Orange & Almond Granola

Of all the granola recipes on this blog, this orange-infused granola might be my new favorite. Granted, I ;m on an orange kick right now (don ;t miss this orzo salad and this green salad).The combination of fresh orange zest, honey, cinnamon, toasted almonds, vanilla and golden raisins is undeniably divine. It reminds me of the flavors I encountered in my celebratory post-cookbook trip to Morocco this spring.On the solo leg of my trip, I remember spreading homemade orange jelly across pastries in the gorgeous riad where I was staying, feeling both spoiled and lonely. The sights and scents were too beautiful to keep to myself.This granola would be a fun and simple weekend project to make with your loved ones. It would also make a delicious gift for your friends, family or new neighbors. Enjoy it plain as a snack, or add milk or yogurt for a wholesome breakfast.While we ;re talking about granola, I have a tip for you. Don ;t over-bake your granola! Properly baked granola will still be a bit soft to the touch right out of the oven, but it will continue crisping up as it cools. If you wait until the granola is dark and crispy before pulling it out, your granola will be dry and taste more toasty than anything else. You ;ll lose the nuanced flavors of the spices, nuts and honey or maple syrup.Most of my other granolas are entirely naturally sweetened with honey or maple syrup. This one includes the usual natural sweetener, plus two tablespoons of regular sugar. Think of the sugar as sandpaper, if you will—you ;ll rub the orange zest into the sugar to extract maximum orange flavor. Then you ;ll stir the orange zest and sugar combination into the other ingredients for incredible orange-flavored granola.If you were just mixing orange zest into the other ingredients without first mixing it with sugar, you would need a lot more orange zest and you would end up with a lot more bald oranges! Give this trick a try with your other citrusy baked goods and you ;ll get more flavor out of them. 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p{margin-bottom:0!important;-webkit-margin-before:0;-webkit-margin-after:0}.tasty-recipes-print ul{font-size:14px!important}.tasty-recipes-print tasty-recipes-rating{font-size:14px!important}.tasty-recipes-print .tooltip{display:none}.tasty-recipes-print .tasty-recipe-nut:hover{color:#222}.tasty-recipes-print{font-family:Georgia,serif;line-height:1.6;font-size:14px!important}.tasty-recipes-print h3{font-size:16px!important}.tasty-recipes-print .tasty-recipes-details ul{color:#000;font-family:Georgia,serif}.tasty-recipes-print-view .tasty-recipes-print-button{float:left;display:block;padding:10px 10px 10px 5px;margin:20px 100% 5px 30px;font-family:’Playfair Display’,Georgia,serif}.tasty-recipes-print-view a.tasty-recipes-print-button::before{font-family:’cksocialfont’!important;content:”;margin-right:6px;text-transform:none}.tasty-recipes-print .tasty-recipes-ratings p{text-align:center;margin:2px 0 0 0;font-family:Georgia,serif;color:#000}Orange & Almond GranolaAuthor: Cookie and KatePrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutesYield: 8 cups 1xCategory: BreakfastMethod: BakedCuisine: Mediterranean★★★★★4.9 from 28 reviewsThis homemade granola is infused with amazing orange and honey flavors. It also features toasted almonds, cinnamon, vanilla and old-fashioned oats! This granola recipe makes a great breakfast or snack. Recipe yields about 8 cups. Scale 1x2x3x Ingredients2 teaspoons orange zest (from about 1 ½ oranges, preferably organic)2 tablespoons sugar4 cups old-fashioned rolled oats1 ½ cup raw almonds1 teaspoon fine sea salt (if you’re using standard table salt, scale back to ¾ teaspoon)1 teaspoon ground cinnamon½ cup extra-virgin olive oil or melted coconut oil½ cup honey or maple syrup1 tablespoon vanilla extract¾ cup raisins, preferably goldenInstructionsPreheat the oven to 350 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper.In a small bowl, combine the orange zest and sugar. Use your fingers to rub the zest into the sugar until it’s bright orange and very fragrant. This step will ensure that your granola is infused with orange flavor.In a large mixing bowl, combine the oats, almonds, salt, cinnamon and orange sugar. Stir to combine. Pour in the olive oil, honey and vanilla, and mix well.Pour the granola onto your prepared baking sheet. Spread the granola into an even layer. Bake for 19 to 23 minutes, stirring halfway, until the granola is turning lightly golden in color. The granola will crisp up as it cools.Let the granola cool before stirring in the raisins and breaking up the granola into chunks as necessary. Store the granola in an airtight container at room temperature for 1 to 2 weeks, or keep it in the freezer for longer shelf life.

