Why Women Should Lift Weights

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Have you checked out Millie Mackintosh’s Instagram feed lately? Well you should. She’s just one of a slew of female celebrities who are answering the age old myth that weight lifting makes you bulky and proving once and for all why women should lift weights. If her pics are anything to go by, the effects are pretty impressive! She’s not the only one at it either. Thanks to the likes of Karlie Kloss and Miranda Kerr breezily deadlifting loaded barbells, there’s been a rapid increase in women turning to weights. So, why all the fuss?

“The days of running for hours to keep in shape are long gone,” says Lee Smith, Personal Trainer at Transition Zone and Physical Performance Coach for England’s Ladies Youth Team. “Resistance training with weights is where it’s at if you want to get lean and ripped. Some women are still suspicious of anything over 5kgs”, he continues, “but fears about ‘bulking up’ are largely unfounded. Because of much lower levels of testosterone, a woman’s hormonal makeup is not designed to add large amounts of muscle mass. Unless she’s living and breathing weights 24/7, it’s simply not going to happen.”

Did someone say lean and ripped? Hell yeah! But if that isn’t enough to convince you, here’s four more reasons we should all be raising the iron bar.

  1. Fat Loss: Lifting weights is the fastest and smartest way to burn fat. While excessive aerobic exercise can eat into your muscle stores, weight lifting burns almost exclusively fat. The best thing is, by creating more lean muscle mass, you’re turning your body into a fat torching machine – even when you’re resting.
  2. Anti-ageing: Weight lifting doesn’t only train your muscles, your bones become stronger and more dense too. Bone health is crucial for women. Regular resistance exercise such as lifting weights has been proven to help prevent osteoporosis and may even help build new bone.
  3. Endorphin rush: Lifting weights increases your feel-good hormones. Fact. We all know how kick-ass you feel when you walk out of a class sweat-drenched and proud. Those who regularly strength train tend to manage stress better and cope better in stressful situations.
  4. Better performance: Stronger muscles enable you to support your body’s weight and maintain better technique during other exercises, such as running or Pilates. “Strength has a way of seeping into all areas of your life, in the gym and out,” says Lee. “I train lots of women who feel really empowered – both mentally and physically – by the fact that they can deadlift their own body weight. They take that confidence with them wherever they go.”

In a nutshell, lifting weights helps you get stronger, leaner, happier and more bad ass. Believe the hype girls; strong not skinny is where it’s at. See you at the squat racks.

Words: Emma Bardwell

Emma Bardwell is a freelance health and wellness writer. Follow her @eightypercentclean or go to www.emmabardwell.com

Follow Lee Smith @your_conditioning www.yourconditioning.com

MORE: How To Ditch The Diet | FITSPO: Faya Nilsson of Fitness on Toast

Our Favourite Healthy Recipe Books

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These days, healthy recipe books are popping up left, right and centre, but we’re not complaining! From vegan and raw, to clean and simple, the following cookbooks (and UnCookbooks) are a few of our current favourites.

Naturally Sassy by Saskia Gregson-Williams

Not many seventeen year olds can say they have a published recipe book under their belts, but this ballet and foodie superstar can – and a completely vegan gluten and refined sugar free one at that! Sassy of the beloved blog Naturally Sassy takes the hassle and confusion out of healthy cooking with her easy to follow recipes featuring accessible ingredients that can be found in your local supermarket. Read on for the gluten free pizza recipe we can’t get enough of…

Brown rice pizza with a sun-dried tomato sauce (pictured above)

Pizza base

  • 220g (13/4 cups) brown rice flour
  • 3 tablespoons arrowroot
  • 1/2 tablespoon sea salt
  • 1/2 teaspoon bicarbonate of soda
  • 20g (1/2 cup) roughly chopped parsley
  • 350ml (1/2. cups) warm water
  • 60ml (1/4. cup) olive oil
  • 1 tablespoon apple cider vinegar

Sun-dried tomato sauce

  • 60g (1 cup) sun-dried tomatoes
  • 2 tablespoons olive oil
  • 60ml (1/4 cup) passata
  • clove of garlic, peeled and crushed

Toppings

  • 1 medium-sized squash, peeled, deseeded and cut into small cubes
  • 1–2 tablespoons olive oil
  • Pinch of salt
  • 150g (1 1/2 cups) sliced white mushrooms
  • 2 sweet peppers (any colour), deseeded and sliced
  • 1 handful of fresh basil, roughly shredded
  • 30g (1/4 cup) pine nuts
  • 50g (1/2 cup) pitted black olives
  • 1 handful of rocket, to garnish

Preheat the oven to 190°C/170°C fan/gas 5 and line a 30cm pizza tray or a baking sheet with baking parchment. Place the squash in a roasting tin, drizzle

over the olive oil and add a pinch of salt. Pop in the oven to roast for 30 minutes or until tender.

Meanwhile, place all the ingredients for the pizza base in a mixing bowl and mix until fully combined. Scoop the dough out onto the prepared pizza tray/baking sheet and, with wet hands, flatten it out and mould into your pizza shape. You want a very thin crust, so it’s best to spread the dough out as much as possible. Place in the oven and bake for 20 minutes until golden.

While the pizza base is cooking, place all the ingredients for the sun-dried tomato sauce into a blender and blend until smooth.

Remove the pizza from the oven and top with the sun-dried tomato sauce, mushrooms, peppers, basil, pine nuts and black olives. Cook for a further 10 minutes and serve, with the sweet potato cubes scattered on top and garnished with rocket leaves.

