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Grazia Jennifer Medhurst 1

Grazia: How to work out outdoors

January 21, 2021

|In Press & Articles

|By Jennifer Medhurst

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Mar 3

Healthy Cookie Dough 🍪⁠
⁠
INGREDIENTS ⁠
⁠
• 1 can chickpeas⁠
• ¼ cup nut butter⁠
• ½ cup oats⁠
• 2 tbsp maple syrup or honey⁠
• 2 tsp vanilla⁠
• 2 tbsp chocolate chips⁠
⁠
METHOD⁠
⁠
1. Place all the ingredients apart from the chocolate chips in a food processor and blend. ⁠
2. Then pop in a bowl and stir through the chocolate chips until combined. ⁠
⁠
#healthyrecipes #healthyfood #healthyrecipe #nutrition #nutritionist #health #healthy #quickrecipe #quickrecipes #cookie #healthyrecipeideas #healthysnacks #cookiedough #healthycookiedough #healthytreats #cookie #plantbaseddiet ⁠#cook #cooking #healthycooking #vegetarian #healthysnack #healthytreat #vegan #veganrecipe #veganrecipes #healthydesserts #healthydessert #guthealth #wellnesswednesday

Feb 24

Peanut Chilli Tofu Noodles 🍜⁠
⁠
INGREDIENTS⁠
⁠
• 280g firm tofu, cubed⁠
• 100g brown rice noodles⁠
• 2 small handfuls of mushrooms, sliced⁠
• 1 handful of spring greens, thinly sliced⁠
• ½ cucumber, diced⁠
• 4 spring onions, sliced⁠
• 2 tsp sesame seeds⁠
⁠
DRESSING⁠
⁠
• 3 tbsp tamari⁠
• 1 tbsp extra virgin olive oil⁠
• 2 tbsp rice wine vinegar⁠
• 1 tbsp peanut butter⁠
• 2 tsp chilli paste⁠
• 1 tbsp ginger, grated⁠
• 1 lime, juiced ⁠
⁠
METHOD⁠
⁠
1. Cook the noodles for the allotted time, then rinse under cold water and set to one side.⁠
⁠
2. Next grab a blender cup and pop in all the dressing ingredients and blend until smooth. ⁠
⁠
3. Place a pan on a medium heat with some olive oil in. Once the oil has heated up pop the tofu in to cook for about 8 minutes until they have just started to go golden brown. Then add in the mushrooms and continue to cook through. ⁠
⁠
4. Next add in the noodles and spring greens then pour over the sauce and reduce down.⁠
⁠
5. Then you’re ready to serve. Top with cucumber, spring onions and sesame seeds. Enjoy!⁠
⁠
#healthyrecipes #healthyfood #healthyrecipe #nutrition #nutritionist #health #healthy #quickrecipe #quickrecipes #healthyeating #healthyrecipeideas #vegan #veganrecipe #veganrecipes #vegetarianrecipes #vegetarianrecipe #lunchrecipes #plantbaseddiet ⁠#cook #cooking #vegetarian #guthealth #wellnesswednesday #healthycooking #noodlerecipe #healthynoodles #noodles #noodlerecipe #noodlerecipes #healthydinner

