Tag Archives: detox recipe

ACAI & BERRY SMOOTHIE BREAKFAST BOWL

This acai & berry smoothie breakfast bowl will spice up your breakfast repertoire. It’s deliciously sweet and fruity. And the frozen banana makes the smoothie extra creamy which just melts in your mouth. Also, there’s 2 superfoods added called acai and baobab. These are both tasty whilst also adding a serious dose of nutrients.

Acai is similar to a grape/blueberry and is harvested from palm trees found around the Amazon river in South America. It’s rich in antioxidants, closely followed by the berries, which are in abundance in this recipe so each mouthful protects your body from free radical damage that can lead to disease.

The baobab powder naturally forms inside the hard-shelled fruit of the African Baobab tree. It boosts your vitamin C and iron levels whilst also boosting your calcium, potassium and magnesium levels. Interesting fact … did you know that it contains more vitamin C than oranges and more iron than red meat? So not to be overlooked!

And then, of course, we’ve got the almond butter which will give you healthy fats and plant-based protein. And the berries, dates, and banana will give you, even more, vitamins and minerals so that you’re well and truly set up to start your day strong.

INGREDIENTS

  • 1 frozen banana
  • 1 cup strawberries
  • ½ cup blueberries
  • ½ cup raspberries
  • 2 medjool dates
  • 1 tbsp almond butter
  • 1 heaped tbsp acai powder
  • 1 heaped teasp baobab powder

Tip: add a handful of spinach for the extra greens. It won’t change the flavour too much.

INSTRUCTIONS

  • Place all in blender
  • Whizz until smooth
  • Enjoy 😊

10 HERBS & SPICES THAT REDUCE BODY FAT

As well as adding flavour to your food did you know that certain herbs and spices can help you maintain a healthy body weight?

They do this by firing up your metabolism, suppressing your appetite and shrinking fatty tissue.

Not only this they are full of antioxidants, vitamins, and minerals and may help fight diseases. In many cases, herbs and spices contain more potent antioxidants compared to many well known mainstream food sources. Let me give you some examples.

Cloves (antioxidants 30% dry weight) and cinnamon (antioxidants 18% dry weight) versus blueberries (antioxidants 5% dry weight). Oregano has 42 times more antioxidants than apples, 12 times more than oranges, and 4 times more than blueberries.

From my experience and research, the top 10 herbs and spices that may support your weight loss goals when added generously to food are:

  • Ginger
  • Black Pepper
  • Cumin
  • Mustard
  • Ginseng
  • Cayenne Pepper
  • Turmeric
  • Cinnamon
  • Cardamom
  • Dandelion

Let’s take a closer look at them:

Ginger

If you’ve ever had ginger tea you’ll know it has a very warming and soothing effect. It’s known to help relax your intestinal tract and is very anti-inflammatory. It may have thermogenic properties that help speed up your metabolism, as well as an ability to suppress your appetite.

Black Pepper

Contains a substance called piperine which blocks the formation of new fat cells. It also increases the bioavailability of other foods.

Cumin

Helps with digestion and energy production, and may improve glycaemic control in people with diabetes. Also been found to improve memory and provide stress-relieving benefits.

Mustard

Interesting fact, the mustard plant is actually part of the cruciferous family of vegetables. Mustard seeds have been shown to boost metabolic rate by 25% so you burn more calories. In fact, 3/5 teaspoon of mustard seeds daily may help you burn an extra 45 kcals per hour.

Ginseng

Boosts energy levels, improves insulin sensitivity, speeds up metabolism and so helps with weight loss.

Cayenne Pepper

Capsaicin is the compound that gives peppers their heat. The heat effect increases the thermogenesis in your body, which in turn impacts on metabolism, weight loss and fat storage.

Turmeric

Turmeric is a yellow-orange spice. Curcumin is one of turmeric’s active ingredients, that reduces the formation of fat tissue by suppressing the blood vessels needed to form it, and therefore may contribute to lower body fat.

Cinnamon

This spice may help boost your metabolism so helping with weight loss. It’s been found to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels, as well as increase glucose metabolism, which would significantly improve your ability to regulate blood sugar. So it’s especially great for diabetics!

Cardamom

Cardamom, an aromatic spice with a spicy sweet flavour, is another thermogenic herb that helps boost your metabolism and may boost your body’s ability to burn fat.

