3 things for a happy, healthy new year

Published on January 27, 2015 | Posted by Clare Garcia

Posted in: Uncategorized

Don’t diet this new year, feel healthier, happier and springier with my top wholesomely seductive tips. Xmas-Excess and the cold, shorter days leave me desperate for a re-charge. My body’s creaking through yoga and cycling, even dog walking’s less springy. This time last year I blogged The Anti-diet. The Wholesome Seduction way of life that’s bursting with flavour and makes us feel and look our best. Without dieting. I live by this, mindful of 3 key things:

EATING IN. EATING OUT. EXERCISE.

Anyone who’s attempted to cut out certain ingredients, detox or just eat more healthily, will know this isn’t always easy when on-the-go in the UK – Nope, crisps and chocolate aren’t part of our #eatclean menu.

The bottom line: We need to be prepared. Most of us are super busy so having a bank of quick and easy recipes is key. Over the coming weeks, I’ll blog my Top 5 green breakfasts, brunches, suppers and packed lunches. Including recipes for entertaining, along with my favourite clean, green eats restaurant, The Good Life Eatery.

And because how we feel is about more than what we eat, I’ll share workout wear to inspire, nip and tuck even the most lethargic and style conscious amongst you.

In the meantime:

Here are some of my go-to recipes and products for feeling healthy and cutting down on the stuff that makes us feel like we’ve been hit by a truck:

From the streets: Rude Health dairy-free milks and Coconut oil and Coyo yoghurt.

Recipes: Watercress, avocado & passion-fruit smoothie, Sticky sweet potato wedges, Broad bean & cashew pesto, Quinoa, feta & toasted seed salad, Orange, almond & chocolate cake, Cranberry & lemon amoretti (yes, these count!).

Happy Christmas & New Year from Cape Town

Published on January 9, 2015 | Posted by Clare Garcia

Posted in: Travel, Uncategorized

Granted it’s potentially a little late in the day to be dishing out festive goodwill, allow me to explain. This Christmas and New Year were spent much like any other, eating, yet this time with the not insignificant addition of sunshine. The Garcia, Woodroffe, MacGillivray and Spurrier clans united to take over a vast, light flooded Cape Town house made for family cooking and entertaining. The bottom line: I’ve been busy ‘researching’ as opposed to reporting. Here’s what we got up to.

And that was just Christmas and New Year. Here are some other things we did, (inevitably) revolving around food. Cape Town eating is exceptionally good; just about anything is available, ingredients and eating out. Not to mention cheap.

We breakfasted on (and fought over) Almond, orange & cranberry granola. Then climbed and marvelled at mountains, while my sibling surfed and kite surfed his way round the coast.

We learned the importance of teaching gender equality in townships. And were blown away by the welcome from the kids and their mentors.

We buzzed on Paranga’s espresso martinis. #yesweusedafilter #80shues

We shopped in the expertly curated and designed Watershed Market, a mecca of African start up food and craft concepts. Then ate some more. If visiting Cape Town, hover over the images for a list of my Must Do guide; click to be connected to the site:

Healthy living is pretty much endemic to Cape Town. Raw, vegan and allergy friendly options are standard, even the local (Woolworth’s affiliated) petrol station showcases coconut oil, rice milk and gluten free abundance at the till. A far cry from our Mars and sugar shrines. Given health insurance companies incentivise customers with cash back and 30% off airfares for tick list shopping trolley items and gym memberships, it’s hardly surprising.

We watched polo from an ostrich farm, where we ate prego rolls (steak sandwich on crack – it’s in the sauce) and ostrich kebabs washed down with sauvignon blanc from one of the player’s vineyards.

We even got engaged! Not me. Little brother, Nick and the lovely Sally. Who returned to Franschhoek (post sealing the deal), family in toe, on the promise of La Petite Ferme’s painfully good wine and food. It didn’t disappoint.

We’re all now so in love (with Cape Town), we’re plotting emigration, or at the very least, another 2015 trip.

