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Grazia Jennifer Medhurst 1

Grazia: How to work out outdoors

January 21, 2021

|In Press & Articles

|By Jennifer Medhurst

Grazia Jennifer Medhurst 1

Grazia Jennifer Medhurst 2

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Jul 28

Next in my #workinitlunch series is this delish Chickpea Stir-Fry. You can have it hot or cold, perfect for how unpredictable this weather is!

INGREDIENTS (serves 2)

• 1 x 400g can of chickpeas
• 2 red peppers, sliced
• 4 spring onions, sliced
• 1 red onion, diced
• 4 garlic cloves
• 2 large handfuls of spinach
• 1 tbsp sesame seeds
• About 100g serving of buckwheat noodles per person

SAUCE

• 2 tsp honey or maple syrup
• 2 tbsp tamari
• 1 tbsp tahini
• 2 tbsp rice vinegar
• 2 tbsp peanut butter
• 2 limes

METHOD

1. Place a large pan on a medium heat and add in some extra virgin olive oil. Then add in the onion and cook until soft.
2. Then add in the peppers, chickpeas and cook for around 4 mins, then the garlic for 2 mins.
3. Whist that is cooking, cook the noodles, reserving some of the noodle water.
4. Also make the sauce by placing all the ingredients in a bowl and whisking into a smooth sauce.
5. Add in the spinach and spring onions and cook until the spinach has wilted.
6. Place the cooked noodles and sauce into the pan and make sure everything is evenly coated, you may need to add a little noodle water to thin things out.
7. Place into bowls and top with spring onion and sesame seeds.

Don’t forget to save this recipe to refer back to later 👍

Jul 26

I start most of my days with a celery, lemon and ginger juice. Not because of any celery juice fad, but because I love the taste, it’s full of nutrition and hydrating. So a pretty great way to start the day 👍.

INGREDIENTS

1 head celery
1/2 lemon
1 thumb sized piece of ginger

METHOD

Juice and enjoy!

Also I get quite a few questions about which juicer I use. I’ve added links to the two juicers I think are best below. I would defo recommend this style of juicer as they are quiet and easy to clean, as all the bits can go in the dishwasher😊. Hope that helps.

Amzchef:

https://www.amazon.co.uk/dp/B08DXRYZRP/?ref=idea_lv_dp_ov_d

Ninja:

https://www.amazon.co.uk/dp/B091YVDF43/?ref=idea_lv_dp_ov_d

Jul 22

If you're struggling for some lunchtime inspiration try the tasty af miso mushroom and avocado sandwich 🥪. You. Will. Not. Regret. IT. promise 😇⁠
⁠
Miso Mushroom and Avocado Sandwich⁠
⁠
INGREDIENTS (serves 1)⁠
⁠
• 2 slices thick of sourdough bread⁠
• 100g portobello mushrooms⁠
• A handful of fresh spinach⁠
• 2 garlic cloves⁠
• 1 tbsp brown rice miso paste⁠
• 1 tbsp maple syrup⁠
• 1 tsp tamari⁠
• 1 tsp brown rice vinegar⁠
• 1 lime⁠
• ½ an avocado, mashed⁠
• 1 spring onion, sliced⁠
⁠
METHOD⁠
1. Heat the extra olive oil in pan over medium to high heat. Add the mushrooms, spinach, garlic and season with salt and pepper.⁠
2. Mix through the miso paste, maple syrup, tamari, brown rice vinegar, lime juice and cook for about 5 minutes until the sauce has begun to thicken. ⁠
3. Mix the avocado and spring onions together in a bowl.⁠
4. Lightly toast the bread on either side and then pop the mashed avocado on top of one slice and the mushroom mixture on top of that and then the final slice of bread on top of that. Then you’re ready to serve. Enjoy!⁠
⁠
#workinitlunches #lunchboxideas #healthylunchbox⁠ #healthylunchideas #healthylunches

Jul 21

1 in 5 people in the UK are thought to suffer with IBS at some point. If you’d like to know more about IBS then get this saved!

I’ve also included some simple tips that can help to manage IBS. I hope these help

*this post is for educational purposes and is not medical advice, talk to a healthcare practitioner for all health concerns.

Jul 20

What’s not to love about these summer rolls! They are packed full of healthy and delicious herbs and veggies and the peanut dipping sauce is out of this world.

INGREDIENTS

• Rice paper roll wraps
• Cucumber, sliced into batons
• Mint, leaves no stem
• Basil, leaves no stem
• Carrots, sliced into batons
• Avocado, sliced
• Coriander, leaves no stem
• Butter lettuce
• Sesame seeds for topping

SAUCE
• 2 tbsp peanut butter
• 1/2 tbsp maple syrup or honey
• 1/2 tbsp rice vinegar
• 2 tbsp tamari or soya sauce
• 1 lime, juiced
• 1 thumb sized piece of garlic, grated

METHOD
1. Fill a shallow plate (or a pie pan or 9″ round cake tin) with an inch of water. Have another plate standing by ready at the side.
2. Place one rice paper in the water and rotate it in the water for about 10 seconds. You want it with some tautness to it still not super floppy. If it doubt go for less time rather than more. Carefully lay it flat on the additional plate.
3. Leaving about 1 inch of open rice paper around the edges, cover the lower third of the paper with your fillings. Sprinkle generously with the fresh herbs.
4. Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients. And don’t worry if it breaks you can just put this side plate down.
5. To make the peanut sauce: In a small bowl, whisk together the ingredients.
6. Serve the spring rolls with peanut sauce on the side. You can serve them whole, or sliced in half on the diagonal.

Jul 17

Black Bean Burgers 🍔. How about treating yourself to a burger this weekend? I love these are they are full of veggies, as well as taste, and go great on the BBQ (or you can use the oven)! They are also super cheap and quick to make. Win. 🤤⁠

INGREDIENTS (makes 4 patties)

• 1 can black beans
• 1/2 red onion
• 1 red or green pepper
• Medium sized handful of spinach
• 1 Portobello mushroom
• ½ tbsp Cajun spice powder
• 1 tbsp liquid aminos
• 4 sun-dried tomatoes
• Pepper to taste
• 1 cup brown rice flour

For the bun:
• Bun
• Tomatoes
• Lettuce
• Radishes
• Gherkins
• Salsa
• Red onion
• Whatever you like!

METHOD

1. Pop the oven on at 190C (370F).
2. Put all the ingredients apart from the rice flour in a food processor and roughly blend.
3. Then place this mixture into a bowl, and add the rice flour and combine.
4. Make the mixture into burger shaped patties and place in the oven at 190C for around 30 minutes, turning half way through until turning golden brown and cooked through.
5. About 2 minutes before you feel the patties are cooked you can pop on a little cheese to melt if you fancy, then put them in a bun and top with your favourite condiments. I chose gherkins, radishes, Dijon mustard, picked onions, tomatoes and lettuce.

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