Healthy smoothie and meal Recipes x

Hi Guys and Gals

I'm back with another blog post, actually my second one this week, i did  a review on Monday of some Eco Friendly Make up Brushes so if your interested in checking that out, head on over to my blog page and read up on it. So i have two delicious recipes for you guys to try put today, i would like to know f any of you have tried these recipes out, if you do leave a comment on the post and i will reply. Anyway onto the recipes.......

Smoothie Recipe
Today's smoothie is going to be..........Tropical Green Smoothie
This drink brings together some amazing fruits and a few green leafy vegetables and it actually makes them taste great. But what's even more important than taste is the high nutritional profile of this smoothie. Fibers, antioxidants, vitamin A and vitamin C are just a few of the nutrients found in this smoothie, but they are essential for a healthy lifestyle.

Servings: 4 

Ingredients:

• 1 papaya, peeled and cubed
• 2 pineapple slices
• 2 tablespoons of coconut flakes
• 1 cup of coconut milk
• 1 ripe banana
• 1 cup of buttermilk
• 1/2 teaspoon of vanilla extract
• 1 cup of fresh spinach

Directions:

mix all the ingredients in a blender and pulse until well blended and smooth. Pour into glasses and serve it fresh and chilled

Nutritional Information Per Serving:

Calories: 255

Fat: 15.9g

Protein: 4.6g

Carbohydrates: 27.6g

Meal Recipe

Today's yummy meal recipe is for.........Kale, sweet potato and feta frittata

Serves: 6

Preparation time: 10 mins

Cooking time: 55 mins

Ingredients:

• 200g (7oz) sweet potato, peeled and chopped into 1cm pieces
• 1 tbsp extra virgin olive oil
• 2-3 bunch of kale, trimmed and chopped
• 1 medium carrot, grated
• 2 tbsp sun-dried tomatoes, chopped
• 60g (2 1/2 oz) grated cheddar cheese
• 40g (1 1/2 oz) toasted pine nuts
• 1 tbsp parsley, chopped
• 1 tbsp basil, chopped
• 100g feta cheese, crumbled
• 4 eggs
• 1 tbsp tomato puree
• cherry tomatoes, quartered 

Directions:

1. Preheat the oven to 200०C/400०F/gas mark 6 and grease and line a 28x18cm (11x7in) pan/tray
2. Toss the sweet potato in the oil and bake in the oven for about 30 mins. Reduce the oven to 170०C/325०F/Gas mark 3.
3. Blanch the kale for 2 mins, drain and blot to remove water
4. Combine the carrot, sun-dried tomatoes, cheddar cheese, pine nuts, herbs, feta, kale and sweet potato
5. Whisk together the eggs and tomato puree and stir through the vegetables. Pour into the prepared tray and scatter cherry tomatoes on top. Bake for 15-20 mins until set.
6. Cool and cut into squares, serve at room temperature with a green salad.

Hope you guys enjoy these, see you next week for more recipes.

Chezney💓💓💓

Workout plan!!

Hi Guys and Gals 

I'm here on time like i said i would be with the workout plan  promised to share with you guys, but first of all before i get into that i want to say a  big massive THANK YOU!, I have reached over 1000 page views on my blog and it has made me so incredibly happy to see people taking an interest in my blog and actually reading my posts. It is also incredible to see where in the the world some of my audience is, a few places I've seen are, Philippines, United Kingdom, United States, Australia, Ireland, Canada, Germany, France and Portugal! its amazing, so once again tank you so much for taking the time to read my blog, i love you all!!!

On to the workout plan, the trainer said to do this plan after you have completed your cardio exercises and you can do it 3 times a week or more, enjoy guys and if you do do it let me know how it turned out.👍💪💪💪

• 25 squats holding a medicine ball (whatever your comfortable to start with then work up in weight) when coming up from the squat lift the medicine ball above your head then back to chest and into the next squat
• lunges (as low as you can go) 15 each leg
• 100 jumping jacks (do 50, 5/10 second breather then other 50)
• 25 tricep dips
• 30 bicep curls using a medicine ball, get into squat position, pull your tummy in and get curling
• 1 minute plank
• 30 bicep curls same position as above
• 25 bicycle crunches
• 30 second left side plank
• 25 bicycle crunches
• 30 second right side plank
• 1 minute wall sit
• 20 reverse crunches
• 30 second V sit (sat on floor, legs up in a v shape slightly lean back and hold for 30 second)

finish off with some nice stretches, enjoy guys, i will be back on friday with another blog post, i will be reviewing an item, this particular item may help with aches and pains from work outs so make sure to check it out guys 😊

Chezney 💓💓💓

Yum Yum Yum!

Hi Guys and Gals
back again with my smoothie and meal recipe for you, i love doing these weekly segments, finding different smoothies and meals and letting you guys in on the yummy recipes.

Back at the gym properly too, i have been slacking so bad but i need to pick myself up and get back into it, no pain no gain as they say ha ha. Went extra hard today because i had a day off, so i was in the gym 9:30-11:00am, and did a pretty good work out, also spoke to one of the trainers thee and she told me a little workout to do after i have done my cardio (for those interested i will share this in a separate post on Wednesday)

Anyway onto the recipes starting with the smoothie 😋

Today's smoothie is.......... Frozen Mango and Kale smoothie! (perfect for these surprise sunny days!)

This Smoothie is amazing, not only as a drink but also as a dessert. Adding more mango will give you a thicker consistency that can be served with a teaspoon. As unusual as it sounds, this combination is delicious!

Servings:4

Ingredients:

• 1 ripe mango, peeled, cubed and frozen
• 1/2 cup of plain yogurt
• 1 cup of almond milk
• 1/2 cup of crushed ice
• 1/2 teaspoon of vanilla extract

Directions

combine all the ingredients in a blend and process until smooth, pour the smoothie into glasses and serve it as fresh as possible.

Nutritional information per serving

Calories: 218

Fat: 16.3g

Protein: 3.6g

Carbohydrates: 15.7g

Today's meal recipe is........ Marinated steak with Medditerranean vegetbles

Serving: 4

Preparation time: 10 mins, plus 1 hour marinating

Cooking time: 25 minutes

Ingredients

• 4 x 175g (6oz) steaks
• 4 tbsp olive oil
• 1 tbsp Italian seasoning
• 2 red onions cut into wedges
• 3 courgettes, sliced
• 2 aubergines, cut into wedges
• 2 yellow peppers, de-seeded and cut into wedges
• 4 large tomatoes, quartered
• juice and zest of 1 lemon
• 1 garlic clove, crushed
• small bunch of parsley, chopped

Directions

1. Toss the steak in half the oil and the Italian seasoning, leave to marinate in the fridge for 1 hour.
2. Toss the vegetables in the remaining oil, lemon zest and juice, garlic and seasoning and leave to marinate for 1 hour.
3. Preheat the oven to 200⁰C/400⁰F/Gas Mark 6.
4. Preheat a griddle or frying pan over a high heat and cook the onion, courgette, aubergine and peppers in several batches for 1-2 mins each side until tender
5. Grill the tomatoes for 30 seconds each side, transfer the veg to lined baking trays and bake for 8-10 minutes.
6. Grill the steak until cooked to your liking and leave to rest covered with foil for 3 minutes.
7. Thinly slice the streak and toss with the juices and the vegetables, Sprinkle with parsley and serve!. 

Hope you guys enjoy these recipes, feel free to post a comment on this post in the comment''s section below, Seeya Wednesday for the work out plan. 😊

Chezney 💓💓💓

Smoothie and Meal recipe x

Hi guys,
So i have here for you a NEW smoothie and meal recipe, i have honestly missed putting these up for the last couple of weeks. I did say i would let you guys know about how it was at Wembly in this weekends post but i will bring that to you in a separate post tomorrow! (i promise), but hey that just means for those of you that like to read my blog you get an extra upload!.

Before i give you the recipes i would just like to say thank you to the ones that actually read my blog, all you strangers around the world and maybe even a few friends and family (but to be honest i dont think many of my friends and family can be bothered! which is nice, but to those that do thank you), it makes writing these blog posts worthwhile. 

Anyway onto the recipes 😋 

Smoothie Recipe
Today's smoothie recipe is for a Peanut Butter Green Smoothie.

Peanut butter is classic but apart from the usual sandwich, you can also use it for a delicious drink, a healthy one might i add!. This smoothie is thick, rich and filling, but also loaded with nutrients, like calcium, potassium, and plenty of antioxidants. It's a real addition to your diet and even the kids might like it!.

Servings:4

Ingredients

• 1/4 cup of peanut butter
• 1 cup of fresh spinach
• 2 kale leaves
• 2 tablespoons of chia seeds
• 1/2 cup of plain yogurt
• 1 cup of almond milk
• 2 tablespoons of maple syrup
• 1 pinch of nutmeg
• 1 pinch of cinnamon powder

Directions
Mix all the ingredients together in a blender and pulse until well blended and smooth.
Pour the drink into glasses and serve fresh ad chilled

Nutritional Information per serving
Calories: 377
Fat: 25.6g
Protein: 11.5g
Carbohydrates: 24.4g


Meal recipe
Today's meal recipe is for Take-Away style Kebabs........ yummy!

Ingredients

• 1 whole egg
• 1/2 tsp of black pepper
• 1 tsp of garlic powder
• 1/2 tsp of sea salt
• 1/2 tsp of chilli powder
• 1 pound of minced beef
• 1 tbsp of chives
• 4 tbsp of full fat Greek yogurt 

Directions

1.  Knead the minced beef, egg (beaten), black pepper, sea salt, chilli powder and 1/2 tsp of garlic powder into a mixing bowl, then shape it into  a 'loaf of bread'.
2. Place the loaf onto a baking tray and cook in a pre-heated oven for 1 hour 20.
3. Turn the loaf half way through cooking so it browns evenly.
4. Mix the yogurt, chives and 1/2 tsp of garlic powder to for a garlic dip
5. Once cooked thoroughly, slice the loaf very thinly, and serve with a side salad and the garlic dip

Hope you guys enjoy these recipes, if you do and decide to try them, feel free to comment on this post with how they turned out.  

See you tomorrow for the next post xx

Chezney 💓💓💓

Smoothie and Meal Recipe!

Hi guys

I know i usually post a fitness post weekly but i haven't got one to post this week sorry 😔👎, So much has been going on and with the bank holidays thrown into it I'm a bit mixed up this week!. I'm back on it properly next week so will deffo post another fitness post next Saturday or Sunday.

I didn't want to leave you guys with nothing, so i have still brought you a smoothie recipe and a meal one also. So enjoy and if you do try them out pop back and leave a comment on what you thought and i you enjoyed it! 😋

This weeks Smoothie Recipe

Spinach and Citrus Smoothie

This recipe is very basic and easy, but it has a lot of potential and you can also use it as a base for your day to day drinks. Just add different fruits or vegetables and you're set to have a new drink every single time. Berries, Swiss chard, lettuce, cucumber, mint or even aromatic herbs are just a few of your choices. Enjoy!

Servings: 4

Ingredients:

• 2 cups spinach
• 2 oranges, cut into segments 
• 1 cup of plain yogurt 
• 2 tablespoons of honey
• 1 teaspoon of orange zest
• 4 ice cubes

Directions

Mix all the ingredients together in your blender and pulse until smooth. Pour the drink into glasses of your choice and serve it fresh and chilled.

Nutritional information per serving:

Calories:123

Fat: 1g

Protein: 4.7g

Carbohydrates: 24.4g

Meal recipe of the week

Turkey chilli with Cauliflower rice

Serves : 6

Ingredients

• 2 lbs Turkey mince
• 1 onion
• 5 cloves minced garlic
• 1 tbsp coconut oil
• 1 tin of tomatoes
• 3 tbsp of tomato paste
• 1 tin of kidney beans
• 1 red and 1 green pepper
• 1 tsp pink Himalayan salt
• 1 tsp black pepper
• 3 tbsp chilli powder (can add more or less depending on your tastes)
• 2 tsp oregano
• A pinch of cayenne pepper
• 2 large cauliflowers 

Directions

Cook the mince, drain any excess liquid, then add the garlic and onion and cook until soft. Add the rest of the ingredients and cook on a medium to low heat for about an hour.

The rice

Wash and thoroughly dry the cauliflower, remove all the greens, chop and place the cauliflower into a food processor (or if you dont have a food processor grating works just as well).

Transfer to a clean towel (kitchen roll works well) and press to remove excess moisture then saute over a medium heat in 1 tbsp of coconut oil, cover with a lid and continue until tender. Serve with the chilli  

Hope you guys enjoy these, seeya real soon for another blog post 😊

Chezney 💓💓💓