Immune Boosting Berry & Superfood Smoothie

Immune Boosting Smoothie

I’ve been feeling a little under the weather the last few days and the last thing I want to do is to take some nasty, over-the-counter chemical meds that will suppress the toxins. My aim is to release the toxins and let my body heal the natural way. And there are plenty of ways to do this.

I added maca – for extra strength, acai berries – hugely powerful anti-oxidants (both from Organic Burst), chia seeds – a great source of plant-based protein and added to that blueberries – more anti-oxidants (organic of course, otherwise it kind of negates their powers), strawberries and banana, because I need lots of plant-based natural sugars to keep strong.

Ingredients

250ml almond milk
1 banana (frozen or fresh, depends how creamy you like it)
5 strawberries
Handful blueberries
1 tsp maca powder
2 acai berry capsules, opened and sprinkled in
1 tsp chia seeds
4 ice cubes
2 figs, cut up in small pieces (optional)

Method

Simply put all the ingredients into your  blender (except for the figs) and blend. Pour into a cup and add the figs which are yummy to eat in chunks as you’re drinking the smoothie.

I love breakfast!
Love,
Lauren

Simple Chia Pudding with Berry Compote

Chia pudding

I keep trying to spread a message about breakfast… it really isn’t very hard to make nutritious, delicious, simple breakfasts for the whole family in order to be able to bin the horrible processed cereals. It can be very daunting when embarking upon this lifestyle, we think it’s going to be really hard but making this chia pudding was no harder than making a bowl of cereal or porridge. If you just change one thing at a time, make breakfast your first change, the kids will love these ideas – just check out all our other breakfast options!

It isn’t baby led weaning-friendly but if you’re happy with spoon feeding your baby / toddler, this really makes such a nutritious breakfast.

“Chia” is the ancient Mayan word for “strength” and these little seeds were prized for their ability to provide long-lasting energy. They provide high nutrition for low calories (almost all of their carbohydrates are in the form of fibre) so this is a great food if you’re trying to lose weight. They are high in protein, fibre, Omega 3 fatty acids, calcium, magnesium, phosphorus and antioxidants.

You can sprinkle chia seeds over your breakfast or add them to smoothies, but this is just another great way to eat them. When you soak these little nutritional powerhouses in liquid, they swell and absorb the liquid. The result is a creamy and delicious pudding. Great for breakfast or dessert… and who doesn’t love dessert for breakfast?!

Ingredients (one portion)

2-3 tbsp chia seeds
1 small cup almond milk
1 tsp organic natural maple syrup
1 tsp vanilla essence

For the compote (completely optional as you can top the pudding with whatever you like):
4 strawberries
4 raspberries
6 blueberries

Method

The night before you want to eat this, simply mix the chia seeds in a bowl or glass or jar with the almond milk, maple and vanilla (both the latter are optional also, but nice for a bit of sweetness and flavour), cover and leave in the fridge overnight. When you first mix it, it will look like it isn’t absorbing but in the morning you’ll see how the seeds have swelled to look almost like passion fruit seeds (don’t worry, they’re much softer than passion fruit seeds).

Add the fruit to the blender and blend until smooth. Top the pudding with this and add any nuts, seeds or fruit you fancy!

You can also try Raine’s Chai Chia Pudding (a mouthful yes but the pudding works so well with the chai spice flavours)

Health and Happiness,
Love,
Lauren

Strawberry Banana Acai Smoothie Bowl

Strawberry Acai Bowl2

You’ve probably seen my Acai Berry Smoothie Bowl and this one is not dissimilar, I just used slightly different ingredients.

I try to open a few acai capsules into my breakfast every few days because the acai berries have been tested to hold more polyphenols and antioxidants than pretty much any other food. You get polyphenols from other berries, especially blueberries, but acai berries have them in an abundance never seen before. They are indigenous to the Amazon in Brazil and have only recently become public knowledge – great for us! Polyphenols make us happy and also help us prevent and beat degenerative diseases such as cancer and autoimmune diseases. Polyphenols also make your skin look and feel incredible so including them in your diet as well as using them as a beauty product will help not only your inner health, but your outer health too! Acai berries are also rich in fatty acids omegas 3, 6 & 9 which is all you need for that anti-inflammatory boost.

