Discovered this company when I was researching superfoods. She asks you to check her out with your doctor. I did and he recommended her.
Got a small selection of supermarket superfoods to begin my journey and have been pleasantly surprised. They are actually pretty normal, but also delicious.
The healthy chef shows you how to make a smoothie without the fuss of constantly washing up a blender, this is what drew me in.
the smoothies without a blender
HOW TO MAKE A GREAT SMOOTHIE WITHOUT A BLENDER!
by healthy chef
NO TIME TO BLEND ? If you’re busy and pressed for time, a blender-free smoothie can often come in handy. At any time of day, you can quickly whip up a nutrient rich shake that’s loaded with protein, antioxidants and fibre to support your health and wellbeing and get you through your day.
This post is due to the many emails we receive at Healthy Chef HQ, and while we absolutely love blended smoothies, there are those occasions where you find yourself without a blender, such as being on holiday, travelling, sporting events, or working long hours in an office that doesn’t have a good kitchen set up.
A good blender-free smoothie needs considered ingredients to make it successful.
First up, you need ice to keep your smoothie cool and refreshing. Then pour over your favourite milk or coconut water – I like to use almond milk as it gives me the creaminess I’m looking for. A good smoothie needs protein, so I always add a spoon or 2 of my protein powder. 1 or 2 spoonfuls provides your body with the essential amino acids needed for recovery, a can help you feel more satiated. So ice, liquid and protein are the 3 main basic ingredients and I often enhance mine with additional whole foods and superfoods such as chia, flaxseed, smashed berries, organic cocoa, matcha and other superfood powders that energise you and make your feel great. Don’t forget all these ingredients need to go into a blender bottle – the prefect health accessory to provide you with the ultimate drinking experience.
Here are my top 6 quick and nourishing smoothie recipes that are ready to drink in 15 seconds flat
1 – BODY SHAPING SMOOTHIE
The perfect shake to kick-start your morning after a workout! Loaded with protein and cold pressed nutrients that will help nourish your body and burn body fat. A little smashed banana can also be added for chromium and extra creaminess and boosters such as matcha can increase fat burning. This type of smoothie will boost metabolism, nourish lean muscle and keep you energized all morning. As a mid afternoon snack, I combine 1 serve of protein with 1-½ cups of coconut water or water then shake in a blender bottle. This will help curb appetite and stop you reaching for the cookie jar when you feel like something sweet.
a handful of ice
1 ½ cups coconut water
2 tablespoons Protein Powder
¼ cup smashed raspberries or strawberries
1/2 ripe smashed banana
1 tablespoon Organic Superfood
1 teaspoon chia seed
Combine ingredients into your blender bottle
Shake well for 15 seconds
Enjoy icy cold
2 – SPORTS PERFORMANCE
The best time to consume protein is immediately after exercise. This is when blood flow to the exercised muscles is high and the muscle is especially receptive to nutrients. A blender-free shake can boost performance, reduce fatigue and improve exercise performance. This shake is high in protein and essential minerals including magnesium and potassium that is essential for muscle, nerve function and recovery.
1 handful of ice
2 cups coconut water or almond milk
2 tablespoons Protein Powder
1/2 teaspoon organic matcha
1 smashed banana
1 teaspoons tahini
Pinch of cinnamon
Combine ingredients into your blender bottle.
Shake well for 15 seconds
Enjoy icy cold
3 – WELLBEING
This shake is bursting with antioxidants and powerful super foods. Rich in minerals including magnesium, iron, copper, manganese, riboflavin and essential micronutrients for health, energy and vitality. Vanilla and cinnamon help relax the nervous system and may reduce inflammation.
1 handful ice
1 ½ cups almond or cashew milk
2 tablespoons protein powder
1 tablespoon Naked Chocolat or cacao
pinch of cinnamon
1/4 teaspoon vanilla
Combine ingredients into your blender bottle
Shake well for 15 seconds
Enjoy icy cold
4 – GREEN
This shake is loaded with nutritionally dense greens to support healthy digestion. The addition of Everyday Greens, provides chlorophyll, beta carotene, vitamin C, B complex vitamins, amino acids, calcium, potassium and magnesium.
1 handful ice
1 ½ cups coconut water or cold almond milk
2 tablespoons protein powder
½ teaspoon Everyday Greens
½ teaspoon Organic Matcha
Combine ingredients into your blender bottle
Shake well for 15 seconds
Enjoy icy cold
5 – IMMUNE BOOSTING
This shake provides a boost of antioxidants from pure whole foods that are quickly absorbed by the body – especially good when your immune system is compromised. Research studies have shown that a deficiency of high-quality protein can result in depletion of immune cells, the inability of the body to make antibodies, and other immune-related problems.
