Tag Archives: Rick Hay

12 Days of Clink Street Christmas Guest Post: Festive Recipes

Guest post by Rick Hay, author of The Anti Ageing Food and Fitness Plan.

The Anti Ageing Food and Fitness Plan by Rick Hay

Here are a few of my favourite fast recipes to help make Christmas Day healthier.

I have provided for some easy breakfasts, desserts and sides which would allow a bit of a blow out at lunch and dinner which we all deserve – it’s Christmas after all.

Berry Superfood Bowl – a healthy start to Christmas day:

Ingredients
a small bowl
a handful of english spinach
a few blueberries and strawberries
a banana
1 teaspoon of Chia seeds
100 mls of almond milk
a dollop of unsweetened greek or coconut yoghurt
half of a sliced peeled kiwi fruit
a few teaspoons of oats and some desiccated coconut.

Method
Blend the almond milk, banana, spinach and pour into a small bowl – you could heat in slowly if desired.
Top with the blueberries, sliced kiwi fruit, strawberries and oats.
Top with a dollop of the yogurt and some desiccated coconut.

Serves 1

This is true nutrient dense fuel.
It is an antioxidant powerhouse that will really help boost immunity and help with recovery and tiredness after exercise.
It’s a mini multi vitamin/multi mineral christmas breakfast bowl.

Christmas Green Smoothie – the perfect festive breakfast or snack

Ingredients:
one small avocado
a handful of spinach
250 mls of rice, oat or coconut milk
two dates
cinnamon, nutmeg or all spice
Serve of plant based protein and or a handful of nuts if desired
Two or three teaspoons of a plant based protein powder can be added as could a handful of nuts for extra protein.

Method:
Blend the avocado, spinach, dates and the rice, oat or coconut milk for thirty seconds and serve.

Serves one.

This sweet green smoothie is packed full of magnesium to help sooth and nourish.
The avocado is a great source of protein and fibre which will help to satisfy you if you’re feeing hungry .
The deep green colour is due to the high chlorophyll levels and will help with detox and energy too.
This smoothie will keep you full and will also help you to control the portion size of your next meal.
Add a sprinkle of cinnamon, nutmeg or all spice to give this a festive feeling.

Kale, Bean, Spinach and Cranberry Bowl – a healthy Christmas Side Dish

Cook a portion of brown rice – around a third of a cup.
Lightly steam a handful of kale, a handful of spinach together with a few cauliflower florets.
When ready place the brown rice in your bowl, add the spinach, kale and cauliflower – season with turmeric and add a drizzle of coconut or olive oil.
Add a couple of tablespoons white beans and some coconut flakes or nutritional yeast.
Top with a few dried cranberries to make this dish a little more festive.

Festive Raspberry and Chia Energy Burst: a healthy Christmas dessert

Ingredients:
1 cup of Raspberries
1 cup of Blueberries
1 Banana
1 teaspoon of Chia or Linseeds
1 teaspoon of Cinnamon
2 Dates
2 tablespoons of coconut or unsweetened organic greek style yogurt
1 serving of plant based protein if desired
Rice or Almond Milk 200 ml

Method:
Blend in a mixer or blender and then place in the freezer for15 minutes.
This delicious berry based festive dessert contains cinnamon to help reduce cravings.
The blue and red pigments in the berries are great to boost immunity and they also provide energy to help you get through the rest of the day.
Increase protein levels further by adding the linseed or chia seeds and yogurt and add a serving of plant based protein to help with satiety, lean muscle mass, fat burning and toning after exercise.
The dates add vitamins and minerals and provide extra fibre to help keep you full and to help keep blood sugar levels steady.

More lighter dessert options:
Sweet Peach and Sultana with Agave

Steam one large peach and serve with a few sultanas.
Top with a teaspoon of agave and a sprinkle of cinnamon.
Spiralised Cinnamon Apple
Spiralise one small apple – add raisons and mixed seeds a teaspoon of cinnamon.
This is tastier if you also add 20 to 30mls of rice milk or a dollop of unsweetened yoghurt.
Baked Honey Pear
Bake one pear for ten minutes on a low heat.
When ready serve with a teaspoon of honey and two teaspoons of coconut yogurt.
Finish off with a handful of goji berries.
Cacao Yoghurt
Fold a teaspoon or two of cacao into 100g of natural greek style yoghurt.
Top with passionfruit or half of a kiwi fruit and add some sultanas, prunes, dates or raisins.


