My biotin booster smoothie for super strong hair & nails

This smoothie is super rich in the plant-based vitamin H (or B7) commonly known as biotin. Biotin helps to strengthen our hair and nails and also helps our body to create natural energy through converting food into fuel. It also helps us to metabolise fatty acids and protein.

I originally created this for a lovely friend who I met through work when she told me she was having trouble with her hair. Over a couple of evenings I sourced the best fruits, vegetables and nuts that were naturally high in this vitamin. It took a couple of attempts to get it right, now I think it’s spot on. Its consistency is like a creamy thick shake so it’s definitely worth topping with water otherwise you’ll be eating it out of a bowl! If you do want to eat it out of a bowl you can add granola and top with fruit. If you want an extremely healthy chocolate thick shake try adding some raw cocoa.

Ingredients 

• handful of spinach
• 2 teaspoons of flaxseed
• half an avocado
• 100g berries
• 2 teaspoons sunflower seeds
• 1/5 cucumber (about 100g)
• 300ml whole bean soya milk
• 5 almonds
• 3 brazil nuts
• Top with water

To make this I use a large Nutribullet cup.

Nourish

Not only is the smoothie high in vitamin H and complex B minerals but the avocado, sunflower seeds and almonds also mean it’s a good source of vitamin E and protein. I used a combination of frozen mixed berries which have a range of health benefits including helping to maintain a healthy gut, lowering blood pressure and being high in antioxidants.

I chose whole bean soya milk because this is one of the richest forms of biotin you can get. If you don’t use soya, an almond milk would be a good alternative. If you eat dairy then you can also use milk or a liquid yogurt which is also high in biotin.

Hx

Vegan ‘chorizo’ with creamy courgette and sweet potato noodles

I choose to eat vibrantly. The more colour on the plate, the happier I am. If there is anything I have learned over the last ten months; it’s that you eat with your eyes first. This dish is beautiful on the eye, with citrus-coloured noodles topped with a golden cream sauce which is set off perfectly with a deep pink plant-powered ‘chorizo’.

I created and cooked this for my friends last night who are all fans of meat chorizo and they loved it. I hope you love it too.

This serves four people.

Ingredients 

‘Chorizo’

• 120g sweet red pepper
• 120g sun dried tomatoes (rinsed)
• 100g walnuts
• 50g oats
• 0.5 tbsp paprika
• 0.5 tsp ground cumin
• 0.5 tsp mild chilli powder
• 0.5 tsp ground cinnamon
• 0.5g ground garlic

Cream sauce

• 600g squash
• Drizzle of rapeseed or olive oil
• 150 cashews (soaked for in cold water for two hours)
• half cup of nutritional yeast
• 300ml plant milk (i.e. almond, oat, soya)
• 150ml water

Noodles

• 2 standard courgette
• 2 standard sweet potato
• tsp coconut oil (or rapeseed or olive oil)

Equipment

I use a Nutribullet to blend the sauce, a Magimix 3200 food processor to make the chorizo and a spiralizer to make the noodles. If you don’t have a spiralizer you can use pasta or gnocchi.

Method

1. Set your oven to 200 degrees.
2. Peel the squash and cut it into bite-size cubes. Place it in a bowl and drizzle a little rapeseed or olive oil. Top with salt and pepper. Use your hands to move the squash around the bowl to ensure it is well seasoned and covered with a little oil.
3. Spread the squash out evenly on a baking tray and cook for 50 minutes at 200 degrees. My fan oven is a little old – if you have a healthier, happier oven 180 degrees may be more appropriate.
4. De-seed the red pepper, rinse the sun dried tomatoes (if kept in a jar with oil) and pop them in the food processor along with the walnuts, oats and spices. Pulse the mixture until comes together. Although it should be relatively smooth it should still have some texture.
5. Roll the chorizo mix into sausages, place on grease-proof
   paper and pop in the fridge for 40 minutes or so to chill.
6. Once the squash is cooked let it cool on the tray before blending. It should be soft, but hard enough to still hold it’s shape and not mushy.
7. Blend half of the squash, cashew nuts nutritional yeast and 200ml of the plant milk until smooth. Gradually add more of the squash, milk and water. Add salt and pepper to taste. When all blended together this will be quite thick, if you want it to be thinner, add more plant milk or water when you come to heat it later.
8. Peel the sweet potatoes and spiralizer. Wash the skin of the courgette and then spiralize, place in a wok with the coconut oil and gently heat. When you serve the noodles they should still be firm and a little warm – the bonus of eating these relatively raw is that they retain so many more nutrients. 
9. Remove the chorizo from the freezer and slice into rounds. It should be firm but still easy to cut.
10. Warm a frying pan with half a tsp of coconut oil and place the chorizo in. Cook at a medium heat for a couple of minutes on each side. When you turn it you should notice that that it has darkened and looks a little grilled.
11. In the meantime pour the cream sauce in to a saucepan and heat, continually stirring at a medium heat to ensure it doesn’t stick or burn.
12. Serve up the noodles and top with the cream and chorizo.

