Lifestyle Tips and Recipes to Nourish your Body 

By - Andy
05/03/2020 01:53 PM
We have teamed our PERKii probiotic drinks up with Candy over at @noruishandflourishsyd for expert lifestyle tips and nutritionally dense recipes, without compensating on the foods you love. These recipes are perfect options for those hot days we are known for in Australia, when warm meals just don't feel right! 

1. Consume fresh veggies and fruits daily!

I can’t emphasise how important this is! Veggies (especially dark leafy greens) and fruits are PACKED with vitamins, minerals and skin-loving antioxidants. They are also high in fibre which can improve digestion and makes you full for longer! Try to incorporate as much fresh in-season veggies and fruits in your diet as you can. One of the easiest ways is making sure your plate/bowl has 1/2 veggies + 1/4 carbs + 1/4 protein. It’s actually pretty easy to incorporate more veggies in your meals e.g. having a side salad, hiding veggies in porridges, soups, omelette etc.

2. Swap highly processed foods with whole foods

For example, having baked potatoes rather than store-bought chips; fresh knob of corns instead of corn flakes/chips. Of course I’m not saying you need to eliminate these “not as healthy” foods” from your life - I’m all about 70% healthy and 30% indulgence. Balance is the key! There’s no harm to treat yourself with the food that you like: as long as you don’t eat junk food for every meal every day.

3. Move your body daily

I know… you might get sweaty on those hot days but… have you ever regretted finishing a workout or a run/jog? Think about the long-term benefits! Just 30 minutes of moderate exercise daily can improve your overall health greatly - better cardiovascular health, joint health, endurance and even your mood! It’s really important to listen to your bodies and do the exercises that you actually ENJOY e.g. walking/jogging, yoga, swimming, badminton, tennis…  I personally like alternating weight and cardio exercises so I don’t get bored. 

4. Probiotics!

Healthy gut = Healthy body! Probiotics are the helpful bacteria that live primarily in your gut - researches find that consuming probiotics regularly help aid in digestion, boost immunity and skin health! Apart from probiotic supplements, some probiotic-rich foods include: yogurt, sauerkraut, kimchi, miso, kombucha, kefir etc. Did you know that each bottle of PERKii has 1.2 billion CFU of gut-loving probiotics? It’s also low in sugar, gluten free and lactose free, and comes with 4 deliciously refreshing flavours - it’s definitely one of my favourite drinks!

5. Create your own NOURISH BOWL! 

It’s one of my favourite healthy eating tips and it’s actually so fun to make - just use whatever you have on hand! Grab your favourite bowl and make a throw-in-everything, your own version of nourish bowl, it’s my favourite way to make sure I am having a well balanced meal. There’s no fixed rule and you can mix and match ingredients using whatever you have on hand or on sale in the market! Just follow the basic principle: 1. WHOLE GRAINS or COMPLEX CARBS (brown rice, wholewheat pasta/soba noodles, buckwheat, quinoa, millet, sweet potatoes, potatoes, bread preferably made from whole grains, yams... there are just too many options!! Use different kind of carbs every time if you get bored easily) + 2. GREENS (any leafy greens eg spinach, kale, broccoli, rocket etc., tbh just any veggies in green colour) + 3. HEARTY VEGETABLES (eg carrots, capsicums, beetroot etc) + 4. PROTEIN (tofu, beans, tempeh) + 5. HEALTHY FATS (eg avocado, tahini, PB, EVOO, flax oil, any seeds and nuts) + optional extra add-on or crunch if you’re feeling fancy eg sauerkraut, coconut bacon, nori etc. 


♥ Tahini tofu:
150g silken tofu, cubed
1 tbsp tahini
1 tsp soy sauce or to taste
1 tsp sweetener of choice e.g. maple syrup, honey, stevia
1 tbsp fresh lemon juice
1 tbsp warm water to thin
1 clove garlic, minced
1 tsp hemp seeds @royalhemp

♥ Quick Cabbage Salad:
2 cups shredded cabbage
1/4 cup Perkii drink + Juice from 1/2 lemon (or sub with Juice from half a fresh lemon)
1 tsp Hemp oil @royalhemp
Pinch of salt and black pepper

♥ Rest of the Ingredients
1/4 cup shelled edamame
1/2 Nori sheet,
1/2 cup cooked rice (I used Brown Basmati rice coloured with Blue Butterflypea powder)
1/2 avocado
Garnish: Plantain chips, handfuls of nuts and seeds, and Homemade Curry Rolls

1. Blend or mix everything except tofu together until creamy, taste and adjust amount of soy sauce/sweetener/lemon juice to your liking, set aside
2. Mix together salad ingredients and place them on the bottom of a bowl
3. Arrange the bowl with tofu drizzled with the tahini dressing; edamame, nori sheets, rice, avocado, and optional Garlic Plantain chips and roasted nuts 

Served with Strawberry & Watermelon PERKii Probiotic Drink

6. Make your own SMOOTHIES! 

I know there are so many places where you can buy smoothies from. It’s a great convenient choice if you’re out of time or on-the-run. However if you have a bit of time, why not make your own at home?! I love to have them for breakfast and afternoon snacks, or anytime in the day when you feel like it! What I like about smoothies:
- Up your fruit & veggie intake
- Improve hydration + digestion
- Powerhouse of antioxidants, essential vitamins & minerals

Here’s how you can make the BEST SMOOTHIE that is delicious, satisfying and satiating: 
✧ Greens e.g. baby spinach, kale, broccoli, Swiss Chard, Romaine lettuce
✧ Fruits e.g. apple, banana, pear, berries, mangoes, papaya…
✧ Protein e.g. protein powder, flaxseeds, yogurt 
✧ Healthy fats e.g. avocado, nuts/seeds, cold-pressed coconut/flax/hemp oil
✧ Toppings (for the yummy crunch and aesthetics)

This could be one of my favourite green smoothie combos! Beautiful combination of greens, healthy fats, protein and super sweet and juicy mango - so delicious with a kick of ginger! I topped mine with extra dallop of creamy yogurt, goji berries and turmeric granola.

Ingredients (make 2 bowls)
♥ 2 BIG handfuls of green of choice (I used baby spinach)
♥ 1 medium mango, diced (~ 2 cups)
♥ 1-2 tbsp grated fresh ginger roots
♥ Optional: 2 serves protein powder (or sub with LSA mix)
♥ 3 tsp flaxseed
♥ 1 cup liquid of choice (I love mango probiotic drink @perkii )
♥ 3 tbsp yogurt

Method: Simply blend everything in a high-speed blender until smooth and creamy. Top with toppings of choice e.g. fresh fruits, yogurt, granola, nuts/seeds etc. 

Don't forget to follow Candy on Instagram @nourishandfloruishsyd for more amazing recipe and lifestyle tips!

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