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As the leaves start to turn and the air becomes crisp, fall (autumn) brings with it a bounty of fresh, seasonal produce perfect for a plant-based diet. I have created a list of some fall season foods that are favourites for many. Eating seasonally not only ensures you’re getting the freshest and most nutritious foods, but it also supports local farmers and reduces your environmental footprint. Here are the top 10 plant-based foods to enjoy this fall, along with their nutritional benefits and some easy recipes to try at home. Fall Seasonal Foods Eating Guide 1. Pumpkin Pumpkin is the quintessential autumn vegetable, packed with vitamin A, fibre, and antioxidants. It’s incredibly versatile—use it in soups, stews, pies, or even as a base for a creamy plant-based pasta sauce. Recipe Idea : Make a comforting pumpkin soup by blending roasted pumpkin with vegetable stock, coconut milk, and a pinch of nutmeg. For a recipe read: Quick and Easy Pumpkin Soup Recipe Made Vegan 2. Sweet Potatoes Rich in beta-carotene, vitamin C, and potassium, sweet potatoes are a nutritional powerhouse. They add natural sweetness to dishes and can be roasted, mashed, or baked into a variety of meals. Recipe Idea : Try oven-roasted sweet potato wedges seasoned with rosemary and garlic for a healthy side dish. To make these wedges, read Healthy Sweet Potato Wedges Recipe Oil-Free 3. Brussels Sprouts Brussels sprouts are often misunderstood, but when cooked properly, they’re delicious and nutritious. High in vitamins C and K, fibre, and antioxidants, they are perfect for roasting or sautéing. Recipe Idea : Roast Brussels sprouts with a drizzle of balsamic vinegar, and a sprinkle of sea salt for a simple yet tasty dish. For the recipe click Brussels sprouts . 4. Apples Autumn is apple season, and this fruit is not only delicious but also full of fibre, vitamin C, and various antioxidants. Apples are great in both sweet and savoury dishes. Recipe Idea : Bake an apple and cinnamon oatmeal for breakfast, or add sliced apples to a salad for a crunchy, sweet addition. To make this simple recipe click on baked apples . 5. Pears Pears are another autumn favourite, offering a sweet and juicy addition to your meals. They are rich in dietary fibre, vitamin C, and copper, and they can be eaten raw, baked, or poached. Recipe Idea : Create a simple pear salad with mixed greens, walnuts, and a light vinaigrette or even a creamy dressing. For the salad with creamy dressing click Arugula Pear Salad With Walnuts . 6. Cranberries Cranberries are well-known for their role in Thanksgiving dishes, but they’re also great for adding a tart flavour to a variety of recipes. They’re packed with vitamin C, fibre, and antioxidants. Recipe Idea : Make a cranberry relish to serve with roasted vegetables or use it as a spread in sandwiches. 7. Butternut Squash Butternut squash is rich in vitamins A and C, fibre, and potassium. Its sweet and nutty flavour makes it ideal for soups, casseroles, and even baked goods. Recipe Idea : Prepare a hearty butternut squash risotto , using arborio rice, vegetable broth, and a touch of nutritional yeast for creaminess. 8. Kale Kale thrives in cooler weather and is a nutritional superstar, providing high levels of vitamins A, C, and K, as well as antioxidants. It’s perfect for salads, smoothies, or as a crispy snack. Recipe Idea : Make kale chips by tossing kale leaves in olive oil, sprinkling with sea salt, and baking until crisp. 9. Pomegranates Pomegranates add a burst of colour and flavour to autumn dishes. These vibrant fruits are rich in antioxidants, vitamin C, and fibre, and can be used in a variety of ways. Recipe Idea : Create a pomegranate salad dressing and pour it over the pear salad. The recipe below can be made from fresh pomegranate or from store-bought juice, meaning you can make it any time of the year. For the vinaigrette recipe read Pomegranate Vinaigrette . Recipe Idea: Make a pomegranate glaze to go over vegetables or tofu. 10. Carrots Carrots are available year-round, but they’re especially sweet in the autumn. They’re packed with beta-carotene, fibre, and potassium, making them a versatile addition to any meal. Recipe Idea : Roast carrots with a maple glaze and thyme for a sweet and savoury side dish. Eat Seasonally this Fall (Autumn) Fall food is terrific. It's a great time to enjoy the richness of harvested plant-based foods. Foods that are in season put us more in tune with the world around us. This seasonal produce guide suggests some of the most popular in-season produce. But there are many other vegetables and fruits in season.  Why not pop down to your local growers market and see what's in season? By incorporating these top 10 fruits and vegetables into your diet, you can enjoy the flavours of fall season fruits and vegetables while benefiting from the nutritional goodness they offer. Whether you’re roasting, baking, or blending, these autumnal ingredients are sure to bring warmth and nourishment to your table.

Jump to Recipe As fall arrives, we start to crave tasty foods that match the season. One recipe that perfectly captures the flavours of fall is this Fall Pear Salad. It's a simple, delicious salad. It combines sweet, juicy pears with crunchy walnuts, tangy dried cranberries, and creamy vegan feta, vegan blue cheese or tofu. Enjoy it as a light meal or a side dish with your favourite fall foods. Why This Arugula Pear Salad is Great for Fall Pears are in season in the fall, making them extra sweet and juicy. In this salad, the pears add a nice sweetness that goes well with other tasty ingredients. The leafy greens, like arugula, give the salad a fresh, peppery flavour. The walnuts add a crunchy texture, while the dried cranberries add a little bit of tartness. If you like, you can also add vegan feta or crumbled tofu for a creamy touch. This Fall Salad is Healthy and Filling This Fall Pear Salad isn’t just yummy—it’s also good for you. The leafy greens are packed with vitamins that help keep your body healthy. Pears are full of fibre, which helps with digestion and keeps you feeling full. Raw or Toasted Walnuts With Feta Cheese Walnuts are a great source of healthy fats and protein, making this salad a filling option. The dried cranberries add a touch of sweetness and are also rich in vitamins. Adding vegan feta or tofu boosts the protein content, making this salad a good choice for a light lunch or dinner. Pears go excellent with salty cheese.  A Tasty Salad Dressing Vinaigrette  The dressing for this salad is super easy to make and really tasty. It mixes apple cider vinegar, tahini, maple syrup, and Dijon mustard. The apple cider vinegar gives it a tangy flavour, while the tahini makes it creamy. The maple syrup adds a bit of sweetness, and the Dijon mustard gives it a slight kick. Together, these ingredients make a dressing that’s perfect for the salad. If you want to dress the salad lighter, you can use lemon juice instead of extra virgin olive oil. No oil? You can use white wine vinegar or other vinegar.  Make This Salad, It's Great for Any Meal This Fall Pear Salad is quick to make and works for any occasion. You can serve it as a side dish at a family dinner or enjoy it as a simple meal. If you want, you can even add extra toppings like pumpkin seeds or pomegranate seeds for more flavour and colour. This Fall Pear Salad is a tasty way to enjoy the flavours of fall. With sweet pears, crunchy walnuts, and a yummy dressing, it’s a dish that everyone will love. Whether you’re making it for a special occasion or just a regular meal, this salad will surely be a hit. What Pears to Use You can use any pears you have on hand. Choose your favourite and add plenty of pear slices to your arugula. Some of the most well-known types of pears include the Bartlett, which starts green and turns yellow as it ripens, and the Anjou, available in light green and deep red varieties. The Bosc pear is easily recognized by its brown or russet colour with a golden hue, while the Comice pear is green with occasional red blushes, prized for its extra sweetness.  Fall Arugula Pear Salad Recipe With Walnuts Ingredients Serves 2 (double for 4 serves) 4 cups arugula (or your favourite leafy greens) 2 ripe pears, thinly sliced 1/4 cup walnuts 1/4 cup dried cranberries 1/4 cup vegan feta or crumbled tofu (optional) Dressing 2 tablespoons apple cider vinegar 1 tablespoon tahini 1 teaspoon maple syrup 1/2 teaspoon Dijon mustard 1 tablespoon of water (optional for a thinner dressing) Instructions Prepare the Salad : In a large salad bowl, combine the greens, sliced pears, toasted walnuts and dried cranberries. If using, sprinkle the vegan feta or crumbled tofu on top. Make the Dressing : In a small bowl, whisk together the apple cider vinegar, tahini, maple syrup, Dijon mustard, salt, and pepper until smooth and well combined. Toss the Salad : Pour the dressing over the salad and gently toss until all the ingredients are evenly coated. Serve : Divide the salad among plates and serve immediately. This salad pairs wonderfully with any autumn meal or can be enjoyed as a light, refreshing dish. Enjoy the pear salad with arugula. For more like this read Fall Season Foods .