Vegetarian Breakfast Burritos

These easy breakfast burritos are total lifesavers. You can make them for a crowd and enjoy a nice Mexican-themed brunch. Or you can freeze extra burritos for later. Enjoy your leftover burritos for quick breakfasts, lunches or dinners!I came up with this recipe after receiving several reader requests for vegetarian breakfast burritos. Each person described a life-changing breakfast burrito ordered at a favorite restaurant. No one mentioned the same restaurant, but all of the burritos had crispy potatoes, eggs, salsa and avocado in common.I actually discovered the breakfast burritos of my dreams far from Mexico, at Blackbird in Minneapolis and the Kimpton RiverPlace Hotel in Portland.Those burritos had all of the above features in common, plus they were smothered in salsa. They required a knife and fork, and holy smokes, were they good. I was almost too intimidated to attempt recreating those burritos, but I ;m excited to share my homemade version with you today.Breakfast Burrito IngredientsThese breakfast burritos feature scrambled eggs, cheddar cheese, crispy homemade hash browns, creamy pinto beans, green onion and cilantro, wrapped in a tortilla and smothered with salsa.There ;s something magically delicious about those flavors and textures combined in one burrito.Whether you ;re a vegetarian or not, you will love these breakfast burritos. Bonus? These burritos aren ;t so huge that you ;ll need a nap afterward.Please let me know how you like these make-ahead breakfast burritos in the comments! I love hearing from you.Looking for more Mexican-ish breakfast recipes? Don ;t miss these recipes on Cookie and Kate:Simple breakfast quesadillasBreakfast tostadasFresh huevos rancherosAustin-style migasChilaquiles verdes Print.tasty-recipes-image{float:right}.tasty-recipes-yield-scale{border:1px solid #979599;border-radius:2px;color:#979599;margin-left:3px;padding:0 4px;font-size:.7rem}.tasty-recipes-scale-container{float:right;padding:0 0 1rem}.tasty-recipes-scale-container .tasty-recipes-scale-label{text-transform:uppercase;font-size:.6rem;color:#979599}.tasty-recipes-scale-container button{background:transparent;border:1px solid #979599;border-radius:2px;color:#979599;margin-left:5px;padding:2px 4px}.tasty-recipes-scale-container button.tasty-recipes-scale-button-active{color:#353547;border-color:#353547}.tasty-recipes-scale-container 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MS’,Arial,sans-serif;font-size:18px;font-style:normal;font-weight:normal!important;padding-top:18px;line-height:1;display:inline-block;text-transform:uppercase}.tasty-recipe-instructions strong{font-style:italic}.tasty-recipe-nut{color:#222;margin-top:24px}.tasty-recipe-nut:hover{color:#31ab9d}.tasty-recipes-nutrition ul{text-align:left}.tasty-recipes-nutrition ul li{list-style-type:none;margin-left:0;width:45%;font-family:Georgia,serif}strong.tasty-recipes-label{font-weight:400}.nutrition-disclaimer{font-family:Georgia,serif;font-size:15px;font-style:italic;margin:0 0 40px}.tasty-recipes-nutrifox{margin-bottom:120px}.tasty-recipe-ingredients h4{font-family:Georgia,serif;font-size:16px;font-style:italic;font-weight:400;text-transform:none}.recipe-footer-intro{font-family:’Playfair Display’,Georgia,serif;font-weight:700;font-style:italic;font-size:18px;color:#222;line-height:1.6;padding-bottom:6px;margin-top:20px}.tasty-recipes-notes p{margin-bottom:0!important;-webkit-margin-before:0;-webkit-margin-after:0}.tasty-recipes-print ul{font-size:14px!important}.tasty-recipes-print tasty-recipes-rating{font-size:14px!important}.tasty-recipes-print .tooltip{display:none}.tasty-recipes-print .tasty-recipe-nut:hover{color:#222}.tasty-recipes-print{font-family:Georgia,serif;line-height:1.6;font-size:14px!important}.tasty-recipes-print