Category: Smoothie

Ellen’s Latex-free Super Berry Smoothie (Just Look at the Colour!)

img_2355Ellen is a writer, she is funny, talented, a new follower and she also happens to have an allergy which causes anaphylaxis. When she told me this, it was in the context of being unable to try most of my recipes and I assumed she meant she was allergic to nuts. I then proceeded to give her a list of potential substitutions. However, I got it very wrong, it seems that Ellen is fine with nuts but allergic to latex.

Now, I assumed that being allergic to latex meant you just had to avoid wearing rubber gloves, but no, it means avoiding a long list of fruits and vegetables too. I decided to set myself the challenge of coming up with a tasty, nutritious smoothie that Ellen could enjoy with complete peace of mind. She warned me how difficult she was to ‘cook’ for, but I pointed out that as I was a vegan, juicing, gluten-free raw foodie, I know how that is!

I had a couple of days to ponder this conundrum while Hurricane Fremily (aka my 2 toddler grandchildren) hit landfall, and I did a bit of research to make sure I understood the issues.

Latex allergy is caused by a reaction to the protein in latex and can range from wheezing, itchy skin, hives to full-on anaphylaxic shock. Some people who have latex allergy may also have an allergic response to certain fruits including banana, cherries, plums, papaya, grapes, pineapple, avocado, chestnut, kiwi fruit, mango, passionfruit, fig, strawberry and soy.

Ellen seems ok with berries, oranges, lemons, melon (but not watermelon) and apples but she also can’t have squash, turnip, swede or broad beans due to a lifelong phobia! (Which I can totally understand as I have my parsnip phobia – shudders at the very word! See Pears But No More Parsnips: In Which I Confront My Parsnip Phobia! )

So there you have it, my challenge.

This is my first attempt. It’s an amazing colour! It’s a little tart, so if you want to add a little sweetness, add a medjool date, or reduce the amount of blackberries and add another apple. To ring the changes, you can substitute different berries, use coconut water or other nut milk, add oats to make it more substantial and alternate the superfood powders. I read that açaí is ok, but please do your own research. I understand lucuma has a latex sap when immature so I’m guessing that would best be avoided.

Purple berries contain powerful antioxidants which aid healthy ageing, memory, help prevent cancer and other diseases caused by inflammation. Hemp seeds have protein and healthy omega fats and are smooth and creamy to taste (see Shelled Hemp Seeds: Superfood or Psychogenic?!) Cashews are a good source of magnesium, which helps keep us calm, is essential for good mental health and prevents muscle cramps (see Magnesium: Are You Getting Enough?). Apples are all-round good for us! They contain soluble fibre and are good for the lungs.

All ingredients are organic where possible, vegan and can be made gluten-free by substituting seeds or Horchata (aka Tiger Nut Milk) if you’re sure you’re not allergic.  Measurements approximate.

Ingredients

Large handful of Blackberries (I used frozen)

Handful of Blueberries

1 Sweet Apple, washed & chopped (peel on)

Heaped Tbsp Hemp Seeds*

Handful of Cashews

1 Tbsp Açaí Powder*

Generous glass of Homemade Almond Milk (click link to see how to make your own, it’s really easy).

 Blend until smooth, and may this gorgeous vibrant smoothie give you a bright start to your day!

(When I was looking for a video to accompany this smoothie recipe, I started typing ‘berry’ and it started coming up with Berry White songs which I found highly amusing and since his outfit matches the colour of the smoothie, I decided to go with it!)

*https://www.therawchocolatecompany.com/

Allergic To Latex? Foods And Products To Avoid

http://latexallergyresources.org/latex-cross-reactive-foods-fact-sheet

Copyright: Chris McGowan

The Look, No Banana! Mango Smoothie Bowl

imageI nearly always start a smoothie wth a banana. I like that it thickens the smoothie but also that it has so many healthy nutrients in one ingredient and it is so satisfying.

