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Peppermint Lime Iced Tea

January 11, 2021 | Drinks & Smoothies, Members only

This refreshing Peppermint Lime Iced Tea was created by my 12 year old son. It’s quick and easy to make and the perfect drink for a hot day. If you want to make it ahead, assemble it and add the ice at the last minute. This is a great standard recipe for any iced tea,…

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Healthy Hot Chocolate

June 28, 2017 | Drinks & Smoothies

My approach to raising my kids to have a healthy, balanced relationship with food is firmly centred around education, enjoyment and finding the middle ground. When they were little I was very strict, controlling everything that passed their little lips. I just wanted what was best for them (in those early formative years) and to be honest I wouldn’t change a thing.

However, as they grew older and more autonomous, I realised I needed to loosened my control a little. I found they sought to try all kinds of foods including those I wouldn’t ordinarily buy (at playdates and parties mostly). I noticed, the more resistance I showed to them trying ‘junk’, the more they wanted it. After all I’d raised them to be adventurous eaters who just love food – and love food they do.

So once I could no longer control everything they ate, I took a big step back, focussing on feeding them as much good, wholesome food when I was in charge (99% of the time) and let them make their own decisions when they were socialising. They have often made not so great decisions and felt worse for wear after doing so, but I believe that’s how they learn to distinguish what feels good and what doesn’t. As they grow older, I can see they are very in-tune with their bodies and how food makes them feel because I’ve encouraged them over the years to recognise and name those feelings. This is an important skill that even adults sometimes struggle with.

Anyhow, back to the purpose of this post – hot chocolate. On one of their first school camps, my kids got to try Milo for the first time. They were impressed, though they also admitted to finding it very ‘rich’ (the word they use for anything that doesn’t sit right other tummy – generally very sweet stuff).

We live in a hot climate so cold drinks are much more appealing most of the year round (my version of an iced chocolate is a favourite and a great way to include avocado). However this winter, we’ve had a few cold days and my kids have taken it upon themselves to invent their own ‘Healthy Hot Chocolate’. They love spices and really crave them in the cooler months – it’s like they instinctively know what their body needs to stay well over winter. You can alter the spices to suit your own taste (so if you don’t like ginger, don’t add it), but this is the a nice blend if I do say so myself.

Health benefits

A really great way to move towards a healthier diet is to take foods you or your kids enjoy and add things to make them healthier. So whilst a simple hot chocolate could be just cacao, sweetener and milk, adding spices results in a more medicinal drink.

These spices are all wonderfully supportive to both digestion and the respiratory tract, so are perfect for winter sickness:
Cinnamon – anti-oxidant, anti-inflammatory, anti-microbial, improves circulation, balances blood-sugar levels
Cardamon – anti-oxidant, anti-inflammatory, anti-microbial, improves circulation, calming and soothing to the gut
Ginger – improves circulation, anti-inflammatory especially to the gut, respiratory and muscular-skeletal systems
Turmeric – powerful anti-oxidant, anti-inflammatory, anti-microbial and supports liver function (and therefore, digestion)
Vanilla – anti-oxidant and anti-inflammatory

Healthy Hot chocolate - This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.

Print Recipe

4.86 from 14 votes

Healthy Hot Chocolate

This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.

Prep Time5 mins

Cook Time5 mins

Total Time10 mins

Course: Drinks

Servings:

Ingredients

2 tbsp cacao (unsweetened Dutch process or raw)
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp ground turmeric
¼ tsp ground cardamom
¼ tsp vanilla -powder, extract or essence
1 tsp rice malt syrup, honey or maple syrup *to taste (or coconut sugar or rapadura)
4-500 ml milk -of your choice (cow, coconut, nut milk)

Instructions

Mix the cacao and spices together into a mug or cup.
Mix to combined then divide between the two cups.
Add the sweetener to each cup (if required).
Heat the milk of your choice (I generally use the frother on my coffee machine).
Add a little hot milk to each cup and mix to dissolve the cacao, spices and sweetener. Top with the rest of the milk and enjoy immediately.
* Try to reduce the amount of sweetener you use over time. My kids have got to the point that they don't actually need any sweeter at all any more, they love it just as much without.