Feb 21

Healthy Carrot Muffins 🧁⁠
⁠
INGREDIENTS (makes 6 muffins)⁠
⁠
• 120g (1 cup) white whole wheat flour or regular whole wheat flour ⁠
• 110g (1 cup) grated carrots (about 1 1/2 large or up to 3 small/medium)⁠
• 1/4 cup roughly chopped walnuts⁠
• 1/4 cup jumbo raisin mix (or normal raisins if you can’t find this)⁠
• 1 tsp ground cinnamon ⁠
• 1/2 teaspoon ground ginger ⁠
• 1/2 teaspoon ground nutmeg ⁠
• ¾ tsp baking powder ⁠
• 1/4 tsp baking soda ⁠
• A pinch of salt ⁠
• 3 tbsp extra-virgin olive oil ⁠
• 1/4 cup maple syrup or honey ⁠
• 1 egg, preferably at room temperature (or flax egg if you would like a vegan option)⁠
• 1/4 cup plain Greek yogurt (or coconut yoghurt if you would like a vegan option)⁠
• 1/2 tsp vanilla extract ⁠
For sprinkling on top ⁠
• 1 tbsp coconut sugar ⁠
• 1 tbsp pumpkin seeds ⁠
⁠
METHOD⁠
⁠
1. Preheat oven 220C (425F). ⁠
2. In a large mixing bowl, combine the flour, baking powder, cinnamon, baking soda, salt, ginger and nutmeg, raisins, grated carrots and chopped walnuts and make sure they are well combined.⁠
3. In a medium mixing bowl, combine the oil, maple syrup whisked egg, yogurt and vanilla then mix well.⁠
4. Pour the wet ingredients into the dry and mix with a big spoon, just until combined (a few lumps are ok). ⁠
5. Grease your muffin tin with some extra virgin olive oil and divide the batter evenly between the 6 muffin cups. Sprinkle the tops of the muffins with coconut sugar. Bake muffins for 13 to 16 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.⁠
6. Place the muffin tin on a cooling rack to cool. Enjoy!⁠
⁠
#healthyrecipes #healthyfood #healthyrecipe #nutrition #nutritionist #health #healthy #quickrecipe #quickrecipes #healthyeating #healthyrecipeideas #healthyliving #healthybaking #healthymuffinrecipe #healthymuffinrecipes #muffin #plantbaseddiet #cooking #healthycooking #muffinrecipes #muffinrecipe #healthysnack #vegetarian #vegetarianrecipe #veganrecipes #vegetarianrecipes #guthealth #healthysnackrecipes #healthysnackrecipe #kidfriendlyrecipes

Feb 17

RECIPE: MISO TOFU NOODLES 🍜(serves 2)⁠
⁠
INGREDIENTS ⁠
⁠
• 300g organic firm tofu, cut into about 2cm cubes⁠
• Around one fist sized serving buckwheat noodles per person⁠
• 2 bok choi⁠
• 200g oyster mushrooms⁠
• 1 tsp sesame seeds⁠
• 1 fresh red chill, diced⁠
⁠
MISO DRESSING⁠
• 1tbs fresh miso paste (red or brown)⁠
• 1 tbs extra virgin olive oil⁠
• 1 tbs raw apple cider vinegar⁠
• 1 tbs tamari⁠
⁠
METHOD⁠
⁠
1. Place a frying pan on a medium heat with a small amount of extra virgin olive oil in and cook your tofu for around 10 minutes making sure as many sides of the cubes are cooked as possible and that they are lightly browned. ⁠
2. Cook the buckwheat noodles for the allotted amount of time on the packet. Steam the mushrooms for around 8 minutes and the bok choi for around 4 minutes, preserving the bright green colour.⁠
3. While the vegetables are cooking mix together the miso dressing ingredients in a small bowl.⁠
4. Add the noodles, bok choi, mushrooms and tofu to a bowl. Drizzle over the dressing then mix thoroughly to make sure everything in evenly coated. Top with sesame seeds and chilli. Enjoy!⁠
⁠
#healthyrecipes #healthyfood #healthyrecipe #nutrition #nutritionist #health #healthy #quickrecipe #quickrecipes #healthyeating #healthyrecipeideas #vegan #veganrecipe #veganrecipes #vegetarianrecipes #vegetarianrecipe #lunchrecipes #plantbaseddiet ⁠#cook #cooking #vegetarian #guthealth #wellnesswednesday #healthycooking #noodlerecipe #healthynoodles #noodles #noodlerecipe #noodlerecipes #healthylunch⁠