Dandelion

The dandelion slows down your digestion, so making you feel fuller for longer. This in turn helps with weight management. Dandelions are also rich in antioxidants, dietary fibre, beta-carotene, vitamin K1, vitamins and minerals, and are beneficial for normalising blood sugar and cholesterol, as well as cleansing your liver.

On the next up-coming blog I’m going to give you some super simple ways to incorporate these herbs and spices into your diet. Can’t wait to share 😊

Love Gaynor x

PUMPKIN STEW

This delicious pumpkin stew will not disappoint. It’s highly nutritious and will definitely keep you toasty on the inside and feeling nice and full on these nippy Halloween nights.

INGREDIENTS

  • 1 kg pumpkins
  • 1 large onion
  • 4 carrots
  • 4 new potatoes
  • 1-2 red chillies
  • 2-3 garlic cloves
  • 1 mug brown basmati rice
  • 4 tbsp extra virgin olive oil
  • 1 1/4 litres yeast free vegetable stock
  • Handful parsley finely chopped
  • Pinch celtic sea salt or himalayan crystal salt
  • Freshly ground pepper

INSTRUCTIONS

  • Peel the pumpkin, carrots, onions, garlic cloves and potatoes
  • Cut the onion into fine pieces
  • Finely chop the garlic cloves
  • Cut the carrots into slices
  • Cut the potatoes into cubes
  • Deseed the pumpkin and cut into cubes
  • Deseed the chillies and cut into fine pieces
  • Gently fry the onions and garlic in olive oil
  • Add the rice, mix well
  • Add pumpkins, carrots, potatoes and the chillies
  • Cover and steam for about 10 minutes
  • Add the stock
  • Season with salt and pepper
  • Cook on low heat for another 30 mins
  • Stir in the parsley
  • Leave to rest in the open pot for about 5 mins
  • Serve and enjoy

SPICED PUMPKIN PORRIDGE WITH CARAMELISED APPLES & PECANS

It’s officially Autumn and that means squashes and pumpkins are in season. So why not celebrate the new season with this cosy, tasty porridge from Deliciously Ella?

This recipe which serves one is super quick and easy to make. The spiciness of the cinnamon, nutmeg and ginger are a perfect blend and match for the sweetness of the pumpkin puree.

Trust me, this is a must try recipe 😊

INGREDIENTS

Porridge:

  • 80g oats
  • 100ml brown rice milk
  • 1 tsp vanilla powder
  • 1 tsp cinnamon
  • ½ tsp ground ginger
  • Sprinkle ground nutmeg
  • 5 tbsp of pumpkin puree
  • 2 tsp of coconut sugar

Toppings:

  • 1 apple
  • 1 tsp coconut oil
  • 1 tsp maple syrup
  • 1 tsp cinnamon
  • 40g pecans

INSTRUCTIONS

  • Peel pumpkin, chop, steam 25 mins until soft
  • Puree pumpkin until smooth
  • Core and slice apple
  • Cook apples/pecans with coconut oil, maple, cinnamon 10 mins
  • Apples to be soft but holding shape
  • Place oats in saucepan with 200ml water and brown rice milk
  • Cook 4 mins stirring continuously
  • Add spices, pumpkin puree and coconut sugar and cook 1 min
  • When porridge cooked, spoon into bowl
  • Top with apples and pecans
  • Serve and enjoy

IMMUNE BOOSTER SMOOTHIE

It’s a well-known fact that during the autumn/winter months our energy, mood and general health take a dip, so we do need to boost our immune system to keep colds and the flu away.

Instead of waiting until you’re in the midst of it all start building up your body’s health defences now.

And I’ve got the perfect antidote …

The Ultimate Immune Booster Smoothie which is crammed full of vitamin C, beta-carotene, zinc to strengthen you up from the inside out and digestive enzymes from the pineapple. It’s nutritious and tastes delicious.

Another tip – freeze your bananas. It makes the smoothie deliciously chilled.

Ingredients

  • 1 cup almond milk
  • 1 chopped banana
  • 1 cup mango
  • ½ cup cantaloupe
  • ½ cup diced pineapple
  • ¼ cup slivered almonds
  • 2-3 tsp pea protein

INSTRUCTIONS

  • Whizz it all together in a blender and enjoy

Know a friend who hasn’t signed up for my FREE weekly emails? Simply ask them to email GAYNOR@B-FIT.UK.COM or text/call me on 07748298728 and I’ll sort it all out.

