Wellbeing

Health and fitness tips to make the most of your sober month!

Simple Chia Pudding

By Karen McLean on

Chia puddings are a bowl packed full of Omega 3 fatty acids! I love the soothing gel-like texture of this pudding – it’s just so simple to make and so easy to eat! What I love about chia puddings is the many different ways it can be served! Layered with fresh fruit, granola, nuts, superseeds, berry compotes, fruit smoothies. The combinations are endless! This is also perfect served on its own for the little ones as it is very easy to swallow and is only slightly sweetened. This is a truly nutritious breakfast, which will give you a radiant glowing skin!

Ingredients

  • 3 tbsp chia seeds
  • 1 cup milk of choice (soy, almond, coconut milk etc)
  • 1 tsp sweetener of choice (raw agave syrup, maple syrup, honey)
  • tsp vanilla bean paste

Method

  1. Combine...
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Super Green Smoothie

By Karen McLean on

I give 110% into everything I do, whether it’s work, cooking, health, fitness, friends and family. I love to make the most of each and every day because we only get one chance! In order to give my best, I have to keep myself energized and ready for what lies in my day ahead. A typical morning for me includes going for a run around Burj Khalifa (tallest building in the WORLD!!) and then drinking a super green smoothie before going to work. I love going for a run in the mornings as it gives me that much needed extra energy boost for the day!

I always look forward to drinking my super green smoothie as it keeps me happy, both on the inside and out! Even the thought of green smoothies, makes me feel good. Start off with one handful of...

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Chicken Curry

By NHS Choices on

Preparation: 15 minutes.

Cooking: 45 minutes.

Ingredients:

  • Olive oil or vegetable oil (1 tbsp)
  • 1 large onion, chopped
  • 2 cloves of garlic, finely chopped
  • 1 large tomato, chopped
  • Tomato purée (1 tbsp)
  • 1 medium chilli, chopped
  • Chilli, coriander, cumin and turmeric powder ( tsp of each)
  • Chicken breast, chopped (250g/9oz)
  • Natural yoghurt (1 tbsp)
  • Black pepper to taste
  • Basmati rice (130g/4oz)
  • Cauliflower (160g/5oz)
  • 1 cube of ginger (10mm/ inch), finely chopped
  • Fresh coriander (1 tbsp)

Instructions

  1. Heat the oil in a large, non-stick saucepan or frying pan, and fry the onions until soft. Add the garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes. Then add two tablespoons of water and allow to reduce.
  2. ...
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Superfood Caramels

By The Fit Foodie on

These tasty caramels come totally guilt-free. Tahini is simply ground sesame seeds – full of healthy fats and nutrients to nourish your body. Throw in some metabolism-boosting coconut oil, low GI Sweetner, high antioxidant cacao powder and an awesome superfood powder, and really this could be medicine. Right? Baobab powder has a delicious caramelised pear flavour. It’s high in fibre, vitamin C, potassium (great for workout recovery), and acts as a natural prebiotic. If you can’t lay your hands on any, there’s some handy substitutions available in the Tips section below.

SERVES: 6

INGREDIENTS:

For the caramel

  • 1 tablespoon tahini (heaped)
  • tablespoon melted coconut oil
  • 1 tablespoon rice malt syrup
  • 1 tablespoon stevia (I use Natvia)
  • ...
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Apple & Walnut Quinoa Porridge

By The Fit Foodie on

Not sure what to do with that Quiona you picked up at the health-food store on a whim?

I certainly spent some time researching its uses! My most successful to date is this hot and tasty wheat-free breakfast that’s sure to keep you satisfied. Plus, quinoa is a rare source of ‘complete protein’ which means its great for your body and mind. Period.

Satisfying, hot and rich?! Who knew quinoa could sound so tempting!

SERVES: 2

INGREDIENTS:

  • cup uncooked quinoa, rinsed and drained
  • 1 cup filtered water
  • 1 cups unsweetened almond milk
  • grated apple (with skin)
  • 1 tablespoon chopped walnuts
  • cup raisins
  • 2 teaspoons lime zest (optional)
  • 1 teaspoon cinnamon
  • 2 teaspoons of Natvia (stevia) or natural sweetener of choice


METHOD:

  1. Combine the...
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Hearty Vegetable Soup

By NHS Choices on

Preparation: 15 minutes.

Cooking: 30 minutes.

Ingredients: (Serves 6)

  • Vegetable oil (0.5 tbsp)
  • 1 medium onion, sliced
  • 2 small carrots, peeled and sliced
  • 1 leek, sliced
  • 2 sticks of celery, sliced
  • 1 tin of chopped
  • tomatoes (400g/14oz)
  • Vegetable stock (1.75 pints)
  • Tomato puree (1.5 tbsp)
  • Green beans (80g/3oz)
  • Frozen peas (80g/3oz)
  • Dry pasta (50g/2oz)
  • Dried mixed herbs (1.5 tsp)
  • Black pepper

Instructions

  1. Heat the oil in a large pan. Add the onion, carrots, leeks and celery and fry until sizzling. Reduce the heat, cover and cook gently for 5 minutes, stirring if needed.
  2. Add the tomatoes, stock, tomato puree, beans and frozen peas. Raise the heat to the maximum to continue boiling.
  3. Add the pasta, herbs and pepper.
  4. Reduce the...
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Citrus Fizz

By Macmillan Cancer Support on

Serves 4.

Preparation: 1 hour 10 minutes.

Ingredients:

  • Unsweetened orange juice (560ml/20floz)
  • Lime juice cordial (140ml/5floz)
  • Caster sugar (28g/1oz)
  • Chopped mint (2 tbsp)
  • Soda water (about 420ml/15floz)
  • Mint leaves to garnish

Instructions

  1. Pour the orange juice and lime juice into a bowl or jug. Add the sugar and stir well to dissolve.
  2. Stir in the chopped mint and chill for one hour.
  3. Strain the liquid and dilute (to taste) with the soda water.
  4. Serve decorated with mint leaves.
  5. You may wish to add ice cubes for extra chilling.

Republished from Macmillan Cancer Support

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Karen McLean

By Wellbeing Writer on

Karen McLean is an Australian living in Dubai and is the creative mind, photographer and sneaky chef behind her blog, Secret Squirrel Food.

Her site and passion is all about making healthy food fun, inspiring and interesting! Apart from cooking and dining, Karen also loves fitness, dancing, having a good laugh, travelling, meeting new people and learning about different cultures.

Healthy food doesn't have to be BORING... let's make it FUN! Secret Squirrel Food is a collection of Karen’s recipes that celebrates the pleasures of eating simple, natural and wholesome food. She loves to experiment in the kitchen and to explore healthy alternatives to your not-so-healthy choices, so join her on this sneaky health food adventure! Secret...

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Ashleigh Brunner

By Wellbeing Writer on

APD and Owner of Body Fusion Nutrition & Dietetics

Ashleigh is a passionate and positive Dietitian as well as a qualified Exercise Professional. She is the proud owner of her own Dietetic business called Body Fusion in Sydney, Australia and still practices as a Personal Trainer.

In her clinic Ashleigh helps a wide variety of clients manage conditions such as diabetes, heart disease, polycystic ovarian syndrome, high cholesterol, high blood pressure, IBS, food sensitivities and eating disorders. She also sees a large proportion of weight loss clients.

Growing up an elite swimmer, Ashleigh had also always has a keen interest in Exercise and Sport’s Nutrition. She has had the opportunity to work with the Brisbane Roar & Gold Coast...

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