This nutrient-dense dessert jar will make you smile
This chocolate treat isn’t only divinely decadent, but boasts a host of superfood ingredients such as honey from The True Honey Co., who make a high-quality manuka honey that has wonderful anti-inflammatory and antibacterial properties. It’s also New Zealand-made and ethically harvested. Chia seeds are a hero ingredient, as well as being on-trend right now. These little powerhouses are a great source of protein, fibre and omega 3, just to name some benefits. However, the ultimate hero will be you, if you whip this recipe up for a loved one.
Refreshing and delicious, treat yourself to our sin-free, all-natural iced dessert.
With summer is in sight, there’s nothing quite like a refreshing bowl of Blackberry Whip. This super quick and easy recipe, packed full of natural ingredients, is perfect for a mid-afternoon snack.
A deliciously filling berry drink to celebrate summer.
I sometimes make double the amount of this pretty pink drink and put the extra into a big glass jar in the fridge for another day. Often the kids get to it before I can, of course. The strawberry moustache can be a giveaway with my youngest son, Finn. The coconut milk will keep you full for a while by the way – so that’s why it’s satisfying. Did I mention it is mouth-wateringly delicious too? I know this because my kids – who I dub ‘the chief taste-testers’ – love it too. I love berries and it’s so much fun to find a farm where you can pick your own. Check out pickyourown.org to find a farm to visit when the fruit is in season. Take the family on the weekend and pick strawberries to eat and get lots for the freezer too. That way, you can make this recipe with the freshest produce while supporting a local business.
Article by Rachel Grunwell: Award-winning writer. Magazine wellness columnist for Good magazine, & Indulge magazine (the latter goes on the Herald on-line weekly). Yoga + meditation teacher & PT. Co-leader of the Mindful Moments retreats at Rotorua’s Polynesian Spa.
TripAdvisor recently named Rotorua as one of their top 10 best places in the world for travel experiences.
Rotorua got 4th place. Meanwhile, 1st place went to San Carlos, Costa Rica, 2nd place went to Kauai, Hawaii, in the USA, while, the 3rd place-getter was Tromso in Norway….
I love this smoothie as an afternoon snack sometimes – or after a long run. My son Finn likes it anytime! Those are his hands at the ready… He’s my chief-taste-tester (a hard job, by someone has to do it right)!
The hero ingredient in this recipe is chia, which is a great source of protein, fibre and omega 3, just to name some benefits. Here’s the recipe…
Banana Chia Smoothie
2 cups of milk (I use almond milk but you can use any kind)
1 tablespoon of peanut butter
1 teaspoon of honey
½ teaspoon of cinnamon
1 teaspoon of ground linseed (if you have it in the cupboard, I sometimes leave this out)
½ teaspoon of vanilla bean powder
1 scoop protein powder (I use this for an extra protein boost sometimes, but you can leave it out if you wish).
¼ cup chia seeds (black or white)
Place all the ingredients (except the chia) into a blender and blend until smooth. Stir in the chia next and then leave the mixture in the fridge for roughly 20-minutes while the chia plumps up. Then get a spoon and scoop it out to enjoy! I sometimes put coconut and shaved dark chocolate on top too to garnish. Or it’s extra yummy with some yoghurt too!
By Rachel Grunwell
Try this delicious and nutrient-dense smoothie to fuel your family when it comes to snack-time. It’s gluten-free and dairy-free. The hero ingredient is raw maca powder, an amazing superfood which is made of real plant-based ingredients and is nourishing, healing, full of vitamins and gives an awesome energy boost. It’s derived from the maca roots (pervian gingseng by the way).
Chocolate Dream Smoothie:
2 tablespoons of coconut yoghurt (we love Raglan Coconut Yoghurt’s new Banana & Chai flavour!)
1 cup water
1/3 cup raw cashews
1 frozen banana (Commonsense Organics stocks ethical and organic All Good bananas)
1 tablespoon Raw Maca Powder (we love the Ceres Organics brand)
2 tablespoons cacao powder
½ teaspoon cinnamon
½ teaspoon vanilla bean powder
Method: Use a spoon to put the yoghurt on the bottom and randomly on the inside of a small clean glass jar or cup (to give a marbled effect). Now leave this to the side.
Next, use a blender to blitz the water and cashews until smooth – then add in the banana, maca powder, cacao, cinnamon, vanilla bean powder to combine. Pour this mixture into the jar you’ve prepared, then add a straw (or dig it out with a spoon) and enjoy! Better still, double the recipe to share.
Tips on Snack ideas & the low-down on the ingredients:
A great tip for a snack idea for the kids after school is to whip up nutrient-rich smoothies. My kids often come home from school and usually request this – rather than biscuits or chips. It’s just become a healthy habit we’ve adopted in our house. The trick is to make them taste yum and make them with real and good ingredients that boost energy and health levels.
My kids are my “chief taste-testers” for my recipes I create for Good magazine by the way. So, they love tasting beetroot juices, kale smoothies to decadent yet nutritionally-smart chocolate creations. If smoothies are made well, they go down well (and you can hear the straws slurping up the dregs!)
I used ingredients from Commonsense Organics – an organic retailer selling organic, allergy-aware and environmentally-friendly products. This company does “good stuff”. I love that financial profit is not their sole driver; They stock fresh products that consider the wider community and environment. They care about the whole process from garden-to-table and how workers, suppliers and customers are treated (the owners believe this is “ common sense”). So, when it comes to values, Commonsense Organics comes up trumps. I love to shop at their store in Mt Eden, Auckland. They’re also got five stores in Wellington.
Shop for the ingredients for this smoothie by clicking HERE.
Rachel is a wellness writer, columnist and recipe creator for Good magazine and also runs the lifestyle website inspiredhealth.co.nz. She’s the wellbeing ambassador for Cigna too. Follow her on InspiredHealth’s Facebook & Instagram.
By Rachel Grunwell
I love businesses that have values, make conscious decisions (about the environment and the people they work with) and boast a true heart-driven mission.
That’s why I love The True Honey Co – and, also, of course, because their ethically harvested Manuka honey from NZ’s most pristine locations is truly delicious.
Here’s a Choc Honey Frappe recipe that’s bursting with health benefits and takes only a minute to make. I try to have a teaspoon of Manuka honey in my daily ritual and its delicious all on its own. It’s yummy too in this recipe. Let me know what you think if you whip it up. It’s the perfect Summer afternoon go-to. My kids and I usually fight over the last drops!
Choc Honey Frappe
1 teaspoon The True Honey Co. Honey (revered for its antibacterial properties)
1 frozen banana
Pinch vanilla bean powder
1/2 cup almond milk
1 cup ice
1 teaspoon flax-seed oil (full of omega-3 fatty acids)
Put all the ingredients into a blender and blitz until smooth. Then pour the thick mixture into a glass jar or cup and this is delicious all on its own. I dig mine out with a spoon. I topped this frappe with a wedge of organic dark chocolate and some fresh strawberries because I had them at hand.
To Find out more about True Honey Co. Manuka Honey click HERE.
Sponsored content courtesy of the sweet peeps at True Honey Co. Manuka honey.
By Rachel Grunwell
Registrations are now open for a favourite annual Wellington event – Cigna Round the Bays.
But don’t just enter yourself for race day on February 19.
Step it up by entering with friends, work colleagues and family.
Together you can support each other’s training and get fitter and healthier.
Having a specific and achievable health goal on a set date like this event can help with keeping you all motivated on your health journey.
There’s a distance for every age and level: the Mitre 10 Mega buggy walk, the 6.5km fun run or walk, Bluebridge 10km, and the Cigna/Achilles half marathon (21km).
I’m stepping it up by getting my family involved, including husband Damien, and our kids Zach, 11, Lachie, 9, and Finn, 5.
