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Coco-Beet Berry Smoothie

| Drinks & Smoothies

Most mornings, my 7yr old son (the most laid back individual in the world and not particularly partial to anything to domesticated), makes the family a smoothie. Usually, he sticks to favourite combinations like berry, spinach, banana or pineapple, spinach, lime and mint; but occasionally, with a little guidance he likes to get creative.

My only stipulation with the morning smoothie is that it has a little veg in it (and he usually picks spinach or avocado). But one day recently he decided that we should try beetroot in the smoothie. A few weeks on, we’ve been fine-tuning this recipe and I think we’ve got to the really delicious stage, worthy of officially sharing.

Health benefits

Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids). The coconut water is rehydrating and the nut butter a great source of protein.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Coco Beet Berry Smoothie
Print Recipe
5 from 4 votes

Coco-beet Berry Smoothie

This Coco-beet Berry Smoothie is a delicious way to include the super nourishing vegetable beetroot into your day. Try it, you won't be disappointed. 
Prep Time5 mins
Total Time5 mins
Course: Drinks
Servings: 2

Ingredients

  • 100 g frozen raspberries (1 cup) or strawberries or a mix
  • 2 tbsp cacao (unsweetened Dutch process or raw)
  • 2 tbsp peanut butter (or any other nut butter)
  • 1-2 tbsp rice malt syrup, honey or maple syrup
  • ½ small raw beetroot -peeled and diced
  • 250 ml coconut water (1 cup) or Coco Quench is nice too

Instructions

  • Blend together in a high powered blender until smooth. Thermomix 30 seconds, speed 9.
  • Enjoy as part of a very healthy breakfast or snack.

Store

  • Leftovers can be frozen into little cups or ice-block moulds for a snack another day.

Notes

Coconut-free

Replace the coconut water with a nut-milk.

Nut-free

Replace the nut butter with tahini (or just leave it out).

Low-fructose

Choose rice malt syrup as your sweetener.

Add Protein

I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options.

I'd love to hear how you like this veggie boosted smoothie. Post a comment to let me know.

Lemon Turmeric Jellies

| No-bake Sweets

I’m always experimenting with jelly flavours and trying to cram as much nutrition into one small treat as possible. So these Lemon Turmeric Jellies came about after my husband came down with man flu and I went on a mission to keep the rest of us from succumbing.

Health benefits

The ginger and turmeric root are powerful anti-inflammatory and warming immune supportive herbs. The coconut water is hydrating and the kombucha and kefir are supportive to a healthy gut microflora.

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about the benefits of gelatin in this post about bone broth.

The biggest benefit of eating gelatin, in my opinion, is that it is a gut healer, which means better nutrient absorption (so greater nourishment) all round. Also, if your gut is functioning well, then your nervous and immune systems are better supported.

I like to use Changing Habits Organic Gelatin.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

Lemon jellies
Print Recipe
5 from 8 votes

Lemon Jellies

A beautiful, immune supportive treat, these Lemon Jellies have been a hugely popular recipe. They are great for helping to prevent illness, as well as being an easy food to eat if you are feeling under the weather. 
Prep Time10 mins
Chill1 hr
Total Time1 hr
Course: Dessert, Snack
Servings: 8

Ingredients

  • 250 ml water (1 cup)
  • 2 cm ginger root -peeled and roughly sliced
  • 1 cm turmeric root -peeled and roughly sliced
  • 250 ml coconut water (1 cup) or kombucha or water kefir
  • 1-4 tbsp honey - Manuka is best (amount depends on the level of sweetness you like)
  • 1 lemon/s (large) - juice
  • 2 - 3 tbsp grass-fed or organic gelatin

*Note about honey - only raw, unheated and unprocessed honey has medicinal properties. A good quality Manuka honey is the very best option.

    Instructions

    • Place the water, ginger and turmeric root into a small pot and bring to the boil, reducing to a simmer for approx. 5 minutes.
    • Take off the heat off and allow to cool for 5 minutes.
    • Remove the solids (strain) and stir in the coconut water (kombucha or water kefir) honey, lemon and optional Camu powder. Taste to check that you are happy with the flavour (sour/sweet balance). I should be luke warm before adding your gelatin.
    • Now sprinkle the gelatin over the liquid, allow it to sit and bloom (go wrinkly) for a few minutes then whisk to mix through. For a traditional jelly set use 2 tablespoons, for a firmer, more gummy-lolly-like consistency, add 3 tablespoons.
    • If the gelatin doesn't completely dissolve, you can pop your pot back on the heat for only 1 minute (only heat to luke warm), stirring well.
    • Pour into a lined slice tray or moulds, and set in the fridge.