This really is so easy to make guys, so ditch the cardboard-like, sugar-filled, store-bought cereals and have this yummy creation for brekkie!

Ingredients

1 cup strawberries
1 heaped tbsp almond butter
2 dates
2 tbsp Coyo coconut yoghurt (optional but makes it extra creamy)
3 acai berry capsules, opened and sprinkled in
1 probiotic capsule, opened and sprinkled in (optional but great for gut health)
3 tbsp almond milk
2 bananas, one pre-frozen and one fresh

Optional toppings:
Granola
N
uts
Seeds
Fruit
Goji berries

Method

Simply put all the ingredients into your food processor or blender, except for the fresh banana, in the exact order as they appear, and start blender on a low speed and increase gradually. Once creamy pour into a bowl and top with anything you like such as nuts, seeds, goji berries, fruit, granola – the world is your acai bowl!

Happy breakfast!
Love,
Lauren

Chai Coconut Milk Chia Pudding

chai chia pudding2

That might sound like a mouthful, and it is… a mouthful of deliciousness and health! “Chia” is the ancient Mayan word for “strength” and these little seeds were prized for their ability to provide long-lasting energy. They provide high nutrition for low calories (almost all of their carbohydrates are in the form of fibre) so this is a great food if you’re trying to lose weight. They are high in protein, fibre, Omega 3 fatty acids, calcium, magnesium, phosphorus and antioxidants.

You can sprinkle chia seeds over your breakfast or add them to smoothies, but my favourite way to eat them is by making chia pudding. When you soak these little nutritional powerhouses in liquid, they swell and absorb the liquid. The result is a creamy and delicious pudding. Great for breakfast or dessert… and who doesn’t love dessert for breakfast?!

I prefer to grind my spices fresh in a coffee grinder as the flavour is much more intense, but you could use pre-ground spices if you don’t have whole spices or a coffee grinder.


Ingredients

1 stick of cinnamon (3/4 tsp ground)
1 star anise (1/4 tsp ground)
the seeds of 8 green cardamom pods (1/2 tsp ground)
about 1/5 of a whole nutmeg (1/4 tsp ground)
1/4 tsp Himalayan salt
1 – 2 tbsp raw honey or organic maple syrup
2 cups coconut milk (I make my own but you can use an organic tinned one which contains only coconut and water)
90ml chia seeds
60ml hemp seeds

Method

Firstly, grind the spices until you have a fine powder. Place them in a bowl with the honey and salt and a few drops of the coconut milk. Use a whisk to dissolve the honey, and then add the rest of the coconut milk. Add the chia and hemp seeds and whisk well so that the seeds are well distributed through the liquid.
I normally leave it overnight in the fridge, stirring once before I go to bed. If you’re in a hurry, you could stir every hour or so and it should be ready in about 4 hours.

I layered mine with fresh mango, banana, brazil nuts and goji berries for a delicious and energising breakfast.

Health and happiness!

Love,
Raine

Peanut Butter Nana Smoothie

Peanut Butter Banana Smoothie

Yes yes, here I am again talking about breakfast, but I can’t help it! I just love breakfast! I also think it’s hugely important to get a good amount of protein intake in the morning, but if you’re vegetarian (and you don’t like eating chicken for breakfast!) you have to find other ways, and smoothies are amazing for that. This one is a great pre or post workout smoothie or simply good to start you off with heaps of energy. It also means you can whip it up quickly and drink it on your way out if you’re in a rush.

You can use homemade peanut butter by simply putting peanuts in a Vitamix and blending until they make a butter, or you can use store bought but it MUST be a natural, organic butter with no added ingredients, just peanuts. I like Meridian.

Ingredients

250ml almond milk
1 heaped tbsp peanut butter
2 dates
1 banana (sliced and pre-frozen)
1 tsp chia seeds
1 tsp flax seeds

Method

Blend and drink!

Happy, healthy thoughts 🙂
Love,
Lauren

No-fry Chocolate and Maca Pancakes

Choc Maca Pancakes

I can’t think of anything better for Sunday breakfast than a stack of pancakes! And with this recipe they’re completely guilt-free.

