Issue 7 - Autumn 2015
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Your quarterly natural health, food & lifestyle magazine
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This is a sample issue Buy the full autumn issue at www.thrive-magazine.co.uk/subscribe
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Thrive Magazine / Issue 7 - Autumn 2015
Contents thrive [ issue 7 - Autumn 2015 ] NEWS
EVENTS
FEATURES
5
Hot Products
30-31 Healthy Subscription Boxes
6-7
Running on Plant Power
32-33 Making Time for Me
Star Blogger Profile
34-35 Home Grown Herbs
8-9
The latest products, trends and companies offering natural, ethical and authentic products across food and health. We caught up with Fiona Oakes, elite marathon runner, devote animal lover and plant based athlete.
A new feature where we introduce you to some of the top food bloggers who are changing the way recipes are made.
10-11 Juicing - Rise of the Pseudo Juices
Natural Juice Junkie looks at the rise of juices readily available on the supermarket shelves and finds out if they are healthy.
13
We showcase four of the healthier options available when it comes to subscription snack boxes. Jo from Capital CBT helps us understand that making time for yourself is neither selfish nor indulgent, it’s necessary! Cleansing herbs to use as teas, tinctures, infusions and more.
36-37 Turmeric & Coconut Smoothie
Try making this delicious smoothie from www.nutriciously.com
38
Recipes from ‘Groovy Food Co.’
39
Passion Fruit Cheesecake
True Superfoods
The term superfood has become popular lately but what foods truly deserve the label of ‘Superfood’?
14-15 Healthy on the Go
Writer and editor Emma Mills looks at some of the healthier options for eating whilst out and about.
16-17 6 Overnight Oats
Eat breakfast like a king, as the saying goes! We’ve got six great overnight oat recipes for you to try for breakfast.
18-19 British Quinoa
Yes that’s right, quinoa growing right here in the UK. We find out how with Stephen from The British Quinoa Company.
20-21 What’s it Called? - Pomegranate
In this feature we introduce some of the more unusual fruit and vegetables and give you ideas on how to use them.
22-23 Making Water Taste Great
Say hello to ELDERBROOK Cordial Tonics - a healthier way to make water taste great.
24-25 Become a Natural Chef with CNM
A brand new course from CNM College - train to be a natural chef.
27
Natural Options for Kids
28
Macro & Micronutrients
Delicious ginger and chocolate puddings and coconut chocolate moouse. A refreshing cheesecake recipe from www.spambella.com
40-41 Red Pepper Spinach Muffins
Perfect for breakfast on the go, this simple recipe is from www.celeryandcupcakes.com
42-43 Recipes from ‘Hedi Hearts’
Make these coconut, cacao and flax seed truffles or zoodles with avocado and spinach. Super simple and tasty!
44-45 Mixed Wild Mushroom Soup
From Found Mushroom Company. Perfect for Autumn.
46-47 Recipes from Juice Master
A super detox salad. Avocado, asparagus and garlic.
48
Join the Thrive Tribe
We’d love to hear from you - get in touch, plus a chance to win some of our latest competitions prizes too.
www.thrive-magazine.co.uk @thrivefeelalive
Janey Lee Grace shares her tips on the best food swops to make for the younger generation. In this feature we look at what macro and micro nutrients are and what health benefits they can have. 3
Rise
Thrive Magazine / Issue 7 - Autumn 2015
The juice in the supermarket fridge had a use by date giving it a shelf life of 3 weeks. So how can this be?
of the
Pseudo
at ur al
Ju i ce J u n i e k
Juice
i art Neil M
“
-N
Follow Neil on Twitter @TheJuiceJunkie www.facebook.com/naturaljuicejunkie
“
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I have a question for you, would you eat a 21-day-old sandwich?
Thrive Thrive Magazine Magazine /Issue Issue - Autumn - Winter2015 2015 Thrive Magazine / /Issue 77- 4Autumn
“High pressure can modify the microstructure of fruits. Changes in the fruit structure usually result from damage in the cell structure”. Neil Martin
Common sense tells me that a process which kills all the bad stuff is likely to affect the good stuff too.
