healthy smoothie tips

ditch sugary, calorie-laden fast - food smoothies and make your own healthy concoctions at home with these easy tips. Bursting with fruit, portable and easy to drink, smoothies can be healthy on-the-go breakfast on snacks. but a lot of fast food and restaurant smoothies are way to high in calories and sugar to be good for you. follow these tops to make the healthiest smoothie at home. 

Fresh fruit: 

smoothies wouldn't be smoothies without the fruit. there are so many delicious options that you really cant go wrong. bananas are a classic in smoothies because they add a creamy texture and natural sweetness. but unless the only fruit you are using, stick to half of a medium banana. other great options? frozen berries, chunks of frozen peaches, mango, pitted cherries or apricot, fresh pear or apple. a variety of fruit will give you an assortment of nutrients, including antioxidants. use 1 to 1 1/2 cup of total fruit. 

Consider vegetables: 

green smoothies have become wildly popular in recent years. turn your smoothie green by adding a handful or two of fresh spinach or kale. or give your smoothie a boost of immune boosting beta-carotene by adding 1.4 cup of canned pumpkin ( make sure to use pumpkin pie spices in this one!) 

avocado also makes for a creamy smoothie ( its higher in calories, so stick to 1//4 of a half avocado per smoothie.

Add calcium:

Smoothies are great opportunity to get calcium in your day by adding dairy or dairy replacement. use skim or low-fat milk to keep calories in check. even buttermilk works! its low fat and delivers a tanginess that pairs well with sweet mangoes. if you don't eat dairy products, try your favourite milk replacement like calcium-fortified almond milk or soy milk. half a cup should be more than enough. orange, apple, pomegranate or grape juice can add natural sweetness and also some antioxidants. depending on what else is going in your smoothie, use 1/4 to 1/2 cup brewed, chilled green tea can also offer a boost of antioxidants. 

Make it thick and creamy:

if you like a creamier smoothie, add a low-fat or non fat plain yoghurt, or soft silken tofu. either one will add an extra dose of protein and calcium, plus the yoghurt offers digestion-friendly probiotics. if you're using fruits that aren't already frozen, add some ice- it gives your smoothie texture without the extra calories

Supercharge it:

so far, you have enough ingredients for a delicious smoothie, but a tablespoon of any of these extras will make your smoothie extra nutritious and flavourful

Chia seeds or ground flax seeds: adds heat-healthy omega-3 fatty acids, along with keep-you-full fibre

peanut butter or almond butter: nut butters offer an extra boost of protein and healthy fats that help power your morning. they are particularly good in a simple banana, cocoa, tofu or yoghurt and milk smoothie.

rolled oats: who says oatmeal it the only way to enjoy rolled oats in the morning? try adding 1/4 cup to a blender. it will add a thick texture, along with fibre and a serving of whole grains

Bump up the flavour: 

a table spoon of cocoa powder, a few drops of vanilla or almond extra or a shake of spice such as ginger, cinnamon or nutmeg can transform your smoothies flavour profile. fresh herbs like mint of basil or a touch of lemon or lime juice can brighten it. you might find your smoothie is sweet enough from the combination of fruits used. if you want to add a touch more sweetness, stick to a tbsp of honey, agave or maple syrup.

some of my fav combos!!! 

now its your turn to innovate, what creative combinations can you come up with? here are some ideas to get you started:

pumpkin- orange: pumpkin, banana, orange juice, yoghurt, maple syrup, nutmeg, ginger and cinnamon 

protein power: silken tofu, cocoa powder, peanut butter, soy milk, banana, honey 

green goddess: kale or spinach, apple cider or orange juice, pear, ice cubes 

eggnog: yoghurt, milk, banana, flax seed, honey, nutmeg, vanilla

marshmallow peppermint crisp treats

Ingredients: 
100g Margarine
Peppermint Crisp Chocolate Bar

1 Packet Tennis Biscuits 
200g white marshmallows 







Method:Place the biscuits in a large Ziploc bag and seal it. Use your hands and just crush it into smaller pieces. I just crushed it, did not want to end up with only powder, so kept some pieces bigger than others.
Place the peppermint crisp on a cutting board, and slice it with a sharp knife into strips and then cut into smaller pieces. Again, not too small, but it depends on your own preference.
Mix the biscuits and half the peppermint crisp, and keep the rest aside. Keep the 2nd half of peppermint crisp for the topping.
Place Marshmallows in a glass bowl with margarine and microwave for 1.5 minutes, and mix well with a spatula.
Add the biscuit and candy mix together with the marshmallow mixture, then work gently and fold it in.
Scoop into a parchment lined rectangular dish.
Use your spatula to flatten the mixture and add the remaining roughly chopped up peppermint crisp for decoration. If necessary, press it into the soft mixture in order to stick and to set properly.
Refrigerate for 2-3 hours and cut into squares.

