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Holistic Nourishment + Recipes

Nourishing your body should be approached holistically. From delicious recipes, healthy supplements and everything in between – I share my Simple, Quick, Healthy and Delicious recipes for all to enjoy.

Perfect recipes for busy to people to maintain their goals while saving time.\

Supplements

I believe in having a well-rounded diet but sometimes our busy lives get in the way. I have shared my favourite supplements to support a healthy and balanced diet.

Recipes
I don’t follow a particular diet – I eat what feels good for me. Take what you like and if it’s not for you do not worry – variety is the spice of life.

Recipes

Healthy Low Calorie Granola | Nourish

homemade granola, healthy granola

Healthy Granola

Oh sweet granola – how I love you! I don’t know what it is about you? The crunch, the flavour or the nuts? Who knows? but I do love this calorific little snack at all times of the day. That being said, these little handfuls do add up and sometimes in the realm of 500 calories per serve – yikes!

Damn you sweet crunchiness! I thought long and hard about this sacrifice and I came to the conclusion – I’m not ready to give you up!

Being a total believer in BALANCE the best next thing I could do is go away and come up with a ‘healthier’ version of this delicious snack.

And here it is to share with you:

Healthy Low Calorie Granola

1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 4.60 out of 5)
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Serves: 8
Prep Time: 10mins Cooking Time: 20mins

An easy, healthy and quick recipe for maple granola full of pecans, coconut & crunchy clusters! No oil or refined sugar - only 140cals per serve and only 8 ingredients.

Ingredients

  • 2 tsp ground cinnamon
  • 2 large egg whites
  • 1 tsp vanilla extract
  • 60 ml pure maple syrup
  • 60g puffed brown rice
  • 150g old-fashioned oats
  • A handful of crushed pecans
  • A handful of coconut flakes

Instructions

1

Preheat the oven to 160c and line a large tin with parchment paper.

2

In a large bowl, whisk together the egg whites, cinnamon, and vanilla extract until the egg whites are broken up and slightly bubbly.

3

Stir in the maple syrup. Pour in the puffed rice and oats, and gently stir with a spatula until both cereals are evenly coated. Spread the mixture evenly onto the prepared pan. Bake for 10- 20 minutes checking to stop burning.

4

Gently stir and move the clusters around the pan to break up the granola and prevent the bits closest to the edge from burning.

5

Add pecans and or coconut flakes (or whatever you want to add)

6

Bake for an additional 5-9 minutes, or until the granola is golden and crunchy.

7

Cool the granola completely to room temperature before transferring to an airtight container.

Nutrition

  • 140 Calories
  • 24g Carbohydrates
  • 4g Fat
  • 4g Protein

Share with me your pictures of your health granola in the comments below or even better share them to me on Instagram @cyntra.in.the.city

For More Easy Nourishing Recipes Click Here: Nourish

Recipes

F45 Protein Ball Recipe | Recipes

5 Ingredient Protein Balls

Simple, easy and all you need is a bowl and a bit of elbow grease.

These protein balls are super tasty and easy to make. Most recipes call for lots of ingredients and a food processor – this recipe is not about that. This recipe is a simple recipe to help you make healthier choices by making easy to make snacks for your day.

health balls

Many of us don’t get enough protein at lunch – which often causes that early afternoon Grehlin (the hormone that ignites hunger) start to grumble. These little power houses offer a certain amount of sweetness while being packed full of health protein, fats and carbs.

No Food Processor Required

They can be stored easily – so double the quantity and make a big batch and freeze.

The Right Protein Powder

For my recipe I used two protein powders. I am extremely fussy about the quality of protein I use and try and source good companies and not loaded with hidden nasties.

For those in the UK, I always use Innermost (yep I brought a bag to Australia with me). Great team and you can find most of their products online at websites or in F45 gyms in London.

For those in Australia, I have been using Bondi Protein Co – which you can find in Chemist Warehouse or online.

Get Experimental with Flavours

You can easily vary up the ingredients based on your protein powder choice. Pea protein? Why not use pistachio’s instead of choc chips? Strawberry whey? Why not try some white choc?

Once you’ve nailed the base you can really swap ingredients in and out to suit your taste.

These balls are great for upping your Protein goals but also can be used as part of any 8 week challenge include the F45 8 Week Challenge. F45 Protein Balls can be made to be vegan but swapping the honey for maple syrup.

Find the Recipe here:

Easy No Bake Protein Balls

1 Star2 Stars3 Stars4 Stars5 Stars (1 votes, average: 5.00 out of 5)
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By Cyntra Charlesworth Serves: 12
Prep Time: 10 mins Cooking Time: 0 mins

5 Ingredient No Bake Protein Balls. These simple and easy protein balls can be made using just a bowl and some old fashioned elbow grease.

Ingredients

  • 192g of Rolled Oats
  • 68g of Nut Butter
  • 2 TBSP of Chocolate Chips
  • 60g Protein Powder
  • 34g Honey
  • Extras:
  • If you want to roll the balls in desiccated coconut it gives a really nice visual but is not necessary.

