Four Raw, Vegan, Gluten-free Yummy Christmas Treats

img_2880Some of these recipes are a couple of years old, so most of you won’t have seen them. These were a big hit when I first made them and I thought I would provide the links again so you can take a look and see if they’re worth trying. Containing no refined sugar, they are healthier alternatives to commercial Christmas treats and can make lovely gifts.

Christmas Truffles

These are a similar recipe to the raw Christmas pudding (see below) but have been adapted to make into small treats and present as gifts if you so wish. They have walnuts and dates in them. They are made in the food processor and then rolled in whatever topping you like.

*

This raw Christmas pudding is full of dried fruit and nuts, can be sweet or tangy, is very filling and satisfying – you only need a small serving – it will keep well in the fridge or freezer and is yummy with vanilla coconut yogurt or cashew cream.

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Spiced & Fruity Vegan Gluten-Free Christmas Pudding!

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Spicy Orange Fruit Balls are made with figs, apricots, coconut/almonds (can be nut-free) orange zest and cardamom, a real taste of Christmas and a hit with everyone who tried them, even the Tweens! Children like making them, too, with supervision. They make a lovely gift and a change from sweets or sugary commercial chocolate.

I’ve saved the best till last:

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GoGo Berry Fudge: So Decadent, It Should Be Illegal!

These are so chocolatey and luxurious, but they are raw and full of nutritional goodies. They make an excellent gift in a decorated tin or jar.

I devised this recipe for The Raw Chocolate Company

Unfortunately, they no longer sell the goldenberries, although they had a few raw chocolate-covered ones left at the time of writing (4/12/17), but you may be able to get them elsewhere. They are quite tart, but you can use other dried fruit, maybe try apple juice-infused dried cranberries or apricots? The fudge is sweetened with maple syrup.

Oh, and this recipe comes with a video by Belinda Carlisle’s GoGos to sing along to while you make them!

Copyright: Chris McGowan

Ginger-Spiced Squash & Apple Soup

30200640_UnknownWe had a small squash in our veg box last week and this afternoon I was cold to the bone after venturing outside for a short walk – I think it was 5C – so I decided to use the squash in some soup. The squash had been sitting chopped up in the fridge for a couple of days and needed to be used. My husband does it for me and leaves it in the fridge so it’s available when I want to use it.

I didn’t exactly know what I was going to put in with it, but automatically reached for some carrots and saw the baking apples on the shelf. We still have a few left from the tree, but they are starting to go a bit soft and the freezer is already overflowing with stewed apple and crumbles, I thought I’d try one in the soup.

While I was chopping, I mused over what herbs or spices would go with it and decided on ginger, turmeric and cinnamon. I was feeling cold, tired and achy, a friend had been coughing over me while recovering from a nasty flu-like virus and I felt the need to protect myself: these three spices are not only warming but also anti-inflammatory. The squash, carrots and celery are rich in anti-oxidants, while the humble onion has long been used in Ayervedic medicine to relieve coughs, fevers and flu as well as to reduce pain and inflammation in joints. I was leaving nothing to chance! I had a big bowl of it for dinner that night, I thought the combination worked really well and I would certainly make it again.

Here’s the full recipe – you might need to adjust the spices, I just guessed and I loved it. I could feel the ginger warming my insides and the one apple was enough to give it a fruity flavour, almost sweet and sour.

Made enough for 3-4 servings

Ingredients

(Organic where possible, vegan and gluten-free)

1 Tsp Coconut Oil

1 Small Butternut Squash, peeled and chopped

1 Small Onion, chopped

2 Carrots, scrubbed and chopped (peel left on)

1 Thin Stick Celery, from the inner part of the bunch, not too strongly flavoured, with leaves, chopped

1 Medium Baking Apple, peeled and chopped

Approx. 750 mls Vegetable Stock (I used a Kallo stock cube) – enough to cover the vegetables

Ground Ginger, Turmeric and Cinnamon

Black Pepper

Sprig of Watercress or Spinach or Rocket to serve (optional)

Method

Melt the oil and sweat the vegetables with half a tsp of ground ginger, a couple of shakes each of turmeric and cinnamon and some black pepper for a few minutes with the lid on, stirring occasionally.

Add the apple, mix well.

Add stock and slowly bring to a simmer.