matcha blackberry muffin chia pudding

Ingredients: 

1/2 cup almond milk 

1/2 tbsp agave nectar

1/4 tsp matcha powder

1/4 tsp vanilla extract 

2 tbsp chia seeds

blackberries

Method: 

1. in a bowl, mix the matcha powder, vanilla extract, agave nectar and almond milk together until thoroughly blended. 

2. add the chia seeds and mix until evenly distributed

3. let this mixture sit in a jar or covered bowl overnight

4. once the chia seeds have expanded, prepare the jar with a spoonful of chia pudding then add granoola and blackberries. repeat these layers until the jar is full. top with some extra granola and blackberries

hersheys cookies and cream candy pie

the exotic hersheys bar in a cheesecake! melt a king size cookies and cream bar, mix it with some condensed milk and cream cheese and pour it into an Oreo crust for the ultimate cookies and cream cheesecake surprise!

Oreo Crust: 

Ingredients: 

16 double stuffed Oreos 

2 1/2 tbsp butter, melted 

Method: 

in a food processor or blender, crush the Oreos until a powder is formed. in a bowl mix together the butter and oreos until the crust is formed. press the crust evenly in a pie pan. 

hersheys cookie and cream pie filling: 

Ingredients: 

250g cream cheese 

3 tbsp condensed milk 

2 king size hersheys cookies and cream bar ( 3 regular size) 

Method: 

cream together the cream cheese and condensed milk. melt one hersheys bar and blend the melted chocolate in with the cream cheese mixture. pour the filling into the pie crust and spread evenly. break apart the second bar and line the crust with the pieces. put in fridge for 30 minutes. keep refrigerated.

healthy over-night oats

banana cream pie overnight oats:

Ingredients:

1/2 cup rolled oats 

1/2 cup almond milk 

1/4 cup vanilla greek yoghurt

1 tsp maple syrup 

dash of cinnamon 

1 banana, sliced 

Method:

in a bowl, mix together the rolled oats, milk, yoghurt, maple syrup and cinnamon. take half of your banana slices and chip them into finer pieces. mix the smalled banana pieces throughout the oats. pour into a mason jar filling it halfway. layer some banana slices ontop and then pour the remaining oats on top. finish off with the rest of the slices and let it sit overnight. you can top with walnuts and maple syrup to make it extra decadent

strawberry shortcake overnight oats: 

Ingredients: 

1/3 cup rolled oats

1/3 cup vanilla greek yoghurt 

1/3 cup almond milk 

1/3 tsp agave nectar 

6-8 strawberries

Method: 

combine ingredients in a container and let sit in fridge overnight. in the morning garnish with more strawberries and enjoy

classy alcoholic drinks

death by chocolate martini: 

Ingredients: 

cocoa powder, for rimming 

2 parts chocolate liqueur, plus more for rimming

1 part vodka

1 part half-and-half 

Method: 

add a few tablespoons of chocolate liqueur to a small rimmed plate, add a few tablespoons cocoa powder to another small plate and whisk briefly to break up the lumps. dip the rim of the martini glass into the liqueur then into the cocoa. set aside. add the chocolate liqueur, vodka and half-and-half to a cocktail shaker filled with ice and shake for a good 20 seconds. pour into the rimmed martini glass

chocolate margarita: 

Ingredients: 

to rim the glasses:

chocolate syrup

finely chipped chocolate 

margarita:

1/2 cup chocolate syrup 

1 cup tequila 

1/2 cup chocolate liqueur

1/3 cup heavy cream 

1/3 cup orange liqueur

1 tsp almond extract 

1 tsp ground cinnamon 

ice

Method:

to rim the glasses, put the syrup and chopped chocolate into 2 small dishes moisten the rims of 4 margarita or martini glasses and then dip into the chocolate until coated, set aside. for the margarita, combine all the ingredients except ice, in a pitcher. working in batches, transfer the mixture to a shaker full of ice. shake and pour into the prepared glasses. serve cold

frozen hot chocolate martini: 