Watercress, avocado & passionfruit smoothie

Published on November 6, 2014 | Posted by Clare Garcia

Posted in: DF, N, S, SF, Uncategorized, V, WF

Green shakes are a great start to the day, possibly none more so that those containing superhero, watercress. It does wonders for cleansing the liver and brightening the skin and eyes, amongst other things. The good news: veg shakes (genuinely) taste delicious… provided the fruit ratios and options are right! The passionfruit, cucumber and watercress give this recipe a refreshing tang, while the avocado, mango and almond milk make it creamy and filling. Frozen fruit not only adds to the creaminess, it makes more sense in winter.

Feeds 1

INGREDIENTS

200ml coconut or almond milk – I like Rude Health
100ml coconut water or water
1 good fistful of watercress
50g / 1/4 cucumber
50g / 2 tbsp frozen mango
1/2 avocado
1 passionfruit
1/2 tsp spirulina – optional

METHOD

Put all ingredients in the order listed above into a blender and blitz. I use a stick blender for speed and minimal early morning washing up.

TIP

The beauty of shakes is that, once you have the fruit to veg ratios sussed, pretty much anything goes. Swap ingredients depending on what’s in the fridge, in season, your hunger levels or dietary requirements.

Nut butters and milks are filling and protein packed, although OD’ing probably won’t help your waistline. You can add a scoop of whey (sweet and inoffensive) or hemp (not to everyone’s taste but dairy-free) protein powder for a low fat hit that fills you up all morning.

I like Pulsin protein powders as I’m told they don’t skimp on the quality of ingredients.

From the streets: Coconut oil

Published on August 21, 2014 | Posted by Clare Garcia

Posted in: DF, Featured, Reviews, S, SF, Uncategorized, V, WF

Wholesome Seduction has featured a few recipes containing coconut oil recently so I think it’s time to explain my (and the UK’s) latest love. Apart from transforming sweet potato wedges into sticky and crispy comfort food, the health benefits of this miracle fruit (botanically a drupe) are so extensive, fitness gurus are eating the oil by the dessert spoon. Literally.

For the full lowdown find out why I fell in love here. Think metabolism boosting, energy sustaining, bacterial and viral infection fighting and apparently, weight loss!

There are countless raw or virgin varieties available in wholefood shops. Unfortunately, at £10 a pop they don’t come cheap. There’s now a ‘cuisine’ (non raw / refined) option for a fiver which makes sense if you’re cooking.

What’s the difference? In all honesty, I attribute most of the (crazy £10!) cost to marketing and fashion. South India’s awash with palm trees and the smell of dosa (a kind of breakfast pancake staple) being fried in coconut oil. A year’s supply wouldn’t even set Amma back a tenner. Having said that, there is something in the raw / virgin tag line.

Refined vs. raw coconut oil

All coconut oils are refined as the oils need to be extracted from the whole fruit; raw has just been less so. As goes with the raw argument, such foods are said to retain higher levels of their nutrients and antioxidants. The (more) refined version doesn’t alter the medium chain fatty acids so still ticks all the virtues that make this a Storehouse Seducer.

I stock up on £2.50 tubs of KTC, an Indian brand, when I can get them. Note: KTC (above) is more easily found by the bottle but given the oil sets outside of tropical climates, not ideal as it can’t be poured. #globalsalesstrategy #fail

Since I sub other oils for coconut wherever taste is either improved or uncompromised, I go through quite a bit so use two types: Raw for energy balls, shakes and spreading on toast, and KTC for scrambled eggs (yep), roasting and frying kale and fritters. The good news: many dishes taste infinitely better. When cooked, coconut oil has a creamy flavour and adds a crispiness that would turn the local chippy green with envy.

KTC: £2.50 from Asian shops and Tesco World Food aisle. Biona and Lucy Bee: £9.95 from Wholefoods or Planet Organic. Biona Cuisine: £4.95 from Wholefoods. Amazon also has slightly cheaper bulk buying options and rumour has it Lidl plan to get in on the cut price action.

Some more coconuts:

For the purpose of this post, I’ve focussed on the oil, but actually, so extensive are this drupe’s merits, it comes in every imaginable incarnation: dairy free ice cream (amazing), yoghurt (ditto) and of course, the water celebrities practically bathe in.

All of them at prices requiring a conversation with the bank manager. Who’d have thought this stuff grows on trees?

Storehouse Seducer: Coconut oil

Published on August 21, 2014 | Posted by Clare Garcia

Posted in: DF, S, SF, Uncategorized, V, WF

MOST ATTRACTIVE FEATURES

This one’s a keeper like no other. Said to boost energy levels and metabolism (cue: calorie burn) and promote thyroid health and weight loss (tall order…). It can fight bacterial, viral and fungal infections including candida; there’s even evidence to suggest the effect of Alzheimer’s may be reduced and type 1 and 2 diabetes improved.

Athletes and fitness freaks dollop it in their shakes for sustained energy levels. And beauty experts smother it on their skin and hair to combat skin conditions and maintain glossy locks. Coconut oil is indispensible inside and out it seems.

WHY I FELL IN LOVE

By no means a new kid on the block, coconut oil won South East Asian hearts centuries ago. Catching on to the countless virtues, it now seems there’s not a health or fitness savvy man or woman in the UK who can live without their daily fix.

The Anti-diet: Get off the sofa

Published on March 25, 2014 | Posted by Clare Garcia

Posted in: Uncategorized

You knew this was coming, right? Pre the industrial revolution we’d burn more calories in a day than Michael Phelps. Thanks to Henry Ford et al., circuit training and cardiovascular drills have been since added to our vocabulary. I confess to not being a fan of the gym. For me, counting down the minutes on a treadmill to a symphony of MTV and grunting men is to be dreaded and procrastinated. Yet, I’m not ready to trade in those barbie proportioned jeans…

So, I swapped the Northern Line for a bike. Not only do I burn off lunch, I get home earlier, having ticked off exercise and avoided half an hour squished into a random armpit.

I also discovered I quite like yoga. Not only does it tone, detoxify and burn countless calories, it calms our chatty brains. Note: Addiction. Is. Not. Zen. Or conducive to a social life or relationships. I’m all or nothing, it seems. #onetoworkon

You’ll shed pounds being cheesy in Zumba or running around a Volleyball court or football pitch. And call me crazy, but clip-in shoes and padded spandex aren’t a pre-requisite to getting on a bike. If on the other hand, you’re spurred by mastering countless triathlons, I salute you.

For more Anti-diet tips click on the Tag on the right or type Anti-diet into the Search box at the top of the page.

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The Anti-diet: Carbs v. protein

Published on February 19, 2014 | Posted by Clare Garcia

Posted in: Uncategorized

I once paid exorbitant amounts of cash to see a fit guru who promptly rigged me up to a mask attached to lots of wires, while making me stretch my poor little heart to breaking point on various apparatus. I only learned calories the year before (goodbye family size trifle) and have zero comprehension of my weight, so this was a little out of character. It was surprisingly useful however: I learned that eating nothing but kumquats can make you fat.

Apparently, the body likes a little protein with carbs. If eaten in isolation, carbohydrate may as well be a lump of lard, it would seem. OK, maybe this is a slight exaggeration but I find the visual helps me focus.

It’s all down to our blood sugar levels. In the interests of keeping you awake, I’ll abstain from the over convoluted workings of the Glycaemic Index, just heed this: High GI foods (the white stuff: tatties, pasta etc) turn almost instantaneously to sugar in the body, producing insulin (= sugar rush, then slump), which tells your body to store fat. So you see, starving yourself on Snack A Jacks and blueberries will not only make you miserable, devoid of dinner party invites and probably unwell, you’ll gain weight.

Before you frantically renounce all ingredients bar celery, however, we need carbohydrates for energy, and to prevent us being likened to an irritable Devil Wears Prada Diva. All our shrewd bodies crave is a mix of protein, fat, fibre and carbs.

Mother nature (and the supermarket World Foods aisle) has fortuitously provided us with a cornucopia of options, not to mention wheat alternatives, if we’re ever so slightly open minded.