h3{font-size:16px!important}.tasty-recipes-print .tasty-recipes-details ul{color:#000;font-family:Georgia,serif}.tasty-recipes-print-view .tasty-recipes-print-button{float:left;display:block;padding:10px 10px 10px 5px;margin:20px 100% 5px 30px;font-family:’Playfair Display’,Georgia,serif}.tasty-recipes-print-view a.tasty-recipes-print-button::before{font-family:’cksocialfont’!important;content:”;margin-right:6px;text-transform:none}.tasty-recipes-print .tasty-recipes-ratings p{text-align:center;margin:2px 0 0 0;font-family:Georgia,serif;color:#000}Vegetarian Breakfast BurritosAuthor: Cookie and KatePrep Time: 25 minutesCook Time: 20 minutesTotal Time: 45 minutesYield: 6 burritos 1xCategory: BreakfastCuisine: Mexican★★★★★4.8 from 18 reviewsThese amazing vegetarian breakfast burritos are stuffed with scrambled eggs and beans, easy homemade hash browns and fresh herbs. Enjoy them now and freeze the extra burritos for quick meals later. Recipe yields 6 breakfast burritos. Scale 1x2x3x IngredientsSix 8” whole grain tortillas1 full batch homemade hash browns6 large eggs1 cup cooked pinto beans or black beans (I used canned beans, rinsed and drained)¼ teaspoon saltSeveral dashes of hot sauce, such as Cholula1 tablespoon unsalted butter⅔ cup (packed) shredded sharp cheddar cheese½ cup chopped cilantro, divided½ cup chopped green onion (mostly green parts), divided6 tablespoons of your favorite salsa, plus extra for serving1 large avocado, diced (optional, if you’re serving the burritos right away)InstructionsTo prepare the eggs: Crack the eggs into a medium bowl and whisk them with a fork until the mixture is pale yellow. Stir in the beans and season with the salt and hot sauce.To cook the eggs: Melt the butter in a medium-sized skillet (either well-seasoned cast iron or nonstick) over medium heat. Pour in the egg mixture and cook, stirring often, until the eggs are just set, about 2 to 4 minutes. Stir in the cheese and transfer the mixture to a bowl. Then stir in the cilantro and green onion (if you’re serving the burritos right away, reserve a small amount of each for garnish).To make sure the tortillas are nice and pliable, quickly run each tortilla under running water (trust me). Warm the tortillas briefly in the microwave (about 10 to 20 seconds) or in a skillet.Working with one tortilla at a time, spread about ⅓ cup hash browns on a tortilla about one-third from the edge. Drizzle 1 tablespoon salsa on top of the hash browns. Top with about ⅓ cup scrambled eggs. (You can eyeball the amounts of hash browns and scrambled eggs; just try to divide them evenly between the tortillas.)Roll up the burrito by first folding the tortilla over from the bottom to partially cover the contents, then fold in the two sides. Finish rolling and put the burrito seam side down on a plate. Repeat with the remaining burritos.If you’re serving the burritos right away: You can halve the burritos like I did, or serve them whole. Warm some extra salsa in the microwave or on the stove, then pour it over the burritos. Top with diced avocado (if using) and the reserved cilantro and green onion. Serve immediately, with a knife and a fork.If you’re freezing the burritos for later: Let the burritos cool to room temperature, then wrap each burrito in plastic wrap. Transfer the wrapped burritos to a freezer-safe bag and squeeze out the air before sealing. Store the burritos in the freezer. For best flavor, consume your burritos within 3 to 6 months.To defrost frozen burritos, unwrap the plastic wrap and then wrap the burrito in a damp paper towel. Microwave about 2 to 3 minutes, until warmed throughout. I like to serve mine with some extra salsa.

