VANILLA ‘NICE CREAM’ BREAKFAST BOWL

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B&V smoothiebowl main

Preparation & cooking time: 5 minutes
Makes: 1 large portion

Here is another delicious nice cream breakfast bowl recipe for you today. They make such good, nourishing breakfasts getting you ready for the day ahead! The nice cream in this recipe is so good and is probably better than any vanilla ice cream that I have ever tried before! The good thing with making a vanilla nice cream is that you can literally put anything that you would like on the top as it will go with everything. I just can’t believe how simple, quick and delicious nice cream is and on top of all that it is healthy for you! You cannot go wrong making this! At the moment there are so many delicious fruits that are in season, so you can be as creative as you would like with the toppings. As I have said before in other recipes, use this as a general guide to create your own favourite versions with your favourite fruits and seeds etc.

Ingredients:

  • 3 frozen bananas
  • 1 tablespoon ground flaxseed
  • 1 teaspoon ground almonds
  • 1 teaspoon vanilla extract/paste
  • A handful of strawberries
  • A handful of blackberries
  • A handful of blueberries
  • 1 teaspoon chia seeds
  • 1 teaspoon mixed seeds (sunflower, linseed, pumpkin)
  • The zest of 1 lime

B&V SB second

Method:

1.   Put the bananas, ground flaxseed, ground almonds and vanilla extract/paste into a blender with a tiny dash of water and blitz until you have a thick and deliciously smooth nice cream.

2.   Pour the nice cream into a bowl and in whatever decoration that you fancy arrange the rest of the ingredients on the top.

There you have it, a really healthy and quick breakfast that will leave you feeling amazing and energised! I hope you like it.

Nutrition:

(see Know Your Food Page)

Bananas: Bananas not only taste great but they are also a great source of vitamin B6 as well as a moderate source vitamin C, manganese and dietary fibre.

Flaxseed: Flax seeds are a great source of omega-3 fatty acids. They are high in vitamin B1, dietary fibre, magnesium and phosphorus and also offer moderate levels of vitamin B3, B5 and B6.

Almonds: Almonds are a nutritionally dense food rich in the B vitamins, vitamin E and the essential minerals calcium, iron, magnesium, manganese, phosphorus and zinc.

Strawberries: Strawberries are a great source of vitamin C and a good source of manganese.

Blackberries: Blackberries are a really good source of dietary fibre, vitamin C and vitamin K.

Blueberries: Blueberries are a good source of dietary fibre, manganese, vitamin C and vitamin K.

Chia seeds: Chia seeds are a great source of omega-3 fatty acids which contribute to the maintenance of normal blood cholesterol levels.

Sunflower seeds: As with nuts, seeds are a really great nutrient dense food that will provide so much when they are incorporated into your diet. Sunflower seeds are a great source of protein, dietary fibre, all of the B vitamins (B1, B3, B6 and B9 in particular) and they are an amazing source of vitamin E. They also contain high levels of dietary minerals including, magnesium, manganese, phosphorus, iron and zinc.

Pumpkin seeds: Pumpkin seeds are a great source of protein, dietary fibre, vitamin B3 (niacin), iron, zinc, manganese, magnesium and phosphorus. They also offer good levels of riboflavin, folate, sodium and potassium.

Lime: Limes, like with other citrus fruits, are an excellent source of vitamin C and dietary fibre.

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Tropical ‘Nice Cream’ Brunch

Breakfast, brunch, Desserts, exercise, fitness, food, free from, fruit, Fruits, fun, Gluten Free, Healthy, Holidays, ice cream, nice cream, nicecream, plant based, quick, raw, recipes, smoothie, smoothiebowl, smoothies, summer, Vegan, Vegetables, Vegetarian, what vegans eat, wholefoods

Tropical Brunch

Preparation & cooking time: 15-20 minutes
Makes: Enough for 4 people

When the summer comes around and the weather gets better (which is quite rare in the UK!) all I want to do is eat fresh fruit as I feel so good, hydrated and energised for the day ahead. There is so little energy used in digesting and converting fruit into energy that you instantly feel better and more awake. My girlfriend and I recently went to Barbados, where the weather was absolutely amazing, and all both of us wanted to eat was fresh fruit! There was nothing else that made us feel as good as eating watermelon in the sun every morning for breakfast! Recipes like this are a really easy way to impress people whilst there is literally no effort in making it. If you put a dish like this in the middle of the table it will WOW people as it looks so colourful and appealing but it is also amazingly tasty! It is also a great way to get a wide variety of fruits, nuts and seeds into your diet which will give you a wide array of vitamins, essential fatty acids and minerals. Use this recipe as a general guideline and not something that has to be followed meticulously as you can easily use any fruits , nuts and seeds that you wish. 

