profusion-goodness-bowl-with-avocado-quinoa-roasted-beetroot-squash-chickpeas-kale-sauerkraut-beetroot-hummus_edited-1

Goodness Bowls

This bowl is a powerhouse of nutrition, packing all of the colours of the rainbow into one meal that will keep hunger at bay for hours. It is full of fiber from the quinoa, roasted root vegetables and kale, protein from the chickpeas, hummus and hemp and of course, a nice dose of healthy fats from the avocado and creamy tahini dressing.

SERVES

4 approx.

The measurements in this recipe are rough as we like to make a big batch of everything then use the leftovers throughout the week for packed lunches and quick suppers.

 

The chickpeas are the only part we would recommend making just before you’d like to eat them as they are nice and crispy straight from the oven.

 

The dressing will make about a jar, any leftovers should be kept in the fridge.

 

INGREDIENTS

 

For the dressing:

4 tbsp. tahini

Juice of a lemon

10 tbsp. extra virgin olive oil

1 tbsp. honey

2 large pinches of za’atar

1 clove of garlic, minced

Salt to taste

 

For the roasted beetroot and squash:

 

1 butternut squash, or any other squash you prefer

6 raw beetroot

Olive oil

Salt

 

For the chickpeas:

 

1-2 cans chickpeas, drained

Melted coconut oil or olive oil

1-2 tsp. spices (e.g. cumin, turmeric, paprika, cayenne)

Salt

 

For the kale:

 

1 large bag of kale, thick stalks removed

Coconut oil or olive oil

Salt

 

Everything else:

 

Quinoa (approx. 60g dry quinoa per person/ portion. We like to cook about 250g so that we have leftovers)

Hummus

Sauerkraut

Avocado

Hemp seeds

 

METHOD

 

Whisk together all of the ingredients for the dressing in a jar. Add a splash of water if you would like it thinner. Taste for seasoning and sweetness. Store in the fridge until ready to use.

 

Pre-heat the oven to 200oC (fan oven).

 

Scrub the squash and beetroot to remove any dirt. Roughly chop into cubes and lay them out on a baking tray. Drizzle with oil and season with salt and pepper. Put them in the oven for 30-40 minutes until soft.

 

Line a baking tray with paper towel. Pour the chickpeas on top and use a few more pieces of paper towel to rub the chickpeas, getting out as much of the moisture as possible.


breafast-granola

Profusion goji and maca granola bowl with coconut yoghurt, apple and kiwi compote and nut butter drizzle

Our maca and goji granola pairs perfectly with creamy coconut yogurt and fruit compote for breakfast. Top with a sweet nutty drizzle of maca almond tigernut butter for extra protein and yumminess!

 

INGREDIENTS

 

For the apple and kiwi compote (makes a jar):

 

5 Golden delicious apples, peeled, cored and chopped into small pieces

4-5 Kiwis, peeled and chopped into small pieces

Juice of ½ a small lemon

 

For the nut butter drizzle:

 

1 heaped tbsp. almond butter

1 tbsp. raw honey

Pinch salt

Pinch of cinnamon and/ or ground ginger

Water or nut milk

 

For the bowl:

 

Coconut yoghurt

Profusion maca & goji granola

Pomegranate seeds

 

METHOD

 

Place the apples and kiwis in a saucepan. Squeeze over the lemon juice. Heat on a medium heat until they have broken down and are soft. Leave to cool before putting in a jar in the fridge. Store leftovers in the fridge for up to a week.

 

Whisk together the almond butter, honey, salt and spices. Add a few tablespoons of water or nut milk until it is a runny consistency.

 

To assemble, fill a bowl with coconut yoghurt and top with granola, compote, pomegranate seeds and the nut butter mixture.


Sport and fitness concept on bleached wooden planks background

7 tips to stay active in winter

Finding the motivation to exercise is hard at the best of times, when the sun is shining and the skies are blue. But as winter arrives, with its dark mornings, short days and cold, wet nights it’s almost impossible to drag ourselves out of our warm, comfy beds to move our bodies. But, of course, we all know it’s especially important to keep active during the colder months, to keep our immune systems healthy, our bodies strong and our minds calm. In doing so, we will find it easier to ward off colds, boost our mood and feel our best until the sun starts to shine again.

Here are our top tips for finding the motivation to move this winter:

Stay indoors

Seems a little counterproductive, doesn’t it? Not if you find yourself a little area in your house/ flat where you can work out without having to leave the house. All you need is a small space on your floor and a workout to follow. You can try YouTube for HIIT (High Intensity Interval Training) or yoga videos, a fitness DVD or a workout app. The possibilities are endless. You could even just put on some old favourite tunes and have a little dance in your room… no one’s watching! You can find equipment such as yoga mats, small weights, skipping ropes and resistance bands for very good prices online. Otherwise just use your body weight (and maybe a few cans of baked beans!).