Easy Gluten Free Oat Waffles

I’m pretty particular about my waffles. I want light, whole grain, crisp-on-the-outside, fluffy-on-the-inside, Belgian-with-deep-pockets, quintessential WAFFLES. No soggy waffles allowed! Bonus points if they freeze well so I can pop them in the toaster like Eggo’s.These waffles meet all of the aforementioned qualifications. After tweaking five batches of these waffles, I can confirm that oat flour waffles are the waffles I’ve been searching for all along. Oat waffles are the waffles of my dreams.Best of all, these waffles are gluten free! That means that I can share them with all of my friends.This gluten-free waffle recipe is so simple that I have it memorized. It only requires one flour—oat flour—which is the easiest flour to make at home. Just toss some old-fashioned or quick-cooking oats in your blender or food processor and blend until they are a fine flour.The secret to these waffles’ success is letting the batter rest for 10 minutes while your waffle iron heats up. The resting time gives the oat flour time to soak up some of the moisture, so you get crisp, fluffy waffles when it’s go time. I learned this trick with my banana oat pancakes, a recipe that has quite a few fans.If you, like me, have been disappointed by other gluten-free waffle recipes in the past (or waffle recipes in general, really), please give these a try! They ;re just right. Please let me know how they turn out in the comments.I love these waffles so much that I included this recipe in my cookbook. I ;m re-sharing the recipe today with better photos in case this recipe has slipped by you over the years.You can also make flavored versions of these waffles—check out my gluten-free banana oat waffles and gluten-free pumpkin oat waffles.If you don ;t have a waffle iron at home, you can make oat pancakes in a regular skillet. Check out my blueberry oat pancakes, banana oat pancakes, pumpkin pancakes and caramelized peach oat pancakes. 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p{margin-bottom:0!important;-webkit-margin-before:0;-webkit-margin-after:0}.tasty-recipes-print ul{font-size:14px!important}.tasty-recipes-print tasty-recipes-rating{font-size:14px!important}.tasty-recipes-print .tooltip{display:none}.tasty-recipes-print .tasty-recipe-nut:hover{color:#222}.tasty-recipes-print{font-family:Georgia,serif;line-height:1.6;font-size:14px!important}.tasty-recipes-print h3{font-size:16px!important}.tasty-recipes-print .tasty-recipes-details ul{color:#000;font-family:Georgia,serif}.tasty-recipes-print-view .tasty-recipes-print-button{float:left;display:block;padding:10px 10px 10px 5px;margin:20px 100% 5px 30px;font-family:’Playfair Display’,Georgia,serif}.tasty-recipes-print-view a.tasty-recipes-print-button::before{font-family:’cksocialfont’!important;content:”;margin-right:6px;text-transform:none}.tasty-recipes-print .tasty-recipes-ratings p{text-align:center;margin:2px 0 0 0;font-family:Georgia,serif;color:#000}Easy Gluten Free Oat WafflesAuthor: Cookie and KatePrep Time: 15 minsCook Time: 10 minsTotal Time: 25 minutesYield: 6 Belgian-style waffles 1xCategory: BreakfastMethod: By handCuisine: Gluten free★★★★★4.8 from 194 reviewsThese light, crispy-on-the-outside, fluffy-on-the-inside, gluten-free waffles are my favorite waffles! They ;re heart healthy, too. This waffle recipe requires just one flour, oat flour, which you can easily make yourself (see note). Recipe yields 3 to 4 round, 7-inch Belgian waffles, or 6 small, square Belgian waffles (the size shown here). Scale 1x2x3x Ingredients1 ½ cups (128 grams) oat flour*, certified gluten-free if necessary2 teaspoons baking powder½ teaspoon saltPinch of cinnamon, optional¾ cup room temperature milk of choice (light coconut milk, nut milk, cow ;s milk)¼ cup + 1 tablespoon melted coconut oil or 5 tablespoons unsalted butter, melted2 large eggs2 tablespoons maple syrup1 teaspoon vanilla extractInstructionsIn a mixing bowl, whisk together the dry ingredients: oat flour, baking powder, salt and cinnamon. In another bowl, whisk together the wet ingredients: milk, melted coconut oil or butter, eggs, maple syrup and vanilla extract. (If your coconut oil solidifies on contact with cold ingredients, gently heat the wet mixture in the microwave in ten seconds intervals, until it melts again.)Pour the wet ingredients into the dry ingredients. Stir with a big spoon until just combined (the batter will still be a little lumpy). Let the batter rest for 10 minutes so the oat flour has time to soak up some of the moisture. Plug in your waffle iron to preheat now (if your waffle iron has a temperature/browning dial, set it to medium-high).Once 10 minutes is up, give the batter one more swirl with your spoon. Pour batter onto the heated waffle iron, enough to cover the center and most of the central surface area, and close the lid. Once the waffle is deeply golden and crisp, transfer it to a cooling rack or baking sheet. Don ;t stack your waffles on top of each other, or they ;ll lose crispness. If desired, keep your waffles warm by placing them in a 200 degree oven until you ;re ready to serve.Repeat with remaining batter. Serve waffles with maple syrup and nut butter, or any other toppings that sound good!

