Kefir: Clever Cultures

Kefir is a probiotic, fermented milk drink which is made by fermenting milk with kefir ‘grains’. The ‘grains’ are not actually grains, rather they are a symbiotic colony of bacteria and yeast (SCOBY). For the purposes of this article I will be referring to them as kefir grains. Also, this article deals with milk-kefir rather than water-kefir.

A jar of kefir grains with milk, ready to cover and ferment
A jar of kefir grains with milk, ready to cover and ferment

I’ve mentioned kefir a couple of times before. Probiotic foods like kefir have been a central part of my diet ever since I experienced amazing benefits from using the probiotic Symprove when I was experimenting with food intolerance testing. It turned out, for me, that the digestive issues I was experiencing were immeasurably improved by the use of probiotics.

After realising these benefits, I delved into lots of the research around probiotic foods. I read books such as The Good Gut by Justin and Erica Sonnenburg; who work at the Stanford University Department of Microbiology and Immunology and share much of their amazing research on the microbiome. As well as looking at the scientific research, I also came across countless anecdotal accounts from a whole host of people who had used probiotics to heal a number of ailments. I attended a course with The Cultured Club in Belfast to learn the basics of how to make kefir, kombucha and fermented vegetables and from there I taught myself how to make a plethora of fermented foods.

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A bowl of kefir with berries, bee pollen and cacao nibs

Probiotics supplements are expensive. I love including homemade fermented and cultured foods in my diet that are loaded with probiotics for a fraction of the cost. Kefir is probably the easiest of all the fermented foods to make and I have supplied the instructions within this post!

What does it Taste Like?

Kefir grains essentially live-off and eat the sugar (lactose) in the milk you pour on top of them. Whilst a cup of milk (250ml) will contain just over 13g of sugar, a cup of kefir will usually contain less than 1g sugar (the longer you ferment, the less sugar will be left). This of course changes the calories in the milk after it has become kefir – reducing them by about 50 calories per cup. It also means that kefir tastes different than milk. It is like a more tangy or sour tasting version of natural yogurt. Sometimes, it can even be a little effervescent.

kefir, probiotics, gut health
A glass of kefir with berries

Kefir is thicker than milk, but not as thick as yogurt – it could be described as a more pourable yogurt. Some people I have given it to have said it reminded them of the butter-milk they used to drink as a child. (I’ve never drank butter milk straight so I can’t comment!) Personally, I love the sourness of kefir – and often drink it on its own, but likewise I also add it to smoothies, salad dressings, make cream-cheese and dips with it – there are endless possibilities even if you don’t like the taste of it on its own!

Kefir also contains far more probiotic strains than yogurt, which you will see on the label typically contains between 2 and 7 strains of bacteria. Homemade kefir has been found to contain between 30 and 56 strains of bacteria and yeast when tested (Schwenk, 2015, p.10). Commercial kefir can often contain much less than this – always read the label!

Preliminary results from a University of Florida microbiology class showed kefir to have 10 billion CFUs (colony forming units) per millilitre – yes millilitre! Thats a lot of probiotic bang for your buck. Namely 150 billion CFUs per tablespoon! This study is still underway as they are now researching particular microbial strains present in the kefir so the final paper has not been published yet, but when it is I will link it here!

kefir, probiotics, gut health
Kefir-based salad dressing along with some lacto-fermented tomato ketchup.

I have begun to see ready-made Kefir drinks pop up in the fridges of health food shops, but it is often very highly priced – remember, once you have your own grains it will really only cost you the price of the milk you use to make kefir at home. When fed regularly with milk, your grains will last and continue to grow and multiply so you can share them with your friends and family!

How I discovered Kefir: 

The first time I tried kefir, back in 2014, it was a jar of ready-made kefir that I picked up in a health food shop. I used it to make a smoothie – in fact the photo of my very first kefir-smoothie was The Clean Coconut’s first profile picture for quite a while!

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It wasn’t until 2015 that I learned far more about kefir and decided to go looking for some grains. I went to various health-food shops asking where I could source the actual grains for making my own kefir, but to no avail. Little did I know the kefir grains were going to find me first!

Back at home I was tidying the kitchen when I found a bowl sitting on the table covered by a plate. I lifted the plate and saw some milky porridge which I assumed somebody must have been saving for later? Odd! I almost threw it out, but then I figured someone obviously left it there, covered up, on purpose.

A couple of days later and I saw that same bowl on the table, covered by the plate. God, I thought, that milk will be so sour by now! Yuck! When I lifted it to clear it though, it smelled fine. Must be a fresh bowl of porridge I thought. Why has somebody left a bowl of uneaten, cold porridge out on the table again?

Another couple of days passed and I had been talking to my mum about kefir and how I was dying to find some grains of my own – after everything I’d been telling her about it, she really wanted to try it too! In fact, she had just signed up to a series of podcasts from the Hay House World Summit and a couple of them were solely dedicated to probiotics, gut health and; kefir! What a coincidence! We listened to the amazing stories of Donna Schwenk and Chuckling Goat amongst others and were excited to locate some grains to start making our own kefir ASAP.

Back in the kitchen, my dad is at the sink with a sieve and that bowl of porridge. “Ew Dad! why have you left that porridge there all day – what are you doing with it – WAIT?? Is that… KEFIR??”

“Its a mushroom.” he replied.

“A what?”

“Its great stuff. I got it from someone at work, very good for your stomach” he added.

“Oh my God Dad – that is kefir! YOU have got kefir grains – how long have you had these?? This is exactly what we’ve been looking for!”

Turned out my Dad had been making kefir for about three weeks right under our noses! Its not exactly the most common thing to find so you can imagine how shocked I was to discover that, my Dad had some all along! I ran out of the kitchen to tell my mum and it was as if it dawned on both of us at the exact same time! Because Dad had been calling the kefir grains a “mushroom” she hadn’t clicked it until that moment either!

Following on from that my mother got to speak to Louise Hay on Hay House Radio after we had listened to all the wonderful podcasts from the World Summit. She told her how much we had learned from the wonderful probiotic podcasts and shared our little story about how those kefir grains were simply determined to find us 🙂

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Where to find the Grains

To get your hands on some kefir grains of your own, you will need to find somebody who makes their own kefir. Every time I make a batch of kefir my grains grow and multiply so I have been able to grow enough to give some to family and friends. If you really want your own kefir grains but don’t know of anywhere to source them, get in touch with me via my contact page.

 Ingredients and Tools:

  • Kefir “Grains” or SCOBY
  • Milk
  • A glass jar or ceramic bowl (not plastic or metal)
  • Elastic band
  • Tea towel
  • A plastic sieve
  • Wooden spoon or spatula
  • Funnel (If storing your kefir in a glass bottle)

Method:

  1. Place your kefir grains into a clean ceramic dish or glass jar. I love the Kilner or Ikea storage jars for making kefir. You will need to make sure that the glass/dish is not hot – remember your grains are living, so both hot and cold extremes can kill them.
  2. Over the grains, pour some milk. I choose organic milk to make my kefir. Don’t worry too much about the ratio of milk-to-grains, the only time a problem will arise is if you don’t give them enough milk and they starve. A good rule of thumb is to use at least 250ml milk per tablespoon of grains, however you can use more  milk than this if you wish to make more kefir!
  3. If using a jar, leave the lid open. Once the grains and milk are inside, cover the jar or bowl with a tea-towel or muslin cloth and secure the edges with an elastic band so that the opening is sealed. (Beware that, especially in the summer, fruit flies may be attracted to kefir that is not properly covered and this could destroy your batch – so be vigilant about keeping it tightly covered!).
  4. After 24 hours, your kefir will be ready. You will need to use a plastic sieve (grains do not like metal – never use a metal spoon to handle them either) to separate the grains from the kefir-drink. Put the kefir drink in a glass bottle using your funnel, or into jug, and store it in the fridge. It will last for a very long time int the fridge – it won’t spoil like milk would. However, the longer you leave the kefir in the fridge the more tart it will become.
  5. Return your kefir grains to the original dish or jar you used to make your kefir. Pour more milk over them and leave for a further 24 hours before repeating the process.
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Kefir with blueberries and a Raw Rev vegan protein bar

Notes:

  • If you leave your grains fermenting for longer than 24 hours, the sourness of your kefir will increase significantly. Any longer than 48-72 hours and you risk killing or starving your kefir grains. You will know they have died because, whilst they might look okay, they will no longer ferment the milk for you. To prevent this, ensure that you feed the grains with fresh milk every 24 hours.
  • Never rinse or wash your grains with water (especially chlorinated tap water!). This can kill strains of bacteria and reduce the potency of your kefir. If you feel you need to rinse them between batches (you don’t!) then only use milk to rinse them.
  • If you don’t want to continue making kefir, or are going away on holidays, you can store the grains in the fridge, covered in milk. The coldness of the fridge will slow down the fermentation so that the grains will not eat through the lactose in the milk as quickly. You can store your grains in the fridge for up to a week on about 500ml of milk (Or at least a cup of milk per tablespoon of grains). The more milk you give them, the more food they will have so I tend to give them a bit extra when they are in the fridge. After a week has passed, you can change the milk and continue storing them in the fridge for a further week. If you are going to be away for more than a week you will need to add significantly more milk to ensure the grains will have enough to feed on.
  • When you decide to begin using your grains again they may likely take a little bit longer to ferment as they have been ‘sleeping’ in the fridge. The first time you try to make kefir with them after waking them up you may need to leave them for 48 hours rather than 24.
Kefir, probiotics, gut health, pancakes
My Protein Pancakes, served with banana, berries and a probiotic vanilla kefir-cream dip

There is SO much more that you can do with homemade kefir and I hope to share this with you in some upcoming posts. For example, you can flavour your kefir by doing a second ferment and you can separate the whey from your kefir and use it to ferment vegetables and make probiotic lemonade with it too!

You may well have heard about some of the health claims associated with fermented foods like kefir. I haven’t gone in to all the research around probiotics in this post as there just isn’t enough room! However I will discuss this in an upcoming post. Whenever I see some promising research I will be sure to share it on my Facebook and Twitter accounts!

I hope this post has made it a little bit clearer what I’m talking about when I mention kefir in my Facebook, Instagram and Twitter posts and pictures!

If you have any questions or if you’ve tried kefir before I’d love to hear from you! 🙂

The Clean Coconut x

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References:

  1. Schwenk, Donna. Cultured Food For Health. USA: Hay House, 2015.

Dry January: My Alcohol-Free Alternatives

Dry January

I know so many people who have decided to take on a ‘Dry January’ to kick-start their new year. Of course for many it might be easier said than done. There is nothing worse than feeling restricted or deprived when you are attempting to undertake a healthier lifestyle.

Having had a couple of nights out over the festive season, I myself am completing a ‘dry’ January in order to give my body a break from alcohol. No one likes the feeling of being hungover and I for one am quite happy not to experience it for a while!

I have come up with a few alternatives that I would like to share with you which might help you in completing your own dry January (or any other period of time sans alcohol!). Have a look through the list and see what healthier alternatives you could enjoy while your weekend tipple is out of reach!

Dry January

Kombucha

Kombucha is a probiotic effervescent fermented tea. It is essentially like a fizzy drink that is actually good for you! You can get Kombucha in lots of health-food shops in the refrigerated section. You can also make your own Kombucha if you can get your hands on a Kombucha SCOBY (Symbiotic Colony Of Bacteria and Yeast). I’ve been making my own Kombucha for about nine months now. Each batch takes about 7-10 days to brew. It has been one of my favourite drinks to serve chilled in a nice wine glass on a Friday or Saturday night.

Dry January
Bottled Green Tea Kombucha

 

Dry January
A glass of chilled Kombucha

Infused Water

I’ve been using my large Kilner drinks dispenser to infuse bottles of Pellegrino with different flavours. Simply pour your sparkling water into a container and add your flavourings, leave for an hour or so to infuse and strain the liquid into a glass. The possibilities are endless but recently I’ve been enjoying these combinations;

Dry January
Cucumber and Mint Infused Water

 

Dry January
Hibiscus and lime infused water – this one turns a gorgeous shade of pink

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Matcha Lattes

I’ve been making Matcha lattes for quite a while now and I really love them! There are so many health benefits associated with green tea, so apart from being delicious, Matcha is also really good for you. I tend to make my Matcha lattes with almond or rice milk. I like to sweeten it with a little bit of local honey also. In my experience, the best (cheapest!) place to buy Matcha green tea powder is from an Asian Supermarket as they tend to have it far cheaper than health food shops where you will pay a lot for a small amount of premium Matcha.

Dry January

Dry January

Chai Lattes

My other favourite type of latte is a chai latte. I make these using my Pukka Organic Vanilla Chai teabags and milk. The trick is to boil the water up in a pot with the teabags in it for a few minutes to really release the flavour and get a nice dark colour from the tea before adding your steamed milk. You just won’t get the same flavour from making this in a mug by pouring hot water on a teabag! I also sweeten these with some local honey. Chai lattes are so warming and delicious – if you haven’t tried them then definitely give them a go!

Dry January
Vanilla Chai Tea

Herbal Teas

I love herbal teas and green teas and I find making a big pot of herbal tea is great for ensuring you’re drinking lots of fluids. There are so many different flavours and variations to try that you are bound to find one you like!

Dry January
Peppermint Tea

Coconut Water

Coconut water is super refreshing and really hydrating, a perfect dry January alternative. Try to get your coconut water from a brand that uses young coconuts. I really like Dr. Antonio Martin’s organic coconut water. If you don’t like the taste of natural coconut water you could try a flavoured variation or you could infuse it yourself.

Dry January

Juices

Have a go at juicing this January. Make sure your juices contain more vegetables than fruit so that you are not getting too much sugar from them. Again the possibilities are endless when it comes to juicing! Juices are great for detoxing as they provide you with a condensed and easily absorbed dose of nutrients. If you don’t have a juicer at home there are lots of companies now that offer bottled juices such as Sprout & Co. I haven’t tried them myself however as I use my own juicer.

Dry January
Dry January: Black Kale Juice

Smoothies:

Try out some smoothie recipes during your dry January. Try adding in some greens in the form of spinach, kale and cucumber, along with some fruit for sweetness. Add in nuts and seeds or some avocado for some good fats too. Greek yogurt or protein powder will also boost the protein levels in your smoothie helping to keep you full for longer! I have a series of Rock ‘n’ Roll smoothies on this site which includes Purple Haze and Brown Sugar.

Dry January
Dry January: Mixed Berry Smoothie
Dry January
Dry January: Raw Cacao and Coconut Smoothie

Dry January: You Can Do It!

So whilst you swap your sambuca shots for spirulina shots and your hot whiskies for hot water and lemon, rest assured that completing a dry January will give you the opportunity to try lots of new drinks that you may not have had the chance to yet. I hope this post gives you some inspiration and keeps you on track for a clean start to the year 🙂

The Clean Coconut x

Dry January

 

Recipes: A Healthier Pumpkin Spice Latte

Halloween, Pumpkin spice latte, pumpkins

I’m not quite sure how long pumpkin spice lattes have been a ‘thing’ in Ireland, but I only tried my first one a couple of weeks ago in Starbucks. I loved the idea of the warming pumpkin spices infusing with the deep coffee flavour. I joined the Starbucks queue (which was so long it was out the door!) and excitedly anticipated walking around on that cool, crisp autumnal day with my comforting pumpkin-spice latte in hand.

Unfortunately my expectation was a little different from the reality. I found the Starbucks pumpkin spice latte to be sickeningly sweet – this coming from someone who likes sweet coffee! I was intrigued to learn what was actually in their now famous autumnal latte. The Starbucks ingredients were changed this year to include some real pumpkin and to remove the artificial caramel colouring.  Definitely a step in the right direction. The current ingredients (as of October 2015) are listed as follows;

  • Espresso
  • Milk
  • Pumpkin Spice Flavoured Sauce (Sugar, Condensed Skim Milk, Pumpkin Puree, Contains 2% or Less of Fruit and Vegetable Juice for Color, Natural Flavours, Annatto (Color), Potassium Sorbate (Preservative), Salt)
  • Whipped Cream (Light Whipping Cream [Cream, Mono and Diglycerides, Carrageenan])
  • Starbucks Vanilla Syrup (Sugar, Water, Natural Flavours, Potassium Sorbate (Preservative), Citric Acid)
  • Pumpkin Spice Topping (Cinnamon, Ginger, Nutmeg, Clove)

As you can see (and taste!) the Starbucks version contains quite a lot of sugar as well as flavourings, colourings and preservatives. Mono and diglycerides of fatty acids, which often contain trans fats, are also included. The Starbucks version contains the controversial ‘natural’ ingredient carrageenan too. In short it is quite a processed product.

I wondered if I could make a ‘cleaner’, more wholesome pumpkin spice latte that I could enjoy and share with family and friends. Below you will find my take on the pumpkin spice latte!

Halloween, Pumpkin spice latte, pumpkins
So delicious and absolutely zero colourings, refined sugars, flavourings, preservatives, synthetic chemicals or trans fats in my pumpkin spice latte recipe.

This is a wonderful drink which would go down very well at any Halloween brunch, lunch or dinner party and makes for a delicious coffee break with a slice of Irish Halloween brack. You could even sneak in a shot of whiskey for an after-dinner Irish twist! It is the perfect winter-warmer.

Halloween, Pumpkin spice latte, pumpkins
Halloween Brack

Here are some of the ingredients I have included in my pumpkin-spice latte;

Halloween, Pumpkin spice latte, pumpkins
Coffee beans! I got these strong-flavoured coffee beans in Sawer’s Belfast.
Halloween, Pumpkin spice latte, pumpkins
I chose to use Organic whole milk for my latte – I picked this up in Lidl.
Halloween, Pumpkin spice latte, pumpkins
It is really hard to find pumpkin purée in Ireland but I came across this in Sawer’s in Belfast, I’ve also seen it in Arcadia on the Lisburn Road (Belfast). The past few years I have just made my own purée to use in soups and recipes by roasting pumpkins and blending to a purée. Roasting pumpkins is fairly straight-forward but when I spotted this I decided to save myself the time by picking it up! Comment below if you’ve found it elsewhere!
Halloween, Pumpkin spice latte, pumpkins
I used this organic vanilla extract to add flavour to my latte.
Halloween, Pumpkin spice latte, pumpkins
This organic maple syrup was used to sweeten my latte.
Halloween, Pumpkin spice latte, pumpkins
To create that lovely, warming, comforting flavour, I blended a mix of winter spices to make my own pumpkin-spice mix.

Pumpkin Spice Latte Recipe:

Serves: Ingredients are listed per person, so multiply as necessary.

Ingredients:

  • One shot of espresso or strongly brewed coffee.
  • Two-thirds of a cup of milk  (measure this roughly, using the cup you will present your latte in).
  • One tablespoon pumpkin purée*.
  • 1 teaspoon of vanilla extract
  • 2 teaspoons maple syrup
  • Whipped cream to serve (I used Glenisk’s organic fresh cream)

For pumpkin spice mix:

This makes about a quarter cup of pumpkin spice mix, use about a quarter teaspoon or so per latte.

  • 5 teaspoons ground cinnamon
  • 2 teaspoons ground ginger
  • 2 teaspoons nutmeg
  • 3 quarters of a teaspoon allspice
  • 2  whole cloves

*If you are making your own pumpkin purée be sure to use small cooking-pumpkins – large carving pumpkins are not flavoursome and are not generally ideal for cooking with! Thankfully lots of shops now have a great selection edible pumpkins! Use leftovers to make pumpkin pie or pumpkin soup.

Halloween, Pumpkin spice latte, pumpkins
Two medium-sized carving pumpkins next to two smaller, edible, cooking pumpkin varieties.

Method:

  1. Add the milk, pumpkin purée, vanilla essence and maple syrup* to a pot. Stir to blend and heat very gently on a low setting. Be careful not to let the milk get too hot as it will curdle. (*you may wish to add more maple syrup depending on your taste – this recipe will not match the sweetness of a Starbucks pumpkin spice latte so add more maple syrup and vanilla essence if you want a very sweet version!

    Halloween, Pumpkin spice latte, pumpkins
    The milky pumpkin latte mix
  2. Add all spices to a coffee grinder to blend your pumpkin spice mix.
  3. Brew your strong coffee or espresso shot. Ideally you would use espresso here but I used a cafetiere to brew my coffee as I don’t have an espresso maker. I used freshly ground, strong-flavoured coffee beans to mimic the espresso flavour as best I could.
  4. Whilst the coffee is brewing, Pour hot water into your latte cup to heat it up.
  5. Whip the fresh cream.
  6. Use a hand mixer to blend and froth your milk mixture, or ideally, steam and froth your milk if you have a coffee machine.
  7. Pour the hot water out of the cup. Add a shot of coffee to your cup, followed by your milk mixture. Leave space at the top for some whipped cream! (If you want to avoid whipped cream then simply froth your milk before adding it to the cup.)
  8. Serve your latte with whipped cream on top and use a sieve to sprinkle about a quarter teaspoon of pumpkin-spice mix over the top.

Happy Halloween!

Halloween, Pumpkin spice latte, pumpkins
P.S. To read more about Starbuck’s pumpkin spice latte ingredients have a look here.

The Clean Coconut x

Rock ‘n’ Roll Smoothies: Brown Sugar

smoothies, vegan, chocolate

The second drink in my series of Rock ‘n’ Roll Smoothies is Brown Sugar. It is a  gluten-free, vegan glass of chocolatey yumminess. This is the kind of smoothie I typically make on the weekend because it tastes like such a treat – but it is actually super healthy too! By the way – it is also completely free of any refined sugar – despite its title!

The main ingredients include:

  • Raw Cacao Powder

cacao powderCacao powder is a raw, unprocessed and unsweetened version of cocoa powder. It has a higher nutritional value than cocoa powder because it has not been exposed to the roasting process.

  • Chocolate protein powder

protein powderI use raw vegan protein powder to up the protein level of my smoothies.

  • AvocadoavocadoA ripe avocado adds a lovely creaminess to smoothies.
  • Cocoa Nibs
    cocoa nibsThe cocoa nibs are used to decorate the smoothie.

R’n’R Smoothies: Nutrition per Serving:

One glass of Brown Sugar contains approximately 400 calories and will provide 19.5g of healthy fats, 45g carbs, of which 11g are from fibre and 17g of protein. One serving of this smoothie kept me full for a long time. 

A serving will also give you 63% of your calcium RDA (without any dairy!), 37% of your iron RDA, 21% of your vitamin A RDA and 13% of your RDA for vitamin C.

Sweet.

smoothie organic cacao chocolate

The Rock ‘n’ Recipe:

(Makes Two Servings)

Ingredients:

  • 1 tbsp chia seeds.
  • 1 heaped tbsp raw cacao powder.
  • 1 heaped scoop chocolate protein powder (or two tbsp).
  • 1 small ripe banana.
  • 1 ripe avocado.
  • 1 and a 1/2 cups rice milk.
  • A handful of ice cubes
  • 2 tsp cocoa nibs (to decorate).

Method:

  1. To grind up the chia seeds, use either a high-powered blender or a coffee grinder.
  2. Add all ingredients (except for cocoa nibs) to blender and blend from a low speed gradually moving up to high until entirely smooth.
  3. Pour into a glass and sprinkle with cocoa nibs to decorate.

Tastes so good…

brownsugardiamonds-1320195

The Clean Coconut x

 

P.S. Check out Purple Haze here.

Rock ‘n’ Roll Smoothies: Purple Haze

smoothies

The first drink in my series of Rock ‘n’ Roll Smoothies is Purple Haze. This is a gluten-free, vegan, superfood smoothie which is dizzily high in protein.

The main ingredients include:

  1. Chia Seeds

smoothiesChia seeds are super high in protein and fibre, as well as omega three fatty acids.  They include lots of calcium too which can be harder to source on a vegan diet. Chia seeds are one of the few plant-based sources of complete protein, containing all of the essential amino acids.

2. Rice Proteinsmoothies, veganRice protein powder is one of my favourite vegan protein powders. It is great for adding to smoothies as it is unflavoured. It is a little bit slower to digest than whey so it keeps you fuller for longer too.

3. Bananasmoothies, vegan, plant-basedBananas are full of potassium, vitamin C, fibre and vitamin B6. Bananas also help to add creaminess to dairy-free smoothies.

4. Maca Powder

smoothies, vegan, plant-based, macaAnother ‘superfood’, plant-based source of nutrients.

5. Acaí Powdersmoothies, vegan, plant based, acaiAcaí powder helps to give this smoothie its gorgeous purple colour. This stuff is expensive, but a little goes a long way.

6. Blueberries smoothies, vegan, plant based, blueberriesAntioxidant-rich blueberries also add to the beautiful colour and great health benefits of this smoothie.

7. Raspberriessmoothies, vegan, plant based, raspberriesRaspberries are really high in fibre and vitamin C.

8. Almond Milksmoothies, vegan, plant based, almonds, almond milkAlmond milk is a great alternative to dairy milk. I love using it in smoothies. Make sure to get the unsweetened version!

Nutrients Per Serving:

One serving of Purple Haze contains 262 calories, 7.3g of fat, 17.6g of protein and 31.7g of unrefined carbohydrates – 13.5 of which are from fibre. Yep, all of that in one glass of purple am-hazingness.

One serving also provides 10.2% of your vitamin C RDA, 41.8% of your calcium RDA and 6.7% of your RDA for iron, as well as 308mg of potassium.

smoothies, vegan, plant based, purple haze, rock n roll

The Rock ‘n’ Recipe: 

(Makes Two servings)

Ingredients: 

2 cups Unsweetened Almond Milk

1 Cup frozen blueberries

1 Cup frozen raspberries

1 banana, sliced

2 tbsp Rice Protein

1 tbsp Chia Seeds

1 tbsp Maca Powder

2 tsp Acaí Powder

2 tsp Desiccated Coconut (to decorate)

Note: Using frozen fruit means you don’t need to water down your smoothie with ice cubes, but you can also use unfrozen berries either. To prevent waste, slice up bananas when they are becoming overripe and freeze them for use in smoothies.

 Method:

  1. To grind up the chia seeds, use either a high-powered blender or a coffee grinder.
  2. Add all ingredients apart from desiccated coconut to blender and blend slowly, gradually moving up to full speed.
  3. Pour into glass and sprinkle with desiccated coconut to serve.

‘Scuse me while I kiss the sky…

sky, purple haze, smoothies, vegan

The Clean Coconut x