A journal can be a way to keep records or an ear when none are near. It can be a healthy form of mindfulness practice. But gratitude journaling is more than just a reflective practice; it's rooted in science. Research in has brought attention to the measurable benefits of gratitude for various aspects of our lives. Research shows that gratitude helps to enrich our lives and improve our well-being. As explored by the Greater Good Science Center at UC Berkeley, gratitude journaling has mental health benefits. Their study revealed that those who wrote gratitude letters experienced significant improvements. in their mental well-being, both short-term and long-term, compared to those who didn't. Expressing gratitude in writing shifts focus away from negative emotions. It promotes a healthier mindset. The practice has lasting effects on the brain, enhancing sensitivity to gratitude experiences in the future. This highlights the importance of gratitude journaling as a tool for mental health enhancement. The Power of Practicing Gratitude Practising gratitude means taking time to be thankful. You take the time to notice and appreciate the good things in your life. This simple habit can make you feel happier and more content. By counting your blessings, you train your mind to focus on the positives. Even when things are tough, this shift in focus improves your mood and helps you see life more positively. Keeping a Gratitude Journal for Better Mental Health Keeping a gratitude journal involves writing down things you are thankful for. This easy practice can boost your mental health. Studies in positive psychology show that expressing gratitude can reduce stress and anxiety. It can help you sleep better and make you feel happier. Try writing down three things you’re grateful for each day. Over time, journaling can make you feel more optimistic. It can improve your sense of well-being. Enhancing Life Satisfaction Through Gratitude An attitude of gratitude through regular journaling can improve your satisfaction with life. Writing about simple pleasures, like your morning coffee or a sunny day, can elevate your level of gratitude. This practice helps to counteract the instinctual negativity bias that many people have. It doesn't matter if you use a spiral notebook or something more fancy; the outcome will be the same. Building Stronger Relationships with Gratitude Gratitude journaling can also improve interpersonal relationships. It can do this by fostering positive feelings and social connections. When you acknowledge and write down the things you're grateful for in your relationships, it strengthens those bonds. Feelings of gratitude towards friends, family, and colleagues create stronger relationships. Stronger social relationships increase life satisfaction. It builds a supportive social network. "Much of our time and energy is spent pursuing things we currently don't have. Gratitude reverses our priorities to help us appreciate the people and things we do."- Greater Good Science Center Robert Emmons: What Good Is Gratitude? Gratitude recognizes the good around us. Including understanding that this goodness often comes from sources outside ourselves. By journaling moments of gratitude, we affirm the positive aspects of our lives. We acknowledge the roles others play in our well-being. Robert Emmons argues that gratitude has two key components. First, he writes, "It's an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we've received." In the second part of gratitude, he explains, "We recognise that the sources of this goodness are outside of ourselves... We acknowledge that other people—or even higher powers, if you're of a spiritual mindset—gave us many gifts, big and small, to help us achieve the goodness in our lives." How Gratitude Journaling Can Change Your Life Starting a gratitude journal can change your life. By focusing on the good things each day, you start to notice more of the positives around you. This practice lifts your mood. It can strengthen your relationships by making you appreciate others more. Daily gratitude journaling can help you see the world in a brighter light. It can make hard times easier to handle and happy moments even more joyful. Robert Emmons explains that gratitude: Allows for a celebration of the present Blocks negative emotions such as envy, resentment, regret and depression Grateful people are more stress-resilient Gratitude strengthens social ties and self-worth Why is Gratitude Journaling Important? Boosts Positivity and Happiness Imagine starting your day by focusing on the good things in life. Sounds refreshing, right? Gratitude journaling does just that. By jotting down positive experiences, you train your brain to notice and appreciate the good around you. Over time, this can lead to an overall increase in happiness and a more positive outlook on life. Reduces Stress and Anxiety Life can be overwhelming, and sometimes, the negatives seem to outweigh the positives. However, maintaining a gratitude journal reminds you daily of the good in your life. This simple act can help reduce feelings of stress and anxiety, making challenges more manageable. Enhances Sleep Quality Believe it or not, counting your blessings can lead to better sleep. Instead of lying in bed with a whirlwind of thoughts, focusing on positive experiences can calm the mind. A peaceful mind often leads to a deeper, more restful sleep. Strengthens Relationships When you regularly acknowledge and appreciate the kind gestures of others, it fosters a sense of connection. Recognizing the good in others can strengthen relationships. Stronger relationships make them more fulfilling and harmonious. Encourages Personal Growth Reflecting on your blessings can also lead to personal growth. Recognizing the good in your life makes you more open to opportunities and experiences. This openness can lead to new adventures, learning, and personal development. Provides Clarity and Perspective Life is full of ups and downs. During challenging times, a gratitude journal can offer a fresh perspective. By focusing on the positives, you can gain clarity on what truly matters, helping you gracefully navigate life's twists and turns. Health Benefits of Gratitude Practices The health benefits of gratitude are surprising. Practising gratitude can improve your physical health. Gratitude can lower stress and boost your immune system. People who practice gratitude often have healthier lifestyles. They often have healthier habits like better eating and exercise. This shows that gratitude can improve both your mental and physical health. It acts as a Personal Time Capsule Over time, your gratitude journal becomes a treasure trove of memories. Flipping through its pages can transport you back to moments of joy. It can remind you of your journey and the blessings you've encountered along the way. The Long-Term Benefits of Gratitude Practices Maintaining a gratitude journal over consecutive weeks can lead to sustained positive outcomes. The effects of gratitude journaling extend beyond immediate feelings of well-being. Long-term benefits can include physiological benefits and physical benefits. For example, better heart health and increased satisfaction with life. You may choose to keep a straight gratitude journal or engage in gratitude writing in a more free-form way. The key is regular practice. Reflecting on your gratitude can transform your outlook and enhance your quality of life. Conclusion Gratitude journaling is more than just a trendy self-care activity. It's a powerful tool that can transform your mindset, improve your well-being, and enrich your life in numerous ways. So, why not give it a try? Grab a notebook, take a few minutes, and start counting your blessings. You might be surprised at the positive changes that unfold.

