Monthly Archives: February 2016

Smoothie inspiration

Vegetable “Smoothie” Recipe Ideas

FruitSmoothies

Recipe 1: Spinach Smoothie with Apple

Serves: 1  

Ingredients:

  • 1 cup apple juice
  • 2 cups stemmed and chopped spinach or kale
  • 1 apple – unpeeled, cored, and chopped

Directions:

Combine the apple juice, spinach, apple and avocado in a blender and puree until smooth. Add water to reach the desired consistency!

Recipe 2: Ginger Orange Green Smoothie

Serves: 2

 

Ingredients:

  • 1/2 cups filtered water
  • 4 generous handfuls fresh spinach
  • 4 lettuce leaves (optional)
  • 2 oranges
  • 2 ripe bananas
  • 3-5cm knob of fresh ginger
  • 1 cucumber (optional)

Directions:

Rinse and prep veggies. If you have a high-powered blender, throw everything in and blend until smooth. If not, first blend the spinach and lettuce until smooth, then add the remaining ingredients and blend. Pour into a glass and enjoy!

 

Recipe 3: Blueberry Mint Green Smoothie

Serves: 1

Ingredients:

  • 1 cup spinach (This will blend better if you freeze it beforehand)
  • 2 cups blueberry (can use 1 c. fresh and 1 c. frozen)
  • 60g beetroot
  • 1 kiwi
  • 3-4 large mint  leaves
  • 1 cup coconut water
  • 1 cup ice

Directions:

Put all ingredients in a blender and mix it up!

 

Recipe 4: Really Red Smoothie

Serves: 4

 

Ingredients:

  • 2 Stalks (1 ½ cups) rhubarb OR spinach trimmed and thinly sliced
  • ½ medium red sweet pepper, seeded and cut into small pieces
  • ¾ cup water
  • 1 cup frozen/fresh strawberries
  • 1 cup frozen/fresh raspberries
  • ½ cup raspberry or strawberry sorbet – woolies slimmer’s choice (optional)
  • 1 Cup Ice

 

Directions:

1.In a small saucepan combine rhubarb, sweet pepper, and the water. Bring to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until rhubarb and pepper are very tender. Stir in strawberries; let stand for 2 minutes (do not drain).

2.Transfer rhubarb mixture to a blender. Cover and blend until very smooth, stopping and scraping sides of blender as needed. Add raspberries. Cover and blend until smooth. If desired, strain mixture and return mixture to blender. Add sorbet. Cover and blend until smooth. If desired, add ice. Cover and blend until desired consistency, adding additional ice as needed.

3.Pour into tall glasses and serve immediately

Home made pizza crusts

Do you have a weakness for a yummy pizza?! Health it up by trying these alternatives to the normal flour-based pizza crusts:

PIZZA

1)  WHOLEWHEAT PIZZA

Serves: 2

1 Portion/serving (1/2 Pizza) = 3 Starch +  3 Protein + 1 Fat + 1 Veg

 

Ingredients:

For the Crust:

100g each strong white and strong wholewheat flour

1 tsp or 7g sachet easy-blend dried yeast 


125ml warm water

For the topping:

200g can chopped tomato, juice drained

handful cherry tomatoes, halved

1 large baby marrow

25g mozzarella, torn into pieces

8 green olive

1 garlic clove, finely chopped

1 tbsp olive oil

2 tbsp chopped parsley

 

Method:

  1. Mix the flours and yeast with a pinch of salt in a food processor fitted with a dough blade. Pour in the water and mix to a soft dough, then work for 1 min. Remove the dough and roll out on a lightly floured surface to a round about 30cm across. Lift onto an oiled baking sheet.
  2. Spread the canned tomatoes over the dough to within 2cm of the edges. Arrange the cherry tomatoes and baby marrow over the top, then scatter with the mozzarella. Mix the olives and garlic, then scatter over the top. Drizzle evenly with the oil. Leave to rise for 20 mins. Heat oven to 240C/ fan 220C/gas or the highest setting.
  3. Bake the pizza for 10-12 mins until crisp and golden around the edges. Scatter with the parsley to serve.

 

2)   CAULIFLOWER CRUST PIZZA

Serves: 1

 1Portion/serving = 4 Protein + ½ dairy + 2 veg (marinara sauce + toppings)

 

Ingredients:

For Crust:

2 cups grated cauliflower (about 1/2 head)

1/2 cup fat-free plain yogurt

1 egg

1 teaspoon Italian seasoning

Sea salt

For topping:

3/4 cup marinara sauce (tinned tomato + garlic + herbs + onions)

1/2 cup grated mozzarella

Cooked vegetables (optional)

 

Methods:

  1. Preheat oven to 200 degrees.
  2. Place cauliflower on a clean, thin dish towel. Wrap up in the middle and twist closed, squeezing out all the moisture.
  3. Place dry cauliflower into a bowl and add yogurt, eggs, and spices. Fold mixture until evenly combined.
  4. Place cauliflower dough onto a baking sheet lined with parchment paper/ spray-and-cook and spread mixture with hands until about 2cm thick. Bake for 30 minutes or until lightly browned and firm enough to hold its shape.
  5. Remove crust from oven and top with marinara sauce, shredded mozzarella, and veggies. if desired. Return pizza to oven for another 5 minutes or until cheese is melted

 

3)    ZUCCHINI PIZZA

Serves: 2

1 Serving/portion = ½ Starch + 4 Protein

 

Ingredients:

For Crust:

Large raw zucchini, shredded (between 1.5-2 cups)

2 eggs

2 cups shredded mozzarella cheese (or pizza cheese*)

Methods:

  1. Preheat oven to 200 degrees.
  2. Grease baking sheet.
  3. Shred a large zucchini. Squeeze handfuls of zucchini to remove excess water. Add egg and cheese, and mix well (can use your hands).
  4. Spread the dough onto the pan evenly (watch to distribute evenly. The middle of the crust can be too thick, causing edges to brown and the center to remain thick) and bake for 12-15 minutes, or until the crust is cooked. Let cool/rest.

Note:

Makes a large crust (36cm)

For toppings – try stick to vegetable toppings (i.e. select two vegetables of choice to include your daily veg portions) and avoid adding additional cheeses (such as feta) as a topping as the base already contains mozzarella.

Toppings added:

Additionally count 1-2 Veg portions

  • 1 for tomato “sauce” for base and extra 1 for topping (choice)

and 1 Fat (if olives added)

 

How to exchange Kauai juices and smoothies

Most Discovery Vitality members know by now that you are rewarded with a coffee or juice from Kauai after a good exercise session! But this does not mean that ALL the menu items to choose from are necessarily healthy..

FruitSmoothies

We had a look and simplified some of the items so that you can exchange it on your Jozidiet meal plans.

MENU ITEM

FRUIT

VEGGIES

PROTEIN

FAT

Peanutbutter bomb

2

0

3

1

Alkalizer

3

0

0

0

Vitamin See

2

0

0

0

Tropical greens

2

2

0

0

Seasonal

2

0

0

1

Cayenne Cleanse

3

0

0

0

Low fat protein shake

1

0

3

0

Daily Greens

3

2

0

0

Helper

2

4

0

0

Heart Beet

3

2

0

0

CBC

3

2

0

0

Salsa Juice

3

2

0

0

Be careful of not “undoing” all your hard work in the gym by consuming a high energy drink afterwards! Be conscious of what you eat and drink!