Berry Protein Shake

What do you do when you have a heaps of berries you’d prefer to use up before you head to the farmer’s markets the next morning?

And what if you’re needing a protein injection because you’ve just performed a resistance (weight-training) session?

And you’ve just created a new batch of yoghurt from some Maleny Dairies milk, so your Thermomix is already ‘soiled’?

Well. Here’ what I did:

Food FervourI threw 20gms almonds in and milled them (Speed 10) for about 4 seconds, then added 150gm of the amazing full cream Maleny milk, about 40gms of frozen custard apple flesh (this is of course optional but I highly recommend it to thicken and sweeten the shake) and an unknown quantity (…but it was lots…) of strawberries and/or blueberries, firing it up to Speed 10 for 40 seconds. I certainly didn’t feel hungry after that.

NB: If this doesn’t seem like enough protein to you, simply mill a greater quantity of almonds: their protein content ratio is higher than that of the cow’s milk (but so is the fat content if you’re concerned about that). And if you’re not a dairy consumer, this is good news for you: you ain’t missin out. 😉

Advertisements

Blueberry Broccoli Leaf Smoothie

I have to admit that my broccoli plants here at home are a little bit of a disappointment. They haven’t really ‘performed’ yet – I’m still waiting for a ‘crop’. Sure, a few florets have popped up here and there, but they’re hardly enough for one meal.

So in the meantime, I’m culling the foliage (…um, also because I’m fighting a seemingly never-ending battle with aphids…) and rather than discard these nutrient dense leaves I try to find ways to get them into my body. Most people wouldn’t consider using broccoli leaves, but they are actually quite healthful: think kale. They’re very similar in texture (they actually belong to the same plant family – Brassica) …and like kale, one of the easiest ways to consume them quickly is to break ’em down in a blender.Food Fervour

Unable to find any exciting smoothie recipes that specifically included broccoli leaves, I ended up tweaking one I found on the site Pop Sugar, that asked for the vegetable itself. (Take a look here if you’re curious.) I substituted blueberries for the strawberries and completely forgot about adding yoghurt …but I think that was a blessing in disguise. The kicker was the peanut butter: I’ve never used it in a smoothie before, but …wow. I totally think it made this drink. One hundred percent.

Besides your trusty blender, you’ll need 1 frozen banana (chopped into chunks) 2 heaped teaspoons of peanut butter, ½ cup frozen blueberries and about 8 broccoli leaves (I used more because mine varied in size).

Throw it all in the blender with at least 1 cup of cold water (I added more after the first mix) then guzzle with glee.

It did occur to me that those with peanut/nut allergies could try substituting with tahini but having a much stronger flavour, I’m not sure if it would end up as tasty. If anyone decides to give it a go however, please let me know what happens!

Lychee, Lime & Mint Water

I’ve noticed that Fruit Water is starting to trend a little more now… and I mean fruit water beyond just lemon or lime or mint floating around in your glass: large jugs or urns with anything from cucumber to peach or mango flesh lolling around the bottom. This is meant to impart a tinge of flavour to make water consumption more tolerable to those who just don’t like drinking it.

I have no problem drinking water at all, but lately I’ve begun saving the water used when I’ve steamed veggies (knowing that some of the nutrients lost from the vegetables in the cooking process end up in the water) …and it’s not really enjoyable to drink straight. The I Quit Sugar gang suggest saving and using it in your smoothies. That’s a fantastic idea, but… I don’t consume smoothies often enough to use up all the water within a few days. So I needed to conceptualise some way to use larger quantities of the water in a single serve.

It wasn’t a complex idea, combining the ‘whole-fruit-in-water’ concept with the ‘nutrient-dense-steamed-water-for-smoothies’ notion, but I didn’t know if it would work. I mean, would it actually taste nice? There was obviously only one way to find out…

Food FervourMy first attempt involved fresh blueberries. And it shocked the pants off me. (Not literally.) It was delicious. Unfortunately I didn’t note the quantities, but I do recall using a decent handful of blueberries and perhaps 1-1½ cups of cold (veggie) water. And it really was this simple:

Water + whole fruit → blended = natural cordial.

Naturally this may only work with certain kinds of fruit …especially when you are already using steamed vegetable flavoured water… fruits that are naturally sweet and easily blended. For example, oranges may be too tart and fibrous – unless you can be bothered to remove the membrane and seeds from each segment…

Lychees are a naturally sweet and juicy fruit and I happened to have a bunch of them in the fridge. But because they’re also subtle in flavour, I thought I’d better add something else, to ensure I’d disguise the water’s taste. Since lime (like lemon) is well known to help intensify flavours (of other foods, besides themselves!) and I happened to have half a lime in the fridge, I opted for that and, in case that wasn’t enough, I added mint as well: another strong flavour and perfect compliment to both lychees and lime (…and very Asian…)Food Fervour

So for my single serve, this is what I used: 300mls water, the flesh of 6 lychees, a hand-squeeze of fresh lime, 10 or so mint leaves, 6-8 ice cubes.