= 80% veg e l u r 0 :2 0 8 e h t follow Over recent months I’ve noticed a significant increase in the number of green juices I see in shops and supermarkets. As someone who has transformed their own health through juicing and helped people across the world to learn more about the power of drinking vegetables, you might think I would get excited by this, but not all juices are created equally. I have a question for you, would you eat a 21-day-old sandwich? When I recently asked this in a poll on Facebook, 100% of the respondents said ‘no’. Yet there is technology being used to process sandwich fillings to give them a 21-day shelf life and it is also being used on green juice.
20% fruit
food or juice in a vessel filled with water and applying intense pressure (up to 87000 psi) to it. This has been shown to kill pathogenic bacteria, yet unlike heat pasteurisation it is claimed that the process has minimal effect on the nutritional attributes of foods and drinks, unlike thermal processes. However, in the 2012 book Advances in Food Processing Technologies it states, “High pressure can modify the microstructure of fruits. Changes in the fruit structure usually result from damage in the cell structure.” Common sense tells me that a process which kills all the bad stuff is likely to affect the good stuff too. And the processing is not the only thing to be aware of.
The first time I saw a bottle of green juice in a supermarket with the words ‘cold pressed’ on it I had a huge smile on my face, until I looked more closely at the bottle. See, a cold pressed juice made fresh at home is typically good for about 3 days. The juice in the supermarket fridge had a use by date giving it a shelf life of 3 weeks. So how can this be?
Best practice when juicing for health or weight loss is to focus on juices that highly vegetable based. Typical guidance is 80% vegetable and 20% fruit. So how do some of these bottled offerings compare?
There is method of processing foods, known as High Pressure Processing (HPP) that Deli 24, a company claiming to be the first UK contract processing facility to offer it, describe as a cold ‘pasteurisation’ system. HPP can extend product shelf life for up to 45 days and involves enclosing the packaged
• Waitrose Apple, Kale & Lime Juice is over 85% fruit • Innocent Easy Greens is 79% apple juice • Savse Super Green is over 65% fruit • Tesco Vegtastic is over 60% fruit • B.fresh #greenwarrior is 36.5% fruit
Well here are just 5 examples of juices available in major UK supermarkets:
By Neil Martin – Natural Juice Junkie.
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Thrive Magazine / Issue 7 -Autumn 2015
r option to e healthie ... th g in k a Try m snacks le crispy crisps - ka Simple to make: Toss chopped kale in a drizzle of olive oil or coconut oil and bake in the oven at 180Ëš C until they are crispy, about 10 to 15 minutes. Add a sprinkle of parmesan as a topping.
healthy on the Don’t forget that fresh fruit and veg in its natural form is a great healthy snack choice and most can be easily carried around.
14
GO
Thrive Magazine / Issue 7 - Autumn 2015
SUPER SNACKING - THE HEALTHY WAY
“Snack w isely and you can energy le give you vels a he r althier, su stained boost”.
Snacking sometimes gets a bad reputation, but it can be a healthy, not a guilty pleasure, if you’re conscious about the kinds of snacks you choose. When you’re on the go and your energy levels start flagging it can be tempting to grab something sugary or fatty for a quick fix, and with so much choice out there it’s easy to be tempted by unhealthy options. But snack wisely and you can give your energy levels a healthier, sustained boost. Dried natural fruits such as mango, apricot and raisins are a nutritious and convenient way to satisfy a sweet tooth as well as a rumbling tummy (just watch portion sizes as they’re a fairly concentrated source of calories, and choose unsweetened varieties). Similarly nuts and seeds are a great way to stave off hunger pangs and they provide a rich source of healthy fats and minerals at the same time. Mix a few almonds, cashews, Brazil nuts, pumpkin and sesame seeds into an airtight container for a tasty DIY snack on-the-go. You can find nut and seed mixes from most high street shops including Holland and Barrett. Remember to buy unsalted and unsweetened.
