PWO Smoothie


“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!


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


  • 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

Homemade Coconut Milk


Coconut milk is extremely easy to make in the comfort of your own kitchen. It is a great alternative to almond milk or dairy. It is made from dried coconut flesh. The coconut milk you pick up in the store may seem like the easier option but “getting your health chef on”, in the kitchen and making your own will benefit you in the long run. Cans are lined with BPA (unless stated) and contain guar gum which is made from legumes and can be difficult for some individuals to digest.

You can use coconut milk in curries, smoothies, baking; soak gluten-free oats overnight in coconut milk, chia pots and pancakes. Homemade coconut milk is rich in lauric acid (medium-chain fatty acid, good fats), vitamins C, E, B as well as iron, selenium, calcium, magnesium and phosphorus.

What you will need:

2 cups Unsweetened Desiccated Coconut

4-5 cups Hot Water (not boiling)


  • Heat water in a saucepan till it is hot but not boiling.
  • Pop desiccated coconut in a large bowl and pour in hot water. Allow to soak for 20-25 minutes.
  • Add all the mixture into a food processor or blender (you may need to do this in two batches) and blitz the mixture until creamy and frothy.
  • Strain the coconut milk mixture. I used a strainer or you can use cheesecloth, it allows the liquid to pass through and saves the coconut pulp. Add the pulp to pancakes or smoothies.
  • Pop the liquid into a large jar or bottle. It will last about 3-4 days in the fridge.

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

Heaven in a Glass


Almond milk is a great alternative to dairy milk, however, if you have a nut allergy please avoid. It can be made in the comfort of your own home or bought in the local health store. All you need is a nut straining bag or cheesecloth and a blender to proceed. I picked up the straining bag (by Soaring Free Superfoods) and the almonds at the Fresh Earth Store, Johannesburg. The ingredients below make just under 1 litre and should be consumed within 3 days. It has a rich, creamy texture; heaven in a glass!

Almond milk is rich in calcium, delivering the same amount per cup as cow’s milk. Calcium is responsible for many intricate roles in the human body. Along with vitamin D, phosphorus and magnesium, calcium is needed to build and maintain strong bones and teeth. It also helps regulate blood pressure and is necessary for muscle contraction. Almond milk is vitamin rich providing you with vitamin A and E. Vitamins A and E are antioxidants which help protect the immune system.


  • 2  cups Raw Almonds
  • 4 cups Filtered Water
  • 2-4 drops Stevia


Soak almonds overnight in water. Drain the water the following morning. Place the almonds in the blender and add filtered water. You may need to do this in batches if you have a small blender. Once the mixture is smooth strain it through a nut milk bag. Pour into a glass jug and store in the fridge. If you don’t think you’ll use the almond meal immediately; store it in the freezer to prevent it from going rancid. The remaining pulp can be used in smoothies, pancakes, breadcrumb mixtures or cookies.

Eat Real, Great Feel!