Ingredients: 

4 sachets of hot chocolate mix

3 cup milk

3/4 cup vanilla vodka

6 cup ice 

1/4 cup mini marshmallows

Method:

empty one sachet hot cocoa mix onto a saucer, put some water into another saucer. dip the rims into the water and then into the cocoa., shake off any excess. In a blender, combine the remainig hot cocoa mix with milk, vodka and ice and blend until smooth. divide the mixture among the prepared glasses and garnish with marshmallows

pretzels

doughy, warm and salty,
 soft pretzels are a simple
but so delicious comfort
 food that cant be beat. start
with the basic recipe









Ingredients:
2 tbsp warm water plus 1 1/3 cup warm water
1 package dry yeast
1/3 cup brown sugar
5 cups flour
1/2 cup baking soda, kosher salt
mustard ( as an accompaniment)

Method:
in a large mixing bowl, mix 2 tbsp of warm water with the yeast to dissolve it. then stir in the remaining warm water and brown sugar. place bowl on a mixer and using a dough hook, gradually add in the flour and continue mixing until it forms a ball. turn it out onto a work surface and knead the dough to make it smooth. use enough flour on your work surface so the dough is not sticky.

preheat oven to 475 degrees F

butter 2 sheet pans, bring 2 quarts of water and the baking soda to boil in a large saucepan. cut the dough up into golf ball size pieces and then roll them out into 1/2 inch thick worms. form a U then cross the ends, twisting at the middle. fold the ends back down to meed at the U which is now an O and press to secure the dough. drop it into the boiling water for about 30 seconds and then fish it out and place onto the greased sheet pan. sprinkle with salt. repeat with the rest of the dough, place the baking sheets into the oven for 8 minutes or until golden brown.

coconut and cherry cupcake

Ingredients:
cupcakes:
50g cocoa powder
175g plain flour
2 large eggs
1 tsp vanilla extract
1/2 tsp salt
1/2 tsp bicarbonate of soda
225g caster sugar
175g unsalted butter
80ml milk
80 ml cherry wine
chocolate sauce
1 batch of chocolate ganache frosting

cherry filling:
1/4 tin sweetened condensed milk
1 cup desiccated coconut
1/2 cup chopped glacé cherries
2 tbsp cherry essence, wine or liqueur

coconut sprinkled:
1/2 cup shredded coconut
1 tsp red food dye

choc cherry coconut bark:
400g dark cooking chocolate
coconut sprinkles
1/2 cup chopped glacé cherries






method:
preheat the oven to 180 degrees c.

red coconut sprinkles: to make simple add shredded coconut and a couple of drops of red food dye into a zip lock bag and shake around to colour the coconut. spread out onto a baking tray and bake on a low temp for 10 minutes or until they appear dryer than when they went in.

cherry coconut filling: combine all the ingredients in a bowl and mix until combined. cover and set aside.

choc cherry coconut bark: to make cherry coconut bark simply melt your chocolate in a microwave for 20 seconds at a time. mixing each time until chocolate is smooth. line a baking tray with baking paper and use a knife to spread out the chocolate as thin as you can get it, sprinkle with the chopped cherries and coconut sprinkles. pop in the fridge to let it set and harden

cupcakes:
add all the dry ingredients in a large mixing bowl, mix in the butter until it reaches a crumbly, sand like texture. add eggs, cherry wine and milk into a jug and whisk together well. add milk/egg mixture to dry ingredients in a slow steady stream whilst the mixture is on low. make sure you scrape down the bowl each time you add an ingredient to make sure everything is mixing well. scoop into cupcake pan filling about 3/4 of the way. bake for 20 minutes. to check if they are done simply add a skewer and if they come out clean they are done. once they are done let them cool down completely

to assemble your cupcakes, core them in the centre with a apple corer and fill with the cherry coconut mixture. fit the end of your piping bag with a star tip and pipe your cupcakes in a donut swirl. top with shards of cherry coconut bark

dairy-free coconut icecream

cool and creamy, light yet rich, ice-cream has the ability to satisfy your cravings without filling you up. its these qualities that make frozen treats the perfect ending to just about any meal.

making dairy- free versions of traditional desserts often involves a few extra steps. from making a nut-based milk or cream to replacing an egg by mixing ground flax seeds with water.

these additional steps can put home cooks off, as they take extra time and extra ingredients and create more dirty dishes too! this recipe for vegan ice-cream is the exception! it can easily be done by beginners and experienced ice-cream churners.

when freshly churned, this ice-cream is the perfect consistency, and if you time it right thats the best way to serve it. any leftovers can be stored in the freezer, just be sure to allow enough time for it to be soften before serving.