Instructions

1

In a bowl, combine all the dry products mixing evenly to get good consistency

2

Mix the nut butter and honey together using a spoon and add to the dry mixture.

3

Mix using a metal spoon to try and get an even mixture. Once mixed, start to use your hands as the warmth will help combine the products further.

4

Once mixture is relatively consistent, grab a bowl of warm water and dip your fingers in and grab a small ball (around 30g) to start rolling into a ball shape. The water helps bind the mixture and then you can roll in the coconut before setting aside.

5

Once rolled, keep a couple in the fridge and freeze the rest.

Nutrition

  • 90 Calories
  • 10g Carbohydrates
  • 5g Fat
  • 5g Protein
  • 3g Saturated fat
  • 4g Sugar
  • 2g Unsaturated fat

Be sure to share with me your variants at @cyntra.in.the.city on Instagram!


For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

Avocado and Pomegranate Tabbouleh | Recipes

Pomegranate and Avocado tabbouleh, cyncityAvocado and Pomegranate Tabbouleh

It’s Sunday and you’re planning your lunches for the week ahead!

The buzz words in your head are CLEAN LEAN PROTEIN GOOD FATS LOW CARB VEGAN

and then your mind goes blank…

Well here is a perfect little dish that you can make ahead of time and will last up to 3 days in the fridge! It is easily transported in Tupperware and just tastes better and better…


Ingredients:

80g quinoa – read packet instructions on how to make nice and fluffy.

6 tomatoes, diced into small chunks

1/2 cucumber

5 large handfuls of roughly chopped fresh, flat-leaf parsley

1  handful of chopped fresh mint

1 large ripe Hass avocado

2 tablespoons of toasted flaked almonds

Pomegranate seeds (you can buy these at most supermarkets pre-seeded if you need) If you can’t find pomegranates sultanas can be used as a substitute

2 large handfuls of leaves such as watercress, spinach and rocket


Dressing

6 tablespoons of extra virgin olive oil

1 grated garlic clove

2 tablespoons of fresh lemon juice

2 teaspoons of good quality honey

Sea salt and Black Pepper

Pomegranate and quinoa, cyncity, Cyntra


Method

Drain and rinse the quinoa well – make sure there are no bubbly bits in the water as these are the natural saponins which are not good for digestion. Cook according to packet instructions, usually 15 minutes, then drain and set aside to cool. Run a fork through it to lightly fluff up the quinoa

Put all the ingredients for the dressing in a jam jar (if you have one) and shake or grab a glass and whisk with a fork

Chop the tomatoes and cucumber – remove the seeded bit of the cucumber as this can make the salad go quite wet. If you cut the cucumber in half then half again lengthways – grab a spoon and run it down from top to bottom you will find the seeds will pull out quite easily.

Combine the warm quinoa, tomatoes, cucumber and herbs with the dressing.

At this point, if you wish to save for lunches this week – leave to cool till cold. Then seal in Tupperware and keep in the fridge (see more info below)

Make a gorgeous bed of salad, place the tabbouleh on top, and add chopped avocado and pomegranate

Dry fry the flaked almonds few minutes on a medium heat until toasted and scatter over the tabbouleh.

Serve warm or cold


Pomegranate and Avocado tabbouleh, cyncity

Transport

Keep the tabbouleh in the fridge

On the day of lunch: chop the avocado and place in a container with a squeeze of lemon/lime on top (this will stop from going brown) and place pomegranate.

Grab some toasted almonds (you can buy them pre-toasted) and sprinkle on top – just before eating for extra crunch

Place salad leaves on top in order to keep them fresh


Nutrition

Quinoa is full of protein

Avocado is a great healthy fat

and the rest is made up of beautiful skin nourishing herbs, fruit and veggies

Delicious, Nutritious and Perfect for anyone on the run!


For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

Rosewater and Orange Gin & Tonic | Recipes

Rosewater and Orange Gin & Tonic

After a long and stressful week there is nothing better than coming home, meeting with some friends and letting the week unwind over a tasty G&T.

Gone are the days when a standard G&T was the go-to – now we are surrounded with opportunities to really spice up a simple classic.

Zesty, floral and autumnal twist on an old classic – I have been working on the perfect serve creating Rosewater and Orange Gin & Tonic Cocktail using Bombay Saffire gin to share with you all.

This cocktail was inspired by the change in season, this is the perfect way to unwind after a long week.
rosewater and orange gin and tonic, cyntra, cyntra charlesworth, cyncity
With delicate floral notes, blended with the citrus of orange and mixed with the soft botanical’s of the gin, it has a romantic and elegant touch – perfect for any occasion.


Recipe

  1. Add 1 cup water and 1 cup sugar in a small pot and simmer until sugar is dissolved. Let it cool and add in 1 teaspoon rose water extract.
  2. Chill the syrup in the fridge to allow to cool.
  3. In a cocktail shaker filled with ice, pour in the gin, lemon juice and simple syrup and shake for more than 20 seconds so the ice can melt and dilute the ingredients.Rosewater and Orange Gin & Tonic , cyntra, cyntra charlesworth, cyncity
  4. Using a knife carefully, gently spiral the peel of a fresh orange to get that beautiful orange zest.
  5. Strain over a large ice cube and garnish with the orange twist and rose petals.

