My Healthy
sandwich!

When you think of sandwiches, you think of the really fatty sandwiches that are full of nasties. But sandwiches can be a great and quick lunch to grab when you are on the rush. Instead of buying one, let’s make our sandwich full of goodness to keep us full until dinner. Save time by making it the night before or even during weekends, have a look at our recipes! They are easy and healthy.

Green Sandwich

Screen Shot 2016-04-21 at 12.25.19

The Bonjon Gourmet

 We all love a green smoothie so why not a green sandwich. Recipe here.

Californian Rainbow Sandwich 

Screen Shot 2016-04-21 at 12.38.42

Half Baked Harvest

You know when your meal is healthy when it’s full of colours. Recipe here.

Roasted red pepper hummus, avocado and feta

Screen Shot 2016-04-21 at 12.43.18

Two Peas & Their pod

Hummus and avocado will make your sandwich incredible tasty. Recipe here.

Avocado and kale salad 

Screen Shot 2016-04-21 at 12.45.24

Food52

Make your favourite salad and put everything into the bread. Recipe here.

 

Spicy carrot 

Screen Shot 2016-04-21 at 12.48.08

The simple Veganista

Crunchy sandwich! Recipe here.

Chickpea & Sunflower 

Screen Shot 2016-04-21 at 12.52.59

Minimalist Baker

Energy bite on the go, recipe here.

What’s better than drinking Chi raw coconut water along a side with these yummy sandwiches…

No time to cook but
I want to be healthy!

Working full time, taking care of your family and other activities, eating healthy isn’t easy everyday! When you don’t have time to cook, it’s so tempting to rush into buying junk food. So because we want you fit and  lean, we have prepared for you a meal plan for your busy days. The key to make healthy and quick meals is to have all the items on hand that it will be easier and faster to make healthy choices. Also try to cook during the weekend for the week ahead, and store your meals in a fridge.

Breakfast

Screen Shot 2016-02-15 at 14.07.56

@chicoconutwater

Breakfast is the meal that we have less time to eat, most of the time the breakfast we eat it on the go to work/school. So this is what you should eat to kick start your day

1 piece of fruit (at least) such as banana, orange, blueberries

1 handful of nuts such as walnuts, almonds

1 piece of Toast with some peanut butter

1  Chi Caffe Latte  or Chi Raw coconut water 

Lunch

Screen Shot 2016-02-15 at 14.24.07

@chicoconutwater

When you eat the right kind of food at lunch, it’ll help you stay full and alert throughout the afternoon.

Quick and easy salad, combine all this ingredients on a plate

1/2 Avocado

2 handful of rocket or spinach

2 slices of smoked salmon

pepper and salt

Snack

Screen Shot 2016-02-15 at 15.33.57

@chicoconutwater

Snacking can satiate hunger between meals to prevent overeating, here is the best snack to eat

Toast snack

 1 Toasted whole grain bread slice

 Spread of cottage cheese

Toppings

Fruit slices such as strawberry, blackberry or pineapple

Nuts

Dinner

Screen Shot 2016-02-15 at 14.48.01

@chicoconutwater

Eating  dinner earlier will help your digestion

Super healthy smoothie

200ml  CHI coconut milk  or almond milk

2 Tbsp low-fat plain yogurt

1 handful of blueberries or  strawberries

1 Tbsp hemp powder

2 tsp whey protein powder

3 ice cubes

2 Tbsp oats.

 Blend all these ingredients in a food processor and drink it!

 

Articles related to the same topics:

HEALTHY MEAL PLAN #GETFITWITHCHI

http://www.chilondon.com/blog/chi-healthy-meal-plan-getfitwithchi/

CRISPY SMOOTHIES

http://www.chilondon.com/blog/smoothie/

THE ESSENTIAL VITAMINS FOR A HEALTHY WINTER!

http://www.chilondon.com/blog/vitamins/

11071540_911078922291561_2453440432787624894_n

 

 

Quiche
party?

Quiche is the perfect dish if you’re busy with work and other activities.  These savoury pies are  fast and easy to make, they are so convenient because you can easily customise with your favourite vegetables or meat. A lot people think that this french cuisine is unhealthy but actually if you choose healthy ingredients, your savoury pies can contain several nutritional benefits.

Quiche are essentially a custard made with milk and eggs poured into a pie crust and baked. They are paired with  vegetables or meat, nuts and herbs for added flavour. In this article we’ ll give you the healthiest recipes to make your quiche as a real French person would!