Tropical Brunch 2

Ingredients:

  • 1 small watermelon, cut in half, scoop one half out so you can use peel as a bowl and slice the other half into slices.
  • 1 honeydew melon, sliced
  • 1 large orange, sliced
  • 1 apple, sliced
  • 2 mangoes, that have been frozen
  • 3 bananas, that have been frozen
  • 1 peach, cut into slices
  • A handful of raspberries
  • A handful of pecan nuts
  • 1 tablespoon of mixed seeds (pumpkin seeds, linseeds, sunflower seeds etc.)

Method:

1.   Put the frozen mango and frozen bananas into a blender and blitz together until you have a nice thick and velvety smooth texture. This will take a couple of minutes. If the blender is having to work overtime and is struggling to blend the fruit then add a little drop of water to make the mixture a little looser, but don’t add too much as you want your nice cream to be nice and thick.

2.   Whilst the nice cream is blending, you can prepare your dish. In a big flat bottomed dish place the hollow half of the watermelon and arrange the rest of the sliced fruit around the outside so that people can just grab pieces easily.

3.   Once the nice cream is nice and smooth, spoon it into the hollow watermelon bowl and top it with the seeds, raspberries, pecans and peaches. I really like to grill the peaches as it gives them such a good flavour but if you are following a raw diet then you don’t have to do this.

That is it! Just put the bowl into the middle of the table and watch everyone dig in and really enjoy themselves!

Nutrition:

(see Know Your Food Page)

From now on, I am going to provide nutritional information along with my recipes to help me further my own knowledge and to hopefully help you understand what and why foods are good for us. By using this nutritional information you can start creating your own meals with the understanding of the composition of foods and what different foods will do for your body enabling you to get a really good balanced diet. I will deliver this information on an ingredient by ingredient basis detailing their composition and attaching links to a separate page where the benefits of all of the vitamins and minerals will be listed. I hope that you find this information helpful and that it plays a good role in the understanding and improvement of your diets.

Bananas: Bananas not only taste great but they are also a great source of vitamin B6 as well as a moderate source vitamin C, manganese and dietary fibre.

Mango: This is a really delicious stone fruit that is native to South and Southeast Asia (it is definitely one of my favourite fruits). Mangoes provide a good source of vitamin C, vitamin A and folate.

Watermelon: Watermelon is such a good fruit to eat on a hot day; for me it is one of the most refreshing fruits to eat as it is so hydrating. Watermelon, as you can probably tell by its name, has a high content of water (around 90%). It is also a good source of vitamin C and it is low in fat and sodium.

Honeydew melon: Like watermelon, honeydew melon is a really refreshing fruit and is made up of mostly water. Similarly, it also is a good source of vitamin C.

Oranges: As with most citrus fruits, oranges are an amazing source of vitamin C and they are also good sources of folate.

Apples: Apples are a significant source of dietary fibre with modest vitamin C content.

Raspberries: I love raspberries and I am just grateful that they are healthy for you! They are a great source of vitamin C, manganese and they are among the highest known in whole foods for dietary fibre (this represents 6% of their total weight).

Peaches: Peaches taste really nice (especially when grilled like in this recipe) and they contain diverse essential nutrients, however, they offer no significant values. They are a moderate source of vitamin C, vitamin B3 and vitamin E.

Pecan nuts: Nuts in general provide so many health benefits when included into your diet. Pecan nuts are a great source of manganese, zinc, magnesium, phosphorus, iron and vitamin B6. They are a good source of protein and unsaturated fats as well as being rich in omega-6 fatty acids. The list continues! They are also a moderate source of vitamin B2, B5 and B6. Including nuts into your diet can really have great effects as you can see from this copious list of vitamins and minerals that they contain.

Sunflower seeds: As with nuts, seeds are a really great nutrient dense food that will provide so much when they are incorporated into your diet. Sunflower seeds are a great source of protein, dietary fibre, all of the B vitamins (B1, B3, B6 and B9 in particular) and they are an amazing source of vitamin E. They also contain high levels of dietary minerals including, magnesium, manganese, phosphorus, iron and zinc.

Linseeds (Flax): Linseeds or flax seeds are a great source of omega-3 fatty acids. They are high in vitamin B1, dietary fibre, magnesium and phosphorus and also offer moderate levels of vitamin B3, B5 and B6.

