GREEN POWER-PACKED SMOOTHIE

Green smoothies. I always had my doubts. I was very sceptical that vegetables could actually taste good in a smoothie. I considered green smoothies to be a new craze, fad and phase that would die down quickly. Turns out I was so wrong. 
Green smoothies do entail a bit of trial and error when starting out. I will openly admit that I have made more than a few green smoothies that have been undrinkable! I try to drink a green smoothie everyday with my husband; believe it or not but we actually think of them as treats for ourselves! We drink them for afternoon tea or after a light lunch or dinner. Sometimes we even freeze them so we can take a long time to consume them (with a tiny spoon) and think of them as ice blocks! Here's a foundation/base that I have learnt to use for all my green smoothies to ensure a drinkable and delicious refreshment every time: 

INGREDIENTS

• 2 pieces of fruit 
• I always use a banana, pear, a handful of mango or 1/2 a medium avocado as a compulsory fruit and I love to add them frozen, as they thicken up the smoothie.
• The 2nd piece of fruit can be anything such as kiwifruit, pineapple, apple, orange, nectarine, peach, plum, apricot, blueberries, strawberries or raspberries.
• I only add 2 pieces of fruit to each smoothie as I am conscious of not going over the 2-3 servings of fruit each day. This smoothie serves 2, therefore you will still have a serving or two of fruit to enjoy throughout the remainder of your day. 
• No added sugar liquid 
• Coconut water: I only ever drink Hawaiian Coconut Energy coconut water as it has no added sugar. This product is available at my Pilates studio and online. It is excellent as it contains no sugar, is extremely low in calories and is full of calcium, minerals, potassium and electrotyles. 
• I love adding unsweetened almond milk to smoothies as it creates such a creamy consistency. I usually use almond milk more in winter than summer for my smoothies. I add a percentage of almond milk and a percentage of water to my smoothies (see the recipe below). 
• I add coconut water or unsweetened almond milk sparingly as I like to create a thick, smoothie consistency  
• Greenery
• A generous handful of baby spinach leaves is a must! 
• I'm not a huge fan of kale in smoothies, but some people love using this vegetable! 
• Lemon or lime juice
• The juice of 1/2 or a whole lemon or lime gives the juice a nice kick 
• Vegetables
• I enjoy grated ginger in my smoothies as well as cucumber, grated carrot and/or celery...however go easy on these ingredients or they can overpower the final taste! 
• Protein
• I like to add 1-2 tablespoons of pea protein powder or 1-2 tablespoons of chia seeds to my smoothies. 
• You could also add flaxseeds, maca powder, cacao powder, hemp seeds, goji berries or any other natural supplement/superfood you can think of! 

Here's an example of a very simple favourite smoothie of mine: 

Ingredients

• 1 frozen banana
• 1 cup frozen blueberries
• 1/2 cup Hawaiian coconut energy water or around 1/3 cup unsweetened almond milk and 1/4 cup plain water (more liquid added if needed)
• a large handful of washed baby spinach 
• the juice of 1/2 a lemon 
• 2cm of fresh ginger, grated 
• 2 tablespoons pea protein powder 

Method

1. Combine all the ingredients into a blender and blend for a minute or until combined. Add more water or almond milk if you want a thinner consistency or more ice cubes if you want a thicker smoothie. 

Serves / 2 

x Emily 

ZESTY BEAN SALAD

When I look at this salad I just think one word; ‘clean’. It just looks very simple, fuss-free and relaxed. It is also very filling with the cannellini beans and the dressing is divine. It is a dressing my dear dad made for me a few years ago and I use it in salads constantly as it livens up the sometimes stark ingredients. A perfect light lunch side or as a main for dinner. Don't scrap on the lemon juice and use from a bottle as it tastes much more zesty freshly squeezed! 

