Creamy Blueberry Smoothie

Blueberries are superstars in terms of their unique health benefits.  They are high in antioxidants and low in calories (80 calories in one cup).  They help to maintain blood sugar levels, and have great cancer fighting properties.   Their beautiful purple colour make them a delightful addition to any smoothie.  You can use blueberries fresh or frozen, recent studies showed that blueberries do not lose antioxidant properties when frozen.

I was feeling like something creamy and sweet but still healthy, so I made this smoothie:

Ingredients

1 medium banana

1 cup blueberries

100 ml coconut milk

 50 ml soy milk

100 ml water

Add all the ingredients in the blender and blend for half a minute.

Enjoy!

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Mix and mash veg!

There’s nothing like a hearty serving of mashed potato.  Traditionally mashed potato is made with high fat butter, full cream milk and sometimes even cream or cheese.  No better example for the old saying ‘a moment on the lips, a lifetime on the hips.’

With this recipe you can still enjoy your mash!  Skip the butter, milk and cream and voila a low-fat, low-calorie vegan alternative for mashed potatoes.  It’s easy and simple to make, and is great alone, or as a side dish.  The main ingredients are sweet potatoes and pumpkin.  Sweet potato is high in vitamin A and C, and contains fibre.   Pumpkin has anti-inflammatory properties and contains cancer preventing beta-carotene.

Ingredients

3 medium – large sweet potatoes

1 medium pumpkin

200ml coconut milk

1 onion

2 cloves garlic

rosemary

a pinch of cinnamon

Boil the potatoes and cook the pumpkin until soft.  Leave the skins on the potatoes.  Remove the pumpkin from the skin.  Place in a large mixing dish.  Add 200ml of coconut milk and cinnamon.

In a frying pan, saute the onion, garlic and rosemary.

Add the onion mix to the potato and pumpkin.  Mix thoroughly.

Dish and enjoy!