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Workout & Recovery

Happy Earth Kitchen ©

Cool Summer Smoothie

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

A honeydew smoothie to refresh, replenish and cool down…

This smoothie hydrates & refreshes like (almost) nothing else. Its high water and high potassium containing ingredients make it an excellent drink on hot and sticky summer days or before or after working out.

Honeydew, cucumber, mint and coconut water is all you need. If you don’t have any coconut water available, regular water is also fine, but the coconut water just perfections this smoothie. Here’s why.

Coconut water
Coconut water is often described as nature’s sports drink, and not for nothing. It is a natural source of electrolytes, containing 5 key ones of them: sodium, potassium, calcium, magnesium, and phosphorus. Because electrolytes are lost through sweat, replenishing your body on hot days or after physical exertion is important.

Honeydew
The carbohydrates in fruit break down into simple sugars (fructose) in the body and provide you with instant energy. The honeydew’s high water and potassium content is effective at maintaining healthy blood pressure levels, while the copper content supports your body’s ability to repair its muscles and tissues. Just what your body might need during exercise.

Cucumber
Cucumber is a family of the melon and like melon, great for (re)hydration, due to its high water content. Moreover, one cup of cucumber provides 11% of your daily needs of Vitamin K, important for improving calcium absorption, which is essential for optimal bone health.

Mint
For me the pleasant scent of peppermint works as an energizer. It refreshes and cools down the body. As a bonus mint has painkilling and anti-inflammatory effects, very useful for performance, exercise and recovery.

If you’re having this smoothie as a workout snack, drink it 30-60 minutes prior to your workout, or within 30 minutes after your workout. After you’ve pushed yourself, your body is too tired to work at heavy digestion, so keeping it light within that timeframe is ideal. If you want to make this your main post-workout meal, I would say, double the size and feel free to add some protein in the form of hempseeds / hemp protein or coconutmilk, some ground flaxseed and drink it within 60 minutes after working out.

Happy_Earth_Summer_Smoothie_Recipe

The perfect way to serve this smoothie is in a honeydew bowl of course.


Recipe

Equipment
Blender

Ingredients
½ a honeydew – seeds removed
¼ a cucumber – sliced
a sprig of mint
1 cup of coconut water

Blend until smooth and serve in a glass or in a honeydew bowl.

With love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Orange Beet Pre-workout aka ‘Galatasaray Juice’

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

I nicknamed this Orange Beet Juice ‘Galatasaray Juice’ because, obviously, its red/yellow color, but also because of its sports performance-enhancing results.

Beets are an appropriate choice before a workout because of their high carbohydrate content. The sugar and other carbohydrates in beets fuel your body with easily accessible calories for quick energy. The nitrate in beets widens blood vessels, lowering blood pressure and getting more oxygen-rich blood to the muscles. Ultra-Marathoner Chris Carver even credited his 2010 win to drinking beet juice daily for a week before the event.

Oranges on the other hand are also a smart choice before (and after) a workout, because of their high levels of water, potassium, carbohydrates and numerous vitamins and minerals.

During strenuous workouts of 90 minutes or longer you may sweat enough to lose significant amounts of electrolytes (primarily sodium and potassium), which can result in dizziness, disorientation, impaired mental function and in extreme cases even death.

So train smart and make yourself a nice Orange Beet juice just 30 minutes prior to a workout. Wanna mix it up a little? Here’s a smoothie recipe you might wanna give a try before working out.

I nicknamed this juice 'Galatasaray Juice' for obvious reasons

I nicknamed this juice ‘Galatasaray Juice’ for obvious reasons

 

Recipe

Makes 1 serving

Equipment

Juicer

Ingredients

2 oranges
2 beets

With Love from the Happy Earth Kitchen

 

Happy Earth Kitchen ©

Gooey chocolate-date pudding

Desserts & Snacks, Fully Raw, Recipes, Workout & Recovery

The good thing about cooking with healthy, nutrient-dense, whole foods is that dessert doesn’t turn out to be something you have to feel guilty about. As a matter of fact you can have dessert for breakfast or lunch, as a pre- or post-workout meal or just as a treat. This pudding is date based. I use medjool dates, for their softness and sweetness. If you opt for a different kind, make sure to soak them first to get them juicy and plumpy.

Dates contain lots of fiber, which helps you maintain a healthy digestion and keeps you satisfied for a longer period of time. They are a great source of instant energy (I always have some whole dates or datorade with me during long runs, the greatest runners fuel if you ask me. Dates are also good source of iron and potassium, which are essentials for maintaining healthy heart function and blood pressure, as well as helping to prevent muscle cramping after exercise.

The ground chia and flax seeds in this recipe not only help the pudding set (as they absorb the water, forming a gel like substance), but are also a rich (plant)source of omega-3 fatty acids. Cacao is well known for its mood enhancing property (it raises the levels of neurotransmitters like serotonin and endorphins, yeayy!!) and is one of the highest providers of magnesium. But above all, cacao is what makes this pudding simply irresistible!

