Virtus Life

Virtus Life Promoting Health and Wellness VIRTUS - a latin word that carries connotations of excellence, courage, worth and character.

Simply, it is being the best we can be! A healthy mind, body and soul enables one to achieve this. We believe in a wholesome approach to health and wellness incorporating fitness, eating well, maintaining good health and living a well rounded lifestyle. Follow us for healthy living ideas and inspiration

SUMMER DINNERS - light, refreshing and delicious 😋 Tabboulleh with aubergine dip and sesame crusted pitta breadsAubergin...
14/08/2021

SUMMER DINNERS - light, refreshing and delicious 😋
Tabboulleh with aubergine dip and sesame crusted pitta breads

Aubergine dip:

Ingredients

2 Aubergine
4 tbsp Tahini
1/4 cup Almond powder
2 Garlic
Handful of Mint leaves
1/2 tsp Cumin
1/2 lemon
Olive oil
Salt
Pepper

Method:
1. Poke holes in the aubergine. Rub with olive oil and grill till cooked through, turning now and again.
2. Once cooled, peel the skin and put flesh in a blender
3. Add the rest of the ingredients in the blender. Add 2 tbsp of olive oil and most of the mint leaves (leave some to garnish). Salt and pepper to taste. Blend to a smooth paste.

Crispy flat bread:
Split pitta breads length wise. Drizzle with olive oil, sesame seeds and thyme. Lightly grill

Tabboulleh

Ingredients:

100g flat leaf parsley
1/4 cup cous cous
1/4 cup olive oil
Few sprigs of mint leaves
1 lemon
1 small onion
2 tomatoes
Salt

Method:
1. Juice 1 lemon and add olive oil to the lemon juice.
2. Soak the cous cous in the lemon juice, olive oil mix. Leave for about 30 mins till the cous cous swells and softens. Add a little water towards the end if needed to soften further.
3. Wash parsley and mint. Dry with a kitchen towel. De-stalk and finely chop the leaves.
4. Dice the onion and tomatoes into small cubes
5. Mix parsley, mint, cous cous, onion and tomatoes and add salt to taste.

BRUNCH TRAYFresh, delicious, nutritious and healthyGreek yogurt with honey, berries, dried fruit, nuts and granola by   ...
05/05/2021

BRUNCH TRAY
Fresh, delicious, nutritious and healthy
Greek yogurt with honey, berries, dried fruit, nuts and granola by

GIVING BRUNCH SOME OOMPH!Roast pumpkin, sunflower and sesame seeds in a little olive oil, sprinkle some piri-piri, a das...
05/05/2021

GIVING BRUNCH SOME OOMPH!
Roast pumpkin, sunflower and sesame seeds in a little olive oil, sprinkle some piri-piri, a dash of citric acid and layer it over avo toast. Have with poached eggs.
The taste and combination of textures is lovely. Give it a try!

SUPER TASTY NUTRITIOUS FIXMiso noodle soup with carrot, pepper, snow peas and shiitake mushrooms topped with crispy tofu...
05/05/2021

SUPER TASTY NUTRITIOUS FIX
Miso noodle soup with carrot, pepper, snow peas and shiitake mushrooms topped with crispy tofu, spring onion, red chillies and toasted sesame seeds

1.Sauté some spring onions, garlic and chilli
2. Add mushrooms, peppers, snow peas and carrot and stir fry on high heat
3. Add miso paste and top with boiled water followed by rice noodles. Let noodles cook
4. Add soy sauce to taste
5. Top with crispy tofu, chopped spring onion, red chillies 🌶 and toasted sesame

For crispy tofu:
Coat cubed tofu in corn flour, salt, garlic powder and pepper. Then shallow fry in a little olive oil

17/04/2021

I do this flow after a long run or leg workout. It helps my muscles recover quicker. Hold each stretch for 5 deep breaths.

BEETROOT AND CHICKPEA FALAFEL 🥙😋Nutritious, wholesome and delicious 1 tin chick peas1 beetroot - chopped1 onion - cubed4...
05/04/2021

BEETROOT AND CHICKPEA FALAFEL 🥙😋
Nutritious, wholesome and delicious

1 tin chick peas
1 beetroot - chopped
1 onion - cubed
4 garlic cloves finely cubed
1 large chilli 🌶 - chopped
1/4 cup walnuts - chopped
2 tsp ground cumin
Approx half teaspoon Lemon zest
Handful parsley
50g bread crumbs
Olive oil

Sautée the onion, garlic and chilli in some olive oil. Then add the the chickpeas. Mix in cumin, parsley and lemon zest. Add salt to taste. Once cooked, allow to cool.

Then put the cooked chick peas, beetroot, walnuts and breadcrumbs into a blender. Blend until it forms a thick paste.