Extracted from Naturally Sassy by Saskia Gregson-Williams (Ebury press, £16.99) Photography by Matt Russell

The UnCook Book by Tanya Maher

If you’ve ever been to Tanya’s Cafes here in London I’m sure you are dying to try and re-create some of her absolutely delicious dishes! The good news is that now you can with The UnCook Book, the Essential Guide to a Raw Food Lifestyle. Tanya makes raw cooking not only look beautiful, but simple too, so anyone from an advanced raw foodie to a raw newbie will have loads of fun playing around in the kitchen with this book. Raw carrot cake anyone? Um yes please! Get creative in the kitchen with the recipe below.

Carrot Cake

Screen Shot 2015-10-01 at 11.28.37

Serves 12

For the cake:

  • 150g (51⁄2oz) pitted dates, soaked for 4–6 hours
  • 70g (21⁄2oz) dried pineapple, chopped small
  • 750g (1lb 101⁄2oz) carrots, grated and squeezed to remove excess liquid
  • 50g (13⁄4oz) ground flaxseeds
60g (2oz) ground gluten-free porridge oat flakes
  • 70g (21⁄2oz) coconut oil, melted 75g (23⁄4oz) maple syrup
  • 2 tsp mixed spice
  • 1 tsp ground cinnamon
  • 1⁄2 tsp himalayan salt

For the icing:

  • 1 vanilla pod
 130g (41⁄2oz) cashew nuts, soaked for 4–8 hours
  • 50g (13⁄4oz) coconut oil, gently melted
  • 80g (23⁄4oz) agave nectar
  • 
juice of 1 lemon

Prepare the cake layer first. Process the dates and pineapple in a food processor until the mixture becomes chutney-like.

Add the remaining ingredients and process again until well combined. Transfer the mixture to a 23cm (9in) springform cake tin and press it down firmly to spread it across the base.

To prepare the icing, scrape out the seeds from the vanilla pod. To do so, slice the pod in half lengthwise, then use a teaspoon to scrape out all the seeds until the inside of the pod is dry. Discard the pod.

Transfer all seeds and the remaining icing ingredients to a high-speed blender and blend on a high speed setting until thick and creamy.

Smooth the icing over the cake with a palette knife. Alternatively, if you prefer a runnier look, pour the icing over the cake, allowing it to drip down the side.

Refrigerate the cake for 30 minutes to set the icing. Alternatively, if you prefer your icing to be runnier, remove the cake from the tin and pour the icing over it when serving.

Tip:  The loose base of the cake tin is not completely flat, as it has raised edges. To remove the cake easily without losing any of it that may catch on this ridge, insert the base into the adjustable tin ring so that the ridge faces downwards.

Extracted from The UnCook Book by Tanya Maher (HayHouse Uk, £16.99) 

A Modern Way to Cook by Anna Jones

Like many in the industry, Anna quit her desk job to pursue her passion of becoming a chef. Adding food stylist and writer for the well-known Jamie Oliver to her CV, Anna Jones has established herself as a key player on the foodie scene. She recently published her gorgeous vegetarian cook book A Modern Way to Cook which really embodies her belief that vegetables should be the centre of every table and that eating healthy is not a constriction but joyful and delicious. For an easy weeknight recipe, try this:

Kale, Tomato and Lemon Magic One-Pot Spaghetti

Serves Four Generously

  • 400g spaghetti or linguine (Editors note: we love gluten free)
  • 400g cherry tomatoes
  • the zest of 2 large unwaxed lemons
  • 100ml olive oil
  • 2 heaped teaspoons sea salt (if you are using fine-grain table salt, add a bit less)
  • 1 × 400g bag of kale or spinach
  • Parmesan cheese (I use a vegetarian one) (optional)

The key to this recipe is to measure your water carefully and to use the right pan: you need a large shallow sauté pan or a casserole large enough to fit the pasta lying down. A large deep frying pan or wok would work well too.

Fill and boil a kettle and get all your ingredients and equipment together. You need a large shallow pan with a lid.

Put the pasta into the pan. Quickly and roughly chop the tomatoes in half and throw them into the pan. Grate in the zest of both lemons and add the oil and salt. Add 1 litre of boiling water, put a lid on the pan and bring to the boil. As soon as it comes to the boil, remove the lid and simmer on a high heat for 6 minutes, using a pair of tongs to turn the pasta every 30 seconds or so as it cooks.

Meanwhile, remove any tough stalks from the kale or spinach and roughly tear the leaves. Once the pasta has had 6 minutes, add the kale and continue to cook for a further 2 minutes.

Once almost all the water has evaporated, take the pan off the heat and tangle into four bowls. If you like, top with a little Parmesan.

Extracted from A Modern Way To Cook by Anna Jones (Fourth Estate, £25) 

GET THE RECIPE: Honestly Healthy’s Bircher Muesli | Sprouted Spelt & Honey Loaf

 

Why You Should Bin The Booze This October

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Need an excuse to take a break from alcohol? Bin the booze this October with our favourite health related benefits you can expect from ditching the strong stuff…

Clearer Skin

Notice how skin tends to look a little worse for wear after a night out? This is because alcohol dehydrates your entire body, including your skin. Excessive consumption of alcohol is thought to deplete the skin of vital vitamins and nutrients, resulting in a sullen and lacklustre appearance. Skin ailments such as rosacea, a skin condition that causes flushing in the cheeks, is commonly linked to alcohol intake.

