Category Archives: Avocado

Kale and Avocado Superfood Smoothie

Once a week I make a Superfood Smoothie with a base of Kale, the only other way I like consuming Kale is lightly oiled and baked in the oven, Kale crisps, really good!  I make enough for 2 long drinks, it keeps well in the fridge overnight. 

superfood smoothie

The avocado and chia seeds provide a good source of healthy fats, these good fats are required for the absorption and metabolism of other nutrients and for nervous and immune system function.

The Kale and (again) chia seeds are a great source of calcium, Kale also contains good levels of anti-oxidants.

Kale and Avocado Superfood Smoothie

Prep time:  15 minutes tops!
Serves 2 or 1 for 2 days

Ingredients – all approximate, it really is a throw in how much you wish and what quantities you have available.

Kale – around 3 large handfuls, take out any large stalks
Avocado – 1 large
Blueberries – Large handful
Strawberries
Cucumber & Tomatoes – several slices & 4 cherry tomatoes
Chia/Flaxseed mix, around a tablespoon of each soaked in water
Water – adjust consistency to your liking

Method

Blend ingredients together until smooth.  I use a Vitamix but a blender or food processor will also do the job, you may need to grate vegetables like carrots first.

Smoothies are so versatile and great for using up produce and over soft fruits, this one is quite basic, add celery, watercress (for a lovely peppery flavour), baby spinach, salad leaves, apple, carrot, etc to tweak flavours.  I also add a couple of tablespoons of olive or coconut oil if I’m leaving out the avocado and if it’s just for me some cayenne pepper for a kick!  

I know it resembles green sludge but it does have a sweet taste and not earthy at all.  For child friendly superfood healthy smoothies  add banana for a creamy taste, much less Kale and more fruit especially blueberries which do a great job masking the green!   Milk can replace the water and we have used almond butter for a nutty taste (omit if there are any nut allergies).  Cocoa powder, raw if you can get away with it, can persuade even the most difficult tastebuds to try some!

kaleandavocado

Sip Slowly and Enjoy!

 Link up your recipe of the week

Almond Breeze Almond Milk – Competition

I have been using nut milks for some time as I have an allergy to cow’s milk, they are a great alternative for people who are also lactose intolerant and are vegetarians or vegans.  Almond milk can be used just like normal milk, in your hot drinks, on your cereal and is excellent in smoothies. 

Almond Breeze® is lactose free, dairy free and soya free and has no added sugars. It’s made using all natural ingredients, is a source of calcium and low in saturated fat.  When I saw the Almond Breeze® advert on TV (love the narrator’s soothing voice) I was pleased to see an unsweetened version for myself and the usual Original version for toddler ND. 


Almonds are rich in dietary fibre, vitamins and minerals and are packed with numerous health promoting phyto-chemicals, they are an excellent source of vitamin E, B-complex vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B6, and folic acid.  They are also an amazing source of minerals such as potassium, calcium, magnesium, iron, zinc, manganese and selenium.

Smoothies are a fabulous opportunity to infuse more nutrition into our children and ourselves too!  So many exciting combinations of fruits, vegetables (yes hidden vegetables!), nuts and seeds.  I also love a nightcap with warmed almond milk and cocoa for a seamless, soothing night’s sleep. The possibilities are seemingly endless! 

Some days a smoothie is all I want for breakfast, especially if I’m running late or on a fast day when I need breakfast to last until dinner! The unsweetened version of Almond Breeze®
has a mere 29 calories per 200ml and as I am still on the 5:2 diet with 11lbs lost and kept off simply by fasting twice a week I am keen to keep it up – a supercharged, supernutritious, superfood smoothie fits the brief!

Some days the toddler ND likes to copy mummy and drink her breakfast too, who am I to argue, have you tried arguing with a 2 year old, huh?

Smoothies are easy to put together and can be ready in record time.  I never get anything in especially, all the ingredients in my smoothies are in my store-cupboard and fridge.  The addition of Chia, Linseeds, superfruits, Avocado and Coconut oil bumps up the nutritional value significantly – healthy fats and concentrated nutrition.

Foodies100 and Almond Breeze® are teaming up with a competition to challenge us to come up with a super breakfast smoothie for a great way to start the day.  Here is one of mine plus an extra one for my child.

Healthier is a Breeze….. Goodness is now gorgeous!

Almond Breeze® Superfood Smoothie


Ingredients


200ml Almond Breeze® Unsweetened Almond Milk
1 tablespoon Chia seeds – see info below
1 tablespoon Golden Linseeds – rich in Omega 3
a good dollop of 0% Natural Greek Yogurt (for extra protein)
1 generous teaspoon of Coconut oil – see info below
half a small Avocado – see info below
Blueberries and Strawberries -antioxidant rich

half teaspoon Cinnamon – lowers blood sugar levels
Almond milk ice cubes

Add all of the ingredients except the ice to a smoothie maker or blender and whizz up for a couple of minutes till smooth.  The Chia and Linseeds will thicken in the glass if left but this does have the benefit of keeping you fuller for longer.  Chill in the fridge for a few minutes then add the Almond milk ice cubes.  Drink slowly and enjoy the health benefits!


Fruitful Almond Breeze® Smoothie Goodness – for toddler ND

Ingredients

100ml Almond Breeze®  Original Almond Milk
1 tablespoon Oatmeal
Blueberries/Raspberries/Strawberries
1 tablespoon (or so) Avocado
half a teaspoon coconut oil

As before, whizz up in blender or smoothie maker, add a splash more Almond Milk as necessary to adjust consistency, serve in plastic beaker with a straw! 

