Thursday 28 November 2013

Floral Granola


~Vegan~

Chamomile is a source of vitamin C, magnesium, vitamin B1, is an anti-inflamatory agent and stress reliever. Lavender is also a stress reliever will add a lovely floral taste to your breakfast. Rose hip contains a high dose of vitamin C, D, K, as well as building a strong immune system, strengthening the digestive system, and detoxifying urinary tracts and kidneys. 

4 cups rolled oats
1 cup raw almonds, roughy chopped
3/4 cup shredded coconut
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1 teaspoon ground spices- we used cinnamon and nutmeg
4 tablespoons organic maple syrup
3 tablespoons coconut oil, melted
1/2 cup goji berries
4 tablespoons edible dried flowers- we used chamomile, lavender and rose petals

Preheat oven to 180C

Combine rolled oats, almonds, coconut, pumpkin seeds, sunflower seeds and ground spices

Add maple syrup and coconut oil and stir well to ensure all ingredients are evenly coated

Spread mixture on lined baking tray and roast in oven for 15-20 minutes, tossing mixture at 5 minute intervals

Remove from oven and leave to cool before adding goji berries and edible flowers

Enjoy your granola with your choice of milk, greek yogurt, or on top of smoothies.

Notes:
To make gluten free, use gluten free oats.

Adapted from 'The Green Kitchen' By David Frenkiel & Luise Vindahl





Saturday 23 November 2013

Rainbow Ice Cream Cake


~Raw~Vegan~Gluten Free~Dairy Free~

Serves 20 small portions

For Base:
2 1/2 cups sunflower seeds
12 fresh mejool dates
2 tablespoons coconut oil
pinch of salt (optional)

For Ice cream:
5 frozen bananas
2 frozen kiwis
1 1/2 cups frozen green grapes
1 1/2 cups frozen blueberries
1 cup chopped pineapple 
1 cup rockmelon
1 punnet frozen strawberries 

Line 20cm cake tin

Blend all base ingredients in food processor until a sticky crumble is formed

Press evenly into base of prepared tin and refrigerate

Blend 1 banana with the kiwi and grapes. Set aside in fridge.

Blend 1 banana with blueberries. Set aside in fridge. Repeat for pineapple, rockmelon, and strawberries each with remaining bananas.

Remove chilled base and icecream flavours from fridge.

Dollop a ladle-full each flavour until tin is full.

Swirl top delicately with a skewer to create a marble effect.

Place in freezer for a minimum of 3 hours before serving.

Garnish cake with your choice of toppings (shredded coconut, fruit, berries, gojis, or edible flowers) before serving.

Enjoy!









Tropical Green Smoothie Bowls

~Raw~Vegan~


Green smoothies are a great and simple way to eat your greens. They are provide a great source of natural energy, boost the immune system and provide a wide spectrum of nutrients.
Leafy greens are packed with phytonutrients, protein, vitamins, antioxidants and more. Kale has more iron per calorie than beef and is higher in fibre with zero fat. It is high in Vitamin K which aids in protection against various cancers and blood clots, filled with antioxidants such as carotenoids and flavonoids and is also high in calcium. Kale is also great for your vision, skin, immune system and metabolism due to it's high content of Vitamin A and Vitamin C. 

Serves 2

4-6 stalks of kale, leaves removed from stem and washed
2 frozen bananas
2 serves natural protein powder- we used sun warrior raw vegan brown rice protien
3/4 cup frozen mango
1/4-1/2 cup coconut water- depending on the desired thickness of the smoothie
Toppings-We used shredded coconut, mango, goji berries and edible flowers

In a blender or food processor (we used a ninja), blend frozen bananas, mango and kale until well broken down and combine. 

Add the coconut water slowly while blending until the mixture reaches a smooth ice-cream-like consistency. By adding extra coconut water you can alter the consistency of your smoothie to be more runny if preferred. 
Add the protein powder.

Remove from blender and distribute evenly between to bowls. 

Top with desired ingredients and enjoy.







Blueberry Banana Bread


~Gluten Free~Dairy Free~Vegan Option~

Bananas are a great energy food and contain high amounts of potassium. This essential mineral can aid in the prevention of high blood pressure and atherosclerosis. Blueberries are ranked with one of the highest antioxidant capacities in comparison to other fruits and vegetables. Antioxidants are essential for optimal health by assisting in the combat of free radicals which can damage cellular structures.

2 large over-ripe bananas, mashed
2 tablespoons raw honey
1/4 coconut oil
2 organic free-range eggs
1-2 teaspoons cinnamon
2 cups almond meal
1/4 cup LSA (linseed sunflower and almond meal)
3/4 cup frozen blueberries
1 teaspoon baking powder

Preheat over to 170C.
In a medium bowl, combine mashed banana, honey, oil, eggs and cinnamon. 
Add almond meal, LSA and baking powder.
Fold through blueberries.
Line a loaf tin with baking paper and spoon in the mix.
Bake for 45 minutes or until a skewer through the centre comes out clean. 
Leave to cool.
Slice and enjoy.




notes
to make vegan replace the eggs with chia eggs (1 tablespoon chia seeds + 3 tablespoons water = 1 egg, simply soak seeds in water until they form a gel). Replace honey with agave nectar.



Friday 1 November 2013

Acai Bowls



Acai contains many antioxidants including anthocyanin which is a likely source of the berry's free-radical and anti ageing properties. The berry also contains all the vitamins and minerals found in most other fruits but in conjunction with a range of unique plant chemical compounds found in no other fruit on the planet! Acai's ORAC level (Oxygen Radical Absorbance Capacity) is over 3 500 - hundreds of times higher than that of other fruits such as apples and bananas. In addition, the acai berry packs more protein than an egg, and when combined with its omega 3, 6 and 9 fatty acids, acai has been attributed to improving the appearance and texture of your hair, skin and nails.

~raw~vegan~
   
Serves 2

2 frozen Acai smoothie packs
1 frozen banana
1 cup frozen watermelon (blended watermelon frozen in an ice cube tray)
granola or museli
Toppings - we used bee pollen, goji berries, seeds and edible flowers 
other options include berries, sliced fruit, dried fruit, crushed nuts etc.

Run frozen smoothie packs under warm water for 30 seconds and break into chunks.

In a high speed blender or food processor (we used the Ninja), combine acai, banana and watermelon. If your blender is struggling to combine the frozen ingredients add some fruit juice of water- be mindful that the addition of liquid will alter the thickness. Blend until all ingredients reach a smooth and creamy consistency.

Add the desired amount of museli or granola into the bottom of two bowls. 

Evenly distribute the Acai mixture between the two bowls.

Add desired toppings and enjoy.

Notes: To make gluten free use gluten free muesli or granola