Pour in the tonic water, then the gin, then the rosewater, and top off with a bit more ice.

Rosewater and Orange Gin & Tonic, cyntra, cyntra charlesworth, cyncity


Perfectly made and simply enjoyed!

This post was a sponsored post with Bombay Saffire but the thoughts and recipes are my own and would only share with you if I enjoyed myself

Recipes

Coconut Tofu Curry With Courgetti | Recipes

Coconut Tofu Curry With Courgetti

Delicious, Nutritious, Low Calorie, and Full of Good Fats and Protein! 

Coconut Tofu Curry

This meal is perfect to throw together when you get in from work! Its really easy and takes no time at all. There are little shortcuts which make this recipe perfect to make your family, friends or housemates without breaking the budget! Its completely clean, gluten free, dairy free and sugar-free – so you are ticking all the healthy eating boxes with only a handful of ingredients!


Difficulty: Medium

Lasts: 1 day

Travels: In Tupperware

Storage: Fridge

Coconut Tofu Curry With Courgetti

Ingredients:

  • Courgette – 1 spiralized (to make this easier you can buy prepared from Courgette Spaghetti from Tesco)
  • Tofu – 1 Pack
  • Sugar Snap Peas – Few handfuls
  • Peppers – 1 red
  • Onion – 1 white
  • Garlic – 1-2
  • Coconut Milk – 1 400g can
  • Chilli – 1 red
  • Ginger – 1 knob
  • Coconut Oil – 1 tbsp
  • Lime – 1 lime

Coconut Tofu Curry With Courgetti

Method:

#1 Heat a wok to a medium heat and add your tbsp of coconut oil

#2 Chop Tofu into small squares and shallow fry in the coconut oil until slightly crispy. Remove from wok and place in a bowl on the side. (try not to pick 😉 )

#3 Chop up your onion, pepper and garlic into small chunks and put in the wok. Simmer these on a low heat for a few minutes.

#4 Add can of coconut milk and turn the heat up to a medium. Chop the chilli an garlic into small pieces and add to the wok.

#5 Grab the courgette spaghetti. Heat a frying pan to a high heat with a little drop of coconut oil and pan fry the Courgetti for about 2 minutes.

Coconut Tofu Curry With Courgetti

#6 When the mixture is simmering nicely – taste – if you have a well-rounded taste with hints of garlic, chilli and ginger – add your sugar snap peas.

#7 Once the sugar snap peas are looking cooked (they should still snap but not be raw) add the tofu and season with a squeeze of lime.

Dish out into a bowl and enjoy this little spicy healthy treat to warm your belly

 Coconut Tofu Curry With Courgetti

Let me know if you try this recipe! @cyntra.in.the.city on Instagram or share with me on facebook! I love getting your feedback!


For More Stress-Free Recipes Click Here: Nourish

Recipes

Homemade Cacoa Protein Balls | Recipes

 

Homemade Cacao Protein Balls


Chocolate Lover

Anyone who knows me knows I am a sucker for Chocolate!

When having a healthy lifestyle it is all about making the right choices but also allowing yourself the things in life that you love but might not be so good for you… That flat white moment!!

Homemade Cacao Protein Balls


Homemade Cacao Protein Balls

You can get your little chocolate fix the healthy and clean way by making Homemade Cacoa Protein Balls!

These balls are made using cacao instead of chocolate which is full of anti-oxidants which protect cells from free radicals! Cacao helps the body protect itself. Do not get Cacao mixed up with Cocoa though… Cocoa has been roasted and therefore loses these wonderful anti-oxidants… so make sure you check the label!

These protein balls will give your body a much-needed energy boost and keep you fuller for longer. They also contain Maca – a superfood that boosts vitality as well as libido – loaded with nuts and sweetened with antioxidant-rich honey, these balls are the perfect snack to get you up and going and keep you full.


Recipe

Difficulty: Medium

Lasts: One Week

Travels: In Tupperware

Storage: Fridge (longer in freezer)

Ingredients:

  • 50g raw cacao
  • 100g oats
  • Tablespoon of Vega Essentials Protein
  • 150g almonds
  • Pinch of salt
  • 1 tbsp maca powder
  • 3 tbsp raw honey
  • 100g almond butter
  • 2 tbsp coconut oil
  • 100g of 85% chocolate

Makes 12-15 balls


Method

#1 In the food processor, blend the oats, protein and almonds for 1–2 minutes, then add the cacao, maca and salt.

Homemade Cacao Protein Balls

#2 Blend for 1 minute, then add the honey, almond butter and coconut oil.

Homemade Cacao Protein Balls

#3 Blend, then roll the mixture into balls and put them in the fridge to set for a few hours.

Homemade Cacao Protein Balls

#4 Melt chocolate in a bowl on the hob, grab a skewer and stick in the middle of the ball. Rotate the ball in chocolate to cover evenly

Homemade Cacao Protein Balls

#5 Allow to cool and store in fridge till required

 Homemade Cacao Protein Balls

Tada – a stress-free snack loaded with protein, full of anti-oxidants and perfect if you need that little moment.

