superfood-recipes

We’re all trying to live a little healthier, eating as much food from nature as possible to get all nutrients we need without having to opt for vitamin pills and supplements. Some of these foods have become labelled as superfood thanks to their high density in certain nutrients. But if you can’t see the wood for the trees in the world of superfoods anymore (as there are no set criteria for determining what is and what is not superfood) you’ll find this summary of 5 of the most popular superfoods useful to pick the ingredients that suit your needs. To make it easy and tasty to add them to your diet, we’ve also included some delicious smoothie recipes so that you can start reaping the benefits of these powerhouse foods.

SPIRULINA

Spirulina is a type of blue-green algae that grows in both salt and fresh water. Spirulina has been consumed for centuries due to its high nutritional value and health benefits. Spirulina contains a number of nutrients, including B vitamins, beta-carotene and vitamin E. A 7 gram portion contains 4 grams of protein with essential amino acids ( the building blocks of protein) making it a great source of vegan protein. It is also a good source of antioxidants, which can protect against oxidative damage. Spirulina powder can be easily added to smoothies and smoothie bowls. Spirulina blends really well with fruit and juice-based smoothies. Spirulina has an intense blue-green colour, great for all those pretty smoothie bowl creations.

Green Energy Smoothie
  • 1 Frozen Banana
  • ¼ C Frozen Blueberries
  • 1 C Spinach
  • 1 C Orange juice
  • 1 Tbsp Spirulina
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    MACA

    Maca is a plant that grows in central Peru, it has been cultivated as a crop in this area for many years. In foods maca is eaten baked, roasted or prepared as a soup. Maca root powder is a good source of carbs and protein, and rich in a number of nutrients including vitamin C, copper and iron. It is also a great mood booster, known for the ability to relieve depression and anxiety. Maca has also been studied as a remedy for hormonal imbalances and its rich phytochemical content is great for relieving the symptoms of PMS and menopause. Maca has an earthy, nutty taste and can be added to smoothies, oatmeal and sweet treats. Try it in a peanut butter smoothie, check the recipe below.

    Peanut Butter Maca Smoothie
  • 1 Frozen banana
  • 1 C Almond Milk
  • 1 Tbsp Peanut butter
  • 1 Tbsp Maca powder
  • 1 Tsp Vanilla extract
  •  

    MORINGA

    The moringa plant is gaining more popularity as a superfood due to its highly nutritious profile and powerful anti-inflammatory, antioxidant and tissue protective properties. Moringa Oleifera is also known as horseradish tree, is a small tree from India, Pakistan and Nepal which has been used for generations in Eastern countries to treat and prevent diseases. Moringa is also popular as a natural leaf powder supplement. The pods, roots, bark, flowers, seeds and fruits are also edible. Moringa is nutrient packed, a rich source of vitamins, minerals and amino acids. It contains significant amounts of vitamin A, C and E, calcium, potassium and protein. It also fights free radicals and inflammation, moringa has blood clotting properties that benefit wound healing. You can add Moringa to your smoothies like the mango smoothie below or tea. The powder has a mild flavor, so it makes for a light Moringa tea with a slightly earthy taste.

    Berry Blast Smoothie
  • 1 C Coconut Milk
  • 1 C Frozen Blueberries
  • ½ C Frozen Blackberries
  • ½ C Pineapple
  • 1 Tbsp Moringa powder
  • 2 Sprigs of Mint
  •  

    BAOBAB

    Baobab is a tree native to certain regions of Africa. The Baobab tree can produce a large fruit that is commonly consumed and appreciated for its delicious citrus like flavour. The pulp, leaves and seeds, have been associated with many health benefits and are a staple in various recipes and cuisines. The leaves are rich in calcium and high-quality proteins. Powdered baobab pulp contains many important nutrients but is especially high in vitamin C, B6, niacin, iron and potassium. Aside the nutritional value, baobab can be used to add punch of flavour to desserts, stews, soups and smoothies. Give it a try while boosting your immune system with the recipe below.

    Immune Boosting Boabab Smoothie
  • 1 Frozen Banana
  • ½ C Pineapple
  • 1 C Spinach
  • 1 C Fresh Orange juice
  • 1 Tbsp Baobab powder
  • 1cm Ginger Root
  • ¼ Tsp Turmeric
  •  

    TURMERIC

    Turmeric is used internationally as a staple spice in cuisine, holistic medicine, and even coloring in cosmetics. Turmeric has been providing the world with countless uses and immense health. Turmeric has a warm, bitter taste and is frequently used to flavor or colour curry powders, mustards, butters and cheeses. Turmeric is anti-inflammatory, the active ingredient in turmeric is curcumin a potent anti-inflammatory. Some people apply turmeric to their skin for pain, swelling and inflammation. You can add turmeric to your tea, mix it up in a curry, blend it into a smoothie, or juice it. To increase absorption of turmeric, best to enjoy it with good fat like avo, coconut oil and curries. You can also add it to your favourite smoothies or try it with our turmeric coffee smoothie.

    herb-smoothie-recipe

    Adding herbs to your smoothies is a great way to switch your standard fruit smoothie routine up a bit. Herbs don’t only add flavour, but they also have added health benefits. Herbs are flavourful, act as a natural filter for your body and have cleansing properties.

    Now that all sounds great I hear you say, and at first I was really sceptical too about the whole idea of blending herbs into my smoothie. I love adding herbs in salads and savoury dishes, but found it hard to imagine adding herbs to smoothies could make my favourite smoothie recipes any better. So I tried it, and truth be told: I’m hooked! I tried 5 herbs and paired them with fruits that bring out the best taste of both. It resulted in these smoothie recipes, which I hope will convince you too!

    BASIL

    Basil is one of the oldest herbs known to mankind, there are many variations of basil like sweet basil, lemon basil, Italian or curly basil etc. The smell and flavour of basil vary according to the essential oils present in the herb. Basil is also known for its antibacterial properties and for helping with kidney detoxification. Basil also helps to restore the body’s natural pH levels and feeds healthy bacteria within the gut microflora. Besides being used in various culinary dishes, basil is also used in cocktails and yes, smoothies. Try it with this blueberry smoothie recipe to experience the taste sensation.

    Blueberry Basil Smoothie

  • 2 C Frozen Blueberries
  • 1 Frozen Banana
  • ½ - 1 C Milk (or non-dairy)
  • ¼ C Basil (5-6 leaves)
  • 3 Tbsp Yoghurt
  • 1 Tbsp Chia seeds
  •  

    MINT

    I love mint in cocktails and chocolate, and in smoothies it’s a perfect addition to cool off. Mint has been used for thousands of years to aid with upset stomach or indigestion. I’d say it brings life to a smoothie, so tickle your taste buds with this pink happiness smoothie!

    Pink Happiness

  • ¼ C Mint Leaves (loosely packed)
  • ½ C Pink Dragon Fruit
  • 1 Frozen Banana
  • ½ C Low Fat Milk (or non-dairy)
  • ½ C Low Fat Yoghurt
  • 1 Tbsp Raw Cashew Nuts
  •  

    PARSLEY

    Yes, you read correctly parsley! It’s more than a garnish that you toss to the side before enjoying your meal. Parsley is a nutritional powerhouse packed with vitamins A, B, C and K, and minerals iron and potassium. Parsley is said to be a natural diuretic, which helps to eliminate excess fluid, it is commonly used by stars who want to drop extra weight before big events because it helps reduce water retention and bloating. Parsley has a distinctive, pungent flavour and aroma so it’s best to use no more than a few sprigs in a smoothie. Try it in this refreshing cucumber and apple smoothie.

    Vegan Cucumber and Apple Refresher

  • 1 C Cucumber
  • 4 Sprigs Parsley
  • 1 Tbsp Chia seeds
  • ½ C Ice Cubes
  • 1 Apple, halved
  • 1 Tsp Ginger
  • ½ - 1 C Water
  •  

    FENNEL

    Fennel happens to be a vegetable, herb and a spice. The fronds are used as a herb, you can also use it in salads, side dishes and for flavouring soups and fish and of course your smoothies! Fennel provides an earthiness that helps to round out the flavours and reduces the overall sweetness in your smoothies, enjoy some fennel with a touch of avocado with this fennel smoothie.

    Creamy Dairy-Free Fennel Smoothie

  • ½ Small Avocado
  • ½ Frozen banana
  • ½ Medium fennel bulb and 10cm stalk
  • 1 Small lemon, peeled
  • 2/3 C Frozen Mango
  • 1 Tsp Raw Honey
  • ½ C Chilled Green Honeybush, Rooibos & Mint tea
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    CORIANDER

    Coriander is also known as cilantro, and has a bright, lemony flavour. It’s also known for having anti-septic properties to help cure mouth ulcers and studies have shown coriander to have strong anti-histamine properties that can reduce seasonal allergies and hay fever. The leaves are rich in vitamin C, vitamin K and protein. It has quite a strong flavour, and pairs really well with pineapple in this recipe with a sweet banana base.