Tropical Acai Bowl

Are you craving sunshine and warm days like I am? Let ;s divert our eyes from the cloudy weather and focus on these vibrant, refreshing açaí bowls instead. They ;re like a tropical vacation in a bowl, minus the jet lag and sand in your pants. You can enjoy them in the morning before work!I ;ve been curious about açaí bowls for a while now, after seeing them pop up on my friends ; vacation feeds from trips to Southern California and Hawaii. Like always, I researched acai bowls to the end of the internet and played with my own acai bowl recipe until it was just right.Since acai grows in the Amazon, it seemed natural to blend acai with tropical fruits. These smoothie bowls are simply and naturally sweetened with frozen banana, mango and pineapple. If you ;ve been looking for a fun way to eat more fruit, this is it.These vegan acai smoothie bowls are cold, creamy and almost sorbet-like in texture. In fact, the smoothie portion is so delightful that you could serve it as a light after-dinner treat. Or, load it up with crunchy granola, nuts or seeds, and fresh fruit, and you ;ll have a nutritious and satisfying breakfast.Bonus? Unlike most smoothies, this one keeps well in the refrigerator for several days.What the heck is acai?First of all, here ;s how to pronounce acai. Secondly, acai fruit grows on acai palm trees, mostly in Brazil, along the Amazon river. The fruit looks like deeply purple (nearly black) blueberries, about the size of grapes. You can see them here.Acai “berries,” as they are called, are actually stone fruit like mangoes. Most of the inside is taken up by the hard seed, with a thin layer of edible fruit around it. The berries don ;t travel well, so the fruit is mashed and frozen.Acai consumption was mostly limited to the Amazon region until the 1970s, when it spread to northern Brazilian cities. It became popular as an energy food in the jujitsu and volleyball circles, and by the 1990s, acai bowls (açaí na tigela) and acai bars were all over Brazil. Learn more here.What does acai taste like?Acai is one of few fruits that are naturally sugar free, which means that it doesn ;t taste like a regular fruit. In fact, I don ;t think you ;d want to eat it on its own.Acai tastes very earthy and sort of tannic to me, almost like a blackberry that ;s not very sweet. Sambazon describes the taste as, “a little like exotic mixed berry meets a hint of cacao.”To balance the acai flavor, I blended acai packets with frozen banana, pineapple and mango. Those frozen fruits make this smoothie delightfully creamy and sweet (although not overtly sweet). No additional sweetener or dairy products required!Why would I want to eat acai?Acai berries contain lots of antioxidants, as well as other nutrients, fiber and healthy monounsaturated fats (including omega-3, omega-6 and omega-9). The Mayo Clinic says that acai berries may have more antioxidants than cranberries, blueberries and strawberries.I tend to be skeptical of “superfoods” that come from far-away places, since many inexpensive grocery store items are rockstars already—such as cabbage, broccoli, wild blueberries and beans. So please don ;t feel like you “need” to eat acai to be healthy. These smoothie bowls are just a fun way to explore an exotic fruit.Where can I buy acai?You can buy acai pulp in single-serving packets in the frozen fruit section at health food stores and Trader Joe ;s. Make sure to buy the unsweetened kind. Sambazon is one of the biggest brands and they have sustainable harvesting in place—especially important since we ;re dealing with a product of the Amazon.If you can ;t find acai or don ;t care to buy it, I have lots of other smoothie recipes for you. This green mango smoothie would be great in bowl form! 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p{margin-bottom:0!important;-webkit-margin-before:0;-webkit-margin-after:0}.tasty-recipes-print ul{font-size:14px!important}.tasty-recipes-print tasty-recipes-rating{font-size:14px!important}.tasty-recipes-print .tooltip{display:none}.tasty-recipes-print .tasty-recipe-nut:hover{color:#222}.tasty-recipes-print{font-family:Georgia,serif;line-height:1.6;font-size:14px!important}.tasty-recipes-print h3{font-size:16px!important}.tasty-recipes-print .tasty-recipes-details ul{color:#000;font-family:Georgia,serif}.tasty-recipes-print-view .tasty-recipes-print-button{float:left;display:block;padding:10px 10px 10px 5px;margin:20px 100% 5px 30px;font-family:’Playfair Display’,Georgia,serif}.tasty-recipes-print-view a.tasty-recipes-print-button::before{font-family:’cksocialfont’!important;content:”;margin-right:6px;text-transform:none}.tasty-recipes-print .tasty-recipes-ratings p{text-align:center;margin:2px 0 0 0;font-family:Georgia,serif;color:#000}Tropical Acai BowlAuthor: Cookie and KatePrep Time: 10 minutesCook Time: 0 minutesTotal Time: 10 minutesYield: 2 smoothie bowls 1xCategory: BreakfastMethod: BlendedCuisine: Brazilian★★★★★4.5 from 2 reviewsMake your own creamy acai bowls at home! This acai bowl recipe is the best. You ;ll need frozen fruit and acai packets, and fresh fruits, nuts or seeds for toppings. Acai bowls are easy, delicious and nutritious. Recipe yields 4 cups, enough for 2 large servings or 4 small. Scale 1x2x3x Ingredients1 ½ cups frozen mango chunks1 cup frozen pineapple chunks1 cup frozen banana chunks (freeze ripe bananas in ½″-thick slices)Two packets (3.5 ounces or 100 grams each) frozen unsweetened açai berry purée1 cup ice cold water, more if necessary1 to 2 tablespoons lime juice, to tasteRecommended garnishes: coconut granola, shredded unsweetened coconut, chopped nuts, chia seeds, sliced fresh banana or kiwi or other tropical fruitsInstructionsIn a blender, combine the frozen mango, pineapple and banana. Run the açaí packets under warm water for about 10 seconds to let them thaw a bit, then cut them open and pour the açaí pulp into the blender.Pour in the cold water, securely fasten the lid, and start blending on the lowest speed until you can gain traction, increasing to high speed as it becomes available. If necessary, pause the blender to scrape down the sides, and add ¼ cup to ½ cup more water if it just won’t blend. (I used the tamper provided with my Vitamix and didn’t need to add any more liquid.)Add 1 to 2 tablespoons lime juice, to taste, and blend briefly to combine. Pour the smoothie into bowls and top with garnishes of your choice. Serve immediately, or cover and refrigerate for up to 3 days.