Quick Nutritional Info:

Avocado rich in monounsaturated (good) fats, vitamin A, B2, B3, B5, B6, C, E, Folic Acid and Potassium.  Phytonutrient compounds found in avocados, such as polyphenols and flavonoids have also been found to have anti-inflammatory properties. 
Chia seeds twice the protein of any other seed or grain, the protein is a complete protein with all 8 essential amino acids and 5 times the calcium of milk plus boron.  With more omega-3 fatty acids than salmon, a wealth of antioxidants – four times higher ORAC value than blueberries and 3 times more iron than spinach.
Coconut oil contains lauric acid and medium-chain saturated fatty acids (MCFAs), it is thermogenic which helps to burn more calories to speed up metabolism and aid weight loss amongst other health benefits!

*I did not receive any free samples of Almond Breeze®, both cartons were purchased by myself.

Avocado Two Cheese Quesadilla

I’m on a quest for quick and easy snacks and light lunches that I can share with the ND toddler.  We both love pancakes, cheeses and Avocado and putting them altogether between tortillas and making Quesadilla was certainly a hit with both of us, must make one each next time, amazing what such a small person can pack away!

Avocado‘s have many health benefits, they are rich in monounsaturated (good) fats, vitamin A, B2, B3, B5, B6, C, E, Folic Acid and Potassium.  Phytonutrient compounds found in avocados, such as polyphenols and flavonoids have also been found to have anti-inflammatory properties. 

Quesadilla’s are so easy to make, hardly any “cooking” involved, just assemble, using the fillings of your choice.  I used a mix of Cheddar and Gruyère and added some black pepper and a little chilli seasoning to the Avocado, delicious and nutritious too.   If you don’t have an electric griddle, fry the tortilla’s until the cheese starts to melt then carefully turn over and fry for another couple of minutes.

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Refreshing Summer Berry Smoothie

It’s the hottest day of the year so far, summer is here!  Very often I don’t feel like eating too much, so a smoothie packed with summer berries for breakfast is a really delicious and nutritious start to the day.

I used blueberries, raspberries and strawberries, all of which are prolific in the shops right now.  Coconut water, avocado and a potassium rich banana. 

Coconut water has many essential vitamins, including vitamin C, B1, B2 and vitamin B6.  It also contains significant amounts of calcium, magnesium, potassium and sodium.  More on coconut water and coconut oil in future posts.

Recipe:

1 cup blueberries, raspberries, strawberries (or more or less to suit your own taste)

½ banana

1 small avocado – cubed

100 ml  coconut water

juice of  ½  small lemon or lime

few cubes of ice, to your own taste, blend 3 or 4 with the above, then add a couple of cubes to your glass for a lovely cool, refreshing drink, full of antioxidants, vitamins and good fats from the avocado.

Blend, sip slowly and enjoy!

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Chocolate and Avocado Dessert

My baby girl who is rising 2 years old has not tasted chocolate yet and I’m looking to find some super nutritious desserts with lots of beneficial ingredients that she will love just in case she gets the taste for chocolate like me!   I’ve been experimenting with hiding extra goodness into her food and also presenting the food to her, sometimes its a yum yum thanks mum and other times its a definite no-no-no.

Chocolate and Avocado dessert, made with raw cacao powder, which is packed with anti-oxidants, is also a very luxurious, seemingly naughty pud.   Avocado and chocolate??  I know, sounds crazy but once blended together you will never know there is actually avocado in it.

I’ve made a small taster amount to see what works and Mr J is standing by to taste test it without knowing about the avocados!

1 avocado (small – medium size)
1 heaped tablespoon raw cacao powder
(I got mine from the
Raw Chocolate Company)
1 tablespoon honey or other natural sweetener of your choice
1/4 teaspoon vanilla extract
pinch of sea salt

Blend all ingredients in a food processor, pop into fridge for a bit, then eat, easy as that!

This was delicious and Mr J could indeed not identify the mystery ingredient.  I shall be experimenting further with raw cacao, the aroma is divine and the health benefits make it a great addition to desserts.

Nutritional Info:

Raw Cacao Powder – rich in antioxidants, Sodium, Iron, Magnesium, Calcium

AvocadoVitamin A, Folic Acid, B2, B3, B5, B6, C, E, Potassium

Nutritious Delicious Lunch

The glorious weather continues hooray! but it does make my appetite wane a little.  All I wanted today was something light, fresh & filling enough to see me through the afternoon.  A light lunch of Cherry Tomatoes, Radishes, Cucumber, Avocado, lightly sprinkled with golden linseeds and drizzled with extra virgin Olive oil.
Nutritious Deliciousness

Health Notes:

AvocadoVitamin A, Folic Acid, B2, B3, B5, B6, C, E, Potassium
Cucumber – Vitamin B5, C, K, Potassium, Molybdenum, Manganese, Magnesium, Tryptophan
Golden Linseeds – rich in Omega 3, Vitamin B Complex, E
Radish – Vitamin B2, B6, C, Calcium, Magnesium, Copper, Manganese, Folic Acid, Potassium
Tomato Vitamin A, C, E, K, B1, B2, B6, Folic Acid, Calcium, Magnesium, Manganese, Potassium, Iron (little), Lycopene, Lutein, Phosphorus, Zinc
Watercress Vitamin A, C, E, B1, B2, B3, Iron, Calcium