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chia seeds

Youthful skin in a bowl

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Youthful skin in a bowl

This amazing recipe is the result of a collaboration with a brand I want to introduce. A german skin care company, and what I like about A4 is that they believe that beauty is achieved through clean skincare products and a healthy diet. Their belief in a healthy diet ignited research on all the food ingredients that specifically nourish mature skin, blemished skin, dry and sensitive skin. 

To complement the A4 research, I created the FACE FOOD SERIES - different recipes designed specifically with the lists they provided me for every skin type. 

This is the first recipe of the series. A berry bowl made specifically to nourish maturing skin and reduce the appearance of time. 

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FACEFOOD 1. BERRY BOWL

A recipe full of antioxidants for youthful skin.


INGREDIENTS

1/2 cup blueberries
1/2 cup blackberries
1 c cup raspberries
1/2 cup shredded coconut
1 tbs chia seeds
1 tbs coconut oil
1/2 cup coconut milk
1/2 cup coconut water
1/2 tsp cinnamon

More berries, coconut and bee pollen. 

instructions

1. Blend all the ingredients until smooth.

2. Serve in a bowl.

3. Optionally, top with berries, coconut or bee pollen.

4. Take your spoon and dig in! 

 


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Pantry essentials: SUPERFOODS

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Pantry essentials: SUPERFOODS

Perhaps you have heard of the incredible health benefits of Superfoods, but you are wondering why they are so special and how to incorporate them into your daily diet. In this post I will share exactly what Superfoods are and why they are so important, as well as my top 6 favourite Superfoods. These are the ones I always have in my pantry which appear in many of my recipes. They are easily available and a great place to get started! So let's get to it.

What are Superfoods?

 Superfoods are the most potent, nutrient-dense foods available in the world. They have an incredibly high nutritional value that is incomparable to normal foods such as fruits and vegetables. These super-concentrated foods are densely packed with antioxidants, enzymes, essential fatty acids, good fats, proteins, vitamins and minerals, and each superfood contains a dozen or more properties. 

Following is a list of the top superfoods categorised into groups. Don't get overwhelmed by this list, I share it for informational purposes. 

Algae

  • AFA blue-green algae
  • chlorella
  • spirulina
  • kelp

Bee products

  • bee pollen
  • honey
  • propolis
  • royal jelly

Cacao products

  • cacao powder
  • cacao nibs
  • cacao butter

Coconut products

  • coconut oil
  • coconut flesh - shredded or flakes
  • coconut cream

Fruits

  • goji berries
  • mulberries
  • incan berries
  • açai berries
  • camu camu powder
  • baobab powder
  • lucuma

Roots and grasses 

  • maca powder
  • wheatgrass 

Seeds

  • hempseeds
  • chia seeds

 

Why use Superfoods?

Superfoods are ancient foods that grow in some of the most remote places on earth where local inhabitants have harnessed their powers for centuries. Luckily these powerhouses are now available to us and adding them to our diet will provide maximum nutrition, meeting and exceeding ALL our nutritional requirements, from protein to essential fatty acids. 

They greatly improve overall health, dramatically increase energy levels, strengthen the immune system, improve libido and athletic performance, enhance mental clarity and focus, increase longevity and many more health benefits.  Basically, Superfoods cleanse, detox, energise and deeply nourish every organ, bone and tissue in our body. For all these reasons superfoods can delay the signs of aging, and even prevent or improve the symptoms of a variety of major modern diseases.

How to buy and include Superfoods?

Superfoods should be raw and organic so they are clean, pesticide and chemical-free, and provide higher amounts of nutrition. Since the soil and most of the foods out there are low in nutrients, its important to invest in good quality superfoods as the medicine that will fill in all the nutritional gaps and deficiencies. To get the maximum benefit from superfoods, they are best eaten raw to ensure they preserve all their properties intact, as some of them are sensitive to heat and will loose their benefits once cooked.