1 handful ice
1 cup freshly squeezed orange juice
1 cup cold water
2 tablespoons protein powder
1 teaspoon Immune Support
1 tablespoon chia seed
Combine ingredients into your blender bottle
Shake well for 15 seconds
Enjoy icy cold
6 – BEAUTY
Good skin starts from within and every meal is an opportunity to nourish yourself and your skin. This shake is rich in antioxidants that give your skin radiance and glow. Collagen is the key nutrient for ageless, beautiful skin. Your skin, hair and nails are made up of collagen, so it’s important to include it in your diet. The Healthy Chef Beauty Tea is a delicious antioxidant packed addition to this smoothie as a replacement for the milk or coconut water. The luxurious infusion of superfoods and antioxidants, Pomegranate, Rosehip, Blueberry and Elderberry, hydrate and nourish the skin, while Hibiscus helps combat stress, known to accelerate ageing. Brew it the night before so it’s lovely and chilled.
1 handful ice
1 ½ cups iced Beauty Tea
1/4 cup smashed raspberries
2 tablespoons protein powder
1 tablespoon Beauty Collagen
2 tablespoons natural yoghurt (your choice coconut or dairy)
Combine ingredients into your blender bottle
Shake well for 15 seconds
Enjoy icy cold
by healthy chef
Then I found this recipe, which not only looks good, but the superfoods are all natural ingredients.
SPINACH + RICOTTA TART
What’s great about it
This recipe is featured in my 80/20 Diet book and it’s basically a throw-it-all all in the food processor style of tart that practically makes itself. Leafy greens such as spinach are a great source of vitamins, minerals and fiber. The darker the leaves the more nutrients it contains. Ricotta is a good source of protein, which encourages muscle growth and repair. Protein also stimulates the production of growth hormone that is responsible for bone and muscle strength and that decreases as we age.
INGREDIENTS
Serves 6
1 kg ricotta, firm quality deli-style
200g English baby spinach
6 free-range eggs
1 teaspoon sea salt
1/5 cup parsley, chopped
1/4 teaspoon ground nutmeg
1 sweet potato
2 tablespoons olive oil
leafy greens or micro herbs, to garnish
METHOD
- PREHEAT oven to 160°C (325°F)
- PREPARE a 25 cm (10 inch) baking tin by lining it with baking paper on all sides and on the base.
- COMBINE ricotta, spinach, eggs, 1/2 teaspoon salt, parsley, and nutmeg in a food processor.
- POUR mix into the baking tin.
- PEEL sweet potato into thin ribbons using a potato peeler or mandoline.
- TOSS sweet potato ribbons in a little olive oil and the remaining salt.
- LAY the sweet potato over the tart loosely.
- BAKE for 75 minutes or until set.
- REMOVE and allow to cool for 1 hour before removing the tart from the tin.
- SERVE warm or cold garnished with greens.
NOTES AND INSPIRATION
Cottage cheese can be used in place of the ricotta.
To make it dairy-free, substitute the ricotta for the same weight in mashed white cannellini beans or firm organic tofu.
Drizzle with salsa verde and serve with leafy greens and tomato relish
Like her recipes, looking forward to trying them out.
What I have chosen from Healthy Chef today
Decided to start off with her collagen coffee
Collagen Coffee
150G – 36 SERVES
100% Pure Bovine Collagen + 100% Arabica Coffee
Rise and shine with Collagen Coffee, the perfect start to your day!
We have sourced the purest grass-fed bovine collagen and combined it with premium 100% Arabica coffee + chromium to kickstart your metabolism. Collagen Coffee has a full-bodied flavour with notes of caramel, hazelnut, and rich vanilla undertones. A luscious coffee with added collagen goodness designed to give you the best start to your day.
- 2g Bovine Collagen Peptides: Collagen from grass fed + pasture raised cows.
- 100% Arabica Coffee: Full bodied luscious coffee with notes of caramel , hazelnut + vanilla.
- Gluten + Dairy Free: Free from GMO, fillers and preservatives.
- No Sugar: paleo, keto and low FODMAP friendly.
Started drinking coffee again as it is an antioxident. This is a really simple way to start introducing superfoods.
Your Ultimate Body Shaping Guide
SPECIAL OFFER 20% OFF WAS $19.95!
Get in the best shape of your life with my new book, Your Ultimate Body Shaping Guide!
This pocket-sized guide is based on a 3-step approach: NUTRITION, MOVEMENT + REST for optimum health, weight loss and wellbeing.
Inside you’ll find the most effective ways to lose unwanted weight, learn about the right foods to consume, the importance of regular exercise and making the right lifestyle choices to support your fresh start. There is also a 7-day body shaping meal plan, recipes and shopping list to help you on your way.
Take control of your health today!
Nutrition is a crucial component of my approach because nutrition is 80% of your results. I believe optimum health and wellbeing starts with following a predominantly plant-based wholefoods diet that’s full of fresh and honest produce.
Your body loves to move. Remember that. If you exercise regularly it will reward you by slowing the effects of aging, increasing your energy levels, reducing fatigue, stress, improving circulation, lowering body fat and cholesterol and toning muscles.