Today, however, I went for something different: dried mango. I love mango, it is my favourite fruit: I love the juiciness, the colour and most of all the smell! But it is difficult to find them here, they are nearly always expensive and unripe.

Like avocados, they have a tendency to go off before they ripen and so when I get the urge for mango, I generally turn to the dried strips. Still organic, but not so juicy – or so messy! They take a little soaking first, so you may want to soak them in a little fresh apple juice or with the chia seeds and quinoa flakes in the coconut water for half an hour while you do something else. (This is extra yummy if you use frozen mango).

Mangoes are a good source of dietary fibre, B6, Folate, Vitamins A, C and K (necessary for bone health), and Potassium. Quinoa is a complete protein, while chia seeds are rich in vitamins, minerals, protein and essential omega fats (see also 3 Cheers for Chias! for more info on these amazing seeds plus further breakfast bowl recipes). Brazil nuts contain selenium, which some people are deficient in. (See Love Brazils? Beware Potential Selenium Overload! to read more about the symptoms of selenium deficiency and also the dangers of over-consumption).

This isn’t a particularly arty breakfast bowl, but it is simple and healthy.

All ingredients are organic, vegan and gluten-free.

Ingredients

1 Cup Dried Mango, chopped

1 Tbsp Quinoa Flakes

1 Tbsp Chia Seeds*

3 Brazil Nuts

1 Medium Glass Chi Coconut Water

Soak the above for about 30 minutes in the blender.

Blend and pour into a bowl and top with sliced apple and a sprinkling of dried coconut. 

Some smooth jazz today with some stunning natural photography.

(Ps If you’re reading this via email, you’ll have to go onto the blog to play the video)

Have a great day!

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Selenium Smoothie: A Light Energy Boost or Recovery Drink

Some time ago, I wrote a post about the importance of selenium in the diet, but somehow I didn’t get around to posting this recipe to accompany it. (See Love Brazils? Beware Potential Selenium Overload!) I think I was concerned I was posting too many smoothie recipes and not enough juicing ones!

This is a simple, light smoothie, but as always bear in mind my smoothie recipes are mostly meant to be meal replacements, energy boosts or recovery shakes. They contain protein, electrolytes, healthy fats, vitamins and minerals and are healthier alternatives to sugary, chemical-laden snacks and so-called energy bars and drinks.

The Brazils in this smoothie contain selenium, healthy fats and B vitamins, while the wheatgrass powder also contains selenium, B Vitamins including B6 and B12, Vitamins A, C, E and K (essential for bood clotting and bone health). Banana contains potassium for a healthy heart and B vitamins, the chia seeds are full of healthy nutrients including protein and omega fats, oats have magnesium to prevent cramping muscles and keep us calm. Dates are good sources of fibre, minerals including iron, calcium, copper and zinc, and Vitamins A, B, C and K.

Ingredients

1 Ripe Banana

2 Tbsps Gluten-Free Oats

1 Tbsp Chia Seeds*

3 Brazil Nuts

1 Medjool Date, pitted

1 Glass Coconut Water

1 Tsp Wheatgrass Powder

Soak the oats and chia seeds in the coconut water in the blender for 20 minutes for improved digestion and absorption, then blend with all the other ingredients.

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Banana Plum Smoothie with a Warming Dash of Cinnamon

imageThis is a mineral-rich smoothie with protein, fibre and omega fatty acids and a little warming cinnamon spice added now that Autumn is creeping in. Cinnamon has many health benefits including reducing spikes in blood sugar and lowering insulin resistance, as well as helping to balance your metabolism. Yellow plums are reputed to improve iron absorption, possibly due to their vitamin C content. Those with nut allergies can substitute the almond milk with tiger nut milk or any other non-dairy alternative.

All ingredients are organic, vegan and gluten-free, all measurements approximate.

Ingredients

1 Banana

1 Yellow Plum

2 Tbsps Golden Linseeds (lightly ground)

1 Heaped Tbsp Raw Hemp Seeds*

Glass of chilled Almond Milk (see here for how to make your own, it really is very easy and tastes much better than bought)

1 Medjool Date, pitted and chopped

A Dash of Cinnamon + another on top

 Blend and enjoy.

*from http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Blackberry, Açaí & Chia Smoothie

imageIt was just warm enough to have my breakfast smoothie outdoors this morning, but there is a definite autumnal feel in the air first thing. Nevertheless, reluctant to give in just yet, I donned my shorts and sunnies and made the most of it.

This smoothie had some gorgeous large organic blackberries in it. Blackberries are SO good for you.

Nutritionally dense, blackberries are rich in antioxidants, including Vitamin C, minerals and fibre. They are everywhere at the moment, so why not go back to your roots and spend a couple of hours in the fresh air blackberrying – be sure to wash them well and inspect them for insects before eating. Of course, if you’re 3 years old like my grand-daughter, completely disregard this advice, eat them all before you get home and just beam your purple smile!

Açaí is a South-American super-fruit with a mild chocolatey/blackberry flavour which complements the blackberries well while adding lots of healthy nutrients to the smoothie. Açaí is extremely high in antioxidants and has been found to boost immune cell function.

Pumpkin seeds are a good source of Omega 3 essential fatty acids and a good plant-based source of zinc, good for prostate health, a strong immune system, cell growth, wound healing and the breakdown of carbohydrates.

Vegan and Gluten-Free if you use Gluten-Free Oats.

Ingredients

1 Small Banana

Handful Blackberries, washed

1 Tbsp Açaí Powder*

2 Heaped Tbsps Oats

Glass Unsweetened Chi Coconut Water (depending how thick or thin you like it)

1 Tbsp Chia Seeds*

1 Small Handful Pumpkin Seeds

Blend and sip at leisure!

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Light & Summery Strawberry & Banana Smoothie

Finally, Summer has arrived up North and this is a lovely light summery smoothie, with healthy fats and protein, prebiotics and probiotics for a healthy gut and digestive system, dietary fibre, and lots of vitamins and minerals.

Do you know strawberries are not really fruit as their seeds are on the outside? They are bursting with nutrients, including Vitamin C, folate, B Vitamins, Vitamin K (needed for bone health), they are rich in powerful antioxidants and are thought to help prevent heart disease, cancer and inflammation. The leaves can also be eaten or made into tea.

Try to buy organic strawberries as this fruit is considered one of the ‘dirty dozen’, being one of the most sprayed fruits and retaining chemical residue.

image

(Apologies for the smoothie photo, no natural light at all when I took it, the smoothie actually looked much lighter and slightly pink).

Ingredients

1 Small Banana

10 Strawberries, washed and hulled

Handful of Pumpkin Seeds

1 Heaped Tbsp Chufa de Valencia Tiger Nut Flour

1 Heaped Tbsp Golden Linseeds, partially ground

1 Medium Glass Rebel Kitchen Organic Raw Coconut Water

1 Heaped Tbsp CoYo Plain Coconut Yogurt

1 Tsp Juicemaster Wheatgrass Powder

Blend and add ice.

http://coyo.com/enuk/

Juice Master

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Here’s a short but energetic video by The Undertones – watch the keyboard ‘player!’

Copyright: Chris McGowan

Golden Linseeds (aka Flax Seeds): The Original Superfood?

The latest post in my mini-series Essential Vitamins and Minerals (see Menu).

imageI was asked if I would write a post about Golden Linseeds as I often use them in my recipes. They are the lighter coloured of the 3 versions of flax seeds – being a golden colour they are commonly known by that term.

They are one of my favourite things to add to smoothies, protein bars and energy balls, fruit and yogurt, muesli, gluten-free bread and so on. I’ll provide some recipe links later on.

A few facts first:

The flax plant grows easily, producing small pale blue flowers, and produces pods of seeds that have been consumed by humans for over 6000 years.

Organic are best, to avoid any potential toxicity, buy them whole rather than in powder form and grind them a little in a coffee grinder or nut and seed grinder, a jarful at a time, and keep it in the fridge. Don’t over do it or the heat will damage them and turn them rancid. Grinding releases the oils and makes the nutrients more accessible. (The most effective way to have them is soaked and sprouted, this removes phytic acid – present in nuts and seeds – which can bind to minerals in the body, and releases even more nutrients, but I haven’t tried this yet).

They have a pleasantly mild, slightly nutty, malty taste. I love them!

(To view the slideshow, click onto the blog).

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Linseeds are one of the most nutritious foods available, being rich in Protein (3 Tbsps = 6g), Fibre, B1, Manganese, Selenium, Vitamin E and especially the Omega-3 Fatty Acid Alpha-Linolenic Acid (ALA). They are the richest plant-based source of this essential fatty acid, so good for vegans and vegetarians.

In particular, they are one of the best sources of Magnesium, necessary for preventing muscle cramps, for lifting mood, restful sleep, and a healthy gut – see my post Magnesium: Are You Getting Enough? for further information about this essential mineral that many people are defficient in.

Linseeds are also a good source of B6, Iron, Potassium, Copper and Zinc as well as Folates, which help prevent neural tube defects in the foetus if consumed prior to conception and in early pregnancy.

The healthy oils in linseeds are beneficial for healthy skin, hair and nails – try adding 2 Tbsps of seeds or 1 Tbsp of flaxseed oil daily to smoothies to benefit.

1-2 Tbsps of flaxseed oil can help improve acne, eczema and roseacea as well as help reduce symptoms of dry eye syndrome.

 People with Crohn’s or other digestive problems often find some relief when consuming linseeds as they are anti-inflammatory and can reduce gut inflammation. They are also gluten-free.

The anti-inflammatory nature of linseeds is also thought to aid in weight loss. Try adding 2 Tbsp of ground linseeds daily to your diet. They help you feel full for longer and aid the elimination of waste, which otherwise is held onto by the body and causes inflammation.

Finally, linseeds are packed with anti-oxidants called lignans. They are anti-aging and hormone-balancing, can help reduce menopausal symptoms and reduce the risk of osteoporosis as well as help regulate menstruation. 1-2 Tbsps of seeds plus 1 Tbsp of oil daily are recommended. These anti-oxidants are also antiviral and antibacterial and can help reduce the number and severity of colds.

Oh, and Dr Axe* recommends 1-3 Tbsps of flax oil and 8oz of carrot juice for the relief of constipation!

I think that just about covers everything.

(Linseeds like chia seeds can be used as egg replacement in vegan cooking when mixed with water).

As with all similar high fibre foods (chia seeds, for example), be sure to drink plenty of water and other liquids.

We buy our golden linseeds from Buy Wholefoods Online and Suma Wholefoods

As promised here are some links for recipes containing these little specs of nutritional gold:

Omega-Rich Plum & Blueberry Smoothie

Camilla’s Homemade Crispbread

Dipped Naked Tiger Nut, Mango & Orange Treats

 *https://draxe.com/10-flax-seed-benefits-nutrition-facts/

http://www.nutrition-and-you.com/flax-seed.html

Copyright: Chris McGowan

Omega-Rich Plum & Blueberry Smoothie

imageI devised this when I was writing a post on Golden Linseeds (see here) and I wanted a recipe to accompany it. Smoothies are a great way to ensure you get the essential fats contained in golden linseeds, along with all the other vitamins and minerals they provide.

Omega fatty acids are essential for brain and nerve health, but our bodies can’t produce Omega 3 or Omega 6, and a couple of tablespoons of linseeds in a smoothie will go a long way to fulfilling your body’s requirement.

Pumpkin seeds also provide Omega 3 and Omega 6 fatty acids while cashews provide a trace amount.

Along with oats, cashews are a good source of magnesium, a mineral we all need but rarely get enough of.

