Tag: energy

Watermelon Fruit Roll-Ups

We can’t believe it’s October already! Halloween is around the corner and that means A LOT of unhealthy snacks. But…we’ve got a recipe up our sleeve that will fulfil your kid’s sweet tooth like no other.

Our Watermelon Fruit Roll-Ups are an easy homemade snack. The first five ingredients in most popular store-bought fruit roll-ups are corn syrup, dried corn syrup, sugar, pear puree concentrate and palm oil.  In our case, we’ve ditched all the nasties and replaced it only with real fruit, coconut oil, and honey.

Why avoid corn syrup and palm oil?

  • Corn syrup is even more harmful than ordinary table sugar because of its high fructose content.
  • Palm oil is also a highly processed oil and is unhealthy for both us and the environment.

What about coconut oil? Is it good for you?

Coconut oil is often classified as a “superfood” because of its many benefits including:

  • Coconut oil is high in healthy saturated fats. These fats can boost fat burning and provide your body and brain with quick energy.
  • Coconut oil contains natural saturated fats that increase the good HDL cholesterol in your body.
  • Good for blood sugar and diabetes.
  • Aids in liver health.

So with just 4 simple ingredients, you’ll have the perfect healthy treat for your Halloween festivities! Happy trick or treating.

 

A delicious fruity treat

 

45 minutes prep + Up to 8 hours in the oven

INGREDIENTS

– 12 cups cubed and de-seeded watermelon

– juice of 1 lime

– 1 ½ tbsp honey

– 1 tsp coconut oil

METHOD

1. Preheat oven on the lowest temperature your oven will go with the fan setting on.

2. Chop and de-seed 12 cups worth of watermelon.

3. Blend watermelon until pureed.

4. Place a cheesecloth over a sieve and slowly pour the watermelon puree through both. You may have to stop halfway to stir gently with a spatula.

5. Keep stirring the watermelon puree until most of the water is drained and you’re left with a viscous watermelon mixture.

6. Line a sheet tray with baking paper and grease lightly with coconut oil.

7. Pour the watermelon mixture onto the sheet tray and spread with a spatula until it’s evenly spread and about 5mm thick.

8. Place in the oven and bake for up to 8 hours or until it’s dried and easy to peel off the baking paper.

9. Cut into strips with a pizza cutter or scissors and then roll up with a strip of baking paper.

Extra Tips

This recipe is fairly easy to make as it only involves blending, straining and then a long wait while it’s in the oven! However, de-seeding the watermelon takes some time so using fruit like strawberry or raspberry might be quicker. You can even put berries straight in the blender without worrying about the seeds.

Another thing to note is that if you have a dehydrator at home, it’s better to use that so your oven is not on for so long. It’s also safer to just leave on and go out for the day – the process is so slow and there’s little concern for overcooking. An hour either side won’t make much difference!

Watermelon Fries with a Sweet Yoghurt Dip

It’s been a few weeks since we posted our last recipe and we apologise! With the kids being back at school, and people are back from their summer holidays… let’s just say we’ve been a little busy. 

On that note, we wanted to give you some ideas to start the school year off on a healthy and happy note.

Finger Fruit, the perfect little bowl of goodness for back to school lunches or simply as a delicious snack. These watermelon fries are all we can think about and we highly recommend them, especially with the sweet and zesty dip! Oh…did we mention that it’s super easy to make?

Without further ado, we wish you a fruitful start to the new school year and hope you enjoy our latest recipe!

 

INGREDIENTS 

Half a watermelon is essential (haha/wink)

Plain yoghurt

1 lime

A spoonful of honey (or as much as you want)

 

Makes1 serving 

 

Cut watermelon into long fry size wedges (2cm wide) 

Mix ½ cup yoghurt with a spoon of honey, ½ a lime and lime zest. 

You can also add vanilla or cinnamon for more flavour. If you have a picky eater, you can simply add honey to yoghurt.

 

And…enjoy!

Dates stuffed with sunbutter

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)  

Ingredients

  • Dates
  • 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.