Being in optimal shape and health involves more than nutrition and exercise; it’s also about your mental and emotional health by sleeping well, practicing stress management and relaxation techniques. You need to ensure you make yourself a priority and reduce your exposure to things that undermine your wellbeing and work on things that make you feel positive, productive and calm.
Probiotic + Prebiotic
This is explained really simply so it makes sense.
Don’t ‘need’ it if you know what I mean, but think I need it due to all the food I wouldn’t normally eat due to COVID-19.
6 STEPS TO DETOXING NATURALLY
Looking and feeling refreshed and revitalised starts from the inside. While many people embarking on a detox will opt for juices and teas to help them cleanse, these forms of detoxes do not provide the necessary nutrition to correctly support the body and assist it through the detoxification process. That’s why I developed the Healthy Detox Diet, providing the 6 essential steps to help you feel rejuvenated, revitalised and reborn.
01 ENJOY Healthy Chef Everyday Greens as a part of your daily ritual, by mixing 2 teaspoons into a large glass of water with a generous squeeze of lemon juice. This chlorophyll-rich elixir works to support gentle detoxification and elimination, while assisting in healing and restoring the gut.
02 REMOVE foods and beverages that can cause inflammatory responses in the gut, such as gluten, dairy, grains, meat, alcohol, starchy carbs and refined sugars. These foods can put stress on our bodies, making it more difficult for the body to go through the natural detoxification process.
03 EAT an anti-inflammatory diet rich in protein, antioxidants + healthy fats. Studies show that protein is essential in the detoxification process to nourish and restore the body, so it’s important to factor this into your daily diet.
04 DRINK filtered water and herbal teas such as Lemon + Ginger Tea to assist the body through its cleansing process. Swap your morning coffee for Matcha Tea to provide you with energy, antioxidants and chlorophyll which is known for assisting the body during its detoxing process. Additionally, Natural Immune Support in filtered water provides a delicious boost of antioxidants, supporting overall health and wellbeing in each sip.
05 MOVE your body daily. Your body will reward you by slowing down the effects of ageing, eliminating toxins, supporting weight management, stimulating gut function and boosting metabolism.
06 SLEEP is essential for your body and mind to revive, repair and recharge. Studies show that quality sleep sits between 7 – 9 hours per night and can support total body health and wellbeing including your immune system, your mind, hormones, skin and a healthy gut microbiome. Trouble sleeping? Add a spoonful of Magnesium+ into a glass of water every night to help your body relax.
By incorporating as many of these steps into your daily routine as possible, you are sure to see a difference in your overall wellbeing, feeling refreshed and renewed. In addition to following these steps, you can also find a one-day diet plan available in my Healthy Detox Diet. It’s designed to show you how simple it is to change your diet to assist your body through its detoxing process.
See how easy it is to revitalise your body naturally through nutrition.
Detox
Sat here with my yearly stress flu, (seem to get it in December every year), this sounds so good. Maybe if I sort myself out won’t get it next year.
This is a daily product, you may want to start this in January, my usual product sold out, so will try this instead.
Might start this as soon as I receive it if Christmas isn’t happening again this year? got loads of Zenmas ideas, like a Zenmas picnic, (you would be surprised how busy some places get on Christmas day). We once went for this Christmas day walk, got a great energy buzz, and saw this family arguing around a turkey. Didn’t seem quite as bad that day. Then drove down Rushholme and it was heaving, not all religions do Christmas.
Not being a party pooper, but somebody is somewhere. Not received any advent calendars, even though I sent for loads. It is like Scrooge is running the highstreet. Just done christmas all my life until pre covid. You used to have to book your christmas hair appointment at least a month in advance, that’s gone now as well.
Are you wondering why the internet advertises products, but then doesn’t send them, except to certain people, but they get them free. To be fair to Scrooge, he was actually good at buisness. Why set up shops, but then not sell the products?
Not gonna let it bother me though, not worth it.
Come out of a few party-pooped Christmass now, feeling healthy and have even lost weight. It is all down to zen and a positive mental attitude.
Watch film
Conclusion
Starting a new way of fitness after COVID-19 is really hard as it is so different from pre-COVID fitness. When you watch perfect people in the film, they find it really hard to adjust to but get there in the end. They went too far though and gave into extremities. I always opt for un-extreme methods. Superfoods are turning out to be not as extreme as they sound. (possibly just sales hype),
Quite glad I found this because the healthy chef seems to be aiming at people like me, presume she has some extreme stuff, and also for people who prefer extremes.
Decided to start off with these and see how I do with them, hope it inspires you, Have a good browse and look at what your concerns are, she explains things really well so you can make easy sense of it.
click the link below to browse the Healthy Chef website:
SAPHIRE LIFESTYLE BLOG 
hey
cool blog 🙂 will give it a follow and a like !
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