Smoothie Ideas

D and I are on a bit of a health kick at the moment and when we are eating healthier I tend to have smoothies a lot for breakfast. I broke my blender making smoothies and now I have a shiny new smoothie maker. I know they’re notorious for being sugary but you can make them less so but adding spinach and using fresh fruit instead of using ready made smoothies. Also in my defence I find that eating fruit earlier on in the day prevents me from craving sweet things made from refined sugars later in the day and it puts me in a happier, more energetic mood and my skin looks better. Generally we try and eat mostly vegetarian and pescatarian meals now so maybe it just fits in with these meals?

I nearly always thicken my smoothies by adding a banana. I also add oats or a nut butter to make it filling enough to see me through until lunch. Then I will add frozen fruit such as mango, blueberries or raspberries or the frozen fruit mixes designed to make smoothies with (like the banana and strawberry mix). Sometimes I use up fruit that isn’t quite at is best (minimise food waste when you can) and I also like to add frozen spinach. It is packed with all sort of nutrients and also because it has anti inflammatory properties so I find it really helpful with stomach pain or aching muscles. I switch between making smoothies with unsweetened almond milk, coconut milk or sometimes normal milk depending on what I have in. (Sometimes I have coconut water too).

I don’t think there is much of a recipe for what is essentially squashed fruit whizzed up in a blender, these are just some ideas to inspire. Maybe I’m just obsessed with fruit?

Self Care is important

“Self care” always seems a very millennial term to me. My mum often ends phone calls telling me to “look after yourself” and I think for me this isn’t about living extravagantly or being greedy with food or possessions. It’s more being kind to yourself, taking care of yourself even when things feel bleak and not going to extremes to make yourself feel better.

Caring for oneself might not be flashy, it might not give you the best social media following or Instagrammable moments 24/7 but it can keep you going when things get tough or when you’re feeling burnt out.

Here are some things that always help me when life starts getting on top of me (for whatever reason):

1. Have a bath. If you’re like me and your wonderful family and friends buy you a lot of bath stuff for Christmas or birthdays keep a stash to feel like a treat. There’s nothing like using something lovely smelling to lift your mood.

2. Soul food. There’s nothing like cooking the sort of thing you used to be fed when you were growing up to make you feel a bit better. If you’re really struggling with life even a bowl of kids cereal is fortified with vitamins and minerals and soup is cheap and filling (souper).

3. Take one thing off your list. In my job I write lists to help me to remember what I have to do and I encourage the people of my team to keep lists. I advise you, if you’re feeling truly overwhelmed with everything you expect to get done be realistic. Are you really going to have time for everything? You don’t have to be superwoman. Take something of your list to ease the pressure if it’s not an urgent task.

4. Sort out your socks. This is a silly one but tidying and cleaning helps you feel in control (this from a messy person!) and I realized just this weekend but actually wearing matching socks helps with the overall feeling of taking some pride in your appearance.

5. Spend time with loved ones. When life gets hard it is so easy to withdraw but I promise you company will help. Even if you’re sitting drinking tea at your friends house or playing games with your siblings. Don’t doubt the magic of spending time with people where you can just be yourself.

6. Get outside. See some nature. Get some fresh air. Blow those cobwebs away. Simple.

7. If you have a pet there is literally nothing nicer than them coming up to you and nuzzling you. I know not everyone is an animal person but if you are you’ll understand exactly what I mean.

Be kind to yourself ladies and gentlemen.

Healthy Eating on a Budget

This post is a long time coming and I am surprised I have not written it sooner, especially given its a bit part of my weekly food shopping mantra. Healthy eating has an often unfair reputation as being expensive. It can be but then again I think its pretty expensive if you regularly eat takeaways or buy ready meals. Although from the outset cooking from scratch can feel expensive, once you have your store cupboard ingredients you’re pretty much good to go.

I am aware most people who like cooking are pretty good at these, but this post is for those wanting to change their lifestyle but feeling overwhelmed.