Jump to Recipe You're going to love this homemade mulberry jam with blueberries. This is a simple mulberry jam that only uses easy-to-come-by ingredients. If you have a mulberry tree in the backyard and aren't sure what to do with your ripe mulberries you should make a jam. Not just any jam, but a delicious jam just like this recipe.  Homemade Blueberry & Mulberry Jam Recipe Notes To make jam you only need a few ingredients. For this recipe, you need mulberries, lemon juice, blueberries, sugar and water. Granulated sugar will work, but I like to use jam sugar as it has pectin already in it. Liquid pectin use is up to you. If you want a lower-sugar option, use less sugar. This jam is naturally sweet so instead of using 3 cups of sugar, use 2.  This recipe will make a couple of jars, but if you have more fresh mulberries make a batch that is bigger. Jam is the perfect way to use fruit that you're worried about not getting through in time.  Jam making is a skill that is reemerging in popularity. Home food preservation is not just a fun hobby, but a great way to make sure you can enjoy your favourite foods all year round.  Last season I had too many fresh mulberries and didn't have enough time to make jam. I froze the mulberries and they have kept well. You can use fresh or frozen mulberries for this recipe. Mulberry preserves can be enjoyed alongside many other meals such as pancakes, on toast, with plant-based ice cream, or as a cake filling. This time I used only frozen fruit. If you don't like complicated recipes this recipe is for you. Making this jam is super easy.  Blueberry Mulberry Jam Recipe Makes approximately 3-4 cups of jam, depending on the consistency and cooking time. Ingredients 2 cups mulberries 2 cups blueberries 1 tablespoon lemon juice 3 cups jam sugar (sugar with added pectin) ¼- ½ cup water (for blending) Instructions To make the mulberry jam follow these instructions:  You can use fresh or frozen berries for this recipe. If you are using frozen berries, you may need to use a little more water to get them to blend. Wash the mulberries and blueberries thoroughly. Remove the stems from the mulberries if you like. You don't need to as you are going to blend the fruit.  Add lemon juice to the fruit mixture. This helps preserve the colour and adds a hint of tanginess. In a blender, combine the mulberries, blueberries, and water. Blend until you reach the desired consistency . A smooth jam will take 1-2 minutes. Transfer the blended fruit mixture into a saucepan. Gradually stir in the jam sugar , ensuring it is well combined with the fruit. Place the saucepan over medium-high heat and bring the mixture to a rolling boil, stirring constantly to prevent sticking and burning. Once it reaches a boil, continue boiling for 4-5 minutes. Stir frequently to prevent the mixture from sticking to the bottom of the pan. If you had to use a little more water it will take a little longer, this is normal and fine.  Allow the mixture to gently simmer. When it is almost ready it will start to feel ticker and fuller when you stir it.  When it is done it will start to develop a thin skin on top. Optional: To check if the jam is ready, place a small spoonful on a chilled plate. If it gels and holds its shape, it’s done. If not, continue boiling for another 1-2 minutes and test again. While the jam is cooking, sterilize your jars and lids by boiling them in water for 10 minutes. This helps ensure the jam stays fresh for longer. Alternatively wash with soapy water, rinse and place in a low heated oven to dry.  Carefully ladle the hot jam into the sterilized jars, leaving about 1/4 inch of headspace at the top. Wipe the rims of the jars with a clean cloth, place the lids on top, and screw on the bands until they are fingertip tight. If you're using a two-piece lid the seal will work more easily.  Process the filled jars in a boiling water bath for 10 minutes to seal them properly. If you live at a higher altitude, you may need to adjust the processing time accordingly. Remove the jars from the water bath and let them cool on a towel or wire rack. You should hear the lids pop as they seal. Once the jars are completely cool, check the seals. If the lids do not flex up and down when pressed, they are properly sealed. Label the jars with the date and store them in a cool, dark place. The jam can be enjoyed immediately or saved for up to a year. If you live in a hot climate store in the fridge.  This recipe is easy and absolutely delicious. Let me know how your batch of jam turns out.  Click for a simple mulberry jam recipe .

Jump to Recipe Looking for a creamy recipe with the added goodness found in greens and flaxseed? This kale and banana smoothie recipe is an easy way to boost your energy and nutritional intake. What I like about this green smoothie is that it's green without the bitterness that some green smoothies can have. Pardon the pun, but it is a smooth smoothie. For those of you looking to ease into greens, this could be a good way to start. Of course, everyone's tastes are different so you might need to adjust the ingredient ratio until you find something that suits you. Breakfast Banana Kale Smoothie A banana kale smoothie is a great way to start your day with a burst of energy and nutrients. The kale provides essential vitamins like vitamin C, while the banana adds a natural sweetness and creaminess. This kale smoothie recipe is perfect for a healthy breakfast or snack. Creating the Perfect Smoothie with Frozen Bananas Using frozen bananas in your green smoothie recipe is an easy way to achieve a creamy texture. Peel and cut the bananas into chunks before freezing them. Using a ripe banana gives your smoothie extra sweetness. The frozen banana adds more than natural sweetness it also creates a colder smoothie. Combine this with kale leaves and a high-powered blender to whip up a healthy breakfast smoothie. Balancing Flavours with Maple Syrup If you find your kale smoothie has a bitter taste, add a dash of maple syrup. It can make a big difference. Maple syrup is a natural sweetener that complements the flavour of greens. Natural sweeteners make your smoothie more palatable while still keeping it healthy. Making Thicker or Thinner Smoothies Depending on your preference, you can adjust the consistency of your smoothie. For a thicker smoothie, use more frozen ingredients like frozen fruit and ice cubes. To create a thinner smoothie, add more liquid such as coconut milk, almond milk, or oat milk. This flexibility allows you to customize your smoothie to your liking, ensuring you get the perfect smoothie. Adding Extra Nutrients Add foods that give extra nutrients like protein powder or peanut butter. These ingredients not only add a layer of flavour but also increase the smoothie’s health benefits. For a vegan option, opt for unsweetened peanut butter or almond butter. These additions are especially useful if you follow a high-calorie diet and need more protein and healthy fats. This kale and banana smoothie recipe is an easy way to boost your energy and nutritional intake. The kale banana smoothie recipe will provide you with a good amount of vitamins A, C, and K from the kale and bananas, along with potassium, calcium, and magnesium. An added bonus with many benefits is the flaxseeds. Flaxseeds contribute omega-3 fatty acids and additional fibre. To read about Flax's health benefits click the hyperlink. Using Leafy Greens Including leafy greens like raw kale or baby kale in your smoothies boosts the nutritional value. Kale is full of vitamin C and fibre, which are essential for maintaining good health. If you find the taste of raw kale too strong, frozen kale can be a milder option. Healthy Add-Ins To make your smoothie even more nutritious, consider adding chia seeds or hemp seeds. These seeds are a great source of fibre and protein, helping you feel full longer. Vanilla protein powder is another excellent addition for a plant-based protein boost. Sunflower seed butter or cashew milk can also enhance the creaminess of your smoothie. Perfect for Breakfast This easy banana kale smoothie is a perfect healthy breakfast option. It's low in calories yet packed with fibre and antioxidants. Whether you use fresh or frozen ingredients, this smoothie is a delicious and nutritious way to start your day. If you have leftover smoothie, you can store it in the fridge for a quick snack later. Smoothie Recipe: Kale Banana Breeze Ingredients Serves 2 2 bananas 3 cups of kale 2 cups of coconut water 1 tablespoon of flaxseed 2 dried dates for sweetness (optional, adds 20 calories per date) Directions Peel the bananas and cut them into chunks. Rinse the kale thoroughly and chop it into smaller pieces. Place all the ingredients into your blender. Blend on high until smooth and creamy. Pour into glasses, serve, and enjoy! Conclusion I hope you enjoy this energy and nutrient-rich smoothie. Be sure to check out my other recipes. For more on smoothies, read Blend, Sip, Repeat: Boost Your Nutrients with a Smoothie Diet.