6 Vegetables to Hide in a Smoothie (including recipes)

May 3, 2017 | Drinks & Smoothies

No matter what I’m cooking, I’m always thinking in terms of how I can inject more nourishment, especially when feeding my kids. Because children are growing so rapidly, they have a much greater nutritional requirements, yet a smaller capacity to be nourished (smaller stomachs). So my motto when working to improve the health of kids is to make ‘every mouthful count’ nutritionally.

One tip I always offer parents of finicky eaters is to work with what they like – so if they like say noodle soup, think of adding some vegetables to it next time you make it. Now I know a lot of kids like smoothies and adding fruit is great, but I’d encourage you to also consider the addition of some vegetables for a real nutrient boost. So today I’m sharing my 6 favourite veggies that disappear in a smoothie.

When adding vegetables, start with a small amount and increase the quantity over time. If you happen to overdo it and the kids don’t like the taste of the smoothie, you can always add more fruit, re-blend (and freeze any leftover smoothie into ice blocks/ popsicle moulds).

Whilst I am a huge fan of ‘boosting’ nutrition, I’m not a fan of always having to ‘hide’ vegetables for fussy eaters (in the long term at least) and you can read my views on hiding food and tips for veggie fussy kids here. Having said that, I do generally choose to ‘boost’ my kids smoothies with veggies they generally don’t enjoy eating in their whole form, just to increase their nutritional variety. I figure if they can’t taste it, why not add it?

My kids now know that vegetables belong in smoothies, so when they make their own, they generally add at least one. My 8yr old son who loves to experiment in the kitchen recently added rocket leaves to a blueberry smoothie he made for the family for breakfast – lets just say rocket is not on the following list of veggies to add to a smoothie!!

So here we are – 6 vegetables that disappear in a smoothie…

1. Avocado

Okay, technically a fruit, but seeing as it doesn’t add any sweetness, I’m adding it to my list of nutrient boosters.

Why? Avocado is a rich source of mono-unsaturated fatty acids and one extremely nutrient dense fruit containing a wide variety of vitamins, minerals and antioxidants. It really helps a smoothie to be more sustaining and its potassium content makes is great to add to a smoothie before kids sport.

How? Avocado adds a lovely creamy, mousse like texture to smoothies so add it to your favourite combo. It is a secret ingredient in my Fruit Whip and Chocolate Breakfast Smoothie recipes.

2. Cauliflower

Raw cauliflower is pretty much undetectable in a smoothie. You will just need a good, high powered blender to process it smooth though.

Why? Cauliflower contains a rich supply of health-promoting phytochemicals, especially protective antioxidants and anti-inflammatory compounds. It supports digestion and liver detoxification and is a rich source of vitamin C.

How? Break it up into florets, wash and keep in a container to add to your morning smoothie. Because it is white it won’t effect the colour of the smoothie which is a real bonus. Start with one floret and build up to more if you like. Here’s a recipe for my Strawberry Shortcake Smoothie.

3. Zucchini (courgette)

Zucchini is one of my kids least favourite vegetables, especially cooked. But adding it raw into their smoothie, they are none the wiser.

Why? Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium and vitamin C.

How? Zucchini is very tasteless and also doesn’t effect the colour of a smoothie much so is perfect to add a fibre and nutrient boost to your favourite smoothie. I add about the size of a quarter cup of zucchini to most smoothies.

4. Baby Spinach

Baby spinach is also rather tasteless but it does turn smoothies green. So for kids that aren’t keen on ‘green’ – it’s best to blend it with a chocolate smoothie so the colour is disguised.

Why? Spinach is host to a huge variety of vitamins, minerals, fibre and protective plant compounds. It’s just good!

How? As long as the colour isn’t a problem, add a handful to any smoothie. It is lovely in this Tropical Smoothie (which also contains avocado) and I love to add it to my Pine-Lime Splice (often with a handful of mint, it’s so good).

5. Sweet potato

Sweet potato can be added to smoothies either raw or cooked. For raw sweet potato you’ll need a powerful blender to ensure it is able to be processed smooth

Why? Sweet potato is a fibre and beta carotene rich veggie. It is host to good amounts of vitamin C, B vitamins and essential minerals.

