Daily healthy smoothie

This smoothie is a very healthy one. It may take some getting used to as it isn’t overly sweet. That being said, I love it. You can train your palate to love anything if you just give it a chance. This smoothie is high in fibre and the plant-based protein keeps me full for longer. 

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Serves: 1

Preparation time: 10 minutes

Ingredients:

1 frozen banana, peeled 

½ cup fresh or frozen blueberries 

5 strawberries fresh or frozen

1 handful baby spinach

1 tablespoon chia seeds 

1 serving plant-based protein powder

1 tablespoon almond butter 

1 tablespoon barley or wheatgrass (optional) 

1½ cups coconut water 

2 ice cubes 

Instructions:

Place all the ingredients into a blender, and blend until smooth.  

Hint: Use organic pea protein if you have a sensitive digestive system as it helps with digestion.

-Melissa

Fresh Sausage, Spinach and Tomato Bowl

*Serves 3

This is a great recipe because it is quick and easy to make. When you are looking for fresh ground pork, sausages are a great cheat. More often than not, they already have a great combination of herbs and spices mixed in. Visit your local butcher and explore the different free range options.

Ingredients:

• 1 cup brown rice
• coconut oil
• 300g salsiccia sausage
• 2 teaspoons dried oregano
• 2 teaspoons dried chili flakes
• 1 teaspoon dried coriander
• ½ red onion, finely chopped
• 150g rosa tomatoes halved
• 2 generous handfuls baby spinach
• olive oil to dress 

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Instructions:

Cook the brown rice as per packet instructions. Once it is ready and fluffy, set aside.

In a medium frying pan over a medium heat add the oregano, chili flakes, and coriander with a teaspoon of coconut oil. Fry for a minute to release all of the flavours. Add the onions and saute until soft. 

Slice the sausage open, discarding the skin, and add the meat to a frying pan over a medium heat. The sausage can sometimes have more or less fat, so adding oil to the frying pan is not always necessary. However, if you see that the sausage and pan is a bit dry, you can add a teaspoon of coconut oil. Fry until golden bowl, about five to ten minutes. 

Meanwhile, in a large salad bowl add the tomatoes and spinach. Add the rice and toss. Once the mince is ready its time to build your bowl starting with the salad and ending with the mince and a dash of olive oil. 

Food Tip:

My goal is for all meat eaters to become mindful of their choices. Do you know where your meat comes from? Visit your local butcher and discuss healthy free range meat. Most meat in supermarkets is no longer free range and is mass produced. Be a conscious consumer and make healthier choices by knowing where your food really comes from.

-Melissa