Indulged a bit too much this weekend? All your good intentions left you by Saturday evening while dining out? Do you need to up your veggie intake? Then this delicious detox green smoothie is just what you need.
Feeling a bit under the weather and want to boost your immunity? Want to help your skin with collagen production without having to buy an expensive cream? Then this Vitamin C booster smoothie is the perfect breakfast remedy for you.
I regularly make these muesli muffins as a breakfast treat and lunchbox filler for my family. They are light and fluffy with chewy bits on the inside. They freeze quite well and, if your family is anything like mine, you might want to double the recipe, which can also be easily done. They are perfect to make the night before, as they are quite quick and easy to assemble. I fill them with pecans or walnuts and this time around I added some cranberries as well. They are especially delicious if you serve them warm straight from the oven with some cheese, butter, and preserves.
Remember not to overmix the batter, it is better to just mix until combined to ensure that the muffins don’t have too fine a texture. Great muffins ought to have a slightly lumpy texture.
Takes: 15 min to prepare and 25 minutes to bake. Serves: 12 muffins. Easy
You will need:
- 625 ml flour
- 20 ml baking powder
- 5 ml ground cinnamon
- large pinch of salt
- 125 ml castor sugar
- 3/4 cup grated carrots
- 250 ml muesli
- 50g walnuts
- 1/4 cup dried cranberries
- 2 large free-range eggs
- 125 ml canola oil
- 250 ml organic full cream milk
- 5ml vanilla essence
- Preheat the oven to 180° C and line a muffin tin with muffin cases.
- Add flour, baking powder, cinnamon, salt, and castor sugar to a mixing bowl and whisk well.
- Stir in the carrots, muesli, nuts, and dried cranberries.
- In another bowl whisk the eggs, oil, milk, and vanilla together and stir into the flour mixture.
- Bake for 25 minutes or until an inserted toothpick comes out clean.
- Serve with your favorite preserves and cheese.
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This recipe was adapted from Recipes from Vrouekeur.
Só, after this winter I decided to take the next sixty days to adopt healthier habits, to take my health back one day at a time. This includes exercising most days and starting each day with a breakfast that is rich in micro nutrients. This blueberry and banana smoothie bowl meets the exact criteria. The great thing is that it actually tastes just like blueberry ice-cream. This is like Summer in a bowl. I love to just take my time savouring each spoonful packed with amazing anti-oxidants and cancer-fighting benefits. This smoothie bowl leaves me so satisfied, I don’t need another snack until lunch time. I like to add extra nuts and granola as a topping for extra crunch and texture.
Blueberries contain the following vitamins and minerals:
- Vitamin K1: This vitamin assists with healthy blood clotting and is also beneficial for bone health.
- Vitamin C: Vitamin C is an important anti-oxidant that assists in skin health and immune function.
- Manganese: An important mineral that assists carboydrate metabolism.
Bueberries further contains small amounts of vitamin E and B6, are extremely rich in antioxidants and they contribute to heart health, brain health and blood sugar control.
Takes: Less than 5 minutes to assemble. Serves 1 Very easy.
You will need:
- 1 frozen banana (not too ripe)
- 1 cup frozen blueberries
- 1/4 cup light coconut milk
- A powerful blender
- Fresh fruit, toasted nuts (I used almonds) and/or granola to top your smoothie bowl with.
How to make:
- Place all of the above ingredients in a blender and blend until it reaches an ice-cream-like consistancy.
- Scoop the mixture into a breakfast bowl and top with your choice of fresh fruit, granola and/or toasted nuts.
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My family seems to live of oats. This healthy grain is always around to fill tummies and to give energy and comfort where it is needed. Heck, many a Sunday evening when this mom is not in the mood to cook anymore, my children would grab a bowl of quick oats. I have even caught my teenager with a bowl just before her two hour swim practice, making sure she has enough energy to carry her through a tough set. It even seems to make its way on our camping trips. Jip, oats is a big part of this family’s breakfast repertoire. If I find my pantry without oats for a day or so I almost feel like I have been caught with my pants down.
A friend of mine remarked the other day how her family does not like oats because it is so bland. Well never despair! Here is a quick idea to perk up your healthy bowl of gluten-free, whole grain that is a great source of vitamins, fibre minerals and anti-oxidants with added perks of weight-loss, lower blood sugar and reduced risk of heart disease. It is also the perfect blank canvas to further add nutrition in the form of your favorite fruits, nuts, yoghurt, seeds and heck if you want to why not peanut butter and dark chocolate chips.
Why is oatmeal seen as healthy?
Oats is seen as healthy for quite a few reasons, here is a few of my favorites:
- Oats contain both soluble and insoluble fibre that lowers cholesterol and help stabilize blood sugar levels. It also assists the body with intestinal health.
