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Smoothie

Peanut Butter Smoothie

| Drinks & Smoothies, Members only

My family love this quick and simple Peanut Butter Smoothie. We don’t add extra sweetener, but if you’d like to you can (this may be necessary if your bananas aren’t ripe enough). A teaspoon or two of honey would suit this nicely if needed! This smoothie includes important minerals from the coconut water and good…

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Chocolate Banana Smoothie

| After School Snacks, Drinks & Smoothies, Members only

My son does a lot of sport, and a lot of growing…he’s like a weed. Whereas my daughter has had definite spurts over the years, Jesse just grows at a steady pace. He eats a lot in a day so I’ve always encouraged him to take care of his own snacks where possible. One of…

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Orange Pineapple Smoothie

| Drinks & Smoothies, Members only

This Orange Pineapple Smoothie is a citrusy and bright breakfast (or anytime) smoothie that’s delicious and nourishing. I know you’ll love this as much as I do…it just feels good. Health benefits The bioflavonoid bromelain in pineapple is a proteolytic enzyme (meaning it breaks down proteins). It is thought to boost immune function and has…

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Peach Ginger Coconut Smoothie

| Drinks & Smoothies, Members only

Late last year my niece got married in Brisbane and we had the most wonderful weekend with family celebrating. My hubby loves food as much as I do so if we’re eating out, he always researches the best places to eat. We figure if we’re spending money on eating out, it needs to be well…

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Strawberry Shortcake Protein Smoothie

| After School Snacks, Drinks & Smoothies

My 10 year old son is growing at a rate of knots. He has size 10 adult mens feet (we call him ‘the hobbit’ lol) and he’s a big, athletic kid. He’s mad for sport and at the moment, he is training sometimes twice a day (athletics and nippers season is in full swing for him). So feeding him nutritionally balanced meals and snacks is especially important for his day to day wellness and his ability to train often and hard.

When I’m creating a meal, I primarily focus on the macronutrients  – the balance I’m after is a complete source of protein, plant based carbohydrate (vegetables, fruit, whole grains) and good fats. I believe if they are coming from a variety of whole foods sources, the micronutrients take care of themselves.

Dietary variety really is key to good nutrition as it increases the range of micro-nutrients derived from food, therefore protecting against deficiencies developing. Carbohydrate I find pretty easy to include in meals and snacks, but ensuring a good variety of quality protein and fats, I find a little trickier. There are a few dietary supplements I just couldn’t live without and the 180 Nutrition Superfoods Protein Blend is one. Actually, it’s more food than supplement and it really has become an integral part of keeping myself and my family well. It’s one of the few, convenience foods I keep in my pantry at all times.

Why is protein SO important?

We all need protein to build new cells and repair tissue. It is especially critical for kids, pregnant women, athletes, those suffering chronic illness or injury, those with dietary restrictions and the elderly. Protein is used extensively by everybody, everyday. Protein is used to make digestive enzymes, to repair the digestive tract, to make antibodies to fight infection, to grow skin, hair, nails, to make blood cells, for strong bones, to build muscle, to make hormones, to stabilise our blood sugar….I could go on forever really.

We cannot store protein, so it’s safe to say, that in order to replace, rebuild and repair, we need to consume protein very regularly.

Protein deficiency is common

In my experience, insufficient dietary protein is surprisingly common, especially amongst fussy kids, pregnant women, athletes, those with food intolerance and the elderly. The one thing that a swing towards processed foods has done, is dramatically reduced the amount of protein many people consume. You see most processed, convenience foods are generally a combination of fat and carbohydrate (breads, breakfast cereals, crackers, muesli bars, pasta and noodles). Anything with a shelf life is generally protein deficient.

It’s a bit of a vicious circle because people who are lacking protein also often reject eating it, craving high energy foods like refined, simple carbohydrate. They may also have also have a poor appetite for ‘meals’ and often just want to snack throughout the day. Poor variety is also another issue, where they may eat protein, but only from one source e.g.; dairy is common. To make matters worse, I’ve also found those deficient in protein are often also deficient in a number of key micronutrients (vitamins and mineral) found in good amounts in, you guessed it, protein rich foods. These micronutrients not only support their health, but help to build a robust appetite for other good foods (like veggies).

Protein supplementation

First and foremost I advocate eating a good variety of whole foods – there is no substitute for having a solid diet. However, just as medicine is required occasionally for illness, supplementation is often critical, especially in times of increased need.

I find having a good quality, whole foods based protein supplement is so handy for those days that go pear-shaped and a sustaining, nutritionally balanced meal or snack is required quickly. In the case of my son who needs a high-protein, but not too heavy meal on the days he has 5am training, a smoothie including 180 Nutrition Superfood Protein Blend is a lifesaver. Other times he might have a smoothie is before an afternoon training session or to re-fuel after training (this is really important for his muscle recovery and his ability to back up training sessions).

Protein powders are NOT created equal

Navigating the many types of protein powders available is tricky business. Many brands are derived from feed-lot, grain-fed cows (also often fed GMO’s), highly processed soy proteins and contain franken-sugars, fructose, maltodextrin starches (aggravate blood sugars and the GIT), additives and more yuk ingredients.

Most also contain absolutely no plant fibre, good fats or micronutrients (vitamins and mineral) so nutritionally they are incomplete and not at all reflective of a well rounded, whole food meal. Thankfully, there are a select few which offer balanced nutrition and do what we need them to do – provide a sustaining, nutritious supplement, and here’s the clincher, that actually tastes good. It’s just got to taste good right?

My preferred choice –180 Nutrition Superfood Protein Blend

I have decided to partner with 180 Nutrition as a product that ticks all of my ‘tough to tick’ boxes. I love that they have vegan AND grass fed whey protein options (to suit everybody) and that they couple their proteins with nourishing whole food to make it nutritionally complete (so much more than just straight-up protein). I’m a fan of their ethos in general and they’re an Aussie company that I know and trust.

Their Superfoods Protein Blends are a simple, balanced blend of clean, Grass-Fed Whey Protein Isolate (or Pea Protein Isolate in there vegan range), Flaxseed, Almonds, Sunflower Kernels, Shredded Coconut, Coconut Flour, Cocoa (Chocolate flavour only), Chia Seeds, Sesame Seeds, Psyllium Husks, Stevia. So this protein powder contains loads of essential minerals and B vitamins from plant sources for stable energy and mood, healthy fats and plant based fibre. It’s also super low in sugar (and fructose-friendly) so it will keep you full for longer, without a blood sugar crisis.

You get to try 180 Nutrition Superfood Protein Blend for FREE

I love to try before I buy and I’m thrilled to offer you this special opportunity. Click HERE to receive:

  • 4 x Free Serves of the 180 Superfood Protein Blends (2 serves of each flavour – Coconut & Chocolate) -so that’s 2 x 80g packs as pictured above.
  • All we ask is you cover a small shipping and handling fee.
  • This is a limited offer until we run out of samples! So be sure to get your free samples today!
  • Offer is for Australian residents only.

Click HERE to try them out for yourselves. 180 Nutrition is such a great thing to have in your pantry for those days you need a fast, good quality meal or a sustaining snack.

This Strawberry Shortcake Protein Smoothie includes a sneaky serve of vegetables in a delicious and nutritious strawberry smoothie.

Print Recipe
5 from 3 votes

Strawberry Shortcake Protein Smoothie

180 Nutrition Superfoods Protein Blend can be mixed into any smoothie you like really. This is a delicious, super simple recipe that we often have for breakfast or for an after school, pre-sport snack (I pop it in a thermos to keep it nice and cold)…
Prep Time10 mins
Total Time10 mins
Course: Breakfast, Snack
Servings: 2
Author: Georgia Harding

Ingredients

Shortcake

Syrup

  • 4-5 fresh strawberries
  • 1-2 tbsp rice malt syrup or maple syrup

Smoothie

  • 1½ cups frozen strawberries
  • 2 florets cauliflower -raw and roughly chopped
  • 60 ml coconut water (¼ cup)
  • 1 cup full-fat natural or coconut yoghurt
  • 1 x 40 g 180 Nutrition Superfood Protein Blend (coconut flavour)
  • 1 tsp vanilla -powder, extract or essence
  • 2 fresh strawberries -sliced into flat edged quarters (for garnish)

Instructions

Shortcake

  • On a tray line with baking paper place the almonds and drizzle with the syrup. Toss to coat. Sprinkle over the protein powder and toss to coat the nuts.
  • Place under a low grill to toast for 5 minutes (watching carefully so they don't burn).
  • You can always do a big batch of the nuts for a fabulous, protein rich snack (store in an airtight jar in the fridge but be careful - they are soooo moorish).

Syrup

  • In a high powered blender place the strawberries and the syrup. Blend for 10 seconds to make a syrup and pour into the serving glasses. Thermomix speed 8, 10 seconds.

Smoothie

  • Without washing the blender, add the frozen strawberries, cauliflower, coconut water, yoghurt and vanilla. Blend well until smooth and creamy. Thermomix speed 9, 30 secs.
  • Tilt the serving glass so the syrup coats the sides. Place the cut strawberries on the sides of the glass and carefully pour in the creamy smoothie touching the sides three times to create the streaky finish.

Serve

  • With the roughly chopped nuts piled on top.

Store

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

Notes

Shortcut

If you aren't bothered about how it looks, just add all of the ingredients for both the syrup and smoothie into the blender at once.

Vegan

Choose the vegan protein blend and coconut yoghurt.

Make ice-blocks

My kids love this blend frozen into ice-blocks. These are super convenient for a nutritious snack on the go.
 

Enjoy (I know you will :)). Post your comments and any questions in the comments below.

6 Vegetables to Hide in a Smoothie (including recipes)

| 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

| 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.

Healthy Mango Lassi

| 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.

Healthy Mango lassi
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: 2

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

| 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?

 

 

Chocolate Breakfast Smoothie (that will really get you up and on the go)

| After School Snacks, Breakfast, Drinks & Smoothies

This Chocolate Breakfast Smoothie is a high fibre, protein rich, sustaining start to the day. It takes minutes to make so there is no reason at all to buy the heavily processed, nutritionally void varieties of breakfast drinks I have written about here.

If the convenience of a boxed drink is necessary, why not serve it in a sipper cup with a stainless steel straw. Same same but actually good for you!

Health benefits

Avocado is a fibre rich source of potassium and healthy monounsaturated fat (amongst many other things). It’s anti-inflammatory and supports heart, brain, and eye health. The nuts and seeds contribute more fibre, protein, and good fats. The cacao is a source of health-giving antioxidants. The natural yogurt is important for digestive health and a good quality cow’s milk contributes protein and many important fat-soluble vitamins and minerals. For more about the health benefits and best choices in yoghurt click here.

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

Heathy Chocolate breakfast smoothie - Chocolate Breakfast Smoothie (that will really get you up & on the go) - you won't find a more nutritious smoothie recipe. High protein, sugar free.
Print Recipe
4.59 from 12 votes

Chocolate Breakfast Smoothie (that will really get you up and on the go)

A quick, easy to make and super nutritious Chocolate breakfast (or anytime) drink.
Prep Time5 mins
Total Time5 mins
Servings: 2

Ingredients

  • 30 g cacao unsweetened Dutch process or raw (2 tbsp)
  • ½ avocado/s -flesh scooped out
  • 250 ml milk (1 cup) of your choice
  • 60 g full-fat natural yoghurt (¼ cup)
  • 2 tbsp LSA (or almond or hazelnut meal)
  • 60 g rice malt syrup or maple syrup -more or less to taste (3 tbsp)

Instructions

  • Simply place all of the ingredients in a powerful blender and blend until smooth and creamy.
  • Serve over ice (or blend trhough with ice if you prefer). Can't be more simple than that!

Store

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

Notes

Low-fructose

Sweeten with rice malt syrup.

Nut -free

Replace the ground nuts with ground flax (linseed).

Dairy-free and vegan

Replace the milk with a sugar-free nut milk, rice milk, coconut milk or coconut water. Replace the yoghurt with coconut yoghurt.

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.

Increase the fibre

Add 2 tablespoons of oatmeal, rolled quinoa or soaked chia seeds (for gluten free).

Different flavour

Replace the cacao with the flavour you want. Banana, strawberry...the limit is your imagination.
 

Is this a winner in your home?  Let me know by posting a comment.

Coconut Berry Ice

| 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: 2

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

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.

I'd love to hear how you enjoy this refreshing smoothie. Post a comment or question below.