30200544_UnknownCook on the lowest heat for about 25-30 minutes, until everything is cooked but not mushy.

Blend to the thickness you like – I like to leave a little texture.

Serve with a twist of black pepper, a sprig of watercress and some warm seeded bread.

(When I had a second bowl the next day, I added a small handful of mixed watercress/spinach/rocket when I served it and I really liked it).

Please note: there is no added salt in the recipe because the stock cube had salt in it.

We had it with Savoury Vegan Glutenfree ‘Cheese’ & Herb Scones

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Copyright: Chris McGowan

Heart-Healthy Carob, Walnut & Lucuma Smoothie

29934304_UnknownI can’t describe how heavenly this is! I surprised myself, even though I love carob. This is one of those thick smoothies that can be served for breakfast or dessert. It’s very filling so maybe split between two if having it after a meal.

I used buckwheat flakes* because I had no oats left and lucuma powder as I’d run out of baobab. Lucuma is a Peruvian fruit grown at high altitudes, the powder has a subtle malty flavour. It is nutritionally healthy, containing protein, calcium, iron, B3 as well as a host of other vitamins and minerals.

Carob is also from South America and is a tasty alternative for anyone who can’t eat chocolate or cacao. I discovered it in the 1980’s when I was trying to find a healthier alternative to commercial chocolate bars and hadn’t yet come across raw cacao. It’s caffeine-free, low in sodium, contains calcium and is high in fibre. Carob contains gallic acid which is antiviral, antiseptic, antibacterial, acts as an analgesic and antioxidant.

Ingredients

(Vegan, Gluten-Free, Organic)

1 Heaped Tbsp Carob Powder

1 Banana, chopped

3 Dried Figs, chopped

Good Handful Walnut Pieces (and a few to serve)

1 Dsp Peanut Butter

1 Tbsp Buckwheat Flakes or Oats

1 Tbsp Chia Seeds

Coconut Water

1 rounded Tsp Lucuma Powder or Baobab Powder

***

Blend, chill (if you can wait!), add a sprinkling of chopped walnuts, and serve. Bliss.

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*See also:

Vegan Chilli with Aduki Beans & Buckwheat

Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included

Anti-Inflammatory, Anti-Ageing Cherry, Chia and Lucuma Smoothie (no bananas necessary!)

Copyright: Chris McGowan

Vegan Shepherd’s Pie with Almond Butter Sweet Potato Mash

29937744_UnknownMy husband is vegetarian, I am vegan. I like to eat early, he likes to eat late. He likes potatoes, I don’t eat them (except for a rare and indulgent packet of potato crisps). He likes pies and pastry and chips. I prefer quinoa, stirfries and soups. He often does bike rides during the day or in the evening which also creates a dissonance in our eating habits, as does my propensity for staying up late and getting up even later! So how on earth do we manage to co-ordinate our meals? Well, a lot of the time, we each do our own thing, but just occasionally we manage to be at the dinner table together and once in a blue moon we end up with something on our plates that almost resembles the other’s. This was one of those nights, no bike rides and the clocks had just gone back, so we both felt we wanted to eat earlier than the clock dictated. I don’t know about you, but my body takes ages to adjust when the clocks change.

HB loves Shepherd’s Pie and makes it often, but it’s been years since I had anything resembling it. Tonight, however, I felt inspired and made my own vegan version with mashed almond butter sweet potato on top.

I can’t give entirely accurate measurements as I didn’t think I was going to be blogging it. You’ll know how much to make for the ‘innards’ (as my dad would call the vegetables underneath).

Basically, this is it went:

Soak a good amount (sorry, that’s the best I can do!) of green lentils while preparing the vegetables – soaking aids digestion. Lentils are a good source of iron, B6 and magnesium as well as fibre.

Chop an onion, garlic, a large carrot, half a stick of celery, celery leaves, a small beetroot, 2 chestnut mushrooms, and sweat them in coconut oil, with the lid on, later adding some frozen peas.

Meanwhile, peel and chop 2 sweet potatoes and place them in the steamer, ready to switch on about 15 minutes after the vegetables have started simmering.

Next, mix half a mushroom stock cube with about 400mls hot water, 1 tsp of yeast extract and some dried thyme.

Add the lentils and stock to the vegetables. Replace the lid.