Energy February: Upside-Down Orange Cake

If you’ve been following our blog this month, you’ll know we’ve been focusing on foods that can help you boost your energy levels. Choosing your ingredients carefully is the difference between the right kind of sugar, carbohydrates, and fats, which boost your energy levels and the wrong kind, which will leave you feeling tired and hungry a short time later.

Our last recipe of the month is an upside-down orange cake. Many people love to eat cake mid morning or mid afternoon as an energy boost when they are hitting a low. However, traditional cake made with flour and sugar is high glycemic which means it will spike your blood sugar levels quickly and sharply, however, make you feel tired and hungry later in the day. This cake made with almond flour and maple, is much lower on the glycemic index and will be sure to satisfy your sweet tooth without playing havoc with your blood sugar levels and appetite. 

If you’ve received blood oranges in your box this week, we recommend swapping out the oranges for blood oranges in the recipe for a stunning finish!

Upside-down Orange Cake (one 20cm cake)

INGREDEINTS

  • 3 tbsp coconut sugar
  • 3 tbsp grass fed butter 
  • 1/3 cup (65g) ghee/butter
  • 1 ¾ cups (175g) almond flour
  • ¼ cup (30g) arrowroot flour or any gluten free flour blend
  • ¼ tsp salt
  • 3 eggs
  • ½ cup (120ml) maple syrup/honey
  • 2 tsp vanilla powder/extract
  • 1 tsp lemon juice
  • ½ tsp baking soda
  • 2 Oranges from the fruitful day box

METHOD

Upside-down Orange Cake (one 20cm cake)

  1. Preheat oven to 165 degrees C. Grease or line a cake tin and set aside.
  2. Zest the oranges and then slice into 1cm slices. Cut the peel off each slice leaving a slither of the pith to hold the orange together.
  3. Heat the coconut sugar and butter in a pan on low heat until the sugar is melted. Pour this mixture into the bottom of the prepared cake tin and spread evenly.
  4. Arrange the orange slices over the butter and sugar mixture.
  5. In one bowl mix the almond flour, arrowroot, salt and baking soda.
  6. Separate the egg whites from the yolks and in another bowl mix the yolks, maple syrup, melted ghee, vanilla, lemon juice and orange zest.
  7. Beat the egg whites with a hand mixer or kitchen aid until they form soft peaks.
  8. Mix the egg yolk mixture into the flour mixture and then fold in the egg whites.
  9. Pour this cake mixture over the oranges in the cake tin.
  10. Bake for 30 – 40 minutes or until a skewer inserted comes out clean. Check the cake after 8 – 10 minutes and cover if it has began to brown. As soon as you see browning you need to cover for the remainder of the cooking time.

Energy February: Mango Chicken Salad

FAT.  Yikes that’s not a word anyone likes to hear, but before you jump to any conclusions hear us out! There is such thing as healthy fats, In fact, healthy fats in the form of foods such as avocados, olive oil and feta will help keep you fuller for longer and therefore actually keep you from indulging in unhealthy fats later in the day like chips or chocolate bars.  

Although ‘fat’ has been demonized in the past, many people are now realizing how important it is to facilitate many body functions. In fact, roughly half of our cell membrane structure is composed of saturated fat. Saturated fat can be found in good quality animal products such as cheese and ghee or butter, as well as avocados, which contain a huge amounts of fat-soluble vitamins like K2, A and D, among others. Although these foods have been vilified for being calorific, the nutrient density of them allows us to stay fuller for longer.

A lunch salad like our chicken mango and avocado salad with zesty mango dressing will sustain you through the afternoon without that mid-afternoon energy dip we often have to fight off. As with any kind of eating, it’s about listening to your body and being mindful about your choices. If you are still feeling hungry later in the afternoon, our antioxidant date balls, which can be made ahead of time for the week are always a good choice.

Remember eating well is a form of self respect.

Chicken Mango & Avocado Salad with Zesty Mango dressing. (serves 2)

INGREDIENTS

Chicken Mango & Avocado Salad with Zesty Mango dressing

For the salad

  • 2 organic chicken breasts
  • 1 sweet potato
  • 1 block of feta cheese
  • 1 handful of cherry tomatoes
  • 1 avocado
  • 1 cucumber
  • 2 handfuls rocket or baby spinach
  • Mango from the Fruitful Day Box
  • 4 tbsp olive oil
  • 2 garlic cloves
  • 4 tsp salt
  • 1 tbsp ghee or coconut oil

For the dressing

  • ¼ cup olive oil
  • 2 tbsp lime juice
  • 1 tsp minced ginger
  • ½ cup mango from the Fruitful Day box
  • 2 garlic cloves
  • ½ cup coriander

 METHOD

Chicken Mango & Avocado Salad with Zesty Mango dressing

 For the salad

  1. Crush the garlic, add olive oil and 2 tsp salt and marinate the chicken breasts for at least 10 minutes. Preheat over to 170 degrees C.
  2. Peel and slice the sweet potato into wedges.
  3. Place a griddle on medium/low heat and brush with ghee or coconut oil.
  4. Place chicken breasts on the griddle and allow to cook slowly for 30-40 minutes, turning half way through.

* alternatively you can cook them on high heat for less time, however, I prefer to do it this way and prepare the rest of the salad while the chicken is cooking.

  1. Put the sweet potato wedges on a roasting tray in the oven with the ghee and 2 tsp salt and allow to roast for 20 – 30 minutes or until browned.
  2. Slice cherry tomato, cucumber and avocado and set aside. Squeeze some lime on the avocado to stop it browning.
  3. Cube feta cheese and wash rocket/spinach leaves and set aside.

For the dressing

  1. Blend all ingredients in a blender or food processor.

 To assemble

  1. The grilled chicken and sweet potato should be ready at the same time. When the chicken is ready, remove from the oven and slice into strips.
  2. Assemble chicken with all other ingredients on a plate and drizzle over the dressing.

Energy February: Mint Chocolate Chip Nice Cream

Our Valentine’s gift to you is a recipe for mint chocolate chip nice cream! You’re probably thinking, how the heck can this be healthy?! Well this nice cream is made with bananas, which are a great source of essential vitamins and minerals, including potassium, magnesium, and fiber. They are a great food for working out as they contain quick-acting carbohydrates, which increase energy levels.  In addition, they have nutrients to help with muscle repair and balance water retention so can also be eaten post-workout. Yes, bananas do have sugar, but at the end of the day they are still a much better choice than traditional dairy and sugar filled ice creams. Besides, if you have kids you’ll know ice cream is the best way to ‘hide’ nutrients such as spirulina since they’ll be so distracted by those chocolate chips on top! We hope you’re enjoying this months recipes focused on ENERGY, in case you missed them we have also shared a passion fruit cheesecake and an apple compote & granola with yoghurt recipe.

Mint Chocolate Chip Nice Cream

INGREDIENTS

Mint Chocolate Chip Nice Cream

For the mint nice cream 

  • 2 frozen bananas
  • ½ cup coconut cream
  • ½ cup soaked cashews
  • 1/8 tsp mint extractt
  • 1 tbsp cacao nibs
  • ½ tsp spirulina powder
  • 1 tbsp cacao powder

 METHOD

Mint Chocolate Chip Nice Cream

  1. Blend all ingredients except the cacao nibs and cacao powder. You may need to add more coconut cream if the blade is not spinning and the mixture is too thick. However, don’t add too much as it will become too thin.
  2. Once blended pour half the mixture into a bowl.
  3. Add 1 tbsp cacao powder to the remaining mixture and blend.
  4. Layer the green mint and brown chocolate ice cream in a bowl or glass and top with the cacao nibs.

 

 

Energy February: Passion Fruit Cheesecake

Passion Fruit Cheesecake (makes 12 mini 6cm cakes or one large 20cm cake)

We’re continuing our focus on energy with a passion fruit cheesecake recipe, which uses dates in the base. Most of us know that dates are higher in sugar than many other fruits, however, they are high in natural, useful sugars like fructose, glucose, and sucrose.  These sugars are easily processed and utilized by the body for energy. So instead of reaching for a pre-packaged dessert, try to make this dessert from scratch and you’ll not only taste the difference, but feel the difference as well! 