So what’s your favourite smoothie recipes? Lemme know, and we might even publish it on here 😊

THE ULTIMATE ANTI INFLAMMATION SMOOTHIE

This recipe is an absolute powerhouse.

Jam packed with nutrient dense ingredients that work.

On top of this …

It’s quick to make, delicious, highly alkaline, and no flashy kit or weird ingredients in sight. Just real simple food.

It also contains 2 of my favourite anti inflammatory ingredients turmeric and ginger. I’ll blog about them soon. Many studies have shown these 2 foods may be more effective than prescription drugs.

I hope this has wet your taste buds. Let’s dive straight into the recipe.

INGREDIENTS

  • 1 inch grated fresh ginger
  • 1 inch grated fresh turmeric
  • Handful baby spinach
  • Handful watercress, rocket or arugula
  • 1 small avocado
  • ½ capsicum
  • Handful flat leaf parsley and/or coriander
  • 1 cup coconut water
  • Pinch cayenne
  • Pinch salt

INSTRUCTIONS

  • Add ginger, turmeric, avocado and coconut water to blender
  • Blend to form a base
  • Add remaining ingredients
  • Blend until smooth

Health to enjoy 🙂

Love Gaynor x

GREEN TEA – A FAT BURNING PHENOMENON

Want to lose body fat? Want to lose it naturally and easily?

If so, keep reading cos today we’re talking Green Tea and how it’s considered one of the healthiest beverages on the planet and proven to help you lose body fat.

The secret lies in a compound in Green Tea called Polyphenols which helps you get lean. Hence, it’s become so popular as a drink.

As you know, there’s tons of health fads out there. Most are total nonsense, but Green Tea is one of the good guys and gets the thumbs up from me.

It’s been enjoyed for its taste and medicinal powers for 5000 years originating from China. It’s made from fresh leaves of the camellia sinensis plant and comes in various forms such as dried leaves, decaffeinated, capsules, and liquid preparations.

Health Benefits

The secret behind the benefits lies in the powerful antioxidants it contains. Green, oolong, and black teas all come from the same plant but what makes green tea healthier is the way it’s processed. Green Tea is steamed as opposed to fermented. This prevents the valuable compounds from being oxidized resulting in the highest concentration of powerful antioxidant polyphenols, keeping the caffeine content low and tannins (that inhibits absorption of nutrients) non-existent. These antioxidants neutralize free radicals and may help prevent health problems such as cancer, heart disease, and premature aging.

Green Tea also contains alkaloids such as caffeine that provide a stimulant effect which means you can skyrocket your 24-hour energy expenditure to create the perfect environment for maximum fat burning.

Other benefits of green tea are it reduces cholesterol, lowers blood pressure and prevents abnormal clots, it boosts immunity, treats cardio vascular, inflammatory and liver diseases as well as diabetes, stress, arthritis, skin damage and infection.

Harmful Effects

The only possible negative is the caffeine content. And as you know drinking excessive caffeine for prolonged periods can cause insomnia, nausea, irritability, palpitations, urination, headaches and loss of appetite.

However, green tea contains a quarter the caffeine of coffee, and you would have to be drinking a ton of it to cause these side effects.

Here’s some tasty green tea recipes for you to try …

Mint Green Tea

  • 1 tsp green tea
  • 1 tsp fresh mint, chopped
  • 200 ml boiling water

Place the green tea and the mint in a warmed teapot. Add the boiling water, cover and leave to infuse for 5 minutes. Serve hot or chilled.

Heart Chai

  • 1 tsp green tea
  • 1 tsp black cumin seeds
  • 1 cm piece of cinnamon stick
  • 1 tsp lemon balm
  • Small pinch of cayenne
  • 300m ml rice, oat, hemp or your fav nut milk
  • 1 tsp honey (optional)

Place all the ingredients, except the honey in a small saucepan, bring to the boil and simmer gently for 2 minutes. Strain into a large cup, add the honey if desired, and serve.

One final important point …

Don’t over steep green tea otherwise it will taste bitter and astringent. Not nice ☹

Thanks as always for all your love and support. And as usual hit me up with any burning Q’s you have. I’m here to help.

