Berries

 

We like them in our smoothies, as a fruit salad or with our porridge. Now we also know that they are extremely healthy!

 

Consumption of powerful antioxidant berries will help fight heart disease and cancer and help you maintain a good health!

 

A recent study showed that the Quercetin (antioxidant) found in the blood of those consuming berries daily, doubled after 12 weeks.

 

Berries contain other antioxidants, and also contain vitamin C, fibre and other super healthy compounds. Study has shown that the best sources of Quercetin are blueberries, cranberries, bilberries and black currants.

 

Berries such as strawberries and blueberries have a high ORAC (oxygen radical absorbent capacity) value. Different researches suggest that consuming foods which contains high ORAC value may help slow the ageing of both body and brain.

 

The latest star on the shelves is the Goji berry. The reason being is its high level of antioxidants, as well as relatively high levels of some important vitamins and minerals. Some of the possible goji berries health benefits include a reduction in blood pressure and cholesterol. Goji is said to contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than steak. It is also a common practice in Chinese medicine to prescribe it to treat liver, kidney or eye diseases.

 

The dried fruit is a great addition to your herbal tea or in your water, on your cereals or in your smoothies.

 

 

A healthy Breakfast/ desert

 

Handful of sliced strawberries

 

Handful of sliced blueberries

 

1 sliced banana

 

½ container bio pot yogurt

 

2 tbsp honey

 

¼ cup all bran/ fibre

 

Peeled Pistachios (for decoration)

 

To serve:

 

2 pints/ tall glasses

 

Layer all ingredients. Start with the bran, place fruit on top, then cover with the yogurt and toss in the honey. Decorate with a handful of pistachios, and serve!

 

 

A health smoothie

 ( You may alter the recipe with other healthy ingredients of your choice)

 

This is a very healthy way to start the day. At ‘Cassa Del Fruin’ we don’t leave the house without one.....

 

Half a pineapple, sliced

 

½ container Bio-pot yogurt

 

1 glass water

 

1 glass of baby-spinach leafs

 

1 cup of strawberries

 

½ cup chopped almonds

 

Tsp agave syrup (optional)

 

Tbsp dried acai berry (optional)

 

 

Place all ingredients in the blender, fill up your pint glasses and enjoy!

 

 

 

 

 

All bran and blueberry healthy cake

 

¾ cup yogurt

 

¼ cup squeezed apple juice

 

¼ cup brown Demerara sugar

 

1 egg white

 

1 1/3 cups wholemeal flour

 

1tsp baking powder

 

½tsp cinnamon

 

Pinch of salt

 

1 cup of fresh blueberries

 

1 1/3 cups of oats/ bran flakes

 

Method

Place all wet ingredients in a blender and blend until smooth, excluding the blueberries.

 

Mix all the dry ingredients and gradually add to the blender. Mix again until it all comes together nicely.

 

Place in a bowl and add the blueberries.

 

Place in a well buttered oven tray and bake at 180 degrees, Gas 4 for 40 minutes, or test with a fork to make sure the middle is dry.

 

Bon appetite!