How? Add a small piece of raw sweet potato or left over cooked sweet potato to any smoothie. I love raw sweet potato combined with orange and ginger.

6. Beetroot

Raw beetroot in a smoothie needs to be peeled and you also need a powerful blender to ensure it is able to be processed smooth.

Why? 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).

How? Depending on the size of your beet, you will only need to include a small amount of beetroot. I love it with berries and chocolate so this Coco-beet Berry Smoothie is a delish combo that my whole family loves.

Well that’s it for my favourite vegetables to add to a smoothie. What are your favourites and are there any I missed? Post your comments and questions below.

Coco-Beet Berry Smoothie

November 11, 2015 | 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.

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:

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.

Immune Supportive Chai Tea Latte

May 13, 2015 | Drinks & Smoothies

I think it’s wonderful how food memories are formed – I have many but one of my most vivid is for Chai Tea Latte (the fancy ‘cafe’ name) given to India’s national beverage – Masala Chai, or just Chai.

My husband and I spent over 6 months living in our most favourite country (besides Australia of course) and definitely sampled our fair share of Chai. Almost every town we visited claimed ‘the best chai in India’ – though some of the best we had were from the chai wallah pacing the length of the trains (at all hours) with an urn on his head crying ‘chaiiiiyyyy, chaiiiyyyy….’ over and over. It was almost always sold in a small terracotta cup which when done, you threw out of the train window or smashed on the pathway (not a takeaway or foam cup in sight).

Like coffee, there was good and the not so good. Some chai brews were SO sweet that my husband called them ‘hot soft drink’.

The origins of Chai tea is steeped in Indian history and the ancient medicinal philosophy of Ayurveda. So traditionally, each family would have their own recipe based on the constitutions of family members. The blend of spices contains medicinal and healing properties such as relaxing the digestive tract, elevating the metabolism, and increasing waste and toxin excretion.

So on my stove top, far removed from the most fascinating and diverse country I have ever visited, I thought I’d introduce you to my recipe for a delicious, healing chai – and one of my most favourite hot drinks. This is a far cry from a chai tea bag or the flavoured syrups used in coffee shops in Australia – way more delicious and actually healing. It is also something my kids really love and something I believe helps to keep us well through winter.

Why is it healthy?

The spices are all wonderfully supportive to digestion and the respiratory tract so perfect for winter sickness:
Cloves – anti-oxidant, anti-inflammatory, anti-parasitic, calming and soothing to the gut and lungs
Cinnamon – anti-oxidant, anti-inflammatory, anti-microbial, improves circulation, balances blood-sugar levels
Cardamon – anti-oxidant, anti-inflammatory, anti-microbial, improves circulation, calming and soothing to the gut
Ginger – improves circulation, anti-inflammatory especially to the gut, respiratory and muscular-skeletal systems
Turmeric – powerful anti-oxidant, anti-inflammatory, anti-microbial and supports liver function (and, therefore, digestion)
Coconut oil – anti-microbial and offers immune support. It also helps to support the assimilation of the fat-soluble nutrients in the spices.
Vanilla – anti-oxidant and anti-inflammatory

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

Print Recipe

5 from 6 votes

Immune Supportive Chai Tea Latte

I love Chai Tea and nothing compares to 'real' fresh brewed chai. This immune supportive recipe is easy to make and super delicious.

Prep Time5 mins

Cook Time5 mins

Total Time10 mins

Course: Drinks

Servings:

Ingredients

250 ml milk (1 cup) of your choice (half milk half coconut water is yum too)
2 clove/s
½ cinnamon quill
3 cardamom pods -bruised by pressing with a knife or fork handle
2 slices ginger root
1 tea bag -fair-trade black, white or green tea or rooibos tea for caffeine-free*
¼ tsp ground turmeric (or a slice of fresh root if you have it, optional but strongly recommended
1 tsp coconut oil - or ghee (optional)
½ tsp vanilla - powder, extract or essence (optional)
1 tsp rice malt syrup or honey - to taste
*Rooibos tea is available from the tea aisle of supermarkets or health food stores. It is what I chose mostly (I'm a bit caffeine sensitive), always my choice for my kids.

Instructions

In a small pot, place your milk, cloves, cinnamon stick, cardamom pods and ginger and bring to a very low simmer for 5 minutes. If you are using the fresh root of turmeric, add this now too.
Add the tea bag and continue to simmer very gently for a few more minutes.
I just use a spoon to hold the solids aside as I pour the delicious liquid into a cup to enjoy.
Sweeten to taste and mix in the optional turmeric powder, coconut oil, ghee and vanilla powder.

Notes

Dairy-free and vegan

Substitute the milk for either almond milk (home made is best, otherwise choose a vegetable oil and sugar-free brand). You could also use a mix of almond milk and coconut milk for a creamier chai.

Fructose-friendly

Sweeten with rice malt syrup.

Coconut-free

Replace the coconut oil with ghee or just leave it out.

How do you like my real chai? Post a comment or rate this recipe.

Healthy Mango Lassi

February 25, 2015 | Drinks & Smoothies

Everywhere you look in SE Queensland, beautiful mango trees are dripping with fruit. Even if you don’t have a neighbourhood tree, they should be pretty cheap in stores right now across Australia. So I thought I would share my favourite way to make the most of this sweet summer fruit.

BK (before kids), I spent 8 months in beautiful India and as such, developed quite a taste for the local cuisine. I travelled through a good part of this huge country, and each region claimed ‘the best’ lassi on the continent (and I may have tried them all). So since being back in Australia, I have experimented with many different versions of this classic including infusing a few medicinal herbs in the mix – food as medicine and making every mouthful count, right! This is the result – not the super sweet traditional lassi because I haven’t added any other sweetener – but mango is plenty sweet enough I think.

Health benefits

Mango is a nutrient and fibre rich fruit, and I’ve read, the most consumed fruit worldwide.
Natural, full-fat yoghurt is a great source of protein and beneficial gut flora to support digestive and immune health.
Turmeric is one powerful herb – it’s a wonderful antioxidant, anti-inflammatory and a medicinal herb that benefits so many common health conditions (based on my clinical experience); so I just love to include it in our diet wherever possible. Much of the current research on turmeric is focussed on its potential to prevent dementia and various cancers.
Cardamom is also a potent antioxidant and anti-inflammatory herb. It is very calming and healing to the digestive system and supports immune function. It has a very distinctive, almost floral taste that you’ll either love or hate – personally, it is one of my most favourite flavours ever. Nostalgically Indian.

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

Print Recipe

4.82 from 11 votes

Healthy Mango Lassi

My take on a traditional Indian Lassi, this Healthy Mango Lassi is both nourishing and delicious. Check out the variations to make it into a chia pudding or ice-blocks.

Prep Time5 mins

Total Time5 mins

Course: Drinks

Cuisine: Indian

Servings:

Ingredients

2 mango/s -peeled and flesh removed (see note below for using frozen mango)
250 g full-fat natural yoghurt (1 cup)
½ tsp ground turmeric
½ tsp ground cardamom
1 cup ice
1 tbsp rose water (optional)

Instructions

In a powerful blender or food processor, puree the mango, yoghurt and spices until smooth.
Add the ice and puree again until it is crushed.
Serve immediately. You can also freeze into popsicle moulds for a delicious ice-block.

Note

You can sub the mango with frozen mango cheeks and omit the ice but also add ½ cup of water.

Serve

With chopped cashews or pistachios.

Store

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

Notes

Dairy-free and vegan

Sub the yoghurt for coconut yoghurt or cashew nut cream.

Chia pudding

Add ¼ cup of chia and allow to soak to make this into a delicious chia Indian style pudding.

It's not mango season

Replace the mango with 2 cups of fresh strawberries.

Ice-block

This is divine frozen into ice-block moulds for an icy treat.

I'd love to hear how you like my version of a lassi. It's my favourite way to eat mango and I look forward to it come easy mango season.

Tropical Smoothie

October 23, 2014 | 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.

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:

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

January 6, 2014 | 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.

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:

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

December 3, 2013 | 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!

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:

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?

Immune Tea – a Simple Remedy to Prevent and Treat Colds and Flu

July 25, 2013 | Drinks & Smoothies

There’s something soothing about a warm cup of tea when you’re feeling run down. But not any old tea will do. With people dropping left right and centre at the moment with colds, flu, and all manner of dreaded bugs, I thought I’d share this immune supportive tea recipe – a remedy I rely on to keep myself and my family well.