This is basically a variant of the Plain Buckwheat Pancakes – I’ve added raw cacao and maca for a delicious malted chocolate flavour. Maca gives you increased energy and is said to help relieve the symptoms of PMS. It has a malted flavour which pairs very well with raw cacao.

Both maca and cacao are aphrodisiacs, so why not start practicing this recipe now for Valentine’s Day?  😉

I find it tedious to stand in front of the stove frying up batches of pancakes, so I decided to try baking them and it worked really well! Of course you also have the added benefit of not having fried them in oil – while coconut oil is the best choice for frying, oils are always healthiest in their raw state.

In this version I used almond flour simply because I have so much (as a by-product of all the almond milk I make) but you could substitute it with buckwheat flour, as in the original recipe.

Ingredients (this makes enough for my husband, my toddler and I – about 12 pancakes)

4 tbsp flax seeds, ground in a coffee grinder (you could also use chia seeds)
150ml water
1 cup almond flour
1 heaped tsp aluminium-free baking powder
1/4 tsp Himalayan salt
3 tbsp raw cacao powder
1 tbsp maca powder
1/2 tsp organic stevia leaf powder (or 1 tbsp organic maple syrup or raw honey)
1 1/2 ripe bananas, mashed with a fork to a puree
1 cup almond milk or other dairy-free milk

Method

Preheat the oven to 180 C.
Combine the ground flax and water to make your flax “eggs.” Refrigerate for 15 minutes while you make the rest of the batter.
Sift together the flour, baking powder, salt, cacao powder, maca powder and stevia. Add the banana and almond milk and use a whisk to combine well. Add the flax “eggs” and whisk again. The flax is quite gluey so make sure you get it mixed in really well.

Line a large baking tray with baking paper. Place a heaped tablespoon of the batter onto the paper and use the spoon to spread it out into a neat circle, about 1 – 2cm thick. Repeat with the rest of the batter.
Bake for about 20 – 30 minutes until they have risen, browned and are cooked through.

I served these with fresh raspberries, blueberries, gooseberries, pomegranate and my Raw Caramel.

Health and happiness!

Love,
Raine

Cacao Maca Overnight Oats

Cacao Almond Butter Maca Overnight oats

Before getting used to this lifestyle of natural, real, non-processed, organic and plant-based food, it’s easy to wonder what one might have for breakfast every day. Westerners are the perfect consumers; we fall to the feet of advertising campaigns and as a result, we believe that breakfast means either toast (gluten), boxed, store-bought cereals (gluten, sugar, salt, dairy) or, if you’re from England, a full English (fried, fatty meats). So when I’m helping people with their diets, the first thing they ask is ‘what am I supposed to have for breakfast?’ Actually, breakfast is one of the easiest meals to be vegan, gluten free, dairy free and sugar free! You just need to get into the swing of it and, well, forget everything you’ve ever been taught! Of course, any change of lifestyle takes some getting used to and it may seem like a lot more work than pouring some cereal out of a box but seriously, give it a go! You’ll realise how easy and delicious our recipes are and how easy it is to start your day right and help your kids do the same. Just check out our breakfast page. If you make small changes, like starting with learning new breakfast recipes, you’ll slowly notice the chemicals in all the foods we buy, and you’ll see how easy it is to make a full change.

I’ve become a massive fan of superfood powders recently and Maca is just amazing. Maca is from Peru and legend has it that it was taken by Incan warriors before going into battle because of its amazing energy-enhancing qualities. It is known in the natural health world as the ‘natural caffeine’ and is an amazing substitute because it doesn’t give you any of the nasty side-effects associated with caffeine but it gives you a huge energy boost, with none of the comedown. It also increases stamina and boosts sex drive. All great reasons to add it to your diet! I get mine from Organic Burst. Just adding a spoonful into your oatmeal, porridge, cereal or smoothie will help your energy levels. I also added cacao and almond butter to this for extra protein. It was so yummy I made it again the next day!

Ingredients (makes one portion but double ingredients to make enough for 2)

Half cup organic rolled oats
1 cup almond milk
1 tsp maca powder
1 tsp raw cacao powder
1 tsp almond butter
1 tsp agave

Method

Simply mix all the ingredients in a bowl, making sure you mix really well so that the powders get fully absorbed. Put it in a jar with a lid or cover bowl with cling film and leave in the fridge overnight. Enjoy the next morning topped with fruit, nuts, seeds – anything you fancy!

