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Coconut and Avo Smoothie

Avocado is highly rich in nutrients and for this reason, it’s often regarded as a superfood. It is rich in vitamins and contains high levels of necessary healthy fats. Try this recipe for an easy way towards a nutrient boost!

125-250 ml Coconut Water
1/2 Avo, Cut Into Pieces
1 Small Banana
1 tsp Lime Juice
1 tsp Coconut Oil
1 tsp Raw Honey
A fresh mint sprig

Blend all ingredients and enjoy!

*If you’re looking for an added boost of protein, you can also add in a scoop of RushTush Whey Protein.

Lots of love always,
Rush.

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Anti-Bloat Turmeric Juice

Our Anti-Bloat Turmeric Juice taken out of our Winter Glow detox guide might be the anti-inflammatory girl you’ve been looking for. Inflammation can be triggered and worsened by consuming sugary or processed food. Sugary and processed food contribute significantly towards cell damage and should therefore be consumed in moderation. Ideally, we should all be implementing a nutrient-rich diet with lots of fresh fruits, vegetables, fish, whole grains, and good fats. For those days where we are lacking, Anti-Bloat Turmeric Juice can act as a tonic – in other words, pick-me-up, to help restore the body’s much-needed antioxidants and nutrients.

Anti-inflammatory turmeric acts as a stimulant, also offering anti-fungal and antiviral properties, warding off colds.

150ml carrot juice (buy from grocery or juice stores or juice your own)
Juice of 1 orange
Juice of 1 lime
50g fennel
1/2 tsp ground turmeric
Blend.

Best enjoyed straight away, but also fine for on the go later.

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Deconstructed Apple – Momma Glow

My Momma Glow Guide for breastfeeding moms is a meal plan consisting of three main meals and three snacks. 

Snacking doesn’t have to be complicated during this time. The simplicity of an apple and peanut butter goes a long way. Apples are a great source of fibre and peanut butter is high in protein. Combined, they keep you feeling fuller for longer. Almond butter or cashew butter are excellent alternatives if peanut butter isn’t your thing.

1. Slice an apple into medium-thick slices. 

2. Spread your favourite nut butter onto each slice. 

3. Sprinkle granola/crushed nuts/trail mix/seeds over the nut butter.

You can have as many as you like!


Purchase my Momma Glow here.

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Princess Pea Smoothie – Veggie Glow

When you’re vegan or vegetarian, getting enough protein isn’t difficult if you know what you’re doing. My Veggie Glow Guide is a step-by-step guide on how to achieve a balanced vegetarian lifestyle. This protein-packed smoothie is just one of the recipes you can expect to enjoy when following this eating plan.


INGREDIENTS


1 Cup (250ml) of unsweetened Almond Milk
1 OR 2 Tablespoons of Pea Protein Powder
2 Tablespoons of Oat Bran.
Dash of cinnamon powder
1 Small Banana
2 teaspoons of peanut butter


Blend ingredients in a juicer OR a high watt blender to retain all the fibre for a slower release of nutrients


For more recipes like this purchase any of my Glow Guides.

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Protein Power Rice – Bump Glow

My Bump Glow was developed to give you all the nutrients you need during your pregnancy.This protein rice bowl is perfect as is, but feel free to add any other protein of choice, be it chicken, tuna or shrimp! Seafood was my go-to when preggies! 

1 cup of brown rice (cooked)
Baby marrow
Cauliflower
Carrots
Spring onion
Cashew nuts (handful)
1 tsp of curry powder
Butter
1 egg

METHOD:

1. Prepare rice according to instructions
2. Heat butter in pan
3. Add vegetables, cashew nuts and raisins together and fry for 3 minutes
4. Add egg and rice
5. Season with curry powder, salt and pepper


For more recipes like this purchase any of my Glow Guides.

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Winter Glow – Butter Bean and Butternut Curry

This hearty curry will see you through the coldest of winter days. Bursting with flavour and packed with nutrients, I like to make extra – it tastes even better for lunch the next day! This recipe uses butternut and butter beans but feel free to substitute as you wish. Tofu, egg plant, and chickpeas are all great options.

INGREDIENTS

1 tsp coconut oil
1/2 white onion
1 clove garlic, grated
1/2 lemongrass stalk, bashed with a rolling pin
120ml water
400ml coconut milk
200g butternut, cut into 2cm cubes
250g butterbeans
20g coriander leaves
FOR THE CURRY PASTE:
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp ground coriander
1 tsp turmeric
1/2 tsp paprika
5cm piece root ginger
2 Tbsp brown rice vinegar
2 Tbsp sesame oil
1/4 tsp Himalayan pink salt
Finely grated zest and juice of 1 lime


METHOD:
1. Put all the curry paste ingredients into a food processor or blender and whizz until you get a chunky paste. Set aside. – Melt the coconut oil in a pan and sauté the onion and garlic for 1 minute. Tip in the curry paste along with the whole lemongrass stalk.
2. Leave the sauce to bubble for a further 2 minutes, then add another 4 tablespoons of the water. – After another 2 minutes, add the coconut milk and butternut and continue to cook on medium heat for 5 minutes. – Finally, stir in the butterbeans and half the coriander leaves, and leave to simmer for a further 7 minutes. – Test to see if the butternut is cooked, if not, simmer for another few minutes until totally tender. – Remove the lemongrass stalk before serving and sprinkle the curry with the rest of
the coriander.


