Tag Archives: low fat raw vegan

Blackberry Jam and Cream Smoothie

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Even though it is winter, I still need my frozen fruit meals. This reminds me of my childhood.
For the base:
Blend 1 cup of frozen blackberries
1 ripe banana
200 mls of filtered water

For the top:
Blend 1 ripe banana
1-2 frozen bananas
1 vanilla pod
1 tablespoon of cacao nibs

Pour blackberry jam into a suitable vessel and place a huge dollop of banana cream on top.  Stick your spoon in and push your ice cream top down into your jam. Revisit your childhood 😀

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Nutrient dense

The easiest way to the get the good stuff into my kids is via smoothies.  Nut milks are a great way of balancing out the fruit and keeping their tummies full.  Chia seeds will give them fibre, protein, omega 3 EFA’s, calcium, iron and magnesium.  I have recently discovered the goodness of camu powder.  It is a Peruvian super food which is rich in vitamin C and amino acids.  You purchase it and many other super foods at http://www.iherb.com?rcode=ZNZ931.

Just be sure to make enough for yourself

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Smoothie Bowl

Smoothie Bowl

Move over green smoothies, smoothie bowls are the new black. You’ll need your blender, large bowl, spoon and…

1 tablespoon of Maqui Berry Powder
1 handful of organic baby spinach
1 cup of raspberries
3 frozen bananas
Some water or coconut water for desired consistency
Blend well and top it off with hemp seeds, cacao nibs and raspberries.

We use maqui berry powder in our smoothies often. Whilst you may of seen goji berries or acai berry powder used in many recipes, maqui berries are less known.

Maqui berries grow wild in Chile and Argentina and are one of the richest sources of antioxidants in the berry family. They are a beautiful vibrant purple colour, which comes from a pigment called anthocyanin.

Research indicates that consuming anthocyanin rich foods may protect against high blood pressure and high cholesterol, and have anti-cancer properties.

 

 

Organic Kale Juice

Organic Kale Juice

3 Large curly kale leaves
1 stick of celery
1 large carrot
2 red apples

Serves 1

There are many benefits of adding more kale to your diet. If you find the taste unpleasant in juice, just make sure you add enough carrot or red apples to sweeten the taste.

* Kale is low in calorie, high in fiber and has zero fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium.

* Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

* Kale is high in Vitamin K. Increased levels of vitamin K can help people suffering from Alzheimer’s disease.

* Filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

* Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

* It’s  great for cardiovascular support. Eating more kale can help lower cholesterol levels.

* Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung cancer.

* High in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

* High in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

*Kale is a great detox food. It’s filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Sweet n Pepper

Sweet n Pepper

Smoothies don’t need to be complicated. In fact, the simpler the better, especially regarding digestion. Good digestion = good health.
To spice up your plain old green smoothie try swopping baby spinach for rocket. It gives it a peppery taste, off set nicely with the sweetness of bananas. Start small if you’re a virgin..but go for gold if you are hard-core 🙂

All you need is bananas and rocket.

Berry Swirl Green Smoothie

Berry Swirl Green Smoothie

I made these yesterday for the kids. Went down a treat and the colour mix was a bit of novelty for them.

Blend 2 unfrozen bananas, 5 or 6 frozen and 2 handfuls of baby spinach. Pour into cups to line them and then return mixture back into the  jug. Add a good heap of frozen berries, ( I have 5 kids so add enough for your own needs) blend it up and re-pour. The frozen fruit gives the smoothie great layering. Tasty, healthy and pretty 🙂