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💓💓💓

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 💓💓💓

Weekly Smoothie and Meal Recipe

Hi Guys,

Sorry i am a day late posting the recipe's, totally lost track of the days i blame the surprising heatwave we have had!, I keep forgetting we are in England, not used to this hot weather at all. I actually feel like i am on holiday, it's nice to have this kind of heat but horrible trying to sleep in it. I just cant get to sleep, i checked the temperature last night at 00:35 and it was 21੦c with no breeze coming through the windows!

Anyway before i get into the recipes i did say in my last post that if i did a Wembley video on YouTube i would post the link for you guys to check out so here it is: 

https://www.youtube.com/watch?v=38jd5bfYXOs

Just paste that into your browser and get watching, feel free to like comment or even subscribe, also i am aware that Wembley is spelled wrong i didn't notice that i missed the 'E' until the last minute and i was to tired to go back through and change it all so i just left it!

Right onto the Recipes 😋

Today i will start with the Meal Recipe which is going to be.... Stuffed Peppers, something nice, quick and easy for these hot days.

Ingredients

• 2 chopped onions
• 2 tbsp olive oil
• 1 cup of chopped tomatoes
• 1 cup of chopped peppers
• 1 cup of shredded kale
• 4 tbsp of lemon juice
• 4 peppers

Directions

1. Heat oil in a pan for 3 minutes
2. Preheat the oven on a medium to high heat
3. Add all the ingredients except the whole peppers to the pan and heat for 5 minutes
4. Cut the tops off  and de-seed the whole peppers
5. Stuff them with the mixture from the pan
6. Place them in a deep oven proof dish with boiling water in the bottom
7. Cover with foil and cook for 20 minutes
8. Enjoy hot or cold

Hope you enjoy these, comment on this post if you tried them out. 😊

Smoothie Recipe

This week's Smoothie Recipe is......... Berry Spinach Smoothie
Spinach and loads of berries is what makes this smoothie so yummy!. A touch of honey and vanilla complements the drink perfectly, but feel free to adding a few spices or even replacing the berries with other fruits. Cherries are a great alternative.

Servings: 4

Ingredients

• 1 cup of mixed berries
• 2 cups of fresh spinach
• 1/2 a ripe avocado, peeled
• 2 tablespoons of honey
• 1/2 teaspoon of vanilla extract
• 1 cup of almond milk

Directions

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

Nutritional Information Per Serving

Calories: 245

Fat: 19.3g

Protein: 2.4g

Carbohydrates: 19.9g

Hope you enjoy these recipes, see you next week x

Chezney💓💓💓

Fitness post part 4!!

Hi Guys and Gals,
I feel like i haven't posted in ages and i don't like this feeling at all!, 
Finally posting another fitness post although it will be pretty boring because i have literally just been doing cardio all week as one of the instructors who does the classes is off on holiday. Hopefully she is back next week so i can book into some classes and be able to have a more detailed post for you with some exercises you can try out.  It might be a bit of a short fitness section but i will still have a smoothie and meal recipe for you at the end, i did want to upload this on Friday but i had a children's party i had to attend with my eldest and we didn't get home till 8:15pm!!!! (i really need to drive) ← random fact about me there!.😅 

Monday
Cardio...... basically just went on the cross trainer for today's session to get back into things.

Tuesday
Cardio......... today i went on the treadmill and the exercise bike to burn off some of those stubborn calories 😂

Wednesday
Yet more cardio, cross trainer paired with the treadmill and a cheeky go of the weighted hula hoop just to finish off

Thursday
Cardio..... exercise bike and cross trainer today for me, my legs are not my friend 😐

Friday
Would of been cardio but didn't get to go because one of my girls had a bit of tummy ache so was off school and children aren't allowed in the gym unfortunately!

Now for the meal and smoothie recipes, if any of you use these please leave a comment below and tell me what you thought of them, would really like to hear from you guys.

Smoothie Recipe
Here is a different one for you guys...... Gazpacho Smoothie!
Gazpacho is a cold Mediterranean soup, but you don't need a bowl and spoon to enjoy it, not when you have this delicious smoothie that tastes the same and has the same health benefits. Plus its a pretty versatile recipe so feel free to add any other vegetables you like to improve its tastes and nutritional profile.

Servings:4

Ingredients

• 3 ripe tomatoes, peeled and seeded
• 1 cucumber, peeled
• 1/4 cup of fresh parsley
• 1/4 cup of fresh coriander also known as cilantro 
• 1/2 cup of spinach
• 1/2 a celery stalk
• 1 tablespoon of chives
• 1 cup of plain yogurt 
• 4 ice cubes

Directions
combine all the ingredients in a blender and pulse until smooth and creamy. Pour the smoothie into glasses and decorate with a celery leaf just before serving.

Nutritional information
Calories: 75
Fat: 1.1g
Protein: 5g
Carbohydrates: 11.2g 
Enjoy...

Meal recipe
Chicken Pizza..... with a twist!

Ingredients

• 4 chicken breasts
• 1 tube of tomato puree
• 1/2 cup of chopped peppers
• 1/2 cup of chopped onion
• 1/4 cup of goats cheese

Method

1. Butterfly cut the chicken breasts and flatten them out
2. Cover with tomato puree
3. Sprinkle peppers and onions over the top
4. Place on a baking tray in a pre-heated oven at 200*C for 15 minutes
5. Remove from the oven and sprinkle with goats cheese
6. Place them back in the oven for 5 minutes 
7. Enjoy with sweet potato fries or whatever you fancy, yum 

Hope you guys enjoyed this latest post if you did then feel free to leave me a comment to let me know. I have also started a YouTube channel search Cherelly, (should see a photo of me at the top of page i will put the same picture in this post so you now which one to look for) and check it out, i only have 3 videos on there at the moment but i have plans for so much more. While you are there you can like, comment or subscribe would mean a lot.😁

Chezney💓💓💓

YouTube photo x

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 💓💓💓