Jump to Recipe Do you find it hard to include enough greens in your daily diet? You're not alone. Many people struggle with this, but I've discovered some creative ways to boost my greens intake. One of the most enjoyable methods I've found is by blending them into a green smoothie. Smoothie With Spinach Pineapple and Banana This green smoothie with spinach, pineapple and banana is full of healthy ingredients that create a refreshing and nutritious drink. It's perfect for breakfast or as a quick snack throughout the day. Plus, it's a fantastic way to sneak in those essential greens without even noticing. If you have an issue with oxalate sensitivity, switch the spinach to kale. Why Choose a Green Smoothie? Green smoothies are an excellent way to increase your intake of leafy greens like spinach and kale. These nutritional powerhouses are packed with vitamins, minerals, and antioxidants that are essential for maintaining good health. By blending them with tropical fruits like pineapple, you not only mask the sometimes bitter taste of the greens but also create a sweet and enjoyable drink. Ingredients and Their Benefits Here are the key ingredients in this green smoothie and the health benefits they offer: Spinach : Rich in vitamins A, C, and K, iron, and calcium, spinach is a fantastic leafy green to include in your diet. It supports bone health, boosts your immune system, and provides essential nutrients for energy production. If you are sensitive to oxalates, double the kale and remove the spinach. To find out more about oxalates read Arugula Oxalates Rocket .   Fresh Pineapple : Pineapple is not only delicious but also a great source of vitamin C, manganese, and bromelain, an enzyme that aids digestion and reduces inflammation. Coconut Water : This natural hydrator is packed with electrolytes, potassium, and magnesium, making it an excellent choice for rehydrating after a workout or on a hot day. Flax Seeds : Adding flax seeds to your smoothie boosts its omega-3 fatty acids, fibre, and protein content. They also provide lignans, which have antioxidant properties. Flax will change the texture of your drink. It will make it thicker and in some blenders add a grainy texture. If you find this disagreeable you could take it out, but I encourage you to keep it in. Flax seeds offer many benefits. To read about the health benefits of flax read Flax's Health Benefits.   Health Benefits This Pineapple Spinach Smoothie is not just delicious; it's also packed with health benefits: Digestive Health : The bromelain in pineapple aids digestion and can help reduce bloating. Hydration : Coconut water is an excellent source of hydration, especially after exercise. Energy Boost : The natural sugars in pineapple and the fibre from spinach provide a steady energy boost without the crash that comes from processed sugars. Nutrient-Rich : Spinach and flax seeds are nutritional powerhouses, providing a range of vitamins, minerals, and omega-3 fatty acids. Tips for a Perfect Smoothie Use a High-Speed Blender : To achieve a creamy texture, use a high-speed blender. This ensures that all ingredients, especially the flax seeds and leafy greens, are blended smoothly. Frozen Fruits : If you want a thicker and colder smoothie, use frozen pineapple chunks or add ice cubes. This also means you can skip the ice cubes if your fruit is already frozen. Balance the Flavours : Adjust the sweetness by adding a ripe banana or a teaspoon of honey if needed. If you prefer a tart flavour, you can add a small piece of ginger. Liquid Base : While coconut water is a great choice, you can also use other non-dairy milks like oat milk, almond milk or coconut milk to achieve a creamier texture. Unsweetened almond milk is a popular choice for its light taste and low-calorie content. Green Smoothie: Tropical Pineapple & Greens Ingredients 1 cup fresh baby spinach 1 cup fresh pineapple chunks 1 cup coconut water 1 tablespoon flax seeds 1/2 ripe banana (optional for added sweetness) 1 cup ice cubes (optional if not using frozen fruit) Instructions Thoroughly wash all fresh ingredients. Add the spinach, pineapple chunks, coconut water, flax seeds, and ice cubes to your blender. Blend on high speed until smooth and creamy. Taste and adjust sweetness if necessary by adding a ripe banana or a teaspoon of honey. Pour into a glass and enjoy immediately. Variations to Try Vegan Greek Yogurt : For an extra boost of protein and a creamier texture, add a spoonful of vegan Greek yogurt. This addition makes your smoothie even more filling and perfect for a post-workout snack. Vegan coconut yoghurt would also work well. Frozen Spinach : If you don’t have fresh spinach on hand, frozen spinach works just as well. It blends smoothly and retains all the nutritional benefits. Nut Butters : Adding a tablespoon of peanut butter or almond butter can give your smoothie a delicious nutty flavour and increase the protein content. Avocado : For a creamy smoothie with healthy fats, add half an avocado. This will make your smoothie extra smooth and satisfying. Incorporating into Your Routine Green smoothies are incredibly versatile and can be adapted to fit your personal preferences and dietary needs. They make a quick breakfast option on busy mornings and are a great way to start your day with a dose of greens. You can also prepare smoothie packs by portioning out the ingredients and freezing them. This way, you only need to add the liquid base and blend when you're ready to enjoy your smoothie. I don't know about you, but I struggle to get in my greens consistently. To raise my greens intake I have had to become more creative, and sneaky, with my recipes. I sneak greens into soups, I try to have side salads and I have even added frozen kale into my oats. Enjoy your green smoothie Tropical Pineapple & Greens this fresh natural pick-me-up. Looking for something creamy? Read Healthy Coffee Banana Smoothie.

Jump to Recipe This green immunity smoothie recipe has been designed with immunity in mind. I am at the end of being sick for a few days. I've been trying to increase my greens and vitamin C intake by making green smoothies at home in the hopes of speeding up my recovery. The Vitality Greens & Citrus Shield smoothie isn't about great flavours; it's about the real health benefits packed into each sip. Each ingredient has its individual beneficial properties:  Kale:  This leafy superstar is rich in vitamins A, K, and C. Vitamin A is crucial for eye health and immune function, while vitamin K plays a key role in blood clotting and bone health. Vitamin C, a powerful antioxidant, supports skin health and immune function. Broccoli and Cauliflower:  As members of the cruciferous vegetable family, these veggies are celebrated for their high vitamin C content, supporting immune health. They're also rich in fibre, which is essential for digestive health. Vitamin K in broccoli contributes to bone health and wound healing. Orange and Mango:  These fruits are not just for sweetness; they're vitamin C powerhouses, supporting immune health and collagen production for healthy skin. Mangoes, with their vitamin A content, are great for vision and skin health. Flaxseed:  Flax is known for its omega-3 fatty acids. Flaxseed supports heart health by helping to maintain healthy cholesterol levels. Its fibre content is beneficial for digestive health. Celery and Cucumber:  These bring hydration and a refreshing crunch. Cucumber, in particular, offers vitamin K, essential for bone health and proper blood clotting. Treat yourself to a tasty drink that also supports your vision, skin health, immune system, heart health, and bones. It's an easy way to boost your intake of essential nutrients and enjoy their benefits. Green Immunity Smoothie Recipe Ingredients  400 ml water  1 tbsp flax  2 frozen cubes or ½ cup of kale 2 frozen passionfruit puree cubes ½ cup frozen mango ½ cup of frozen broccoli florets  ½ cup frozen cauliflower florets  1 stick of celery  1 mini cucumber or ½ cucumber  1 orange  2 cups of washed lettuce  Instructions Prepare Ingredients Wash any fresh ingredients. Peel the skin from the orange and cut it into cubes.  Cut the cucumber and celery into smaller chunks to make it easier on your blender.  Blending Start by adding 400 ml of water to your blender. This helps in blending the ingredients smoothly. Add 1 tablespoon of flaxseed to the blender. This adds a nutty flavour and is packed with nutrients. Add the frozen ingredients: kale, frozen passionfruit puree cubes, diced mango, frozen broccoli, and cauliflower florets into the blender. Add the chopped celery and cucumber. Add the orange segments, followed by the washed lettuce. Use your knuckles to pack the lettuce into the blender if you run out of room.  Secure the lid on your blender. Start blending on a low setting, then gradually increase to a higher setting. Blend until the mixture is smooth and uniform. This might take about 1-2 minutes, depending on the power of your blender. I use the blend setting on my blender for 1 minute and then the ultra-smooth setting for another minute.  Taste and Adjust Taste the smoothie. If it's too thick, you can add a bit more water. Green smoothies can be tart. If you prefer it sweeter, consider adding a bit of vegan honey, dried dates or a sweetener. Once the smoothie reaches your desired consistency and taste, pour it into a glass or a smoothie cup. Enjoy!

As someone diagnosed with Polycystic Ovarian Syndrome (PCOS), I know all about painful periods. Some herbal teas may reduce inflammation, relax muscles, and alleviate pain. For these reasons, teas are a popular and natural remedy for menstrual discomfort.  Does Tea Help with Menstrual Cramps? Yes, tea can help with period cramps for many people. But with so many teas out there which tea is good for period cramps? Which Tea is Good for Period Cramps?  Teas that are often recommended for period cramps include: Ginger Tea: Known for its anti-inflammatory and analgesic properties. Chamomile Tea: Offers relaxation, anti-inflammatory, and antispasmodic benefits. Peppermint Tea: Has muscle-relaxing properties and can help soothe discomfort. Raspberry Leaf Tea: Thought to tone the uterine muscles and potentially ease cramps. Cinnamon Tea: Contains anti-inflammatory and antispasmodic properties. Why is Tea Good for Period Pain?  Here are some ways in which tea can help with period cramps: Anti-inflammatory Effects:  Some teas, like ginger and chamomile, have anti-inflammatory properties that can help reduce the inflammation and pain associated with menstrual cramps. Antispasmodic Properties:  Teas such as peppermint and chamomile contain antispasmodic compounds that can help relax the uterus muscles, reducing the severity of cramps. Natural Analgesic:  Ingredients in certain teas can act as natural pain relievers, helping to ease the discomfort of period cramps. Relaxation and Stress Relief:  Drinking warm tea can be soothing and provide a sense of comfort, which may help reduce stress levels. Stress can increased by menstrual cramps, so relaxation can indirectly contribute to relief. Warmth:  The warmth from drinking hot tea can also provide relief by relaxing muscles and increasing blood flow, which can help ease menstrual pain. Help Relieve Period Discomfort with These Home Remedies Tea can be an excellent way to relieve menstrual cramps naturally. Certain teas, such as ginger tea, are known for their anti-inflammatory and analgesic properties, which may help relieve discomfort during your menstrual cycle. Drinking chamomile tea offers relaxation and anti-inflammatory benefits, making it a great choice for soothing cramps. Peppermint tea is another option that can ease pain by relaxing muscles and reducing bloat associated with premenstrual syndrome. For additional relief, raspberry leaf tea is thought to tone uterine muscles, potentially easing cramps during menstruation. Lastly, cinnamon tea brings both anti-inflammatory and antispasmodic properties to help reduce pain. These home remedies are simple yet effective ways to relieve menstrual cramps and support a more balanced menstrual cycle. Summary While some teas may work for some people, they may only work for some. If you are having painful or heavy periods, please speak to your healthcare provider. It is crucial that you are comfortable speaking to your doctor about women’s issues and that they are receptive. If they are not, find another practitioner.

There are many things to consider when it comes to strawberry storage and shelf life. What is the best way to keep strawberries once picked, or do you bring them home from the store? This post will help answer most of your questions on how to store strawberries in the fridge after washing. The Best Way to Store Fresh Strawberries When learning how to store strawberries in the fridge after washing, it’s essential to ensure they stay fresh and mould-free. Start by washing the fresh strawberries in a vinegar solution made from one part white vinegar and three parts cold water. This helps eliminate bacteria and mould spores. After washing, rinse them thoroughly with cold water to remove any vinegar taste. Use a salad spinner or clean paper towels to dry the strawberries completely, as excess moisture can lead to mould growth. Stored in Airtight Containers Once your strawberries are dry, place them in a storage container lined with paper towels. Stored in an airtight container should extend the life of clean strawberries.  A glass container or an airtight container works best to keep the berries fresh for an extended period. Ensure the strawberries are in a single layer to prevent bruising and keep the berries firm. Storage Containers for Freshness You can also use glass mason jars for smaller batches. Avoid storing them in the original container, as it may not provide adequate air circulation. Regularly check for any mouldy berries and remove them to prevent the spread of mould. Preventing Mold and Extending Shelf Life For long-term storage, consider freezing your strawberries. Spread the berries on a baking sheet in a single layer. Freeze them. Then, transfer them to freezer bags. This method prevents freezer burn and keeps the berries nice and firm. If you prefer to keep your strawberries in the fridge, use a paper towel-lined container. It will absorb extra moisture and help keep the berries fresh longer. Always inspect the strawberries for spoilage signs. These include dark or mushy spots. Do this before storing them. Storing Strawberries in the Refrigerator Strawberries start to spoil after being picked if they are not stored properly. To maintain the freshness and quality of strawberries, they should be refrigerated. They need to be consumed within a few days of picking. Here are some steps to keep your strawberries fresh: Inspect and Remove: Before storing, check the strawberries for any signs of mould, bruising, or spoilage. Remove any damaged or spoiled berries to prevent them from affecting the others. Don't Wash Until Use: Avoid the temptation to wash your strawberries. It's best to wait to wash strawberries until you're ready to eat or use them. Moisture can accelerate spoilage, so keeping them dry is essential. Ventilated Container: Place the unwashed and dry strawberries in a shallow, breathable container. You can use a container with holes or slots for ventilation or a produce storage bag designed to allow airflow. Keeping them in the plastic punnet is fine if it has ventilation holes. Paper Towel: Optionally, you can line the bottom of the container with a clean, dry paper towel. This can help absorb excess moisture and maintain the freshness of the strawberries. Gentle Handling: Handle the strawberries gently to avoid bruising, which can lead to quicker spoilage. Cool Temperature: Store the container of strawberries in the coldest part of your refrigerator. This is often the crisper drawer. The temperature should be around 0°C to 4°C (32°F to 40°F) for optimal freshness. Regular Check: Check the strawberries periodically for any signs of mould or spoilage. If you notice any strawberries starting to go bad, remove them promptly to prevent the spread of mould. Stem On: It's generally recommended to keep the stems on the strawberries until you're ready to use them. This helps minimise moisture exposure and maintain freshness. Avoid Stacking: Avoid stacking too many strawberries on each other. Stacking can lead to bruising and increased moisture build-up. Use Quickly: While proper storage can extend the shelf life, strawberries are best enjoyed within a few days of buying. Put them at the front of the shelf where they will catch your eye so you remember to eat them. Can Strawberries be Frozen? Yes, strawberries can be frozen. This will extend their shelf life and preserve their freshness. Here's a simple process for freezing strawberries: Selecting Strawberries: Choose ripe, firm, and blemish-free strawberries for freezing. Remove any stems or leaves. Washing: Gently wash the strawberries under cool running water to remove dirt or debris. Pat them dry with a clean kitchen towel. Prepping: Remove the green stems from the strawberries. Depending on your preference, you can either hull the strawberries or leave them intact. Hulling is meant to remove the green stem and the surrounding white core. Slicing (optional): You can slice the strawberries into halves or quarters or leave them whole. Sliced strawberries may be more convenient for specific recipes or serving purposes. Flash Freezing: Arrange the prepared strawberries in a single layer on a baking sheet lined with parchment paper or a silicone mat. Make sure the strawberries are not touching each other. Place the baking sheet in the freezer and freeze the