Matcha Green Tea & Super Green Smoothie Bowl

green macha smoothie

Matcha Green Tea & Super Green Smoothie Bowl

By Rachel Grunwell

This is great for injecting some green goodness into your life. You can have it as a smoothie bowl snack, or even have it for breakfast. Make it the night before and you can drink it on the go!

Whatever way you have it, it will help you go, go, go. It’s an antioxidants hit and it will help revitalise the body and mind.

Here’s what’s in it:

Put the following into a NutriBullet: 1 Cup of Kale, 1 big leaf of Spinach, 2 Feijoas (skin removed), 1 Cup of canned Pears, 1 Cup of VitaCoco coconut Water, a Handful of Ice, ½ a Teaspoon of Blackmores Matcha Gree Tea powder, 1 Teaspoon of Blackmores of Vitality Super Greens powder and 2 sprigs of Parsley. Blend and pour in a smoothie bowl and enjoy. I topped mine with coconut chips, chia and edible flowers, but that’s just optional if you want to pretty it up 😉

  • Rachel is a healthy food recipe creator and wellbeing columnist for two magazines. She is a mum, marathoner, yoga teacher and also the director of the Inspired Health website.
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Here is another smoothie creation by Rachel:

Best Banana & Chocolate Smoothie Sensation

 

Best Banana & Chocolate Smoothie Sensation

banana & choc smoothie

Best Banana & Chocolate Smoothie Sensation

Words & recipe: By Rachel Grunwell

Get a spoon at the ready. You’ll need it to dig this beauty out of the jar. This is a delicious smoothie treat. But really, it’s a heavenly decadent dessert too. You choose.

The sweetness comes from fruit. So there’s no added nasties. However, you might want to share it with someone. Otherwise, you’ll likely eat the whole thing on your own – like I did!

It’s full of great ingredients that are good to taste but are also good skin food too – like almond milk and avocado. So really you should make this to make your skin glow. As if you need another reason, through, right 😉

Here’s the recipe:

Put the following in a jar – about a cup of Pure Delish no-grain-ola. Then to prepare the banana and nut layer: Put the following in your NutriBullet: 2 frozen bananas, 1 teaspoon of honey, 1 tablespoon of Pic’s cashew butter, ½ cup of almond milk, ½ teaspoon of almond oil. Blitz it all up within about 10 seconds. Then pour this into the jar. For the top layer put the following in your NutriBullet: 1 frozen banana, 3 ice-cubes, ½ avocado, 1 tablespoon of cacao and blitz this. Then pour the chocolate later on top. Enjoy it as it is. Or if you want you can top it with cacao nibs and a couple of lavender flowers to show off 😉

Rachel is a healthy food recipe creator for two magazines. She is a mum, marathoner, yoga teacher and wellbeing columnist for two NZ magazines too. She is the director of the Inspired Health website.

Follow Inspired Health on:   Facebook    Instagram   Twitter

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Raspberry Heaven Smoothie Bowl – packed full of antioxidants!

Raspberry Dream Smoothie Bowl

Raspberry Heaven Smoothie Bowl – Delicious!

By Rachel Grunwell

We tend to reach for oranges when we are after a Vitamin C boost. But if you want to change things up then reach for raspberries and beetroot powder for your smoothie!

Raspberries make for the prettiest smoothie colour, but they are packed with Vitamin C and antioxidants which help us fight off ageing. Antioxidants help reduce inflammation – one of the many factors that can age us. While beetroot powder has antioxidants, fibre, vitamins and minerals and helps detoxify and supports stamina and endurance performance (so great for my love of running!) 

This recipe has some great nutrients, but it’s also packed full of flavour. My smoothies have to taste good too. It’s a sweet-hit and it had my kids smiling and asking for more.

Here’s the recipe:

Raspberry Heaven Smoothie Bowl

Put 1 Cup each of Frozen Raspberries and VitaCocoNZ coconut water, 1 frozen banana, 1 Teaspoon of GoSuperFood Beetroot Powder, 1 Scoop of Lifestream Essential Protein Natural Chai powder into your trusty NutriBullet and blend. You can drink this in a cup or put it into a smoothie bowl and dig it out with a spoon. Or if you want to be all fancy-pants and show off then you can put some toppings on top. I topped mine with dried rose petals and Pure Delish Raspberry & Maple Nut No-Grain-Ola. Enjoy!

Rachel is a wellbeing columnist and healthy recipe creator for two magazines. She’s a mum, marathoner, yoga teacher and the director of the Inspired Health website.

Follow Inspired Health on:   Facebook      Instagram      Twitter

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Carrot Cake with Cashew Cream Icing

carrot cake + Chelsea Raw Sugar

Here’s my Carrot Cake with Cashew Cream Icing !

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By Rachel Grunwell

Here’s a recipe for Carrot Cake with Cashew Cream Icing that I created, which tastes really good.

Ingredients:
1.5 Cups of Brown Rice Flour
½ Cup of Coconut Flour
½ Cup of Potato Flour
2 Tablespoons of Ground Chia 
2 Teaspoons of Baking Soda
3 Teaspoons of Ground Cinnamon
Pinch of salt
4 Eggs
1 Cup of Raw Sugar
½ Cup of Olive Oil
1 Teaspoon of Vanilla
5 Grated Carrots (peeled and grated)
½ Cup of Raw Walnuts (chopped)
1 Cup “Sour Milk” (mix 1 tablespoon of lemon juice to 1 cup of milk)

Instructions:
Turn oven to 180-degrees. Put baking paper in a baking tin and spray this with cooking oil. Sift the flours, ground chia, baking soda, cinnamon and salt in a bowl. In another bowl, whisk the eggs, sugar, olive oil, vanilla, carrots and sour milk. Next, combine both bowls of ingredients together and then add the walnuts. Place the mixture in the baking tin and bake for 45-minutes at 180-degrees (or a bit longer if you use a deep baking tin).
Cool on a wire rack and then ice. I used cashew cream icing.
To make the Cashew Cream Icing I just put 1 Cup of raw cashews in a bowl of filtered water for about four hours to soften. I then rinsed them and put the cashews in a blender with just a little fresh filtered water and blitzed them until smooth. I put the cashew “cream” in the fridge to thicken up and then put it into a piping bag (with a swirl tube on the end) and piped this onto the cake (but you could just spread it with a knife more quickly if you wish). I topped with edible flowers and served this up to the chief taste-testers – my kids. Oh and the bloke loved this cake too.

Give this recipe a go!!! It’s delicious and has just the right amount of sweetness. If you make it then please let me know what you think! Eve better send me a pic of your masterpiece so I can go ooooh and ahhhh and we can talk carrot cake!

Top Tips for Glowing & Gorgeous Skin

skin "food"

WIN Dr.Hauschka Skin Care, New Zealand 100% natural skincare including:

* 3x Rose Day Cream 30ml & Facial Toner 30ml packs worth $54 each.
* & 2x Hydrating Hands packs (which includes Hydrating Handcream 50ml & 2x 10ml Travel size Handcream which retail each for $39)

To go into the draw to win a pack, just enter via our Inspired Health FaceBook page 

 

By Rachel Grunwell

Beauty is an inside job. What you eat, drink and feel affects how your skin shines. A simple thing too like smiling can truly make you “sparkle”; Frown-lines, of course, age you.

To have glowing skin you should try and sleep well, drink 2L of water daily, quit smoking, avoid getting sunburnt and stay away from environmental toxins.

As a qualified yoga teacher, I, of course, will recommend something like this style of exercise! It’s great for stretching and re-balancing the body and mind. It releases tension, and is also wonderful for the soul. Meditation too can help with “letting go” of toxic thoughts and ease a busy mind. It can truly relieve stress and worrying from the face!

Eating “real food” is crucial. The stuff that grows in the ground, on trees, and some quality sources of meat (unless you are vegetarian).

Eat foods like blueberries (a rich source of antioxidants), almonds (for Vitamin E) and avocados (which boast good fats and hydrate the skin).

Vitamin C-rich foods help too (like pomegranates and kiwifruit). Vitamin C increases collagen production, which can help plump up your skin.

Eat foods like fresh oily fish which helps “moisturise” the skin (those wonderful Omega-3s). My favourite oily fish is salmon and I love to order eggs Benedict for breakfast on the weekends. You can source Omega-3 too from the likes of walnuts, which are also a favourite and healthy snack of mine. They’re so portable and great for kids’ lunch-boxes.

I also highly recommend you to care about what you put on the “outside” of skin too. So don’t use products containing “nasties”. That’s why I love Dr. Hauschka’s 100% natural products. I also love how these products smell and feel when they soak into my skin. This beauty range uses medicinal plant extracts and it’s like there’s a garden of blooms bursting out of each beauty product. It’s heavenly.

What I’m loving using right now on my skin is Dr. Hauschka’s Quince Day Cream (which is in the above picture). It’s a light, not oily, and refreshing daily moisturiser.