❤  You can add superfoods into smoothies and shakes, treats, trail mixes, desserts and dressings or simply sprinkle them on top of your granola, smoothie bowl or cereal. The best place to start is by adding 1 teaspoon of any Superfood to your smoothies, specially in the morning. This way you kick start your day with an easily digestible breakfast packed with nutrition which will enhance your natural energy, clarity and focus for the rest of the day. Superfood smoothies are the single most important change towards a healthier mind and body. 


my top 6 favourite superfoods

These are my favourite top 6 because they are easy to find and easy to include. Once you buy a pack you will have it in your pantry ready to use, and they last a good while too. You will also find them in many of my recipes so its always good to have them around if you are running out of ideas.

Chia seeds have been used by the Mayas and the Aztecs as a source of energy for centuries. These tiny seeds have powerful anti-inflammatory properties, are loaded with antioxidants, contain high amounts of omega 3 fatty acids and protein. They promote bowel movements, detoxification and boost the immune system. 

❤ They can be added to smoothies, nut milks, shakes or juices. Stir them into yogurt, nut spreads, cereal or porridge. Soak them in water to for a gel-like substance as a base to a chia pudding or dessert.

Raw Cacao contains high amounts of magnesium which balances brain chemistry, builds strong bones, regulates blood pressure and prevents constipation. Cacao is one of the most antioxidant foods in the planet. It also contains serotonin which regulates mood and provides a sense of happiness and well-being. Cacao is also high in sulfur, the beauty mineral which contributes to strong hair, nails and beautiful skin. Always choose raw organic 100% pure cacao. 

❤ Use cacao powder in smoothies, nut milks, treats or desserts. Sprinkle cacao nibs on cereals, smoothies, porridges and desserts.

Maca powder comes from a root that grows in Peru, a powerful adaptogen that increases the body's resistance to stress and anxiety. It is also a powerful libido enhancer, enhances fertility in men and women, balances hormones and promotes reproductive health. It boosts immune system, provides energy, increases physical strength and aids in athletic performance.

❤ Start with 1 tsp and gradually make your way up to 1 tbs. Add it to your smoothies, drinks or nut milks. Add it to your porridge, nut spread, chia pudding, treats or desserts.

Goji berries are extremely rich in antioxidants which promote longevity and contribute to cardiovascular and immune system health. They contain betaine, carotenoids, and zeaxanthin, nutrients that build muscles and protect the skin, eyes and liver. Gojis enhance strength and stamina as well as sexual energy. They are a complete protein source and contain more than 21 trace minerals such as zinc, calcium and iron.

❤ Eat them as a snack on their own, or add them to your favourite nuts. Add them to granola, porridge, smoothies, yogurt, bars and other treats.

Coconut products benefit the heart, brain and stomach, amongst others. They improve digestion and absorption of vitamins, minerals, and amino acids. Coconut is a natural antibiotic that contains a fatty acid that naturally fights off bacteria, virus and fungus. The saturated fat content of coconut oil is from medium chain fatty acids that support the immune system and nervous system, boost metabolism and aid weight loss.

❤ Choose unrefined virgin coconut oil and use it for cooking, baking, in desserts, treats and smoothies, use it also as a skin moisturiser or makeup remover. Use unsweetened shredded or flaked coconut in smoothies, treats, desserts, trail mixes, or sprinkle it over porridges, cereals, or yogurt. 

Bee pollen is the most complete and nutritious food found in the planet. Its a complete source of protein, a great source of healthy fats, enzymes, B vitamins, and contains a long list of minerals. It increases strength, energy and endurance while providing quicker recovery from exercise. It also increases muscle growth and definition. It increases longevity, rejuvenates and heals hormonal imbalances.

❤ Add 1/2 tsp to your smoothie, nut milk, post work out shake, cereal or yogurt. Sprinkle over desserts or sweets.


Start by adding 1 or 2 new sexy superfoods to your diet this week and gradually expand your selection. You can add them at a pace that suits you and that allows you to experiment with each one until you find your favourite way to eat it. I promise you will quickly notice the glowing results from eating these incredible superfoods. 