THE BENEFITS OF DRINKING WATER !!!

It’s almost 35 degrees out – uncomfortable & sweaty, but I’m not complaining; it serves as a great reminder of just how important it is to stay hydrated especially in heat like this. I normally drink about 2 litres of water a day (we lose 2.5 litres during the average day, regain 1 litre through food, and the remaining 1.5 litres is supposed to be your drinking water… but I like to build in some extra!). In these pictures shot in Saint Tropez, en-route to Pamplonne, it’s more like 3-4 litres a day – I literally got through 8 of these 50cl bottles in the 24 hours. Water must be the most important ingredient we can give our bodies, which are 60% water anyway – it’s critically involved in pretty much every bodily function we humans are capable of. It improves overall well-being and quality of life in so many ways and will certainly improve your ability to achieve your training goals.

Click MORE below to read my 8 reasons for staying optimally hydrated, and a couple of tips to spice up the bland taste

WHY DRINK WATER ???

1) TRAIN HARDER – Water facilitates the delivery of oxygen to muscles and helps the body perform physical activity more efficiently. Essentially, the more water inside the muscle cells, the better they function, more readily increasing in strength, size and capacity. Just as the giant redwood trees needs water to grow tall & stay strong, so do we!
2) TRIM DOWN – when the body is dehydrated it will hold on to fluid, causing bloating and weight gain. It retains extra water from cells – including fat cells – to make up for the fact that it’s lacking water. With less water in fat cells, there is commensurately less mobilisation for energy!
3) WAKE UP & CLEAR YOUR HEAD – suffering from low energy-levels, headaches and hunger can all be signs that you’re not drinking enough water. So instead of popping another paracetamol or mistaking thirst for hunger (leading to overeating), try drinking a glass of water, as it’s a natural appetite suppressant.
4) COFFEE, ALCOHOL & SALT – Ever felt monstrously bloated after a heavy night out? Alcohol (along with coffee, tea and “popular colas”) all act as ‘diuretics’, forcing water out of the body, leading to dehydration. Too much sodium also contributes to both dehydration and fluid retention. Yet another reason we should always read the food labels, and eat fresh, clean food without funky additives!
5) CHARGE YOUR METABOLISM – The kidneys remove toxins but in a dehydrated body, their function is inefficient and the liver has to work in overdrive-mode. The liver metabolises fat, and if it can’t do this effectively enough, it can lead to weight gain. Essentially, it slows down your organs and the whole system becomes sluggish & inefficient.
6) PURIFY THE BLOOD – c. 90% of your blood is comprised of water. Not having enough water present in the system can cause the body to steal some from your blood instead. This in turn can cause small vessels to close, thickening the blood and leaving it more prone to clot as it’s more difficult to pump it around the body. The problem here? High cholesterol, heart disease and hypertension. Bad.
7) SOAK IT UP – Water absorbs different nutrients in food & transports them through the digestive system, leaving the nutrients better and more readily absorbed by the body.
8) LOOSEN UP – It keeps your mouth and eyes moist as well as lubricating joints and muscles decreasing the risk of cramps and sprains, so you can lift heavier, just a bit easier

SPICE UP YOUR WATER !

It’s a must! No excuses – BUT here are some of my favourite tricks to help ease the monotony of drinking more!
– Water with cucumber.
– Water with strawberries & lime.
– Water with lemon
– Water with orange slices
– Water with blueberries & rasberries
– Water with ginger
– Water with fresh mint leaves

Wearing: Top from Zara, White jean shorts from Hennes, Louis Vuitton Neverfull bag, white espadrilles.

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MY PICNIC POWER-SALAD !!!

In a rare turn of fate, London is experiencing a very long summer (6 days in a row). To celebrate this unlikely occurrence, it was high time for a little picnic in the park, and for the occasion I decided to make my nutritious ‘Quinoa, Rainbow Trout & Pomegranite salad‘ which I think was a smash hit given the empty plates! The salad is pretty straight forward to make and only takes c. 30 minutes to make from start to finish, (or c .15 minutes excluding the time it takes for the quinoa to cook and fish to bake) and serves a sociable party of 6. All-in, 100g of the salad provides c. 31g of high quality protein, and c. 280 healthy calories. I often use Quinoa in my recipes, as it tastes just a good cold in a salad as a it does steaming hot with Tuna. It’s a super-seed which provides all 9 essential amino acids (making it a complete protein). Along with the fish and beans / pulses, this dish makes for a protein rich salad packed with vitamins and minerals as well as slow releasing carb-energy. The Pomegranate may seem a bit “out-there” but I personally love the surprising texture and sweetness it adds to the dish – super summery!