Pack some Brazil nuts, pumpkin and sesame seeds into an airtight container for a tasty DIY snack on-the-go. Regular potato crisps can be greasy and high in salt and saturated fat, so try the healthier option of kale crisps - you may not notice the difference and may even prefer their light, roasted flavour. They’re available to buy in many supermarkets but are so easy to make yourself. To make kale crisps toss chopped kale in a drizzle of olive oil or coconut oil and bake in the oven at (180 ˚C) until they are crispy, about 10 to 15 minutes. This retains all the nutritional value and creates a low-calorie, nutrient-dense snack. Similarly, seaweed delivers a great savoury taste, contains few calories and is relatively low in salt too. Try Selwyn’s Crispy Seaweed Thins. Alternatively, choose popcorn (watch out for added sugar and salt), or edamame beans.
Yoghurt is creamy and satisfying but some shop-bought yoghurt isn’t quite as healthy as it appears, with alarming levels of sugar, fat and calories. Either choose very carefully for natural versions or make your own instead! Simply add a few blueberries and strawberries (frozen berries defrost quickly, are easily available at home and help keep the yoghurt cold) or any other chopped fruit of your choice to natural yoghurt, mix in a little honey and spoon into a small airtight Tupperware container for a deliciously healthy, natural pickme-up. Chia seeds pack a nutritional punch containing fiber, omega-3 fatty acids and protein so try sprinkling some in. Don’t forget that fresh fruit and veg in its natural form is a great healthy snack choice and most can be easily carried around. So why not choose a naturally sweet, crunchy and fibrous apple, a potassium-rich banana or freshly chopped carrot and cucumber for a simple, low-calorie and filling snack on the go. Emma Mills is a writer and editor with a passion for healthy living, nutrition and well-being. Find her at: www.emmamillswriter.co.uk
Follow Emma on @EmmaMills07 Linkedin: linkedin.com/in/emmamills1
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Thrive Magazine / Issue 7 - Autumn 2015
1
2
fudge chocolate peanut butter een.com www.breakfastdramaqu
INGREDIENTS
1 very ripe banana 1 cup pumpkin puree 3 - 4 tbsp grated dark chocolate 2 tbsp smooth peanut butter 3 tbsp cocoa powder 1 tbsp chia seeds 1 tsp vanilla extract 2/3 cup rolled oats 1 cup almond milk 1 tbsp maple syrup, or to taste
TO MAKE IT
Mash the banana in a large bowl or container. Mix in the pumpkin puree, dark chocolate, cocoa powder, chia seeds and vanilla extract. Add the rolled oats, almond milk and maple syrup and mix until completely combined. Taste, and add more maple syrup if desired. Cover the bowl with plastic wrap (or put the lid on the container) and leave in the fridge overnight. In the morning, divide the oats between two bowls. Top with chopped nuts, chocolate chips and/or peanut butter. Enjoy!
facebook.com/breakfastdramaqueen www.pinterest.com/BreakfastDrama/ @pancake_land @breakfastdramaqueen
www.breakfastdramaqueen.com 16
3
strawberry & chia oats carrot cake protein oats
www.inspirededibles.com
www.dashingdish.com
INGREDIENTS
INGREDIENTS
3/4 cup unsweetened almond milk 1/2 cup plain greek yogurt 1/2 cup grated carrots 1/4 tsp salt (or to taste) 1/2 tsp cinnamon 1/2 tsp apple pie spice or nutmeg 2 tbs baking stevia 1 cup old fashioned oats 1/4 cup natural protein powder
1/3 cup whole grain gluten free oatmeal 2 tbsp chia seeds 1/2 cup fresh strawberries sliced 1/3 banana, sliced 2 tbsp almonds or walnuts 1 cup almond milk or coconut milk 1 tsp vanilla extract drizzle of high grade maple syrup or agave
Optional: Toppings of choice
TO MAKE IT
TO MAKE IT
The estimated total time to make this recipe is 5-10 minutes.
In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight (or for at least an hour so the oats soften and absorb the liquid). Top with chopped nuts, cinnamon, low sugar syrup, or vanilla greek yogurt if desired!
facebook.com/dashingdish www.pinterest.com/dashingdish/ @dashingdish @dashingdish
www.dashingdish.com
Place the oatmeal, chia seeds, sliced banana and sliced strawberries into a bowl. In a seperate bowl whisk together the almond milk and vanilla and pour the milk mixture over the oat-chia mixture.
Place oat-chia mix into the fridge and leave overnight. In the morning remove the bowl from the fridge and top with almonds or walnuts and some more slices of srawberries. You can add some more milk at this point. Or add a drizzle of maple syrup. If you prefer to soak your nuts, simply add them to the oat mixure overnight rather than in the morning.
facebook.com/InspiredEdibles www.pinterest.com/kellyim/ @InspiredEdibles @inspired.edibles
www.inspirededibles.com
Thrive Magazine / Issue 7 - Autumn 2015
6 OVERNIGHT OATS RECIPES 4 55
ginger bread & chocolate www.laurenkellynutrition.com
chunky monkey oats
cocoa & pom www.ohmyv
6
egranate
www.stephsbitebybite.com
eggies.com
INGREDIENTS
2 cups oats 2 cups almond milk ¼ cup chia seeds ½ tsp cinnamon ¼ tsp ginger 1 tsp pure vanilla extract 2 tsp 100% pure maple syrup 2 scoops of natural chocolate protein powder (that protein) Cacao nibs for topping
TO MAKE IT
Place all of the ingredients except for cacao nibs in a small bowl or jar. Stir well and cover. Place in the refrigerator overnight. Top with cacao nibs. Eat and enjoy!
INGREDIENTS
INGREDIENTS
TO MAKE IT
TO MAKE IT
If you use unsweetened milk, you may want to add your sweetener of choice to taste.
The oats get so soft and the whole brekkie jar turns so thick and creamy. It’s absolute heaven!
1/2 cup old-fashioned or rolled oats 1/2 cup vanilla almond milk 1/2 cup pomegranate seeds 1 tbsp ground flax seeds 1 tbsp cocoa nibs or coarsely chopped dark chocolate Stir together ingredients in a resealable container. Cover and refrigerate overnight. Stir again before serving; add additional milk for a thinner consistency.
1 cup natural greek or banana yogurt 1/3 cup rolled oats 1/3 cup almond milk 1 tbsp peanut butter 1/2 banana sliced handful of chocolate chips In a jar or bowl combine all ingredients together. Cover the jar or bowl and place in the fridge overnight or for at least 4 hours. Remove from fridge, get out your spoon, and go to town.
facebook.com/LaurenKellyNutrition
facebook.com/OhMyVeggies
facebook.com/stephsbitebybite
www.pinterest.com/lkellynutrition/pins
www.pinterest.com/ohmyveggies/
www.pinterest.com/stephbitebybite/
@LKellyNutrition
@ohmyveggies
@stephbitebybite
@laurenkellynutrition
www.laurenkellynutrition.com
@stephsbitebybite
www.ohmyveggies.com
www.stephsbitebybite.com 17
This is a sample issue Buy the full autumn issue at www.thrive-magazine.co.uk/subscribe
subscribe
to get a free DVD of super juice me from Jason vale. www.thrive-magazine.co.uk/subscribe
Now Open... naturally healthy HITCHIN’S 1st ‘PLANT BASED’
HEALTH FOOD CAFÉ
Super Foods, Juices & Healthy Snacks Organic Teas Artisan Coffee with Non-Dairy Mylks Raw Snacks & Salads Local Produce & Gluten-Free choices Eat-in or Take-out Early Opening - 7 Days a Week 2 5 C H U RC H YA R D. H I TC H I N . 0 1 4 6 2 4 5 7 7 7 7
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n a t u ra l l y h e a l t h y
Thrive Magazine / Issue 7 - Autumn 2015
Thanks to Alena for this recipe www.nutriciously.com
Turmeric is a natural anti-inflammatory, it inhibits the growth of new blood vessels in tumours and it’s a powerful antioxidant. Ralph W. Moss
turmeric & coconut smoothie perfect for the colder, darker nights that are on the way
ingredients 1 cup mango chunks ½ banana 1 inch piece of ginger ½ cup coconut milk ½ cup plant milk ¼ tsp ground turmeric ¼ tsp ground cinnamon pinch vanilla powder
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how to make it (serves 1) Put everything into a blender and blend on high until smooth. Pour into your favourite glass and enjoy!
Recipe from: www.nutriciously.com
Alena is a food lover and health enthusiast from Germany. Having read every book imaginable on healthy living, she is excited about spreading this powerful message and reaching out. Together with her partner, she created Raw Food Mastery where she loves to help other people to thrive on a healthy plant-based, whole food diet.
quick & easy
For more recipes visit www.nutriciously.com/
Thrive Magazine / Issue 7 - Autumn 2015
passionfruit cheesecake topped with delicious passionfruit curd
(makes 1 delicious cheesecake)
ingredients Passionfruit curd Juice of 3 large limes 1/2 cup natural sweetener (I used Truvia) 1/2 cup water 2 tbsp cornflour, mixed with cold water to make a thick paste 3 egg yolks 3 passionfruit 1 tbsp butter
Biscuit base 1 cup coconut flour 1/3 cup buckwheat flour 1/4 cup ground almonds (or almond flour) 1/2 cup natural sweetener (I used Truvia) 2 tbsp melted coconut oil 1 tsp vanilla extract 1 egg + 1 egg white 1-2 tbsp almond milk
the perfect spring salad
Place the lime juice, water and sweetener in a small pan and bring to the boil. Turn down to simmer, then whisk in the cornflour paste, whisking continuously for a few minutes until thickened. Remove from the heat then whisk in the passionfruit (scooped out of the shells), egg yolks and butter. Set aside. Preheat the oven to 190 degrees C and grease and line a 20cm loose-bottomed cake tin. Put the dry ingredients in a bowl and stir well, then pour in the melted coconut oil, vanilla, egg and egg white, plus almond milk. Mix together until you have a dough-like texture, then press into the tin. Bake for 10 minutes until starting to go golden. Remove from oven, pour over the passionfruit curd, and bake for a further 10-15 minutes, until set. Leave to cool, then keep in the fridge to chill.
Where to find more... Recipe provided by Pamela at www.spamellab.com
/spamellabcom @SpamellaB http://instagram.com/spamellab
recipes
how to make it...
Thanks to Hedi Hearts for this recipe. www.hedihearts.com @hedihearts
coconut, cacao and flax-seed truffles
the perfect spring salad Makes: 16
Recipe by Brandi Doming - theVegan 8.com
2 tbsp coconut flour 3/4 cup shredded coconut 1 heaped tbsp ground flax-seeds 3 tbsp raw cacao, cocoa powder or carob powder 1/4 cup coconut oil 2-3 tbsp maple syrup 1 tsp vanilla extract These truffles or balls are the easiest recipe ever and satisfy even
the toughest chocolate craving. This snack is
raw, which means very high nutritional value
and loads of wonderful benefits.
how to make...
Place all the ingredients in a bowl and mix them until well incorporated. Next line a small fridge/ freezer friendly dish with baking paper. Roll the dough into small balls then roll them in desiccated coconut, place in the dish, cover and let them chill in the fridge for an hour before devouring. The truffles keep well in the fridge for up to 1 week, that is if they can last that long! Serve and enjoy as a treat!
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recipes
ingredients...
This is a sample issue Buy the full autumn issue at www.thrive-magazine.co.uk/subscribe
subscribe
to get a free DVD of super juice me from Jason vale. www.thrive-magazine.co.uk/subscribe