This chorizo is a lot softer than the mean version but the use of paprika and other traditional chorizo spices give it that very familiar smell which wins over everyone who is doubtful that the plant-based version will ever compare. If you like your chorizo hot, add more chilli powder and if you love the smokiness of paprika load it up.

Overall this meal is surprisingly fulfilling and you may be surprised at how comfortably full you feel relatively quickly. If you want to add in even more veggies, try stir-fying the noodles with sliced chestnut mushrooms and peas.

Nourish

The nuts in this meal are well-known for their heart boosting powers, strengthening our bodies against cardiovascular disease as well as cancer. Walnuts are rich in anti-oxidants and omega-3, while cashews are rich in zinc and iron which supports a healthy immune system.

Sweet potatoes are high in nutrients but low on the glycemic index which helps stabilise our blood sugar levels, keeping any cravings and hunger at bay. They also support our bodies to lower bad cholesterol and are also high in anti-oxidants and vitamin E.

🌟

I really hope you enjoy this recipe this Autumn and do let me know what you think. 

Hx

Pumpkin pie potion

It’s nearly that time of year when we all pick our pumpkins to carve. Rather than throw away the insides, throw them straight into a blender to create this delicious pumpkin pie inspired juice. Pumpkin is known for its medicinal benefits – full of antioxidants, high in vitamin C and it’s also a high fibre source of complex carbohydrates.

Pumpkin pie potion

Ingredients

All of the spices I’ve chosen are used in traditional pumpkin pie. I’ve added a carrot for extra colour and a nutritional boost and dates to sweeten. The almond milk gives it a lovely creamy taste.

• 200g pumpkin
• 4g chunk of ginger (or powered ginger)
• 1/2 tsp nutmeg
• 1/2 tsp cinnamon
• Half a lemon – juice
• 1 peeled medium sized carrot
• 400ml almond milk
• 5 dates

I use a big Nutribullet cup to make this.

Method

Cut the pumpkin into bite-size chunks and place into the cup. Add the ginger and spices with 200ml of the almond milk and whizz until it becomes a liquid.

Add the carrot, juice of lemon, dates and the rest of the almond milk and whizz until the mixture becomes smooth and creamy. Top it up with water if needed if you prefer your smoothie to be lighter.

Can I do anything with the seeds?

You can use the whole pumpkin by toasting the seeds in the oven. They’re low carbohydrate, full of fibre, protein and healthy fats so they’re worth making the most of.

Rinse them under water and place them on a baking tray for 15 minutes at about 150-170 degrees. You can use them in porridge, muesli or to add to soups. If you want to eat them as a snack, try adding salt and pepper and paprika.

A kooky looking Halloween decoration, a medicinal potion and a healthy and nourishing snack all made out of one pumpkin. 

Happy Halloween

Hx

The best scrambled tofu recipe

Nine months ago I would have been eating scrambled eggs and never even considered buying tofu. Now, having become a plant-based foodie, scrambled tofu is one of my favourite things to create for brunch on a Sunday. If you haven’t already tried it, tofu can be a little bland but throw in some herbs and spices and you have a taste sensation.

