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!

Raw Coconut Balls

If you are a coconut junkie, then this will quickly become your go-to snack! Packed with superfoods and natural sweeteners, this recipe will also help keep any sweet cravings in check. These balls may be small (which is great for taking them everywhere with you!) but they contain some serious nutrition which makes them the perfect pick-me-up throughout the day. I especially recommend them before and after exercise to give your body the energy it needs!

Lucuma is one of my favourite natural sweeteners and you can buy it in powder form. It is made from a subtropical fruit tree that is native to South America which can reach heights of 50 feet! Not only is this sweetener free from gluten, but it also contains a range of antioxidants, vitamins and minerals. It is useful for giving your immune system a boost as well as contributing to the function of several essential functions in the body. Lucuma powder is especially high in potassium, calcium, magnesium and phosphorus. Using lucuma in your baking instead of regular sweeteners can help to bring about some serious benefits and promote optimal health.

Raw Coconut Balls2.pngTo make 10 – 12 of these balls, you will need the following ingredients:

2 cups / 70z / 200g of desiccated coconut (plus extra for rolling)
2 tbsp of coconut oil
2 tbsp of raw honey
1 tsp of lucuma powder
1 tsp of chia seeds

Raw Coconut BallsThe first step is to place all the ingredients in a blender and blitz for two to three minutes, or until you have a thick, coarse mixture. You can then remove the mixture from the blender and, using a large melon baller or your fingers, scoop and shape the mixture into 10–12 balls.

Roll each of the balls in a little bit of desiccated coconut, and place in the refrigerator to chill for about 20 minutes before serving. This tasty treat will stay fresh in your refrigerator for up to three days. As mentioned previously, these balls are great for taking with you as you go about your busy day and will give you an energy boost when you need it!

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!

Rose Chocolate Truffles

Let’s face it, the reality is that 3 out of my 4 kids are boys.  And boys are like dogs: they need to be walked at least three times a day!  2 of my boys are WAY into their sports – from rugby to football to cricket and then there’s our frosting on the cake, Nestor, who is 6 and the baby of the family.  When asked what he wants to be when he’s older…. he proudly replies:  ‘David Attenborough.’  So, in order to keep up with these active sportsmen and an explorer-to-be, I’ve got to fuel them with some REAL energy, some REAL foods, some NON-chemical, NON-pacakged, NON-processed foods.  So the gist of the recipe was created for my boys…. but then I do have ONE girl and I needed to include something a bit girlie, right?  And that’s where the Rose Water came in and so in all fairness, these power truffles are 3/4 boys and 1/4 girl.  I think I managed to please everyone in the family with this one……. now that’s a first!

ImageGrab yourself these cool ingredients: For 16 truffles (4 for each child if you have 4 kids!)

20 dates, de-stoned

2 Tbsp. coconut butter or oil

2 Tbsp. cacao powder

3/4 tsp. carob powder

2 tsp. lucuma

2 Tbsp. chia seeds

and the final ingredient:  1 tsp. rose water (so amazing)

You will also need Goji Berry powder, Blueberry powder and ground almonds for dusting.  The flowers in the photos are optional, but highly recommended if you have a girl!

ImageTake all ingredients and either blend in your high speed blender or simply just use your food processor to create a gorgeous paste.  Scrape out as much paste as you can into a bowl and use about a heaped teaspoon per truffle – roll in your hands to create a lovely, round ball.

ImageNext, roll those amazing truffles in some goji berry powder, blueberry powder or ground almonds.

ImageAnd Voila!  Takes no time at all to appease everyone in the family, including yourself!  If you’re having a dinner party, these are great incredibly healthy ‘after-dinner’ treats with some fresh mint tea!  These deliciOSO treats have NO refined sugar.  I used my favourite sugar replacement…. Dates…. instead.  Here are my FOUR top facts about amazing dates.

  1. Dates are free from cholesterol and contain very low fat and are also rich in vitamins and minerals.
  1. They are a rich source of protein, dietary fiber and rich in vitamin B1, B2, B3 and B5 along with vitamin A1 and C.
  1. Dates help improve the digestive system as it contains soluble and insoluble fibers and different kinds of amino acids.
  1. Dates are great energy boosters as they contain natural sugars like glucose, sucrose and fructose.

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To learn more about my online programmes such as the Green Smoothie Challenge for Juice Cleanse, head to my WEBSITE HERE for more details.

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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!

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Julie’s SUPERnut Butter Cups

Okay, so when I was younger, my hands down favourite treat was Reese’s peanut butter cup! If you’re not American, you may not know about these treats! But trust me, they are SOOOOOO good! Back then we didn’t know about the ‘badness’ of high fructose corn syrup, however as an American we did know how yummy the combination of peanut butter and chocolate is! I want my four kids to taste a seriously yummy butter nut cup too but perhaps not a Reese’s one……..So, I came up with a healthy, but to me, even MORE delicious alternative and I can tell you that these were a hit with all of them. My youngest is already asking if I can make them for his birthday party (which isn’t until October but I’ll keep it in mind)!