For more recipes like this purchase any of my Glow Guides.

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Quinoa Bowl – Slim Thicc

This meal from my Slim Thicc guide is completely balanced and combines all the food groups. It’s really simple to make and you can make substitutes along the way to make it appropriate for your dietary preferences or to use up leftovers in your fridge or make.

You can enjoy this meal combined into a salad or separate the different parts as you wish.

MAKING QUINOA

Use 1 cup of quinoa and 2 cups of water in a pan.

Bring this to boil and then let simmer and place the lid on. Simmer until all the water has been absorbed, this will take about 15 minutes. You can see that it is finished when it is fluffy.

Take the lid off and fluff it a bit more with a fork.

Serve with a protein of your choice, for example, chicken or boiled egg. Add roast veg or any other leftover vegetables from your fridge.


For more recipes like this purchase any of my Glow Guides.

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Banana Muscle Pancakes – Winter Glow

I love how versatile pancakes are! You can enjoy them at home on a slow Sunday morning or pack them in a Tupperware to snack on after gym or at the office. Top with your favourite fruit and nuts, maybe a drizzle of honey. Or sprinkle with cinnamon, xylitol and a squeeze of lemon juice – my fav! 

INGREDIENTS

2 large eggs
1 medium-ripe banana
1/8 tsp baking powder (for fluffier pancakes)
1/8 tsp salt
1/4 tsp vanilla
1 Tbsp cocoa powder
1 Tbsp honey
1/2 cup chopped nuts, chocolate chips, or a mix 1/2 cup leftover granola
Fresh fruit like blueberries, raspberries, or chopped apple
Spray and Cook, for the pan

METHOD:

Mash the banana to form a pudding-like consistency with a dinner fork. Beat the eggs completely. Mix the two ingredients together. Heat the pan until hot. Make sure the pancakes are small so that they’re easier to flip. The consistency is very runny, so you will have to wait until they’re golden brown before you flip. Serve warm with a drizzle of honey, maybe some berries, and sprinkle some cinnamon and fresh lemon and enjoy.

For more recipes like this purchase my Winter Glow Guide.

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Hot Chikka Masala – Winter Glow

My version of a tikka masala curry is a real winner on a cold winter’s night. This recipe from my Winter Glow Cleanse is packed with the golden thread spices you’ll notice in many of the recipes: turmeric, ginger, garlic, and fresh chili – all highly beneficial for boosting the immunes system.

This recipe uses chicken but you can substitute it with fish or even chickpeas or eggplant for a meat-free version.

For more recipes like this purchase my Winter Glow Cleanse here.

INGREDIENTS:

1 Tbsp olive oil
1.5 Tbsp garlic, grated
1 Tbsp fresh garlic, chopped
1 onion, finely chopped
1 small tin tomato paste
2 grated tomatoes
A pinch of curry leaves
1 fiery chili
1 tsp turmeric
1 Tbsp garam masala
1 Tbsp cumin
1 Tbsp Mother-in-Law spice (it’s an actual spice)
1 tsp salt
1/2 tsp chilli powder
3 chicken fillets washed, halved and sliced into tiny cubes

Sauté onion and fresh chilli in olive oil until golden. Add water if needed. Add ginger, garlic and the rest of the dry spice, and stir thoroughly. Add tomato and stir until a chutney is formed. Add tomato paste then add the tiny chicken cubes and stir. Simmer and add water. Enjoy with rhotis.

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Rainbow Eggs – Ramadan Diet

Eating protein-rich meals during Ramadan is essential for keeping you satisfied for longer.

Rainbow Eggs from my Ramadan Diet are packed with protein and also include a serving of healthy fats from the avocado and complex carbs from the seeded bread. Cook your eggs however you prefer – boiled, scrambled and poached are all great options. Serve with baby spinach or rocket to start your morning off with a serving of greens!

INGREDIENTS:

2 whole eggs (boiled, poached or scrambled with Spray & Cook)
1/4 avocado
1 slice low GI seeded bread
6 mushrooms
1/2 tomato
125g (1/2 tub) low fat cottage cheese (smooth or chunky)
Rocket1 scoop green powder

For more recipes like this purchase my Ramadan Glow Guide and other eBooks here.