While they cook, put a dish to warm for mashing the sweet potato and a flat dish for the completed Shepherd’s Pie.

29937632_UnknownWhen all are cooked, add a little thickening to the vegetables, mash the sweet potatoes in a warm dish, then mix in a heaping teaspoon of almond butter, some pink Himalayan salt and black pepper and a tablespoon of nutritional yeast flakes.

Spread the vegetable filling (with not too much gravy) in the bottom of the dish, cover with the sweet potato mash, using a fork to even it out and give it a textured appearance.

Place under the grill until it starts to crisp a little and turn golden.

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I served mine with some steamed broccoli and a little of the left-over gravy.

This made enough for 3 servings for me, with extra green vegetables. It’s very filling. There was also some vegetable filling left in the pan which I’ll probably have with pasta tomorrow.

My husband made his with Quorn mince, left out the beetroot, celery and celery leaves and used mixed herbs, he topped it with mashed potato made with rice milk and a buttery spread. To be fair, he didn’t know his was going to be photographed, so please excuse his presentation :-))

 

Copyright: Chris McGowan

Quick (no yeast) Vegan, Gluten-free Midweek Pizza

29937088_UnknownIt’s been a long time since I had pizza. To be honest, it was the melted cheese I liked, so when I became gluten-free and tried commerical free-from pizza (and found it disgusting), I stopped eating them. Going vegan therefore made no difference. But just occasionally I’d like to be able to have some, especially when the family are here. There isn’t time to make a one-off just for me, so I usually miss out. (Elsewhere in this blog is a recipe for Amazing Tomatoless Sauce for a vegan and gluten-free pizza).

The base is a quick, healthy, yeast-free version, using up leftover veg and tomato purée. It was inspired by Thalia, but I changed the flours as I don’t like commercial gluten-free flour if I can use more nutritionally-dense naturally gluten-free flour in its place.

This tasty pizza has a higher nutritional content than the usually high-fat, high-salt commercial varieties. Chickpea flour has protein, calcium, B6, iron, magnesium and fibre, tiger nut flour is gut-friendly, high in prebiotic fibre which helps balance blood sugar levels.

The base is sweet, crisp and filling, makes enough for about 3-4 servings depending on your appetite and what you have alongside it. (I’m thinking of trying the base recipe as savoury or sweet biscuits too, watch this space).

Ingredients

Base:

1 Cup Chickpea Flour (aka gram flour, besan flour)

1/2 Cup Fine Tiger Nut Flour

1 Tsp G/F Baking Powder

1/3 Cup Water

3 Tbsps Olive Oil

Pink Himalayan Salt & Black Pepper

***

Tomato Purée or Paste, or passata

***

Toppings: I used

Chestnut Mushrooms

Courgette (Zucchini)

 Spring Onions

Finely chopped Broccoli

Spinach

Sweetcorn

Green Beans

Olive Oil to drizzle over toppings

***

Fresh Basil

Nutritional yeast sprinkled on when cooked.

***

Method

Oven Temp: 180C

Sieve the dry ingredients, gradually add the water and oil in the middle and mix until it comes together like dough, adding more flour or water if necessary until it is the right texture to roll out. (If you have time, chilling it for a while may make it easier to handle, but I did it without). You can add spices or herbs if you want to flavour your crust.

29937008_UnknownFlour the surface and rolling pin well, and roll gently until you can lift it without it breaking – don’t overstretch it –  and place it on a pizza tray – one with holes in so both sides will cook without having to turn it over. (I tried turning it and it stuck, best to leave it in situ for the full cooking time). Once on the tray, press it with your fingertips so that it spreads more thinly and becomes the shape you want.

Cook for 10 minutes.

I stirfried the beans and broccoli very lightly as the green beans in particular wouldn’t have cooked before the rest was ready.

Spread with tomato purée or paste (or ready-made sauce if wished)

Cover with toppings, a couple of twists of black pepper, drizzle some olive oil over them

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Cook another 10 minutes until it’s the colour and texture you like.

Sprinkle with fresh basil

I don’t use vegan cheese so I sprinkled nutritional yeast over it after it was cooked.