Ingredients:
2 cans full-fat coconut milk
6 tbsp maple syrup
1 vanilla bean split and seeds removed.
4 tsp arrowroot powder
1 tbsp vanilla extract

Method:

add coconut milk, syrup and vanilla pod and seeds to a medium pot, whisk to combine and bring to a simmer over medium-high heat, cover pot, reduce the heat to low and simmer for 5 minutes
dissolve arrowroot in 1 tbsp water, remove lid from pot and slowly drizzle in the arrowroot mixture, whisking constantly, as soon as the mixture returns to a simmer remove from the heat and whisk in the vanilla extract. transfer to a shallow bowl, remove the vanilla pod and set the mixture aside until it stops steaming and then place in the fridge until completely cool!!.
churn the ice-cream according to the manufacturers instructions. serve immediately or store in an airtight container in the freezer for up to 6 months

Mix ins:

mint chocolate chip :

 as ice-cream churns, add 1/4 tsp peppermint extract, once the mixture is ready add in 1/3 chipped dark chocolate and continue churning until combined.

strawberries: 

chop 2 fresh cups of strawberries, place in a bowl and add 2 tsp coconut sugar and 2 tsp maple syrup. then stir in to combine. set aside while ice-cream churns, once churned pour in the strawberry mixture and continue churning until combined

almond butter swirl:

as soon as ice-cream is churned, drizzle in 1/3 cup almond butter and continue churning for a few seconds more to distribute.

nutella and yoghurt parfait popsicles

beat the winter blues with a tasty frozen treat! these Nutella yoghurt parfait popsicles are with fresh fruit and crunchy granola, and make a delicious and wholesome breakfast on the go.

Ingredients:
1 cup vanilla greek yoghurt
1 cup chopped fresh fruit like strawberries, cherries, bananas
1/2 cup nutella
1/2 cup granola

Method:
1. alternate layers of greek yoghurt, fresh fruit, Nutella and granola in a popsicle mould.
2. insert sticks and freeze overnight
3. run the mould under hot water briefly to ease the popsicles from the mould.

marshmallow-y cocktails

nutterflutter: 

ingredients: 

peanut butter simple syrup: 

1 cup sugar 

1/2 cup peanut butter 

nutterflutter: 

3 oz marshmallow- flavoured vodka such as pinnacle or Smirnoff

1 1/2 oz hazelnut liqueur such as frangelico 

ice, for chilling

2 marshmallows 

1 tsp peanut butter

method: 

for the peanut butter simple syrup: 

combine the sugar , peanut butter and a cup of water to a saucepan and simmer until the sugar has dissolved and the mixture has thickened, 5-10 minutes. set aside to cool 

pour the vodka, hazelnut liqueur and 1 ounce of peanut butter simple syrup into the shaker filled with ice. shake well until chilled and frothy. pour into small glasses and garnish with a marshmallow thats been stuffed with the peanut butter.

hot chocolate pancakes

Ingredients: 

for the pancakes:

1 1/2 cup flour 

1/2 cup hot chocolate 

1 tbsp baking powder 

pinch of  salt 

1 1/4 cup milk 

4 tbsp melted butter pluss extra for the skillet

2 large eggs 

1/2 tsp pure vanilla extract 

whipped cream (optional)

for the hot chocolate syrup: 

1 cup pure maple syrup 

1/4 cup hot chocolate.