Beat the bloat

As well as causing unsightly skin breakouts, alcohol can lead to bloating and puffiness in the face and stomach. The balance of water within the body is a delicate one that can be thrown out of whack by various conditions, diseases and certain aspects of our diets. Alcohol happens to be a major culprit when it comes to water retention, one of the main causes of bloating. Additionally, the toxins in alcohol are thought to contribute to the build up of cellulite – no thanks!

Loved up liver

If you regularly consume alcohol, it’s time to give your liver some love. Whilst some may think that it’s the livers job to break down toxic substances such as alcohol, filtering alcohol out of the body is only one of the livers 500+ vital functions. Said simply, this means it can only handle so much alcohol at a time, with the excess alcohol left to circulate in your bloodstream negatively affecting your brain, heart and other tissues – yikes!

If that’s not enough to get you to give up that odd glass of prosecco or vodka lime and soda, then hopefully this will! This October, Macmillan Cancer Support is challenging the UK to Go Sober for a whole month. Running from the 1st-31st of October, by taking part in Go Sober for October, you will help Macmillan provide practical, medical and financial support for people affected by cancer so no one faces cancer alone. As an added bonus, Macmillan have partnered with Hotpod yoga to bring FREE yoga classes to those participating in the challenge.

Nick Higgins and Max Henderson, co-founders of Hotpod Yoga who are taking part this year, share their tips for rising to the Go Sober challenge.

– Take up something else – fill your former-drinking-time with something new and refreshing: Yoga?! We’re putting special Sober October classes throughout October, for free, just for Sober Hero’s taking part in the challenge

– Appreciate the benefits – like it or not, drinking’s not good for you. Revel in the clarity of mind, the quality of sleep, the openness of your body. Enjoy it.

– Consider the impact – Macmillan is pretty amazing. 10 seconds of thought as to the impact your hard-raised ££ is having should set you right in no time.

– Seek the crowd – it’s a great thing to have support on – seek comfort and companionship in other no-drinkers.  That’s why we’re trying to get people together at our free class at prime drinking time!

To get involved, round up your fellow hip & healthies and head over to www.gosober.org.uk, sign up, and look forward to swapping gin for juice this autumn!

MORE: How To Boost Your Immune System This Autumn

How To Beat The 4pm Slump

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It’s Autumn, the nights are drawing in, Summer feels a million miles away as the weather turns grey and wet (although our UK Summer has sadly been a lot like this!). Here are some top nutrient fuelled tips to help boost our much needed Autumn energy levels and beat the dreaded 4pm slump:

  • Never skip breakfast or lunch – skipping meals means your blood sugar levels will remain low throughout the day and continue to drop leaving you not only tired, but also unable to concentrate, irritable and hungry. Before too long, you’ll start craving sweet foods – this is simply your brain’s way (the brain can only use glucose as energy) of letting you know that your blood sugar levels need topping up.
  • Too many carbs can make you sleepy! Carbs increase the production of serotonin, which helps to improve our mood but can make us want to sleep. Only use complex, low GI carbs for breakfast and lunch (pulses, brown rice, squash, quinoa) not refined carbs like white bread or pasta. Eat more protein & good fats at breakfast and lunch to help give you a drip feed of energy through the afternoon.
  • Eat more micronutrients! Vitamin C, B vitamins, iron and magnesium are all essential micronutrients for energy production. Fresh green smoothies and vegetable juices can really help giving your body a flood of micronutrients – the ‘spark plugs’ for energy production. Add your favourite superfood powders too for an extra boost.
  • Avoid caffeine and sugary foods to perk you up. A bar of chocolate and even a can of Diet Coke (the caffeine content doesn’t help here and the aspartame it contains is 180x sweeter than sugar and can increase sweet cravings) will rapidly boost blood sugar levels to give you a quick energy boost but the effects will be short lived. Your blood sugar levels will drop just as rapidly, leaving you right back where you started.
  • Stay hydrated throughout the day. Being even slightly dehydrated will make you tired and listless with poor concentration. Don’t wait until you feel thirsty before drinking either – by the time thirst kicks in you are already dehydrated. The key is to keep drinking regularly throughout the day. Aim for 6-8 glasses of water daily– drink a small glass every half an hour rather than downing a pint at a time.
  • Avoid eating a heavy meal at lunchtime. Your body will have to put all of its energy into digesting it. If all this fails and you find yourself experiencing an afternoon dive in energy, then an energising snack to top up blood sugar levels will help eg. oatcakes with nut butter or a dip like hummus or babaganoush, a hard boiled egg, an apple, pear, orange, a pot of natural or soya (Sojade and Provamel are brands I prefer) yogurt, handful of nuts, handful of trail mix.

Words By Karen Newby BSc Nutritional Medicine. Karen Newby is a nutritional therapist and founder of Alchemy Organic Super Blends: www.alchemysuperblends.com

GET THE RECIPE

 COCONUT CHIA & RASPBERRY PUDDING | DETOX KITCHEN BIBLE STRAWBERRY & MANGO LASSI

The Activewear Trends You Need To Know

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Here at Hip & Healthy we scour the globe; speaking to brands, visiting cities and working with some of the most influential leaders in the industry to make sure we bring our tribe the most functional, fashion-forward and wearable activewear all year round.

Last week, we hosted an exclusive yoga class and breakfast at the luxurious COMO Metropolitan on Park Lane. Over a vegan breakfast banquet, we caught up with some of London’s most renowned health and fitness bloggers to discuss what we forecast to be the biggest trends in sports luxe come 2016. Read on for the inside scoop…

COLOUR BLOCKING

Although the ‘power print’ legging craze is still making its mark as one of the biggest active wear trends of 2015, in 2016 we’ll be seeing it step aside, allowing for bold colour blocking to enter the spotlight. With monochrome and primary colours set to steal the show, brands such as Charli Cohen, Blue Life Fit and LURV are already nailing this aesthetic. By infusing classic styles with a contemporary edge, these Hip & Healthy approved brands feature lines that flatter the physique through clever panelling, proving that a classic never goes out of style.

IT’S ALL IN THE CUT

For the last couple of years we have seen some really cool waistband designs, however, once paired with a tank these sadly become a hidden feature! This year, we’ve already started to see designers playing around with interesting cuts that reveal waistbands without making the wearer feel conscious that their tummy is on show. We are also seeing some really flattering all-in-one designs that boast beautiful backs! We predict that these are soon to become essentials for practises such as yoga and fitness classes where you are required to bend down a lot as they wont be revealing any unwanted downward dog hazardous butt cracks!

TECHNO-FABRIC

When the market of fashionable sportswear first emerged a few years back, many small start-ups and high street stores jumped on the bandwagon, launching their own collections. All looked great, but many of these brands failed to pay attention to the detail in the fabric, the performance of the fit and the longevity of the item. Whilst this may have been ok a few years ago, it isn’t anymore. Our tribe wants to (proverbially speaking) have its sugar-free cake and eat it too. They want functional and durable sportswear that not only looks great, but performs fantastically. The most innovative brands are currently pushing the boundaries of what can be done and we’ll see lots more of this as the industry continues to grow, with features such as vented panels in all the right places, antiviral silver woven into fabrics and zip lock pockets especially designed to fit your iPhone becoming a commonplace attribute – we have even seen crystals integrated into fabrics to ensure maximum temperature monitoring thanks to their natural cooling ability! When it comes to sports luxe, the possibilities really are endless and we couldn’t be more excited to be able to share with you what’s next to come. Watch this space.

SHOP THE HIP & HEALTHY ACTIVEWEAR EDIT

The Designer Duo Behind PRISMSPORT

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To celebrate the launch of PRISMSPORT on Hip & Healthy, this week’s #FITSPO’s are none other than the inspiring designer duo behind the New York based brand. Read on for an insight into the fit and healthy lives of Emily & Lori – PRISMSPORT founders.

As the amazing masterminds behind PRISMSPORT – what inspired the two of you to start up a line of activewear together?

E&L: The inspiration originated from being uninterested and bored with wearing black to the gym; we were seeking out individualized apparel and there was nothing available in the market at that time. This resulted into creating a line of clothing that we wanted to wear everyday, while suiting our needs, desires and preferences.

Since we were already spending all of our time in exercise clothes, we decided to create activewear that was colorful, expressive and fashionable. We wanted the same creative, unique and fun activewear that we were wearing everyday in our street clothes.

Emily you were a freestyle skier, and Lori you were a little bit of everything; from a gymnast to runner and more recently a yoga instructor – what initially inspired you both to take up sports?

E: My mother required that we were outside playing after school until it was time for dinner, coming from a big family, we could easily create team sports and field the entire team.

L: I loved sports ever since I could walk; for me, it was just fun and I enjoyed every sport I tried.

We are so excited to be stocking your new collection! If you each had to chose a must-have piece what would it be?

L: The marble track pant is definitely already a must have for this fall. The black and white pattern is transitional from summer to fall and the modern silhouette makes it an attractive street piece and workout staple. It’s super comfortable, light and cozy; and it has pockets! Everyone loves the pockets.

E: I would have to say the butterfly yoga flare is receiving a large amount of attention already for fall. The colours are vibrant and rich and it’s a perfect crossover from working out to everyday life; also, butterflies just make everyone smile. The flares in denim right now everywhere and silhouette of this piece nod to the ‘70s trend and make it an easy transition to dress up or down.

You gals must be super busy running your own company! How do you stay balanced, healthy and calm amongst the chaos?

E: We don’t! –haha. Just kidding! To be honest, we stay balanced, calm and healthy through working out and eating healthy.

L: I take classes most mornings, either yoga or barre. I come in calm, I don’t always leave that way.

E&L: We try and maintain our sense of humor above all. We have a very familial working environment between us and with our employees, and we try to be accommodating of all needs including family, each other’s and ourselves.

What does a typical day look like for the both of you? From the breakfast you eat to your before bed rituals…

E: A typical day for me begins with going to the gym, followed by breakfast, which usually consists of an egg white sandwich. On nicer days, I take my bike for transportation and enjoy stopping at Bryant Park to get a cup of tea on my way to the office. Before bed, (around 10 p.m.), I enjoy some relaxation time by reading a book or watching one of my favourite TV shows to wind down the day.

L: The first thing that I do in the morning is walk my dogs and make my tea. I attend either yoga or a barre class; sometimes I go for a jog. Afterward, I pick up breakfast on my way to the office, usually an egg white, spinach and feta wrap. Once I arrive at the office, connecting with everyone and catching up on emails are the first part of my day followed by reviewing sales, online and showroom appointments, working on product lines, out of office appointments and anything else that is print, pattern and sales related. By the end of day, if I haven’t gone to a fitness class in the morning, I take an evening yoga class; otherwise I make dinner at home or go out with my husband and/or friends. Before bed (11 p.m.), I walk my dogs one last time and relax by reading a novel.