Love Gaynor x

CUCUMBER MINT INFUSED WATER

How can water taste this good? Drinking enough water every day can be challenging right? I mean let’s be honest, water can get really boring. But with recipes like cucumber mint infused water, you’ll be chugging water back like a true pro.

As a gauge aim for half your bodyweight in ounces per day e.g. if you weighed 150 lbs divide this by 2 = 75 ozs of water.

The health benefits of cucumber include vitamins C, A, K, and B5, as well as manganese, potassium, and magnesium, endowing health benefits that fight inflammation and infection while helping to produce energy and support bone and heart strength.

Cucumbers are made up primarily of water and so you’ll find this recipe extra hydrating and refreshing.

INGREDIENTS

  • 1 large organic cucumber
  • 1 cup organic mint leaves
  • 1 gallon of water

INSTRUCTIONS

  • Chop up your cucumber into small cubes, add to blender
  • Add the mint
  • Pour 4 cups water into the blender from your gallon
  • Blend on high for a couple minutes
  • Strain using the strainer into a large jug
  • Add strained liquid to rest of the gallon of water
  • Chill and enjoy

BARBECUED TROUT IN NEWSPAPER

Trout is an oily fish rich in omega 3 which is really good for healthy hair, skin, and nails.

It also aids weight loss because the good fats and protein keep you fuller for longer plus it’s delicious and this recipe won’t disappoint.

Serve with a crunchy green salad or something like my WARM RED PEPPER, SPINACH & COURGETTE SALAD.

INGREDIENTS

  • 2 whole trouts, gutted and cleaned
  • 1 bunch fresh coriander
  • 2 stalks lemongrass
  • 4 cloves garlic
  • 5cm piece ginger
  • 1 red chilli (optional)
  • 6 fresh, frozen or dried kaffir leaves
  • 4 limes
  • Olive oil

INSTRUCTIONS

  • Pre-heat BBQ so it’s hot or until coals turn white
  • Rinse the fish under cold water and pat dry
  • Twist the stalks off from the bunch of coriander
  • Place in a pestle and mortar
  • Keep the coriander leaves for the garnish
  • Chop lemongrass, add to mortar
  • Peel and slice ginger/garlic, add to mortar
  • Slice chilli, add to mortar
  • Add kaffir to mortar
  • Bash all these ingredients to release the flavours
  • Take a double sheet of newspaper. line with greaseproof paper
  • Have one sheet per trout
  • Slice 3 limes, place a line of the slices in middle of newspaper
  • Lay the fish on top
  • Stuff the cavity with half the herby mixture
  • Season with sea salt and drizzle with olive oil
  • Top with more lime slices and drizzle with more oil/salt
  • Wrap up the newspaper and tie with string
  • Dunk both parcels in a bucket of water
  • Soak for no more than 5 mins
  • BBQ the fish parcels uncovered for 30 mins until flesh firm
  • Remove the fish from the paper, drizzle with any juices
  • Top with coriander leaves
  • Serve with lime wedges

WARM RED PEPPER, SPINACH & COURGETTE SALAD

You know I’m a huge advocate of alkaline eating. This salad hits that spot, plus it’s nutrient dense and the mediterranean flavours are yummy too.

Red peppers, spinach, and courgettes are highly alkalising and are also jam-packed with vitamin C, A, manganese, folate, and potassium.

If you want to make the dish a bit more filling you can add some sweet potatoes, brown basmati rice or baby new potatoes.

Also another little pro tip for you …

If you’ve over indulged and/or had some naughty foods have a serving of LIQUID CHLOROPHYLL 15 mins before you eat. This will help flush out unwanted toxins that hold onto fat.

Ingredients

  • 1 red pepper
  • 450 g courgettes
  • 300 g fresh baby spinach
  • 350 g carrots
  • 150 ml extra virgin olive oil
  • Himalayan salt
  • Freshly ground pepper

Instructions

  • De-seed and slice the pepper
  • Cut the courgettes into thick batons
  • Wash/dry the spinach, place in a shallow serving dish
  • Peel the carrots and cut into slices
  • Place the olive oil into an oven proof dish over low heat
  • Add the carrots, peppers and season with salt and pepper
  • Cover the casserole dish
  • Cook for 30 mins until vegetables are tender
  • Add the courgettes, cook for another 10 mins
  • To serve add the veggies + juices over the spinach leaves

Tuck in and enjoy!