Whole, plant based ingredients only

Whole, plant based ingredients only

Holy Cacaoly

Holy Cacaoly

Happy Earth Pudding

Happy Earth Pudding

 

Recipe

Makes 1 portion

Equipment

I use an immersion blender, because it’s practical for smaller portions, but a food processor or high-speed blender will work as well. When using the latter, you might want to consider making at least 2 portions to achieve proper blending of the ingredients.

Ingredients

4 medjool dates
100 ml plant milk*
1 full tablespoon of cacao (preferably raw)
1 full tablespoon of ground chia & flaxseeds
½ teaspoon of cinnamon
pinch of salt
Topping of choice

Method

– Blend all ingredients well until you get a smooth, pudding-like texture.
– Transfer to a bowl and let it set for at least 30 minutes in the fridge.
– Serve it with your favorite topping. I used pistachio nuts, for its lovely taste and vibrant color, but any other nut, coconut flakes or even fresh fruit like strawberries work great as well.

* Hempmilk, coconutmilk or ricemilk are great in this recipe. If you make your own nutmilk at home, that is of course even better. Try to avoid processed soymilk.

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Green Smoothiebowl with Strawberries & Seeds

Fully Raw, Recipes, Smoothiebowls, Workout & Recovery

Much as I like to use fresh produce, keeping frozen fruits and veggies in my freezer makes kitchen life a whole lot easier, healthy choices always within reach and food waste almost impossible.

As I wrote previous post bananas are one of my staple foods. Besides bananas I always have organic spinach, kale, berries, cherries and mangoes in my freezer. A cupful of either one combined with 2 ripe bananas is enough to create a quick, tasty and filling smoothie. When my bananas are almost over-ripe, which means totally covered with brown spots I either bake banana bread or cut them in pieces and throw them in the freezer for smoothiebowls and nicecreams.

I often drink a green smoothie in the morning, using nothing more then 2 bananas, 2 cubes of frozen spinach and a cup of water. It’s sweet, tasty, quick and you get your greens in first thing in the morning. But from time to time, mostly weekends, I like to make a smoothiebowl version, taking more time to prepare it with nice toppings and making time to enjoy it at a slower pace.

Weekends ask for smoothie bowls

Weekends ask for smoothie bowls

Recipe

Equipment

(immersion) blender or food processor

Ingredients

2 frozen bananas
2 cubes of frozen or a handful of fresh spinach
A sprig of mint
1 teaspoon or spirulina or chlorella (optional)

Blend until smooth and top with strawberries, mint and some seeds of choice (poppy seeds, hemp, sesame etc).

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Easy Blueberry Banana Smoothie

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

Bananas and (frozen) berries are my kitchen staples. Bananas are a perfect to-go snack, a beautiful pair with oatmeal and an excellent base for smoothies, smoothiebowls and nicecreams. They’re good fuel with plenty of fibre, loaded with potassium and easy to digest when fully ripe (aim for brown spots, or leopard skin as I like to refer to it).

My banana pantry.

My banana pantry.

Besides bananas I always have soft fruits and frozen leafy greens in my freezer, since fresh ones go bad very quickly. It’s one of the easiest ways to create healthy morning habits. Must haves for me are spinach, kale, berries, cherries and mangoes. A cupful of either one combined with 2 ripe bananas is enough to create a quick, tasty and filling smoothie.

I like to keep mornings raw and simple. For proper digestion, always eat fruits alone. Combining quickly digestible fruits with foods that take longer to digest, like protein or grains, make the fruits ferment in your stomach, which lead to acidity of the body and may cause discomfort.* By keeping it simple you’re not only out of the kitchen before you know it, but you’re also being kind to your body.

For this smoothie you just need bananas, blueberries and water.


* (The exception to this food combining mentioned above is combining fruits that don’t readily ferment, like bananas, apples or coconut, with complex carbohydrate rich foods such as oats, or millet. Also, according to Dr. Hay’s research, acidic fruits like oranges and lemon combine ok with nuts).

Oohlala Blueberry Banana...

Oohlala Blueberry Banana…

Recipe

Equipment

High speed blender

Ingredients

2 ripe bananas
1 cup of frozen or fresh blueberries
1 cup of water

Put all ingredients in the blender and blend until smooth.

If you’re using fresh blueberries and you like your smoothies cold, you might want to consider substituting the water with a couple of ice cubes, or 1 of the fresh bananas with a frozen banana.

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Rainbow Juice

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

A nice & fresh rainbow juice containing all the essential food colours for optimal health!

For more information about the benefits of eating the rainbow, please visit my post about Phytonutrients, the chemical that gives plants their colour.

Happy_Earth_Rainbow_Juice

Recipe

Equipment

Juicer

Ingredients

Beet
Apple
Cucumber
Orange
Spinach
Red or blue grapes
Mint
Ginger

With Love from the Happy Earth Kitchen.