PWO Smoothie

DSC_4153

“To nourish someone is to feed them deeply something that’s very good for them”, Alice Waters.

The beautiful hot weather is back and at times it can get a bit much; you do not even have to lift your finger and your sweating bucket loads! Therefore, it is imperative to stay hydrated and keep your electrolytes in balance.

I have been playing around with different smoothie mixtures and right now my favourite involves banana, coconut milk, superfood shake mix by Soaring Superfoods and bee pollen.  It is so creamy and delicious and creates a great chill vibe in the sunshine or after a pumping workout.

Superfood shake mix contains lucuma powder, mesquite powder, raw cacao powder, hemp seeds, maca powder, cinnamon, vanilla powder and sea salt. I highly recommend it; you can even add it to a banana soft serve. Lately, I am a big fan of bee pollen. They are little individual grains or pellets that vary in colour as you can see from the image. You can taste honey off the bee pollen. If you have pollen allergies probably best to omit.

I recently discovered “Koko”, coconut milk in Dischem (South Africa) but you can also find it in Super Valu (Ireland). It tastes great in smoothies, shakes, soaked chia pots or oats. I used a frozen banana for the smoothie. I usually have a couple in zip lock bags in the freezer; they create an ice cream texture in a smoothie and you don’t have to add ice either.

This recipe is gluten-free, dairy free if you use coconut milk and sweetened with fruit. Enjoy!

Ingredients

250ml Coconut Milk or milk of choice, water or coconut water

½-1 Banana

1 tbsp. Superfood Shake Mix

1 scoop Whey Protein Isolate (I like to use Optimum Nutrition 100% Natural Whey)

1 tbsp. Chia Seeds (optional)

½ tsp. Bee Pollen

Method

  • Pop all ingredients in a blender except bee pollen – blitz until well combined. Pour into a tumbler and sprinkle bee pollen on top.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Summer Banana Soft Serve

DSC_4166

The hot weather is back so it is imperative to stay hydrated throughout the day. Ice creams or popsicles are another great way to cool off. Ditch the store made ice-creams and try making your own banana soft serve. These are exceptionally easy to make a full of natural ingredients. A delicious, creamy treat for both adults and children. The health benefits of a Banana Soft Serve include:

  • Vitamin B6
  • Vitamin C
  • Potassium
  • Manganese
  • Bananas are a source of FOS – this is a prebiotic that helps probiotics thrive and boosts the absorption of B vitamins and mineral absorption.

I usually throw 5-6 banana’s into a freezer bag at the start of each week, keep them there for convenience. You can add many different flavours raw cacao, nut butters, pumpkin puree, applesauce, vanilla powder, cinnamon, ginger, allspice, cardamom,bee pollen,  coconut butter – the list is endless and your taste buds are the playground for this exciting recipe.

I made a fudge sauce to swirl through my banana soft, toasted some almonds and tossed in a few frozen berries. The recipe is gluten-free, grain free and dairy free. The only sugar present is fruit sugar. Always remember to eat in moderation. You will need a food processor to make the banana soft serve.

What you will need

(serves 2 people) 

Banana Soft Serve

3 medium-sized Frozen Banana’s

1tsp. Vanilla Powder

Fudge Sauce

4 Medjool Dates, pitted

1 Tbsp. Raw Cacao Powder

½ cup Coconut Milk

2 tbsp. Coconut Oil

Toppings

2-3 tbsp. Frozen Berries or Fresh

1 tbsp. Flaked Almonds, toasted

Method

  • Pit and chop dates. Blend dates and coconut milk together. Pour into a small saucepan and heat on medium temperature, add coconut oil and raw cacao powder. Stir until combined, remove from heat. Pop in a glass jar or serving bowl until ready to serve.  I added tablespoon to each glass. If you have any left over store in an airtight container in the fridge.Toast flake almonds under the grill until golden brown.
  • In a food processor add frozen bananas and vanilla powder. Blitz the frozen banana until it is well-combined and resembles an ice cream consistency.
  • As you can see from the images I layered mine in a tumbler glass. Feel free to eat your creation whatever way you like.

Nutritional Information Banana Soft Serve based on two people:

Calories: 315g (158 per serving), Carbs 81g (41g per serving), Fat 0, Protein 0, Sodium 3 (2 per serving), Sugar 42g (21 per serving)

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x