Tag Archives: antioxidants

Coconut Beetroot Soup


Beetroot coconut soupThis delicious soup is great for a winters day. The rich red colour (due to betacyanin) is notable for it’s anticancer properties. Beetroot is also rich in iron and is great for anemia.

It is also known for it’s digestive, cardioprotective and antiaging effects.

Ingredients

2 Beetroot

1 large Potato

½ tsp  Cumin

½ tsp Coriander

¼ cup Coconut milk

1 Onion

Salt

Pepper

Vegetable stock cube

Directions

Boil 2 beetroot in 3 cups water for 10minutes.

Meanwhile chop an onion and sauté until browned with some olive oil and add cumin, coriander, salt and pepper.

Chop a potato.

Remove the beetroot from the stock and remove the skin and chop into pieces and return to the stock and add the potato and stock cube.

Return the soup to the boil and add in coconut milk and onion.

Let simmer until potato is soft.

Remove from the heat and use an immersion blender to puree.

Serve soup with a dash of coconut milk.

You can freeze this if you have leftovers and enjoy another time.

 

 

 

 

 

Mango Salsa Salad

 

Mango Salsa SaladI love mango season with such an abundance of this beautiful fruit, I thought this mango salsa would be a perfect way to add some to a healthy summer lunch. With just a few simple ingredients this recipe makes a quick, easy, colourful and tasty meal.

A few words on behalf of Mangos –
They are high in beta carotene which is great news for your skin and immune system, it has an interesting antioxidant profile which can help prevent cell damage to eyes, bowel and skin and contains fibre which helps reduce cholesterol.

Ingredients

1 Mango

1 Red capsicum

1 Cucumber

10 Cherry Tomatos

Sprinkle of Sunflower Seeds (Toasted in cumin, chilli and salt) – Recipe also on the blog

Lime Juice for dressing

* Dice, slice, toss and serve.

Serves 2

Serve with boiled eggs

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)