    Thermomix

    • Place the water, ginger and turmeric root into the bowl heat 5 mins, varoma, speed 1.
    • Add the honey or rice malt syrup, mix 30 seconds speed 3.
    • Remove the solids and add the coconut water, kombucha or water kefir (and optional camu camu).  Mix 10 seconds, speed 3. 
    • Now add the gelatin, allow to bloom, mix 1 minute, temp 37, speed 2 or until the gelatin is dissolved.

    Store

    • Store in an airtight container in the fridge or freezer.

    Tip

    • If using silicon moulds to set your gummies, freeze them to make removing them from the mould clean and simple.
    • If your Jellies don't set, its because the liquid was either too hot or too cold (it needs to be luke warm) or the brand you are using has a different liquid to gelatin ratio. All is not lost, simply add back to the pot, gently heat to room temperature and add more gelatin.

    Notes

    Low-fructose

    Choose rice malt syrup as your sweetener.

    Coconut-free

    Choose the kefir or kombucha instead of the coconut water.

    Don't like ginger or want to use powdered?

    Leave it out or use ½ teaspoon of the ground ginger powder.

    No fresh turmeric?

    Sub with ¼ teaspoon of turmeric powder.

    Add Camu

    You can certainly add a tsp of camu camu powder if you wish for an extra vitamin C boost.

    I'd love to hear how you liked these delicious little treats. Post a comment or rate this recipe.

    Tropical Smoothie

    | Drinks & Smoothies

    With the weather warming up, and my kids up with the birds for swim squads, a quick 5am pre-training session go-to is often a smoothie (or a big cup of bone broth). Yes, this little mix happens to be ‘green,’ however rather than jump on the ‘green smoothies are the bees-knees’ bandwagon, I’m going to buck the current trend and put it out there that you don’t have to drink green smoothies to be healthy.

    Personally, I don’t fancy the taste of many ‘green smoothies’  and I also don’t always like the way they make me feel.  My gut is pretty cast-iron, but some ‘green smoothies’ leave me nauseous and upset in the tummy. I also find them often just too sweet with lots of fruit and flavours to ‘mask’ the bitter greens. Leafy greens are so good for you, but I really just prefer to eat my greens!

    Interestingly enough, from an Ayurvedic and Traditional Chinese Medicine perspective, green smoothies are not always a good idea. There are a few reasons, one is that lots of raw vegetables can be harsh on digestion and difficult to digest (especially when you drink them, you’re not priming your gut to receive them by chewing first).  Also if you drink smoothies icy cold this also significantly weakens digestion (cold food and drink is really not good on digestion which needs heat to do it’s job). Also the oxalate content of green smoothies is often very irritating too. Also ‘drinking’ food dilutes gastric acids again slowing digestion down further.

    Which leads me back to this tropical smoothie, which just happens to be green, but also delicious. Simple green smoothies like this can be a good way to sneak in some extra greens for leaf-hating kids (if they can get their head around the fact that it’s green of course)! But I’d urge you to keep trying with the real deal too.

    As always, I have a couple of variations for you, including changing the colour!

    Health benefits

    The fat from the avocado is very soothing and helps to enhance the absorption of fat-soluble vitamins. The pineapple is a fabulous source of bromelain which is a potent anti-inflammatory and supportive to digestion. The coconut water is hydrating and along with the banana, is a great source of minerals.

    Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

    Tropical smoothie
    Print Recipe
    5 from 5 votes

    Tropical Smoothie

    A simple, delicious, nourishing smoothie. The avocado adds a beautiful silky texture as well as filling good fats and loads of nutrition.
    Prep Time5 mins
    Total Time5 mins
    Servings: 2

    Ingredients

    • 1 cup pineapple (approx) or orange, diced
    • 1 banana/s
    • ½ avocado/s
    • 250 ml coconut water (1 cup)
    • Ice (if required)

    Instructions

    • Blend together in a high speed blender until smooth and creamy. 