    Pineapple Green Smoothie

  • 1 C Coconut Water (more or less for desired consistency)
  • 1 C Frozen Pineapple
  • 1 C Spinach
  • ¼ C Coriander, handful
  •  

    All these smoothies blend very well in our 2 liter models, and blend super smooth in 45-60 seconds. With the OmniBlend V you can use the 60 seconds time cycle, after which the blender will stop blending automatically. The OmniBlend I allows for variable speed control, to adjust the speed according to your requirements. For thick and creamy smoothies, or to make it a smoothie bowl, add less liquid and use the tamper (through the lid) to stir the ingredients while blending.

    Hope these recipes inspire you to spice things up a little too!

    These smoothie recipes were developed by Bernice, who’s handling OmniBlend’s customer service and sales and in contact with foodies around the country on a daily basis. Bernice has a background in food technology, and is passionate about all that looks, smells, and tastes like food. She loves sharing how you can get the most out of your OmniBlend.

    If you want to cut down on sugar, you'll want to avoid using white refined sugar in coffee, tea, and recipes. For recipes that do require some sweetness, date syrup is an excellent alternative, containing vitamins, minerals, and healthy fiber. You can use date syrup to reduce your refined sugar intake without compromising on flavour. Here's a list of suggestions to use date syrup, which will make it a favourite item in your fridge!

    When you use date syrup for baking, the general rule of thumb for substituting sugar for date syrup is 2/3 cup date syrup for every 1 cup of sugar. Also use a little less liquid in the recipe. Or simply replace honey, maple syrup, or molasses with date syrup in baking recipes for a more caramel-like flavour unique to dates.

    Ingredients:

  • 4 C water
  • 450 g Dried Pitted Dates
  •  

    Directions:

    Add 2 cups water and dates to the OmniBlend jug and pulse to break up the dates. Prevent creating a paste at this point, you just want a course chop, so don't blend and rather pulse the ingredients.

    Pour the water and date mix and the remaining water in a sauce pan, and simmer (without the lid) on low to medium heat for about 30 minutes. Leave to cool down for an hour, and then add to the OmniBlend jug and blend starting on low speed, increasing to high, for 60 seconds. Taste and if you prefer it sweeter, return the syrup to the sauce pan and simmer further until it's reached your desired sweetness.

    We used date syrup in this delicious Vegan Chocolate Cake.

    sunflower-seed-butter-recipe

    Sunflower seed butter is a super tasty nut butter alternative for those suffering from tree nut allergy. It's easy to make, and packed with nutrients. It's high in fiber, magnesium, niacin, vitamin E, and healthy fats.

    Of the 16 grams fat in a 2 tablespoon portion, 14 grams are unsaturated fat. Unsaturated fat has positive effects on cholesterol levels, raising high-density lipoprotein (the "good" cholesterol) and lowering low-density lipoprotein (the "bad" cholesterol). So this is the type of fat you want to add to your diet. 

    Blending your own is always a good choice as you can keep it completely natural and avoid additives. You can also play around by adding different seeds and spices according to your taste and preferences.

    Ingredients:

  • 3 C Sunflower Seeds
  • 2 Tbsp Unsweetened Coconut Flakes
  • Pinch Sea Salt
  •  

    Directions:

    Create an even layer of seeds on a large baking tray, and roast on 175C degrees for 15 minutes. Leave to cool down for at least 10 minutes, giving it a good stir.

    Add the seeds to the OmniBlend jug with the other ingredients, and start blending on low speed, increasing to high. Use the tamper through the lid to push the seeds into the blades.

    You can add cinnamon or honey and play around with flavours, or vary by adding pumpkin, hemp or chia seeds for additional nutritional value.

    diabetes-food

    November marks National Diabetes Awareness Month, and with statistics published in the SA Journal of Diabetes & Vascular Disease, now more than ever before awareness is critical to halt the increase of diabetes. Type 2 diabetes is considered a lifestyle disease, and overweight and obesity are considered major risk factors for the development of type 2 diabetes. Eating a healthy and balanced diet plays an important role in preventing, and managing type 2 diabetes.