These balls are also great if you need a quick snack before a workout. Great for carrying in your bag to munch on your way to the gym after work!


For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

My Recommended Supplements | Stress-Free Health

There are often mixed responses when it comes to supplements but I truly think the right ones can support you against the natural stresses of our world. 

Often, we are all so busy running around from meeting to meeting, client to client, work to the gym that we often miss out on vital nutrients and minerals. This is where I believe supplementation can support our modern lifestyles.

Here are my Recommended Supplements to give you that Vital Boost and Keep you Balanced!

VITL Supplements

VITL

VITL are a home delivery supplement service bringing to you all your vital vitamins and minerals in handy day packets which means no fussing with tonnes of pots of pills everywhere!

They have an app where you update your details, complete an assessment of your lifestyle and needs and then they recommend the correct vitamins and minerals for you.

Here’s How It Works…

1) In-App Consultation

Find out your wellbeing scores across five key pillars of health:

Digestion

Energy

Mood

Immune system

Detoxification status

This will pinpoint which area of your well-being to focus on to improve your health.

2) Bespoke Content & Reminders for You

Receive a free, fully personalised well-being plan with the latest advice and health tips relevant just to your scores.

3) Personalised Vitamin Packs

A nutrition pack will be formulated according to your unique nutritional needs. You can order your pack directly from within the app and you’ll be reminded to retake your consultation so your pack adapts as you progress.

4) Integrates with Your Apps

Connect the Apple Health App and your 23andMe profile to seamlessly integrate your sleep patterns, activity levels, and genetic markers to help our experts perfect their recommendations

All this for £10 for your first month with code: CYNCITY

You’ll get your first month supply of personalised vitamins on the monthly plan for just £10

VITL packaging is very easy to use and you can throw the daily packets in your handbag – I couldn’t be without mine!


Pukka Turmeric Lifekind

Pukka

Pukka Herbs are an incredible brand who’s products, teas and supplements are organically created here in the UK. From Sleep to Stress they have a solution to support your daily needs. Due to Pukka’s phenomenal popularity, many people do not realise how committed they are to ayurvedic medicine and organically and naturally produced herbs. This is a company that cares.

Turmeric Lifekind

Is one of my favourite go-to’s to support my daily needs. It naturally supports my system with its anti-inflammatory properties. It comes in a handy little capsule that I pop in my bag to take just before breakfast and morning cup of Detox Tea.

The BBC did a report that found that increasing your intake of turmeric (curcumin) has shown to affect the cells responsible for depression, eczema, asthma and cancer.

“It was really exciting, to be honest. We found one particular gene which showed the biggest difference. And what’s interesting is that we know this particular gene is involved in three specific diseases: depression, asthma and eczema, and cancer. This is a really striking finding.”

There was evidence turmeric is lipophilic which means for it to be absorbed it is best taken with fat…roll on those coconut turmeric eggs!


Supplements-daily

Sönd Skincare

Have you heard about Sönd? Sönd is a new skincare system for sensitive skin, which harnesses the incredible natural power of silica. Their Energise + Activate supplements are incredible for dull skin and are formulated to replenish your skin with collagen forming silica, and to improve the overall health, function and appearance.

Their packaging is simple and chic and they pride themselves on looking after your body from the inside out as well as topically.

The tablets contain minerals which are also really good for promoting healthy sleep – which is also an added bonus for our skin.

I will keep you updated with my results but anything that will brighten my skin and help me sleep better is always a bonus.

 (I showed the ingredients list to a biochemist who was impressed and said she would take these)

Sond-Energise-Activate


Conclusion

There are lots of brands out there pushing vitamins to us that are low quality or full of fillers. Do your research prior to taking supplements and make sure the brand you use know their ingredients.

I hope you find my recommendations useful and informative. I am open and honest with my suggestions and would only recommend products I have tested and used myself. I have run all ingredients past a qualified biochemist to investigate.

Recipes

HIIT at Home



Freezing

Baby it is cold outside!

This makes my “walk to work” ethos take a bit of a side hit as health comes first.

To combat the loss of my morning walk I have put together a HIIT workout that you can do in your living room that requires only a phone (and a playlist see below)

It takes 20 minutes… And the endorphins have made me buzz all day!

What to wear in Colorado


The Workout

You will need an interval timer on your phone.

I use Interval Timer 

but there are a ton of other apps which you can download which suit you the best.


Routine

I do 3 minutes warm-up
15 rounds 30 seconds on/ 30 seconds off
2-minute cooldown

#1 Star jumps

#2 Lunges (15 seconds each leg)

#3 Burpees

#4 Knees Up

#Squat Jumps

HIIT

Using the timer it will give you a bell between each set of 30 seconds. If you repeat this around 3 times it will give you a full body workout in no time.

THIS WILL STRIP FAT FROM YOUR BODY


Take the stress out of working out! For more Stress-Free tips click here: Balance

Recipes

Anti-Inflammatory Vegetable Coconut Curry

Anti-Inflammatory

You may have heard the word Anti-Inflammatory thrown about. It usually comes in the same sentence of alkaline and alkalise but not really know what it means?