Click MORE to learn extra about my choice of ingredients and get the ‘how to’… Faya

1) Pomegranate
Pomegranates are pretty versatile and can be eaten solo as a healthy refreshing snack, drunk as a juice or in this case as part of my salad. They’re rammed full of antioxidants which help buffer the effects of free radical damage to cells caused by oxidation – always favourable. They are a great source Dietary Fibre (4g per 100 grams) & also contain good amounts of Folate to promote cell repair and maintenance. As ever, they’re also a cracking source of Vitamin C for an immune boost, and Vitamin K for healthy circulatory function. Did I mention they taste sweet and crunchy too?

2) Rainbow Trout
Rainbow trout is low in fat (6g per 100g, saturated fat 2g per 100g) and an excellent source of lean protein (23gram per 100grams). It is also a good source of Niacin, Vitamin B6, Phosphorus and Selenium, and a very good source of Vitamin B12. Most of all though, it has a fabulous, chewy texture and savoury flavouring, both of which complement the sweet edge of the pomegranate.

Salad Ingredients
1 x 250g Tin of Chickpeas
1 x 150g Tin of Kidney beans
1 x red pepper
A clutch of Fresh basil leaves
1 x large pomegranate
1 x 150g Tin of Sweetcorn
1 x stalk of celery
c. 10 x baby plum tomatoes

How to:
1. Rinse vegetables
2. Chop
3. throw them all in the bowl & mix together – engage your core ?

Rainbow Trout
2 x fillets of Cleaned Trout
2 x tbsp of olive oil
2 x lemons
Salt & Pepper

How to:
1. Place the trout on a large piece of foil. Make a few incisions in the trout skin to help promote flavour absorbtion.
2. Wrap the foil around the fish to make a parcel.
3. Bake in a preheated oven at 180° C for 15-20 minutes.

Mix together, and just enjoy! Yum!!!

 

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EAT FAT TO GET LEAN ?!?!

In this post I’ve attempted my very first YouTube video recipe! It’s on a healthy avocado snack-ette, the perfect dip for entertaining!

Avocado is packed with healthy fats and a good amount of dietary fiber too (27g per 100g). I often overhear someone at the gym discussing a wacky diet they’re trying out, whether it’s juicing for weeks, not eating for two days, or a trusty online purchase which ‘guarantees’ you’ll ‘lose over a stone in less than 4 weeks’… Often these ‘diets’ involve cutting out an entire food group, and any plan that claims this is a good idea sets alarm bells ringing for me! Often the food group they’ll cut is the much-demonised ‘fat’. Good fats work wonders for your skin, hair, training results and general well being. You don’t need to skip fat to lose weight – the body needs them for a range of functions;

1) Benefits of Fat:
– Growth, repair, and development of tissue, including muscle cells.
– Allows the body to absorb fat-soluble vitamins, and without fats in the diet, you can become deficient in these (vits A,D,E,K)
– Provides energy, (1 gram of fat will provide 9 calories of energy)
– Cushions organs and insulates nerve cells
– Facilitates your body’s thermoregulation (temperature control)

2) Which types are good / bad?
– ‘Trans fatty acids’ (aka ‘trans fats’) are ones to avoid. They are not natural, but rather, are artificially produced through a process called ‘hydrogenation’, of converting liquid fat to solid fat. They’re often found in margarines, cakes, biscuits and junk food in general, and are proven to increase your risk of coronary heart disease.
– ‘Saturated fats’ can be found in animal produce – butter, cream, eggs, meat etc. They’re a good fat, however too much saturated fat can affect the body’s blood cholesterol levels, which over time can fur the arteries, leading to coronary heart disease. Once that happens, there’s little that can be done to reverse the effects, so it’s best to moderate saturated fat intake where possible.
– ‘Monounsaturated fat’ is a “good fat.” It can be found in olive oil, nuts, avocado and some seeds. It can lower your blood cholesterol and decrease your risk of heart disease.
– ‘Polyunsaturated fat’ is another good fat, and mainly derives from plants, vegetable oil, nuts and oily fish.
– ‘Essential Fatty Acids’, are ‘awesome fats’, being comprised of such health buzz-words as ‘Omega 3’ (found in foods like wild salmon, edamame, walnuts and flax seed), and ‘Omega 6’ (found in vegetable oil, black beans and wild rice).