  1. Your freezer is your friend. I’ve been surprised by the frozen vegetables you can buy now (I keep thinking of growing up in the 90s when it was peas, carrots and corn). Frozen fish and fruit is also really useful to have in as it means you only have to defrost what you need and it tends to be cheaper to buy.
  2. You don’t have to completely steer clear of food trends but be aware  that it does make your food shop more expensive. Be realistic. Can you justify spending the money on something you might not like, especially if you are prone to buying something, trying it once and then ignoring it while it takes up valuable cupboard space.
  3. Look at your protein alternatives and embrace vegetarian and vegan food. Quorn is our new household favourite. (Can I just say here the people who make Quorn should take a bow, it has improved so much). Not only is it generally lower in fat, it works out as less expensive too. Think about having beans and pulses and adding nuts or eggs to stir fries.
  4. Get your dried fruit from the baking aisle. Seriously, its cheaper buying the bigger packs from here than getting it from the fruit aisle.
  5. Buy your fruit and veg by weight where you can. Again, this stops you spending more than you need on vegetable that you might not finish and not only does it reduce food waste but you spend less.
  6. Plan your meals. Whether this is a vague plan of what you’ll eat or more detailed. Being aware of what you will eat on what night prevents you from buying more than necessary.
  7. Buy yourself some snacks. There will be some days where its just too long between meals. If you buy yourself stuff that you like it’ll prevent you overeating as you’ll feel satisfied. Plus buying more at once can work out cheaper unless you eat an entire multipack of crisps in one sitting (and that my friend is a lot of salt).
  8. Try new recipes. How are you going to enjoy your new healthy lifestyle if you don’t embrace the magic of variety?

Have you got any tips to enjoy healthy eating on a budget?

New Years Day – Small Changes

At New Year I think we can all confidently say that we are inundated with two opposing forces in both mainstream and social media. These being the concept of “New Year New You” or the alternate view of “making resolutions is pointless as you never stick to them anyway”.

While for most of us a complete lifestyle overhaul is unobtainable and daunting there are so many small steps you can do to make yourself feel better. It often seems to me that the whole wellness thing that really exploded between 2016 was difficult for us to stick to, expensive to obtain ingredients and often impractical for fitting into a family routine. Just ask me about the time I tried a kale smoothie and thought I was eating grass; or the time I tried the paleo diet and it was the best thing ever until the day I started crying because I was hormonal and desperately wanted some oven chips.

However, I am as guilty as anyone for letting myself think that means I can lose sight of healthier living altogether. I noticed my face becoming increasingly moon like in November and took myself in hand for the 6 weeks prior to Christmas. Here were my smallest changes, but I actually enjoyed the little challenges posed and I got a bit of a spring in my step.

So here are a few suggestions to help you along with a healthier year:

  1. If possible take advantage of your local parkrun. This is a fantastic event run solely by volunteers. Basically its a weekly Saturday morning 5k run. There’s runners of all abilities and its so well run and everyone is really encouraging, even when you’re just starting out. To be honest I am a terrible runner. My gait is like that of Kermit the frog, but the fresh air and actually doing the 5k gives me such a sense of achievement whenever I attend and you can see how you’re improving from your time each week. Its completely free and you can sign up here.
  2. Just try and do more active things at the weekend. Swim, go to a trampoline park, ride your bikes. D and I did a walk around Ripley today and it blew away the cobwebs away and we saw some beautiful countryside.
  3. Stop with the fizzy drinks, especially diet drinks. Full sugar fizzy drinks have so much sugar and you probably don’t really notice you’re drinking empty calories. Diet drinks seem like a sensible alternative but they’re still pretty acidic and the sweeteners can actually contribute towards you putting on weight. I have basically cut put my fizzy drink vice in favour or tea, coffee and water and I think this contributed to weight loss more than anything else and since I stopped having fizzy drinks I noticed I enjoy sweet treats way more.
  4. Identify when you eat the worst. I am a great boredom eater at the weekend and tended to snack after we did our food shop. I also always used to get to lunchtime at work and convince myself I had worked hard enough to justify caramel shortbread from the canteen. Breaking the caramel shortbread habit was straightforward enough as it because something of an ongoing gag between myself and my friends at work but the boredom eating was a challenge. We ended up food shopping at a different time of day to avoid this habit (we also saved money buying fewer sweeties).
  5.  On prepackaged food look at the traffic lights. When you’re out and want a snack this is a great way to grab a snack without it disrupting a basic healthy lifestyle.
  6. Don’t be hard on yourself all the time. Life is to be enjoyed and enjoying good food and wine with family and friends is part of this. Give yourself time to relax and stress less about what you’re eating and just enjoy being with people you care about and have a good time.

Have a happy new year.