- Oats have a variety of anti-oxidants that has been found to exibit anti-inflammatory activity. It may provide protection against coronary disease and colon cancer.
- One cup of cooked oats has 4 grams of fibre and six grams of protein.
- Oats keep you full for longer and can thus help you to loose weight.
For this delicious bowl of oats I added some naturally flavored yoghurt from a dairy farm near to us as well as berries, some almonds and banana. Top it with a teaspoon of honey and sprinkle of cinnamon and you have a beautiful creamy, rich breakfast that will make your family sing.
Serves 2. Takes about 20 minutes. Easy.
You will need:
1 cup rolled oats
2 cups boiling water
1/4 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon vanilla
To top your oats:
Naturally flavored yoghurt
Some honey and if you want some extra cinnamon
- Place all the ingredients excluding the toppings in a saucepan and bring everything to a boil. Cook for about 5 minutes and then reduce the heat.
- Simmer for 10 minutes and remove from heat.
- Let the oats cool down for a few minutes with the lid on the saucepan.
- Dish the oats into your favorite bowls and top with the fruits, nuts, yoghurt, honey and cinnamon.
What if I told you that what you start your day with will impact the rest of your day? Putting together a healthy, nourishing breakfast does not need to be difficult or time consuming and a Buddha bowl such as the one I created will keep your energy levels up for the whole morning and prevent unwanted cravings that can lead to unhealthy snacking. It is also a creative way to finish all your left-over veggies from previous meals.
A Buddha bowl usually consists of a grain, fresh or roasted veggies and good quality protein and a healthy fat. I put this bowl together in less than fifteen minutes as I cooked the red and white quinoa in my pressure cooker in ten minutes, while simultaneously boiling the egg in an egg boiler device. (Yes, I am a bit of a kitchen gadget junkie). The rest is just left-overs from meals over the weekend like the corn that I cut from half a cobb and the roasted artichokes and sweet peppers that I used on our home-made pizza on Friday. Furthermore I just added a bit of everyday fresh ingredients fom my refrigerator. I really love the idea that you can add all of your favorite things to your bowl, the key is just to have some balance, a good quality grain, good protein, healthy fats and your favorite veggies. Why not swop out some of your veggies for some of your favorite fruits if you feel like it?
Serves 1. Easy. Takes less than 15 minutes.
How to make this Budha Bowl:
You wil need:
- 1/4 cup prepared quinoa
- 1/2 cob of corn cut off
- 1/2 cup chopped red and yellow pepper
- 1/2 cup shredded lettuce
- 5 cherry tomatoes halved
- 2 bottled roasted artichoke hearts chopped
- 1 medium boiled egg
- 2 teaspoons virgin olive oil
- micro herbs to garnish
- Salt and pepper to season
How to assemble:
- Neatly place all of the above ingredients in a medium bowl of your choice.
- Drizzle olive oil over all the ingredients
- Season with salt and pepper
A little bit of sunshine in a glass, that is what you will have when you make yourself this banana and paw-paw smoothie.
So lately I have been feeling a little glum. I think my winter-blues have finally caught up with me and I knew this morning that it was time to take action. So I went for a 5km run and the exercise seriously put me in the mood for a healthy breakfast with nutritious ingredients that will be good for my body and mind, therefore I whipped out my blender and a few minutes later I was sipping this silky smoothie that is packed with banana, paw-paw, greek yoghurt, and chia seeds. Sitting in the sun, enjoying my post-workout breakfast, with Sir Henry Samoosakat, (our Maincoon cat) was just what the docter ordered, I instantly felt my mood lift.
The good news is that bananas are high in fibre, potassium and vitamin B6 while paw-paws are packed with its fair share of fibre, vitamin C and anti-oxidants. Mix in the greek yoghurt that is full of protein and chia seeds loaded with omega 3 fatty acids and you can’t go wrong. Now I ask you, who wants to eat a bowl of commercial, sugary cereal when you can pack such a mean, healthy, creamy punch for your body in one go?
Serves 1. Takes: 5 Minutes. Very easy
You will need:
- 1/2 small paw-paw
- 1 small banana
- 1/2 cup Greek yoghurt
- 1 cup of water (or 1/2 water, 1/2 ice)
- 1/2 teaspoon vanilla essence
- 1 teaspoon honey (optional)
- 1 Tbsp chia seeds
What you need to do:
- Add everything to a blender and blend until silky smooth and creamy.
- Pour into a glass and garnish with some chia seeds if desired.
If you enjoyed this post also have a look at my Warm Pumpkin Pie Breakfast Smoothie