SUPER FOOD ICE-CREAM

Only made from 5 ingredients. Try this delicious ice cream recipe at your home.

I know that you are running out of snacks during this lock down. You probably don’t have much ice cream left for dessert. I have good news for you. Today, you can make your own super delicious healthy ice cream with only 5 ingredients. You do not need a churning machine. No, all you need are bowls, spatulas and a whisk.:)

I promise you will love and enjoy this recipe. Be creative this season and learn to make healthy snacks at home. Time is on your side and you get to use that time to have fun with your kids and spouse.

Give it a try!

Ingredients:
  • 250 ml condensed milk
  • 250-gram whipped cream
  • 50-gram baobab powder
  • 15 grams spirulina powder
  • 1 tbsp vanilla essence

Directions:

  1. In a bowl, mix the condensed milk and whipped cream until fully blended.
  2. Add baobab powder, spirulina and vanilla essence to the cream.
  3. Fold the cream with a spatula until fully blended.
  4. Refrigerate in a lunchbox for 4 Hours.
  5. Enjoy with chia seed pudding!

Chia seed Pudding Ingredients:

  • 100 grams chia seeds
  • 200 ml milk

Chia seed pudding directions:

  1. Mix the chia seeds and milk in bowl.
  2. Seal the bowl with a cling wrap
  3. Refrigerate for 3 hours
  4. Enjoy with ice cream

Get your ingredients online from The Refillery SA during this lock down and stay safe.

WHAT FOODS TO EAT IN WINTER TO KEEP WARM?

The winter season is one of the most stressful times for me in terms of food preparation . Unlike winter, summer food is easy to make. You have light meals during the day to keep yourself cool. For instance, in summer I would retire to bed with only having a smoothie and nuts for dinner. Well that’s just me. I usually eat heavy in the morning!

For winter, you tend to want to eat a bit more warm things to keep the blood pumping and that steamy aroma from the food going down your nostrils. You need something hearty, frothy and rich in flavour.

Below are a few ideas of what foods you could have in winter. Food that is easy to prepare and doesn’t require overwhelming techniques :

SOUPS:

You can have soup anytime of the day. I usually like my soup in the morning with a bit of toasted bread. When you have soup first thing in the morning, you:

  • Boost your metabolism as the soup has to be digested.
  • Soup contains a high quantity of water that nourishes your body cells and keeps your skin fresh.
  • Soup is healthy and nutritious especially vegetable soups
  • Soups satiates you and as a result help you eat less and lose some pounds. I know that in winter people tend to bulk up but how about loading up on some healthy soups to shed the weight or maintain that weight that you worked so hard to get during summer!

My favourite soup is the BROCCADO SOUP ( BROCCOLI & AVOCADO).

broccado soup

INGREDIENTS:

  • 1 Avocado
  • 300 grams broccoli
  • 10 ml canola oil
  • 1 tsp moringa powder
  • 1/2 cup water
  • 1/2 cup full cream milk
  • 1/2 tsp salt
  • 1 block vegetable stock
  • 1/2 tsp pepper

PREPARATION:

  1. Boil the broccoli and vegetable stock for 10 minutes on medium heat until fully cooked. Season with salt, pepper to taste. Also add some oil to the pot.
  2. In a blender , put 1/2 avocado, milk, broccoli and vegetable stock, moringa powder and blend until smooth
  3. Enjoy with some fresh carrots and beetroot
BAKED WRAPS:
Tortilla wraps

Another easy food prep for anytime of the day are these baked tortilla wraps. I stuffed them with avocado, mayonnaise and eggs. Goodness they taste divine.

Wraps take no time to bake, they will be ready in as short as 5 minutes! You can even store these wraps in a lunch box or sealed bag so that when you get hungry you can just warm them up and enjoy.

Make your winter stress free with these easy meal prep ideas.

INGREDIENTS:
  • 1 Avocado
  • 3 large eggs
  • Mayonnaise 2 tbsp
  • 1 tsp moringa powder.
  • Tortilla wraps
  • 20 grams Butter
INSTRUCTIONS:
  • Preheat the oven at 150 degrees Celsius for 5 minutes
  • Boil the eggs for 10 minutes
  • Spread some butter on to the tortilla wraps.
  • In a bowl, beat the avocado until smooth, add the boiled eggs, mayonnaise and moringa powder
  • Add the avocado mix to the tortilla wraps, roll the wraps and bake for 5 minutes or until your desired crispiness.

What do you have to keep yourself warm in winter? Comment below!

tortilla wraps and broccado soup

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SPICY CHICKPEA & LENTIL MEAL

JAPAN INSPIRED

How do you know a meal is nutritious? When it is colourful!