Scrambled tofu with avocado smash – topped with pomegranates, chia seeds & coconut

This is super easy to make, quick and is really fulfilling. Once you have the knack of it, you can play with different spice combinations depending on what kind of mood you’re in. This is my fail-safe recipe; honestly it rocks my Sunday morning most weeks.  If you don’t fancy tofu for brunch this scramble works brilliantly with a veggie stir-fry with noodles. Or if you have one – a spiralizer for courghetti or zoodles.

Before you start to scramble, make sure you drain the tofu first, either using a tofu press (I’m yet to invest) or place a slab in a tea towel in-between two sturdy recipe books and drain the liquid that way.

Ingredients

• 1 tsp sesame oil
• half a shallot
• 1 spring onion
• 100g tofu
• tsp turmeric
• 1/2 tsp ground garlic or chopped
• 1 tsp Thai 7 spice
• 1 tsp tamari (I use 1 1/2 tsp – because I love tamari)
• Juice of half a lime

I cook this with a small frying pan.

Method

1. Dice the shallot and cut the spring onion into rings.
2. Pour the sesame oil into the pan and add the onion and shallot.
3. Cook at medium heat, stirring every now and then until they start to sizzle and the sweet aroma of the shallots starts to come through – be careful not to brown them.
4. Remove the tofu from where its draining and scramble it into the pan by breaking pieces off and shredding it between your finger tips.
5. Stir the tofu through with the shallots and spring onion
6. After couple of minutes stir in the turmeric – this should give the tofu a lovely golden look
7. Then add all of the remaining spices.
8. Stir these through for another couple of minutes – you will have been cooking the tofu for about 5 minutes by now
9. Finally add the fresh lime juice and the tamari and give it one final stir.

If you’re loving the Asian vibe spread some nut butter on top of your toast and top it with the scramble; it’s the easiest way to create an instant tofu satay.

If you don’t have tamari you can swap it with soy sauce. The reason why I use tamari is because it is gluten-free.

If you’re eating for energy, definitely consider adding a teaspoon of chia seeds in your scramble. They add a nice crunch too. I also sometimes add sesame seeds or poppy seeds too.

One of my favourite things to do is toast two bits of bread and have one with the scramble and another with some avocado smash. They really complement one another. Chemically, they’re also a healthy match because soya (main ingredient of tofu) is an awesome provider of iron which is absorbed best into the body if eaten with rich in vitamin C foods – the freshly squeezed lime and the lemon in the smash should optimize this intake nicely.

For the avocado smash, you’ll need the juice of half a lemon, an avocado and some salt and pepper – simple mash it all together. It’s so dreamy – it’s one of my favourite things right now.

Nourish 

One good-lookin’ plate for Sunday Brunch – I like my grub to look ‘pretty’.

Soya

Soya is a complete source of low saturated fat protein, it’s also an epic provider of calcium, B vitamins and potassium. Soya is also a healthy heart booster – fighting “bad” cholesterol and helping to protect your body from heart disease.

Turmeric

Widely known in the East for it’s medicinal properties, Turmeric is one of the main spices that you will nearly always find in your curry. It is made of healing antioxidants which help ease inflammation in the body and is known to relieve arthritic pain as well as support positive cardiovascular health.

Garlic

Even in small doses Garlic has superpowers. It’s stinky but totally worth it for the benefits in can bring to your body. It’s another amazing plant which contributes to protecting your body from cancers and heart disease and is also said to have natural antibiotic properties.

Avocados 

Probably my favourite fruit of all time. They’re also high in vitamin C but are mainly known for vitamin E which supports a healthy immune system and clear skin. They’re full of healthy fats and support lower cholesterol levels and help protect your body from cancers through their antioxidant plant chemicals.

Boost your heart health with my Choco-Root smoothie

I am in love with this smoothie because it tastes like a chocolate thickshake but is filled with fruits and veggies. It’s made with heart-health boosting food and full of vitamins and nutrients to support your body with plenty of short term and long term benefits. Not many of us have the time to really look into the nutritional benefits of the food that we eat, so here’s everything you need to know about what makes these very special ingredients so amazing and potentially life-saving.

To make this I use a large Nutribullet cup but any smoothie maker should do the job.