I also use this remedy to treat a respiratory infection. It really helps relieve symptoms and shorten the duration and severity of the infection. This immune tea is my take on the infamous hot lemon and honey drink my mum used to make me as a child, only packing much more of a medicinal punch.

Health benefits

The turmeric is anti-inflammatory, antibacterial and antiviral. This, combined with the anti-inflammatory effects of ginger, means that both are wonderful for treating the congestion associated with respiratory infections.
Honey has been used for centuries to reduce inflammation, promote healing and reduce infection. But not all honey is created equal. Processed honey has no medicinal qualities. Real, raw honey possesses these properties, with some types of honey more potent than others. Manuka honey is a type of honey which is potently antibiotic and is receiving much attention in the medical community for its medicinal qualities. It or another raw medicinal honey would be your best choice here.
Lemon obviously donates a little hit of vitamin C. But it is the zest that impresses the most. Lemon zest is very nutrient dense, an amazing antioxidant and is very anti-bacterial too. It is also very good for stimulating digestion and breaking down mucous. Where ever a recipe calls for lemon juice, always incorporate the zest too.

So now for my immune tea…

Print Recipe

4.75 from 27 votes

Immune Tea

My Immune Tea is a wonderful remedy for supporting the immune system when it is run down. Sip this tea to help you on the mend.

Prep Time5 mins

Total Time5 mins

Course: Drinks

Servings:

Ingredients

500 ml boiling hot water (2 cups)
1 organic ginger tea bag (or a 1 cm slice of fresh ginger root, diced or grated)
¼ tsp ground turmeric (or a 1 cm fresh piece of root, diced or grated)
1 tbsp manuka or raw honey -more or less to taste
1 lemon/s -juice and zest

Instructions

Pour the boiling water over the ginger, turmeric, and optional coconut oil.
Let it sit for a few minutes before adding the zest and juice.
Add the honey then simply sip yourself well.

Notes

Supercharge it

Simmering the ginger and turmeric root in the water for 5-10 minutes will make a more potent brew.

Boost it

Add a tablespoon of extra virgin coconut oil to the tea.

Vegan

To make it vegan, replace the honey with maple syrup or rice malt syrup.

Do you have any homemade remedies you swear by to prevent or treat colds and flu? I'd love you to share by commenting below.

Coconut Berry Ice

May 23, 2013 | Drinks & Smoothies

Following on from my ‘Water‘ post yesterday, I thought I’d share the anti-oxidant loaded, coconut water smoothie I made myself for a nutritious, healthy, fast breakfast this morning. Between getting my kids fed and to running club by 7am, as well as organising a hundred other things in preparation for the day ahead- let’s just say I didn’t have the luxury of sitting down to breakfast. This is also a nourishing, healthy snack and I always make this for my kids prior to sports events or if they’ve had a very active day.

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 of coconut water – without the taste, then try it in a coconut berry smoothie. The berries give you an antioxidant boost of note and the LSA (or almond meal) adds protein and good fats to keep you full for longer.

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

Coco Berry Ice - This antioxidant loaded, rehydrating coconut berry smoothie makes a delicious breakfast or snack. Great to set you up for a really active day or for sporty kids.

Print Recipe

5 from 1 vote

Coconut Berry Ice

A quick easy super delicious hydrating start to the day.

Prep Time5 mins

Total Time5 mins

Course: Drinks

Servings:

Ingredients

350 ml coconut water
100 g berries (1 cup) fresh or frozen
1-2 tbsp LSA -or almond meal
1 tsp vanilla -powder, extract or essence

Optional extras

2 tbsp full-fat natural yoghurt
1 banana/s

Make a meal of it

2 tbsp homemade toasted muesli

Instructions

Throw it all into a blender or food processor and process at the highest speed until smooth.
If your berries are not frozen, add a little ice also.

Store

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

Notes

Dairy-free and vegan

Replace the yoghurt with coconut yoghurt.

Nut-free

Use ground linseed or chia seeds instead.

Coconut-free

Replace the coconut water with nut milk.

Gluten-free

Omit the muesli or use a gluten-free muesli.

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.