Love, light and positive energy for the weekend.
Lauren

Raspberry Coconut Chia Pudding

Chia Pudding with raspberries

Chia seeds are the ultimate health food. Although they contain carbohydrates, most of their carbohydrates are not digested by the body as carbohydrates but as fibre, so it speeds up the metabolism and gives you energy at the same time. They are also loaded with anti-oxidants and omega-3 fatty acids; gram for gram, chia seeds contain more omega-3 than salmon, and they are just an excellent source of protein.

Being a vegetarian doesn’t just mean you don’t eat meat but eat everything on the side, you have to make a conscious effort to know about where to get your protein from and this was a learning curve for me but I make sure I get all my protein from plant-based sources and believe it or not, these sources of protein are actually absorbed better by humans than protein from meat. So chia puddings are the way forward!

Great for baby breakfast!

Ingredients

2 tbsp chia seeds
The creamy bit from 1 can coconut milk (must be the original kind, not light or lower fat) I find the Blue Dragon brand to have the creamiest cream.
5 or 6 raspberries
1 tsp agave nectar (optional)

Method

Mix all the ingredients in a small bowl, making sure to get an even coating of the chia seeds. Cover with cling film and leave in fridge overnight. If you like it sweet you can add the agave, if not, you can omit this.

Enjoy on its own, as a yoghurt, with granola or as a dessert.

Love,
Lauren

Homemade Maple & Pecan Granola

Maple Pecan Granola.JPG

As you can probably tell by now, I’m a massive breakfast fan. When I started teaching myself about diet, I was so shocked to find out what nasties were in all the usual breakfast cereals; you know, the ones claiming to be ‘the best way to start your day’… they’re basically cardboard and sugar, with heaps of additives and chemicals. I wish the information was more accessible so people knew not to give this stuff to their kids.  Honestly guys, if you want to give your kids the right start to their day, throw away all those boxes of artificial cereals, even the ones claiming to be healthy, and make your own. It really is so easy and CHEAP! I make a huge batch of this and divide it between a few of these jars that I buy from Tesco or Ikea and it keeps fresh for ages… You can serve it with yoghurt – dairy or dairy-free, whatever your preference, or any number of nut or other milks. Add fruit, seeds, anything – kids will love it! For other breakfast ideas check out the breakfast page and the smoothie page. Braxton usually has a smoothie for breakfast most days, packed with superfoods.

Ingredients (for one jar)

4 cups organic rolled oats
1 cup pecans, crushed to about quarter size in a pestle and mortar
1 cup organic natural maple syrup (the real stuff, not the one full of rubbish!)
Half cup sunflower seeds (optional but great for extra calcium)

Method

Preheat oven to 180 degrees then simply put all the ingredients into a large bowl and mix until all the oats are coated with the syrup.

granola2

Line a baking tray (you may need two trays) with baking paper and place in oven for twenty minutes. Give it a mix around then bake for a further twenty minutes, checking after ten minutes. You want it to go brown and crispy but you don’t want it to burn and some ovens work faster than others.

Love & health,
Lauren

 

Blueberry Acai Smoothie

blueberry acai smoothie

I just love this picture! It snowed for the first time this year and I thought it would be nice for you guys to see it, especially Raine, who is probably lying by the pool right now – it’s summer in South Africa you know!

Anyway I need my anti-oxidants at the moment and acai berries have more anti-oxidants than any other known food. These anti-oxidants come from the high count of polyphenols in the berries, this is what gives them their gorgeous purple colour. If you want an immune boost, get yourself some Organic Burst acai capsules and use them as much as you can! If you add a probiotic capsule to this also, you’re really doing all you can for your immune system right now!

Ingredients

Half a cup of raspberries
Half a cup of blueberries
Half a cup of strawberries
1 tbsp almond butter
2 acai capsules (opened and sprinkled in)
2 dates
1 probiotic capsule
3 tbsp almond milk
1 frozen banana (cut in slices and frozen the day before, or any day before!)

Method

Simply put all the ingredients in your blender, in that exact order, and blend away! Pour into a glass and enjoy the sweet, smooth taste.

Love,
Lauren