strawberries until they are solid, usually for 2 to 3 hours. Storage: Transfer the strawberries into airtight freezer bags or containers once fully frozen. Label the bags or containers with the date and contents. Remove any excess air from the bags before sealing to minimise freezer burn. For longer-term storage, you can double-bag the strawberries for added protection. Freezing Time: Frozen strawberries can be stored in the freezer for up to 8 to 12 months. They are best consumed within the first 6 months for optimal flavour and quality. Frozen strawberries can be used in smoothies, baked goods, sauces, jams, or thawed and enjoyed as a frozen treat. The texture of strawberries will change slightly after freezing, becoming softer. Dehydrating Strawberries Dehydrating strawberries removes moisture and extends their shelf life. You can use a food dehydrator or an oven set to a low temperature to dry out the strawberries until they are leathery in texture. Dehydrated strawberries have a significantly longer shelf life than fresh strawberries. Drying removes most of the moisture that can lead to spoilage. Dehydrated strawberries can last for several months to even a year when stored properly. Here are some general guidelines for storing dehydrated strawberries: Dry and Airtight Containers: Use containers like glass jars, vacuum-sealed bags, or plastic containers with tight-fitting lids. The containers are completely dry before adding the dehydrated strawberries. This will prevent moisture from causing them to rehydrate and spoil. Cool and Dark Storage: Store the containers of dehydrated strawberries in a cool, dark place. Exposure to heat and light can degrade the quality of the strawberries over time. Temperature: The storage temperature for strawberries should be below room temperature. Aim for temperatures around 10°C (50°F) or lower if possible. A pantry, cellar, or dedicated food storage area can be suitable. Avoid Humidity: This is important. Ensure the storage area is dry and free from humidity, as any moisture can lead to spoilage or mould growth. Regular Inspection: Even though dehydrated strawberries have a long shelf life, it's a good practice to periodically inspect them. Look for any signs of moisture, mould, or off odours. If you notice any of these signs, discard the affected strawberries. Label and Date: Label the containers with the date of dehydration. This will help you keep track of the storage duration and ensure you use the oldest strawberries first. Preserves or Jams Another way to store strawberries is by making preserves, jams, or sauces. Cooking the strawberries with sugar and other ingredients can create a tasty spread that can be stored in sterilised jars. Canning Canning is preserving strawberries in jars. It uses heat to kill bacteria, yeasts, and moulds. This method requires proper equipment and safe canning practices to ensure food safety. Home-Canned Jams: Jams that have been appropriately canned at home using a water bath or pressure canner can last about 1 to 2 years. They need to b e stored in a cool, dark place. Follow safe canning practices to ensure the jars are properly sealed and the contents are free from contaminants. Opened Jars: Once a jar of jam is opened, its shelf life will be shorter. Most opened jams will remain suitable for 6 to 12 months if stored in the refrigerator. Keep the lid tightly sealed to prevent mould growth and moisture infiltration. Preserves with Lower Sugar Content: Jams and preserves with lower sugar content might have shorter shelf life than those with higher sugar content. The sugar in jams acts as a preservative, so jams with less sugar might spoil more quickly. Refrigerate these jams and use them within a few months. Fruit-Only Jams: Jams made solely from fruit without added sugar or preservatives might have a shorter shelf life, even when properly refrigerated. These jams should be consumed within a few weeks to a few months. Keep an eye out for any mould. Natural Fruit Spreads: Natural fruit spreads made without added sugar rely on natural pectin and have a shorter shelf life. These should also be used and stored in the refrigerator within a few weeks to a few months. Will Strawberries Ripen After Being Picked? Strawberries do not ripen further after being picked. They should be fully ripe when harvested for optimal taste and texture. Strawberries should be allowed to ripen on the plant before being harvested. Will Strawberries Ripen on the Counter?  No, strawberries do not ripen further after they have been picked. It does not matter whether you keep them on the counter or in the refrigerator. Once strawberries are harvested, their level of ripeness and flavour remains stable. If you do leave them out, they will not ripen, but the texture will become less firm. It will not make them sweeter. Conclusion to How to Store Strawberries Including in the Fridge After Washing Strawberries can be enjoyed all year round if you know how to store strawberries and extend their shelf life. If all this reading about strawberries has you wanting to cook, read my recipes in the recipe section for inspiration.

Jump to Recipe We’ve all been there—craving something chocolatey when we know we should choose something healthier. This cacao berry smoothie is the perfect guilt-free solution, packed with antioxidants and energy-boosting ingredients that satisfy without the guilt. Adding a cacao berry smoothie to your daily routine can be good for your health. This drink is packed with nutrients. It mixes the antioxidant power of berries with the energy boost of cacao. It's a great choice for breakfast or a midday snack. The blend of flavours is not only refreshing but also satisfying. This is a rich combination that is sweet, chocolatey, and smooth. It is also filling, so by the time you drink it you should have forgotten about that high-calorie snack you were thinking about reaching for. The cacao berry smoothie's versatility makes it a favourite. To enhance its nutritional profile, you can customize it with chia seeds, flaxseeds, or a handful of spinach. This flexibility ensures that you never get bored and always have a healthy option at hand. Berry are naturally sweet, and for those with a sweet tooth, they combine with the rich taste of cacao to make a delightful treat. It feels indulgent but is good for you. It's a great way to satisfy cravings without resorting to unhealthy snacks, making it easier to stick to your health goals. I came up with this one after a long Monday and zapped energy after walking to the dog. I wanted something sweet but didn't want to reach for the high-calorie-dense treats. I am sure many of us can relate to the Monday energy slump after a weekend. Any energy slump can be calorie risky. So before you grab the calorie-dense food have a try of this recipe. Any non-dairy milk is a good option. I like oats because I find them to have a creamier taste than some of the other options. I urge you to try the basil as it will lift the berry flavours, but no biggie if it's not handy. Also, I prefer frozen fruit as it is more cost-effective, stores longer, and cools the temperature of the smoothie down. A cacao berry smoothie is a delicious and nutritious option and is quick and easy to prepare. Whether you’re rushing out the door in the morning or need a quick post-workout refuel, you can make this smoothie in minutes. It's a handy and healthy fix for busy lives. Why This Cacao Berry Smoothie is Good for You Cacao Powder Cacao powder gives a rich, chocolatey flavour without the added sugar. It’s packed with antioxidants, which help your heart and reduce inflammation. Cacao is also a great source of magnesium, which helps with energy and keeps your muscles working properly. Dark Berries (Blueberries, Blackberries, etc.) Berries are naturally sweet and full of antioxidants that protect your body from damage. They’re high in vitamin C, which helps your immune system, and they’re a great source of fibre, which aids digestion and keeps you feeling full. Flaxseeds Flaxseeds might be small, but they’re loaded with omega-3 fatty acids, which are good for your heart. They’re also high in fibre, so they help you stay full and support healthy digestion. Spinach You won’t taste the spinach in your smoothie, but it adds loads of vitamins like A, C, and K. Spinach is also