With quince seed extract, jojoba, apricot and avocado oils, it’s a tool to firm skin. When I apply it, the smell from the tube also makes me smile.

The entire Dr.Hauschka range is certified by BDIH (the seal of approval for ‘certified natural cosmetics’) and NATRUE (the seal of approval for natural and organic cosmetics).

Meanwhile, I love this brand’s mission statement that your skin inherently knows what to do to look after and renew itself. Dr.Hauschka products do not take over these tasks, but just beautifully support your skin to be in balance with its own natural processes.   x x

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Rachel Grunwell is a mum, yoga teacher, runner, “wellbeing warrior” and director of NZ’s Inspired Health website (a Kiwi hub for fitness/health & lifestyle inspiration).

(Picture kindly taken by photographer Rebecca Grunwell)

  • Seeking more beauty advice? Read Rachel’s story on Detoxing. Click here

 

Spring Detox with Wellness Retreats NZ

 

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By Rachel Grunwell

All pictures courtesy of Sarah Alice Photography (except for the above yoga pic)

 

“You are whole. You are seen. You are more than enough. You are loved”.

These beautiful words are from yoga and mindfulness educator Nikki Ralston, whose voice is soothing my mind to a blissed out place.

I’m among 25 people at a Spring Detox Retreat with Wellness Retreats NZ (held at Ponsonby’s Sapphire Room). So 25 lycra-clad bodies are all laid down, glued to mats. All 50 eyes are closed. Everyone’s breathing is slowed down and our collective nervous systems, respiratory systems and heart rates are calmed.

We’ve just finished a yoga session led by Nikki, blending chakra balancing (with affirmations and essential oils). So we’ve done just a handful of yoga poses (holding each pose for minutes at a time – that’s us in the pic above). We’re letting our bodies unfurl, stretch out, soften and relax.

With each of the yoga poses, we had taken a drop of a different oil (with names like “whisper”) and applied these to different parts of the body throughout the class. The slowing down of this class resulted in my body being light and left my mind feeling lifted and clear. I love long-held yoga poses. It’s not just because I’m a yoga teacher too. It’s also so restorative for my runner’s body (I’m in training for the Auckland Marathon next)!

It’s not just the yoga that’s led me to this float-away space. It’s the culmination of the day-long retreat that’s nourished my mind and body to a fresh place.

The day kicked off with rejuvenating flow yoga led by the host Melissa Carroll (this is her class in action below with clients breathing into the yoga child’s pose).

 

wellness retreats yoga

 

Melissa is the brains and beauty behind this business. Her personal journey to overcome chronic/adrenal fatigue led her to create Wellness Retreats NZ. She aims to inspire, motivate, nurture and educate clients to boost their wellbeing.

She gathers different experts to lead hour-long sessions or talks throughout the day retreat. These experts arm retreat-goers with tools to make healthy changes in life. I love this inspired goal.

Each retreat has a different theme, a different mix of speakers – and retreats are held in beautiful locations like Matakana, Waiheke or Ponsonby. Morning tea and lunch are from The Raw Kitchen (so raw healthy foods) and Artemis medicinal teas are on offer throughout the day.

At the Spring Detox Retreat, speakers included Dr Kathleen Wills (a doctor of integrative medicine and an author), Erin O’Hara (a naturopath, medical herbalist and yogi from Golden Yogi), a speaker from Living Nature (a natural skincare and beauty range) and Jenny Hardyment (a Feng Shui enthusiast).

I’m a wellbeing columnist for Fairfax NZ as well as the investing magazine Juno – yet even I learned new tools on this retreat. Here’s a pic of me armed with my writing pen and soaking up all I can! I love being in geek mode…

wellness retreats:holding pen

Anyhow, the experts are rich in knowledge and passionate about their words.

Highlights included Golden Yogi studio owner Erin’s smoothie-making workshop where she explained “the journey through the digestive system”, to the properties of kale and to what happens when you mix blueberries with anything (the colour brown, of course). She’s pictured here with the beautiful long golden hair.

wellness retreats Nikki's class

Her tips were non-stop: “Add protein to smoothies to fill you up”…. “coconut water contains electrolytes”… “”chew food well so you get more nutrients”…. “with skin conditions, look to the digestive system”… “anything high in fat can cause reflux”… Her advice fired at the rate of gun fire. Fast, informative, information and knowledge-loaded. I loved it.