Do not worry you are not alone. However, if it is one new word you can put into your mind this month I would highly recommend

When we talk about inflammation and the body we are talking about: joint pain, chronic fatigue, acne, digestive issues or any amount of pain in the body.

Inflammation is one of the largest root causes of disease today. Diabetes, heart disease and other major health problems all stem back to inflammation in some way or another. When the body is out of balance, the pH levels of the blood are affected. This not only disturbs the body’s natural processes but also makes you feel pretty horrible in the meantime.

Many people are even suffering inflammation and possibly don’t even realize it.


What can you do to minimise Inflammation?

Well, first things first an alkaline diet helps with inflammation.

Broccoli

Filling your body with:

Ginger
Garlic
Turmeric
Broccoli
Avocado
Salmon
Walnuts
Almonds
and of course lots and lots of greens!

avocado

The main culprits that cause inflammation are the usual CRAP

C – Caffeine
R – Refined Sugar
A –  Alcohol
P – Processed Food

So if you cut down on these and boost on the others your body will start to feel refreshed and vibrant.


Anti-Inflammatory Coconut Curry

Here is a little recipe I make when I am feeling a little inflamed to put my body back in check.

I cook this up, package it up and take it to the office with me to keep my body de-stressed even if it’s stressful at work!

Coconut curry

Ingredients:

  • 2 tablespoons coconut oil
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 2cm root ginger, peeled and grated
  • 3 tablespoons curry powder
  • 4 teaspoon turmeric
  • 1 fresh chilli, seeded and sliced
  • 500g butternut squash, diced
  • 400g tin chopped tomatoes
  • 5 tablespoons coconut milk
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Method
Prep: 15min Cook: 30 mins Store: in fridge or freeze

Heat the oil in a large pan and fry onion, garlic, ginger, curry powder, turmeric and chilli for about 2 minutes.

Add in squash and allow to brown slightly.

Stir in tomatoes and coconut milk.

Simmer gently for 20 minutes until thickened. Season to taste with salt and pepper.

For extra leafy goodness – add some spinach at the end when cooling.

Spinach

The Turmeric which I use for this recipe is Wunder Workshop Organic Golden Turmeric Powder.

A Notting Hill based food brand focussing on health promotion & disease prevention.

Set up by Tom & Zoe, WUNDERWORKSHOP is inspired by Ayurveda – the Science of Life, whose principles are based upon a preventive approach to health. WUNDERWORKSHOP uses functional ingredients to maximize life‘s potential, enabling you to live better, work harder and to be stronger (for longer!).


What are you waiting for! Tackle Inflammation head on!

For more stress-free recipes click here: Nourish

Recipes

Vegan for a Month


photo-06-11-2016-16-55-18


 Vegan

I decided to go Vegan for 30 days after watching Leonardo di Caprio‘s documentary Before the Flood. The documentary opened my eyes to the fact that as human beings we are so disassociated with our World and our impact on it, especially when it comes to food.

One of the most profound statements in the documentary…

Of all the reasons for tropical deforestation, the foremost is beef.

Beef is one of the most inefficient uses of resources on the planet.

Climate Change

In the U.S., 47 percent of the land is used for food production and, of that, the lion’s share is just to grow feed for cattle. The things that we actually eat—fruit, vegetables, nuts—it’s a percent.

Most importantly, cows produce methane. And methane is a powerful greenhouse gas … About 10-12 percent of total U.S. emissions is due to beef. It’s staggering … Maybe not everyone is ready to eat tofu 24/7. I get that.

But even if you just have to have some flesh between your teeth, if you switch to chicken, you will have eliminated 80 percent of what you emit, depending on where you are coming from.

Now that was one of the most profound pieces of information I have ever heard. One small change as small as that could reduce my carbon footprint.


7 Day Vegan Diet

I started going about what I was going to plan to eat. I reached out to a few nutritionist friends, namely Rhiannon Lambert @rhitrition, who advised me about what vitamins and nutrients I would need to supplement while being on the vegan train. These were B12, Whole Proteins and Iron.

Searching for a good vitamin source and stumbled across Together vitamins. I liked these vitamins particularly because the company are dedicated to making the most natural, wholesome and healthiest supplements you’ll find! I would recommend the Vegan Bundle to give you all your dietary needs. VITL vegan supplements were great for the extra boost of my daily dose!

Vegan Granola Delicious Tasty Low Calorie

Next the menu:

Breakfast: One of the hardest bits about vegan from my point of view. I love eggs, sustainably sourced they are an amazing source of protein, fat and vitamin B12 and are delicious.

  • Vegan Granola: (See Picture) – this became my go to. I went with lots of different variations which I have listed in one of my previous blogs Easy Vegan Granola. Loaded with pecans, walnuts, sultanas, seeds, coconut flakes… the list goes on. I would have this with Pip N Nut Coconut Almond milk (in my opinion the best flavour!)
  • Avocado Toast: Tasty – especially when served on E5 sourdough
  • Argan on Toast: A game changer if you miss the butter. Get some delicious bread and drizzle argan oil and season. Delicious.