About Rick Hay

Rick Hay is a renowned fitness and food expert with over twenty years experience as a nutritionist. Since relocating to the UK from his native Australia in 2010, Rick has successfully made a name for himself on television where he is currently the resident Health and Fitness Expert for Ideal World TV. He has previously written for Natural Health and Your Fitness magazines and is the author of Nutritional Blast (published February 2016 by Ideal World TV).

Website – http://rickhay.co.uk/

Facebook – https://www.facebook.com/Futrients

Twitter – https://twitter.com/rickhayuk

Instagram – https://www.instagram.com/antiageingfoodandfitness/


This post is part of the 12 Days of Clink Street Christmas blogival. Do take time to browse round some of the other posts, which cover a wide range of festive reading tastes.

12 Days of Clink Street Christmas

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Blogival Guest Post: Super Superfoods

Guest post by Rick Hay, author of The Anti Ageing Food and Fitness Plan.

The Anti Ageing Food and Fitness Plan by Rick Hay

Superfoods are foods that are nutrient dense and have strong antioxidant properties and that’s a good thing as antioxidants are the good guys that help the body fight off free radicals that damage our health and our cells.
A true superfood has a high ORAC score which stands for Oxygen Radical Absorbance Capacity – the higher the score the stronger the food’s antioxidant ability. A super food is like a super warrior!

Often when we think about superfoods we think of things that are somewhat exotic like Acia, Goji berries or Cacao – and whilst these rainforest foods are indeed Superfoods every day foods can be superfoods too – think Beetroot, Blueberries and English Spinach.

There are even superfoods amongst your common herbs spices like turmeric, cinnamon and oregano.
All of these super spices have many medicinal qualities that modern research is revealing more and more of.

Brightly coloured fruits and vegetables are most likely to be super foods that are immune boosters in their own right. Including more coloured foods in your diet means that you are increasing your phytonutrient intake and thereby boosting the immune system.

Some herbal teas such as Licorice, Fennel and Peppermint could be considered as super and there are also herbal tincture options such as Globe Artichoke, Olive Leaf and St John’s Wort that also fall into the same category. Herbal tinctures can be powerful medicinal tools due to their anti microbial, anti bacterial and anti viral properties.
Many are also liver and gall bladder tonics whilst others stimulate digestive function and support nervous system function too.

Resveratrol which is found in Red Wine and in Japanese Knotweed is part of these plant’s natural defence mechanism and is one of the best anti ageing nutrients found thus far.
Resveratrol works in our body by protecting our telemores at a cellular level -and longer telomeres lead to a healthier longer living cell.
Research is also indicating that this super nutrient is also a potent weapon in the fight against diabetes and that it also is a cardio protective.

To get the benefits of a superfood diet then you need to eat as close to nature as you can most of the time. You should include as many brightly coloured foods as you can in your daily diet.

If you want to try some superfoods some of my favourites include:

Spirulina and Chlorella to cleanse and alkalise the system.

Boabab and Maca to help with natural energy production.

Turmeric and Olive Leaf extract to boost immunity and fight viruses, microbes and bacterias.

Cinnamon and Globe Artichoke to regulate blood sugar levels.

Bitter greens like Chicory, Endive and Rocket to stimulate liver and gall bladder function.

Blueberries and Fish or Algal Oil to help boost cognition and protect against degenerative brain conditions.

Beetroot Juice and Co enzyme Q10 to improve athletic performance.

Superfoods come in many different guises and to really benefit from them it’s not just a matter of having some Acia powder daily – you need to include the common super spices, herbs and fruits and vegetables into your diet everyday.
The more varied your diet is the closer to super it will become!

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You can find Rick Hay on Twitter.

This post is part of the Clink Street Summer 2016 #blogival, which is taking place all this month. Do take time to browse round some of the other posts, which cover a wide range of reading tastes.

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