Zach is especially excited about tackling his first 10km distance alongside me.
Actually, his speedy, young legs may leave me in his dust! The rest of my whanau will do the fun run.
Damien will likely be piggy-
backing little Finn near the end. The focus for our family,
training-wise, is to keep fitness fun and at the kids’ pace.
I’ll sneak in building a base fitness with my younger kids by doing things like scooter or bike rides, family walks, light jog at the weekend and walking to school sometimes.
Zach and I are doing run training, which we will build up slowly.
Meanwhile, tell your kids they are helping you to train for the event too.
Give your kids the title of chief coach. Remember to foster a can- do mind-set, with fitness and health in general around kids and be a positive role-model on this journey.
Inspiring your kids to be fit, healthy and happy is the ultimate gift, I reckon.
Lastly, visualise the red-faced, smiling, excited faces of your loved-ones at the finish-line and a shared feeling of success.
❚ Enter by registering HERE
❚ Column published in newspapers throughout Wellington.
Column by Rachel Grunwell, Cigna Health and Wellbeing Ambassador – a runner, qualified yoga teacher and director of the InspiredHealth website. Follow more of her personal journey to get her family ready for the event on Facebook and Instagram.
By Rachel Grunwell
Halloween is a fun time for my family. The kids love to dress up all scary or witchy and go trick-or-treating around our neighbourhood on October 31. We’re in the Auckland suburb of Mt Eden where families are used to little ghostly and ghastly costume-wearing kids turning up at the door!
Instead of lollies, these gluten-free gingerbread men are a yummy treat to give the kids – or to give other little trick-or-treaters. Or just to make up anytime for fun!
My youngest witchy – son Finn, aged 5 (pictured) – gives these the thumbs up. He loves helping in the kitchen – and of course, taste-testing the bats, pumpkins and legless gingerbread men.
Your kids will love making these too and so give them a whirl! Or if you have a cool and creepy recipe then share it with me too!!
Spooky Gluten-Free Gingerbread
3 tablespoons Chelsea Golden Syrup
½ cup Chelsea Organic Coconut Sugar
1 teaspoon each of mixed spice and cinnamon
1.5 teaspoons ground ginger
1 tablespoon water
1/2 teaspoon baking soda
1 ½ cups rice flour
½ cup potato flour
1 teaspoon baking powder
(add 2 teaspoons xanthum gum if you have it in the cupboard as this helps with binding the ingredients, but it’s not absolutely necessary)
Place Chelsea Golden Syrup in a pan, along with Chelsea Organic Coconut Sugar, mixed spice, cinnamon, ground ginger and water.
Heat until the sugar dissolves and then switch off the heat place the butter in the pan to melt.
Let the mixture cool a little and then add the baking soda.
In another bowl, put the sifted gluten-free flour and baking powder. Then add the heated ingredients from the pan and mix until a workable dough. Add more rice flour if you need it (i.e. if the dough is too sticky). Then sprinkle a generous amount of rice flour on your bench and use a roller to roll out the dough. Press Halloween-style cookie-cutter shapes in this. Use a spatula to lift the shapes up from the bench and onto the trays (so they stay in one piece).
Bake these on a greased tray, 180-degrees for about 10 mins.
Note: Use a spatula to lift the shapes from the tray onto a cooling rack and then pop them into a container.
150g dark chocolate
110g of coconut cream
Melt the chocolate in a double boiler (keep stirring throughout). Add the cream and mix. Leave this to cool to room temperature. Then pop it into an icing bag and pipe onto the biscuits. I used edible glitter too for an extra cool effect.
Find more delicious recipes for these school holidays at chelsea.co.nz
This post was made possible thanks to Chelsea.
Rachel is a recipe creator and wellbeing columnist for two magazines. She’s a yoga teacher, marathoner and director of the InspiredHealthNZ website, which inspires Kiwis to live a life they love. Follow Rachel on Facebook and Instagram.
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