Granola Tasty Argan Oil Vegan Easy


Lunch: My lunches mainly consisted of various curries. Ranging from Thai, India and tomato based they were filling and nourishing – also great Winter Warmers Sprouts Greens 

  • Thai: The base was made from coconut milk, ginger, turmeric, chilli, yellow split pea lentils and lemon. I would throw in a number of different veggies from sugar snap peas, baby corn, squash, and fried up tofu.
  • Indian: Coconut, red lentil and tomato base with a choice of turmeric with garam masala, tikka, cayenne, or a general curry powder. These curries are best had with aubergine, root veg and courgette.
  • Fusions: With a general base of coconut and tomato I would add different spices from Ras el Hanout or other spices to vary things up.

All of these curries cost me as little at £10 to make about 9 meals. I would make two types of curry and then freeze half. Switching between flavours on different days meant the variety was great. These really took the difficulty of finding vegan options around work – which sometimes was extremely difficult as a lot of places only provided Vegan Options.


Daylesford Vegan Vegetables Colour Vegan for a Month

Supper and Eating Out: I wanted to see what London had to offer on the vegan front!

  • Tofu Stir Fry: My go-to for a quick and tasty fix in the evening.
  • Redemption Bar: A purely Vegan restaurant. It’s a dining experience as the whole menu is free-form yet they provide three delicious courses, cocktails and desserts that are delicious.
  • Falafel Bar: Situated next to Shoreditch High Street station there is a falafel pop-up run by two Turkish men. They provide crunchy yet soft falafels with sides. Their sauces are made with tahini and other non-animal products. Large portions and plenty of salad for only a few pounds.
  • Cook Daily: Massive bowls of veggie goodness. Quirky names, interesting fillings and my first introduction to chickN (not sure even now what it was). They are delicious and huge but come at a price of £9.
  • The RookeryNot a known vegan restaurant but I will give this wonderful bar a shout out. They took their seasonal and sustainable menu to the kitchen and went through each meal with the chef. They then came back and let me know at least 4 dishes and sides they could adapt in order I could eat. Very thoughtful
  • Cafe Fleur: Nestled in Wandsworth this cute little cafe provides a full menu of Vegan options dotted throughout. Their tasty Vegan Brunch) pictured below was colourful and tasty. Great coffee and a perfect atmosphere. This is the perfect spot for the weekend.

Cafe Fleur Vegan Breakfast Vegan for a Month


Conclusion

Right, let me get to the pros and cons of the Vegan Lifestyle.

Cons:

  • People treat you differently. Every time you bring a meal, morsel or anything to do with food there is a constant reminder that you are different.
  • Bloating. Be warned lentils maybe your friend and your foe.
  • Tiredness. You must make sure you supplement. I became extremely tired on week 3.
  • Less choice.
  • Careful planning of every meal.
  • Skin fluctuations.

Pros:

  • The first week there was no bloating and I felt – different – lighter.
  • Slept like a baby the entire month. It was incredible.
  • Less anxiety and irritability.
  • Meal planning meant less money spent.
  • Tonnes of veg in my diet.
  • Felt good – never any guilt.
  • Learned more about the food industry and left the challenge feeling enlightened.

The question many ask – am I still Vegan? The answer to that is no. I enjoyed the challenge and I have learned a lot about a lifestyle that I was unfamiliar with. There are certain elements of my diet that I enjoy for example eggs however, the whole experience has taught me to question my sources, research my producers and make sure I eat with kindness and empathy.


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Recipes

Breakfast: Healthy on the Go

Travelling for work can sometimes be tricky while trying to follow your lifestyle rules. I don’t know about you but a lot of breakfast places I go to is the usual death by carbs or rush by sugar.

Many of us do our best to lead a healthy lifestyle but succumb to the poor choices available in most commuter stations.

I have been doing a bit of research and about the most important meal of the day and have tracked down my favourite healthy breakfasts on the go from some well-known chains.

I have given a Lean Option and a Good carbs alternative.


 

fit'eggs spinach                  superseed supreme

ITSU: 

Yes, you read this right – our favourite sushi chain! Well ITSU has now brought out a breakfast range that is full of delicious and healthy breakfasts.

You can choose from Supreme Superseded: a delicious and hearty bowl of seedy jumbo oats sweetened with agave to the lean options of Fit Eggs: Poached eggs in miso soup with tofu and spinach. This one is low carb and great for those who are on a low carb on training day.

These can all be found in many train stations throughout the UK. Pair with a big bottle of water and an americano and that right there is the perfect start to the day.


 

PRET: 

Pret is a great stop for brekkie – once you see past all the carb-loaded sandwiches, baguette and every other white based wheat loaded item on their shelves.
They have a 5 -Grain Porridge which is vegan and gluten-free. This means for those of you who dairy intolerant or wheat intolerant you can enjoy this with no risks.

Apart from that it gets a bit more difficult for a standard breakfast with Pret as most of their products come in a brioche or croissant but you can pull together a lean option by grabbing an Egg and Spinach pot and one of their fruit pots.

Pair this with a green juice and an Americano. Breakfast of champions.


