Posts In: Nutrition

5 Superfood powders to boost your Smoothie

We love a smoothie here at The Studio! If you struggle to get your fruits and veggies in, making smoothies is one of the quickest easiest ways to give your body the boost of health it needs! Adding a couple of teaspoons of one of these superfood powders to your smoothies and smoothie bowls can help to pack it out with health benefits. These are some of our favourites!

Spirulina Powder

Spirulina is known as a nutrient-dense food as it is packed full of vitamins, including vitamins A, C, E and B vitamins (including B12, if you are vegan this is a great way to increase your intake!) as well as minerals such as calcium, magnesium, zinc and selenium. Vitamin C and selenium are both antioxidants and help protect our cells and keep us healthy!

This algae that gives it’s signature green colour to your smoothie, is also an excellent vegan source of iron, providing 2mg per tablespoon. Spirulina is also high in protein, with just 1 tbsp providing almost 4g of protein per serving. So add this to your smoothie for a superfood protein boost!

Recipe idea.. Try mixing your choice of milk with frozen mango, a handful of spinach, half a banana and a spoonful of spirulina powder for a delicious green smoothie!

Matcha Powder

Matcha powder is high in anti-oxidants keeping our blood and cells happy and healthy. It is naturally caffeinated giving us a boost of energy! Providing a healthy alternative to your morning coffee. Can be blended into a smoothie or drank as a tea. Mix the powder with your favourite milk and heat in the microwave for a warming healthy drink.

Cacao Powder

For all you sweet tooth’s out there. We have good news, this chocolatey powder might just cure your craving without indulging in a sweet treat. Cacao Powder is one of the best sources of magnesium, which is essential for energy production, a healthy nervous system and helps maintain healthy bones.

Recipe Idea.. Try mixing 2 teaspoons of cacao powder with your favourite milk, add one banana, 3 dates and a spoonful of almond butter and blend together. Just as good as a chocolate milkshake but definitely healthier!

Hemp Powder

Hemp powder has an earthy, nutty taste and is often added to smoothies to boost protein intake. The powder is derived from Hemp seeds which are an incredibly rich source of minerals such as phosphorus, magnesium, calcium, iron, manganese, zinc and copper. Which help improve immune health, heart health and restore muscle tissue.

Hemp is a high-quality vegan protein, containing all nine essential amino acids, plus fibre, healthy fats and minerals, making this the perfect post workout powder to add to your smoothie!

Why not get inspired by this recipe and try adding it to Steph’s Post Workout Smoothie for an extra boost!

Wheatgrass Powder

Wheatgrass powder is one of the most popular superfood powders. Known for being high in healthy plant protein and rich in iron. Maintaining healthy iron levels helps to reduce feelings of tiredness and fatigue. It is also a great source of Copper and Vitamin E which improves skin health, metabolic processes and skin repair.

What’s your favourite smoothie? Let us know in the comments below!

Looking for another refreshing drink idea? Check this out!

We asked, you answered! In our recent poll we asked you what you wanted to see next from Steph, lunch ideas or snacks. The votes were in and you wanted some healthy lunch on the go options! We may be back to work and busier schedules, but that doesn’t mean we have to compromise our nutrition!

This Spiced Carrot Falafel is perfect to prep the night before for a back to work healthy lunch. Who said lunch has to be boring? This falafel brings the flavour, amazing with a wrap/pita or salad.

Ingredients

4-5 carrots, chopped

2 garlic cloves, chopped

1 heaped tsp ground cumin

1 tsp ground coriander

drizzle of honey

1 tin chickpeas, drained

1 egg, beaten

3 tbsp flour ( I used gram flour but plain flour is fine)

Method

1.Put the chopped carrots and garlic into a roasting tin, toss with the ground cumin, ground coriander, drizzle of honey and then season and drizzle with olive oil. Pop into the oven for 25-30mins

2. Add the carrots to a food processor along with the chickpeas and pulse. The texture will be slightly chunky but smooth enough to roll into balls

3. Stir the beaten egg and flour into the carrot mixture and add extra seasoning if needed

4. Spoon out the mixture using approximately 1 tbsp per falafel and roll into balls. The mixture will feel slightly sticky but don’t worry this is so the falafel isn’t too dense. Place into a roasting tin (you can line with baking paper if your tin isn’t non stick)

5. Place in the oven for 25mins

Serving Suggestion!

A wholemeal pitta bread per person

Red cabbage, thinly sliced

Cherry tomatoes, sliced

Rocket

Hummus

1.Fill the pitta bread with all the above and a couple of warm falafels

Enjoy!

What other recipes would you like to see from Steph? Let us know in the comments below!

Don’t forget you can follow Steph for more inspiration on her Instagram at

@eatingwellnotless

Want more recipes to get your taste buds tingling? Look no further!

Steph’s back with another super simple recipe you can make at home! And have we got a treat for you! These Nutella Stuffed Banana Nut Muffins are too nice to be naughty! Just 7 steps to create these gooey, soft and delicious sweet treats. Perfect comfort food, pop the kettle on and have one with a cup of tea, an ideal afternoon snack!

Ingredients

3 bananas, mashed

2 eggs, beaten

135g wholemeal self-raising flour

1/2 cup coconut oil (approx 4 tbsp) melted

135g plain flour

Approx 75ml buttermilk (or milk with a little squeeze of lemon juice in)

135g sugar of choice

1 level tsp baking powder 

1/2 tsp salt 

75g chopped hazelnuts

Nutella

Method

1. Add the mashed bananas, eggs and coconut oil to a bowl and mix well

2. Add the sugar and milk and mix to combine

3. Fold in the flours, baking soda and salt until combined. Then add the hazelnuts and fold in

4. Arrange your muffin cases into a muffin tin or onto a baking tray and spoon in 1 spoon of mixture to each – the cases should be half full

5. Take a spoonful of the Nutella and spoon it into each muffin case on top of the mixture already in there

6. Fill each muffin case with another spoon of cake mixture and make sure the Nutella is fully covered

7. Put in the oven on 180 degrees for 15minutes. Baking time varies so check that a skewer inserted comes out clean. But remember the Nutella is in the middle so don’t skewer too far in as you’ll just stick it into Nutella!

Enjoy!

You can follow Steph on Instagram for more recipes to inspire a healthy balanced lifestyle!

@eatingwellnotless

What’s your favourite sweet treat? Let us know in the comments below!

Want more delicious recipe’s to make at home?

Steph’s back with a healthy breakfast in just 3 steps!

We asked you answered! We asked what recipes you wanted to see more of from Steph, and healthy breakfast foods came out on top!

Breakfast literally means to break our fast of not eating overnight, and choosing a healthy breakfast which includes protein and healthy fats provides the energy you need to take on the rest of the day! Eating breakfast is also key to making sure our bodies receive the amount of vitamins and nutrients they need to stay healthy.

This recipe for Banana and Coconut Chia Pudding recipe ticks all the boxes!

Ingredients

2 ripe bananas

4 tbsp chia seeds

175ml coconut/almond milk

1/2 tsp vanilla essence

2 tsp maple syrup

1 tbsp maca powder (optional)

Nudie coconut chips (choose your favourite flavour)

Cacao nibs

Blueberries

Peanut butter

Method

1. Mash the bananas in a bowl.

2. Add the chia seeds, maca powder, vanilla essence, maple syrup and mix thoroughly. Pop into the fridge overnight (or leave for an hour or so).

3. After leaving to rest, the chia seeds will of expanded, and you’ll have a pudding like texture. Serve into bowls and top with the coconut chips, blueberries, cacao nibs and peanut butter.

Enjoy!

Did you know?

Chia Seeds are a great source of plant based protein, ALA omega 3 and fibre, so a great morning boost! Soaking them overnight is thought to maximise there their benefits and make them more gentle on the stomach and easier to digest.

Want more healthy recipe inspiration? You can follow Steph on Instagram at

@eatingwellnotless

Perfect your morning routine!

Healthy breakfast sorted? Perfect your morning routine with a rise and shine yoga flow! Wake up with the body with some gentle movement and feel ready to tackle the day ahead. Check out some of our online flows perfect for first thing in the morning.

Feeling inspired?

Now you’ve mastered breakfast why not try these simple recipes? We’ve got a mood boosting lunch, and a drink to rehydrate you with this refreshing twist on green tea..

What’s your favourite breakfast treat? Let us know in the comments below!

Steph is back with this super refreshing and detoxifying iced green tea recipe. Naturally anti-oxidant, immune boosting and full of flavour this thirst quenching drink is the perfect healthy alternative to sugary drinks!

Ingredients

2 apples cored and chopped

Thumb sized piece of ginger, sliced

1 tsp cinnamon

4 green tea bags

Approx 3 tsp honey

Boiling water

Method

1. Put the apples, ginger and green tea bags into a pan and pour over approximately 1 litre of boiling water.

2. Add the honey and cinnamon and leave to simmer for around an hour. (you can do this quicker but an hour is the perfect time to allow the flavours to infuse!)

3. Pour into a big jar or bottle

Top Tip (to reduce waste, keep the cooked apple and eat as a snack with some yoghurt or over porridge!)

4. Once cool, pop into the fridge and leave overnight

5. Serve in a glass with lots of ice. Enjoy!

What are the benefits?

