Not exact matches
I don't measure anything, but rough estimates are half an orange, half a cup
of frozen Wild Blueberries, small
handful of frozen cherries and frozen cauliflower, a big medjool date, frozen
spinach, about a tablespoon
of peanut butter, a teaspoon
of hemp
seeds, a collard green, a few slices
of zucchini, a celery stalk, sprinkle
of cinnamon, and almond milk to blend.
This blend was a bunch
of frozen wild blueberries, a
handful of frozen dark sweet cherries, frozen
spinach, chocolate Vega, a Medjool date, spirulina, almond butter, hemp
seeds, a splash
of vanilla extract, cinnamon, and almond milk to blend.
Men 2 scoops
of protein powder 1 - 2 cups
of vegetables (like
spinach, which doesn't affect the taste) 2
handfuls of fruit (fresh or frozen) 2 tablespoons
of healthy fat (a nut butter or
seed for example) Mixer (almond milk, regular milk, water — your choice)
Puddings: 1/2 c. full - fat coconut milk or other milk
of your choice 1/4 c. fresh mint leaves 2 T. chia
seeds 1/2 avocado, peeled 1/2 c. frozen
spinach or 1 large
handful fresh
spinach 3 pitted medjool dates, soaked in hot water for a few minutes if not still soft and then drained, or 2 1/2 T honey 1/4 t. vanilla extract 1 T. + 1 t. cocoa powder
salt and pepper to taste 1 large
handful of baby
spinach, chopped 2 tablespoons chopped parsley or cilantro 3 tablespoons sunflower
seeds kernels 3/4 cup / 1 oz / 30g freshly grated Parmesan 100g / 3.5 oz / 1/2 cup cubed feta 2 teaspoons whole - grain mustard 2 large eggs, lightly beaten 3/4 cup / 180 ml milk 2 cups flour (see headnote!)
salt and pepper to taste 1 large
handful of baby
spinach, chopped 2 tablespoons chopped parsley or cilantro 3 tablespoons sunflower
seeds kernels (personal preference - next time I will chop these) 3/4 cup freshly grated Parmesan 1/2 cup cubed feta 2 teaspoons whole - grain mustard (I was out and used creamy dijon) 2 large eggs, lightly beaten 3/4 cup milk 2 cups unbleached all - purpose flour 4 teaspoons aluminum free baking powder 1 teaspoon fine - grain sea salt
1 cup
of black rice 1 small butternut, acorn (or any type
of squash), peeled,
seeds removed, and diced (about 2 cups) extra virgin olive oil salt + pepper 2 large
handfuls of spinach 1 small red onion, sliced grapeseed (or a neural high heat oil) salt 2 tablespoons
of sesames
seeds 1/4 cup
of pumpkin
seeds for the sesame ginger dressing: 1/2 inch piece
of ginger, peeled 1 small shallot 1 garlic clove, peeled 1 teaspoon
of honey 1 tablespoon
of lime juice 2 tablespoons
of toasted sesame oil 1 teaspoon
of tamari (OR 1/2 teaspoon
of salt) 3 - 4 tablespoons
of grapeseed or sunflower oil
of flax
seed, 1 c.
of frozen blueberries, a few dashes
of cinnamon, a
handful of dark greens (I use kale or
spinach), blended in a Vitamix.
2 slices sourdough bread 1 avocado fresh squeezed lemon juice 2 eggs
handful of shredded mozzarella cheese splash
of whole milk or cream kosher salt and pepper, to taste pat
of butter or cooking spray fresh arugula, sauteed
spinach or kale, or greens
of choice sriracha, for garnish black sesame
seeds, for garnish
200g baby
spinach leaves, washed and dried 1 — 2 tins chickpeas, drained and rinsed 75g sunflower
seeds, toasted in a dry pan A couple
of handfuls of sultanas 1/2 pomegranate,
seeds removed 2
handfuls mint leaves 2
handfuls basil leaves
Summer Green Smoothie Bowl → 1 banana → 1 small, fresh mango, cut into chunks → 1/2 medium cucumber, sliced → a big
handful of kale, stems removed (or
spinach) → 1/3 cup almonds (ideally, previously soaked) → 1 tbsp moringa powder → 2 tbsp hulled hemp
seeds → 2 cups plant - based milk → pumpkin
seeds, desiccated coconut + your favourite granola for topping
about 6
handfuls (or 250 g)
of fresh
spinach, cleaned 200 g cooked chickpeas the juice and grated zest
of 1 organic lemon 1 garlic clove, peeled 1 small
handful of chives, cleaned and chopped 1 large tablespoon tahin 2 - 3 tablespoons extra virgin olive oil 2 teaspoons cumin powder 1 teaspoon and a half ginger powder whole sea salt, just enought to taste about 1 tablespoon poppy
seeds 1 small red chili pepper, cleaned and sliced
INGREDIENTS 2 cups
of filtered water or almond milk 2 large
handfuls of baby
spinach 6 leaves
of romaine lettuce, chopped 6 tablespoons
of hemp
seed (for protein) OR 2 servings high - quality, organic protein powder
of choice 2 tablespoons almond butter 1 teaspoon vanilla extract a pinch
of sea salt (optional) 1 banana, frozen or 1 1/2 cups frozen peaches 1/2 cup
of ice (optional)
Enjoy this soup on its own, with your favourite
seeded toast, or my favourite way is to place a large
handful of baby
spinach in the bottom
of the bowl to get that serving
of greens in.