INGREDIENTS

• 2 handfuls of baby spinach lettuce, washed & drained
• 1 x 400g tin cannellini or butter beans, washed & drained
• 1/2 a small red onion, finely chopped
• 2 medium tomatoes, cut into wedges
• 1 large garlic clove, finely chopped or crushed
• 2 tablespoons dijon mustard
• 1 teaspoon olive oil
• 2 tablespoons freshly squeezed lemon juice 

PREPARATION 

1. Combine baby spinach, beans, red onion and tomatoes in a medium bowl and toss well. 

2. Whisk together the garlic, mustard, oil, lemon juice and a pinch of sea salt until combined. Drizzle on top of the salad and toss again. Serve cold as a side or a main. 

Serves / 2 as a main / 4 as a side 

Total Preparation time / 8 minutes 

x Emily 

KELLY OSBOURNE KEEPS OFF 32 KILOS WITH PILATES & BALANCED EATING

Formerly known as the wild child of Hollywood and the victim of some very mean fat nicknames, Kelly Osbourne is now having the last laugh. The Fashion Police TV star has lost 32 kilos (70 pounds) in recent years and is successful keeping the weight off! The 28-year-old has publicly revealed her issues with her weight, addiction and low self-esteem in the past, but Kelly is now proud to say that whilst her body isn't 'perfect' by Hollywood standards, she 'loves it'. 

The purple-haired celebrity has become a health-focused happy fashion icon who is confident with her body and herself. In a recent interview with Shape magazine Kelly shares her simple secret to weight loss; putting her health before being skinny and being prepared to sweat. 

So how did she do it? Losing the weight is one thing, but keeping it off is quite another! You need determination, commitment and the right exercise and eating program for you. Kelly informs that she does a minimum of 30 minutes of cardio a day which usually includes intervals on the treadmill as well as 'whatever else I feel like that day- Pilates, weights, yoga'. Miss Osbourne combines this with a balanced healthy diet and has ceased going out on Saturday nights so she does not indulge in the copious calories in alcohol. Kelly keeps her workouts fun by dressing up for the gym as she says this makes her feel 'cute' when she looks in the mirror and not 'get me out of here!'. 

The 28-year-old is much more aware of what she eats now than she was in her early 20's and late teens. Kelly tries to eat her fattiest meal in the morning and smaller, healthier meals as the day goes on. 

'I've learned how to eat right and look after myself. Also, I don't weigh myself. If you like what you see in front of the mirror, then what's the f**king point of getting on a scale?' Totally agree with you there Kelly! 

The former wild child admits that she still has days when she looks in the mirror and does not like what she sees, but then she remembers her healthy journey and gains perspective. 'When you change your body, you start to get selfish. You're like, Oh, but that's still fat and that's still gross and why can't I look like that? To stop myself I have to look at how far I've come.' 

After a recent health scare (Kelly suffered a seizure whilst taping Fashion Police in early March this year) she has become even more health conscious and focused on what she is putting into her body. 'Doctors still do not know what caused it. I never want to take health for granted. The seizure was 60 seconds, but those 60 seconds will change my life for the better forever.' 

And one last comment from Kelly that really signifies how grounded and happy she is with her healthier, more balanced life: 

'I've worked hard to get into shape, and I'm going to continue. Not because skinny is important to me, but because I want to feel good.'

We really admire the change that Kelly has made in her life. The media often portrays that skinny means healthy and fit and this is not always the case. Enjoy exercising, relish the taste of healthy food and learn to love the body you have. 

x Emily 

SUGO ALLA BOLOGNESE / BOLOGNESE SAUCE

Another recipe as promised from the Iuliano family, available in the April edition of the SBS Feast magazine. I must stress that I did adapt their beautiful traditional recipe, to omit the pork ribs and minced pork. The 1 cup of basil and chilli made this Bolognese shine, as each bite was more aromatic than the last. You could replace the chives with parsley and the chilli powder with finely chopped red chilies if you prefer. Another superb Italian dish that was polished off in my home at warp speed considering that only 2 of us live there. Thankyou Feast magazine for adding culture and depth to my cooking and to many readers all across Australia!

