Festive and nutritional!

Festive and nutritional!

By Pippa Mitchell, Nutritional Therapist

Delicious, healthy and nutritional recipes for Christmas – a Super Smoothie and Oat & Carrot Muffins. Do give them a try – good for your health and good for your soul!

SUPER SMOOTHIE

This is a great way of serving up a nutritious breakfast for those who are reluctant to eat, or as an after school snack.

WHAT YOU NEED FOR TWO SMOOTHIES

  • 1 glass of juice (orange, apple) or milk
  • Good handful of berries – raspberries, blueberries, blackberries etc (you can use fresh or frozen)
  • 1 small banana or half a large
  • One tablespoon linseeds, pumpkin seeds and sunflower seeds ground together (optional) *
  • 1 tbsp natural oatmeal or 1 tbsp natural porridge oats soaked in water overnight (optional)
  • 2 tbsp of plain live yogurt (if you don’t have dairy then you could use a plain soya yoghurt)

WHAT YOU DO

  • Blend all the ingredients together in a liquidizer to make a delicious and filling smoothie.

ABOUT YOUR SMOOTHIE
This really is packed with nutrients: vitamin C, zinc, vitamin E, Omega 3 & 6, fibre, calcium, protein and live beneficial bacteria (yogurt)! Adding oats to your smoothie will make it more filling and you will have the benefit of lots of B vitamins which are great for your hair and skin! The seeds add beneficial oils which help dry skin and hair.

A pack of frozen mixed berries are useful to have in the freezer for this smoothie.

* grind together equal amounts of linseeds (flax – look for Linusit Gold in supermarkets), pumpkin and sunflower seeds. Keep in the fridge and use a tablespoon to add to smoothies, sprinkle on salads or porridge. They provide a good source of vegetarian omega 3 fatty acids – always add to food after cooking. Heating these seeds destroys the beneficial oils.

OAT AND CARROT MUFFINS

WHAT YOU NEED

  • 170g self raising flour (you could use wholemeal, spelt or wheat free, or half and half white and wholemeal)
  • 50g porridge oats (rather than jumbo)
  • 1 medium carrot, peeled and grated
  • 75g raisins (optional)
  • 75g dark brown sugar
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 4 tablespoons skimmed milk (or dairy free alternative)
  • 2 free range eggs, lightly beaten
  • 75ml sunflower oil
  • 1 teaspoon vanilla essence

WHAT YOU DO

  • Line muffin or cup cake cups with paper cases (smaller cases will bake quicker)
  • Mix together all the dry ingredients. In a separate bowl mix together all the wet ingredients.
  • Combine the two and mix thoroughly.
  • Divide mixture between cases and bake in preheated oven at Gas Mark 5/190° C for about 20 –
  • 25 minutes until a skewer comes out clean.
  • Allow to cool on a rack. Serve when slightly cooled.

ABOUT YOUR MUFFINS
Oats are an excellent source of soluble fibre, iron and protein as well as being rich in B vitamins and minerals, and are low on the GI index. Carrots are a great source of Vitamin A and folate, as well as many minerals. Wholemeal flours contain B vitamins. The eggs and milk provide protein.

2012-04-16T12:44:48+00:00