Blend simply for as long as you wish, and serve immediately.

It’s a light, very refreshing bevvy, perfect for hot days like those we’ve been experiencing lately on the Gold Coast (…gotta love summer!) but just remember that unlike pure water, this beverage contains calories, so despite it being a far better option than juice, cordial or soft drink, it wouldn’t be such a great idea to chug down gallons of it on a daily basis either. Treat it as… a treat! Enjoy …and let me know what other fruit works if you feel adventurous!

 

Bulletproof Turmeric

You’re probably thinking “What the..?” But I didn’t know what else to call this amazing warm bevvy. It’s possibly an acquired taste, but given it is loaded to the hilt with health-giving properties, I’ve fallen in love with it…

Food FervourMost people know by now how good turmeric is for you. It’s classified as a “Superfood” (if there is such a thing) because its active ingredient, curcumin, is a powerful antioxidant and has highly effective anti-inflammatory properties. I’ve often wondered how to get more of it into my diet …without having to eat curries …daily. This drink is my answer.

I’ve seen many references to hot turmeric drink recipes, but most of them involve milk of some kind (which kind of stands to reason if they happen to be named ‘Golden Milk’). Now, whilst I don’t have an issue with milk per se, I definitely find heating water much quicker, easier & cleaner than heating milk. (And what the heck; there’s also the calorie argument if it really matters to you!)

So when I read the recipe for ‘Turmeric Tea’ on Russell James’ website the Raw Chef I was keen to try it, and then I realised its similarity to the Bulletproof coffee phenomenon: black coffee blended with ‘healthy’ fat is supposed to increase satiety, reduce caffeine reactions (like jitters) and improve mental clarity. But when I tried it, I just liked the way it made the coffee creamy. And this is pretty much what happens in this drink. But the oil also, more importantly, aids in the absorption of the star ingredient, as curcumin is fat soluble.

So vegans, lactose-intolerants and lazy people rejoice: this is a super-easy, delicious, caffeine-free health-giving concoction! Just a few words of warning, however: turmeric stains. I haven’t really had a huge issue with this (maybe I’m lucky) but be prepared for some yellowing of your equipment. Secondly, and more importantly, blending warm or hot liquids can be dangerous. Never use boiling water in an airtight blender: pressure build up can cause serious injury. Thermomixes are designed to handle this kind of use so they are the best option. Hand-held (stick) blenders obviously allow airflow, but I’m not sure how effective they will be for the entire process (the first step involves pulverising the turmeric). I have made the tea successfully in my Magic Bullet, but I ensured the water temperature was below 70º and opened the container slowly (there was still the hiss of a pressure release). Whatever you opt for, please take care.

Food FervourYou only need five ingredients for this brilliant beverage: water, turmeric, coconut oil, honey or maple and black pepper (apparently a substance in this called ‘piperine’ aids curcumin absorption by 2000% Reference: Authority Nutrition)

1 cup hot water (I used ½ cup boiling water + ½ room temp, but vary according to your blender option)

1 finger fresh turmeric, (approx 4-5cm long) peeled and roughly chopped (apparently ½ teaspoon of powdered turmeric is an acceptable substitute but I’d urge you to avoid processed foods where possible!)

1-2 teaspoons honey (or maple syrup for vegans)

1 tablespoon coconut oil (my aim is to try butter and even macadamia oil myself, in future. Let me know if you do and how it goes!)

a good pinch of black pepper

and perhaps ground cinnamon for dusting

Simply add the turmeric to the hot water and blend at high speed for approximately one minute. If you’re particular about ‘bits’ in the bottom of your cup, you could strain the fluid through a fine sieve (like a tea strainer or infuser) but I actually didn’t find there was much left …so save on your washing up and just consume the ‘wholefood’.

Add the honey, oil, pepper and wazz it up again for anywhere between 15-30 seconds. Pour into your teacup or mug immediately and watch the ‘froth’ form as you dust with cinnamon. Enjoy every golden sip.

 

 

Dirty Mango Daiquiri

Why Dirty? Because we all know that daiquiris are normally made on the fresh ‘clean’ spirit, white rum. The stuff that costs that little bit more than white wine, relatively speaking…

This cost-effective, “dirty”, but surprisingly palatable little daiquiri was born of a bottle of riesling I had sitting in my fridge. I’m not really a fan of white wine, and particularly not sweet whites, but rather than throw it out or waste time trying to find something to cook with it (there’s that theme about wastage again…) I decided to celebrate Friday afternoon/evening in a way that is slightly out of character for me…food fervour

And it was only possible thanks to the store of mango cheeks I have in my freezer. White wine + mango = surely a winning combination?