 

VIRGIN TRAINS: 

The fastest train! On here they do have some good gluten-free options – if you ask.

Travelling First Class: Ask for gluten-free alternatives when they take your order – if you do not ask you will not get

Travelling standard: There are gluten-free packs available in the shop on board.

There is also a hummus and crudite option and occasionally fruit. It is nothing special but if you are in a rush and do not have the time it is available. They also have soy milk too for dairy-free alternatives.


Vega Protein: 

If I am getting up really early in the morning for a long trip I will quite often bring a protein shake with me. The delicious Vega Essentials Proteins from Vega can be mixed with water on the go and is so tasty and delicious snack that keeps you fuller for longer.

It’s tasty and completely Organic and Clean. This company really makes sure they go beyond to make sure that everything in their Proteins is Organic, Natural and Delicious.

Check them out online or Instagram for more info.


Travelling 

for work shouldn’t have to make poor food choices and see the pounds creep on. Careful planning and a little extra time to research you can maintain all your goals without having to spend much money or be unsatisfied.


What are your favourite places to grab brekkie on the go! Share with me as I would like to check it out.


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Recipes

Chickpeas: Are they the Healthiest of Snacks?

Crunchy roasted Chicpeas

Chickpeas

Chickpeas are one of my favourite foods and are considered both a vegetable and protein food meaning you are hitting two important food groups at once!

These nutty flavoured little delights are rich in a number of important nutrients, including protein, vitamins and minerals and a healthy helping fibre too.

Perfect for veggies and meat eaters alike – these little legumes provide a dose of iron and protein. One cup of chickpeas meets more than 25 percent of a woman’s daily iron needs and more than 50 percent of a man’s needs.

Here are some of my favourite to enjoy natures little snack.


Baked Chickpeas:

Those cans of chickpeas sitting in your cupboard have been hiding an amazing secret. Roasted in the oven, chickpeas transform into a crispy, salty, savoury snack.  Easy to eat by the handful. So addictive. This is dangerously delicious knowledge.

There are so many flavour combos you can put together depending on the season so whether you are looking for a winter warmer with some added heat from cayenne or something a little bit more exotic with flavours of Morocco – just start exploring and let the flavours guide you.

Recipe:

2 x 400g cans chickpeas
2 tablespoons olive oil
1/2 to 3/4 teaspoon salt
2 to 4 teaspoons spices or finely chopped fresh herbs: chilli powder, curry powder, garam masala, cumin, smoked paprika, rosemary, thyme, or other favourite spices and herbs.

Top Tips:

First, dry the chickpeas as much as possible. I like to gently roll them between two clean dishtowels. Also, don’t skimp on the olive oil. You can use less, but your chickpeas will be less crispy. Lastly, wait to toss the chickpeas with any spices or seasonings until you pull them out of the oven, otherwise, the spices have a tendency to burn and become bitter.

Method:

Heat the oven to 180c. Prepare the middle rack of the oven with parchment paper.

Rinse and dry the chickpeas.

Toss the chickpeas with olive oil and salt – get your hands dirty and really give them a massage.

Roast the chickpeas in the oven for 20-30 mins keeping a close eye on them for the last 10mins

Bring them out of the oven and coat them with spices or herbs

Serve them up as a warm and tasty snack – or sprinkle them over your salads for a nutty little crunch!


hippease-all flavours

Hippeas:

When you are on the run it is hard to find the time to make healthy and tasty snacks – so let someone else do the hard work – and pick up some delightful little hippeas. These little snacks have recently launched providing us with an Organic, High Fibre, Protein filled Vegan snack!

Cutely named and sweetly packaged – these colourful treats area great go to when you hit elevensies!

My favourite is the sweet and smoking… perfect on the desk or as a little treat for guests over a glass of rose!


Hummus:

Lastly, and probably one of the most important staples in my life, Hummus.

You can whip up hummus in batches and have it ready in minutes. Easily freeze and stores for 2-3days. This is definitely one of my food prep favourites.

All you need is:

200g/7oz canned chickpeas

2 tbsp lemon juice or more

2 garlic cloves, crushed

pinch salt

1 tbsp tahini

4 tbsp water

2 tbsp extra virgin olive oil

1 tsp paprika

fresh hummus

Method:

Drain the chickpeas and rinse. Reserve a few whole chickpeas for serving.

Combine the chickpeas, lemon juice, garlic, cumin, salt, tahini, and water in a food processor, and blend to a creamy purée.

Add more lemon juice, garlic, cumin or salt to taste. Turn out onto a dinner plate, and make smooth with the back of a spoon.

Drizzle with extra virgin olive oil and scatter with the reserved chickpeas.

Take this into work to enjoy with your lunch, or share it with friends on the cool Spring evenings.


 So… have I converted you to be a chickpea fan?

How do you eat yours?


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Balance/ Recipes

5 Tips To Fat Loss Without The Gym

If you are like me and have a full-time job it can be hard to get to the gym before work (in the pitch black) or after work (in the pitch black) or you may not have a gym membership.

Don’t stress yourself too much about this comparing yourself to others. A stress-free lifestyle is about balance.

Here are my 5 tips to fat loss that require No Gym – Little Time – Maximum Results


Start your day with a Protein Shake

Many people do not have time for breakfast in the morning.

It’s understandable – with all the other things going on and getting up in the pitch black the first thing most people want to reach for is a hot cup of the good stuff.

BUT

9 times out of 10 – when you skip breakfast you play tricks on your blood sugar which can lead you to reach for crappy choices later on

If you start your day with a high-quality protein shake: you have hit your protein goal for breakfast, will feel fuller till lunch and will be helping yourself keep those energy levels high to tackle the new year!

My Protein Recommendations are:

Vega Essentials

  • Packed with fruits and veg, and full of greens
  • High in 16 essential vitamins and minerals, including iron, B12 and calcium
  • High in Omega-3 fatty acids from flaxseed
  • High in protein, made from a complete multisource plant-based blend of pea, flaxseed and hemp

5 Tips To Fat Loss Without The Gym

Clean and Lean

£49.95 – Body Brilliance – I have this with some of their Ultimate Clean Fibre with Coconut Milk in the morning when I need a protein boost and want to get my extra fibre. It is really filling and tastes great.

5 Tips To Fat Loss Without The Gym


20 Minute Home HIIT workout

Get up 20 minutes early – whack on your favourite radio station or playlist and just thrash it out.

It’s 20 minutes!

I have spent longer checking my Instagram feed in the morning so I have no excuses and neither do you!

Try DailyOm for the workout that suits you or YouTube is the perfect solution.


Walk to Work

Getting your 10,000 steps a day has never been so important in a society where we spend most of the day sat on our behinds.

This leads to poor posture, big bellies, flat bottoms and a whole host of other health problems

By getting your 10,000 steps – the weight will drop off you. Being continually active throughout the day keeps your body being an efficient burning machine.

Download Pacer App


Water – Hydration – Water

Really – do you really need to be told – drink water

It will transform every aspect of your life from letting go of toxins held in your body, letting your skin glow and look glorious, helping with water retention and not to mention the calories you will burn from those extra trips to the loo!

5 Tips To Fat Loss Without The Gym


Take the stairs – 2 at a time

Right now you are probably thinking I am mad. Quite Possibly!

But… hear me out. If you make small changes every day to your routine you will start to see the difference.

Steps are incredible for your glute muscles. Taking the stairs helps increase blood flow and engage those muscles in your backside. When you take two steps at a time you are bringing together two gym moves which are fantastic for shaping that behind of yours.


You don’t need to be negative, drastic or restrictive to achieve your goals!

Remember to smile and make the little changes to see those big results!

Lead that Stress-Free Lifestyle you deserve


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Balance/ Recipes

Mocha Choca Protein Oats

p oats 3

This delicious combination of Chirpy Choca Mocha Protein, oats, dark chocolate and blueberries is the perfect post-workout treat when you are feeling a little indulgent.


When you have a tough session in the gym you need to reward your muscles.

Protein is important to support muscle growth. This means turning your bottoms into beautiful pert round muscle and keeping your abs strong.

Carbohydrates post workout take energy to your recovering muscles and boosts your glycogen levels to give you energy. Chocolate – well chocolate is wonderful in its own right – but it also boosts serotonin levels. Blueberries, as we all know, are a Superfood so the perfect addition to this wonderful treat.


protein

Ingredients:

2 scoops of That Protein Chirpy Chirpy Choca Mocha Protein Powder

1 cup of Oats

Couple of cubes of Dark Chocolate

1.5 cups of Coconut/ Almond / Alternative Milk

0.5 cups of Water

A handful of Blueberries


Method:

Place protein, oats and milk in a pan and bring to a simmer

protein mix

When the mixture is fully mixed together add the cubes of dark chocolate

When the mixture has simmered and starts to look like delicious porridge take off the heat and add to a bowl

Top with Blueberries

protein oats


Delicious and nutritious this perfect little pot of goodness is a sure fire way to leave your stomach feeling happy and your body feeling nourished.


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Balance/ Recipes

Healthy Homemade Hummus

Stress-Free Homemade Healthy Hummus

Delicious and stress-free healthy hummus recipes. These easy recipes are great go-to for lunches, snacks, dinner parties or just to have in the fridge when hunger strikes.

Beetroot Hummus


Beetroot Hummus

  • 1can of chickpeas
  • 4 beetroots – cooked and peeled
  • 2 cloves of garlic
  • a squeeze of lemon
  • olive oil
  • 1 tablespoon of 0% Fage yoghurt
  • cumin
  • salt and pepper

Put all in a pot and blend. Season to taste


 Caramelised Red Onion hummus

Homemade Hummus

  • 1 can chickpeas
  • 2 cloves of garlic
  • a squeeze of lemon
  • olive oil
  • 1 red onion
  • Paprika, salt and pepper
  • Tahini
  • Water

Caramelise the onions in balsamic vinegar and olive oil.

Leave to reduce and simmer down. Blend all other ingredients together – season to taste.

Place in fridge to cool and when onions have cooled – add onions and leave to cool again.


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