Superfood Smoothie

Here you have two of my favourite superfoods in one super smoothie! But don’t forget that just like goji berries and raw cacao, you have a few other ‘super’ foods in this one too, such as kale, blueberries, and even lucuma. Essentially, it’s an all-round winner for your health!

Goji berries are one of the best berries you can include in your diet and also bring a touch of colour to recipes. They are especially high in vitamin C and fibre, whilst also being a great plant-based source of iron and vitamin A. They also pack a decent dose of protein and are fairly low calorie.

Blueberries are another fantastic type of berry and are generally more well-known than goji berries. Blueberries are bursting with antioxidants and research has shown that they are particularly good for brain health and the nervous system. Certain studies have even suggested they can help to improve memory function. When you freeze blueberries you will preserve the nutrients within, so it’s always a good idea to stock up when they are in season and enjoy throughout the year. A one cup serving of these berries will provide your body with ample vitamin K, manganese, vitamin C, fibre and copper, among many other health boosting vitamins and minerals.

Superfood Smoothie2To make enough of this super smoothie for one or two people, you will need the following ingredients:

1 tbsp of goji berries
2 cups / 16fl oz / 450ml of coconut water
1 banana, peeled
1 tsp of lucuma powder
1 tsp of raw cacao
1/2 cup / 2oz / 55g of blueberries
A handful of kale

You will first need to pre-soak the goji berries in a bowl of cold water for ten minutes before draining and rinsing. You can then place the berries in a blender with the rest of the ingredients and blitz for one to two minutes, or until smooth. Serve immediately and enjoy!

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Goji Berry Quinoa Bars

These bars make a wonderful on-the-go snack or quick breakfast, and they are full of goodness! I find it is a great idea to make up a batch over the weekend and then you will have a supply of healthy snacks during the week. These delicious bars do not require many ingredients and they do not take long to make either.

You may not use cherries very often in your baking, which is a shame as they are bursting with flavour and nutrition! Consuming cherries regularly is known to soothe aching joints, protect the health of your colon, help to keep your cholesterol levels down and also to maintain your eyesight. Regular consumption of cherries can also help you to get a good nights sleep as they are a natural source of melatonin. Cherries can be expensive when compared to other fruits so shop around and check out your local markets for a good deal!

Goji Berry Quinoa Bars2To make six of these bars you will need the following ingredients:

1 tbsp of coconut oil
1 cup / 6.5oz / 185g of quinoa, cooked
1 cup / 5oz / 140g of almonds, chopped
1 cup / 5 1/2 oz / 150g of dried cherries, chopped
1/2 cup / 2oz / 55g of goji berries
2 tbsp of brown rice syrup
1/2 cup / 4fl oz / 125ml of water

The first step is to preheat the oven to 425F / 220°C / gas mark 7 and grease an 8 × 8 × 1inch (20 × 20 × 2.5cm) square bake pan (cake tin) with a light layer of coconut oil. On a separate baking tray, you can spread the cooked quinoa and almonds together before placing in the preheated oven for ten minutes.

When the mixture is toasted, remove the tray from the oven and reduce the heat to 350°F / 180°C / gas mark 4. You can then place the cherries, goji berries, brown rice syrup and water into a food processor and blitz for a couple of minutes until everything is smooth. Once this is complete, transfer the mixture to a large mixing bowl and add the toasted almonds and quinoa. Stir well to combine.

Goji Berry Quinoa BarsNext, spoon the mixture into the bake pan and press down firmly with the back of a spoon. Ensure the mixture covers the bottom of the pan evenly. Then place in a preheated oven and bake for 20 minutes. Once cooked, cut the mixture into bars before turning out onto a wire rack to cool. These bars will keep fresh in an airtight container for up to five days.

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Healthy Hot Chocolate

So, some of you may have seen this before but, if like me you’re enduring the miserable weather in London, you’ll be happy to see it again!

A gorgeous cup of hot chocolate is an indulgence that most of us love to partake in. Whether it’s first thing in the morning, after a meal or before bed, hot chocolate is always something to look forward to. However, regardless of how delicious it may be, many hot chocolate products can be full of sugar, calories and saturated fat. For all of you who love this drink but aren’t so keen on the often poor nutrition involved, I have created this recipe for healthy plant based hot chocolate!

healthy hot chocolate grassrootsandgrains1To make enough to serve six, you need only the following ingredients:

1500 ml of plant based milk. Almond is perfect!
8 tsp of raw cacao (120 grams)
20 tsp of coconut palm sugar (300 grams)
1 tsp of lucuma
1 tsp of blueberry powder
1/2 a cinnamon stick
Goji berries as your marshmallows

healthy hot chocolate grassrootsandgrains2So all you have to do is heat your chosen milk whilst whisking in the raw cacao, coconut palm sugar, lucuma and blueberry powder. Once everything is combined and heated then you can add the cinnamon stick and leave to simmer for five minutes.

healthy hot chocolate grassrootsandgrains3Next, simply pour into as many mugs as you require and top with the goji berries and wait for them to go soft before you enjoy!

Goji berries are an amazing addition to your diet and have many great health benefits. Native to China, goji berries have long been used to treat some common problems such as high blood pressure and diabetes. As the goji berry is full of powerful antioxidants it is good for your bodies process of eradicating free radicals and encouraging positive health. Although it has never been proven, many people believe that a diet rich in antioxidants may slow the ageing process. It has also been suggested that goji berries have the potential to improve brain health which could prevent diseases which are age related like Alzheimer’s.

healthy hot chocolate grassrootsandgrains5The use of lucuma powder in this healthy hot chocolate is in place of the normal sweeteners you might expect in such a treat. Lucuma powder is made from the lucuma fruit which is native to Peru. It makes such a great alternative to other sweeteners as it is low on the glycemic index and also contains many nutrients such as beta-carotene, vitamin B3, zinc and iron, it is also rich in calcium and protein.

healthy hot chocolate grassrootsandgrains4Cinnamon can be added to almost anything and is full of goodness. By just including a little bit in your diet each day you will be lowering your cholesterol, regulating your blood sugar levels, boosting brain health and even protecting against some cancers! It is also proven to be a natural food preservative thanks to its anti-bacterial properties!

healthy hot chocolate grassrootsandgrains7

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