Feb 15

Tomato, Avocado & Garlic Pita Salad 🍅⁠
⁠
INGREDIENTS (serves 1)⁠
⁠
• 1 ½ pieces whole wheat or gluten free pita bread⁠
• 1 garlic clove⁠
• 1 ripe avocado⁠
• 2/3 medium sized ripe tomatoes or 300g cherry tomatoes⁠
• ½ can chickpeas, drained and rinsed⁠
• Small handful of basil, chopped⁠
• Small handful of parsley, chopped⁠
• 1 ½ tbsp extra virgin olive oil⁠
• ½ lemon, juiced⁠
• sea salt and pepper⁠
• 1 tbsp sunflower seeds⁠
• ½ tsp chilli powder⁠
⁠
METHOD⁠
⁠
1. Place the oven on at 180C. Mix the sunflower seeds with 1 tsp of olive oil and the chilli powder, making sure they are evenly coated. Pop the seeds on a baking try to roast for around 8 mins until they have started to brown. Once cooked set to one side and allow to cool.⁠
⁠
2. Toast your pita and rub with the garlic clove then cut into bite sized pieces.⁠
⁠
3. Next place the avocado, tomatoes, chickpeas, parsley and basil in a bowl and cover with the extra virgin olive oil, lemon juice and salt and pepper to taste. Then mix everything together.⁠
⁠
4. Stir through your toasted pita bread and top with the chilli roasted sunflower seeds. Enjoy!⁠
⁠
#healthyrecipes #healthyfood #healthyrecipe #nutrition #nutritionist #health #healthy #quickrecipe #quickrecipes #healthyeating #healthyrecipeideas #healthyliving #salad #lunchrecipes #healthylunch #healthylunchrecipes #plantbaseddiet ⁠#lunchboxideas #lunchboxrecipes #healthycooking #saladrecipe #saladrecipes #glutenfreerecipes #vegan #veganrecipe #veganrecipes #vegetarianrecipes #vegetarianrecipe #guthealth #saladrecipes⁠

Feb 14

Beetroot and Berry Pancakes 🥞⁠
⁠
INGREDIENTS (makes about 6-8 pancakes)⁠
⁠
• 2 cups oats, uncooked⁠
• 1 ½ tsp baking powder ⁠
• Pinch of salt⁠
• 2 eggs⁠
• ½ cup plain or coconut yogurt⁠
• 2 tsp pure vanilla extract⁠
• 2 medium sized beetroots, peeled and cooked. Roasting the beetroot gives the pancakes a stronger colour⁠
• 1 ripe banana⁠
• 3 tbsp maple syrup⁠
⁠
METHOD⁠
⁠
1. Place your oven on at 180c. Roast the beetroots in a little extra virgin olive oil for around 45mins-1 hour until cooked through.⁠
⁠
2. Meanwhile combine the oats, baking powder, and salt in a food processor. Blend until the oats are a fine powder.⁠
⁠
3. Pour the oat flour mixture into a bowl and set aside.⁠
⁠
4. In the now empty food processor, pop the remaining ingredients (cooked beetroot, eggs, yogurt, vanilla essence, maple syrup, banana). Blend until smooth. Add the oat flour mixture into the blender and blend again. Stop to scrape the sides of the blender to ensure everything is well mixed.⁠
⁠
5. Place a pan on a medium heat with some extra virgin olive oil in. When the oil is hot, pour out the batter into small pancakes. You want them about 10cm wide and 1cm thick.⁠
⁠
6. Cook until you see small bubbles forming on top of the pancakes and the edges seem dry, about 2-3 minutes. Flip and cook the other side for another 2-3 minutes. Place the cooked pancakes onto a plate and continue with the remaining batter.⁠
⁠
7. Add your favourite toppings. Berries, coconut yoghurt, cacao nibs, maple syrup, banana, cinnamon whatever you fancy! Enjoy!⁠
⁠
8. The pancakes can be stored in an air-tight container in fridge for 4-5 days or in the freezer.⁠
⁠
#pancakes #healthyrecipes #healthyfood #healthyrecipe #nutrition #nutritionist #health #healthy #quickrecipe #quickrecipes #healthyeating #healthyrecipeideas #sweettreat #brunchideas #healthybrunch #plantbaseddiet #vegetables ⁠#cook #cooking #healthycooking #vegetarian #dairyfree #glutenfree #vegan #veganrecipe #veganrecipes #vegetarianrecipes #vegetarianrecipe #guthealth #healthypancakes⁠

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