Try something new

It is so easy to get stuck in a rut. Going to the gym and doing the same thing every time is not only going to make you completely bored but it might mean that you plateau in terms of progress as your body gets used to the same routine. If you want to see changes you need to challenge yourself… who else remembers the saying ‘no pain no gain’?! If you are a member of a gym, investigate the range of classes on offer and challenge yourself to try a new one each week. Classes such as boxing, spinning and HIIT can seem daunting but you might discover a new passion and even meet new people who can then become motivational gym buddies. If you prefer to stay in the gym, try some of the machines that you usually ignore. It’s good to mix up steady cardio with weight training to burn fat and tone up. Girls, do not be scared that using these machines will suddenly make you ‘bulky’. They won’t!

For those who are not a member of a gym at all, there are still endless options. If you usually run, try power walking or cycling. You might find you can go for longer and appreciate your surroundings a little more.

Buy new gear

It might sound silly, but treating yourself to some new leggings or a fancy water bottle might spur you on! If you tend to work out in old gym kit that’s lost its stretch and now more closely resembles pyjamas, there’s no surprise that you’d rather hide inside. You also need to think more carefully about what you are wearing to work out if you will be outside. Layers, waterproofs, hats and gloves are all essential.

In fact, one piece of kit that is really worth investing in and updating is running shoes. Running in unsuitable trainers can be damaging to your body. Running is a high impact activity and you need the correct support for your feet and knees. Go to a running shop, where they will ask you to run on a treadmill for a few minutes (this isn’t as embarrassing as it sounds) so that they can watch how you run and therefore determine the type of shoe best suited to you. Remember to ask them about water resistant shoes if you will be running in the wet or in snow. And when you find the right pair it will make all the difference to your workout. You’ll be bounding out the door in no time.

Wrap up and walk

People underestimate the effectiveness of a good walk. Not only is it a great workout but it can be incredibly relaxing and a good way to clear your head. I know it’s chilly and might seem more welcoming to stay on the sofa, but layer up, grab a warm cup of tea to go and head to your nearest park. Going with a friend or your dog is a sure fire way to have fun but if you find yourself walking solo, do not despair. It’s nice to pay attention to nature around you but if you find yourself getting a bit bored, try listening to a podcast or audiobook. Before you know it you’ll have been walking for 45 minutes and be half way through a great book!

Two words…hot yoga

Yes, heading out into the cold to go jogging might not be the most tempting idea, but yoga in a heated room? That we can get on board with. Not only is it great for stretching those muscles and improving your posture but you will leave feeling calm, relaxed and probably ready for a well-deserved long sleep as some of the more intense classes can really take it out of you!

Be adventurous

If you live near the mountains or an ice rink, have a go at some wintery sports. Skiing, snowboarding and ice skating are all great at getting the heartrate up. Failing that, head to your nearest park and just have a play around in the snow. Have a snowball fight, make a few snow angels, basically pretend you’re 8 again. Doesn’t get much more fun than that does it?

Remember to rest

While staying active is important, we cannot forget the importance of rest, especially during these gruelling cold months. Try to listen to your body. If you’re feeling exhausted don’t push yourself to go to the gym. Go home, relax and have some ‘me time’. By taking days off, which are vital for your body and to allow your muscles to recover after more strenuous workouts, you will feel more motivated the next day to get back to it and likely perform better rather than just going through the motions because you feel like you have to.


profusion-proats-protein-oats

New Organic Proats – High Protein Vegan Oats

Start your day the smart way with a bowl of creamy porridge that will keep you going until lunch time. Wholegrain oats, rice protein and linseeds come together in a plant based breakfast that is high in protein and fibre and low in sugar to provide slow released energy throughout your morning, keeping you fuller for longer and not leaving you crashing by 11am.

Use our delicious porridge as a blank canvas for your meal and to keep things exciting every morning. Sprinkle over some fruit, dollop on some nut butter and stir in some seeds for a breakfast that’s worth getting up for. They also make a great addition to smoothies and shakes to keep you going throughout the day.

The benefits of our Proats:

  • A 50g serving provides 10g of vegan, plant based PROTEIN to satisfy and sustain you until lunch
  • NO ADDED SUGAR means no sugar lows
  • FIBRE to help with digestion and slow released energy
  • Made with just three ORGANIC ingredients means no nasties

kombucha-photo

New Organic Superfood Kombucha

Believed to have originated more than 2000 years ago in China, where it was referred to as the ‘tea of immortality’ and the ‘elixir of life’, kombucha was taken to war by soldiers to keep them fit and healthy during battle. Made by fermenting tea with live cultures, kombucha is a living drink, with a natural light sparkle and a slightly tart taste. A small amount of sugar is needed to start the fermentation process but our kombucha is far healthier than other fizzy, caffeinated drinks on the market.

We use organic sencha green tea infused with the finest superfood ingredients, to make our new kombucha range. Choose from three refreshing and fruity flavours: baobab, mint and pomegranate, turmeric, ginger and lemon or maca, coconut and pineapple, all of which are raw, fermented and unpasteurised to invigorate and energise your body.