4 Ways to add Berries to your diet


Berry collage
4 WAYS TO ADD BERRIES TO YOUR DIET

Apart from being delicious, berries offer some wonderful nutritional value and colour to our meals. They are high in antioxidants and bioflavonoids which help prevent damage in our cells. Adding berries to your diet can be very beneficial to maintaining good health and preventing illness.

Mulberry Chia JamMulberry Chia Jam

A client gave me some fresh mulberries the other day. I haven’t eaten these since I was a kid.

I found a recipe for Blueberry chia jam on the ‘I quit sugar’ website and decided to try it out with the Mulberries.

I changed the quantities a little and swapped the berries and the result is a very pleasing, quick and healthy jam you can use on gluten free toast, scones, over yoghurt or in a gluten free jam tart.

1 cup Mulberries Fresh or Frozen

3 tbs Chia seeds

2 tbs rice malt syrup or other sweetener like honey or agave

4 tbs water

Blend together all ingredients and store in the fridge.

 

Berry,almond iceblockICEBLOCK –Berry & Almond milk

Enjoy these dairy free healthy ice blocks on a summer or spring day.

The tartness of the berries with a hint of creamy sweetness makes this treat a winner.

I’m partial to eating pink and red food.

Ingredients

1 cup Frozen Mixed berries

1 banana

1 -2 cups Almond milk (as required to fill your ice block molds)

3 tbs Agave nectar

Pour the ½ the frozen mixed berries into a bowl. Add the agave and combine.

Take spoonfuls of the berry, agave mix and fill each iceblock ½ to ¾ full.

Take the remaining berries, banana and almond milk and blitz in the blender until you have a pink mix.

Pour the liquid to fill each iceblock mold and freeze.

Why mix the agave with the berries and not the almond milk? The agave nectar will stay more solid and toffee like against the cold of the berries and provide your iceblock with sweet strands of yumminess around the berry when you bite in.

Apple, blueberry & chia seedsApple and Blueberries with Chia seeds

For those of us who don’t have a lot of time in the mornings, this is a great way to get a good start to your day.

You can even make it up the night before or double the quantity for a two day supply.

Chia seeds are a great way to bring in protein, fibre and essential fatty acids into your breakfast without using traditional grains. This recipe is also Vegan, Gluten free and Dairy free.

Ingredients

½ cup blueberries frozen

2 medium apples

1 tsps agave nectar or honey

4 tbs Chia seeds

Cut apples into thin wedges and put them in a saucepan with enough water to cover.  (I leave skin on but you can peel them if you like.)

Simmer until softened.

Remove from the heat.

Add the blueberries and chia seeds and leave to cool.

The chia seeds will absorb the juices and swell and become gelatinous .  (The longer you leave it, the more jelly like they will become. You can leave it overnight if you like.)  The blueberry juice will colour your apples too.

Add the agave nectar before serving.

Serve with some slivered almonds for extra protein and crunch and or (a dollop of greek yoghurt if you eat dairy).

Serves 2

Cook time 15 minutes

Berry Frozen Yoghurt
A delicious and healthy treat for dessert, try this simple recipe.

Ingredients

2 cups Mixed Frozen Berries

2 cups Greek yoghurt

Blend together the berries and yoghurt  and freeze for 2 hours minutes.

Remove from the freezer and (break into bits if solid) and use the blender to break up the icy bits so you get a creamier yoghurt.

Return to the freezer for another 2 hours.

Repeat if you want a really creamy consistency.

You can use an ice cream scoop and serve in a bowl or glass or cut into a slice. Garnish with fresh mint leaves. You can add a light drizzle of Agave nectar, Brown rice syrup or honey (optional)

 

 

 

 

 

 

 

 

Banana Chocolate Ice blocks

banana and chocolate iceblocksBanana Chocolate Ice blocks

With only 3 ingredients and no added sugar this is a great healthy summer treat for the kids.

The raw cacao powder adds a great chocolate flavour and is full of great antioxidants. There is natural sweetness from the bananas and protein from the soy milk.

Ingredients

1 cup frozen banana

1 cup soy milk

3 tsp cacao powder

 

Blend all the ingredients together.

Pour into ice block molds and freeze._AAA0402 (2)

Vegetable Kebabs on the BBQ

Vegetable KebabsThese vegetable kebabs are one of my token favourite vegetarian meals to bring to a BBQ. Make sure you make extra because there won’t be any left. Tofu (from soy beans)  is one of those versatile foods that you can add to a stir fry, BBQ, soup, desserts, breakfasts (and the list goes on). It readily takes up flavours and is a high source of protein without the fat.

Vegetable Kebabs

Ingredients

1 pack Firm Tofu

2 large Zucchini

1 large Red Capsicum

Tamari

Olive oil (optional)

You will need wooden skewers and a star shaped cookie cutter

_AAA0437Prepare the tofu by chopping into 3x 3 cm cubes. Place in a bowl and splash over 2 tbs of tamari. Stir through until all sides of the tofu cube are covered and set aside.

Cut the zucchini into thick rounds. Use the cookie cutter to cut out the middle of the zucchini, leaving the outside circle in tact. Set aside the circles and the stars.

Chop the capsicum into chunks.

Thread a piece of tofu, followed by capsicum, zucchini, and repeat or make up your own pattern.

At this point, you can drizzle a little olive oil (optional) over the kebabs before they hit the BBQ.

Grill on the BBQ for a few minutes on each side until browned.

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