Yup. Well, so I am thinking after downing one. And might I add, I certainly didn’t measure anything so… you may need to ‘tweak’ to your liking…

All you need is a high powered blender, the frozen flesh of 1 or 2 mangoes and however much white wine you’d like to polish off…?!?! (Dry or sweet – I’m sure it wouldn’t matter. Much?)  Okay, okay, I think I used about 400mls. Put it this way: the less wine, the more viscous the cocktail. And if your mango doesn’t happen to be frozen, well, sheesh, it makes sense doesn’t it? It’ll be more fluid and slightly less brain-freezy.

Chuck it all in the blender and ….blend well. (Thermies, I think I had it on speed 9 for about a minute, but then added more wine and dropped it back to speed 5 for about 20 seconds) Imbibe immediately and follow up with food and/or lots of water….

The Hardcore Green

I’ve mentioned quite a few times how great watercress is for you: it’s the most nutrient-dense plant food you can get. Yes, it beats kale and spinach.

Unlike spinach however, watercress (and kale for that matter) don’t rate highly on a palatability scale. Well, not mine anyway. But I will give watercress the time of day because of its nutrient status.

So finding things to do with it is pretty difficult. It’s quite peppery so you usually wouldn’t want to use much. Food FervourA little in salads, sometimes soups, but I usually always revert to smoothies. They’re easy, and I can tolerate a larger ‘dose’ …Sorry, I’m really making it sound like medicine, huh? But according to Hippocrates it is, so give me this over a pill anyday…

Today however, I went overboard. I’ll blame the seller at the farmer’s market: the bunch of watercress I got for just $2.50 was so huge I wasn’t able to fit it in my fridge. I typically resolve this kind of issue by using some immediately. Hello, breakfast!

Food FervourThe problem was I had to chop one helluva lot off it to fit it in the placcy bag, in the fridge …see the pic: that’s the ‘handful’ in relation to my not-too-small (2 litre) Thermomix. If you are going to give this smoothie a go, I’d suggest you halve what I used. Unless you’re Hardcore. Like me. (Pffft!)

Simply blend a handful of watercress with the flesh of one mango, 200-300gm fresh pineapple (more or less, to taste: this is fruit that best ‘tempers’ the watercress) and 200mls of cold or coconut water. (Thermies, I blended it on speed 9 for 1 minute). Fresh mint may help to somewhat disguise the fiery watercress and will complement the tropical fruits as well.Food Fervour

Check out the rich green of my ‘hardcore’ (OD) watercress smoothie. Pretty colour but talk about a fire in my (throat and) belly!

My Sore Throat Soother

I don’t get sick often. But I’m pleased that, becoming so well-acquainted with my body, I can now pre-empt an immune system crash. You truly need to learn to listen to your body…

I worked 22 hours over the weekend and could sense a composite energy pattern at play: I was stimulated by the social nature of the work (customer service…as well as entertaining my fellow workmates!) as well as the coffee I’d knocked back earlier in the day but then exhaustion was also discernible in some little mishaps (read: brain fog) and the loss of self discipline (poor food choices!) the further the shifts progressed. The physical ‘dead-giveaway’ was how dry my lips were, despite drinking heaps of water….

So upon waking with a sore throat in the morning, I’ve swapped out my usual cup of black tea (dehydrating caffeine) with the old lemon-water trick. But mine is a little different… because I (pretty much) always have “nutrient density” on my mind. It’s by no means an original idea to add honey and ginger to a hot lemon & water drink, for their flavour (honey tames the lemon, ginger’s fire combats the stinging throat) and health properties, but I have found that a little turmeric (one of the flavour-of-the-month ‘superfoods’) goes well too.
It actually happened by mistake: I’d been given a turmeric root that was very pale in colour (not the usual vivid yellow) so I kind of mistook it for my ginger bulb (I store them both in a container in the freezer). Luckily I didn’t use too much, and the result was quite palatable.

food fervourSo what I do is pop the kettle on boil, ‘shave’ thin slivers of frozen ginger and turmeric (more ginger than turmeric, for taste) and pop them straight into my mug. Pouring the boiled water straight in, the root spices have a little time to steep, while I collect and add half a teaspoon of (raw) honey, stirring to dissolve. Then I’ll cut and juice half a lemon, and it’s ready to drink (at quite a palatable temperature too, thanks to the ‘cold’ lemon juice) immediately.

Oh, the relief! Thing is, it tastes so good I sometimes opt for a mug of the stuff when I’m not feeling off-colour, and that certainly cannot be a bad thing! 😉