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Quinoa & Chia Pancakes

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Quinoa & Chia Pancakes

QuinoaPancakesbyTanya1

MAKES APPROX 10 PANCAKES


INGREDIENTS

1 tbs chia
4 tbs water
3/4 c quinoa flour
2 tsp maca
1 1/2 tsp baking powder
1/8 tsp himalayan salt
2 c almond milk
4 tbs maple syrup + more to serve
Coconut oil for cooking

3/4 c raspberries
1/4 c blueberries

2 tbs shredded coconut
1/4 tsp coconut oil


Vegan, gluten-free, and grain-free.

INSTRUCTIONS

1. Start by mixing the chia seeds with 4 tbs of water in a small bowl, and let it sit while you prepare the rest.

2. Place the shredded coconut in a pan at medium-low heat with 1/4 tsp coconut oil, mix well and let it cook until it starts to brown, about 5-7 min. Turn off the heat and set aside.

3. Next, throw the blueberries and raspberries in a food processor and pulse until pureed, about 15 seconds. Set aside.

4. Now, mix the dry ingredients together in a bowl: the flour, maca, baking powder and salt. Then mix the wet ingredients in another bowl, the chia, almond milk and maple syrup, whisk to combine. Now add the dry mix to the wet mix and whisk to combine it all together into a batter.

5. Bring a non-stick pan to medium-low heat with a teaspoon of coconut oil. When the pan is hot add 1/4 cup of the batter onto the pan. When it starts to bubble on the sides and the top, carefully lift and flip the pancake. Should cook about 2-3 min per side. Repeat until the whole batter is used up adding more coconut oil as needed.

6. Now stack your pancakes onto two plates. Add 1/2 of the berry puree onto each stack. Pour maple syrup over them and top with the toasted shredded coconut.

QuinoaPancakesbyTanya2

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Banana Cinnamon Granola

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Banana Cinnamon Granola

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This is the perfect fall recipe for granola. It takes about 10 minutes to prepare and 40 to bake. Naturally sweetened with banana and dates and a hint of warming cinnamon, it doesn't need added sweeteners (unless you want it sweeter). In this recipe I used only nuts and superfoods and left out the inflammatory grains typically found granola, so its great for those in a grain-free and sugar-free lifestyles.

I like to eat it with almond milk as a healthy and tasty breakfast; with a cup of plain greek yogurt topped with berries; as a topping to a chia pudding; or simply on its own as a very satisfying snack. The yield of this recipe is not so big, since my equipment and kitchen are small I can't make big amounts, but you can increase the amounts to make bigger batches that can last for months stored in air tight containers. Its a simple, healthy and filling recipe, and I know you will love it!

BANANA CINNAMON GRANOLA RECIPE


PREP TIME: 10 MIN

COOK TIME: 40 MIN

TOTAL TIME: 50 MIN


ingredients

1/2 c almonds, roughly chopped

1/2 c pecans, roughly chopped

1/2 tsp cinnamon

2 tbs chia seeds

1/3 c unsweetened shredded coconut

1 banana

5 medjool dates, pitted

seeds of 1 vanilla bean

3 tbs coconut oil

1 tbs almond milk

pinch of sea salt

INSTRUCTIONS

1. Pre-heat oven at 350F/175C.

2. In big bowl mix all your dry ingredients: almonds, pecans, cinnamon, chia seeds and shredded coconut.

3. Throw all the remaining ingredients in a blender and blend until creamy.

4. Add the wet paste to the dry ingredients in the same bowl and mix thoroughly until everything is well coated. 

5. Line a baking dish with parchment paper and grease it with a touch of coconut oil. Spread the mixture evenly on the dish.

6. Bake at 350F/175C for 20 minutes. Remove from the oven, give it a stir to avoid big clumps, and return to the oven. Bake for another 20 minutes, until golden brown. When its done it may still be wet and sticky but thats normal. As you let it cool it will become crunchy. 

* Store it in an airtight container for months!


❤  Eat with almond milk (or any other nut milk).

❤  Eat with plain greek yogurt, topped with berries.

❤  Add it as a topping to a chia pudding.

❤  Enjoy it simply as a healthy snack. Pack it in little single serving bags and its the perfect on the go snack.


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