 

Mushroom, Spinach and Feta

Screen Shot 2015-09-14 at 12.25.59

Ingredients

  • 100g Chi coconut oil 
  • 3 cloves garlic, chopped
  • 1 small onion, chopped
  • 275g frozen spinach, thawed and well drained
  • 100g mushrooms, chopped
  • 200g feta, crumbled
  • 200g low fat Cheddar cheese, grated *
  • shop-bought shortcrust pastry for a 23cm (9in) dish
  • 3 eggs, beaten
  • 250ml low fat milk
  • salt and freshly ground black pepper to taste

Method

  1. Preheat oven to 190 C . Line a pie dish with shortcrust pastry, cutting off any excess and pinching the edges.
  2. In a medium frying pan, melt Chi coconut oil  over medium heat. Saute garlic and onion in Chi coconut oil until lightly browned, about 7 minutes. Stir in spinach and mushrooms, and saute until most of the water from the vegetables has evaporated. Add feta and 1/2 of the low fat Cheddar. Season with salt and pepper. Spoon mixture into prepared pastry-lined dish.
  3. In a medium sized bowl, whisk together eggs and milk. Season with salt and pepper. Pour into the pastry base, allowing egg mixture to thoroughly combine with spinach mixture.
  4. Bake in preheated oven for 15 minutes. Sprinkle top with remaining Cheddar, and bake an additional 35 to 40 minutes, until set in centre. Allow to stand 10 minutes before serving.

* Optional ingredient

Tips:  you can omit the crust and limit the use of cheese.

Tomato Basil  Quiche 

Screen Shot 2015-09-14 at 12.40.07

 

INGREDIENTS

 Healthy crust

  • 3/4 cup whole-wheat pastry flour
  • 3/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1/3 cup Chi coconut oil
  • 5 tablespoons cold water

Filling

  • 3 large eggs
  • 1 cup low-fat milk
  • 1/2 cup shredded sharp Cheddar cheese
  • 2 medium tomatoes, sliced
  • 1 cup fresh corn 
  • 1 tablespoon chopped fresh thyme or 1 teaspoon dried
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • handful basil leaves

Method

  1. To prepare crust: Combine whole-wheat flour, all-purpose flour, 1/2 teaspoon each salt and pepper in a large bowl. Make a well in the center, add oil and water and gradually stir them in to form a soft dough. Wrap the dough in plastic and chill in the refrigerator for 15 minutes.
  2. Preheat oven to 400°F.
  3. Roll the dough into a 12-inch circle on a lightly floured surface. Transfer to a 9-inch pie pan, preferably deep-dish, and press into the bottom and up the sides. Trim any overhanging crust. Line the dough with a piece of foil or parchment paper large enough to lift out easily; fill evenly with pie weights or dry beans. Bake for 20 minutes. Remove the foil or paper and weights. Let cool on a wire rack for at least 10 minutes or up to 1 hour.
  4. To prepare filling: Whisk eggs and milk in a medium bowl. Sprinkle half the cheese over the crust, then layer half the tomatoes evenly over the cheese. Sprinkle with corn, thyme, 1/4 teaspoon each salt and pepper and the remaining 1/4 cup cheese. Layer the remaining tomatoes on top and sprinkle with the remaining 1/4 teaspoon salt. Pour the egg mixture over the top and add handful basil leaves.
  5. Bake the pie until a knife inserted in the center comes out clean, 40 to 50 minutes. Let cool for 20 minutes before serving.

 

Mexican Quiche 

Screen Shot 2015-09-14 at 12.53.29

INGREDIENTS

Filling

  • 2 teaspoons Chi coconut oil
  • 2 cups diced onions
  • 1/8 teaspoon salt plus 1/4 teaspoon
  • 2 tablespoons water
  • 3/4 cup corn
  • 1/2 cup quartered cherry tomatoes
  • 1/3 cup chopped pickled jalapeños
  • 1/2 cup shredded Jack cheese
  • 3 large eggs
  • 3/4 cup low-fat milk
  • 1/4 cup sour cream
  • 1/4 teaspoon freshly ground pepper

Method

  1. To prepare crust: Whisk whole-wheat flour and all-purpose flour with salt in a medium bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients until smaller but still visible.
  2. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle 2 tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times—the mixture may still be a little crumbly—then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour.
  3. Preheat oven to 190 C . Line a pie dish with shortcrust pastry, cutting off any excess and pinching the edges.
  4. Spread the caramelized onions in the bottom of the crust. Layer corn, tomatoes and jalapeños over the onions. Top with cheese. Whisk eggs, egg whites, milk, sour cream, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Pour the mixture into the crust.
  5. Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 8 pieces.

 

Tuna & Leek quiche 

Screen Shot 2015-09-14 at 12.57.52

 Ingredients

  • 1 shortcrust pastry sheet, rolled
  • 1 tablespoon Dijon mustard
  • 100g  tuna
  • 3 eggs
  • 3 tablespoons low fat creme fraiche
  • 1 tablespoon low fat milk
  • salt and pepper to taste
  • 1 teaspoon vinegar
  • 2 leeks
  • 150g grated Gruyere cheese
  • 2 tablespoon Chi coconut oil 

 Method

 

  1. Preheat the oven to 190 C and bake for 30 minutes.
  2. Line a pie dish with the shortcrust pastry sheet. Prick the bottom of the pastry sheet with a fork, then spread with a thin layer of mustard and top with the tuna.
  3. In a medium frying pan, melt Chi coconut oil  over medium heat. Saute leeks and onion in coconut oil  until lightly browned, about 7 minutes. And top them over the tuna.
  4. Beat the eggs in a bowl and mix with the 3 tablespoons of creme fraiche and the milk. Add salt and pepper and vinegar. Pour the mixture into the pastry case.
  5. Add the thin slices of tomatoes over top, and sprinkle with the grated cheese.