With that in mind, watch this video to make my recipe Guacamole, with metabolism-boosting chilli, healthy avocado monounsaturated fats (+ omega 3 & 6), and vitamin C / antioxidant properties of Celery!

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SKIPPING – NOT JUST FOR GIRLS !!!

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WHY TO SKIP? Skipping (or ‘jump rope’ in America) is a fantastic way to get fit! 20 minutes of intense skipping can burn 4-500 calories, not to mention the thermogenic after-effects that keep you burning calories all day! Walk into a boxing gym and it’s almost certain that all the boxers there skip – it’s not just for girls! It improves footwork, speed, coordination, stamina, agility, and it strengthens the muscles in your legs as well as your abdominal, back, chest, arms and shoulders muscles. Also it’s relatively low impact on the joints, yet high intensity, which gives a fabulous cardio workout that’s less dangerous and surely less strenuous than running.

HOW TO SKIP?  Beginners, have patience. Skipping is not something you learn the first time so don’t give up in frustration after 5 minutes – stick with it!  If you’re new to skipping, view it as a skill to learn before using it as a tool for conditioning. Once you have learned the skill you can start using it as a full-on workout! I suggest kicking off with frequent ’20-second-then-10-second-break’ skip sessions and extend the duration from there. It helps to practice in front of a mirror, viewed front and side-on. Start with the rope behind you, arms relaxed at your sides and rope on the ground. Use your wrist to turn the rope, keeping the rest of your arms as motionless as possible. As the rope approaches your feet jump lightly (from your toes) over the rope. Stay on the balls of your feet when you jump. Keep your knees slightly bent all along. It’ll feel unnatural at the start, but with a little practise, the technique will come!

WHERE TO SKIP? I recommend a shock absorbing surface – a sprung wooden floor, a gym mat, an outdoor track, or a tennis court. Theses surfaces are kinder to your ankles and feet.

WHAT ROPE TO GET? You’re spoilt for choice! Popular ropes include the speed rope, the digital rope and weighted rope. (Whatever you get make sure the length is correct. The way to measure it is to stand in the middle of the rope, & the handles should come up to your waist, lower ribs – if it reaches your shoulders it’s too long.)

a) The Speed rope: As the name suggests it’s lightweight and great for speed, great for warm ups, it’s cheap, light to carry around, but can make it harder for advanced foot work as it’s unweighted.
b) The digital rope: Through the magic of technology, it enables you to estimate the distance, revolutions of the rope and the amount of calories burnt. It’s similar to the speed rope in the way it’s so light, & therefore harder to do advanced foot work.
c) The weighted Rope:  Weighted handles are great for wrist, forearm and triceps strength.
d) Personal Favourite? I recommend the Nike weighted jump rope – it’s a bit heavier than most speed ropes & it’s great for more complicated foot work. It’s slightly more expensive, but worth the investment I think!

Good luck!

HIIT ME AGAIN !!!

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What a stunning day it was in sunny London – to celebrate it, I did a high intensity interval training (HIIT) session this morning in lovely Primrose Hill, which almost killed me! This workout is not for the faint-of-heart (literally). It involves alternating between intense bursts of activity and relatively relaxed action – the constant motion keeps your heart rate elevated. You set the level, but the main point is that you push into the anaerobic zone. Listen to your body; if you haven’t trained for a while you may find that your interval training may be alternating between power walking and jogging. Others will sprint and run. Finding your level and then slightly exceeding it is the whole point of HIIT for me.

Why HIIT?
If you’re bored of endlessly running on a treadmill HIIT is for you! 15 minutes is all you need – it’s time efficient, burns more calories in a shorter amount of time, maintains muscle whilst toasting fat, and it stimulates the production of human growth hormone (HGH) which increases calorie burn even further! You don’t even need a gym membership because it can literally be done anywhere and doesn’t require any equipment. Finally if you’re looking for a challenge this heart-healthy session will push you into the dreaded anaerobic zone leaving you huffing and puffing (probably not for more!).

My Workout:
I did a sprint up the (steep) hill followed by a super light jog back down the hill. I did 8 rounds which took c 15min. That was c. 30 sec up the hill, and then 60sec down the hill. The last bit of the hill getting up is definitely the worst!! I would love to hear what you guys think about in those seconds when all you want to do is give up. For me, it’s cupcakes!

Motivation?
One thing that really gets me going is listening to awesome music. I’m really loving Disclosure at the moment especially the songs “What’s in your head“, “Running” and “Latch“.

Wearing?
Check out this extremely fluorescent H&M pink top I’m wearing. I think it’s quite fun, great value and plus when else can you get away with wearing Barbie pink ?! Also, H&M running tights looks fitted, feel comfortable and breathable, and won’t break the bank too!