Strawberry-Blueberry-Banana Smoothie

 

Ingredients

 ½ cup frozen strawberries

 ½ cup frozen blueberries

1small ripe banana (frozen, if desired)

¾ cup chilled unsweetened cashew milk, plus more if needed

1 tbsp cashew butter

1 tbsp hulled hemp seeds

  hemp seeds

 

Preparations

Combine ½ cup strawberries, ½ cup blueberries, 1 banana, ¾ cup cashew milk, 1 tablespoon cashew butter and 1 tablespoon hemp seeds in a blender. Process until smooth, adding more cashew milk, if needed, for desired consistency. Serve immediately.  

 

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Blueberry-Coconut-Walnut Baked Oatmeal

  

Ingredients

½ cup dried pitted Medjool dates (about 7 dates), chopped 

8 tbsp hot water, divided, plus more for soaking dates 

3 cups frozen blueberries, divided

2½ tsp vanilla extract, divided

½ cup well-shaken and stirred unsweetened coconut milk

1 very ripe medium banana

1 large egg

2 tsp coconut extract

2¼ cups old-fashioned rolled oats

1½ cups chopped walnuts

¾ cup toasted unsweetened shredded coconut

1 tsp baking powder

1 tsp cinnamon pdr

¼ tsp salt

Directions

1. Preheat oven to 375°F. Lightly coat an 8-inch-square baking pan with cooking spray.

2. Place ½ cup dates in a medium heatproof bowl; add enough hot water to fully cover by ½ inch. Let stand at room temperature until the dates are slightly softened, about 20 minutes.

3. Meanwhile, combine 2 cups blueberries, 1 tablespoon water and ½ teaspoon vanilla in a small saucepan; bring to a boil over medium heat. Reduce heat to medium-low and simmer, stirring often, until the blueberries are mostly broken down and the sauce is slightly thickened, 6 to 8 minutes. Remove from heat and set aside.

4. Drain the dates and transfer to a food processor; pulse until finely chopped and sticky, about 10 pulses. With the processor running, slowly pour the remaining 7 tablespoons hot water through the chute, a few tablespoons at a time, until a semi-smooth paste forms, about 1 minute, stopping to scrape down sides as needed.

5. Add ½ cup coconut milk, 1 banana, 1 egg, 2 teaspoons coconut extract and the remaining 2 teaspoons vanilla to the food processor with the date mixture; process until smooth, about 1 minute.

6. In a large bowl, combine 2¼ cups oats, 1½ cups walnuts, ¾ cup coconut, 1 teaspoon baking powder, 1 teaspoon cinnamon and ¼ teaspoon salt. Add the date-banana mixture; stir until combined. Gently fold in the remaining 1 cup blueberries. Spoon half of the oat mixture (about 3 cups) into the prepared pan; spread in an even layer to fully cover the bottom. Spread the blueberry sauce evenly over the oat mixture; top with remaining oat mixture, spreading evenly over the sauce.

7. Bake until just set in the center, 30 to 35 minutes. Let cool in the baking dish on a wire rack for 10 minutes before serving.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

High-protein cinnamon French toast

  

Ingredients

For the compote

• 500 gm frozen blueberries
• 1 Tbsp. chia seeds

• honey or sugar of choice, to taste

• Generous dollop of yoghurt

• 1 tsp. nut butter of choice

For the toast

• 1 large free-range egg
• 1 egg white
• 60 ml semi-skimmed milk
• 1 tsp. cinnamon  pdr
• 1 tsp. honey or sugar of choice
• 1 tsp. vanilla extract (optional)
• 1 slice of bread (seeded or wholegrain)

• butter or oil, for cooking (optional)

Directions

For the compote, cook the frozen blueberries in a saucepan over a medium heat until they release their juices, about 5 mins.

 

Stir in the chia seeds and cook for another 2 to 3 mins until the mixture thickens. Sweeten to taste with honey or a sugar of your choice. Let it cool.

 

In a shallow bowl, whisk together the egg, egg white, milk, cinnamon, honey or sugar and vanilla extract, if using. Dip the bread slice in the mixture, flip, leave it for 1 min, then flip again and leave it for another min to soak up all the liquid.

 

Heat a non-stick frying pan over a medium heat and add a little butter or oil if needed. Add the soaked bread and cook for 2 to 3 mins on each side until golden brown.

 

To serve, place the French toast on a plate, top with 2 tbsp of blueberry chia compote and a dollop of yoghurt, and drizzle with nut butter. Enjoy warm.

 

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Flu-Fighting Mint and Berry Seed Butter English Muffin Sandwich

  

 

For post-workout recovery or staving off an illness, load up with antioxidants and disease-fighting phytochemicals from rich colored fruits like blueberries, spices like cinnamon and turmeric, and herbs like rosemary, basil and mint. After intense exercise, the body switches into healing mode just like when we are fighting off an infection. The antioxidants in darkly colored fruits and vegetables help our immune system by reducing the burden of inflammation in the body. One caveat: when we are already sick, adding antioxidants may actually reduce the effectiveness of our body’s own immune system, so stick to incorporating them before you fall ill to get the most benefit. 

• One whole grain English muffin, toasted
• 2 tbsp dark chocolate Sunflower / Pumpkin seeds butter
• Frozen wild blueberries, heated on the stove top (or microwaved) and mashed
• 3 fresh mint leaves, chopped

 

When it comes to building a tasty sandwich, it’s possible to balance both flavor and nutrition. The key is to choose ingredients that serve a purpose. Start with a base of a whole grain bread product (it doesn’t have to be sandwich bread!), add seeds and Seed Butter for protein and healthy fat, and then choose whole fruits for sweetness with a boost of fiber.

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Anti-Inflammatory Lemon-Blueberry Smoothie

  

 Ingredients

1 cup frozen blueberries, plus more for garnish

1 medium ripe banana, peeled and frozen

1 cup packed baby kale

1/2 cup unsweetened plain almond milk

1/2 cup chilled unsweetened brewed green tea

2 tbsp hulled hemp seeds

3/4 tsp lemon zest, plus more for garnish

1 1/2 tbsp lemon juice

1/2 tsp honey (optional)

1/4 tsp ground ginger

 

 

Preparations

 Place blueberries, banana, kale, almond milk, tea, hemp seeds, lemon zest, lemon juice, honey (if using) and ginger in a blender; process until smooth, about 25 seconds. Pour into a glass. Garnish with additional blueberries and/or lemon zest, if desired. 

To make ahead

Refrigerate in an airtight container for up to 1 day.

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs