NEW YORK: All we need now is lots of energy. We want to take full advantage of longer days and warmer temperatures and long walks in our favorite parks without suffering from some kind of allergy or mid-day tiredness. This is why IRMA asked MILA JOURA, our NYC-based nutritionist and former partner of Dr. Oz Garcia, how to boost great energy. Try her recipes and feel good all day long.
QUICK HEALTHY BREAKFAST: GREEN SMOOTHIE BOWL
1 tablespoon of raw almond butter
1/2-1 cup of almond milk or hemp milk (use water if you’re watching your weight)
2 frozen ripe bananas (if not frozen, add ice)
1 handful of raw spinach or kale
Optional toppings: sliced ripe banana, raw shredded coconut, hemp seeds, goji berries, raw cacao
In high-speed blender, blend all ingredients until smooth and with the consistency of a thick smoothie or pudding. Pour into a bowl, top with sliced bananas, raw coconut and any other favorable toppings. Serve immediately with a spoon.
WHEN AN OPULENT DINNER THE NIGHT BEFORE DIDN’T LET YOU SLEEP WELL:
THE DE-BLOAT DETOX JUICE
3 stalks of kale
1 bunch dandelion greens
3 stalks of celery
thumb-sized amount of ginger
1 small to medium-size cucumber, peeled
1 handful of pineapple
*optional addition: cayenne pepper
Clean and prep all vegetables. Juice, stir and enjoy.
*To boost your circulation and metabolism, sprinkle in some cayenne pepper before drinking.
I NEED SWEETS IN THE AFTERNOON: THE GREEN TEA ALMOND MILK LATTE
any kind of nut milk or make your own
strong green tea
Steam almond milk with a hand held frother or Nespresso Aeroccino, add frothed almond milk to green tea and enjoy! Sweeten to taste with your favorite alternative sweetener.
TODAY I HAVE NO TIME FOR LUNCH: SIMPLE SALAD NORI WRAP
4 large sheets of raw nori
1 cucumber, julienned
1 carrot, julienned
Handful of alfalfa or broccoli sprouts or pea shoots
1 head of romaine, finely chopped
1 ripe avocado, sliced
optional: raw kimchi
gluten-free Tamari sauce
1 tablespoon of apple cider vinegar
On large plate or cutting board, arrange a bit of each ingredient on one side of nori sheet. Add a tablespoon of dressing and roll carefully creating a hand roll. Repeat with remaining sheets.
SWEETS TO GO & IN BETWEEN: BLACK BEAN BROWNIE
2 cans of cooked black beans (drained weight 18 oz / 500 grams) or home-cooked beans
8 oz (237 ml) coconut oil at room temperature, plus extra for greasing
3 oz (85 grams) unsweetened cacao powder
2/3-3/4 cup maple syrup
1 1/2 tbsp vanilla extract
1 tsp coffee extract or use extra vanilla extract
4 1/2 oz (130 grams) chopped walnuts
Optional: a few drops of stevia to sweeten
1. Preheat oven to 325 degrees F (163 degrees Celsius). Grease the inside of a 9 1/2 x 8 in. (24 x 20 cm) china or glass baking dish. Rinse the black beans and leave to drain. Melt the butter/oil in a saucepan over a gentle heat, then set aside.
2. Place drained beans, eggs, cacao powder, 2/3 cup of the maple syrup, the vanilla extract and coffee extract, if using, into a food processor with a pinch of salt. Pulse a few times, then blend until smooth.
3. Add the melted butter/oil, very slowly so as not to cook the eggs, while the machine is running. Taste the batter, adding more maple syrup or a few drops of stevia if need be, then stir in most of the chopped walnuts, reserving a handful.
4. Pour the brownie mixture into the prepared dish and gently tap the baking dish on the kitchen counter to even out the mixture. Sprinkle the remaining walnuts on top and bake for 40-45 minutes until the brownie feels firm but springy and its surface is cracked.
5. Leave to cool completely before cutting into squares. Refrigerating the brownies makes them wonderfully fudgy.
*For a mocha-flavored variation that’s caffeine free, use 2/3 cup of maple syrup and 2 2/3 oz of carob instead of cacao powder. Carob is sweeter than cacao and not bitter so you don’t need as much maple syrup.
HOW TO PIMP YOUR DAILY LIQUID FOR MORE ENERGY AND DE-BLOATING: VINEGAR WATER
Add 1/2 teaspoon of apple cider vinegar to a bottle of Evian or Fiji water and sip throughout the day to de-bloat.