October 27th, 2017 | by The Body Refinery Online
Berries signal the start of warm months ahead and of course the festive season (well in Australia anyway!). Although very small in size, berries are loaded with vitamins and minerals and potent antioxidants. They are also low in calories and high in fibre so definitely nature’s superstar!
This refreshing Berry Ice Cream contains no added sugar and is dairy free, low GI and gluten free. Simply freeze some chopped bananas and berries overnight and you have a dessert ready to whip up in minutes. Bon appétit!
SERVE – 1L
- Per scoop (100ml) = 98 calories & 7g carbohydrates
- 4 large bananas
- 2 cups frozen mixed berries
- 2 large avocados
- Peel bananas and discard skin.
- Remove any bruises and then bananas into large pieces.
- Place bananas pieces into a snap lock freezer bag and freeze overnight.
- In a large processor, blend the frozen bananas until they resemble large breadcrumbs.
- Peel the avocados and remove the stone and any blemishes.
- Add the avocados to the processor and blend again, using a spatula to scrape down the sides between blends.
- Add frozen berries and blend again, using a spatula to push down the berries and scrape down the sides
- Transfer mixture to a metal cake/loaf tin or plastic freeze-proof container. Freeze your Berry Ice Cream overnight.
- Before serving, remove from freezer and let the ice cream sit for at least 10 minutes before serving.
Serve alone or with mixed berries.
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October 6th, 2017 | by The Body Refinery Online
How do we ward off colds and flu and keep the immune system strong during the cooler months? We only have to turn to nature to give us the answer – using seasonal produce will provide all the essential vitamins and minerals needed to keep us looking and feeling good on the inside and out.
At the moment, I am making ‘Beta Carotene Rich Soup’, one of my all time favourite ‘comfort foods’. Roasting carrots in olive oil actually provide more beta carotene, a potent antioxidant than raw carrots. Antioxidants are nature’s answer to ageing younger! Perfect for a light lunch or snack!
SERVES – 4
500g carrots, peeled and chopped into small chunks
2 large potatoes, peeled and chopped into small chunks
2 cups vegetable stock
1 cup freshly squeezed orange juice
1 teaspoon curry powder
1 teaspoon chopped fresh ginger
Freshly ground black pepper and Himalayan sea salt to season
Organic Natural/Greek yoghurt or Coconut yoghurt and dill to garnish
Preheat oven to 180C. Place carrot and sweet potato onto baking trays. Drizzle with olive oil and use fingers to rub through the vegetables. Season with Himalayan sea salt and black pepper. Roast vegetables for 30-40 minutes or until soft.
Place roasted vegetables in a blender and add all other ingredients. Puree until smooth (can also use a bamix).
Garnish with yoghurt and dill, if desired.
TIP: This Beta Carotene Rich Soup is quite thick in consistency. Add extra water if you like it a bit thinner.
Do you love chocolate? See our Superfood Chocolate Clusters recipe, another delicious snack.
September 15th, 2017 | by The Body Refinery Online
How do you satisfy a chocolate craving without jeopardising your diet? Try these Superfood Chocolate Clusters packed with antioxidants, nourishing the body both inside and out.
SERVES – 1
2 Tbsp organic extra virgin coconut oil
2 heaped Tbsp cacao powder
1/3 cup coconut flakes
1 cup roasted almonds (could use other nuts such as macadamias)
1 punnet fresh blueberries or 1 cup frozen blueberries
1/2 tsp vanilla extract
1 Tablespoon pure maple syrup
In a saucepan, heat coconut oil and cacao. Stir over a low heat until melted.
Stir through vanilla extract, maple syrup, coconut flakes and almonds.
Gently fold through blueberries.
On a tray lined with baking paper, spoon 1 Tablespoon at a time to form small clusters. Keep some distance between each cluster (Spoon out the mixture quite quickly as mixture will start to set and blueberries can clump together).
Place in the freezer to set quickly (literally takes 5 minutes) or refrigerator if not serving for a few hours. Enjoy your Superfood Chocolate Clusters!
Why use pure maple syrup?
Pure maple syrup is low fructose (eating high fructose foods can increase weight around the middle – the brain does not recognise fructose and is therefore converted to fat!!). Pure maple syrup contains important vitamins and minerals so it is a better (and more natural) choice than other sweeteners. It is also suitable for people with IBS who follow a low FODMAP diet. 1 Tbsp of pure maple syrup for a whole batch of clusters is still a very low sugar snack so can be enjoyed without feeling guilty!