First and most importantly, Ramadan Kareem from the Fruitful Day team! It’s always a magical time of year to spend with family and friends, but it’s equally important to keep health in mind during the Holy Month. Fasting or not, it is easy to get dehydrated with the temperatures steadily on the rise. Make sure to hydrate as much as you can at night and think about foods that will keep you full for longer.
Amongst the foods that will keep you fuller for longer are foods high in protein.Peanut butter is of course one of the more well-known high protein foods, but many kids and adults aren’t able to eat it because it contains nuts. For this reason, sunflower seed butter is actually a great substitute!
Sunflower seed butter is full of healthy fats, vitamin E, and magnesium, which has the added benefit of helping you with your digestion.
Today’s recipe is a super simple snack, dates stuffed with sunbutter! In addition to the sunbutter, dates are good source of vitamins and minerals. Perfect for breaking your fast and getting you on your way to a healthy Ramadan!
Dates stuffed with sunbutter (sunflower seed butter)
20 minutes (depending how many dates you want to do)
Sunflower seed butter
METHOD for the biscuit
1. Cut each date open with a sharp knife, however, don’t cut it all the way through the date.
2. With a small teaspoon, spoon out a small amount of sunflower seed butter and put it into the space where the seed was.
3. Close the date and consume immediately or leave to set in the fridge.
We can’t believe it’s 2019 already!We’ll be continuing to share recipes this year, but what we’re even more excited about is that Michelle Harvey, a Nutritional Therapist, is going to guest blog throughout the year and help us to understand how some simple changes to our diet can have a huge impact on our well-being. Look out for her first blog article in the coming 10 days. We think you’re going to love her just as much as we do!
In the meantime, we wanted to share an easy banana bread recipe with you.This banana bread is a little bit different as it has banana flour in it. You may never heard of banana flour, but it’s actually a great addition to your diet because it’s a prebiotic!What is a prebiotic you ask?A prebiotic sets the environment for probiotics to work so it’s important to consume them together. Prebiotics, which are a type of non-digestible fiber compound, can be found in foods like bananas, artichoke, onions, garlic, apple skin, chicory root, beans, and many others.Although they haven’t gotten the press in recent years that probiotics have, they are actually just as important as they are the fuel that allows probiotics to work. It’s all part of keeping your gut healthy something Michelle will be talking a lot more about throughout the year.
We hope you’ll come back soon to learn more about simple ways to improve your health in 2019.
Banana Bread (makes two loaves 11cm x 22cm)
100g coconut sugar
2 ripe bananas from the Fruitful Day Box
50g peanut butter
170g banana flour (you can order on Amazon)
2 tsp bicarbonate of soda
100g milk or dairy free milk of choice
1 tsp cinnamon
½ tsp nutmeg
3 free range eggs
100g coconut oil
Blend dates, bananas and peanut butter
Combine mixture with all remaining ingredients and stir until a consistent texture is achieved
Prepare loaf tin by lining it with greaseproof paper and preheat oven to 160 degrees C.
Pour banana bread mixture into tins and bake for 40 minutes or until a skewer inserted comes out clean.
Allow to cool on a rack before removing from the tin to consume.
We’re almost to the end of the 7 recipes in 7 days! If you’ve enjoyed these recipes, we’d love you to share them on social media and tag us at @fruitfuldayuae on Instagram and @fruitfulday on Facebook.
Our second to last recipe is for raw brownies, which essentially means they don’t need to be baked and thus are very quick and easy to make!
In an earlier blog post, we discussed the difference between cacao and cocoa. In case you missed it, check it out here in our mint cacao bliss balls recipe. In short, if you can, choose cacao over cocoa because it is made by cold-pressing un-roasted beans meaning all the enzymes are left tact and we can enjoy all the health benefits.
Raw Brownies (makes one 20cm x 14cm brownie sheet – can be cut into any size)
INGREDIENTS for the brownie
1 ½ cupsmixed nuts and seeds from the Fruitful Day box: sunflower seeds, cashews, pecans, pumpkin seeds
¾ cup fresh grated coconut (or substitute for dry desiccated coconut)
¾ cup cacao powder
1 ½ cups dates from the Fruitful Day box
1 tbsp peanut butter
1 tbsp coconut butter
1 tbsp coconut oil
¼ tsp salt
INGREDIENTS for the ganache
200g dark chocolate
200g coconut cream
METHOD for the brownie
Add all dry ingredients to a food processor; nuts, seeds, cacao powder and salt and pulse until broken down into small pieces.
Add wet ingredients; dates, grated coconut, peanut butter, coconut butter and coconut oil. Process until the ingredients come together as a dough.
Line a rectangular baking tray with cling film.
Press the brownie dough into the tray and flatten until it’s a brownie sheet about 2cm thick.
* Note – if you substitute fresh grated coconut with desiccated coconut, the dough may be quite dry. If this is the case, add more peanut butter, coconut butter or coconut oil. The dryness of both the coconut and the dates will determine whether to add more wet ingredients. The dough should come together and hold together easily.
METHOD for the ganache
Cut chocolate up into little pieces and place in a large bowl.
Place coconut cream in a saucepan on medium heat and allow to reach a gentle simmer – do not boil.
Pour coconut cream over the chocolate and let it sit for 5 minutes until all the chocolate is melted.
With a whisk, stir the mixture until the chocolate and cream are combined. Allow to set in the fridge for 10 – 15 minutes or until it’s of a spreadable consistency.
With a spatula, spread the ganache over the chocolate brownie and garnish with some sea salt or cacao nibs.
March is here and people are getting colds left, right, and center! For the body’s natural defenses to work smoothly and make sure you’re not next to get sick, your immune system has to be working properly. Choosing foods rich in the right vitamins and nutrients will help keep your immune system strong and you healthy!
Throughout the month of March we will feature easy to make recipes, which are aimed at boosting your IMMUNITY. As always, we’d love to hear from you about what types of recipes you’d like to see next!
Our first recipe of the month are mint cacao bliss balls! To understand why we would select a chocolate recipe as our first recipe, it is important to first understand the difference between cacao and cocoa. Although both start from the same place (the beans from the cacao tree’s seed pods), the process they undergo means they have very different benefits to offer. Cacao, which is very minimally processed at low temperatures, is full of nutrients like magnesium, iron, potassium, calcium, zinc, copper, and manganese. Some of the known health benefits are protecting your heart, lowering your insulin, as well as other antioxidant effects, which protect your cells from damage. Cocoa, on the other hand, is heated to much higher temperatures where sugars and other sweeteners are usually added. The heating process means that some of the more powerful antioxidant effects and health benefits are lost as compared to cacao*.
When you make your food from scratch, you can decide what ingredients you’re feeding your body! So while these mint cacao bliss balls might look like naughty treats, the ingredients have been very carefully selected to boost your immunity and fill you up with the good stuff. Wishing you all a very healthy, happy March!
Mint Cacao Bliss Balls (makes approx. 30 balls)
30 – 45 minutes (including time to roll the balls)
1 cup cashews from the Fruitful Day Box
½ cup desiccated coconut
½ cup cacao powder
drop of mint extract
1 cup dates
2 tbsp coconut oil
2 tbsp peanut butter
Roast cashews for 10 minutes on a baking tray at 180 degrees C for 10 minutes or until browned. (This step isn’t necessary, however, roasting the nuts does improve the flavour).
Combine all dry ingredients; cashews, coconut, cacao powder and salt in a food processor and pulse until evenly chopped.
Add wet ingredients; dates, coconut oil, peanut butter and mint extract and process until a dough forms.
Remove from the food processor and roll into balls. Store in the fridge.