Complete the Cook - week 3

 

Are you shopping on a budget?  But want to find cheap, healthy products?

We've got you covered with 3 of the best budget buys we found this week

Product recommendation: Oat Dream

Oat Milk 

£1 for 1 litre (current offer reduced from £1.50 @ Tesco)  

More about OAT DREAM 

We love dairy alternatives when it comes to milk and there are so many different varieties now, its getting difficult to choose.  Ive always gone for GOOD HEMP milk or OATLY (original or Oatly chocolate is the BEST) - and honestly there is no beating them for cereal, puddings, cooking, and in hot drinks BUT on a budget we tried this one this week and its come up trumps.  Works perfectly in coffee/tea - no curdle!  And its creamy, silky texture works so well to make drinks and smoothies that little bit more luxurious.  A really subtle flavour that works with just about everything.  Great substitute for almond milk in the breakfast smoothie bowl recipe below.

Product recommendation: Chia Seeds

Chia Seeds
£1 for 150g (@Tesco - own brand)
Shop HERE 

**Want to learn more about Chia Seeds? SIGN UP today for our FEATURE FOODS email Starting with the lowdown on Chia Seeds (and followed by a focus on many other "superfoods", "added extras" and "magic powders" you can use while still on a budget) we will take you through the pros and the cons of each, with nutritional info, recipe ideas and of course where to buy the cheapest versions or alternatives that might be just as good to power boost your smoothies, salads and more #nononsense!

Product recommendation: Lancashire Farm, Natural Bio Yoghurt

Whole Milk Yoghurt

An amazing £1 for 1kg

More about LANCASHIRE FARMS products 

We were championing The Collective Dairy in a previous Complete the Cook blog and we are still loving their work, their product, their branding, their ethos and everything about them! The only reason we are sharing this one with you today too is that its a KG for a £1 !!  So in the theme of a great budget buy - this is a fantastic one.  And its still healthy and versatile for breakfast, pudding, in sweet or savoury recipes!  We chose the Whole Milk variety.  There are also lower fat versions available if you prefer, but we never recommend low fat.  If you are doing it, do it properly - its still unsweetened natural yoghurt, its still not a "baddie" so be good to yourself and choose the whole milk version with a thicker, creamier texture and ultimately a better taste (in my opinion).

OK - to finish you will want the recipe:

BREAKFAST SMOOTHIE BOWL - for protein, fibre and energy

Ingredients:

• Yoghurt (large tbsp) as per last weeks recommendation or AS ABOVE
• Almond milk (as per last weeks recommendation) or Oat Milk AS ABOVE 
• Milled flaxseed (large tbsp - the more you add, the thicker it will be) 
• Bran (2 handfuls of all bran / bran flake cereal) Almonds (handful) 
• Chia seeds (large tbsp) 

Topped with: 

• More almonds (as much as you can see) 
• More Chia seeds (as much as you can see) 
• Rolled oats (as much as you can see) 
• Maca powder (as much as you can see)     

**WANT TO KNOW MORE ABOUT MACA?  Maca will be in our Featured Foods series starting soon - sign up to be first to receive info**

• Maple syrup (drizzle over the top, quantity up to you depending on your sweet tooth)

Just remember we recommend this for after exercise so don't ruin what you just worked so hard for, by topping up on too much sugar and sweet!

Method: 

• Pop the flaxseed, bran, almonds and chia into a blender 
• Cover with milk and blend until thick and smooth and creamy 

*note* More flax will thicken, more milk = less thick - find your consistency to sit nicely in the bowl or add more milk and drink as a smoothie, adding a tiny bit of honey and maca powder to sweeten your drink too! 

• Pour/spoon into bowl
• Top with the added extras and fresh fruit to taste

If you're sick of protein shakes and you don't have time for eggs, its too early for chicken or fish as a protein source - get on this.  Great after exercise or training to help repair sore muscles and to give you some slow release energy to keep you going until lunchtime.  Plus you can prep it in advance ready for when you return from your run, or take some in a sealed pot in your gym bag with you!