Let’s start with the chocolate sauce which frankly, can be used on pancakes, ice cream and strawberries! So keep this at hand.

julies_supernut_buttercups_grassrootsandgrainsIngredients:

200g of cacao butter
10 – 12 tbsp. of raw cacao powder
4 tbsp. of coconut nectar (or agave or raw honey)
4 tsp. of lucuma
1 and a 1/2 tbsp. of carob powder
1 tsp. of maca
1/4 tsp. of pink himalayan sea salt

Almond butter filling:

1/2 cup almond butter (I used white almond butter and it was delicious too!)
1 Tbsp. coconut nectar (or raw honey or agave)
1 Tbsp. lucuma powder
1/4 tsp. pink himalayan sea salt

julies_supernut_buttercups_grassrootsandgrains (2)In a saucepan, melt the cacao butter over low to medium heat or use a double boiler. Fold in the rest of the ingredients. Next, line your cupcake tray with paper cups and spoon in enough chocolate sauce to cover the bottom. Place in the fridge until the sauce is solidified; this should usually take about 15 minutes.

julies_supernut_buttercups_grassrootsandgrains (3)For the Almond butter filling, combine all of the ingredients together so that it eventually looks like cookie dough. Then, get a good heaped teaspoon of dough and roll it into a ball. Using your hands, flatten to just less than the diameter of the base of the cups. Now you can add these almond nut butter saucer shapes to the cups and spoon the remainder of the chocolate sauce over the top, covering them completely.

julies_supernut_buttercups_grassrootsandgrains (4)Finally, place in the fridge for a good hour and presto! You can then remove the paper cups and store in a sealed container in the fridge. Although, if you’re anything like me, they won’t be in the fridge for very long!

julies_supernut_buttercups_grassrootsandgrains (5)These tasty treats taste even better than the store bought alternatives and will provide your body with a wealth of goodness. For example, instead of being crammed with sugar, they are sweetened with lucuma and coconut nectar. As you may remember from previous recipes, lucuma is made from a Peruvian plant and is completely natural. As well as being great as a sweetener, it is a good source of fibre, beta-carotene, niacin, iron and a whole host of other vitamins and minerals. Similarly, coconut nectar is free from gluten and fat and is the perfect low glycemic sweetener!

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Avocado, Chocolate and Lucuma Mousse

This is GREAT for kids and for dinner guests!  In fact, your dinner guests will be shocked after they discover that this pudding is very nutrient dense and consists of NO refined sugar!  I started making this for my six year old as he’s addicted to chocolate, chocolate, chocolate!  But on the other hand my eight year old is addicted to avocados, avocados, avocados!

Avocado, Chocolate and Lucuma Mousse grassrootsandgrains (2)

To keep everybody happy, I decided to combine the two, with some lucuma for a little Peruvian Maple flavour, and voila! This mousse was born! To make enough to happily serve two, you’ll just need the following ingredients:

1 medium ripe avocado
1/3 of a cup of raw cacao powder, or more to taste
3 fresh dates, pitted and roughly chopped
1/3 of a cup of coconut milk, nut milk or filtered water
½ a teaspoon of natural vanilla extract (or you can use pure vanilla bean powder)
A pinch of unrefined sea salt
1 tablespoon of lucuma

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So all you need to do to create this dish is blend everything together and then leave to chill in the fridge for an hour. Then you can top it with your favourite super food and enjoy this awesome ‘avocacao’ treat!

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Raw cacao is a fantastic ingredient to use when trying to make a healthy dessert. It has been associated with several health claims ranging from improving the function of the heart to helping to reduce cataracts. Many studies have also suggested that theobromine, which is a non-addictive stimulant naturally found in raw cacao, can be used to combat depression. Additionally, it is high in antioxidants and essential fatty acids. If you want to increase your good cholesterol levels whilst decreasing bad cholesterol levels then raw cacao is the perfect thing to include in your diet.

Avocado, Chocolate and Lucuma Mousse grassrootsandgrains (3)

Using avocado in a dessert might not seem like a conventional idea but they are full of so much goodness that you really can’t go wrong! Be sure to pick a ripe one to make your mousse and always scrape it out well as the portion nearest the skin is where the most nutrients can be found! Avocados are crammed with good fats that help to protect the heart against disease.

Avocado, Chocolate and Lucuma Mousse grassrootsandgrains (4)

The Lucuma fruit, which is native to Peru, provides the perfect sweetener! The fruit is dried out at a low temperature and then turned into powder. It rates low on the glycemic scale and is full of nutrients like iron, zinc, beta-carotene and calcium. The maple-like taste makes it great for sweet dessert dishes whilst keeping you healthy at the same time!

Avocado, Chocolate and Lucuma Mousse grassrootsandgrains

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