Tips: serve your quiches with a little salad on a side or a soup to warm up

BON APPETIT EVERYONE! 

make your monday marvellous with
a coconut matcha latte!

We love a good matcha latte and especially when there is chi coconut milk involved, even more so on a monday morning when you need an energy boost. (Or hangover remedy) So to brighten up your monday morning here’s some information on matcha and how a coconut matcha latte can make your Monday marvellous. Oh yes and we’ve thrown in a quick recipe for your convenience, (we’re so kind!).

Although matcha powder comes with a hefty price tag it also comes with a hefty amount of nutrients, perfect justification to pop to your nearest health food store and grab a pot! Unlike green tea which is the brewed tea leaves of many varieties of tea leaf from China and Japan, matcha powder is specificaly ground from tencha leaves in Japan.

The tea bushes are grown and taken great care of during the winter and just before harvesting in May the bushes are covered from sunlight. This stimulates an increase in chlorophyl levels resulting in the leaves to be a darker shade of green. This, my fellow green gods and goddesses, is how matcha powder gets its nutrient potency. This darker shade of green causes a production of amino acids like L-thiamine.  This makes matcha perfect for repair and growth as it gives us a supply of ready available amino acids (think hair, skin, nails, muscles). Basically everything we need repairing to be feeling (and looking) amazing.

Screen Shot 2015-03-09 at 12.33.52

When we consume Matcha we consume the whole leaf as it is in powdered form. This means we get a fair share of amazing antioxidants like ECGg. Antioxidants are important as they can help prevent damage to our cells from oxidative stress and toxins we consume and produce in our body. Even better for cell repair, skin repair and long term beautifulness!

This combination of matcha, electrolyte and mineral filled coconut milk is brilliant. Drinking one of these babies regularly is a sure fire way to become the envy of your colleagues with your new annoyingly large amount of energy, just what everyone wants to see on a monday!

Chi’s marvellous monday coconut matcha latte. ♥

ingredients: 

  • 1 teaspoon of Matcha powder of your choice
  • sweetener of choice  – for example Manuka honey, natural organic honey ( no chemicals here please!)  or rice malt syrup/ another plant based natural sweetener if you are a vegan.
  • Chi 100% natural coconut milk

Screen Shot 2015-03-09 at 11.56.10

Directions:

  • Gently heat up a mug full of coconut milk.
  • stir in about a teaspoon of matcha powder in to your heated coconut milk.
  • Add the sweetener of your choice until it is as sweet as you would like it.
  • Pour in to your mug and there you have it! Drink up and boss your day (now that you are superman/superwoman)
  • For more amazingly good recipes with chi head over to our pint rest. 

 

THE ART OF
THE PACKED LUNCH

The start of school term has got us thinking about the art of the packed lunch.  With such a larger focus now on children being sent off to school with a nutritious lunch we got thinking about healthy packed lunches adults can take to the office too.  Eating a healthy and balanced diet can take some planning as a lot of convenience foods can be full of hidden preservatives, sugars and other unwelcome ingredients

Preparing your lunch the night before is a good solution to the lunchtime healthy eating conundrum.  It is important to make something that is going to fill you up, there’s no point having a light lunch only to find yourself reaching for a chocolate bar at 3 o’clock!

Why not try a healthy pitta filled with mixed vegetables, chicken, turkey or tuna for your packed lunch?  Or what about a Scandinavian inspired open sandwich served on rye bread?  This recipe from BBC Good Food for an avocado and smoked salmon version is making our mouths water!

Salads and soups can be an extremely versatile lunchtime option.  Mix up your salads by trying different greens – mixed leafs, spinach, kale, watercress – and add a range of other vegetables like avocado, tomatoes and cucumber.  For a heartier salad add pulses or grains such as quinoa, lentils and beans.  We like the look of this tuna and bean salad from Delicious magazine.

As the weather gets cooler soup becomes an increasingly more appealing lunch option.  Making your own soup at the beginning of the week can mean you have lunch for most of the week.  Making soup is so easy; try whizzing up a selection of your favourite vegetables or add stock to cut vegetables and simmer.  Serve with Ryvita’s, rye bread or a wholemeal bread roll.

Try packing some healthy snacks in with your lunch.  Pack plenty of fresh fruit and vegetables, like chopped carrots or cucumber to snack on.  We love the raw bars from our friends at Purple Balance for a mid-afternoon pick me up.   Last but certainly not least, ensure that you pick your favourite Chi to keep you happy and hydrated.   Haven’t tried all of our flavours yet?  Then have a look here for more information