    Store

    • Leftovers can be frozen into little cups or ice-block moulds for a fast, healthy snack another day.

    Notes

    Green boost

    If you want a green boost, add in a handful of baby spinach (the smoothie in the photo has this).  Spinach is pretty flavourless so it hides very well behind most flavours in a smoothie.  Fresh mint is also lovely with this flavour combo.

    Change the colour

    Add raspberries to turn it pink.

    Add protein (for more sustenance)

    I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options.

    Coconut-free

    Replace the coconut water with a nut milk.

    Summer Berry Spritzer

    | Drinks & Smoothies

    With record temperatures this week in Queensland, staying hydrated is a priority. So I whipped up this delicious, refreshing Summer Berry Spritzer. My family loved the flavours and scooping up the berry pulp with the end of the lemongrass stalk too.

    Health benefits

    The coconut water is nature’s power-ade and I’ve written about its wonderful benefits here.  The berries are fabulous antioxidants and the lemongrass is antimicrobial.

    Summer berry spritzer
    Print Recipe
    5 from 1 vote

    Summer Berry Spritzer

    A refreshing, rehydrating summer mocktail or even cocktail, this Summer Berry Spritzer is delicious. 
    Prep Time5 mins
    Total Time5 mins
    Course: Drinks
    Servings: 4

    Ingredients

    • 700 ml coconut water -chilled
    • 50 g frozen mixed berries (½ cup)
    • 4 sprigs fresh mint leaves
    • 4 stalks lemongrass -washed and the fat end crushed and bruised (I just bash it with the rolling pin)

    Instructions

    • Divide your ingredients between the glasses.
    • As the berries start to soften, prod them with the bruised end of the  lemongrass stalk. This realises the lovely flavours of both the berries and the lemongrass.
    • Add more ice if required and serve immediately.

    Notes

    No lemon grass?

    You could substitute with quarters of lime.

    Recycle

    Waste not! Recycle the lemon grass by folding it up and placing in a plunger and cover with boiling water to make lemongrass tea.

    Cocktail

    Add a shot of vodka for a refreshing, sugar-free summer cocktail.
     

    Love your feedback on this refreshing little number! Post a comment. 

    Pine Lime Splice

    | Drinks & Smoothies

    Following on from my ‘Coconut Water‘ post, I thought I’d share one of my favourite summer smoothie combos – my Pine Lime Spice is simply delicious and a whole lot more medicinal than you’d think. I love the taste of coconut water though I know a few people who just don’t. So if you want to benefit from the impressive mineral profile and hydration from coconut water – without the taste, then try it in this delicious rehydration drink (or mixer).

    Health benefits

    The pineapple is very anti-inflammatory, supports digestion and reduces mucous production (this is a great drink if you have a cold, especially with the mint and ginger added). It is also a very rich source of Vitamin C along with the lime.  The coconut water, I’ve written about here.  Most of all, it is refreshing and  delicious!

    Pine lime splice
    Print Recipe
    4.5 from 2 votes

    Pine Lime Splice

    This Pine Lime Splice is one delicious, healing drink. It's so versatile so check out my variations to discover lots of ways to enjoy it. 
    Prep Time5 mins
    Total Time5 mins
    Course: Drinks
    Servings: 4

    Ingredients

    • 350 ml coconut water (approx.)
    • 1 cup ice
    • 4-5 cm pineapple -diced and cored
    • ½ lime/s -juice
    • 1 tsp vanilla -powder, extract or essence
    • 3 sprigs fresh mint leaves -optional but delicious

    Instructions

    • Throw it all into powerful blender or food processor and process at the highest speed until smooth and creamy.
    • Serve immediately.

    Store

    • Leftovers can be frozen into little cups or ice-block moulds for a fast, healthy snack another day.

    Notes

    Make it minty

    Add a few sprigs of fresh mint it's super delicious.
     

    More anti-inflammatory

    Add a little ginger and/or turmeric.

    Coconut-free

    Replace the coconut water with a nut milk.

    Ice blocks

    Freeze it into ice block moulds for a refreshing, healthy, frozen treat. Even add cubes of pineapple into the mould for a bit of texture.

    A tropical cocktail

    Add a shot of vodka for a tropical inspired cocktail.
     

    How do you like this tropical delight? Love to hear what you think?