Wheatgrass contains all the minerals known to man as well as protein, fibre, B Vitamins, Viamins A, C, E and K.

The seeds and nuts also add to the overall protein content of the smoothies. 

Plums are a good source of potassium and iron, while blueberries are another item on the list of so-called superfoods, which are anti-ageing, are believed to help prevent and improve age-related mental impairment, and are a source of Vitamin K which is necessary for bone health.

Vegan and Gluten-free, Organic except the maple syrup.

Ingredients

1 Tbsp Gluten-free Oats

1 Medium Glass Rebel Kitchen Raw Organic Coconut Water

2 Tbsps Golden Linseeds, partially ground to make the nutrients more accessible

1 Tbsp Pumpkin Seeds

Small Handful of Cashew pieces

1 Tsp Wheatgrass Powder

A Handful of Blueberries

2 Ripe Plums, stoned and chopped

1 Medjool Date, pitted

1 Tsp Maple Syrup (optional)

 Blend and serve with ice or use chilled coconut water and frozenblueberries.

(If reading this via email, click onto the blog to see the video).

Copyright: Chris McGowan

Go Nuts With This Raspberry & Red Peanut Smoothie!

I had a handful of raspberries, an over-ripe nectarine and a handful of coarsely ground organic red peanuts left over from making a chilli-burger (see recipe here), so as they had become friends in the fridge I thought they would get on well together in the blender!

Raspberries contain much more Vitamin C than oranges, are a good source of Vitamin K (important for bone health), anti-oxidants, iron and the anti-aging resveratrol. They are considered heart-healthy.

Peanuts have the highest protein content of all the nuts, while tiger nuts and shelled hemp seeds are also excellent sources of protein, fibre, calcium and many more vitamins and minerals. Wheatgrass powder is absolutely packed with nutrients.

Ingredients

(All organic, measurements as always are approximate) 

1/2 Ripe Banana

A Handful of Raspberries, washed

A Small Ripe Nectarine

A Handful of Coarsely Ground Organic Red Peanuts

A Glass of Tiger Nut Milk

2 Tbsps Shelled Hemp Seeds*

1 Tsp Wheatgrass Powder 

1 Medjool Date

image
Save a raspberry to decorate

Blend and add ice, unless you’ve used frozen raspberries.

Find more Tiger Nut Recipes and Smoothie Recipes by clicking the links.

Here’s a clip from Peanuts to watch while you drink your smoothie, hope it starts your day with a smile! If you’re reading this via email  you’ll need to click onto the blog to watch.

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Summer Lovin’ Fruit Smoothie!

image

I LOVE summer fruits! They are here and gone all too soon. Normally I eat them as they are, all soft and ripe and oozing with juice,  or at most, chopped into a summer fruit salad with coconut yogurt and cinnamon. Today, however, I had an under-ripe nectarine, an over-ripe plum and a small galia melon that was on its way to becoming alcoholic!

Into the blender they went.

(This is a smoothie you can drink, no cutlery needed this time!)

*

Ingredients

(All organic, vegan and gluten-free)

Soak a heaped Tbsp of Buckwheat Flakes in the blender

with

1 Small Glass Chi Coconut Water – unsweetened –

while you get the other items ready.

1/2 Small Ripe Galia Melon, deseeded and flesh chopped

(Squeeze the juice from the skin into the blender – waste not, want not!)

1 Nectarine, pitted and chopped

1 Plum, pitted and chopped

Small handful of Cashew Nut Pieces

(Cashew nuts contain magnesium which helps you relax and lifts your mood)

Heaped Tbsp CoYo Plain Coconut Yogurt

Blend and serve.

You could try adding a pinch of Cinnamon or Ground Ginger, if liked.

Here’s some summer lovin’ with John Travolta & Olivia Neutron Bomb! (If you’re reading this via email, you need to click onto the blog to see the video).

Copyright: Chris McGowan