INGREDIENTS

• 1 tablespoon olive oil
• 1 leek, finely chopped
• 2 garlic cloves, finely chopped
• 1 kilogram extra lean beef mince
• 1 cup fresh basil, roughly chopped, plus extra to serve 
• 1/4 cup fresh chives, finely chopped
• 2 teaspoons chilli powder
• 2 x 700ml passata (tomato puree)

COOKING 

1. Heat oil in a large, deep frying pan over medium heat. Add leek and garlic and cook for 2 minutes or until leek is slightly transparent but not burnt. Add mince and cook for 6-7 minutes or until browned, breaking up any lumps in the meat with a strong spatula. Add basil, chives and chilli powder and stir well to combine with the meat. Add the passata and bring to the boil. When boiled, reduce the heat to medium-low and cover, cooking for 30 minutes or until the bolognese has thickened and the mince is tender. Season with sea salt & ground black pepper and remove from heat and serve on top of gluten-free pasta sprinkled with extra basil leaves, if you desire. 

Serves / 8 

Total Preparation time / 10 minutes 

Total Cooking time / 45 minutes 

x Emily 

RAW GLUTEN-FREE DAIRY-FREE CACAO MOUSSE

Meet the most talked about superfood in the neighbourhood: Cacao Powder. I admit I was a latecomer into this craze, only purchasing my first bag of this amazing powder just last week and I'm already hooked. Sprinkle it on your toasted muesli or into a smoothie for a boost, add to date balls or even use it as the foundation of a gluten-free, dairy-free mousse. This Chocolate Mousse is a recipe from the newest Four-Ingredient Gluten & Lactose-Free cookbook by Kim McCosker. Uber simple to make, it tastes better if you invest in top quality organic or pure maple syrup, not maple 'flavoured' syrup. It’s a gorgeous raw, vegan, gluten, dairy and egg free dessert that can be whipped up in 5 minutes!

The down low on Cacao

·      Cacao powder is made from the seeds of an Amazonian fruit tree and is the purest form of all chocolate 

·      It is one of the most nutrient rich and complex foods

·       It is considered to be a raw food as the temperature used to produce cacao powder never exceeds 40 degrees Celsius, therefore all its vitamins, minerals and antioxidants are preserved (unfortunately regular chocolate is not made this way!)

·      Cacao powder has…wait for it….360 % MORE antioxidants that regular cocoa

·      Cacao is the WORLD’s highest source of magnesium, which is essential for the development of strong bones & teeth, brain power, energy production and relaxing of muscles, detoxification, and the regulation of metabolism.

·      Cacao contains the highest level of antioxidants a food can possibly have; more than green tea, blueberries and red wine combined. Antioxidants help the body to fight off nasty infections, among other things.

·      This ancient Aztec & Mayan food is super equipped with iron and contains 314 % of the recommended daily intake of iron per 28g serving.

·      Cacao increases the endorphins in your body, which boosts your serotonin levels which in turn makes you happy.

·       Last but not least, cacao is great for your skin as it comprises of sulfur, a mineral that assists in detoxifying the liver and therefore encourages strong nails, healthy hair and clear skin.

INGREDIENTS

• 2 medium avocados
• 1 large banana
• 1/4 cup gluten-free raw cacao powder
• 1/2 cup organic/pure maple syrup 

COOKING 

1. Remove the flesh from the avocados and spoon into a food processor or good blender. Add the banana, cacao and syrup and blend until smooth. Spoon (or pipe if you want a more elegant look) mousse into 4 glasses and refrigerate for 2 hours or until set. Add cut fresh fruit on top of the mousse to serve, if you wish. 

Serves / 4 

Total Preparation & Cooking time / 5 minutes (plus 2 hours refrigeration)

x Emily