Essential colours to have on your plate include green, red, yellow, orange & black. Vibrant meals suppress your appetite and help you maintain or lose weight. Challenge yourself this winter to always have colour on your plate be it for breakfast, lunch or dinner.

Sometimes it is best to have plant-based meals occasionally, like this spicy chickpea & lentil dish. This meal is packed with essential nutrients your body needs to perform at its best in this cold weather. There are vitamins, minerals, fibre and protein which are responsible for most of the health benefits, which range from weight management to blood sugar control.

Including chickpeas in your diet regularly will support your health and may reduce your risk of developing chronic diseases, such as heart disease and cancer.

Let’s delve into the 4 health benefits of including chickpeas into your diet.

1.    Chickpeas are packed with nutrients. They contain a moderate number of calories, providing 46 calories per 1-ounce serving. About 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat. Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fibre and protein.

2.    They are rich in plant-based protein. For all the vegans, the chickpea is a great source of protein. If you want to fill full and keep your appetite under control, then indulge in this wonderful legume.

3.    Chickpeas have several properties that may help manage your blood sugar levels. Chickpeas are a good source of fibre which is known for its role in blood sugar regulation. This is because fibre slows carb absorption, which promotes a steady rise in blood sugar levels, rather than a spike.

4.    If you are having bowel issues, consider including chickpeas in your meal. The fibre in chickpeas has several proven benefits for digestive health. The soluble fibre in chickpeas increases the number of healthy bacteria in your gut and prevent the overgrowth of unhealthy bacteria. This can lead to a reduced risk of some digestive conditions, such as irritable bowel syndrome and colon cancer.

INGREDIENTS: Serves 2

  • ½ cup chick peas
  • ½ cup lentils
  • Cherry tomatoes
  • Kale leaves
  • Garlic
  • Soy sauce
  • Cut chilies
  • Curry spice
  • avocado oil
  • Salt

INSRUCTIONS

  • Soak the chick peas for 8-12 hours (preferably overnight)
  • Stir fry some kale in a pan for 5 min and season to taste.
  • In an oven, grill the cherry tomatoes at 150 degrees Celsius for 10 min.
  • Put the chickpeas in a pot, fill with 2 inches of water and add ¼ tsp salt. Bring to boil for 15-20 minutes for firmer beans, 40 to 50 minutes for softer beans.
  • Put the lentils in a separate pot and fill with 2 inches of water. Add a pinch of salt and bring to boil for 10-15 minutes.
  • Cut some garlic, add them to your chickpeas, pour some avocado oil and stir.
  • Pour some soy sauce, add some raw cherry tomatoes to your fried chickpeas, add cut chilies and curry spice. Stir until your chickpeas are golden.
  • Dress plate with kale leaves first, mix the spicy chickpeas and lentils together.
  • Add some grilled cherry tomatoes on top of your meal as well as some raw cherry tomatoes.

Prep time: 10 minutes

Soak time: 8 hours

Cook time: 30 minutes

You may be wondering why you should bother cooking chickpeas. Well, it’s all about the texture. Canned chickpeas are a bit too soft and dissolve quickly in the mouth. This recipe will bring out the perfect chewiness of the chickpeas with a touch of spiciness inspired by Japanese cuisine.

I incorporate some soy sauce, garlic and cut chillies which are commonly used in Japanese food. The smell is amazing and makes you want to dig in.

I find it very helpful to soak the chickpeas overnight as this speed up the cooking process.

If you have forgotten to soak the chickpeas, do not worry. Add the beans to a large pot, cover with water and boil for 5 minutes then take off the heat and let them sit in the water for 1 hour. Afterwards, you can add the beans to a large pot, cover the beans with several inches of water, bring to boil. Reduce the heat and simmer for 2 hours.

Enjoy!

All thanks to The Refillery SA for the best ingredients.

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Butternut squash

10 HEALTH BENEFITS OF THE WINTER SQUASH

MELT THE FROST

Are you tired of eating potatoes? Are you out of side-dish ideas to serve your family? Are you at the verge of giving up preparing a hearty winter meal for your guest coming over?
Well, have some little Faith (me), here is a little treat for you!
The winter butternut squash is where you begin. The nutrition and health benefits of butternut squash are plenty, and you can enjoy it—baked, boiled, or sautéed on its own, or added to stir fries and salads. It’s the perfect side dish to any entrée.
Before we delve into the recipe, let me give you some 10 amazing health benefits that the butternut squash can bring to you, your family and guests!

