Tag Archives: healthy breakfast

Fuji Fruit Smoothie

Fuji FruitSmoothie

This smoothie is simply delicious. If you haven’t tried Fuji fruit before, this is a wonderful introduction to this fruit. It may look like a tomato but its surprisingly super sweet flesh will have you looking forward to seeing them come into season each year.

Ingredients

1 Ripe Fuji Fruit

1 Banana

½ tsp Ginger powder

½ tsp in Cinnamon powder

½ cup Plant based milk (I used soy)

Directions

Chop the top of the fuji fruit to remove the leafy end.

Use a spoon to scoop the flesh out and chop into rough pieces and put into the blender.

(If your fruit is too firm you can peel the skin off with a peeler)

IMG_3226

Peel and chop your banana and add to the blender.

Pour in your milk and add the spices.

Turn on your blender until all ingredients are processed and combined.

Pour into a glass and drink immediately.

 

The Benefits of Miso

IMG_E3108The Benefits of Miso

Miso is a Japanese condiment that comes in the form of a fermented paste made usually from soy beans but sometimes peas or other grains.

Its famous for its use as soup but there are many other ways to use miso in your kitchen like spreads on crackers, dips, sauces and marinades.

Miso has some wonderful health properties for example it is a complete protein which means it contains  all the amino acids which is  particularly important for vegetarians.

It is also fermented which is great for supporting gut health by helping to stabilise and balance the digestive tract which is useful for those who have a sensitive stomach or irritable bowel.

It contains probiotics which further helps to keep digestion in check as it keeps good gut bacteria healthy.

It contains many B vitamins, as well as Zinc,Copper , Calcium and  Iron too.

Miso paste is best added to a soup after you take it off the heat so it retains all the goodness listed above.

Nb: Miso contains sodium so it is important to have it along with a balanced diet and for those who have to watch their sodium levels to monitor their levels.

QUICK & SIMPLE VEGETARIAN MISO SOUP

Ingredients

2 cups vegetable stock

1 tbs Miso paste

1 Scallion (chopped)

1x 250g Silken tofu diced (Gently)

Directions

Bring your stock to the boil and then remove from the heat and set aside.

Prepare your scallion and silken tofu.

In a separate bowl, take ¼ cup of hot warm stock and mix with your Miso paste to dissolve.

Add the Miso stock back to the warmed stock and combine.

Lastly add the tofu and scallions.

Serve immediately.

Enjoy.

Serves 2

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)