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.
Buckwheat, Blueberry & Probiotic Smoothie Bowl
By Rachel Grunwell
I eat this for breakfast as an alternative to porridge. But you can have it for a mid-afternoon snack too. I like to dig mine out with a spoon from a smoothie bowl but you can put it in a cup instead. It’s great for digestive health.
½ Cup of buckwheat (soaked in 1 Cup of water overnight to soften)
½ Cup water
½ Cup of blueberries (frozen or fresh is fine)
½ teaspoon of cinnamon
2 dates (pips removed)
Drizzle of rice malt syrup (or maple syrup is fine)
1 teaspoon of chia
A tub of probiotic yoghurt (I use Symbio pro-balance blueberry & wholegrains flavour, which compliments this recipe amazingly. This won Champion Yoghurt at the NZ Cheese Awards recently for good reason. It tastes delicious and the blueberry flavour bursts in your mouth, it has gluten-free grains, fibre, calcium, vitamins A & D and can help with your digestive health.
Method: Soak ½ Cup of Buckwheat in 1 Cup of water for several hours to soften (I do this overnight). Then remove the water. Put the buckwheat in a blender with the fresh water, cinnamon, blueberries and dates and blend. Pour this into a smoothie bowl and then top with the pro-biotic yoghurt, a drizzle of rice malt syrup and chia. Enjoy!
Cashew, Cinnamon & Cardamom Milk
This is so good that after I photographed it I polished off the lot! Yeah, that good. It went in one slurp! Actually, it’s even better after it has been in the fridge for a bit. Although, I obviously don’t have the will-power to leave it for that long without scoffing the lot!
Here’s what to do:
Place 1 cup of raw cashews in a bowl and cover with filtered water. Leave this to soak overnight. Next, rinse the soaked and softened cashews and put them in your NutriBullet with 3 fresh Cups of filtered water. Ps the NutriBullet is such a favourite toy of mine. I use it for making smoothies, bliss balls and a whole heap of other things. It’s powerful and so easy to use and clean. It usually gets used a couple of times daily.
Anyway, once you’ve blitzed the cashews in water then get a nut milk bag out and hold it open inside a bowl and pour the nut milk and pulp into the bag. Put the pulp to the side and use the smooth milk for this recipe. (You can use the pulp for other recipes and so pop it into the fridge).
Next scrape out 1 vanilla bean pod into the nut milk, place two dates (take out pips) in there too, 1/2 teaspoon each of cinnamon and cardamom, a handful of ice and blend. You can keep it creamy and thick as it is or add more filtered water and blitz. Now slurp it up in one go! Or put it in the fridge and have it deliciously cool if you have will-power.
- Rachel is a healthy food recipe creator and wellbeing columnist for two magazines. She is a mum, marathoner, yoga teacher the director of the Inspired Health website.
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