2 tsp of raw cacao 

I’ll rave about raw cacao powder first as there is so much more to it than meets the eye. This isn’t just the bitter version of what makes Dairy Milk, this is a true super food with huge health benefits.

Raw cacao is high in antioxidants; it contains more anti-ox’s than acai and blueberries per 100g. Mind blown. It has the ability to boost your immune system as well as lowering blood pressure just as effectively as fruit and vegetables which are also high in antioxidants. Make sure you go for a raw and unsweetened version of cacao which is also high in magnesium. It’s easy to get confused with cocoa, which although comes from the same bean. The key difference is that is has been cooked at a high temperature which means it will have less nutritional value.

Cacao is also said to have similar properties to aspirin and supports your heart by naturally thinning the blood as well as contributing to lower blood pressure.

1 cup of raw beetroot

I was a late starter when it comes to beetroot. I’ve been eating it now for about nine months and I love it, it’s now rare to not have it in the house. Beetroot isn’t super high in nutrients compared to some veggies but it still packs a decent punch when it comes to supporting heart and liver health. This beautiful purple root helps the liver by helping it to produce detoxifying chemicals and antioxidant pigments that help manage the body’s toxins and remove them from the body. This root is super effective, lowering cholesterol and blood pressure and improving the blood’s oxygen intake all through its antioxidant powers.

Like some of the other foods in this smoothie, beetroot also has cancer-fighting properties and similar to cacao works like a natural aspirin to prevent blood clots.

My new favourite medicine which tastes like a treat.

1tsp of nut butter (heaped if you love it as much as I do)

I could sit with a tub of peanut butter (or cashew or almond… or any of them) and a spoon and eat it all – I love it. Always have, always will. If you’re buying any type of nut butter make sure it is free of palm oil and sugar. If you’re making your own you have nothing to worry about, just make sure the nuts are raw and not covered in salt (or anything else!).

I used crunchy peanut butter (smooth is also fine). These little fellas should not be underestimated. They are energising as well as boosting mood and brain function through their high amino acid properties. They are great for heart health, being rich in monounsaturated fat and vitamin E helping to prevent strokes, heart attacks and cancer.

Two big handfuls of baby spinach

Eat as much of this stuff as you can and your body will be hugely grateful. This green leaf takes this smoothie nutrient intake up a notch with it being full of iron and over twice the daily allowance of vitamin K which is awesome for the health of your bones. Spinach does more than give Popeye big muscles, it also has anti-cancer fighting properties, is full of vitamin C and buddies up with its beta-carotene properties to work against bad cholesterol which is good news for your heart.

If you love to learn, stock up on spinach – tests have shown it can improve motor skills and learning ability thanks to its vitamin E.

1 cup of pomegranate seeds

Make sure you share this smoothie with the men in your life because pomegranate is known to support prostate health by lowering the levels of prostates-specific antigen which can cause cancer.

That aside, pomegranate has been used for thousands of years to support a healthy body because it has a mega amount of antioxidants, antiviral and antibacterial power.

Like cacao pomegranate helps to lower blood pressure and also helps to keep blood vessels supple by improving elasticity.

Supporting the body’s mobility and joint health is something I value highly and pomegranates are one way of helping me nourish my body’s ability to move. The antioxidant power of this fruit can help the body battle the processes that lead to arthritis.

1 banana to sweeten

If you’re busy, bananas are a great snack to keep your energy levels boosted. But they’re actually cleverer than you think because they release energy in two ways. First up, they provide you with a quick fix via the glucose and then a follow-up slow release through fructose. Bananas are also good for your heart because they are a potassium power-house which can help to reduce blood pressure and the risk of stroke and heart disease.

This banana plays a bigger role in this smoothie though. It contains a prebiotic which supports good bacteria in your gut. If you’re gut is well nourished it will work harder for you by improving its ability to absorb the optimum amount of key nutrients as food is being processed. This means that all the amazing stuff that you’re putting into your body by drinking this smoother has a greater chance of being used to its full potential.

Blasted with enough water as you need or a nut or oat milk if you have one to hand. 

Then enjoy – I hope you love it as much as I do….

Let me know,

Hx