Raw Beetroot smoothie & the benefits

Nutrition per serving:

•         243 kcal

•         4g Fats

•         54g Carbs

•         4g Protein

Ingredients

•         1 small Apple (cored)

•         1 raw Red Beetroot (washed, peeled, chopped)

•         1⁄2 cup (50g) berries, frozen

•         1⁄2 Orange (peeled)

•         1⁄2 cup ice

•         1⁄2 cup (120ml) water

•         1 tbsp. Chia Seeds

Place all the ingredients into a high-speed blender and blitz until smooth.

So what are the benefits of this to my training and lifestyle?

Some of the many benefits to adding in this very tasty, cheap and versatile food include good for digestion, full of fiber, boosts blood levels (if you are anemic) and contains very high content of vitamins A and E, which serves as an essential nutrient for pregnant women. Beetroot also contains Nitrate, a compound has anti-inflammatory properties that can help tamp down the inflammation after an intense workout. That same anti-inflammatory work may also be the same way that beetroot helps your heart, too. In fact, regularly consuming the vegetable helps to lower your blood pressure and decrease your risk of heart disease.

It also thrives in benefits for your athletic performance. There is a lot of research that shows people who partake in strenuous exercise on the regular can trigger oxidative stress, which occurs when there's an imbalance of cell-damaging atoms called free radicals in your body, and the antioxidants that fight them. This process can lead to inflammation and muscle soreness.

Should I drink it before or after I work out?

Research has shown that drinking 7 to 10 ounces of beetroot juice immediately after anything taxing - activities that involve heavy resistance or forceful changes in direction to decrease muscle soreness and help you recover faster. Sprint workouts are especially taxing to your muscles.

If you're not a fan of the taste, other kinds of produce can offer anti-inflammatory properties as well. Look for anything red, blue, or purple in colour (lots of fresh fruits / berries and vegetables) which show high levels of helpful antioxidants.

If you really don’t like drinking your fruits and vegetables? Stick to the whole food version: Eating about one cup can give you the same anti-inflammatory boost.

Have a play around with the flavors and fruits you add to your smoothies, for even more added Protein why not add in a scoop of your own Protein Powder. I recommend a non-flavored or a Vanilla for added sweetness. 

In conclusion, beets are healthy no matter how you prepare them. But juicing beets is a superior way to enjoy them since cooking beets decreases their nutritional profile. If you don’t like beetroot juice straight up, try adding some apple slices, mint, citrus, or a carrot to cut through the plain taste.

If you choose to add beetroot juice to your diet, take it easy at first. Start by juicing half a small beetroot and see how your body responds. As your body regulates, you can drink more. Just be warned, when you open your bowels it may become a darker / red-ier colour.

Easy Protein / Truffle Balls - Round 2

 

So, we are back with yet another quick, healthy and easy snack since we are yet gain - back in a lockdown here in the UK! I know that many people are struggling to get back in to the swing of things especially over Christmas and New Year. So rather than reaching for the chocolate or sweet tub I wanted to share another recipe for you all that is filled with natural sugars, filled with protein and will hit that sweet spot we all crave now and again.

So as you can see from the pictures they do look slightly different - but the recipe is pretty much the same. It is only the coating that really differs. 

These are also a great snack to get your children involved with in the making process.

The only difference with the ingredients is that i added in 1 frozen banana to the coconut ones. 1. Because i wanted to use it up and 2. Who doesn't want to imagine they somewhere tropical with the coconut, chocolate and banana blended together? 

Ingredients:

1/2 cup Raw Almonds & Cashews (natural)

1/2 cup Sunflower & Pumpkin Seeds (raw)

1/4 tsp Salt

1 tsp Vanilla Extract

1 tsp Maca Powder (optional) I also used MyVegan Protein Powder in chocolate in one batch

1/4 cup Cacao Powder

1 cup Dates (pitted)

3 tbsp Water

1/4 cup Cacao Nibs (optional)

*Shredded unsweetened coconut and cacao powder left for the topping at the end

Directions

1. In a food processor, grind up the nuts until finely ground 

2. Pulse in cacao, vanilla extract, maca and salt

3. Add the chopped dates and water until all the ingredients are blended nicely into a dough mixture. If the mixture is too much like a sand texture gradually add water and blend again if necessary. Then add in cacao nibs. 