    Type 2 diabetes is a condition that develops over time. The body still produces insulin, however the the body is unable to use insulin properly. There are 2 other types of diabetes, however the majority of people in South Africa have type 2 diabetes. As being overweight increases the risks of developing type 2 diabetes, excessive calorie consumption and sedentary lifestyles pre-empt the risk of developing type 2 diabetes. South Africans have become more exposed to high-caloric, processed foods, contributing to the increased rates of diabetes.

    Prof Tim Noakes is South Africa’s most well-known author and researcher in this field, who managed to reverse his diabetes through diet. Through The Noakes Foundation, he is aiming to support the dietary revolution that will reverse the global epidemic of obesity and type 2 diabetes. The key principles of his diet, widely known as the Banting diet, is that it is strictly low carb, and high in fat.

    To manage your weight and diabetes, a well-balanced eating pattern is essential. When you’ve been diagnosed with diabetes, or at risk (to find out whether you’re at risk, visit a Clicks pharmacy for a screening, which is funded by most medical aids), you’re advised to seek assistance from a dietitian who can monitor with you what the right diet is for you. Generic guidelines are like the name suggests: generic. For your own health you would want to establish the right quantity and ratio of macronutritients (fats, protein, and carbs).

    There is however one rule that applies to all of us: eat a variety of food that is non-processed and home cooked. When you prepare your food yourself, you become much more aware of what you’re eating, and can adjust what works and doesn’t work or you, to manage your energy levels and weight.

    Nutritionstripped shares 10 tips on how to create low sugar smoothies that are nutritious, and don’t leave you with a sugar crash. We love the tip on replacing high sugar content liquids with unsweetened teas. Or using almond milk instead of doubling up on fruit and juice, which creates flavour and texture, and adds healthy fats.

    You can also add some superfoods to your smoothie, like chia seeds. Chia is a gluten-free grain that stabilizes blood sugar, preventing extreme rises in blood sugar levels after meals. At Rodalewellness you can find more foods that may help to lower blood sugar.

    Take inspiration out of our recipes, and add variety with ingredients and nutrients that make you feel energetic, and support managing a healthy weight.

    citrus-carrot-juice-recipeThis refreshing juice is an excellent source of vitamin A, vitamin C, and Thiamine (vitamin B1), giving you your daily dose of these essential vitamins to fight stress, and boost energy levels.

    Carrot is such an all-rounder when it comes to juices. It provides a host of vitamins and minerals, and is linked to prevention of various chronic diseases.

    Everybody knows of the vitamin A content, but the carotenoids in carrots act as antioxidants, and fight free radicals in your body and also slow down the process of ageing. Antioxidant rich foods are necessary for good health because they help in clearing up toxins from the body, and can help in preventing cancer and heart disease.

    Carrot juice is excellent to maintain cholesterol and blood sugar levels, thanks to its potassium content. It is low in calories and has a low GI. The GI (Glycemic Index) measures how much a food raises your blood glucose level. Foods with a high GI are broken down faster and may raise your blood glucose levels more quickly than foods with a low GI. That means that carrot juice won’t spike your blood glucose levels.

    Vitamin B1 supports the nervous system and mental clarity and memory. If you’re feeling fatigued, forgetful, or even depressed, it could well be that you’re vitamin B1 deficient.

    Lastly, the essential vitamins and minerals present in carrot juice are found to collectively work to prevent diabetes. It also increases bile secretion, which helps in burning fat thus aiding weight loss. So it makes for the perfect pre or post workout drink for a nutritional boost.

    Ingredients:

  • 2 Carrots
  • 1 Orange (peeled)
  • 1 Knob Ginger
  • ½ Lemon (peeled)
  •  

    Directions:

    Prepare the ingredients, and cut in chunks that fit the feeder of the Greenis juicer. Now add the pieces one after the other to the juicer, going through the list of ingredients above, ending with the lemon. Give the juice a quick stir, and serve.

    red-cabbage-juice

    As we entered the last quarter of the year, we also know that the busiest time is upon us. At work projects are pushed to be closed out by year end, and performance reviews need to be completed. Outside of work year-end activities are filling up our calendars. So while temperatures are rising, it’s most important to take care of your nutrition to keep your energy levels high.

    Red cabbage is 10x higher in nutritional value than green cabbage, and promotes the development of red blood cells, and a host of other health benefits. Both red cabbage and carrots are high in vitamin A and C, promoting cell protection, and maintaining healthy skin, blood vessels, bones and cartilage, and supporting your body’s natural defense against illness and infections (your immune system).