Green Tea is know for being a natural anti oxidant, good for skin health and can help with weight loss! Combining this with the anti inflammatory properties of ginger and cholesterol lowering apples, makes this delicious drink one you don’t have to feel guilty about indulging in!

Want more healthy recipe ideas? You can follow Steph on Instagram at

@eatingwellnotless

For more inspiration check out these other recipes. Perfect for the summer!

Need a pick me up after your exercise session? Steph shows us how to make the perfect Post Workout Smoothie! It’s packed full of nutrients, and helps to boost protein and healthy fats to maximise your workout results! Super fast to make, and it tastes delicious.

Banana, Fig & Peanut Butter Post-Workout Smoothie (serves 1)

Ingredients

1 banana, frozen

1 fresh fig

1 handful of spinach

1 tbsp peanut butter

1/2-1 tbsp flaxseeds

3 Brazil nuts

Approx 1 cup of milk of choice

One Step Method!

1. Put all ingredients into a food processor and blend until smooth. Add more milk if needed.

What are the benefits?

Banana is packed with Potassium which plays a key role in maintaining muscle, making it a perfect pre or post workout snack! Superfood Spinach is packed full of vitamins, high in Iron and Betaine, which is said to improve exercise performance and muscular endurance! Figs are high in Calcium, Magnesium, and Vitamin A, important for keeping immune health levels up. (Looking for more ways to boost your immunity? Give this Health Shot recipe a try a try!) Flax seeds are a great way to get in your daily fibre intake good for healthy digestion. Peanut Butter and Brazil Nuts give us our Protein boost making this smoothie the ideal partner for your workout!

Enjoy!

Love this smoothie? You can follow Steph on Instagram for more inspiring healthy food ideas at

@eatingwellnotless

Or visit her website at

www.eatingwellnotless.com

Earn your smoothie! Need a workout and some gentle stretches for your rest day? Corrine’s got you covered!

Looking for some Good Mood Food? Check out some of our other recipe’s below by tapping on the image!

‘A recipe to boost your mood and lift your spirits.’

This series has been all about how we can stay positive and productive during lockdown. Each week we share handy tips and tricks from a different member of The Studio team. And this week we talk about FOOD! We all know what we eat affects our bodies in different ways. It’s easy to reach for a sugar based snack to give us that quick energy lift, but here Steph shows us a dish that has all the nutrition and all the feel good that we need in our day.

Meet Steph!

Steph has a passion for all things food and nutrition! Focusing on eating healthy but mostly on creating delicious foods that make you feel GOOD! Check out the video and recipe below as she talks us through one of her favourite simple and nutritious dishes!

Roasted Butternut Squash Risotto with Brazil Nut Pesto

Ingredients

150g Pearl Barley

1 red onion, chopped

3-4 garlic cloves, finely chopped

Half a butternut squash cut into small cubes

1 lemon, zested

800ml vegetable stock

Handful of fresh sage

Handful of brazil nuts

50g parmesan

Bunch of fresh basil

Extra virgin olive oil

Salt and black pepper

Method

1. Place the chopped butternut squash into a roasting tin, drizzle with oil and season. Place into the oven at 180 degrees for 30-40 minutes until cooked and starting to brown.

2. Heat 1 tbsp of oil in a pan and add the chopped onion. Cook for 5 minutes until softened. Then add the garlic and cook for a further few minutes.

3. Add the pearl barely and stir to coat. Then gradually add the vegetable stock, constantly stirring on a medium heat. When the liquid absorbs, add more stock until the pearl barley is tender. This may take up to 40 minutes.

4. When the pearl barley is tender, add the lemon zest, fresh sage, and roasted butternut squash.

5. While the risotto is cooking, make your pesto by adding the brazil nuts, parmesan and basil to a food processor. Squeeze in a dash of lemon juice and approximately 100-150ml of olive oil and pulse until smooth.

6. Serve the risotto into bowls and top with a spoonful of the pesto and an extra grating of parmesan. Enjoy!

Love this recipe? Let us know by leaving us a comment below!

You can follow Steph on Instagram for more inspiration here at

@eatingwellnotless

Or visit her website at

www.eatingwellnotless.com

Check out some more of Steph’s recipes using the links below!

Vegan Frittata

20/04/2020

Back in The Studio Kitchen for more delicious goods? Try this all vegan Frittata recipe, perfect for those early evening dinners outside in the garden. Plus, a great way to use up anything you have in the fridge!

