View
2
Download
0
Category
Preview:
Citation preview
YOU R N U T R I T I O N G U I D E
Light & Sweet Desserts P E R F E C T T O T H E W A R M S U M M E R D A Y S : 3 L I G H T, F R E S H A N D S W E E T R E C I P E S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
Introduction
CHA P T E R 1
The benefits of Superfood
CHA P T E R 2
The Acaí fruitBlackberry - Acai Popsicles
CHA P T E R 3
The Passion fruit
Chia Pudding with Berries & Golden Honey Passion fruit Elixir
CHA P T E R 4
The Goji BerriesCarob and Goji Bar recipe
CHA P T E R 5
The benefits of Superfood
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
Prepared with amazing Superfoods,
these 3 recipes are perfect to
finish a family lunch or to offer
the perfect ending to a delightful
summer day. Fresh, light and low in
calories, try them all and they’ll become
part of your favourites all year long. Find
more delicious and healthy suggestions
at www.goodnessis.com and enjoy.
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
WHAT YOU ’ L L L E A R N
Discover the reason why superfoods are hailed as ‘super’.
Chapter
1The
beneficts ofSuperfoods
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
E AT I N G S U P E R FOOD S I S A S I M P L E , E F F EC T I V E WAY TO B OO ST YOU R N U T R I T I O N A L I N TA K E A N D E N JOY A H E A LT H I E R L I F E S T Y L E . T H E R E ’ S
A R E A SON S U P E R FOOD S A R E H A I L E D A S ‘ S U P E R ’ .
The term may be thrown around the health, beauty and even fashion industry a lot, but it’s not just a fad.
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
Let food be your medicine and your medicine be your
food”. The father of modern medicine was right - what you
eat plays a huge role in the way you feel. Since then, we’ve
seen incredible progress in the research of exactly how certain foods influence our
chemical, psychological and physiological state.
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
“
A S H I P POC RAT E S O NC E S A I D :
“
From that strong morning coffee
to your salmon dinner, every
mouthful interacts with mood-
altering chemicals in your body. The
right foods can help you perform and
feel on top of the game, the wrong ones
can sideline results. Eating nutrient-
dense food is the easiest way to boost
immunity and slow down ageing.
Example: if your diet is packed with
antioxidants, your cells have less chance
of being attacked by free-radicals.
So enjoy the benefits of the healthy
superfoods by introducing them to your
daily diet with these easy and delicious
recipes.
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
WHAT YOU ’ L L L E A R N
Uncover the Beneficts of the Acai Fruit
Chapter
2Blackberry-Acai
Popsicles
TheAcai Frut
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
ACA I I S A R I C H , D E E P P U R P L E F R U I T, WH I C H I S S I M I L A R I N S H A P E
TO A G R A P E A N D H A S A M I L D C HOCO L AT E -Y B E R RY SW E E T N E S S .
T H E S E B E R R I E S G ROW I N H UG E C LU S T E R S N E A R T H E TO P S O F
PA LM T R E E S , WH I C H G ROW I N T H E AMA ZON R A I N FO R E S T S .
Each Acai berry contains just 10% fruit and pulp and a
large seed, which has no benefits, so harvesting this fruit is
laborious since the tree has no branches and each cluster
of berries needs to be cut and brought down manually in
order to preserve the fruit and pulp.
There are three basic ways to add acai to a recipe: acai
powder, acai juice and acai frozen smoothie packs. Here,
I choose to use the powder which is more widely available
and which has been freeze-dried instantly to preserve the
active components and is not overly processed.
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
Within the nutritional pulp and skin, Acai berries are
packed with antioxidants, amino acids, fiber, essential
fatty acids, vitamins and minerals making it a near perfect
energizing fruit. It helps to increase your antioxidant levels
to aid in neutralizing damaging free radicals, boosts your
energy levels, supports your immune system and helps to
promote a healthy digestive system.
These Blackberry-Acai popsicles are a natural sweet, treat
leaving your body feeling nourished and taken care of!
T H E P OWDE R CA N B E A D D E D TO S MOOTH I E S , J U I C E S , H OME M AD E I C E C R E AM S , S P R I N K L E D OV E R YOU R MORN I N G P O R R I D G E , O R
A D D E D I N TO R AW T R E AT S .
BlackberryAcai
Popsicles
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
INGREDIENTS
If you don’t have blackberries, try a different berry
variety, blueberries, raspberries or even strawberries.
For a creamier sorbet replace the apple juice with
coconut cream by refrigerating a tin of coconut milk,
& scooping out the white thick cream on top.
3 cups fresh blackberries, washed
2 medium ripe frozen bananas
½ cup unsweetened apple juice or fruit juice of choice
2 teaspoon acai powder
2 Tablespoon natural sweetener of choice (coconut
sugar, maple syrup or honey)
MAKES 9 SMALL POPSICLES
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
W ash the berries and place
in a high-speed blender or
food processor, along with
the peeled frozen bananas, apple juice,
& acai powder.
Blend until smooth and creamy, stopping
if you need to push the fruit down
with a rubber spatula. Taste, and add
sweetener, if required. Blend again to
incorporate the sweet.
SPOON INTO YOUR POPSICLE HOLDERS, &
FREEZE OR ENJOY AS IS FOR AN INSTANT TREAT.
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
RECIPE
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
A hand full of energy
& power
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
WHAT YOU ’ L L L E A R N
Uncover the Beneficts of the Passion Fruit.
Chapter
3Chia Pudding with Berries & Golden Honey
Passion fruit Elixir
ThePassion
Frut
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
ONC E YOU D I S COV E R T H E B E N E F I T S O F PA S S I O N F R U I T, A L S O K NOWN A S G R E N AD I L L A , YO U ’ L L B E F E E L I N G V E RY M UCH I N LOV E W I T H T H E T RO P I CA L S U P E R FOOD .
From improving eyesight to stimulating digestion,
boosting the immune system and promoting skin
health; the list of benefits is extremely generous.
Despite the strange outside appearance of a passion
fruit, inside is a sweetly sensuous, golden flesh full
of small black edible seeds. The flavour is aromatic
strong, tangy and almost punchy.
When buying passion fruit, ripe fruit should be firm
and heavy with wrinkled skins, and have a little “give”.
If the skin is not deeply wrinkled, but only shriveled
and unappealing, keep the fruit at room temperature
until it is.
Passion Fruit Elixir
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
INGREDIENTS
½ Cup mild tasting honey, preferably raw
½ Cup ripe passionfruit pulp (approximately 6 fruits)
2 Tblsp freshly grated ginger
1 heaped tsp turmeric powder/
1 Tblsp freshly grated turmeric root
Zest from 1 lemon
2 pinches freshly ground black pepper
MAKES 1 CUP (240ML)
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
Grate the ginger, and lemon
zest, halve the passion fruit,
and scoop out the pulp and
seeds to measure half a cup. Set aside.
Pour the honey into a jar, add the
passion fruit pulp, grated ginger,
turmeric, lemon zest and ground pepper.
Stir to combine well, allow it to stand
for 30 minutes before using or an hour
if you can, cover and refrigerate. The
longer it sits the more the flavours
balance and settle. Stir before serving.
Use within 1 week.
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
RECIPE
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
Chia Pudding with Berries & Golden Honey Passion fruit
Elixir
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
INGREDIENTS
½CHIA PUDDING:
2 Tblsp chia seeds
½ cup almond milk/or nut milk of choice
½ tsp vanilla essence
SERVING OPTIONS
1 cup non-dairy yogurt
2 - 4 Tblsp Golden Honey Passionfruit Elixir
Fresh seasonal fruits, such as sliced peaches/
nectarines, strawberries & raspberries,
washed and chopped
2 - 4 Tbsp chopped almonds/granola
SERVES 2
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
To make the chia pudding, place
the chia seeds, vanilla essence
and nut milk in a jar. Screw
on the lid, shake a few times and
refrigerate for 30 minutes or preferably
overnight. Stir again before serving.
When ready to serve, divide the yogurt
into two individual bowls, and evenly
spoon over the chia pudding. Drizzle
the Golden Passion fruit Elixir over the
top, arrange the fruits & berries, and
garnish with fresh mint leaves, toasted
almonds or your favourite granola.
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
RECIPE
Have a taste of passion.
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
WHAT YOU ’ L L L E A R N
Uncover the Beneficts of the Carob and Goji.
Chapter
4Carob
and Goji Bar
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
TheGoji
Berries
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY SS U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
GOJ I B E R R I E S H AV E B E E N A GO -TO WOND E R S H RU B FO R S OM E T I M E NOW - A N D O U R LOV E A F FA I R
C E R TA I N LY I S N ’ T WAN I N G .
Goji berries have been a go-to wonder shrub for some
time now - and our love affair certainly isn’t waning. Many
even tie the superfood to eternal youth, or a health miracle
berry at the very least. Of course, behind the myths and
beliefs, there is always some truth.
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
TheCarob
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
CA ROB I S A B E N E F I C I A L T Y P E O F S H RU B I N T H E S AM E FAM I LY A S P E A S T H AT H A S A W I D E VA R I E T Y
O F H E A LT H B E N E F I T S , I N C LU D I N G I T S A B I L I T Y TO B OO ST T H E
I MMUN E SY S T EM , R E D UC E T H E R I S K O F CA NC E R , I M P ROV E D I G E S T I O N ,
S LOW DOWN AG I N G , P R EV E N T CA R D I OVA S CU L A R D I S E A S E S ,
A N D H E L P P R EV E N T A N D M ANAG E D I A B E T E S . F O R T H E S E R E A SON S , A N D MOR E T H AT A R E S T I L L B E I N G R E S E A RCH E D , CA RO B I S W I D E LY U S E D T H ROUGHOU T T H E WOR L D .
Carob is also known as St. John’s-bread and is a member
of the Fabaceae family, so the edible fruits are considered
legumes, like peas. The fruit comes in a pod, much like
peas, and they grow in a cylindrical shape supported by a
thick trunk, from which the pods grow. The plant is native
to the Mediterranean region and Northern Africa, as well
as parts of the Indian subcontinent and Asia, all the way to
Macronesia. Many cultures regularly use carob like other
nuts and seeds, and also as a substitute for chocolate!
The health benefits of carob are mainly attributed to its
vitamins and mineral content, like calcium, zinc, potassium,
phosphorous, vitamin K, riboflavin, and vitamin-E, as well as
its natural antioxidants.
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
Goji and Carrob
cake
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D ES U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
INGREDIENTS
½1 cup popped amaranth (½cup amaranth needed for 1 cup popped)
- If amaranth is hard to find, replace with popped quinoa
100g de-seeded soft pitted medjool dates (about 5 large dates)
1 tbsp extra virgin coconut oil, melted
½ cup almond butter, store-bought or home-made
pinch salt
zest from 1 large lemon
1 ½ tsp freshly grated ginger
2 tbsp coconut flakes
3 tbsp finely chopped almonds
3 tbsp finely chopped dried goji berries plus 1 tbsp (for garnish)
1 tbsp dried shredded coconut (for garnish)
FOR THE CAROB COATING:
2 tbsp coconut oil
½ 1 cup carob powder and 1 cup maple syrup
½ tsp vanilla essence (optional)
SERVES 2
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
Warm a small heavy-
bottomed pot with a
lid over high heat for 2
minutes. Add 1 tbsp of amaranth and
cover the pot immediately.
Count 5 seconds and shake pan; you
will hear the grain popping rapidly.
Shake again, or until all the grains have
popped.
Quickly transfer to a bowl. Repeat with
remaining amaranth, 1 tbsp at a time. Set
aside. For the bars, line a 7-inch x 7-inch
square dish with baking paper. Place
dates in a bowl and mash with a fork.
If your dates are not soft, soak them in
water for a few minutes, then drain well
and proceed to mash.
Add the melted coconut oil, almond
butter, salt, lemon zest, ginger and
coconut flakes. Mix well, pushing down
with the back of a fork until combined.
RECIPE
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
Add the amaranth, chopped almonds and 2 tbsp of dried goji
berries, incorporating everything evenly. The mixture may
seem dry, but this is fine as it will be packed tightly in the dish.
Using your hands or the back of a spoon, press the mixture
very tightly into the lined dish until completely even and flat.
Place in the fridge while preparing the carob coating.
For the carob coating, melt the coconut oil in a small saucepan
then turn off the heat. Add the maple syrup and carob powder,
then mix with a small whisk or fork until smooth.
Stir in the vanilla essence and set aside. Remove the
amaranth slice from the fridge, then, using a spatula, spread
the carob coating evenly over the slice. Sprinkle with the
remaining dried goji berries and shredded coconut.
Place in the fridge for at least an hour until cold and firm.
Remove and cut into bite-sized squares or rectangular bars cut
into bite-sized squares using a sharp knife. Store in an airtight
container in the fridge. The bars will keep up to 2 weeks.
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY SS U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D ES U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
Oh My Goji. Super
Berrylicious!
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
Chapter
5WHAT YOU ’ L L L E A R N
Six latest trends for beauty and health
TheMiracleFoods
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
T Trends keep changing and we
keep up. Here are the ultimate
miracle foods and what they
promise to do for your health and beauty.
The term may be thrown around the
health, beauty and even fashion industry a
lot, but it’s not just a fad. Eating nutrient-
dense food is the easiest way to boost
immunity and slow down ageing. If your
diet is packed with antioxidants, your
cells have less chance of being attacked
by free-radicals. This year, the following
powerhouses are standing out above all
others for their miracle qualities.
S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
There’s a reason superfoods are hailed as ‘super’. Add them to your diet and find out
what makes them ‘super’ for yourself:
1
Bee pollen
2
Sorghum
M I R AC L E FOOD S
3
Maqui berry
5
Red algae
4
Watermelon seeds
6
Indian gooseberries
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
1BEE POLLEN
Say hello to an astonishing natural
wonder. Nearly half of the protein
content in bee pollen is in the form
of free amino acids. These are ready
to be absorbed directly into the body
and providing all nutrients required
by humans in one mouthful. Beautiful,
glowing skin is one side effect of this
golden elixir, which stimulates blood
supply to your skin cells and reduces
the appearance of wrinkles. You’ll also
get your vitamin B fix and a good dose
of folic acid from this superfood.
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
2SORGHUM
The gluten-free community are loving
this ancient grain at the moment –
and for good reason. Sorghum is as
versatile as wheat, without the gluten,
and its protein content is on par with
quinoa – perfect for vegans. Sorghum’s
antioxidant power (its ability to absorb
free radicals in your body) is equally
impressive – particularly the red and
black varieties. Packed with amino acids
L-lysine and L-proline, the good-for-you
grain also helps create collagen in the
body – bring it into your diet and your
skin will thank you for it.
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
3MAQUI BERRY
Antibacterial, anti-ageing, metabolism-
boosting, and antioxidant-rich; the
purple Chilean maqui berry packs a
lot of power for its small size. Use
maqui powder in smoothies, desserts
or even tea to reap the health and
beauty rewards from the berry’s purple
pigment. The superfood also provides
vitamin C, calcium, iron and potassium.
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
4WATERMELON SEEDS
ANext time you’re sinking your
teeth into a big juicy watermelon for
breakfast, don’t spit out the seeds.
These tiny pips pack in a mighty
nutritional punch. Vitamins including
as thiamine, niacin, folate; minerals
including magnesium, potassium,
manganese, iron, zinc, copper and
bone-strengthening phosphorus. It also
contains the amino acid arginine – which
promotes blood circulation to the scalp
and helps your hair grow faster. Pip, pip,
hooray.
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
5RED ALGAE
A superfood that tastes like bacon and
makes your skin glow is a winner in
anyone’s books. This ancient seaweed
is popular with superfoodies right
now for its ability to boost circulation,
regulate blood sugar levels and
lower cholesterol. It’s packed with
antioxidants, calcium, magnesium,
dietary fiber, protein, and other vitamins
and minerals that are easily absorbed
into your body. Try the water-based
wonder in a batch of homemade sushi or
some warming miso soup.
P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E
6INDIAN GOOSEBERRIES
Step aside, açaí. The deep purple fruit
has been hailed king of the superfood
world over the years, but Indian
gooseberries actually pack in twice the
amount of antioxidants. High in vitamin
C, these pale miracle fruits boost
immunity and aid digestion. They also
promote hair growth, improve eyesight,
and increase urination to eliminate
unwanted toxins.
Enjoy the journey.
W W W . H O L M E S P L A C E . C O M
Recommended