INGREDIENTS

For the base

  • 1 cup almonds
  • ¾ cup dates
  • 1/3 cup cacao powder
  • ½ cup dessicated coconut
  • pinch of salt
  • 1 tbsp coconut oil

For the filling  

  • 2 cup soaked cashew 
  • 6 tbsp coconut oil
  • 6 tbsp cacao butter
  • 8 tbsp coconut cream
  • ¾ cup passion fruit
  • 6 tbsp maple syrup
  • ½ tsp vanilla

METHOD

  1. Soak cashews in water overnight or for at least 4 hours.
  2. Put dry base ingredients; almond, cacao powder, coconut and salt in a food processor and blend until the nuts are finely chopped.
  3. Add the dates to the processor and blend. If the mixture comes together well in your hand, then there is no need for coconut oil. This will depend on how dry the dates are; drier dates will call for more coconut oil.
  4. Press the base into the bottom of your moulds until it is ½ – 1cm thick.
  5. Drain and rinse cashews from their water and then blend all filling ingredients in a high speed blender until smooth.
  6. Pour filling over the base and allow to set in the freezer for 2 – 4 hours.

Garnish options:

  • fresh passion fruit
  • dehydrated passion fruit
  • nuts & seeds
  • edible flowers
  • Coconut cream – put a can of coconut cream in the fridge overnight. Open and scoop out the top half of the can which will be thick and separated from the water. Whip with a hand whisk or kitchen aid. It will now be thick enough to use as a garnish.

 

 

 

Energy February: Apple Compote & Granola with Yoghurt

Hello February! This month we’re focusing on foods that can help you boost your energy levels and keep you feeling strong and motivated throughout the month of February.  Our first recipe of the month is an yoghurt, apple compote with homemade granola.

Next time you’re eating what you might consider a ‘healthy’ breakfast, take a look at the ingredient list on your yoghurt tub and granola box. It’s likely you’ll find ingredients such as processed sweeteners (corn syrup, fructose), sugar, thickeners (xanthan gum, corn starch), artificial colors and flavors. Even the granola’s marketed as “healthy” will be predominantly grain based and will almost always contain sugar. These ingredients are inflammatory and disruptive to blood sugar levels as well as being generally lacking in nutrients. Putting a large batch of granola together takes less than 30 minutes and can become your breakfast for the week. This granola combined with an organic, live culture and sugar free yoghurt will greatly improve your morning energy levels to take you through to lunch!

Apple Compote & Granola with Yoghurt   (serves 2)

INGREDIENTS

 For the compote

  • 2 apples from the Fruitful Day Box
  • 1 tbsp coconut oil
  • 1 tsp cinnamon
  • ¼ tsp ginger
  • ¼ tsp all spice
  • ¼ tsp clove powder
  • 1 tbsp lemon juice

 For the granola (makes a batch)

 200g mixed nuts from the Fruitful Day Box

  • 200g gluten free oats
  • 100g pumpkin and sunflower from the Fruitful Day Box
  • 100g desiccated coconut
  • 2 tsp cinnamon
  • 3 tbsp honey
  • 2 tbsp coconut oil
  • 200g mixed raisins, cranberries and dates

 METHOD

 METHOD for the compote 

  1. Preheat the over to 170 degrees C.
  2. Peel, core and chop the apple into large cubes.
  3. Place apple and all other ingredients on a roasting tray and mix together until apples are coated.
  4. Roast for 20 – 30 minutes for until the apples are soft and a little browned.

 METHOD for the granola

  1. Preheat the over to 170 degrees C.
  2. Mix nuts, oats, seeds, coconut and cinnamon together.
  3. Add honey and coconut oil and mixture evenly together.
  4. Bake for 20 – 30 mins, however, turn every 5 minutes to make sure the granola doesn’t burn on one side.
  5. Remove from the oven and stir in the dried fruit.
  6. Leave to cool before serving.

To assemble

  1. Spoon any organic yoghurt or non dairy yoghurt into a bowl. Add compote and granola as desired.
  2. Garnish with any Fruitful Day Fruits, cacao nibs, peanut butter and honey.