smoothies

peach chia breakfast shake

23rd July 2015

4V7A6765_1980x1297

Peaches left to ripen on the tree is a kind of sweet bliss, with their golden flesh and rose-like scent…..

4V7A6316_1980x1297 4V7A6304_1980x1297 4V7A6388_1980x1297

Remember these little guys? and this one below, thinking I have something for him!  Which I always do.

4V7A6730_1980x1297

peach chia breakfast shake

Serves 4 medium/3 large glasses

Recipe slightly adapted from ‘At Home in the Wholefood Kitchen’.

For best results, it is essential to use home-made almond milk and the freshest, ripest local peaches. This shake is very smooth, creamy and subtly sweet, with the delicious flavour of the peaches and a delicate hint of coconut.  The chia seeds give it a luscious consistency.

This shake can be transformed into a delicious peach-flavoured chia pudding. Increase the chia seeds to ¼ cup, serve with sliced peaches on top and a sprinkling of her toasted maple-coconut flakes – you will need to buy the book for that recipe.

ingredients 

1 Tbsp chia seeds

2 cups homemade almond milk – divided

560 grams/3 – 4 large, very ripe peaches, pitted and quartered

1 Tbsp coconut butter/oil/coconut manna

1 tsp vanilla essence

tsp cinnamon powder

1 Tbsp honey

preparation 

1.  Place the chia seeds in a bowl and cover with ½ cup almond milk – set aside to soak for 20 minutes, stirring every 5 minutes, so that the seeds are evenly distributed and covered.

2. Wash the peaches, and remove any bruised or spoiled spots. Cut them in half, remove the stone, and cut in half again.

3.  Place the pieces in a blender with the remaining almond milk, coconut butter, vanilla essence, cinnamon powder and honey – blend on high for 1 minute, or until completely smooth.

4.  Add the chia mixture and blend for a few seconds, until just combined.  Enjoy as is, or place in the refrigerator to thicken and chill for 1 hour.

4V7A6734_1980x1297

Goodness shared by Stacey

strawberry raspberry goji smoothie

18th June 2015

4V7A5626_1980x1297

One of many favourite flowers is the poppy.  Each year, I haphazardly throw seeds around the garden, they flower, and then I collect the dried pods and replanted them.

And now, every morning, I come out and find all sorts of colourful poppies surprising me in the garden.  The petals are soft, delicate and dancing about full of happiness.  There is something in seeing the gentle gracefulness of the poppy that softens the heart in its presence.

4V7A5570_1980x1297 4V7A5634_1980x1297 4V7A5633_1980x1297 4V7A5640_1980x1297 4V7A5624_1980x1297

strawberry raspberry goji smoothie

Serves 6 small/3 medium glasses

For the best results in making smoothies, use your own homemade nut milk.  Nutritionally, it is higher in quality and the taste is incomparable.  Use very ripe strawberries that are in season – the maceration process really makes a difference to bring out the luscious flavour in the berries.  You could easily use fresh coconut milk instead of the almond milk,  grind ½ cup of the white flesh with the juice for a real coconut flavour.  The addition of goji berries provides an extra boost of antioxidants, trace mineral, amino acids, Vitamin C and beta-carotene. Combined with the red berries, it is a power-house, nutrient-rich smoothie.

ingredients 

450g very ripe strawberries

2 Tbsp goji berries

½ cup raspberries

3 Tbsp maple syrup

2 tsp lemon juice

1½ cups homemade almond or nut milk of choice

2 Medjool dates

pre-soak 

1.  Top the strawberries and cut into quarters, place in a bowl with the raspberries, drizzle with maple syrup and a squeeze of lemon – allow to sit and macerate for at least 1 hour, or preferably overnight.  (For a very cold smoothie place the berries in the freezer for an hour after it has macerated.)

2.  Soak the goji berries in water until soft – 15 minutes.

preparation

3.  Place the berries and their juices into a blender and puree for a few seconds until smooth.  Pour the puree into a jug and set aside.

4.  Rinse out the blender and place the nut milk and dates – blend until smooth and frothy.

5.  To serve, fill a little more than half of the glass with the strawberry puree, then add the frothy nut milk on top.  For a decorative swirl, stir the puree with the nut milk, so that it creates a swirling design.  Use a toothpick on top to create a finer decoration.  Decorate with fresh mint and a spoon of heart-shaped strawberry pieces on top of each glass.

4V7A5575_1980x1297

Goodness shared from Stacey

rich & creamy chocolate nut shake

22nd February 2015

4V7A2227_1980x1297

right knowledge + right action = good result

4V7A21014V7A2102 4V7A2103

~plus I got to spend the afternoon doing silly stuff~

4V7A2225_1980x1297

rich & creamy chocolate nut shake

Serves 2 

The frozen banana makes this shake rich and creamy.  If you don’t like the taste of banana, half an avocado will work just as well.  The protein from the almond butter leaves you feeling satisfied and full. The maca powder is rich in mineral content and a natural hormone balancer for both men and women. Raw cacao is full of healthy antioxidants.  

If you would like a little chocolate chip crunch in your shake add 2 tablespoons of raw cacao nibs at the end and blitz for 5 – 10 seconds.

ingredients

1 medium frozen banana

2 Tbsp raw cacao or cocoa powder

2 Tbsp almond butter (or any unsalted nut butter)

1 Tbsp maca powder

1 Tbsp maple syrup (or 2 fresh dates)

1 cup almond milk

tiny pinch of Himalayan salt

preparation

1.  Place the banana, cacao powder, almond butter, maca powder, maple syrup, almond milk and a pinch of salt in the blender – mix on high speed until you have a smooth consistency.

2.  Pour into 2 glasses, sprinkle with cacao powder and enjoy.

4V7A2232_1980x1297

 Goodness shared by Stacey

creamy oat cinnamon banana smoothie

11th January 2015

4V7A1362_1_1980x1297

My son had dental work done the other day and found it difficult to eat anything solid. This is where this smoothie came in, inspired by Donna’s breakfast oat smoothie.  Creamy, filling and wonderfully nutritious for a liquid meal.

Oats are a wonderful source of protein, high in folate, vitamin E, iron, magnesium and zinc.  They are also known for their cleansing properties.  The soaking of the rolled oats increases their digestibility, enabling the nutrients to be better absorbed by your body and creating a creamier consistency.  The nut butter boosts the protein in the smoothie…great for two growing hungry, happy teenagers.

4V7A0328_1980x12974V7A0324_1980x12974V7A0363_1980x12974V7A0330_1980x1297

creamy oat cinnamon banana smoothie

Makes 2 large glasses

ingredients 

cup whole oat groats  (If you don’t want to wait to soak the oats you can use quick-cooking oats)

2 cups almond milk

2 Medjool dates

1 small apple, cored

2 medium frozen bananas

1 Tbsp ground flaxseeds

2 Tbsp almond butter

1 tsp vanilla essence

cinnamon powder, sprinkling on top

pre-soak 

1.  Soak the oats in a drop of fresh lemon juice and cover with filtered water for 1 hour or preferably overnight.

preparation

2.  In a high-speed blender, add the oats, almond milk, dates, apple, bananas, ground flaxseeds, almond butter and vanilla essence – blend on high until you have a creamy consistency – 1 minute.

3.  Pour into glasses, sprinkle liberally with cinnamon powder.

4V7A1353_1980x1297

resources :

Soaked Oatmeal Recipe

https://www.greenthickies.com/benefits-of-oats/

Goodness shared by Stacey

breakfast oat smoothie

14th October 2013

Image

Image

Warmer weather calls out for all things cool, clean and crisp.

Unfortunately, crispness also applies to my garden due to a lack of rain and unseasonal very hot, dry weather.  Unlike Stacey’s green, lush vegetable garden in Portugal, ours is a work in progress.

Image

Image

At least someone is enjoying its current state…….

For breakfast in this type of weather, instead of my regular oats, I have been experimenting with ‘oat smoothies’. I find the addition of oats, apart from all their goodness, provide longer sustenance than a regular smoothie.  Soaking the oats first aids digestion.  As soon as I get up, I place the oats in a bowl, cover with hot water, then leave to soak while I do other tasks that need to be done.  That way, they’ve soaked enough for when I am ready to make my smoothie.

breakfast oat smoothie

Choose your own variety of grain + fruit + nuts/seeds + milk. Whatever you choose, aim to include at least 1 ingredient from all 4 groups. Add sweetener of choice if prefer – I use cinnamon.

Serves 1 – 2

ingredients 

¼ cup soaked wholegrain oats/preferred grain (just cover oats with hot water & let sit for 10 minutes)

1 banana

½ cup soy milk/nut milk of choice

handful blueberries

handful raspberries

1 Tbsp chia gel*

a good sprinkling of ground flaxseed/sunflower seed mix

½ tsp cinnamon

preparation 

1.  Add all ingredients to a blender. Blend till thoroughly mixed. Serve immediately.

 *To make Chia Gel – In a sealed, glass jar, add 1 tbsp chia seeds & 8 tbsp water. Immediately shake well, then let rest for approx. 10 minutes. Shake jar every minute or so to prevent seeds clumping together. Store in the fridge. Add to smoothies, cereal, omelettes, etc.

Image

Goodness shared from Donna

blueberry bliss banana smoothie

21st August 2013

P1060689

The benefits of smoothies –

Wild About Greens by Nava Atlas -Thank you, Nicole

“The fibre in a green smoothie acts like a chimney sweeper.  Since smoothies still contain fibre from the fruits and vegetables, they have a cleansing effect on the bowel.

Sugar is absorbed slowly because of the built-in fibre.  Green smoothies allow you to enjoy the benefits of fruit without experiencing sugar spiking and the ensuing crash.  The fibre regulates the flow of sugar into the bloodstream as your body digests.”

blueberry bliss banana smoothie

Serves 4 medium glasses

It is very important to use only organic produce when making juices or smoothies.  They are both concentrated sources of produce, and you don’t want to add pesticides to the mix. 

ingredients 

2  frozen bananas

2 cups fresh blueberries (or a mix of berries – strawberries, raspberries etc)

1½ cups homemade nut milk

1 cup filtered water

a generous handful of greens (chard, kale or spinach)

2 – 4 Medjool dates, pitted (depending on your preferred sweetness)

1 Tbsp pureed dried coconut flesh (I use a brand called ‘Coconut Manna’, which I purchased in London, but you could replace it with freshly grated coconut or coconut oil)

preparation 

1.  Combine all the ingredients in a high-speed blender – process until smoothly pureed.

2.  Divide between 4 medium glasses and serve at once.

P1060697

Goodness shared from Stacey

green smoothie

27th February 2013

P1040994

What makes this green smoothie so good is the wide spectrum of amino acids, minerals, vitamins, antioxidants, chlorophyll, fibre and enzymes that will give your body the health, energy and strength it needs. The blending helps breaks down the cellular walls of the leafy greens, enabling our bodies to assimilate all these nutrients.

I try to not use the same leafy greens every day, rotating the greens daily or every few days.  Mixing up your leafy greens will ensure that you are rounding out all the different vitamins each green carries. Plus, each different leafy green contains small amounts of alkaloids, so when you switch them often, you are giving your body a chance to work on the different alkaloids equally.

P1050017

P1050041

P1050035

Rotate your leafy greens according to the family.

Crucifers:  kale, collard, arugula (rocket), cabbage, bok choy, radish greens, mustard greens, broccoli

Amaranth:  spinach, chard, beets

Asteraceae: dandelions, leaf lettuce, romaine lettuce

Apiaceae: parsley, cilantro, anise, celery, chervil, dill, fennel, parsnip

Poaceae: wheatgrass

P1050001

green smoothie

Serves 4 large glasses

This recipe originated from Anna.   When I lived in Israel, I would receive a call most mornings to say that my smoothie was ready and waiting for me. The green smoothie was a distant memory until I found the recipe tucked away giving it life again.  I believe it came from Donna, who on one of her trips to Israel, went around one morning to Anna’s kitchen to learn the secrets of the green smoothie and came back with this delicious recipe.  We have been enjoying the green smoothie in the afternoon, when the children get back from school, needing a pick-me-up.   

I use my Vitamix blender as it has a very powerful blade.  If using a normal blender, I would peel the lemon and apple.  There are so many recipes out there, and there are limitless possibilities.  This one is my favourite combinations.

ingredients 

1 large green apple, quartered and cored

2 large Medjool dates, pitted

2 Tbsp dried unsweetened cranberries

½ lemon, peel and all

1-inch chunk ginger, chopped

½ avocado and/or ½ banana

a handful of sunflower sprouts or mung beans sprout

small bunch of parsley

a generous mix of greens (spinach, kale, rocket, chard, lettuce or radish leaves, arugula,….)

1½ cups almond milk   or nut milk of your choice (nut milk in the carton is pasteurised to keep the shelf life long, so therefore it has little nutrients.  It is much better to make your own)

1 cup unsweetened apple juice

preparation 

1.  Place all the ingredients in the blender. The blender will be quite full.

2.  Blend until creamy and smooth.

3.  Pour into glasses and enjoy!

P1050065

Goodness shared from Stacey

recovery food

25th April 2010

Recently I have been increasing the intensity and length of my training sessions, whether it be a run or a resistance workout, and there is always the immediate need for a quick recovery snack.   Over the years, I have experimented with various ‘high protein’ powders of which are inevitably expensive and full of  ‘extra unwanted additives’.  Also, the taste leaves a lot to be desired.  Over the last month, I have been experimenting and trying to come up with a natural alternative that tastes great.  And, finally I have, plus it is relatively inexpensive, depending on the quality of your ingredients.   I opt for organic products.  It is, of course, the smoothie.  Nothing new, but with all-natural ingredients, it becomes a perfect post-exercise drink for replacing energy and aiding muscle recovery.

post-workout smoothie

ingredients 

a handful of ice cubes

1 cup soy/skimmed milk (organic)

1 banana

handful blueberries (frozen or fresh)

2 Tbsp natural organic yoghurt (sugar-free and no additives)

2 Tbsp natural soy whey protein powder (Aim for natural, with no other additives.  I buy mine from a health food shop where it is stocked in bulk.  If buying pre-packaged, read the label to ensure you are not getting and paying for anything nasty)

preparation 

1.  Add ice cubes to blender, crush lightly first, then add all other ingredients.

2.  Blend until smooth.  The crushed ice makes it quite a thick smoothie, but if you prefer a liquidy consistency, lessen or omit the ice cubes.

Makes enough for 2 medium-sized glasses.

Goodness shared from Donna

All rights reserved © Goodness is…. · Theme by Blogmilk + Coded by Brandi Bernoskie