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beetroot

Chocolate Beetroot Smoothie

By Nutrition

Vitamin D is seriously lacking in my system right now.. I miss the sun!! A lot of people often ask me about my supplementation with my training. When participating in intense exercise (weights or cardio).. The body is at risk of free radical damage. Antioxidants found in foods you eat will fight this free radical damage. A lot of people cannot physically pack enough superfood into their daily diets to get enough antioxidants in their systems. This is where supplements come in handy…

My Top 3

1. Spirulina

If your a veggie hater or purely need to up your intake of minerals and vitamins then spirulina is great! It will contain all the nutrients your regular multi vitamin will have along with very high iron and B-12 content (found in meats) so great for vegetarians. It also high in protein and contains essential amino acids which makes it a great addition to your diet when pregnant or when trying to increase immune system.

2. Wheatgrass powder

The powder form is great but if you can juice your own fresh thats the best!! It has twice the amount of vitamin A than carrots. Higher in vitamin C than oranges. It has all kinds of vitamin B, calcium, magnesium, sodium, potassium, phosphorus…. and the list goes on. Similar to spirulina it contains all essential amino acids. It helps detox the liver and cleanse.

3. Omega-3

Unless your eating fatty fish (salmon) every day then you need this in your life!!..Omega-3 can help improve cardiovascular health and control diseases which involve chronic inflammation such as atherosclerosis. It can help mental disorders like Alzheimer’s and depression. It improves brain function, improving intelligence and preventing memory loss. Some studies show it helps with fat loss in combination with exercise. I make sure I have 2g EPA and 1.5g DHA.. find this by looking at the back of your fish oil supplement.

 

Todays recipe is packed with superfoods and protein to aid muscle growth and increase metabolism to improve fat loss efficiency. Real easy to make and a great post workout meal!

Chocolate Beetroot Smoothie

Ingredients:

serves 1

  • 1 roasted beetroot
  • 1 scoop natural vanilla protein powder
  • 1/4 tsp xatham gum
  • 1 tsp maca powder
  • 1/2 tsp cinnamon
  • 2 tsp raw cacao powder
  • 1 tsp stevia (to taste)
  • 200ml almond milk (more or less depending how thick you like it)
  • 5-10 ice cubes

Direction:

Put all the ingredients into a high speed blender and wizz up. Add more or less almond milk depending how thick you like it.

Note: add grated dark chocolate curls for decoration

 

Gluten Free, Dairy Free, Beetroot Protein Blondies

By Nutrition

Finally some great weather in Melbourne again this week! Hitting about 20 degrees every day 🙂 YAY.. Good week for nice weather as I have been flyering the streets all week for a promo we have on at work. Their are so many ups and downs being a promo girl. One minute everyone who walks passed smiles and accepts a flyer. The next minute a grumpy old man tells you to fuck off and you loose the will to live. I was just delirious most of the time as I was doing this on top of my usual personal training split shift (6am-10am then 4pm to 8pm). I have to say i’m glad promo week is over. Yesterday everyone could clearly tell I was over it and I was giving off the ‘wrong vibe’…. This resulted in a total of 4 fuck offs. I genuinely wanted to cry.. On the plus side, I have so many new clients from promo week so I can’t complain 🙂 🙂

Today I woke up with glands in my neck the size of golf balls. So I finished work, came home and passed out on the sofa for about 3 hours! On top of this I ate sooooooo much… I feel I need extra energy to fight off getting ill… (well thats my excuse). I’m also taking a few days off training which is super hard for me. I get stuck in my head that my muscles are going to fall off if I take like 3 rest days when I know this is clearly what I need. Its important to give the body rest. Listen to your body. If you feel like crap, don’t train. Often after taking 3-4 days rest you will actually come back stronger as well which is always amazing 🙂

So seeing as my sweet potato, protein, brownies were such a hit with all you fitness fanatics… I decided to make something similar. Clearly due to my stupidly long working hours this week, my head wasn’t screwed on properly and I thought… FUCK IT. Beetroot!!!! BEETROOT.. Bet your all thinking ‘eww gross‘. But for real. These are so yummy. The only reason I used beetroot was because I wanted to make them pink. Yes I could blab on about the health benefits of beetroot. But all I thought was YAY PINK! I also took on the challenge from one of my clients who wanted something gluten and dairy free to bake… Soooooo.. These are GLUTEN AND DAIRY FREE!!!! Not only that. They are free from refined sugar. WOOO 🙂

Beetroot Protein Blondies

Ingredients:

Makes 12

  • 2 eggs
  • 1 ripe banana
  • 1/2 tsp cinnamon
  • 100g gluten free oats
  • 100ml unsweetened almond milk
  • 1 scoop of gluten free, dairy free protein powder (I used brown rice(vanilla))
  • 100g almond butter
  • 300g sweet potato (peeled)
  • 10 drops of vanilla stevia
  • 100g roasted beetroot
  • 30g gluten free, dairy free dark chocolate
  • 50g gluten free, dairy free granola (I used my homemade granola)

Dircetions:

Pre heat the oven to 180 degrees. Take the sweet potato and boil/steam/microwave until soft. While the sweet potato cooks, combine all other ingredients except the chocolate and granola. Once the sweet potato is soft, add to the rest of the ingredients and blend until smooth consistency is reached. Pour the mixture into a cake tin and top with chopped dark chocolate and granola. Place into the oven for 20-25 minutes. You want them to still be slightly gooey when you take them out. Once cooked, remove from tin and allow to cool. They taste best when warm and can be re heated in the microwave 🙂