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 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.
ICEBLOCK –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.
1 cup Frozen Mixed berries
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 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.
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).
Cook time 15 minutes
A delicious and healthy treat for dessert, try this simple recipe.
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)