1 young coconut (flesh and water) 1 banana (remove skin) 1/2 avocado (remove
seed and skin) 1 date pitted
Handful of spinach 1 serving natural protein powder such as whey or rice protein
I often toss the steamed florets into a simple salad
of leaves and baby
spinach plus a
handful of pomegranate
seeds for colour and crunch.
Ingredients: 1 Cup
Spinach 1/4 Cup Pumpkin
Seeds 2 - 3 Tbsp Dried Basil (or a
handful of fresh basil leaves) 1/4 Cup Olive Oil 1 Lemon Wedge 2 Cloves Garlic Pinch
of Salt & Onion Powder
Green Apple Smoothie 1 green apple, cored & roughly chopped 1 heaping
handful of spinach 1 small
handful of fresh mint (a drop
of mint extract works) 1 cup
of frozen strawberries the juice
of half
of a lime 1 tbsp
of chia
seeds 3/4 cup
of hemp milk (or whatever dairy free milk you have on hand) 1/4 cup
of coconut water
about 1 cup pineapple, frozen (~ 200g) 1 banana 1 banana, frozen a squeeze
of fresh lemon juice 1 tsp flax
seeds 1 tsp hemp
seeds 2
handfuls of fresh baby
spinach 1 cup oat milk + a splash
of water (~ 250 ml)
BUT I forgot my goggles on my head and swam with blurry vision for the first 4 laps What an idiot ‼️ Anyway, back to the smoothie... • 300 ml @bluediamondalmondssa • 1 banana •
handful baby
spinach • 1 tablespoon chia
seeds • 1 tablespoon ground flax • 1 tablespoon peanut butter • 1 tablespoon @rawlicioustribe cacao powder • 1 tablespoon pea protein powder • a few blocks
of ice • a sprinkle
of toasted coconut flakes #vegan #veganathlete #fitvegan #vegangirl #veganfood #whatvegansdrink #vegansofig #vegansofcapetown #vegansofsouthafrica #vegansofinstagram #healhty #healthyfood #fitfood #fitspo #vegansmoothie #fitfoodie #yummy #swimming #veganrunner #govegan
Immune Boosting Smoothie Serves 1 1/2 cup
of filtered water or coconut water 2 whole oranges peeled 1/2 lime peeled or squeezed into a juice 1 large
handful of washed
spinach leaves (or your choice
of greens) 1 tsp
of raw pumpkin
seeds that have been soaked over night and drained 1 - 2 tsp
of raw honey Optional to add in: * Antibacterial, antiviral Manuka honey or energy boosting bee pollen (1 tsp) * Anti-inflammatory Ginger (1tsp) * Anti viral turmeric (high in curcumin - a powerful antioxidant)(1 tsp) **** Pumpkin
seeds are a great source
of Zinc which helps strengthen your immune system.
