2. Protein helps to maintain weight-loss and prevent late-night snacking and cravings.
3. Long-term studies indicate that protein is essential for good bone health.
4. High protein intake has been shown to boost metabolism.
5. Protein helps your body repair itself after injury.

How much protein should I eat in one day?

It’s important to remember that while each of our bodies are different and we have different needs, we have a basic minimum requirement for protein intake. This changes based on how much exercise we do, how much we weigh and our gender.

The basic RDA for protein intake for a sedentary person is 0.8g of protein per kilogram of bodyweight. So if you’re a 65kg woman, you should eat 52 grams of protein per day. If you’re a 80kg man, you should be looking at 64 grams of protein per day.

However, if you’re an active person, you will need to up that intake to between 1.2g to 2g of protein per kilogram, depending on your training schedule and performance (you can discuss this and get a tailor-made programme from a dietician). This would mean that as an active 65kg woman, you’re looking at consuming at least 78g of protein per day and as an active 80kg man, you’re looking at 96g of protein.

In theory, we should have at least 20g of protein per meal and additional protein as snacks.

How to get your 20g of protein per meal

Remember to check the packaging of the specific product you buy as protein amounts may vary slightly. Here is a quick guide to protein numbers!

• 100g of roasted chicken breast = 30g of protein.
• 100g of tinned tuna = 20g of protein.
• 100g of tinned lentils or chickpeas = 5.5-6g of protein.
• 100g of edamame = 11g of protein.
• 100g of steamed broccoli = 4g of protein.
• 100g of greek yoghurt = 10g protein
• 100g of cooked brown rice = 2g of protein
• 100g of cooked quinoa = 5g protein
• 3 XL eggs = 21g of protein

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DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

There are a few reasons why eating protein at breakfast time can be super beneficial for the body. Mainly, we eat protein at breakfast time to help with muscle repair and recovery after exercise and to keep your energy levels up and feeling fuller for longer throughout the day.

After you exercise, especially after a tough or long session, it’s important to refuel and nourish the body. Studies show that the ideal amount of protein to have post exercise is 20g. This helps with muscle repair and recovery.

Here are three breakfast recipes to suit different kinds of diets that meet the 20g protein requirement post exercise.

To read more about why protein is important for your health and how much you should eat in a day, click here.

High-Protein Breakfast Recipes

Pimped Up Vegan Oats (20g protein)

Ingredients:

• 50g oats (6.6g of protein)
• 100ml of unsweetened soya milk (3.5g protein)
• 20g unsweetened crunchy peanut butter (4.9g protein)
• 30g chia seeds (5g protein)
• *option to add some chopped dates or maple syrup for sweetness

Method:

You can make this in the morning by cooking the oats in the soya milk and then stirring the other ingredients in, or make this as an overnight oats pot, by combining all the ingredients together in a sealable jar and placing in the fridge overnight.

Eggs on Toast (21.2g protein)

Ingredients:

• 1 slice seeded rye bread (3.2g protein)
• Olive oil
• 3 x large eggs (18g protein)
• Salt and pepper for seasoning
• *option to add herbs or baby spinach for some greens

Method:

Toast one 50g slice of seeded 100% rye bread. While this is toasting, add a drizzle of olive oil to a pan set over medium heat. Whisk your eggs together in a bowl and then pour into the pan to make scrambled eggs. Season to taste.

Powwow Smoothie (23.3g protein)

Ingredients:

• 1 frozen banana (1.3g protein)
• 200ml unsweetened soya milk (7g protein)
• 35g superfood plant protein powder (15g protein)
• A handful of ice

Method:

Blitz all together in a blender for a quick and easy smoothie.

For another great smoothie recipe, click here.

*Please note that protein amounts may vary slightly depending on which products you choose to buy, so read the packaging carefully and adjust as needed.

Because of the Pandemic, we’re spending more time at home, but that doesn’t mean you can’t make your favourite restaurant-quality, insta-ready smoothie bowl at home! Plus we’ll show you how to make them work harder for you, by being more nutritious and more filling!

Smoothie Bowls 101

Unlike drinking smoothies, smoothie bowls have a thicker texture that can support many toppings. They are often made from a blend of frozen fruits to get a soft sorbet-like texture, but if you’re watching your sugar consumption or would like to get an even wider variety of nutrients, why not throw in some of your favourite frozen veggies?

Another way to add thickness to your smoothie bowl base is to add ingredients that absorb a lot of liquid, like flaxseed powder or chia seeds! Plus, this means a dose of healthy plant-based fats and protein.

Add a scoop of protein powder to your smoothies because this helps with muscle repair and recovery after exercise and keeps you feeling fuller for longer.

All About That Base

Let’s talk about your smoothie-bowl base! The best fruits for freezing are: bananas, berries, mango, pineapple, dragonfruit, melon and avocado. Yes, avocado. This is especially useful when your fruit is starting to get very ripe and you know you won’t have time to consume it fresh. Peel, slice and pop in freezer bags and you’ve got an array of frozen fruit at your fingertips!

To add veggies to your smoothie bowl base, steam cauliflower, courgettes, sweet potato or butternut and baby spinach and freeze them. You can even add frozen peas to your smoothie bowls! Don’t know what to do with those thick broccoli stalks? Don’t discard them! Slice, steam and freeze them too! Adding these to your smoothies means you’re adding extra nutrients!

Superfood Additions!

Make your smoothie bowls into SUPER smoothie bowls, by adding ingredients like: Collagen – for skin elasticity, Baobab powder – for a vitamin C boost, Moringa – for added iron, Spirulina – for protein and antioxidants, Maca – for a libido boost, Cacao – for antioxidants and a mood boost, Matcha – for antioxidants and energy, Hemp seeds – for fatty acids and vitamin E, and Açai – for a brain boost and bright colour.