Make the mix into round balls and bake at 200 degrees C for 20-30 minutes until the top becomes crisp

Serve inside wholemeal pitta bread with hummus, chilli sauce and salad (onion, cumcumber, cherry tomato and some salad and rocket leaves)

I GOT BALLS...Superhealthy nutritious onesFIG, NUT and DATE ballsI make a batch of these or my seed bars every so often,...
05/04/2021

I GOT BALLS...
Superhealthy nutritious ones
FIG, NUT and DATE balls
I make a batch of these or my seed bars every so often, to take to work as a mid morning or afternoon snack to keep me going.
400g dried figs - soaked for a few hours in warm water to soften
400g dried dates
2 tablespoons coconut oil
1 cup almonds - coarsely chopped into largish pieces
1 cup cashews - coarsely chopped int largish pieces
1 cup pistachios

1. Blend the figs and dates to a coarse paste.
2. Heat some coconut oil in a pan. Add the dates and figs to the pan and use a potato masher to make into a paste
3. Add the nuts and mix until the nuts are evenly distributed in the paste
4. Put the mix into a tray and press down into an even layer, once it has cooled slightly
5. Make into balls and roll in desiccated coconut

Figs and dates are high in natural sugar (and should be eaten in moderation) but unlike refined sugar, they are rich in fibre and minerals.

PALAK PANEER (recipe below) - healthy and indulgent too 😋 Served with carrot, cucumber, onion salad (dressed with salt, ...
24/01/2021

PALAK PANEER (recipe below) - healthy and indulgent too 😋 Served with carrot, cucumber, onion salad (dressed with salt, chilli, a dash of cumin and lime), naan and home brewed cider to wash down the spice.
Spinach is rich in vitamins and minerals and paneer (firm Indian cottage cheese) is high in protein.

400g Paneer cut into cubes (optional low fat paneer)
750g frozen chopped spinach
2 small tomatoes cubed
1 small onion cubed
4 garlic cloves cubed
A small piece of ginger 1 inch x 1cm
I teaspoon cumin
3 green finger chillies cut into pieces
3 teaspoons ghee
Vegetable oil for shallow frying
A k**b of butter
Splash of milk
Salt to taste
1 teaspoon crushed Kasoori methi (dried methi leaves) - optional

1. Shallow fry paneer cubes in vegetable oil until golden brown
2. Sautée cumin, onion, chillies, garlic and ginger in ghee
3. Add tomatoes and cook until softened
4. Add chopped spinach and cook
5. Allow spinach to cool and then blend. I used a hand held blender in the same pan
6. Add a little water if needed, a k**b of butter, splash of milk and salt to taste. Mix well.
7. Add fried panner to the blended spinach mix
8. Add crushed kasoori methi and mix

HEALTHY-ISH COOKIES - I have these for breakfast when I am on the go. Low in natural sugar (maple syrup) and packed with...
10/01/2021

HEALTHY-ISH COOKIES - I have these for breakfast when I am on the go. Low in natural sugar (maple syrup) and packed with lots of goodness - oats, buckwheat, coconut and almonds. The only downside is they do contain quite a bit of butter

100g buckwheat flour
100g coarsely ground almonds
100g desiccated coconut
40g oats
Half teaspoon ground cardamom
Quarter teaspoon bicarbonate of soda
100g butter
3 tablespoons maple syrup
1 teaspoon vanilla
Splash of milk

1. Preheat oven to 180 C (160 C fan oven)
2. Line baking tray with baking sheet
3. Whisk buckwheat flour, almonds, coconut, cardamom and soda bicarb
4. Melt butter, add maple syrup and vanilla - mix and pour over dry mix
5. Mix it all and leave to stand for 10mins
6. Add a splash of milk, just enough to bind the mix into balls
7. Make balls and flatten. Place onto baking tray
8. Bake - approx. 20-25 mins

FULL BODY - cardio and strength3 rounds1. Burpees (40-60 sec)2. Travelling sumo squat to squat jump (60 sec) as taught b...
02/01/2021

FULL BODY - cardio and strength
3 rounds

1. Burpees (40-60 sec)
2. Travelling sumo squat to squat jump (60 sec) as taught by
3. Kneel to squat x2 to kneeling leg extensions x2 (60-90 sec)
4. Warrior 3 to half moon to warrior 3 knee tuck (6-8 reps each side) adopted from .arias
5. Beast to alternate leg through to jump (60-90 sec)
6. Plank to knee drives to Spider-Man push up (4-6 reps. 1 rep is both sides)
7. Hindu push ups/ dive bombers (6-8 reps)
8. Weighted static V-up with knee tuck and twist (6-8 reps) adopted from .greca

Back on the gram after a while! Here is a leg workout with a touch of upper body, focusing on single legs🦵 and balance. ...
29/12/2020

Back on the gram after a while! Here is a leg workout with a touch of upper body, focusing on single legs🦵 and balance. Unilateral exercises like these help in correcting imbalances as the stronger leg doesn’t over compensate. The element of balance helps to work the stabiliser muscles and makes the workout more challenging and interesting 😁
Workout deets: 3 sets, 6 - 10 reps each side
1. Heel elevated leg rotation to pistol squat (I elevate the heel due to poor ankle mobility) with standing chest press. Inspired by .arias. Adaptation: perform the pistol squat by lowering yourself on to an elevated surface/chair
2. Shrimp squat with standing chest press. Adaptation: rest your back foot on the floor
3. Static side lunge with single arm row
4. Copenhagen plank with lower leg adduction- great for adductors/groin muscles. Adaptation - rest your lower leg on the floor in between reps.
5. Single leg deadlift to bicep curl and shoulder press on one leg. Adaptation: without weights
6. Bosu ball single leg balance with halo and upper body twist. Adaptation: without Bosu ball

⭐️ Do SAVE, LIKE and SHARE

Address

Thornton Heath

Website

Alerts

Be the first to know and let us send you an email when Virtus Life posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram