3 Smoothie Recipes To Boost Your Immune System!

Place ingredients in a high speed blender and blend to desired consistency.

You can add ice if you would like the smoothie to be served cold.

 

Green Machine Smoothie 

Ingredients:

1/4 Avocado

1-2 tbsp chia seeds

Juice of 1 lemon

Handful of spinach

1 cucumber

1/4 cup mint leaves

2 cup unsweetened almond milk

 

Vitamin Boost Smoothie

Ingredients:

1 whole carrot

1 whole orange

1/2 lemon peeled

Small slice of ginger 1 1/2 cup water

1 tsp honey (optional)

 

Re-power Smoothie

Ingredients:

1 cup coconut water

1 kiwi peeled and chopped

1/4 of an avocado

1 cup baby spinach leaves

Juice of 1/2 lime

1/2 tsp spirulina

1/4 tsp turmeric

Dash of cracked black pepper

Winter Pumpkin Carrot Soup

Serves: 4-6

Ingredients:

1 kg Japanese pumpkin
500g organic carrots
2 tablespoons extra virgin olive oil
Pinch of sea salt
1 litre water (You may need extra depending on the preferred consistency)
1 teaspoon fresh grated ginger
1 teaspoon fresh grated turmeric

Method:

1. Preheat your oven to 180 degrees celsius

2. Peel and chop pumpkin into small chunks and place onto a lined baking tray.

3. Wash carrots and chop roughly with the skin. Place onto a separate lined baking tray.

4. Drizzle the olive oil between the 2 trays.

5. Season each tray with sea salt.

6. Mix the oil and seasoning with your fingers through the vegetables.

7. Roast for 45 minutes or until vegetables is cooked through and caramelized.

8. Combine pumpkin and carrot into a high-performance blender or food processor.

9. Add the water, ginger & turmeric if using

10. Blend until smooth.

11. Add another cup of water to adjust consistency if required.

12. Serve up and enjoy!

Roasted Pumpkin, Spinach & Feta Salad

Ingredients:
Pumpkin:
  • 600 g / 1.2 lb pumpkin (after peeling), cut into 3cm / 1.25″ cubes (Note 1)
  • 1 1/2 tbsp olive oil
  • Salt and pepper
Dressing:
  • 2.5 tbsp / 50 ml extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp honey
  • Salt and pepper
Salad:
  • 1/4 cup / 35g pine nuts (Note 2)
  • 150 g / 5 oz baby spinach leaves (4 handfuls)
  • 60 g / 2 oz feta , crumbled (or more!!)

Directions:

  1. Preheat oven to 220C/430F (standard) or 200C/390F (fan/convection).

  2. Toss pumpkin with olive oil, salt and pepper. Spread on baking tray, bake for 20 minutes. Remove from oven, flip, then bake for a further 7 – 10 minutes until golden but not mushy. (Note 3) Loosen pumpkin with egg flip (it can adhere as it cools), then if serving salad at room temperature, leave to cool.
  3. Shake Dressing in a jar. Taste and adjust to taste. I like it a bit sharp because it balances out the flavours in this salad.

  4. Toast pine nuts in a dry skillet over medium heat until light golden and it smells nutty. Remove pine nuts from skillet as soon as it’s ready.
  5. Place Spinach in a bowl. Drizzle with a bit of dressing then toss.
  6. Add pumpkin, just a bit of feta and pine nuts, then GENTLY BRIEFLY toss just to disperse the feta. (If you toss vigorously, the feta can make it look messy).
  7. Transfer to serving plate. Sprinkle over remaining feta and pine nuts. Just before serving, drizzle with remaining dressing (dressing doesn’t stay on baby spinach well, so worth drizzling at end). Serve!

Sourced from: https://www.recipetineats.com/roast-pumpkin-spinach-and-feta-salad/

Healthy Homemade Granola!

Ingredients:

8 Medjool dates

1/3 cup macadamia nuts

½ shredded coconut

½ cup pumpkin seeds

1/3 cup slivered almonds

1 teaspoon cinnamon powder

1 teaspoon nutmeg

¼ teaspoon ginger

3 tablespoons melted coconut oil

1 ½ cup rolled oats (make sure the packaging is clearly marked gluten-free if you are after glutenfree option)

Directions:

  1. Preheat the oven to 160 degrees
  2. Process Medjool dates in a food processor until it becomes a paste texture (you can add a tiny bit of hot water to help get it going)
  3. In a separate bowl add in the rest of the dry ingredients and then the date paste & coconut oil.
  4. Mix until everything is well combined.
  5. Line a baking tray with parchment paper and spread the mixture out evenly.
  6. Place in oven and set the timer for 15 minutes.
  7. After the first 15 minutes take the tray out of the oven and mix the granola around with a spoon to prevent it from burning and then place back into the oven for another 10 minutes.
  8. Repeat this process two/three times until the granola is golden brown.
  9. Once finished baking make sure to leave the granola out to cool completely before storing it in an airtight container.

This granola is best served with a side of fruit and coconut yogurt OR eaten just like cereal with almond milk! – Nicole

Healthy Raw Mixed Berry Cheesecake!

Ingredients for the crust:

  • 1 1/2cups raw macadamia nuts
  • 3/4cup raw pecans
  • 3/4cup shredded coconut
  • 10 Medjool dates
  • 1/4teaspoon sea salt

Ingredients for the Berry Layer:

  • 3 1/2cups raw cashews (soaked overnight and drained)
  • 1cup water
  • 3/4cup raw honey
  • 1/2cup coconut oil
  • 1/2cup lemon juice
  • vanilla beans (scraped)
  • 1cup raspberries
  • 1cup blackberries
  • 1cup blueberries
  • 2 tablespoons maple syrup

Directions:

  1. Place all of the crust ingredients and 1/2 cup of the shredded coconut into a food processor. (You’ll use the remaining 1/4 cup shredded coconut later.) Pulse the processor until the ingredients are mixed together to form a dough-like texture.
  2. Sprinkle the remaining 1/4 cup shredded coconut in the bottom of a 9-inch springform pan. This helps the cheesecake not to stick to the bottom. Place the crust mixture on top and gently flatten with your fingers to the bottom of the pan.
  3. For the main cheesecake filling, place the first 6 ingredients in a food processor. Blend until the consistency is smooth, thick and creamy.
  4. Pour your filling on top of the crust. Shake the pan gently to remove any air bubbles. Then, place your pan in the freezer for 30 minutes.
  5. While your cheesecake is hardening in the freezer, you can make your fruit topping. Place the berries and maple syrup in your food processor (after you’ve cleaned it), and pulse it for 30 seconds. Then set aside until your cheesecake has hardened.
  6. After 30 minutes, your cheesecake should have hardened enough to place the topping. Gently spoon the berry mixture on top and place back in the freezer. Freeze your cheesecake for at least 4 hours before serving.
  7. Allow to stand for 20 minutes before serving. It will be easier to slice after it’s softened. Garnish with additional berries and enjoy!

Smart Goals

Applying the S.M.A.R.T. principle to your goal gives it structure and allows you to develop more meaning behind why you want to achieve it, therefore reducing the chances of giving up. From the beginning, this principle can help you get organized and achieve your goals one small step at a time.

Specific: The goal needs to be broken down into as much detail as possible. Who is involved? Why do you want to achieve this? What is it you would like to accomplish? Where will it be done? What are the requirements & what are the constraints?

Measurable: How are you going to track your progress & measure each outcome? How are you going to know when your goal is accomplished?

Attainable: Make sure your goal is not out of reach. How is your goal going to be accomplished? What are the logical steps to take?

Relevant: Is your goal worthwhile and will it meet your needs? Do you have the necessary resources to accomplish this goal? Is this goal in line with your long-term objectives?

Timely: How long will it take for you to accomplish this goal? When is the completion of this goal due? When are you going to start on this goal?