Here's a lovely weekend breakie bircher using sweet succulent figs. Figs are a good source of potassium, an important mineral that helps control blood pressure. Eating figs regularly is also a fantastic way to increase your dietary fibre intake, which will have a positive effect on your digestion and help keep you nice and regular. Figs are a heart friendly fruit as they contain a type of soluble fibre called pectin, which helps keep your blood cholesterol levels in check. Figs are in season now.
1/2 cup organic rolled oats
1/2 cup almond milk
2 Heap Tablespoons organic natural yoghurt
2 Tablespoons shredded coconut
1 Tablespoon sunflower seeds
2 whole figs
Place oats, coconut, sunflower seeds and almond milk in a container and place in the fridge to soak for an hour or so. You can make this the night before and soak them overnight.
When you are ready to eat, grate apple and stir through oat mixture. You can leave skin on for extra fibre. Then mix through yoghurt and serve a fig halved, and sprinkle some sunflower seeds and coconut on top.
Beautiful juicy nectarines would have to be one of my favourite fruits. I made these absolutely scrumptious little nectarine crumbles last night I thought I just had to share with you. They are so quick and easy, they only take 15 minutes to whip up. And the best thing is they only contain good wholesome ingredients and no added sugar. You might want to make a double batch though, as I did have a few complaints from my family last night that there wasn't enough for seconds :)
Nectarines are loaded with vitamin C and beta-carotene, which are two super important nutrients needed for a strong functioning immune system, and for healthy, youthful looking skin. Brazil nuts are packed with protein and healthy fats, and they're one of the best sources of selenium around, which is an important antioxidant mineral that helps protect us from cancer. Pepitas are a great way to boost your zinc levels along with supporting healthy immune function and wound healing.
½ cup rolled oats
¼ cup shredded coconut
10 brazil nuts
3 Tablespoons of pepitas (pumpkin seeds)
2 Tablespoons raw honey
Vanilla yoghurt and 4 strawberries to top
Place oats, coconut, brazil nuts, and pepitas in food processer and blend well. Pour into a small bowl.
Add honey and combine well.
Peel and cut nectarines and place in 4 ramekin dishes, then top with crumble mixture.
Place in a 200*C oven for 10 minutes.
Top with a spoonful of vanilla yoghurt and a strawberry and serve.
Makes 4 individual crumbles.
Commercially made muesli bars are generally full of sugar, some brands containing up to four different types, and they're often high in saturated fats. My super green seed bars are super healthy, containing no added sugar, only naturally sweetened with fibre-rich dates. These bars are a great source of beneficial unsaturated fats, including omega-3's, which are good for your heart and brain, and they're packed with protein, to assist with repair and maintenance of the body, and to help keep blood sugar levels nice and balanced. These bars also contain plenty of fibre to help improve your digestive health and keep you regular. I've added in some of Synergy Natural super green powder, which contains spirulina, chlorella, wheat and barley grass. These superfoods are extremely rich in vitamins, minerals and antioxidants to help strengthen your immunity, support liver detoxification and will give your energy levels and general health a boost. My super green seed bars are gluten and lactose free, and because they're free from nuts you can also put them in your kids lunch boxes for school.
¾ cup pumpkin seeds
½ cup quinoa flakes
½ cup desiccated coconut (plus extra for topping)
3 Tbsp tahini
2 Tbsp chia seed meal
2 Tbsp cold pressed coconut oil
26 sulfur-free dates
3 teaspoons of super green powder (I like to use Synergy Natural)
Soak dates in hot water for 15 minutes and then drain.
Line a small slice tray with baking paper.
Place all dry ingredients into a food processor and blend well, then pour into a medium bowl.
Add dates, coconut oil and tahini to food processor and blend until a smooth paste.
Mix date mixture through dry ingredients.
Press mixture onto the slice tray and sprinkle with extra coconut, then press into bars.
Place in the freezer for 40 minutes.
Cut into 12 bars and keep in an airtight container in the fridge.
Smoothies are a fantastic way of getting lots of nutritious ingredients into your kids in a fun and easy way. I made this pear and coconut protein smoothie for my little girl this afternoon when she got home from school. It's super healthy and filling, so it will keep her going until dinner.
Adding coconut flesh and bananas to smoothies makes them lovely and creamy. We're big coconut fans in our place so whenever we drink a fresh coconut I keep the flesh for smoothies, or to mix through porridge or bircher muesli the next day. The fat in coconut flesh acts differently to other saturated fats as it is taken into the cells easily and burnt as energy. Coconut flesh is a great source of fibre and caprylic acid which helps prevent yeast infections. Bananas and pears are full of vitamin C and antioxidant goodness, to help boost your immune function. Bananas are also one of the few fruits that contain a type of fibre called resistant starch, which support and maintain the health of the colon by promoting healthy levels of “friendly” bowel bacteria.
This smoothie is packed with protein so it will stop your kids from craving sugary foods and raiding the cookie jar as soon as they get home from school. Protein is so important for growing kids to provide them with amino acids for healthy growth and development. Walnuts are considered food for your brain, not because they look like little brains, but because they're rich in omega-3's. Our brains need these healthy fats to function properly, and to help improve cognitive function and memory. Chia seeds are another great source of fibre and omega-3 fats.
Handful of walnuts
1 tablespoon chia seed meal
2 tablespoons of protein powder (I use a vanilla brown rice protein powder by Sunwarrior #)
1 1/2 cups of almond milk
1 ripe banana
Flesh of one young coconut
1 large ripe pear
Place all ingredients into a blender and mix until smooth.
Sprinkle with some flaxseeds and a slice of pear to make it look pretty. Then enjoy!
Any leftovers you can freeze to make ice blocks for your kids to eat during the week.
# The Sunwarrior brown rice protein powder is raw and fermented, so it has a rich amino acid profile, and it is easily digested. Great for anyone with allergies or lactose or gluten intolerance.