4 lb (ish) organic whole chicken 10 - 12 cups
of water (filtered preferably) 2 tablespoons
of sea salt 1 tablespoon
of whole peppercorns 1 tablespoon
of coriander
seeds (optional) 2 bay leaves 3 tablespoons
of ghee or olive oil 1 large yellow onion, diced 5 large carrots, diced 5 + oz (about 25 mushroom caps)
of shiitake mushrooms, sliced 8 - 10 cloves
of garlic, sliced 1 tablespoon
of minced (fresh) turmeric 1 tablespoon
of minced (fresh) ginger optional add - ins: a couple
handfuls of spinach or kale, rice or quinoa, chopped fresh herbs such as dill or cilantro
Ingredients: 1 pack
of buckwheat or brown rice noodles 1 small avocado (or 1/2 medium avocado)
handful of fresh
spinach, rocket, kale or any soft greens 1/2 a red bell pepper (optional) 1/2 cucumber (optional) 2 - 3 dried Asian mushrooms fresh coriander mixed
seeds juice
of quarter fresh lime or 1 tsp
of apple cider vinegar 1 tb
of sesame oil 1 tb
of olive oil 1 tb tamari cashew chunks (optional)
2 dl jasmine rice half a medium - sized aubergine two carrots a
handful of kale leaves a
handful of spinach leaves 2 dl coconut milk one onion two cloves
of garlic 5 cm
of fresh ginger 2 tsp cumin
seeds 2 tsp ground turmeric 1 tsp cinnamon a pinch
of salt
1/2 cup fresh or frozen mango flesh 1/2 avocado 1/2 cup milk
of choice 1 - 2 scoops protein powder
Handful of baby
spinach, washed 1/2 tsp vanilla powder or paste
Seeds of 2 - 3 cardamom pods or 1/4 tsp cardamom powder (optional)
I use frozen berries with 1 cup
of coconut milk (or any
seed / nut milk), 1 tb
of maca powder, 1 tb
of ground flaxseed, 1 tb
of quinoa flakes, 1 tb
of barleygrass or wheatgrass powder, 1 tb
of hemp protein powder, a
handful of spinach or kale, and half an avocado works well too for extra creaminess, 1 - 2 medjool dates or dried figs for sweetness and a teaspoon
of frozen ginger for a fiery kick to wake you up.
Simple Green Smoothie recipe: 1/2 banana Small
handful of spinach Small
handful of kale (no stems) 1 cup frozen mango 1 cup almond milk (or other nut /
seed milk
of choice)
Combine 1/2 -3 / 4 cup Greek yogurt (plain or vanilla), 3/4 cup frozen berries or other fruit, 1/2 banana, 1 tbsp natural peanut butter (or 1 tbsp
seeds such as flax, hemp or chia), large
handful (or two)
of greens such as kale or
spinach, 2 tbsp rolled oats (optional) in a blender.
The Fab 4 Formula is simple: protein (20g minimum, from protein powder, collagen powder, or Greek yogurt) + fiber (10g minimum, from chia
seeds or flaxseeds) + 1 tablespoon
of healthy fat (like nut butter, or avocado) +
handful of greens (like
spinach or arugula) + 1/4 cup fruit (optional, but optimally low - sugar berries) + superfoods (optional; this is where cacao or adaptogens would come in) + liquid (water is fine, but nut milks are also great).
Men 2 scoops
of protein powder 1 - 2 cups
of vegetables (like
spinach, which doesn't affect the taste) 2
handfuls of fruit (fresh or frozen) 2 tablespoons
of healthy fat (a nut butter or
seed for example) Mixer (almond milk, regular milk, water — your choice)
1/2 cup hemp
seed 1/2 cup lemon juice 1/4 cup honey or a few drops
of stevia (2 - 3) 1 1/2 tablespoon chopped ginger 1/2 tablespoon red chili 1 tablespoon soy sauce 1 cup raw almond butter 1/2 head savoy cabbage, shredded 6 very large wild
spinach leafs 1 carrot 1 ripe mango 1
handful cilantro leafs 1
handful torn basil leafs Himalaya sea salt
Smoothies... 1 cup
of kefir, 1 cup
of frozen organic fruit, 1 teaspoon
of cacao nibs, 1 teaspoon
of ground flax
seed, 1 teaspoon
of local honey, 1 teaspoon
of coconut oil and a
handful of fresh greens such as kale or
spinach.
Ingredients: 1 banana 1 large
handful of spinach 2 - inch piece
of cucumber, peeled and cut into large chunks 1 tsp grated ginger Zest and juice
of 1/2 lemon 1 TBSP chia
seeds 1/2 tsp spriulina (optional) 2 cups water (or 1 cup water, 1 cup almond milk for a slightly creamier smoothie)
4 lb (ish) organic whole chicken 10 - 12 cups
of water (filtered preferably) 2 tablespoons
of sea salt 1 tablespoon
of whole peppercorns 1 tablespoon
of coriander
seeds (optional) 2 bay leaves 3 tablespoons
of ghee or olive oil 1 large yellow onion, diced 5 large carrots, diced 5 + oz (about 25 mushroom caps)
of shiitake mushrooms, sliced 8 - 10 cloves
of garlic, sliced 1 tablespoon
of minced (fresh) turmeric 1 tablespoon
of minced (fresh) ginger optional add - ins: a couple
handfuls of spinach or kale, rice or quinoa, chopped fresh herbs such as dill or cilantro
Top a sweet potato with pumpkin
seeds, wilted
spinach, a small
handful of nuts, and a sprinkle
of goat cheese for a delicious meal that incorporates many
of the items on this list.
1 - 2 — Apples 1 - 2 — Bananas 1 - 2 — Oranges Few blueberries Few Strawberries
Handful of grapes Frozen Pineapple / Mango / Strawberry or Berry mix 1 Stalk Celery 1 Large Carrot Large handful of Spinach (I recently tried a mix with baby kale) Couple leaves of Kale Few Tablespoons of flax seed Couple Tablespoons of Goji Berries Tablespoon of Amla Powder Fe
Handful of grapes Frozen Pineapple / Mango / Strawberry or Berry mix 1 Stalk Celery 1 Large Carrot Large
handful of Spinach (I recently tried a mix with baby kale) Couple leaves of Kale Few Tablespoons of flax seed Couple Tablespoons of Goji Berries Tablespoon of Amla Powder Fe
handful of Spinach (I recently tried a mix with baby kale) Couple leaves
of Kale Few Tablespoons
of flax
seed Couple Tablespoons
of Goji Berries Tablespoon
of Amla Powder Few dates
Chia
seeds 2 TBL hemp
seeds 1 big
handful of baby
spinach
chia
seeds 1 big
handful of baby
spinach Dash
of cinnamon 1 tsp coconut oil 1 - 2 cubes
of ice
I blend a Banana,
handful of blueberries, flax
seeds and baby
spinach with a bit
of Stevia powder (for sweetness), water and ice cubes.
What You'll Need: 1 cup water 1 cup ice 2
handfuls spinach 1 tablespoon chia
seeds 1 orange slice 1 small piece
of ginger (like 1/4 ″) 1/4 cup cucumber slices 1
handful blueberries 1
handful raspberries 2 celery stalks A few... View Article
Around two hours after breakfast, I'll make a smoothie, and usually go for a
handful of frozen
spinach, frozen strawberries, almond butter, hazelnut milk, a squeeze
of lemon, ground chia
seed, a dash
of cinnamon, collagen peptides or protein depending how hungry I am, and some adaptogen mushroom powder.
A
handful of pumpkin
seeds for zinc; a couple
of brazil nuts for selenium; and lots
of dark green leafy vegetables like kale or
spinach for iron.
Green Smoothie ingredients in my freezer: previously fresh bag
of spinach or kale from which I remove
handfuls and stuff in the blender; flax
seeds; unpeeled lemons quartered and tossed in a ziploc bag (much easier than juicing and freezing cubes, etc.); bag
of mixed berries (I find if I put those in the blender first I'm not dealing with raspberry
seeds in my teeth); peeled bananas tossed in a ziploc bag.
My favorite juice which I make in my Blentec is made with 1 small mango, 1 organic apple, 1 organic kiwi,
handful of pineapple shunks, 2 big
handful of organic baby
spinach leaves or organic kale, 1 tbsp
of homemade ground flax
seed spread or 1 tbsp
of ground flax
seeds, 1 tbsp
of coconut oil (optional), 1 tbsp hemp
seeds, 1 tsp
of L - Glutamine powder and 1 1/2 cup
of spring water... blend and enjoy!
1 1/2 to 2 cups Almond Milk 1 Orange (Peel removed and chopped into pieces) 1/2 to 3/4 cup
of Pineapple - Chopped (I used frozen) 2 Tbsp Chia
Seeds 3 Tbsp Hemp
Seeds 3/4 cup Zucchini - Chopped 1/2 cup Cashews - soaked for a few hours 1 scoop Vanilla Fermented Vegan Protein Powder 1 scoop Wheatgrass Powder (I like Amazing Grass) 1 to 2 cups Baby
Spinach Handful of Ice Blend and enjoy!
It has a
handful of frozen fruit (peaches, strawberries, etc.), half a frozen banana, a big
handful of baby lettuce greens,
spinach and / or kale, a big scoop
of greek yogurt, a tablespoon
of ground flax
seeds, a teaspoon
of raw honey, and then I top it off with some water.
of flax
seed, 1 c.
of frozen blueberries, a few dashes
of cinnamon, a
handful of dark greens (I use kale or
spinach), blended in a Vitamix.
Strawberry
Spinach Smoothie 200 g / / 1 cup strawberries 2 handfuls of fresh spinach leaves juice of 1/2 lemon 1 liter water 2 tsp chi
Spinach Smoothie 200 g / / 1 cup strawberries 2
handfuls of fresh
spinach leaves juice of 1/2 lemon 1 liter water 2 tsp chi
spinach leaves juice
of 1/2 lemon 1 liter water 2 tsp chia
seeds