Method: 

for the hot chocolate syrup: bring the ingredients to a simmer, whisk constantly in a saucepan. continue to simmer until the syrup is thick enough to coat the back of the spoon, about 5 minutes. 

for the pancakes: 

preheat oven to 80 degrees C. whisk together the flour, hot chocolate mix, baking powder and salt in a large bowl. whisk together the milk, butter, eggs and vanilla in a medium bowl, pour the wet mixture into the flour mixture and gently fold just to combine. heat a large nonstick skillet over medium heat. pour 1/4 cupful of batter onto the skillet. cook until the surface of the pancakes begins to bubble and the bottoms have darkened by a few shades. flip the pancakes and continue to cook until it is springy when touched in the centre, about 3 minutes. repeat with the remaining batter.

 once you have finished the pancakes, put in the oven to keep it warm. 

pour over the syrup and top with whipped cream

for best results: do not use chocolate or cocoa mixes that contain powdered milk or other dairy products, which can change the structure and texture of the pancakes

funfetti mini cheesecakes

Ingredients:
250g cream cheese
3 tbsp greek yoghurt
1 egg
1/4 cup sugar
1/4 cup vanilla cake mix
1 tsp vanilla
1/4 cup sprinkles
6 graham crackers
2 tbsp melted butter
1/4 tsp salt
whipped cream

1. preheat the oven to 180 degrees C
2. crumble the graham crackers in a food processor. add pecans, salt and melted butter. pulse until mixed. press the mixture into cupcake liners in a mold.

3. in a bowl, mix the cream cheese, greek yoghurt and vanilla. add the egg, cake mix and sugar and mix. finally add the cake mix and incorporate just until the batter comes together. mix the sprinkles in by hand
3. pour the batter over the graham cracker crust and bake for 20 minutes then chill in the fridge for an hour.

4. top with whipped cream and sprinkles

cinnamon crunch

Ingredients:
cinnamon crunch:

1/2 cup flour
1/2 cup quick cooking rolled oats
1/2 cup light muscovado sugar
1 tsp ground cinnamon
7tbsp unsalted butter

Crust:
2 cup graham cracker crumbs
8 tbsp unsalted butter
1/8 tsp ground cinnamon
1 large egg

Filling:
3 large eggs
3 large egg yolks
3/4 cup dark muscovado sugar
1/4 cup granulated sugar
2 tbsp molasses
1 1/2 cups canned pumpkin puree
1 1/4 tsp ground cinnamon, plus more for the top.
1 tsp ground ginger
1/3 tsp ground cloves

bourbon-maple whipped cream

1 1/4 cup heavy cream
1/2 vanilla bean
2 tbsp grade b maple syrup
1-2 tbsp bourbon

Method:
cinnamon crunch:  preheat the oven to 180 degrees C. combine the flour, oats, sugar, cinnamon in a food processor and pulse a few times to combine. add the butter until combined. pat the mixture evenly into a 4 inch square on a parchment lined baking sheet. bake until golden brown and crisp, about 15 minutes. remove and let cool. transfer to a cutting board and cut into small pieces. keep the oven on.

crust: combine the graham cracker crumbs, butter and cinnamon in a bowl and mix until combined. press evenly onto the bottom and sides of a 10 inch pie plate, brush with the beaten egg, bake until light golden brown and firm, about 12 minutes. remove from the oven and let cool on a wire rack.

reduce the oven temp to 150C

filling: whisk the eggs, egg yolks and sugars with molasses together in a medium bowl. mix in the pumpkin puree, cinnamon, ginger, nutmeg, cloves and salt. whisk in the heavy cream, milk and vanilla. strain the mixture through a coarse strainer into a bowl, whisk in the butter. place the pie plate on a baking sheet and pour the pumpkin mixture into the shell, and sprinkle additional cinnamon over the top. bake until the filling is set around edges but centre is still jiggling slightly when shaken 45-60 mins, transfer to a wire rack and let it cool room temperature for about 2 hours.

put the pie into slices and top each with a large dollops of the whipped cream and top with the cinnamon crunch.

chocolate bowls for every occasion

ceramic bowls are so last year! serve icecream in an edible bowl made from sprinkled and chocolate, because you're better than that.

you will need:

chocolate candy melts
sprinkles
balloons
mason jar

Method: 

Blow up balloons and melt the chocolate

dip each balloon in the warm chocolate.

grab  a mason jar and put it in a wide bowl. stand the balloon chocolate side-up in the mason jar.

make it rain sprinkles

let it set up in the fridge till its dry.

pop the balloon- a skewer is handy here

when its done:

use it as a sundae...

or to top an icecream float...

or melt a hole in the top and make a milkshake...