What are some of your favorite exercises and healthy tips?

L: Yoga is always my favorite exercise because of the calmness and grounding that I receive from it; I leave class feeling like a wash cloth being rung out. Lately, my new favorite practice is SUP (Stand Up Paddle) Yoga.

E: For my favorite exercise, I would have to say martial arts training. My new favorite thing to do is Parkour at Brooklyn Zoo, I love anything where I am learning a new skill.

L&E: It’s important to take care of your spine through staying flexible, stretching and thinking about posture often. You will stay young for a long time if you’re always moving and being active everyday. Everything in moderation is key; taking brisk walks, a difficult exercise on the weekend and stretching every night before bed are all healthy practices to incorporate into any weekly routine. As far as healthy tips, lean meats including fish and chicken, lots of water and plenty of green vegetables are the key components of our diet.

You’re both so inspiring to us, but who has inspired you to achieve all that you both have?

E: Lori has been an ongoing inspiration for me. Having a partner like Lori really pushes me to keep going and do things outside of my comfort zone. She makes an irreplaceable partner and we’re an unstoppable, powerful team.

L: After my first career in publishing, ‘chapter 1’, I began my second career as a stay-at-home mom, ‘chapter 2’. It’s important to show my kids that you can accomplish anything you set your mind to at all points in your life. This is my ‘chapter 3’, where I am showing my kids the flexibility of life, the unpredictability of it and what they can accomplish if they set their minds to something they really want.

What can we expect from PRISMSPORT in the future?

L&E: You can expect a growing collection that continues to blend the best performance attributes with lifestyle and fashion elements. In addition, more distribution, larger collections and constantly evolving styles and concepts. We have plans on continuing to grow and nurture the PRISMSPORT community of retailers, athletes, celebrities, social influencers and everyone who is buying our product and/or connected to us in some way.

SHOP: PRISMSPORT

#FITSPO: CAT MEFFAN | LOTTIE MURPHY

 

Raw Pad Thai by Naturally Sassy

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This dish is a lightened up version of traditional Pad Thai, and if I’m honest I think it’s even more delicious than the classic version! The silky courgettes pair perfectly with the rich and zingy sauce for a flavour fusion that you won’t be forgetting for a while. If you’re in a rush, this Raw Pad Thai can be made in under 15 minutes, but if you’ve got a little more time on your hands I highly recommend leaving the sauce to infuse further into the veggies for an even richer flavour. Oh, and the almonds are just one of the simplest but incredible things I have ever tasted, so just a word of personal experience, make more than you need because you’ll finish them before it’s even time to serve up!

Serves 4

What you need

  • 6 courgettes
  • 3 carrots, peeled
  • 5 asparagus spears, very thinly sliced
  • 2 red peppers, deseeded and thinly sliced

Tamari-roasted almonds

  •  50g (1/3 cup) whole almonds
  • 1 tablespoon tamari
  • 1 tablespoon water

Sauce

  •  3 Medjool dates, pitted and chopped
  • 2 cloves of garlic, peeled and crushed
  • 1 thumbnail-sized knob of fresh root ginger, peeled and grated
  • 240ml (1 cup) full-fat coconut milk
  • 80g (1/3 cup) almond butter
  • Juice of 1 lime
  • 2 tablespoons tamari

What you do

 Preheat the oven to 18’C/160’C fan/gas 4. To make the tamari-roasted almonds, combine the tamari and water in a bowl, add the almonds and coat well in the liquid. Tip into a baking tray, spreading out evenly, then place in the oven to roast for 2-3 minutes, until the liquid has dissolved. Remove from the oven and set aside.

Next spiralize the courgettes and carrots with a spiraliser if you have one, or peel them into fine ribbons with a vegetable peeler if you don’t. To prepare the sauce, simply chuck all the sauce ingredients into a blender and blend!

To assemble the dish, place all the prepared vegetables into a large mixing bowl, add the tamari-roasted almonds, pour in the sauce and toss well together. Plate up and enjoy!

Extracted from Naturally Sassy by Saskia Gregson-Williams. (Ebury Press, £16.99)

Photography by Matt Russell

#RAWESOME RECIPES: Raw Tacos | Raw Banoffee Pie

Naturally Sassy’s RAWesome Snack Ideas

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Snacking has caused much controversy over the years, but lets face it – we all love to snack! To swiftly clear things up, that’s perfectly okay, as long as you’re snacking right. Ideally we should be eating every 3-4 hours in order to keep blood sugar levels high and avoid that energy slump we all know too well, but the key to staying snack savvy is to find the snacking style that works best for you.

Ensuring your snacks are raw is a great way of packing in your daily dose of RAWsomeness, whilst not compromising on great taste. By adding in a raw bar or two (my NS snacks!), some crudités and a dip, or even simply a couple of pieces of fruit every day can positively impact your skin, mood, digestion and so much more… the list of benefits really is endless! So as we come towards the end of this wonderful week, without further ado, here are my top tips on how to stay snack happy, RAWsome style.