full of antioxidants and fibre, which help keep you healthy and satisfied. Basil Basil adds a fresh taste to the berries in the smoothie. It’s also packed with antioxidants and can reduce inflammation, making this smoothie not only delicious but good for your body too. Oat Milk Oat milk is creamy and naturally a bit sweet. It’s a good source of fibre, which helps with heart health, and also has vitamins and minerals like calcium that are important for strong bones. Reasons to Make Cacao Chocolate Berry Smoothie Recipe  A berry smoothie is a tasty and healthy treat you can enjoy anytime. Make one by blending different types of berries. Berries are rich in antioxidants that help keep you healthy. You can use blueberries, raspberries, blackberries, or a mix of them. These berries add natural sweetness and a beautiful colour to your smoothie. Blueberries are also a great addition to your smoothie. A blueberry smoothie is not only delicious but also packed with nutrients. Blueberries are high in vitamin C and antioxidants, which are good for your immune system. You can use fresh or frozen blueberries in your smoothie for a burst of flavour and health benefits. Cacao Powder Adding cacao powder to your smoothie gives it a rich chocolate flavour. It does this without the extra sugar. Cacao powder is different from cocoa powder because it’s less processed. This means it retains more nutrients. Try this recipe with a tablespoon of organic cacao powder for a yummy and nutritious drink. Healthy Additions You can boost your smoothie’s nutrition with healthy add-ins. Chia seeds, flaxseeds, and protein powder are great options. Chia seeds add omega-3 fatty acids and fibre, while protein powder can help keep you full longer. You can also add almond butter for extra protein and healthy fats. Experiment with different add-ins to find your favourite combination. Smoothie Recipe with Banana Bananas are a popular ingredient in smoothies because they add natural sweetness. They also and creaminess. A smoothie recipe with banana, almond milk, and a handful of spinach makes for a delicious and healthy drink. Bananas are also a good source of potassium, which is important for your heart health. Blender Tips Using a good blender is key to making a smooth and creamy smoothie. Start by blending your liquid and greens first, then add the rest of the ingredients. If you like your smoothie super creamy, use frozen fruits like frozen bananas or frozen blueberries. This also makes the smoothie cold and refreshing. Vanilla and Sweeteners For extra flavour, add a bit of vanilla extract or a teaspoon of maple syrup to your smoothie. If you prefer a sugar-free option and aren't opposed to sweeteners, a few drops of liquid stevia. It can add sweetness without the extra calories. These small additions can make your smoothie taste like a delicious dessert. Substitutes for Dairy Milk If you're avoiding dairy, you can use almond milk, oat milk, or coconut milk in your smoothies. Almond milk adds a nutty flavour, while coconut milk makes the smoothie super creamy. Oat milk is also a great option as it’s naturally sweet and smooth. These substitutes are great for anyone who is lactose intolerant or following a plant-based diet. Total Nutritional Profile Nutritional values will vary depending on brands and berry mix. Approximate total nutritional values: Calories: 403 - 433 calories Carbohydrates: 46 - 56 g Protein: 11.3 g Fat: 8.2 g Fibre: 11.4 g Sugars: 18.5 - 26 g Vitamins and Minerals: vitamin A, vitamin C, vitamin K, folate, iron, calcium, magnesium, potassium, omega-3 fatty acids Cacao Berry | Chocolate Berry Smoothie Recipe Ingredients 1 ½ cups of oat milk 1 sprig basil 1 dried date 1 tablespoon of flaxseeds 1 tablespoon of cacao powder 2 cups of spinach 1 cup of dark berries (I used a premix of frozen cherries, blackberries, and currants) Directions Prepare Ingredients: Remove basil leaves from the sprig and wash. Pit and chop the dried date. Measure 1 tbsp each of flaxseeds and cacao powder. Ensure frozen berries are ready. Blend Smoothie: In a blender, combine oat milk, basil, dried date, flaxseeds, cacao powder, spinach, and dark berries. Blend Until Smooth: Gradually increase blender speed from low to high. Blend until the mixture is smooth and well mixed. Check Consistency: Pause the blender to check the consistency. Add more oat milk if too thick. Serve: Pour smoothie into glasses and enjoy. If you're looking for something fibre-rich to boost gut health, read Digestive Smoothie: Carrot-Pear Radiance Splash .

If you're looking for a refreshing and healthy drink, make this smoothie. Our mango pineapple smoothie is healthy. Our smoothies are plant-based and vegan. This recipe is perfect for a quick breakfast, an afternoon pick-me-up, or a post-workout snack. You can use frozen or fresh ingredients to combine the vibrant flavours of mango and pineapple. The tropical smoothie is packed with nutrients that will keep you energised throughout the day. Why Mango and Pineapple? Mangoes and pineapples are not only delicious but also packed with essential vitamins and minerals. Mangoes are rich in vitamins A and C, which are crucial for maintaining healthy skin, boosting the immune system, and promoting good eyesight. Pineapples are loaded with bromelain, an enzyme that aids digestion and reduces inflammation. Together, these fruits create a tropical flavour that is both sweet and tangy, making for a perfect smoothie base. The Benefits of a Plant-Based Vegan Smoothie Choosing a plant-based vegan smoothie means you are opting for a drink that is free from dairy and animal products. This Mango Pineapple Smoothie uses simple ingredients like fresh fruits and plant-based milk, making it suitable for those with dietary restrictions or preferences. Using coconut milk, oat milk or almond milk provides a creamy texture without the need for dairy. Plant-based milk alternatives such as coconut milk or almond milk are also rich in nutrients, adding to the health benefits of this smoothie. Essential Ingredients for a Creamy Texture To achieve a creamy texture, this recipe uses a mix of frozen and fresh fruits. Frozen mango chunks and frozen pineapple chunks not only keep the smoothie cold but also add thickness without the need for ice cubes. For a tropical twist, you can use coconut milk or almond milk, which complements the fruits' flavours and adds a smooth consistency. If you prefer, try using plant-based yogurt to enhance the creaminess and nutritional value of your smoothie. For those looking for an extra boost, adding a scoop of vanilla protein powder or plant-based yogurt can provide additional protein and nutrients. Adding a Boost of Protein and Nutrients If you want to turn your Mango Pineapple Smoothie into a meal replacement, consider adding a scoop of vanilla protein powder. This will provide an extra boost of protein, helping to keep you full and satisfied. Additionally, a tablespoon of ground flax seeds or chia seeds can add fibre and omega-3 fatty acids, enhancing the smoothie’s nutritional profile. For a green smoothie variation, add a handful of spinach or kale to your blend. These greens not only increase the nutrient content but also add a lovely colour to your smoothie. Make the Mango Pineapple Smoothie Your Own One of the best things about the Mango Pineapple Smoothie recipe is its versatility. You can easily modify it to suit your taste buds and nutritional needs. For a sweeter smoothie, add a bit of maple syrup or a ripe banana. Frozen banana will make it thick and creamy.  If you prefer a thinner smoothie, you can add more plant-based milk or orange juice. For those who enjoy a bit of crunch, top your smoothie with some fresh fruits, nuts, or granola. Experiment with different frozen fruits like peaches or berries to create your unique blend. You can also add other ingredients like ground flax seeds, chia seeds, or hemp seeds for added nutrition. Add plant-based greek yoghurt or plant-based yoghurt if you want a ticker even more creamy texture.  You can turn this recipe into a smoothie bowl. Make a smoothie bowl by pouring this over granola or oats. Use fresh fruit with your smoothie bowl to add more nutrient density.  