More recipes to come in complete the cook next time!  If you don't want to miss it - you can sign up for the FREE newsletter HERE

Want to know more about maca, chia and other perhaps not so common ingredients we use to boost our smoothies, salads, snacks and more?  Then be one of the first to receive our "Feature Foods" series where we focus on pros and cons of so called superfoods and provide no nonsense shopping lists of the added extras - just click HERE

 

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www.nitakothari.com 

 **Please remember this is advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**

 

  

 

 

Complete the Cook - week 2

 

Here come 3 of the best we found for you this week:

RECOMMENDATIONS

Garlic and Parsley Flatbread @ Tesco (own brand)

£1 - on offer! for 210g slice

Shop now

Quinoa Salad Topping part of the new 'Super Grains' collection @ Tesco (own brand)

£1.50 for 143g

Shop now

OR you can make this yourself easy enough by buying both red and white quinoa, cooking it up (just follow packet instructions its very simple).  Add pomegranate seeds, pumpkin seeds and a little chimichurri paste.  You can even make the paste yourself - a basic version would use parsley, garlic, oregano, white wine vinegar and olive oil.  But if you want to have a proper go, Google some recipes as there are many other herbs and spices you might prefer and want to add that can work really well too! Its simple to do, and you could make a big batch of it (both the paste and the salad topper) - BUT I chose to buy it ready made this time, as the ingredients to make it myself, although readily available, are expensive and I don't need either in bulk right now.

Almond milk by Alpro

£1.85 for1 litre (1.75 pints)

find out more: Alpro

We usually go for hemp and/or oat milk from GOOD HEMP and OATLY but tried the almond option for a change this week.  It was good - BUT cannot be used in coffee/tea because it curdles.  Use the oat or hemp milk for that.  In smoothies the almond milk was great with a nice subtle nutty flavour adding that little bit extra.  

**Anyone got any tips for me on other BRAND of unsweetened almond milk they have found?**

And all these fab ingredients were used in the following recipes we threw together for the first time this week - both we will certainly make again and encourage you to give them a go too!

RECIPES

 

FLATBREAD TOPPER

Ingredients:

• Garlic and parsley flatbread AS ABOVE (1/3rd)
• Fresh raw baby spinach leaves (a generous handful)
• Green olives in oil, cooked red peppers and chilli (another generous handful)
• Feta cheese chunks (we cut 1 slice from the block and divided that into 6 pieces)
• Quinoa Salad Topper AS ABOVE (big tablespoon full)
• Honey (just a nice drizzle over the top)

Method:

Put the stuff on top of the bread, in the order as listed above.  Enjoy!

FRUIT & NUT SMOOTHIE

Ingredients:

• Unsweetened almond milk AS ABOVE (enough to cover the fruit in blender)
• Perfectly Imperfect Strawberries AS PER LAST WEEKS BLOG (large handful)
• Frozen cherries (large handful)
• Acai powder (heaped teaspoon full)
• Chia Seeds (tablespoon)
• Cucumber (1/3rd)

Method:

Add the fruit and chia seeds to the blender

Cover with milk

Pop in the powder

Blend til creamy (find the consistency you prefer by adding less milk, more chia for thicker and vice versa for more diluted)

Drink and enjoy with your breakfast or as a super boost snack!

For more recipes, ideas, tips and cheat sheets etc just CLICK HERE to be one of the first to receive our new email newsletter!  

Remember we offer fully comprehensive weight management programmes and health coaching, so for more about what we do and how we can help you create your own healthy recipes and healthy eating plans, give me a shout on  info@nitakothari.com if you'd like to find out more.  We'd love to work with you to create healthy recipes using the foods YOU like so YOU enjoy them! 

For a free, no obligation, consultation just get in touch:  info@nitakothari.com and mention this post.  

To share your recommends for almond milk or your pics of smoothie creations please comment below, or get involved via social media:

  Facebook | Instagram | Twitter | Google+ | Pinterest | Blogger

 

www.nitakothari.com

 **Please remember this is advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**

Smoothie "Recipe" Round Up

You might have noticed my rough attempt at putting food stuffs together (ingredients), usually blending them, and coming up with a delicious smoothie, soup, or other pot of goodness, but as this has been ad-hoc I thought I’d take the opportunity this week to treat you all to a little round up of what I loosely call my smoothie “recipes”.  Pics and ingredients are all below.  Most quantities are changeable – even each time I make them – my blending is definitely not a science, so I’ve added a rough estimate of quantities, but please feel free to play about and find the way you like things if you do attempt any of the smoothies here.

I’d like to add a quick word on blenders…..I use a £7.99 Argos own brand blender and I blend, I don’t currently juice as I like to use the whole fruit/veg and other ingredients too, I don’t like to waste as much as juicer does and I want the fibre that blending the whole piece provides.  Also I am lazy and like to make these in the morning quick, easy, no nonsense and no washing up (I just rinse the blender immediately after use).  You can of course juice some of the recipes below but I would advise using much larger quantities of fruit and vegetables – especially of the more watery fruits and veggies and you won’t need to add the water/juice as listed. 

Back to the blending - You can of course use the professional blenders, or a handheld if that’s what you have or prefer, but the reason I mention this is to let you know you don’t HAVE to use the pro brands.  Lots of people ask me what blenders/juicers I’d recommend, well there you have it – seriously – if I can knock these up in my £7.99 generic appliance that I’ve been using for the last 4 years, then really, if you can’t afford it, there is no need to pay 10 x that much for a fancy one.  Of course if you want a fancy one – go for it! They do look nicer, they work faster, they can be small and sleek and of course have their benefits……

Anyway, SMOOTHIES……

Go To Green Smoothie:

Ingredients: 

1 x granny smith apple

1 x kiwi fruit

1 stick celery

Lemon juice (from about ½ a lemon)

1/3^rd cucumber

1 inch raw ginger

Handful raw baby spinach

Handful raw curly kale

Splash apple juice

½ glass water

Method:

Chop all, add to blender, BLEND (add more water or juice as required for best consistency)

Bright & Boosting Green Smoothie:

Ingredients:

1/3^rd cucumber

Handful raw baby spinach

Handful raw curly kale

1 stick celery

½ lime

1 x kiwi fruit

½ glass water

Method:

Chop all, add to blender, BLEND (add more water as required for best consistency)

Breakfast Smoothie:

Ingredients:

1 glass of milk (skimmed/hemp/oat)

1 small pot natural or Greek yoghurt

A good handful of whole almonds

Handful of coconut (pieces not flakes)

1 banana

1 tbsp milled flaxseed

Method:

Add ingredients to blender leaving a few whole almonds and coconut chunks to mix through/sprinkle on top whole, BLEND (add more milk as required for best consistency)

Red Wake Up Smoothie:

Ingredients:

1 x large orange

2 x carrots

1 inch fresh, raw ginger

1 x enormous beetroot

½ glass water

Method:

Peel and chop all, add to blender and BLEND (add more water as required for best consistency)

Berry Shake:

Ingredients:

1 glass of milk (skimmed/hemp/oat)

1 generous handful fresh blueberries

1 generous handful raspberries

1 tbsp flaked almonds

1 tbps milled flaxseed

Method:

Add all to blender leaving a few almond flakes to sprinkle through and add on top, BLEND (add more milk as required for best consistency)

Give them a go if you fancy and let me know what you think?  You can share your smoothie snaps and any additions/ingredients swaps etc via our Facebook page or on Twitter.  You can also find more of our recipes and images on Instagram and Pinterest.

To follow our blog, please see nononsensenita.blogspot.co.uk or follow us on Google+

For more info or any queries on the ingredients, blenders, or anything else please see www.nitakothari.com and/or email us on info@nitakothari.com

**Please remember this is nutritional advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**