Pumpkin seeds: Pumpkin seeds are a great source of protein, dietary fibre, vitamin B3 (niacin), iron, zinc, manganese, magnesium and phosphorus. They also offer good levels of riboflavin, folate, sodium and potassium.

Banana and Chocolate Breakfast Bowl

Breakfast, food, free from, Fruits, Gluten Free, Healthy, quick, Vegan, Vegetables, Vegetarian, what vegans eat, wholefoods

Breakfast bowl

Preparation & cooking time: 5 minutes
Makes: 1 bowlful

This type of recipe has become my go-to breakfast recently! Since I have started to eat these in the morning instead of cereals etc. I have felt so much more energised and ready for the day ahead. You can pack so many good ingredients into these that will give you energy for a really good amount of time. It is a really good opportunity to use superfoods *(flaxseeds, chia seeds, cacao etc.)* and is such a great way to incorporate them into your diet.

Ingredients:

  • 3 frozen bananas
  • 1 heaped teaspoon raw cacao powder
  • 1 heaped teaspoon ground flaxseed
  • 1 teaspoon ground almonds
  • A few drops of vanilla extract
  • 2 teaspoons mixed seeds (sunflower, pumpkin, linseed etc.)
  • 2 teaspoons chia seeds
  • A small handful of raspberries
  • A few gratings of orange zest

Method:

1.   Place the bananas, cacao powder, ground flaxseed, ground almond and vanilla extract into a blender and blend until you have a lovely smooth texture. You may need to give the blender a jiggle to get everything started. This should take a few minutes. Scrape down the sides of the blender if needs be as well.

2.   Place the smoothie into a bowl and then decorate the top with the raspberries, mixed seeds, chia seeds, and orange zest. You can be as creative as you like at this point. I like the look of making lines with the chia seeds and mixed seeds but you can make circles etc.

I hope you like this 🙂

* Flaxseeds are one of the richest, natural sources of the omega-3 fatty acid Alpha Linolenic Acid (ALA) which is great for brain power! This essential fatty acid is not naturally produced in the body so must be sourced from food. Flaxseed is also a great source of calcium which is needed for the maintenance of normal bones and teeth. It also contains Iron which is important in the formation of red blood cells and the transportation of oxygen in the body.

* Chia seeds are another great source of omega-3 fats which contribute to the maintenance of normal blood cholesterol levels.

* Cacao rich in calcium, iron, vitamin C and magnesium to help normal energy-yielding metabolism.

Pineapple & Orange Sorbet!

#MeatfreeMonday, Desserts, exercise, fitness, Fruits, fun, Gluten Free, Healthy, plant based, recipes, summer, Vegan

Pineapple & Orange Sorbet

Preparation & cooking time: 5 minutes
Makes: 1 large portion

After lunch the other day, I really fancied something sweet yet healthy. I had a lot of fruit in the house but I wanted something cold as it was a hot day so I decided to make some healthy sugar-free sorbet! I am so glad that I did because it was so tasty and refreshing! This recipe is similar to ‘nice cream’ which uses banana as a base and creates the most amazing soft serve ice cream that to me actually tastes better than actual ice cream. What I like about this recipe is that it is so hydrating and refreshing. Using fruit this way is also a really good way of minimising any waste as you can just cut up any fruit that is on its last legs and freeze it in a sandwich bags which makes it perfect for smoothies or for sorbet. You could literally do it with all fruits, for example, kiwis, mango, blueberries, strawberries, apple etc. and then create all sorts of sorbet flavours. Kids will also love this recipe as it tastes great and they can get involved; it is also a great way of ensuring that they are eating a lot of fruit instead of processed sugars.

Ingredients:

  • 150g frozen pineapple chunks
  • 150g frozen orange segments
  • 150-200ml of water

Method:

1.   Firstly you need to freeze the fruit; so chop up the pineapple and peel and pull apart the orange. Place the fruit into freezer bags and put them into the freezer until they are fully frozen.

2.   This is so simple!! All you need to do is add the fruit and most of the water to a blender (I use a NutriBullet which is powerful and makes a nice smooth sorbet). Depending on the power of your blender you may not need all of the water so add it gradually. Blend the mixture until you have a lovely silky smooth texture and then transfer the sorbet into a bowl or a jar and enjoy!!

Get kids to make their own sorbets as it is a great way in getting them healthier. Let me know what sorbet flavours you come up with.