Perfect for Any Time of the Day Whether you are rushing out the door in the morning or need a quick snack, this smoothie is a convenient option. Prepare it in a high-speed blender, and in just a few minutes, you will have a delicious and nutritious drink. It’s also an excellent way to use up any overripe fruits you have at home, reducing food waste. Store any leftover smoothie in an airtight container for a quick and easy breakfast smoothie the next day. For a creamier smoothie, you can blend the ingredients longer or add a bit more frozen fruit. Potential Health Benefits of Pinapple Mango Smoothie Ingredients Fruits Mangoes, oranges, and pineapples aren't just delicious; they're vitamin powerhouses. Rich in vitamin C and antioxidants, they bolster your immune system and fight oxidative stress. Vitamin C supports collagen synthesis and contributes to the skin's radiance. Greens Fresh spinach and broccoli are packed with vitamins A and K; they sustain healthy vision, bone strength, and blood clotting. Their fibre content aids digestion and imparts satiety. Cucumber Cucumber is refreshing. It hydrates and helps the body naturally detoxify. Laden with water promotes clear skin and a well-functioning metabolism. Dried Date A lone pitted date adds natural sweetness while providing essential minerals. Dates potassium bolsters heart health and muscle function. Flaxseeds A tablespoon of flaxseeds introduces omega-3 fatty acids and flax lignans, championing heart and cognitive health. Their fibre content supports digestion and fullness. Hydration A splash of water unites these elements, ensuring optimal blending and enhancing bodily functions. Total Nutritional Profile Data are estimates only: Calories: 250-300 Carbohydrates: 50-60g Dietary Fiber: 10-12g Sugars: 35-45g Protein: 5-7g Fat: 4-6g Saturated Fat: 0.5-1g Omega-3 Fatty Acids (ALA): 2.5-3g Vitamins: Rich in vitamin C (from orange, mango, pineapple), vitamin A (from spinach, broccoli), vitamin K (from spinach, broccoli), and various B vitamins. Minerals: Good sources of potassium (from the orange, date, and spinach), calcium (from broccoli), and magnesium (from spinach, and flaxseeds). Other Nutrients: The smoothie is likely to contain antioxidants, especially from fruits and vegetables, which contribute to overall health and well-being. Tropical Mango Pineapple Smoothie Recipe Smoothie Ingredients 1 cup mango, frozen ½ cup pineapple, frozen 1 orange, peeled 1 cup spinach 1cup of broccoli ½ cucumber 1 dried date, pitted 1 tablespoon flaxseeds 1 ½ cup water Make a Mango Pineapple Smoothie Directions Peel the orange and pit the dried date. Peel and cut mango and pineapple if you are using fresh ingredients. Chop broccoli and cucumber into pieces suitable for your blender. Measure and add all the ingredients to the blender. Blend until smooth, serve, and enjoy your vegan mango pineapple smoothie!

Jump to Recipe Want to boost your health and feel better? This Apple Beetroot Smoothie is an easy-to-make smoothie that is packed with good stuff that can help you stay hydrated, get important vitamins and minerals, and support your overall well-being. Let's get started on this tasty and health-friendly recipe! Make this Recipe to Boots Your Vegetable Intake Whether you're aiming to increase your daily fruit and vegetable intake or just want a quick, nutritious snack, this smoothie is a convenient choice. It's a simple way to sneak in those nutrients that your body needs to thrive without any fuss or complicated ingredients. Healthy Beet Smoothie Plus, it tastes delicious, making it a win-win for your taste buds and your health. The combination of apples, beetroot, and fresh ginger not only provides a burst of flavour but also a range of health benefits that can help you feel more energized and vibrant throughout the day. This apple and beetroot smoothie is a perfect blend of earthy and sweet flavours, making it a refreshing drink to start the day. Simply put the beetroot, apple, and ginger juice in your blender, and blend until smooth. If you're looking to boost nutrition, toss in some chia seeds for added fibre, fats and antioxidants. Beets in a smoothie might sound unusual, but they’re packed with vitamins and may help lower blood pressure. If you don’t like the texture of raw beets, feel free to use cooked beets for a smoother finish. This smoothie has a lot of fibre. If you struggle with fibrous mixes, I suggest you use a straw to help it go down smoother. This drink is also served best with ice. Add it to the recipe during blending or after to enhance the refreshing quality of this nutrient-dense drink. The addition of ice can make the smoothie even more enjoyable, especially on a hot day. A simple way to sneak in those nutrients that your body needs to thrive Nutritional Profile of the Vegan Apple Smoothie Estimates only: Calories:  200-250 calories Protein:  4-6 grams Carbohydrates:  45-50 grams Dietary Fibre:  15-18 grams Sugars:  25-30 grams (primarily from the apple and beetroot) Fat:  5-8 grams Omega-3 Fatty Acids:  1-2 grams Vitamins and Minerals:  Vitamin A, Vitamin C, Vitamin K, Potassium, Calcium, and Iron Antioxidants:  Contains antioxidants from kale, apple, and beetroot This detailed nutritional profile highlights how balanced and beneficial this smoothie is. With a good mix of macronutrients and essential vitamins and minerals, this smoothie can contribute significantly to your daily nutritional needs. Potential Health Benefits of This Drink Recipe Hydration:  Starting with 2 cups of water as the base, the smoothie helps keep you hydrated, which is essential for overall health. Staying hydrated is crucial for maintaining energy levels, supporting digestion, and keeping your skin healthy. Apples:  Apples are a good source of dietary fibre, vitamins (such as Vitamin C), and antioxidants. They can support digestion, help regulate blood sugar levels, and contribute to heart health. The natural sweetness of apples also adds a delicious flavour to the smoothie, making it more enjoyable. Celery:  Celery is low in calories and a good source of dietary fibre, vitamins (like Vitamin K and Vitamin C), and minerals (like Potassium). It can help with hydration and blood pressure regulation and may have anti-inflammatory properties. Celery adds a subtle, refreshing taste that complements the other ingredients well. Kale:  Kale is a nutrient powerhouse. It's rich in vitamins (particularly Vitamin K, Vitamin A, and Vitamin C), minerals (like Calcium and Potassium), and antioxidants. Kale is known for its potential anti-inflammatory and detoxifying effects. Including kale in your smoothie can help support your immune system and overall health. Beetroot:  Beets are high in dietary fibre, vitamins (including Folate and Vitamin C), and minerals (like Potassium). They are known for their potential to support cardiovascular health, improve exercise performance, and help with blood pressure management. The earthy flavour of beetroot pairs well with the sweetness of apples and the spiciness of ginger. Chia or Flaxseeds:  Both chia and flaxseeds are excellent sources of omega-3 fatty acids, fibre, and essential nutrients. They can promote digestive health, help with weight management, and support heart health. Adding these seeds to your smoothie not only boosts its nutritional value but also helps keep you feeling full longer. Apple Beetroot Smoothie Recipe Ingredients 2 cups of water 1 apple 2 celery stalks 2 cubes of frozen kale (or 1 cup of fresh kale) ½ beetroot 1 tablespoon of chia or flaxseed Optional: 1 tablespoon of maple syrup for a bit of sweetness Optional: ½ cup almond milk or coconut milk for a creamier texture Handful of ice cubes Directions Place all the ingredients in a high-powered blender. Blend everything until smooth. Start at a low speed and gradually increase to high, usually taking about 1-2 minutes. Check the consistency. If it's too thick, add a bit more water and blend again. Pour the smoothie into a glass, add ice cubes if desired, and enjoy your nutrient-packed drink cold! This smoothie is a fantastic way to start your day or enjoy as a refreshing snack. With its combination of beets, apples, and fresh ginger, it offers a delicious, nutrient-dense option that can help boost your energy levels and support overall health. Whether you’re enjoying it as a morning smoothie, a post-workout drink, or a midday snack, this Apple Beetroot Smoothie is sure to become one of your favourite smoothie recipes.