Butternut squash macaroni cheese

This culinary experiment was brought to you by the woman who saw a picture of a healthy butternut squash based macaroni recipe but did not want to trek to the supermarket for any specific ingredients.So basically a lazy but healthy recipe without much washing up. Winner.

Basically much as we all love creamy or cheesy pasta sauces, they are more something to be enjoyed once in a while. However, pasta is cheap and fills you up for a long time and unless you have dietary reasons for avoiding gluten isn’t a food you necessarily need to avoid. In addition, if you really are watching the calories you’ll be please to know, when cooked down the texture of butternut squash goes lovely and creamy. You’ll be pleased to also note that my very hungry 6ft3 caterpillar found this filling enough after a workout; so its great for those who are watching their weight but do have a larger appetite.

To make enough macaroni for 3 servings you will need:

250g dried macaroni pasta

1 vegetable stock cube

Boiling water

150g butternut squash (frozen chunks are our new mealtime saviour)

50g sweet potato

1 red onion

1 clove of garlic

Salt and pepper

1 teaspoon dried marjoram

2 large tomatoes or 7 cherry tomatoes (chopped)

25g smoked cheddar (if you follow a vegan diet you could substitute with vegalife, or even try topping with breadcrumbs or chopped nuts)

Slice the onion and crush the garlic. Heat until soft. Add your sweet potato and squash and heat until the edges have started to soften and come away. Add your stock cube, salt, pepper, marjoram and enough water to more than cover everything. Allow the stock cube to dissolve into the water then add the macaroni and tomatoes. Top up the water if it doesn’t cover the pasta by 1/2 an inch.

Boil the pasta in the stock, stirring to make sure that nothing sticks. Keep topping up the water as needed. Once the macaroni is cooked use your spoon/spatula to squash the squash (heh heh heh), tomatoes and sweet potato. Spoon the pasta into a heat proof dish. Grate over your cheese and put under the grill (or in the oven at 200°C) until the cheese begins to crisp. (If using nuts wait until the nuts brown nicely).

This can be served as a side dish or as a main meal. It is entirely up to you.

This is a cereal drama

I wish I could apologise for my dreadful pun, but I can’t. I love a good pun especially in the context of breakfast food. I have mentioned in previous posts trying to have healthy breakfast foods, but struggling to stay full until lunch. Which I must admit I have managed since changing what I ate in the morning and I must admit that adding muesli and porridge back into my repertoire there has been no exception. The added bonus of having a sweet breakfast is that once I get round to lunchtime I don’t seem to crave really sweet food quite so much.

I got sent some muesli by Stoats along with a range of their porridge which I loved and got me back onto cereal in a big way. Its just so easy! While I love smoothies and things on toast this actually means there is less washing up overall. (Also as mentioned previously I’m a big fan of Scottish food and produce as its part of my heritage and what I grew up eating).

I have found however, that it perks me up so much to have fruit first thing and I think my skin has certainly improved since adding more fruit into my diet.

Plus, I think cereal looks so beautiful when you’re hungry.

I was provided with samples of Stoats porridge but you can order online and find stockists here.

Sausage and feta meatballs

I feel like at the moment a lot of recipes I post are quick ones for people who are busy or don’t want to spend ages in the kitchen. What can I say, I’m really busy at the moment (both in my day job but also getting some pretty great opportunities on this blog) and yet I still want to eat balanced meals with D.

Anyway, I sent D and I both to work with these meatballs and cous cous salads for lunch and they were perfect. I think its safe to say we were both full until tea time (its all about those slow release carbs.

Anyway, this is a perfect lunch or teatime idea as it takes about 5 minutes to cobble together the meatball mix and shape and about 15-20 minutes in the oven. Good for when you’re desperate for some sofa time!

For 12 meatballs you will need:

4 pork and oregano sausages or similar

2 sliced spring onions

1/4 egg (optional, if you you have it left from some other cooking)

1 teaspoon dried rosemary

80g crumbled feta

Salt and pepper

Preheat your oven to 180°C. Remove the sausages from the skin and add to a large bowl. Crumble over some feta and add the onion, egg, and seasonings. Use your hands to smush together the ingredients. Shape the meat filling into the meatballs about 3cm in diameter. Bake for 15-20 minutes until the sausages have browned.

If you’re cooking this to have in a salad allow to cool. If its to go into a sauce add it at this point. Serve with the sides of your choice. For us it was dukkah spiced cous cous. Just remember, fast food doesn’t always have to mean you compromise on flavour or nutritional value.

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