The Health & Skin Benefits of Butternut Squash

1. HEALTHY BONES

Have you been experiencing some leg or joint pains? Have you been struggling to go for those morning runs because your legs start aching when you run that first kilometre? The solution lies in including butternuts in your diet! The winter squash contains plenty of manganese and vitamin C. Manganese helps to maintain a healthy bone structure, calcium absorption and enzyme creation. Vitamin C is involved in the production of collagen, which is vital for building bone mass. Magnesium also contributes to the health of joints and bones. The squash contains minerals such as iron, folate, zinc and phosphorus which contributes to healthy bones and protects them against osteoporosis.

2. REDUCES PMS SYMPTOMS

Have you been suffering from excruciating cramps before or during your monthly period? Well, some people rely on the pills to subside the pain, but, how about approaching this differently. How about you try to adjust your diet, start to eat healthily or exercise more often? I believe that doing things the natural way will lead you to the perfect you. When you do so, you will experience fewer period cramps and have an immune system which is less prone to viruses (airborne). A study proved that the women who consumed high amounts of this mineral as part of their daily diet suffered fewer mood swings and cramps than others. Therefore, eating squash is a great way to increase your intake of magnesium.

Butternut squash
Butternut squash
3. ASTHMA PREVENTION

Butternuts contain high levels of Beta-carotene: an antioxidant. Studies have found that people who have a high intake of beta-carotene have a lower risk of developing asthma. This delicious orange vegetable can prevent the emergence of asthma in you or your loved ones.

4. MAINTAINS A HEALTHY SKIN

As mentioned earlier, squash is an excellent source of vitamin A. It has beta-carotene that gets converted into vitamin A within the body. Being a powerful antioxidant, vitamin A is required for maintaining proper health and integrity of the skin. The butternut squash also contains nearly half of your daily dose of vitamin C, which has been linked to healthier skin.

5. PREVENTS SKIN AGING

A study published in the American Journal of Clinical Nutrition examined links between vitamin C and skin ageing in 4,025 women aged 40-74 and found that higher intakes of the vitamin were linked to a lower likelihood of wrinkles and dryness. The squash protects your skin from the damaging effects of sun exposure and prevents dehydration. Regular consumption of squash keeps your skin hydrated. Look younger!

6. BEST FOR WEIGHT LOSS

The butternut squash is the best choice for healthy and sustainable weight loss. It is fat-free and very low in calories. A cup of yellow squash contains about 36 calories, 7 grams carbohydrates, 1-gram protein and less than 1-gram fat besides being cholesterol free. The squash has low-calorie content due to fewer carbohydrates. Thus, if you want to lose weight, you can easily replace higher calorie vegetables like potatoes and corn with yellow squash.

Butternut squash
Butternut squash
7. PREVENTS & FIGHTS CANCER

The high antioxidant content in the butternut helps in eliminating free radicals from the body. The beta-carotene present in the vegetable protects the body from pollutants and chemicals that can lead to cancer.

8. PERFECT FOR YOUR EYE HEALTH

The squash contains lutein antioxidant which plays a huge part in preventing the emergence of cataracts and macular degeneration, which often leads to blindness. If you want healthy eyes and improved eyesight, then start eating!

9. PERFECTS YOUR HEART HEALTH

Butternuts reduce the risk of heart disease as they contain negligible fat and almost no cholesterol. They also contain magnesium which has been shown to reduce the risk of heart attack and stroke. Magnesium along with potassium helps in reducing high blood pressure. The vitamin folate present in butternuts helps in removing an unhealthy metabolism which is responsible for heart attack and stroke. Moreover, folate lowers cholesterol levels, and this reduces the risk of atherosclerosis and heart disease.

10. FIRES UP YOUR DIGESTION

Doctors recommend that you should consume plenty of fibre-rich foods to aid the body’s digestion process. The squash contains good amounts of dietary fibre, and you can include it in your diet to facilitate bowel movements. If you have been having digestion issues such as constipation or bloating, the butternut squash can relieve those symptoms.

RECIPE TIME!
Butternut squash
Butternut squash


INGREDIENTS:
• 800 grams of butternut
• 350 ml of water
• 125 ml of full cream
• 10 grams of chia seeds
• ½ grapefruit
• ¼ teaspoon of black pepper
• Cucumbers
• Cooked beetroot
• Mint leaves

INSTRUCTIONS:
  1. Chop the butternut into cubes
  2. In a saucepan, put the butternut pieces, pepper & water, then bring to boil.
  3. Boil for 20 min.
  4. Put the boiled butternut into a food processor.
  5. Add cream, squeeze the grapefruit juice into the food processor and blend until smooth and creamy
  6. Decorate your soup with sprinkles of chia seeds, cucumbers and cooked beetroot. Enjoy!
    Prep time: 25 min
Butternut squash
Butternut squash

I would like to thank The Refillery SA for the wonderful chia seeds!

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