29937136_UnknownServe with green salad and/or Sweet potato chips

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Copyright: Chris McGowan

Vegan Chilli with Aduki Beans & Buckwheat

29401376_UnknownI know I’ve already posted a recipe for chilli (see 3 Vegan Meals with Chilli, Quinoa, Tacos & Steamed Veg (but no Quorn!) but this is a little different: it includes buckwheat rather than rice, which is cooked in the chilli rather than served separately, so most of the sauce is absorbed. I also used aduki beans instead of kidney beans.

BBuckwheat is one of my favourite alternatives to rice. It’s gluten-free, easy and quick to cook, you can toast it or leave it au naturel and add to trail mix or granola. It is rich in B vitamins, iron, protein, antioxidants and minerals and is reputed to help lower cholesterol and blood pressure whilst also controlling blood sugar levels.

Aduki beans are a good source of potassium, magnesium, iron, B6, protein and dietary fibre. They also contain many other essential nutrients like folate, calcium, manganese, copper and zinc.

Overall, this is a healthy, tasty and satisfying meal.

Ingredients

(Organic where possible, vegan and gluten-free, measurements very approximate.)

1 tsp Coconut Oil, melted but not smoking

2 Spring Onions, including greens, washed and chopped

1 Tsp Chilli Flakes (or according to taste, or fresh chilli, I’m a bit of a chilli wimp)

3/4 of a Courgette/ Zucchini, washed and chopped

2 medium Carrots, scrubbed and chopped

2 large Chestnut Mushrooms, washed and chopped

1 Cup Sweetcorn

Approx. 300mls Vegetable Stock + a good squirt of tomato purée

1/2 to 1 Tsp Raw Cacao Powder, mixed to a paste with a little water (not essential but it enhances the flavour)

1/2 Tin Aduki/Adzuki Beans, rinsed

1/2 Cup Buckwheat, rinsed

 Black Pepper & Pink Himalayan Salt, to taste

*

Heat the oil, add the onions and stirfry for a minute or two. Add all the other vegetables, stirfry, add chilli flakes and black pepper, cover and sweat for a couple of minutes.

Add stock and tomato purée, beans. Cacao powder and buckwheat.

Cover and simmer on a low heat until the vegetables and buckwheat are cooked and most of the liquid absorbed but not mushy.

Taste and adjust seasoning.

Serve with a green salad and live plain yogurt of your choice.

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Copyright: Chris McGowan

Monday Meditation: Indulgent No-Banana Cherry & Chocolate Smoothie

29935776_UnknownA different Monday Meditation this week. This is an indulge-yourself post. A spend-some-time-on-yourself post. A take-a-break-from-the-world post.

(Look out at the end of the post for a link to a FREE Moby download of relaxation music).

This is the smoothie I made on my  Much-Needed Day Off. I really needed some me time after a busy and stressful few weeks taking care of Mum’s affairs, so-to-speak (she isn’t really having affairs, I mean accounts, housing application, optician, etc.!)

Chocolatey and indulgent – bet that’s got your attention – a bit chilly for an autumn morning with Storm Brian currently battering at the windows, but if you warm up your insides first with some green or herbal tea, it’s worth it! Or save the recipe to celebrate the first day of Spring. Of course, if you’re in the southern hemisphere, you can just ignore that!

Full of nutritional goodies but still feels like a treat! Raw cacao is mood-enhancing and rich in vitamins, minerals, antioxidants and healthy fats. Go on, indulge yourself, you know you want to 😉

Ingredients

(Vegan, Gluten-free, Organic where possible, Can be Nutfree if you use a different plant milk)

1 heaped Cup Frozen Cherries

1 Cup Homemade Almond Milk*

1/3 Cup Raw Dried Mulberries**

1/4 Tsp Vanilla Extract

1 Tbsp Raw Cacao Powder**

2 Tbsps Live Plain Yogurt

Raw Chocolate Mulberry Chips to serve**

Blend all on high (except the Mulberry Chips) for 40 seconds.

Serve with Raw Chocolate Mulberry Chips or any other raw chocolate treat, eg grated chocolate, raw cacao nibs, raw chocolate covered raisins.

Play some relaxing music, sit back and enjoy.