Ingredients

1/4 cup olive oil for liquid mix

2 tbsp olive oil for frying

3 cups of kale

1/2 cup finely chopped carrots

1/2 cup celery

1 cup chopped mushrooms

3 garlic cloves or 1 tsp lazy garlic

1 tsp salt

2 cups chickpea flour

2 and a 1/2 cups of water

Method

1. Pre heat the oven to 180 degrees

2. In a large frying pan, heat 2 tablespoons of oil and then add the carrots and celery, heat through on a medium heat for 2 minutes

3. Add the garlic, kale and mushrooms and heat for a further 5-6 minutes

4. In a large bowl, whisk the remaining oil, flour water and salt to create a liquid

5. Distribute the mixture around to the pan around the filling, allowing it to cook through evenly. Heat for 5 minutes or until the edges begin to firm

6. Transfer the pan into the oven and cook for 25-30 minutes. (Option to grill for a further 5 minutes to crisp up the top.)

7. Tip the frittata out of the pan and leave to cool for 10 minutes before serving. Enjoy!

Get a little creative! You can swap in different filling ingredients such as; peppers, butternut squash, potato, spinach or sweetcorn. Its a great dish to use up anything you’ve got in the fridge!

Can be served hot or cold, with beans and sausages or a side salad are some of our favourite ways. Or try popping any leftovers into a wrap and saving it for your lunch the next day! You can keep the Frittata in the fridge for up to 4-5 days.

What are your favourite summer dishes? Let us know in the comments below!

We’ve got the perfect refreshing drink to go with this. Perfect for a picnic day out!

Want to know what else we do?

Golden Milk Recipe

15/04/2020

Addicted to coffee? Looking for an alternative with a few more health benefits to pour into your mug in a morning? Give this a try, our Golden Milk Recipe! This warming drink has many benefits including anti inflammatory properties, immune boosting, antioxidant and it helps improve digestive health! That’s a super drink right there.

Ingredients

1 cup milk of your choice

1 tsp honey (or maple syrup to make it vegan)

1/2 tsp ground tumeric

1/2 tsp ground cinnamon

1/4 tsp ground ginger or small piece of fresh ginger

A dash of ground black pepper

Method

1. Heat the milk in a pan or microwave

2. Add the ingredients to the pan and allow to simmer allowing the flavours to infuse. Alternatively blend all ingredients in a blender.

3. Give it a shake and a stir and pour into your favourite mug! Enjoy!

We love Golden Milk! What are your favourite comforting drinks? Let us know in the comments!

Like this? Well you’ll love this green tea with a twist!

Looking for some classes? Head to our class timetable HERE!

We’re back in the Studio kitchen and this time we’ve got one to make Mary Berry herself jealous. Check out this recipe for an Easter themed chocolate layer cake. Just in case you didn’t get your chocolate fix covered, this should do the trick..

Ingredients

For the cake  

220g Butter  

220g Self-Raising Flour 

60g Coco 

15g Bicarbonate Soda 

225g Caster Sugar  

3 Eggs

225ml Milk  

For the chocolate bark 

220g Dark chocolate  
(add anything else you want to add to the bark) 

For the butter cream and icing 

65g Dark Chocolate  

220g Butter  

300g Icing Sugar  

150g Peanut Butter  

60g Coco Powder  

Method 
 
CAKE 

1. Preheat oven to 160 

2. In a large bowl mix together the flour, sugar, bi carb & coco powder 

3. To the mixture – add in the butter, eggs and milk – use an electric whisk to mix until light and fluffy 

4. Divide the mixture evenly into 3 same size cake tins and bake for 30 minutes – Whilst you are waiting for this to cook, time to make the chocolate bark and the butter cream icings.  

BARK 

1. Melt the chocolate in a suitable dish over a pan  

2. Once melted pour the chocolate onto a sheet of baking paper on a flat surface and smooth the chocolate out.  

3. Finely chop any other tasty treats you want to add to the bark and sprinkle them onto the chocolate (I chopped up a crunchy for this cake)  

4. Place in the fridge to set 

5. Once the chocolate has set, slice into 5 or 6 large pieces and then put back in the fridge until you are ready to decorate your cake.  

PEANUT BUTTER CREAM & ICING 

1. Mix the butter, icing sugar, 1 tbsp water until smooth.  

2. Separate the mix – 2 thirds for the topping, 1 third for the peanut butter cream filling.  

3. Add the peanut butter to the 1 third butter cream mix and mix together until smooth.  Melt the chocolate, and add this as well as the coco to the 2 thirds topping mix – mix until smooth. 

BUILD & DECORATE 

1. After leaving your cakes to cool, take your base layer and evenly spread half the peanut butter cream mix onto it, place the next layer of cake and repeat with the rest of the peanut butter cream mixture.  

2. Spread the chocolate topping mixture on top and around the sides until your cake tower is fully covered.  

3. Fetch your bark out of the fridge and stick on top of the cake.    Decorate the cake however you like – maybe with more melted chocolate, mini eggs, left over Easter chocolate. 
 
Get creative and send us your creative cakes! 

Happy Easter!

Life’s about balance right? You might need a workout after this!

www.thestudiocheshire.com