As our Seducers explain, pulses and quinoa, with their mix of carbs, fibre and protein, are a veritable gift from the Gods to be coveted. They’re also super easy to incorporate into soups, stews, salads and fritters: Quinoa, lentil & feta salad, Courgette & prawn fritters (made with chickpea flour).

Eggs, olive oil, nuts, lean meats and avocado are not to be avoided on pain of death; they are our friends. In moderation (blah blahhh). Now, I don’t know about you, but I think this is pretty good news.

Some other protein hit recipes: Hummus, Garam masala & tamarind chicken, Bramble Bircher or Almond butter.

For more Anti-diet tips click on the Tags on the right, or type Anti-diet into the Search box at the top of the page.

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The Anti-diet: Breakfast like a king

Published on February 4, 2014 | Posted by Clare Garcia

Posted in: DF, LF, S, SF, Uncategorized, V, WF

… and supper like a pauper. This is not an old wives tale. In actual fact, for many of us Brits consumed with work, breakfast is a coffee, and lunch a sandwich that can be eaten On the Go. The evening meal is our chance to blow all those daily-banked calories. You have the entire day to burn off breakfast; supper sleeps with you.

I‘ve counselled several baffled friends over their growing girths in spite of having abstained all day in anticipation of their man-sized pasta dinner with The New Boy. See last week’s Moderation tip (Side plate eating).

It’s like this: When you starve yourself, your body thinks it needs to conserve energy, goes into hibernation mode and so burns less calories. When you finally eat, your clever body stores (yup, stores) any fat as a back-up in the eventuality you’ll deprive it again.

Eating breakfast tells you you’re awake and kick starts your metabolism. Eating smaller meals (stopping when you’re comfortable as opposed to undoing a button), 3 – 4 times a day makes sense to your digestion. Let it do its job and it will reward you.

Breakfast like a king with Roast banana, bacon & maple syrup sweet-corn fritters and this week’s super healthy and energising juice recipe: Beetroot, carrot, kiwi & ginger.

For more Anti-diet tips click on the Tag on the right or type Anti-diet into the Search box at the top of the page.

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Beetroot, carrot, kiwi & ginger juice

Published on February 4, 2014 | Posted by Clare Garcia

Posted in: DF, LF, S, SF, Uncategorized, V, WF

I’m going to level with you: making veggie juice is a faff and your kitchen will resemble a war zone. I think it’s important you’re armed with the facts. For this very reason (and in the interests of keeping my job) I make a 3 ltr batch at the weekend, freezing 250ml bottles for morning shots. On the plus side, it’s quite therapeutic, systematically feeding mounds of goodness into a machine which instantly produces an elixir of health. And my skin and energy levels are rejoicing.

Makes: 3 ltrs

Ingredients

1.4kg carrots, sprout end removed
2kg apples / 18 apples, halved
14 kiwi, rough end removed
300g ginger, chopped 2″ pieces
500g beetroot, halved with stalks removed

Method

Soak fruit and veg in water with a tablespoon of vinegar for 10 mins to remove any wax and chemicals. Line the juicer bin with a bag for slightly less mess; this way you can throw the waste straight into the rubbish. Give or take…

Most veggies can go in your juicer whole, I tend to remove the particularly tough bits and drop veg into the feeder in stages as my juicer appears not to be fully up to the task.

Kiwi is an addition I wouldn’t do without; it adds body and a tangy smoothness that brings everything together. It’s also packed with Vitamin C.

Keep beetroot till last, unless you want red dye on EV-ER-Y-THING. Pour juice through a sieve to remove any pulpy foam.

Decant into bottles and keep in the fridge for a day or freeze.

Juicers don’t come cheap:

At least not the decent ones and if you find this is something you’re into, you’ll soon feel compelled to invest more pennies into an uber version. Amazon has a wide selection, including the following:

Sage (by Heston Blumenthal) Nutri Pro was recently recommended to me on the basis it does’t heat up. Think Cold Pressed, which preserves the ingredients’ nutrients, apparently. If it’s good enough for tech chef Heston…

Breville have lots of middle of the road options to start you off.