Speaker Kathleen meanwhile reminded us to be kind to others, less harsh, less judgmental (which is something I love about the yogi way, by the way). She also gave us the down-low on hormone health and imbalances and common symptoms.

wellness retreats Dr

Kathleen (the beauty pictured in the green top) talked about oestrogen, testosterone, how to address some health concerns, when to detox (at least once yearly) and, importantly, when not to detox. I loved how she reassured that a detox doesn’t have to be intense. It can mean just cutting down on meat 2-3 times weekly and integrating some healthier habits, for example.

While, The Living Nature expert (this talk is pictured below in the black-and-white pic) scared me off my lipstick and onto theirs…  My jaw dropped when the speaker explained that if you wear lipstick a lot then you will consume 1.2kg of lipstick in your lifetime. Gulp. Literally.

wellness retreats:audience

I seriously questioned what I put on my skin too post this talk. If you put garlic on your feet then 10-minutes later you can taste it in your mouth. So imagine what happens to your makeup. Yeah, you soak that right up too… ew!

So when I heard that Sodium Lauryl Sulphate (often in foaming facial cleansers or body wash) is a chemical also used in industrial cleaning guff this also sent me scrambling through my bathroom cabinet when I got home. It’s a message I need to hammer home to my friends…

So this brand’s argument to “move to a natural approach” was convincing. And the tips for great skin were brill. I soaked those up.  Just not Sodium Lauryl Sulphate any more!

Meanwhile, Jenny’s talk was all about lifting the energy of your home, and life, through the principals of Feng Shui. Her tips were about trying to attract more chi (positive energy) and to deflect “sha” or rather disruptive energy.

She told the audience to “open your eyes to what surrounds you”. She talked about how to soften harsh edges of your home, how decluttering can be good for the mind and energy of a room and she urged us all to go home and “throw away or give away 9 things you don’t need”.

“It’s amazing how much better you’ll feel,” she raved.

She talked about the five elements (fire, earth, metal, wood and water) and how to balance these for more harmony in your environment. I loved her explanation of why we should have plants in our homes:  “It’s living energy”.

Finally, each speaker was just long enough to keep me entertained and happy in my seat. It was a brilliant day and I left feeling inspired.

I’d recommend this retreat. – which is a beautiful day-long escape to rejuvenate.

ps you leave with a bumper goodie bag & then Melissa emails later with a catch-up letter packed too full of discounts from her retreat partners. It’s all part of her incredible caring approach to boost the power of wellness with a wide reach.

 *    *   *   *

Wellness Retreats NZ is holding their next retreat: Vitality Workshops – Retreat for Men & Women, October 4th – The Sapphire Room, Ponsonby Central. For more info check out their site by clicking here.

ps enter the draw to WIN chia seeds + entries to the Rotorua Marathon through Inspired Health’s Facebook page by clicking here.

Follow us on Instagram for more fitness & health inspiration – just click here

 

Gluten-Free Protein Pikelets

chickpea pikelets

 

By Rachel Grunwell

Sometimes I’m just after a sweet-as treat – especially if I’ve done a big, long training run. These are gluten-free and yuuuuuumy! Here’s the recipe:

1/2 Cup Chickpea Flour

1/2 Cup Brown Rice Flour

1 Teaspoon Xanthum Gum

1 Teaspoon Baking Powder

2 Eggs

1 Cup Almond Milk

1 scoop of Natural Clean Lean Protein Powder

1/4 Cup Chelsea’s Demerara Sugar

Throw all the ingredients into a blender. The mixture is thick and so you can thin it down with more milk to make bigger pikelets. I use a tablespoon of mixture to make each pikelet (cooked in coconut oil). I topped mine with raspberries, sliced banana, maple syrup (and there are some mint leaves for show!) If I had yoghurt in the house then I would put a dollop of that on too!

Good luck keeping all the peeps away from these delicious morsels! Unless you want to share…

 

 

Banana Goji Berry Smoothie Goodness

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By Rachel Grunwell

Ooooooh I’m loving this smoothie making bizzo – lots of fun and a great way to get some goodness into the kids. For this easy recipe you only need:

 

2 Bananas

2 Handfuls of ice

3 Cups of almond milk

A few drops of vanilla essence

1 tsp Manuka honey

2 tsp ground linseed

 

Whiz it all in a blender and then top with shaved coconut, chopped dark chocolate and almonds and goji berries. Dress it up with some mint leaves if you please! Eat with a spoon and enjoy the silence for a few moments while the kids lap it up!

smoothie toppings