You can find most of these ingredients in the health sections of supermarkets or simply or them online on sites like UntanglHealth, Faithful-to-Nature or WellnessWarehouse.com that deliver countrywide.

The Best Smoothie Bowl Toppings

• Toasted coconut flakes or desiccated coconut
• Toasted nuts and seeds
• Homemade granola
• Drizzle of nut butter or tahini
• Cacao nibs
• Goji berries
• Sliced fruit (like banana stars)
• Berries
• Granadilla pulp
• Sliced dates
• Dried fruit

Super Easy Smoothie Bowl Recipe

Ingredients:

• 1 frozen banana
• ½ cup frozen berries
• ½ cup frozen veg (see above)
• ¼ cup chia seeds
• 2 tbsp protein powder

Method:

1. Place all ingredients into a blender. Add 1 cup of water. Blitz until smooth.
2. Pour into a bowl immediately and add toppings of your choice (see above).

For more delicious recipes, check out our resource hub and try this delicious post-workout vegan blueberry smoothie recipe for another great brekky option!

This meal combo is a great one to prep for family around the festive season and it’s easy to make too! These recipes have been extracted from my cookbook called Love Food or Liefdeskos (for the Afrikaans version), which is on sale from 6 December.

These recipes also all happen to be gluten-free and dairy-free – but no one needs to know that…

Trout Starter

400g boneless, skinless trout (or salmon)
1 shallot, sliced into super-thin rings
2 spring onions, finely sliced
1 tbsp finely chopped chives
2 to 3 limes, one cut into six thin wedges
2 tsp sesame oil
1 tbsp extra-virgin olive oil, plus extra
Pinch chilli flakes
Fresh tarragon or flat-leaf parsley leaves, for garnishing
Salt and freshly ground black pepper

1. Slice the trout into one-centimetre pieces.
2. Place the shallot, spring onions and chives in a glass bowl. Add the zest from one lime and one tablespoon freshly squeezed lime juice, as well as the sesame oil, one tablespoon olive oil and a pinch of chilli flakes. Whisk to combine, then add the fish, tossing to combine. Taste to check the flavour and add more lime juice, if needed.
3. Divide the tartare between six small plates or bowls and garnish each with a few tarragon or parsley leaves, a drizzle of olive oil and a thin lime wedge.
4. Season with salt and pepper and serve.

Rack of lamb with steamed potatoes and greens

2 cloves garlic, minced
1 tbsp mustard
1 tbsp fennel seeds
1 tsp salt
1 tsp freshly ground black pepper
Olive oil
1 lemon, zested and juiced
750 to 900g rack of lamb
3 to 4 large fennel bulbs

For serving:
Steamed baby potatoes
Simple green salad

1. Preheat the oven to 200°C.
2. Combine the garlic, mustard, fennel seeds, salt and pepper in a bowl with one tablespoon olive oil and half the zest. Rub all over the lamb.
3. Cut the fennel bulbs into slices and place in a large roasting tray. Keep some fresh fronds aside for garnishing. Drizzle olive oil over the slices, then place the lamb on top. Pour the lemon juice over the lamb and fennel, then sprinkle over the rest of the zest. Roast for 30 minutes.
4. Remove the lamb and let it rest for 10 minutes. Place the fennel back in the oven to keep cooking in the meantime. Once rested, slice the lamb and serve on the fennel with some extra fresh fronds.

Coconut Yoghurt Tarts

1½ to 2 cups cashew nuts
7 medjool dates, pitted
Pinch salt
1 cup dairy-free coconut yoghurt
Pinch vanilla seeds (or 1 tsp vanilla essence)
1 tbsp agave syrup
200g raspberries
Fresh mint leaves
Sprinkle of icing sugar

1. Place one and a half cups of cashew nuts and the dates in a food processor. Blitz until well combined (add more cashews if needed, so the mixture is sticky, but workable).
2. Spray six mini tartlet trays (or one large tart tray) with baking spray, then press the date and nut mixture into the tray(s) and place in the freezer for one hour.
3. Mix the yoghurt, vanilla and agave together.
4. Remove the tart(s) bases from the freezer and spoon the yoghurt mixture inside. Top with the raspberries.
5. Serve the tart(s) with a few sprigs of mint and a light sprinkle of
   icing sugar.

Berries are in season and we are LOVING the reduced prices! My tip is that I always buy a lot of berries in summer and freeze them to use in smoothies, desserts, smoothie bowls and just to have as an ice cold snack!

This recipe focuses on using blueberries: a real powerhouse ingredient. Blueberries are packed with vitamin C, which helps to boost your immune system and potassium, an essential mineral. Blueberries are also an anti-inflammatory food, which makes them ideal to include in your post-workout smoothie.

Need another reason? When we sweat, we lose minerals, like potassium and after we’ve done a tough workout or race, our immune system actually lowers before it rebuilds, so it’s important to make sure you’re arming your body with what it needs to stay healthy. This is so important for me as an active, busy woman, to make sure I’m looking after my body and refueling it correctly.

Smoothies are also really easy to make and you can take them to work, have them while you’re in the car or smash them quickly before carrying on with your next task.

As this is a post-workout smoothie, another very important ingredient to include for recovery is protein. Bananas are also rich in potassium and make your smoothies extra creamy. I often keep chopped bananas in my freezer to use at a moment’s notice. You can add any form of protein powder, but for this recipe, I like using a vegan vanilla plant-based protein from Biogen.

½ cup frozen or fresh blueberries
1 banana
3 Tbsp protein powder of your choice
1 Tbsp nut butter of choice
250 to 300ml of water
A few blocks of ice (optional)

1. Simply combine all the ingredients together in a blender and blitz until smooth.