*Nut & Seed Milks & Smoothie Recipes

**From The Raw Chocolate Company – they have some amazing healthy raw chocolate recipes on their website too.

Ps Here is the link to a FREE Moby download of ambient music on his website: it is 4 HOURS long, and can be used for relaxation, meditation, yoga or sleep. You can download it for free or pay to stream it. It is wonderfully relaxing and calming. Perfect start or end to the day.

Moby: Long Ambients1

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 Copyright: Chris McGowan

Easy-Peasy Pasta, Pesto & Peas (& Sweetcorn & Carrot & Homegrown Tomatoes!)

29667840_UnknownAfter several hours of watching La Vuelta (that’s the Professional Cycling Tour of Spain to the uninitiated), it was time to refuel, it had been a stressful but exciting ride and I needed something quick and easy. Pasta is always good in this respect, there was a ripe avocado begging to be used and lots of spinach as well as a glut of homegrown cherry tomatoes, so pasta and pesto it was. I had asked for peas, but husband had forgotten to add them to the shopping list so frozen mixed veg it was. This is great for a midweek meal.

This meal is rich in minerals, B vitamins, Vitamin E, iron, potassium, omega oils, lycopene – a carotenoid said to protect from cancer – Vitamin C, protein, fibre, and much much more.

(Yes, this recipe has avocado and olive oil and walnuts in, but they all contain healthy fats, the ones your body, brain, skin etc. need, so don’t be saying it has too many calories or too much fat! See below for links to other avocado and pasta recipes)

Ingredients

Vegan, Gluten-free, Organic where possible. All measurements approximate.

Gluten-free Pasta, cooked in boiling water for required time, until al dente

Halfway through, add some Frozen Mixed Veg

Drain when cooked and tip into a warm bowl when the pesto is ready.

29667808_UnknownWhile the pasta is cooking, make the Pesto and chop the tomatoes – makes enough for 2-3, I froze what was left over.

In a chopper or blender, add:

Half a ripe Avocado, chopped

A Large Handful of Spinach (washed)

A good splash of Raw Virgin Olive Oil

A squeeze of Lemon Juice

A handful of Walnut Pieces

Black Pepper & Pink Himalayan Salt

Approx. 2 Tbsps Nutritional Yeast, (estimated, I actually tipped the container and it fell in unmeasured!)

Blend until smooth, adjusting seasoning to taste.

Mix required amount into the pasta and veg, serve with chopped cherry tomatoes, black pepper and a green salad.

See also:

Avocado: The Little Miracle Worker

Guacamole with Avocado, Coriander, Moringa & Chilli

Lemon Tahini Pasta with Pine Kernels

Midweek Vegan Bean & Vegetable Pasta

Copyright: Chris McGowan

Fruity Vegetable Curry with Lemony Almond Cauliflower ‘Rice’ or ‘Couscous’

29400128_UnknownOver the last couple of years, since I first became aware of the arsenic content of rice,* I have gradually cut down the amount I eat and swapped rice milk for homemade nut and seed milks**. I often use quinoa and buckwheat as gluten-free alternatives to rice. However, one option has taken some psyching up to try: cauliflower ‘rice’ or ‘couscous’. Recently, I decided to go for it and here’s how it turned out, plus the recipe (the hardest part was persuading my husband it was a good idea!).

We’ve been trying to have similar meals recently: my husband is vegetarian, I am vegan and gluten-free and we keep very different hours: he’s an early bird, I am a night owl, so our meals and mealtimes are often out of synch. But in an effort to cut down on bills and be more environmentally friendly, we are at least trying to make our evening meals at the same time either all in the oven or in the same pan on the stove. This time, my husband was going to have curry and rice but I presuaded him to have cauliflower couscous with me – I’m still not sure how that happened, because he’s not as adventurous as I am and has his rules about what goes with what – he was less than amused the other day when he defrosted what he thought was pasta sauce which turned out to be curry and he didn’t realise until the pasta was already on the boil!

Anyway, the cauli couscous turned out well and we both enjoyed it, my husband said he would have it again – success indeed! It was surprisingly filling, more so than rice, I think.

This recipe has all the essentials for a nutritious vegan meal: protein, b vitamins, healthy fats, antioxidants, fibre, minerals. It is vegan and gluten-free and can be made nut-free.

Makes enough for two large portions.

Here’s how we made it:

(All ingredients organic where possible, all amounts very approximate).

Ingredients

For the Cauliflower Rice/Couscous:

1 Heaped Tsp Coconut Oil, melted but not smoking

Half a Cauliflower, lightly processed until resembles breadcrumbs, add to oil

Half a Cup of Almonds, preferably pre-soaked but not esential, ground and added to cauliflower rice

Add Heaped Tsp Curry Powder

Stirfry, cover, stir frequently for a few minutes, may need to add 1 Tbsp Water

Check seasoning, add a light squeeze of lemon juice or lime and serve.

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For the Curried Vegetables:

1 Heaped Tsp Coconut Oil, melted but not smoking

Add:

1 Large Spring Onion, with greens, chopped; Half Courgette (zucchini), sliced; A few Green Beans, chopped; 2 Large Chestnut Mushrooms, sliced; Half a Carrot, chopped very small; some Sweetcorn

Together with:

Generous Tsp each of Curry Powder, Cumin, Ginger

Mix together, stirfry for a couple of minutes

Add:

Handful of Raisins or Sultanas, 1 Cox’s or Bramley Apple, chopped; 1 Tbsp Strawberry or Raspberry Fruit Spread (no sugar or artificial sweetener)

Squeeze of lemon juice

black pepper

Approx. 300mls Vegetable Stock, (mix 1 Heaped Tsp Cornflour with a little cold water to make a paste, add a little of the hot stock, then mix in with the rest of the stock), add a good Squeeze of Tomato Purée

Cover and cook for about 40 mins. until the veggies are cooked and flavours well-blended.

Adjust seasoning and serve with Cauliflower Rice.

Top with some toasted Sunflower Seeds or Pine Kernels and Desiccated Coconut, serve with some yogurt and chutney, if liked, and a small green salad.

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* See Dr Michael Greger’s excellent articles on this topic

Also:

**How to make Almond Milk

How to Make Cashew Nut Milk & Why You Should!

How to make Horchata (aka Tiger Nut Milk)

How to make Smooth and Creamy Hemp Milk

Copyright: Chris McGowan

 

The Mood Booster: Raw Chocolate Mulberry, Banana & Walnut Smoothie

29666928_UnknownI was feeling a bit sorry for myself when I came downstairs, suffering horrible back pain, no sleep, gloomy sky, prospect of rain, drop in temperatures. I was also very hungry, having gone to bed early evening and not getting up until 14 hours later. That did it, I needed chocolate and I needed it fast. Chocolate? For breakfast? Absolutely!

Let me emphasise, we’re talking raw chocolate, not commercial sugar-laden, highly-processed chocolate.

Raw cacao is naturally mood-enhancing, anti-inflammatory, contains 40 times more antioxidants than blueberries, more absorbable calcium than cow’s milk, iron, zinc and heart-healthy magnesium, needed to prevent muscle cramps and depression, and for gut health – see link below.

I had recently bought a whole kilo, yes a KILO! of The Raw Chocolate Company raw chocolate mulberry chips and this was a good excuse to use some. These are tiny bits of dried mulberries covered in raw chocolate, great for sprinkling on desserts, making raw treats or in this case smoothies. They are vegan, gluten-free, dairyfree, organic.

The rest of the ingredients are also nutrient-dense: mineral-rich, B vitamins, omega oils, protein, Vitamin E, fibre, anti-inflammatory. The cinnamon helps control blood sugar spikes. All in all, a healthy, tasty breakfast or dessert.

Ingredients

(All amounts very approximate, I just chucked in a few of this and a handful of that, so I’m basically guessing!)

1 Banana

Small handful Walnut Pieces

2 Dried Figs, stem removed, chopped

2 Tbsps Raw Chocolate Mulberry Chips + A sprinkling for serving

2 Tbsps freshly ground Golden Linseeds

1 Heaped Tbsp Hemp Protein Powder

A good shake of ground Cinnamon.

Glass of homemade and chilled Almond Milk* or other nut milk/ Tiger Nut Milk**

*

Blend on fast for 40-60 seconds. Add more milk if you want it a little thinner.

Serve chilled. With a spoon!

Gorgeous.

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*Nut & Seed Milks & Smoothie Recipes

How to Make Cashew Nut Milk & Why You Should!

Horchata (aka Tiger Nut Milk)

Magnesium: Are You Getting Enough?

Copyright: Chris McGowan