*Add banana if you choose too - be aware you may not need to add the extra water if it is frozen. 

4. Roll into balls (you choose the size)

5. Then roll into the coconut and cacao powder 

6. Place into the freezer in a container and freeze for at least 30 minutes. You can leave them in the freezer (last longer) or once they are frozen, keep them in the fridge to keep fresh. 

Let me know if you do try them, or come up with any other amazing flavors that work together by tagging me into them on your feed or stories @inyourstridefitness

Enjoy! x

Beetroot & Lentil Burgers

These burger patties are the perfect way to get in your nutrients (including Protein), they are cost effective and taste great the next day! 

The ingredients below makes 2 double-decker burgers or around 4 single-deckers if you were wanting them to last longer.  This is a great alternative to getting a take away if you are looking to make those healthy choices for the new year, but still wanting to carry on with enjoying amazing food!

Ingredients:

120g beetroot

80g rolled oats

30g flour (of your choice)

60g pre-cooked lentils

1 tsp paprika

1 tsp ground turmeric 

1/2 chili

1/2 tsp curry powder

pinch of salt

2 tbsp extra virgin olive oil 

For the wedges:

1 large or 2 small potatoes

2 tbsp oil 

salt & pepper to taste 

Method:

Preheat the oven to 180 Celsius 

For the wedges
Cut the potatoes in to wedges / size you desire. Pour the olive oil over the potatoes and add salt and pepper. Put on the tray and leave in the oven to cook until golden / crispy (roughly 20 minutes).

Making the burgers 

Place all of the ingredients, except the oil into a blender / food processor and blitz into a paste. Spoon the mixture on to the baking paper and use wet hands to to flatten the mixture. Then heat the tablespoon of olive oil in a large frying pan on medium-low. Gently place the patties in the frying pan. Reduce heat to low and cook for 5 minutes. Check the patties half way and then flip until they are cooked all over and quite dry to touch.

To serve - optional toppings

3 burger buns 

2 slices of dairy free cheese 

lettuce leaves

tomatoes 

gherkins

Making the burger sauce

Add mayo, ketchup and Tabasco and combine  

Remove the wedges and serve up with your burgers, along with any left over burger sauce! From there just enjoy! 

Meat Free Black Bean Burger

Here, i have put together some super cheap, accessible and healthy ingredients to make the perfect meat free burger. Why go spend more on shop bought meat free alternatives when you can make them just as quick and it is only full of whole foods and natural ingredients. This meal is ideal or a mid week or on the weekend when you are wanting some comfort food - why not cook up some sweet potato fires and add them to the side and there you have a super easy and healthy take away! (and money saver). You can always prep them and put them in the freezer for another day. 

See below for the link to the plant based cheese sauce that only includes 3 ingredients

INGREDIENTS:

1. 1 x tin black beans rinsed 
2. 1/2 tin sweetcorn rinsed
3. 2 tbsp hot sauce (optional - i used Nandos but you can add fresh chilies for extra kick instead
4. 1/2 cup flour 
5. 3 garlic cloves
6. 1/4 red onion
7. 1 tbsp paprika
8. Salt and pepper to taste

• EXTRAS 

1. Burger bun
2. Avocado smash
3. Home made 'cheese sauce' 
4. Lettuce / Salad

METHOD:

1. Add all of the ingredients except the toppings to a blender or food processor and blend until combined but still chunky. Rather than the flour you can always blend up some dry bread in to crumbs for added texture
2. Form 4 burger patties and add to your oven at 180 degrees
3. Cook for 12 minutes each side
4. Layer burger bun with avocado, lettuce, burger patty, vegan cheese sauce 
5. BEST served with chips on the side ; ) 

Easy, Healthy Nut Butter Cookies

This is one of the easiest cookie recipes you will find and one that you should try especially if you are a nut butter lover! I have used peanut butter but you can use any other nut butter alternatives (almond, sesame, sunflower etc).

Ingredients:

1 cup (250g) natural peanut butter 

3/4 cup (75g) oat flour (blitz up some oats if you cant find in the shops - plus its much cheaper!)

