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.


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

Horchata (aka Tiger Nut Milk)

Pardon? Horchata! It sounds like something you would say when someone sneezes, but Horchata is actually Tiger Nut Milk! I was recently reminded of eating tigernuts as a child when I came across the lovely Ani from the Tiger Nut Company on Twitter (@theTigerNutCo).I haven’t had them since I was very young and it brought back all sorts of sensory memories. I decided to order some raw, organic tiger nuts and we have been making Horchata or Tiger Nut Milk with them.

So what are tiger nuts? Well, for a start they aren’t nuts! They are tiny super tubers packed with nutrients: protein, fibre, fatty acids, calcium, magnesium, Vitamin E and potassium. They are sweet and when soaked and blended with water, they make a lovely sweet, creamy milk.


There is no waste, as you can dry the pulp in a low oven and use it in making burgers, energy balls, sprinkle it on your breakfast or add to smoothies. (See also my recipes for Lemony Tiger Nut Truffles here and Raw Orange, Cacao and Walnut Cookies here). This recipe makes about a litre, the glass jug in the photo was almost full.

There is a recipe for Horchata on the company website but here is my version:


1 Cup Raw, Organic Tigernuts soaked overnight in filtered water

3-4 Cups Filtered Water, depending how creamy you like it

1 Pitted Medjool Date (optional)

1/4 Tsp Vanilla Extract

Pinch of Himalayan Pink Salt

Drain soaked Tigernuts and add to high speed blender* with filtered water, date, vanilla and salt.

Blend on fast until smooth, about a minute.

Strain into a large jug or bowl through a nut milk bag or piece of muslin

Pour into an airtight bottle and keep in the fridge.

Keeps for about 4 days in my Grip & Go leakproof glass bottle.


It is also nice slightly warmed with a sprinkling of cinnamon and served in a pretty pink cup!


*See here for blender reviews

Copyright: Chris McGowan