A Modern Way to Eat. Anna Jones
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Название: A Modern Way to Eat

Автор: Anna Jones

Издательство: HarperCollins

Жанр: Кулинария

Серия:

isbn: 9780007516711

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СКАЧАТЬ AND CHLORELLA Spirulina and chlorella are two types of algae, which are insanely rich in nutrients and protein. When I put either in my morning smoothie I feel so full of energy. The stuff is like natural green caffeine. The taste of both spirulina and chlorella is quite strong, so start with a half a teaspoon and work your way up to couple of teaspoons.

      Each of these four recipes makes one giant smoothie that keeps me going until lunchtime. If you can’t skip your cereal or toast, then split this between two for a little morning kick-start.

      Put all the ingredients for your choice of smoothie, apart from the ice cubes but including any extra powders you want to use, into the blender. Whiz on low to start with, then turn it up to high for a minute or so. You may need to turn off the blender, take the top off and use a spoon to get everything moving. Whiz until smooth and a vivid green.

      Add a few ice cubes and blitz again until completely smooth. If you have added a lot of powders you may need to water the smoothie down with a little cold water.

      EASY WAYS TO ADD PROTEIN

      A super easy and delicious way to boost the protein in your smoothies is to add a tablespoon of a nut or seed butter. Almond butter and tahini are my favourites, and they add a depth, richness and creaminess to smoothies too.

      Oats are a surprisingly good source of protein as well as fibre – a couple of tablespoons in your smoothie will add a lush creaminess. Porridge oats work best but rolled oats work well too; I just soak mine first for a few minutes in some of the milk I will use for my smoothie.

      GO TO GREEN

      •

      1 small banana, peeled

      2 apples, cored and chopped

      2 large handfuls of greens (spinach or kale)

      juice of ½ an lemon

      1 tablespoon hemp seeds

      a good pinch of ground cinnamon

      250ml milk of your choice (I use almond)

      AVOCADO AND TOASTED COCONUT

      •

      ½ an avocado

      1 banana, peeled

      juice of ½ lemon or lime

      1 tablespoon chia seeds

      375ml coconut water or milk

      1 tablespoon toasted coconut

      2 dates

      a few ice cubes

      SESAME AND DATE

      •

      1 banana

      2 persimmons or ½ a mango

      1 tablespoon tahini

      300ml milk of your choice (I use almond)

      a small handful of oats

      a drizzle of honey

      the juice of ½ an orange

      2 dates

      BERRY AND BASIL

      •

      1 large handful of berries (blueberries, blackberries or strawberries)

      1 large handful of greens

      1 banana

      5 fresh basil leaves

      1 tablespoon almond butter

      2 tablespoons hemp seeds

      200ml milk of your choice (I use almond)

      a few ice cubes

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      Shop-bought granola is the breakfast of choice for most of my friends who want to eat a little better. However, while cleverly branded as health foods, most granolas are full of sugar. This is why I make my own on Sunday night. Just 10 minutes’ work yields a deeply satisfying and beautiful jar of breakfast for the rest of the week. I use a mixture of quinoa flakes and oats for balance, as I find oats a bit heavy for first thing, but this works just as well if you use 300g of one or the other (and using just quinoa will make it gluten free). Use whatever dried fruit you like here. I have kept it simple, but sometimes I like to add dried peaches, pears or plums too when I find them. I find it really pleasing to measure in handfuls, but I have given some weights here too if you prefer to be precise.

      Quinoa flakes can be used anywhere you would use oats. I use them for my morning porridge. Quinoa is said to be one of the most complete foods in nature, as it contains a brilliant balance of amino acids, enzymes, vitamins and minerals, fibre and antioxidants. Most importantly, it is a complete source of protein, so it’s perfect if you are cutting down or cutting out other proteins.

      MAKES ABOUT 700G, A NICE BIG JAR

      8 tablespoons runny honey or maple syrup

      2 large handfuls (150g) of rolled oats

      2 large handfuls (150g) of quinoa flakes

      2 handfuls (80g) of seeds (I use sunflower and pumpkin)

      2 handfuls (150g) of nuts (I use skin-on almonds and pecans), chopped

      a handful (30g) of unsweetened desiccated coconut

      grated zest of 2 unwaxed lemons

      a handful (100g) of raisins

      2 handfuls (100g) of any other dried fruit, roughly chopped (I use dates and dried apricots)

      SERVE WITH YOGHURT AND FRUIT

      Spring • vanilla-poached rhubarb and soya yoghurt

      Summer • roasted strawberries with coconut milk yoghurt

      Autumn • poached pears with maple syrup

      Winter • dates poached in blood orange juice

      Preheat the oven to 190°C/fan 170°C/gas 5. If you are using honey, heat it in a saucepan until warm (no need to do this if you are using maple syrup). Mix the oats, quinoa flakes, seeds, chopped nuts, coconut and lemon zest in a large bowl, then scatter over two large, lightly oiled baking trays.

      Pour over the maple syrup or honey and mix well with your hands to coat everything. Pop into the oven for 20 minutes. Remember to give it a good stir every 5 minutes or so.

      After 20 minutes, add all the dried fruits and put back into the oven for another 10 minutes to get that slightly chewy, caramelised fruit texture. Then remove from the oven and allow to cool. Store in airtight jars or containers for up to 1 month.

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