    So this juice is an essential to keep you going during the crazy months, and is an affordable alternative to expensive supplements that promise the same benefits.

    Ingredients (serves 2):

  • 400 gr red cabbage
  • 2 carrots (185 gr)
  • 1 small red apple
  • ½ lemon
  •  

    Directions:

    Chop the cabbage, carrots, and apple in chunks that fit the Greenis feeder, and juice. Peel the lemon, and juice in the Greenis too.

    Stir the juice, and serve.

    blueberry-coconut-smoothie

    This recipe is inspired by a very special girl in our lives, who’s turning 14 today! She has started to make smoothies herself, and even though she can still take advantage of her teenage growth spurt, she already started to pay attention to healthy eating.

    So it shouldn’t come as a surprise that for this birthday smoothie, we chose healthy ingredients that combine beautifully to a fresh berry smoothie, with a hint of sweetness & coconut delight. And we sneaked in some broccoli for its proven health benefits. Just because you can never eat too much broccoli, for many years in good health. Stock some frozen broccoli in your freezer for easy use!

    Ingredients (serves 2):

  • ½ C Fresh Orange Juice
  • 2/3 C Low Fat Plain Yoghurt
  • 2 Small Bananas
  • ½ C EuroBerry Frozen Blueberries
  • 3 Broccoli Rosettes
  • ½ Tbsp Almond Butter
  • 1 Tbsp EuroBerry Toasted Unsweetened Coconut Flakes
  •  

    Directions:

    Add all ingredients to your OmniBlend jug, and blend starting on low, increasing to high speed for 60 seconds. Serve with a sprinkle of coconut.

    Cheers to many years in health & happiness!

    apple-beet-ginger-juice

    Beetroot adds fantastic nutrients to your diet, as It is a good source of Vitamin C, Iron and Magnesium, and a very good source of Dietary Fiber, Folate, Potassium and Manganese. Beetroot is also known to support detoxification of the liver, thanks to betacyanin, an antioxidant that also gives the beet its bright red colour.

    Beet, together with apple and carrot is a classic combination for the ABC juice. This drink is a variation to the ABC juice, still using apple and beet, but adding some banana and ginger, and using Carmien Rooibos Honeybush & Hoodia tea for its digestive, and appetite suppressing benefits. The flavour of this particular tea goes well with the beet, making it the perfect liquid for this smoothie.

    Adding beet to your smoothie is only recommended when you have a high performance blender like the OmniBlend, as it is a tough ingredient to blend. With the OmniBlend you can add beet to your smoothie, as the 3hp motor will easily blend it smooth, extracting all nutritional value for easy digestion.

    Ingredients:
  • ½ Beetroot (or 1 small)
  • 1 small apple
  • ½ frozen banana (or 1 small)
  • knob fresh ginger
  • 2 cups chilled Honeybush & Hoodia rooibos tea
  •  

    Directions:

    Prepare all ingredients, and add the beet, apple, banana, ginger and 1 cup of tea to your OmniBlend jug. Start blending on low, increasing to high, slowly adding more liquid. With this kind of blends it’s important to first blend a thick mixture, and add more liquid later once you’ve got a smooth texture. Add tea to your own preference, creating a thicker or more liquid drink.

    Tip: freezing banana in halves creates colder drinks, and you can also add ice cubes along with the other ingredients to cool it down. Freeze some tea in an ice cube tray to not lose on flavour and benefits.

    heart-health-cholesterol

    It’s that time of the year where many of us have their health assessments done, and we’re becoming more conscious of our cholesterol levels again. Cholesterol is an important precursor of cardiovascular health, so it’s important to maintain a healthy lifestyle to keep your cholesterol low. As you can feel perfectly healthy even with a high cholesterol, you might not even notice if your cholesterol is too high. Therefore it’s important to do a blood to check. According to the Heart and Stroke Foundation South Africa, your cholesterol should be <5.0 mmol/l, aiming to keep LDL levels <3.0, and HDL cholesterol >1.0 for men, and >1.2 for women.

    So, once you know your cholesterol, what can you do to manage your cholesterol, and keep it at a healthy level, or lower it? The Harvard Medical school has listed 11 foods that lower your cholesterol. Top on the list? Good old OATS!

    You can do a lot more with oats than just cooked for breakfast. Try this delicious Moreish Banana Cranberry Oat Bread, to add more oats to your diet!