Be Prepared

It’s universally understood that ‘if you fail to prepare, you are preparing to fail’ and this couldn’t ring truer when talking snacks! If you haven’t got any food on you, it’s highly likely that 3pm will chime and the temptation to buy something you weren’t intending on purchasing will inevitably overwhelm you, leaving you mindlessly munching on something you had no intention of eating. If you’re a rawbie (unofficial way of addressing a raw-newbie), bars are a fantastic way to combat this. If you’re someone with a little more time on your hands, making a homemade batch is a brilliant, cost-effective way of prepping for sudden snacking moments (I love these ones), however if time is of the essence and well, the latest Bake Off episode is on the agenda (we all love tuning in after a long day to talk ‘layers’ and ‘soggy bottoms’ with Mary Berry after all), Naturally Sassy snack bites are perfect for ensuring you have a sustained amount of energy throughout a long day – I may be biased, but they certainly work for me!

Know Your Products

If lunch box making is not a part of your morning agenda, when practicing snacking on the go RAWesome style, it’s integral that you know your products. In London, places like Wholefoods and Planet Organic are great for this, however if you’re not conveniently located next to a health store do not despair; fortunately a lot of mainstream supermarkets like Waitrose and Tesco are now stocking raw bars, balls and trail mixes as well as an abundance of fresh fruit and veg to snack on – Tesco even stock pre-spiralized courgette and cauliflower rice (yes, totally awesome)! Knowing your stores is one thing, but knowing what exactly is in your product is even more important. At times it can be tricky to decipher what’s healthy and what isn’t (cereal bars for example can be misleading) due to clever marketing. Always try to ensure you stick to ingredients you know (and throughout RAWesome week, ingredients that are raw obvs!).

Take Tupperware

Stocking your kitchen with ingredients has never been more key than during this week of RAWesome! Not only is this an extremely environmentally friendly method and one that’ll end up cheaper in the long run, but using tupperware to take snacks with you throughout your working day also opens the door to so many raw snacking possibilities that cling film just can’t handle! Some of my favourite tupperware fillers that also happen to be totally delicious are fruit salads, perhaps sprinkled with some desiccated coconut and cinnamon, chopped veggies and peanut butter (sounds weird, tastes amazing!) and medjool dates stuffed with almond butter – 100% yum.

Get Juicy

Juice is something that never seems to go out fashion in the health food world, and all for good reason (as you may have guessed, we’re not talking Tropicana here either!) Juices are such a brilliant way of instantly nourishing your body and getting a fantastic amount of goodness into your system super efficiently. I love using beetroot for a perfect punch of vibrancy or stripping things back to basics and going for a full-proof glass of green goodness. Juices can go a little funny after a day, but making a quick one in the morning (or popping to your local juice bar) and taking it with you to work to sip throughout the morning is a great raw snack option. Experiment with different veggies and fruits to discover your favourite combos, it’s so much fun watching the colours come through into one vibrant glass of RAWesomeness!

Be Creative

A common misconception is that raw food has to be boring and repetitive, and well I suppose if you stick to the same things day in day out then like anything, it can be. This is why it’s absolutely vital to let those creative juices flow and mix things up a little! There are endless opportunities for interesting snacking combos in the raw department, however some of my absolute faves for when I’m feeling particularly RAWesome have got to be my Raw Gingerbread Slices, creamy homemade Vegan Yoghurt and wonderfully energising green smoothies. You can change up the flavours in all of these to suit your mood, so like many homemade treats, you have the license to create something that really works for you.

Know Your Nuts

Nuts, seeds and dried fruits are some of the easiest to access raw snacks around. They are available pretty much everywhere these days so all that’s required on your part is to pop to the supermarket and your afternoon snack is officially sorted. Alternatively, you can buy in bulk from places like Amazon to save money and time (plus you’ll have lots left over to make raw desserts!) Don’t think these kinds of foods have to be boring – they’re far from it! Who wouldn’t want some gooey dates paired with crunchy caramelly pecans as a mid-morning pick me up? To mix things up a little further, try making your own trail mix from your favourite nuts, seeds and dried fruits, varying your combinations from week to week. I’m a huge lover of dates but dried figs, apricots (unsulphered are ideal) and cranberries are brilliant for curbing those stubborn sugar cravings.

Feature Some Fruit

A simple snack, simplest of them all in fact and often overlooked, is fresh fruit! With the notion that ‘an apple a day keeps the doctor away’, very much instilled into our subconscious from a young age, upon reflection our ancestors could have been onto something! (we’ll just bump up the quantity maybe). Some of the most delicious foods on the planet (and possibly the fastest food going) fruit really does make for the ultimate easy raw snack idea. Apples, peaches and bananas (to name a few) are available pretty much everywhere, so if you’re out and about aim to hunt out a market for the best deals and juiciest fruits. It’s still perfectly fine to stock up in supermarkets though, however just a word of advice, when buying seasonally prices will be cut down and you will be left with better tasting fruit too. If you’re feeling adventurous, fill a little Tupperware pot with almond butter to dip your fruit in to – trust me, after one crunch you’ll never look back!

Stay Inspired

Instagram and Pinterest are great platforms for discovering snackspiration (is that a thing?), so whether you’re after something as simple as a new juice combo or something a little more extravagant (raw cheesecake slice, anyone?!), there is an abundance of ingenious ideas all over these sites. Pinterest also provides a perfect platform for hunting down ways to make simple changes to your snacks when referring to raw. One of my favourites found on Pinterest is a simple hummus ingredient swap; try substituting chickpeas for courgettes in your classic hummus recipe to create a raw recreation of a snacking staple.

Hydrate

It may sound obvious, but remembering to carry a water bottle with you to sip throughout the day is extremely important when staying healthy and trying to snack raw. Remaining hydrated will help to keep any cravings at bay and stop your from overeating. I would recommend investing in a glass BPA-free bottle so to retain all the goodness, but if plain water doesn’t always float your boat, it’s easy to keep things interesting by adding sliced fruits and veggies to give your water a wonderfully refreshing twist. Other than a familiar option of lemons and limes, other ways I like to jazz up my water is by adding cucumber, mint leaves and/or frozen berries.

Don’t be fooled

Those ‘2 for 1’ cupcakes may look appetizing, but they’ll only lead to an energy slump later in the day that will lead to you craving even more sugar. I can’t emphasise how much better you’ll feel in yourself if you opt for a pot of juicy mango or one of my raw chocolate brownies instead! Something which is never on my agenda though is fizzy drinks; they may seem appetizing when an overwhelming bout of thirst comes on, but most of them actually do the opposite to quenching your thirst; you’re more than likely to end up thirstier than you initially were following a cheeky can of the fizz!

I really hope these tips are useful to all you savvy (and sassy) snackers, and encourage you to rethink the way you snack – RAW style. For me, raw snacking is the way forward and there are so many delicious options that are always waiting to be tried! Make sure you share your raw creations on Instagram with the hashtag #RAWsomeWeek so I can check them all out and get totally inspired.

Happy snacking!

Sassy x

#RAWesome Recipes: Strawberry & Coconut Ice-Lollies | Beetroot, Carrot, Pineapple & Ginger Juice 

 

Coconut & Raspberry Chia Pudding

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This is a total no-fuss breakfast or snack that genuinely tastes more like a dessert. The combination of coconut and raspberry in this recipe are to die for and one of my all time favourite pairings. Another great thing about this dish is that you can make a big batch of it at the beginning of the week so that you know you always have something nutritious and delicious to hand no matter how busy you are.

Serves 2

 What you need

  •  15g (1/4 cup) unsweetened shredded coconut
  • 40g (1/4 cup) chia seeds
  • 180ml (3/4 cup) full-fat coconut milk
  • 120ml (1/2 cup) coconut water
  • 1 teaspoon pure vanilla extract
  • 60g (1/2 cup) raspberries, crushed

What you do

In a small bowl or jar, combine all the ingredients except the raspberries and mix well. Spoon the raspberries on top, then cover and leave in the fridge overnight.

Switch it up

This dish is also incredible topped with sliced banana or a sprinkling of pomegranate seeds.

Extracted from Naturally Sassy by Saskia Gregson-Williams. (Ebury Press, £16.99)

Photography by Matt Russell

Naturally Sassy’s Fave Raw Eateries | Get The Recipe: Raw Banoffee Pie

Raw Gingerbread Bars

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When I was growing up, gingerbread was one of my favourite sweet treats. This raw version is even tastier, and so much better for you!

MAKES ABOUT 9 BARS

  • 115g (1 cup) pecans
  • 130g (1 cup) whole almonds
  • 180g (1 cup) Medjool dates, pitted
  • 1 tablespoon ground cinnamon
  • 1 tablespoon ground ginger

Start by adding the pecans and almonds to a food processor, blending into a chunky crumb. Add the dates and spices and continue to process for 3-5 minutes until the mixture is really soft and dough like.

Tip the mixture into an 18cm square baking tin, spreading it out and pressing it down into an even layer about 1cm thick. Place in the freezer for 30 minutes to set before slicing into 9 bars. Alternatively you can punch off sections of the dough and roll them into balls between your palms before placing in the freezer to set.

Extracted from Naturally Sassy by Saskia Gregson-Williams. (Ebury Press, £16.99)

Photography by Matt Russell

GET THE RECIPE

Raw Banoffee Pie

Beetroot, Carrot, Pineapple & Ginger Juice

Sassy’s Favourite Raw Eateries

Raw Eateries: Naturally Sassy’s Favourites

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Something that can be difficult when switching to a plant-based diet is eating out, however this seems to be changing fast, with the benefits of raw food becoming more widely renowned and so many restaurants incorporating raw options onto their menus. This being said, it’s now easier and more delicious than ever to include some RAWesome goodness into your life wherever you are.

With some health spots now completely embracing the raw movement, the options for a fully raw meal have not just become a whole lot more abundant but extremely exciting, however it did make this list seriously tough to compile!

These five options are some of my ultimate favourite destinations when I’m in need of some raw, yummy goodness – enjoy!

 TANYA’S

Why I love it: This beautiful raw hang-out (well all 3 of them – including Selfridges) is honestly my idea of health foodie heaven. A common misconception is that raw food lacks variety, but Tanya’s removes all presumptions with an admirable assortment of dishes – there really is something for everyone. I love how Tanya takes traditionally unhealthy foods such as mayonnaise and nachos and gives them a healthy twist and a flavour that is genuinely better than the original. Each café is uniquely atmospheric and I now cannot walk past one without popping in for an energising ‘Ironman’ smoothie. Plus, if you want to give raw ‘cooking’ a try (and I strongly recommend that you do), Tanya now has her very own ‘Uncook Book,’ which features a plethora of stunning raw recipes.

My top picks: I’m a sucker for a green juice and Tanya’s most definitely has me covered with their divine ‘Alkaliser’ juice. Combining kale, spinach, cucumber, apple and lemon to create a totally delicious flavoursome fusion that I love. The Beetroot ‘Risotto’ is also to die for and the Pad Thai holds the crown for the zingiest sauce ever! Not only does everything on the ever-changing menu taste amazing, it also looks striking too. To me, visually appealing food always tastes so much better. You know what they say: “you taste with your eyes first!”

WILD FOOD CAFÉ

Why I love it: Don’t even get me started on the desserts in this place – they are just pure paradise! Standing as one of the most vibrant health spots in town, the Wild Food Café does not disappoint on any level. From classics like guacamole to more unusual combinations like the creamiest cashew aioli and raw sundried tomato and seaweed crackers, pretty much all bases are covered in this colourful café. I love that their kale chips are dehydrated rather than baked, as this means you can get even more goodness from these perfectly crispy greens.

My top picks: I strongly urge you to try out the dehydrated almond and butternut squash pizza and the Shiitake ‘burger’ – although having said that, I have so much faith in the Wild Food Café that I would pretty much let them serve me whatever they fancied! The raw desserts are a total must-try too; the chocolate tart and the lemon tart are equally as indulgent and so delicious that well, I wouldn’t resist having one in and one to take out!

NAMA

Why I love it: Nama is just genius! Providing health lovers with combinations that are just a delight to the taste buds and are truly unique. I definitely never thought I would see the words ‘raw vegan cheese board’ but Nama make it possible and also totally delicious! Their innovative menus are constantly pushing the boundaries of raw food and with an interior so wonderfully welcoming, it really doesn’t disappoint. A brilliant thing about Nama is the fact that, if you simply removed a few words from the menu (probiotic, for example), you’d momentarily believe you were in a standard unhealthy restaurant – it’s honestly so amazing how they can take any food and create a healthy version of it!

My top picks: Whilst the tapas selection enables healthy eating to be undeniably sociable, my personal go-to dish is usually the Thai Coconut Curry – you definitely wouldn’t think what’s on your plate is good for you! For dessert it has to be between the chocolate heaven smoothie, which is insanely rich and creamy, and the fermented blueberry cheesecake, which is so moreish and literally melts in your mouth.

JUICE BABY

Why I love it: Don’t be fooled by the name – this hip health destination offers more than just juice. They provide a wide range of lunch options, sweet treats, salads, smoothies and pretty much everything that you could ask for! With a name like Juice Baby, it’s expected that they do juice well – and well, they really do! Plus the inside is extremely cozy – I love being able to sip on my juice on a comfy sofa!

My top picks: I’m always spoilt for choice with green juices (there’s three delicious variations) and I have also recently discovered their ‘Immunity’ juice, a mix of beetroot, pineapple and cayenne pepper, which holds such gorgeous complex flavours. Their sweet treats are just a dream for a chocoholic like me; it’s hard not to fall in love with the chocolate crispy cakes and the sticky toffee balls (yes you heard right) are incredible too!

LIMEWOOD – RAW AND CURED

Why I love it: The Limewood hotel is located in the idyllic New Forest, Hampshire so the atmosphere is already relaxing and calm before you even view the Raw and Cured menu. The philosophy of the menu is ‘Quality, Seasonable and Sustainable,’ which is something that definitely gets the thumbs up from me! The creative raw chefs are constantly coming up with new ideas for the ever-changing menu and the care and hard work that goes into each dish is clearly reflected in the taste. The most wonderful thing is that you can enjoy a spa-day (I recently did for my birthday!) and indulge in gorgeous food without it having to compromise on your health!

My top picks: The menu changes from season to season, but something I couldn’t get enough of during my stay was the superfood salad including a fiery seasoning made from nuts, kale and spirulina. There are so many different flavours to it and it really does just hit the spot! The raw picnic board is a great sharing option that includes the crunchiest dehydrated vegetable crisps ever. As for drinks, the ‘Gingerade’ is the perfect remedy for when you’re not feeling your best while the ‘Green Queen’ smoothie provides you with a brilliant dose of your daily greens.

There you have it! If you haven’t had a chance to check out these amazing spots then I urge you to do so. Steering well away from the plate of iceberg lettuce which was once the only option for any of us trying to include even a small amount of raw food into our meal, we can now be confident in knowing that raw vegan options are not only being included in restaurants we love but are becoming mainstream restaurants within their own right; this is so refreshing and allows me to really enjoy eating out again when I’m in the mood for something ultimately RAWesome! Because it’s RAWesome week, I give you full permission to treat yourself to a meal out or two… Here’s to enjoying and embracing this wonderfully ever-growing movement and celebration of raw food!

Words by Naturally Sassy

Image: Juice Baby

Get The Recipe: Beetroot, Carrot, Pineapple & Ginger Juice | Raw Banoffee Pie 

Beetroot, carrot, pineapple & ginger juice

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This may sound like a hugely colourful combination of flavours, and trust me, it really is – these vibrant ingredients really work together. This super anti-inflammatory juice is the perfect remedy for giving your body a brilliant cleanse as well as providing your taste buds with a wonderfully zesty treat.

Serves 1

 What you need

  •  2 carrots
  • 1 beetroot
  • 400g (2 cups) peeled and chopped fresh pineapple
  • 1 thumbnail-sized knob of fresh root ginger, peeled
  • Juice of 1/2 lemon

What you do

Wash the carrots and beetroot thoroughly, or peel them, then put through your juicer with the pineapple and ginger before mixing with the lemon juice.

Switch it up

You can substitute the carrots for another beta-carotene-rich vegetable, such as sweet potato.

Extracted from Naturally Sassy by Saskia Gregson-Williams. (Ebury Press, £16.99)

Photography by Matt Russell

If You Only Do One Thing This Week… Be RAWesome! | Get The Recipe: Raw Banoffee Pie