To Your Health!
Here’s a fun way to sneak more fruits and veggies into your diet—whip up one of these delicious, dessert-like smoothies. you won’t know it’s good for you!
Chia and Raspberry Pudding
Yield 2 servings
This raspberry variation of a chia pudding is simple, satisfying and delicious as an on-the-go breakfast or snack. You could even serve it for dessert if you sweeten it slightly by blending dates with the milk.
For the Pudding
- 4 oz./1 cup fresh ripe raspberries (or frozen, thawed)
- 3 Tbs. desiccated coconut
- 3 Tbs. black chia seeds
- ½ tsp. ground vanilla or vanilla extract
- 8½ fl. oz./1 cup plant milk of choice
For the Topping
- Hazelnut butter
- Green kiwi fruit, chopped
- Fresh raspberries and blackberries
- Fresh mint leaves
- Hemp seeds
Put the raspberries in a bowl and mash them with a fork. Stir in the coconut, chia seeds and vanilla and then pour over the milk and mix until well combined. Stir every now and again for the first 10 minutes to prevent lumps from forming.
Set aside to soak in the fridge for at least 30 minutes or overnight. The pudding is ready when the consistency is thick and jelly-like.
Spoon into two medium-sized glass jars or a large one. Cover with a layer of hazelnut butter and finish with the fruit, a few mint leaves and a sprinkling of hemp seeds. It can keep for a couple of days in the fridge (without the toppings), if unopened.
Rose Hip ‘Affogato’ with Crumbled ‘Amaretti’
Yield 2 servings
Rose hips are a true superfood packed with anti-inflammatory and antioxidant compounds. If you can’t find rose hip powder in your local supermarket or health food store, you can always purchase it online.
For the 'Amaretti'
- 4–5 soft dates, pitted
- 3¼ oz./¾ cup ground almonds or almond flour
- 2 oz./¼ cup almond milk
For the Rose Hip Soup
- 1½ oz./¼ cup rose hip powder
- 1 Tb. arrowroot or potato starch
- 17 fl. oz./2 cups water
- 3 Tbs. pure maple syrup
Vanilla ice cream
Preheat oven to 350°F and line a baking tray with parchment paper. Place all of the ingredients for the date ‘amaretti’ in a food processor and pulse until mixed. Alternatively, put the dates in a bowl and mash them with a fork until they form a paste. Add the rest of the ingredients and mix until well combined. Taste and adjust the sweetness to your liking by adding more dates if necessary. Transfer to a piping bag and pipe into about ¾-inch diameter rounds, like amaretti biscuits (Italian macaroons). Bake for about 10 minutes or until golden. Set aside to cool while you prepare the rose hip soup.
Put the rose hip powder in a saucepan along with the arrowroot and water. Bring to a boil, whisking continuously to prevent lumps from forming. Reduce the heat, whisk in the maple syrup and simmer for about 5 minutes, or until a smooth syrup forms, before removing from the heat. Strain it through a fine-mesh sieve to get it completely smooth.
To assemble, spoon a scoop of vanilla ice cream into the base of two medium-sized glass jars or bowls, or in a large jar (as featured in the photo), and pour over the rose hip soup. Finish with a sprinkling of crumbled ‘amaretti’ and some extra ice cream on top for the sweet-toothed. Serve right away before it comes running down the glass jar.
Kiwi, Kale & Chia Parfait
Yield 2 servings
Packed with kale and avocado, this smoothie still tastes very sweet and fruity and looks rather stunning with its different layers. This can easily be the dessert of a fancy dinner or served as breakfast on a gray morning.
For the Chia pudding
- 3 Tbs. chia seeds of choice
- 1 tsp. vanilla extract
- 1 Tb. pure maple syrup or raw honey (optional)
- 8½ fl. oz./1 cup unsweetened plant milk
For the Kiwi Fruit Smoothie
- ¼ ripe avocado, stone removed
- 1 ripe green kiwi fruit
- 1 frozen banana
- 1 handful kale or spinach, stems removed (organic, if possible)
- 4 fl. oz./½ cup coconut water or coconut milk
- Juice of ½ lime
- Ripe green kiwi fruit, finely sliced and chopped
- Nut butter
- Fresh blueberries
- Granola of choice
- Desiccated coconut
- Fresh lemon balm leaves, optional
Add the avocado and kiwi fruit flesh to a blender along with the rest of the kiwi fruit smoothie ingredients.
Blend on a high speed until completely smooth.
Spoon half of the chia pudding (see directions at right) into the base of two medium-sized glasses. For a beautiful artistic look, you don’t need to worry about making the layers even.
Arrange a few kiwi fruit slices around the inside of the glasses. Cover with half of the kiwi fruit smoothie, the rest of the chia pudding and a dollop of nut butter. Top with the rest of the kiwi fruit smoothie and finish with another dollop of nut butter, as well as some chopped kiwi fruit and blueberries and a sprinkling of granola, coconut and lemon balm.
To make the chia pudding
Put the chia seeds, vanilla and maple syrup (if using) in a bowl. Pour over the milk and mix until well combined. Stir every now and again in the first 10 minutes to prevent lumps from forming.
Spoon into a medium-sized sealable glass jar and set aside to soak in the fridge for at least 30 minutes or overnight. It’s ready when the chia seeds form a gelatinous substance around themselves and the overall consistency is thick and jelly-like. It can keep for a couple of days in the fridge, if unopened.
Reprinted with permission from Green Kitchen Smoothies by David Frenkiel and Luise Vindahl. © 2016 Hardie Grant Books.