1/4 cup (60ml) maple syrup 

Process:

1. Preheat the oven to 180c. Line a tray with baking paper and set aside.

2. In a bowl add the nut butter with maple syrup and mix with a spoon until combined.

3. Fold in the oat flour and stir until it forms a cookie dough ball. Then divide the dough into 10-12 pieces (depends on how bug you want your cookies)

4. Using a fork flatten down the cookies

5. Repeat with all the cookies and leave some space between each cookie. They wont expand but you want them to avoid touching,.

6. Bake for 15 minutes (until ready) 

7. Let them cool before serving.  

That is all! If you do make them, tag me on Instagram @inyourstridefitness and give me a follow so you can keep up with all of my recipes and workouts. Like all of my recipes they are all cheap, healthy and full of flavor! 

Easy Jackfruit “Chicken” Quinoa Bowl

Are you someone who always says they would like to try being vegetarian or plant based but have no idea where to start? 

Well check out below for a rich and buttery jackfruit that tastes just like pulled chicken, served with quinoa and spinach. Ready in less than 30 minutes! This is a great alternative to the usual 'mock' meats that are pretty small and usually more expensive and there are added ingredients to them sometimes. 

The meal will also provide you will high amounts of protein, fiber and vitamins and minerals (see at the bottom). You will also find that the meal can be enjoyed warm or cold for later on in the day and as an added benefit it will keep you fuller for longer, than any shop bought salad. 

This recipie Serves roughly 3 people

INGREDIENTS

SAUCE

·         2 tbsp almond butter

·         2 tbsp soy sauce

·         1 tsp maple syrup

·         1 tsp sesame oil

·         1/4 tsp ground cumin

·        2 tsp smoked paprika

JACKFRUIT

·         2 cans of jack fruit  

·         1 onion, diced

·         2 cloves garlic, minced

·         4–5 medium sized mushrooms, sliced

·        Salt, pepper to taste

BOWL Base

·         1 cup quinoa (or brown rice)

·         2 cups water

·         4 cups sautéed greens like spinach, kale, etc (optional)

INSTRUCTIONS

1.    Combine all the sauce ingredients together in a small bowl and mix until smooth. Set aside.

2.    Start by preparing the quinoa, combine the quinoa with water in a large saucepan. Bring to a boil, then reduce heat and let simmer for about 20 minutes, or until no liquid remains. In the meantime, prepare the jackfruit “chicken”.

3.    Drain and rinse the jackfruit. Chop off the center (the firm part). Keep the softer edges.

4.    Heat one tablespoon of oil in a large pan over medium heat. Once hot, add onion and garlic. Cook for 3-5 minutes until onions are soft and start to caramelize, this is important to add flavor.

5.    Add mushrooms and cook for another 5 minutes, or until lightly browned.

6.    Add the jackfruit and slightly shred it by pressing as it cooks. Cook for 5-7 minutes, stirring frequently to make sure it does not stick to the bottom of the skillet. If needed, add 1-2 tablespoons of water to prevent sticking.

7.    Stir in the sauce and mix well, making sure all the jackfruit is coated. Continue to cook for one more minute.

8.    Add the quinoa into a bowl, top with the jackfruit “chicken” and a squeeze of lemon juice. You can also serve with your favorite greens.

NOTES

Please do not omit any ingredient in the almond butter sauce, each one contributes to the “meaty” flavor. Smoked paprika can be replaced with 1 tsp liquid smoke.

Optional garlic quinoa sauce: in a small bowl combine 2 tbsp tahini, 1 tsp chopped garlic, 1/4 tsp maple syrup, 1/4 tsp salt and 1/4 tsp ground coriander. Add enough water to thin out and drizzle on quinoa.

Nutrition information includes quinoa and spinach. Serving Size: 1

Calories: 447

Sugar: 4.1g

Fat: 16.5g

Carbohydrates: 60.6g

Fiber: 16.4g

Protein: 16.6g

Not too bad for a Vegan salad hey? :) Let me know if anyone does try it by adding the hashtag inyourstridefitness

Sweet & Salty Antioxidant Salad

This is what I love about cooking (or my style of cooking) I originally threw this sweet and salty antioxidant salad together with ingredients I happened to have on hand and didn’t know what I was creating or had anything specific in mind. But, it ended up being so delicious, that I’ve kept making it and had to share the recipe with you, plus its great to add to any sandwiches, burgers, wraps, with bakes potatoes and even better just on its own!

This salad makes a great side dish and is a delicious way to get in your dark leafy greens. Pair it with a protein of choice, such as this simple mixed bean salad, or on the side with roasted vegetables and grilled tofu to make it a complete meal.

Ingredients

4 cups fresh Rocket 

1/2 lemon (juice only)4 handfuls of Kale (steamed or dry)

1 avocado peeled and diced

4 Tbsp. pomegranate arils

1 Tbsp. pumpkin seeds raw

1 Tbsp. sunflower seeds raw

1 Tbsp. hemp seeds

1 cup Broccoli (chopped up – raw or steamed)

Dressing

2-3 tsp. extra-virgin olive oil

Salt to taste

Black pepper to taste

Instructions

1. Add the Kale into a shallow pan of water to steam (if desired) until soft. Place Rocket in a large mixing bowl, followed by the kale.
2. Add the avocado, pomegranate, seeds, and broccoli.
3. Drizzle the olive oil and fresh squeezed lemon juice on top. Sprinkle with a little salt and black pepper. Toss well, then taste, and add salt and pepper as needed.

If you are looking to bulk up your salad why not mix in some grilled vegetables, legumes / lentils for added protein. Another tip is to add in some baked Brussel sprouts (controversial i know!) but they are bursting with Vitamin C, Iron, Magnesium, Vitamin A and Vitamin B6. 

Again this is the beauty of cooking, its all trial and error of what you like or don't like. 

Roasted Cauliflower Lentil Curry

Vegan, Gluten-Free, Nut-Free, Refined sugar-free.

This recipe came from trying to use up the leftovers in the fridge. It's a delicious way to use up a head of cauliflower, and it's an easy way to meal prep for the week. By making a double batch of the cauliflower, you can meal prep for your week! The roasted cauliflower is great in grain bowls and salads as it will bulk up a very boring looking salad. I hope that you all enjoy this meal, it is perfect for making a big batch that you can then freeze or save for later on during the week. This curry will also go great at room temperature and add to a salad or throw in to a wrap.

As many of you will know I like to prepare foods / meals that are not only very nutritious but also can be made on a budget and you can get any of the ingredients from local supermarkets or markets. You can also try with some different ingredients including chickpeas, beans, sweet or regular potatoes, broccoli, or red peppers.

INGREDIENTS: The cauliflower

1-2 head of cauliflower, broken into bite-sized pieces

1 tbsp. vegetable oil

1 tsp garlic powder

1 tsp onion powder

1/2 tsp paprika powder

1/4 tsp salt

1/4 tsp black pepper

INGREDIENTS: Curry

1 Tbsp vegetable oil

1 yellow onion, diced

3 cloves garlic, crushed

1 Tbsp curry powder

1/2 Tbsp turmeric powder

1 tsp cumin powder

1 tsp cinnamon powder

1 tsp salt

1 can (400 g) diced tomatoes

10 cherry tomatoes, cut into halves or quarters

1 can (400 ml) coconut milk

1 can (250 g) cooked brown lentils

2 cups (or more) fresh spinach

* I also added in some Kale that I had left over and needed to be used. You can of course add in any extra veggies or greens you have that you are needing to use up. It is one way i would encourage you to use the food and not let it go to waste. Or of course you can always roast the veggies up. 

Directions

1. Preheat the oven to 180 degree. Toss the cauliflower with the oil and spices until coated. Spread evenly on a baking tray lined with baking paper or tinfoil. Roast for 30-40 minutes, until crispy and golden, stopping to mix once halfway
2. In a large pot on medium heat, cook the onions in the oil, until soft and slightly golden. Add splashes of water if needed to prevent burning or sticking in the pot. Once soft, add the garlic and all the spices, and stir until fragrant (about 1 minute).
3. Add the can of tomatoes and diced tomatoes, and stir to combine everything. Allow to simmer for 5 minutes.
4. Finally, add the coconut milk, lentils, spinach, (or any other extra greens) and roasted cauliflower, and mix until everything is combined and heated through, about 5 minutes. Serve with rice (or quinoa), and enjoy!

Notes

1. Storage - the roasted cauliflower will keep in an air-tight container in the fridge for up to 4 days or in the freezer for up to 1 month.