Raspberry Coconut Breakfast Ice Pops

Raspberry Coconut Breakfast Ice Pops

Raspberry Coconut Breakfast Ice Pops

 

I bought an ice pop mould about a year ago on Amazon, but truth be told, I’ve barely used it.

I could blame the fact our freezer’s always too full, but I think the actual reason is our kitchen is so lacking in storage that the ice pop mould has spent most of it’s life at the bottom of a container bin, and as the saying goes, out of sight out of mind.

Now that we’re in the middle of a deliciously hot summer though, and seeing so many delicious ice pops on pinterest,  I had an idea while making my morning smoothie. 

Whenever I get a bit heavy handed with the frozen berries or ice, I end up with quite a thick, frozen smoothie and often think how delicious it would be frozen into an ice pop – so that’s exactly what I did.

 

Raspberry Coconut Breakfast Ice Pops

 

For this recipe I created a really simple raspberry coconut smoothie and poured it over a layer of coconut yoghurt in the ice pop mould. When the ice blocks are half set add granola to the tops (or bottom once they’re in your hands) to create breakfast on a stick!

Of course, get as creative as you like with these breakfast pops. I kept the smoothie really simple so that it could equally be eaten as a snack or dessert. But feel free to add more fruits like mango or banana, maybe sneak in some greens, hemp protein, nut butters, adaptogenic powders, or anything else you’d usually add to your morning smoothie!

 

 

If you do add granola though, it can pick up a freezer taste fairly quickly so be sure to store the ice pops in a sealed container – or eat them asap!

If you make these breakfast ice pops, let me know! Leave a comment below, and be sure to tag your pictures #swoonfood on Instagram or facebook. Enjoy!

 

Raspberry Coconut Breakfast Ice Pops

 

raspberry coconut breakfast ice pops with granola

Makes: 10
Prep time: 30 minutes

You will need an ice pop mould (available on amazon) and wooden ice pop sticks.

Raspberry smoothie:

1 1/4 cup frozen raspberries
1 1/4 cup drinking coconut milk
4 ice cubes
2 Tbsp coconut yoghurt

To assemble:

1 cup coconut yoghurt
1 cup granola of choice (I used a paleo, grain free granola)

Prepare the ice pop mould by placing a spoonful of coconut yoghurt into the bottom of each ice pop well.

Make the raspberry smoothie by blending all the ingredients together in a high speed blender.

Pour the raspberry smoothie into each well, leaving 1/2 cm space at the top (for the granola). If the yoghurt swirls up that’s great as it creates a pretty marbled effect.

Place the ice pop mould into the freezer to set up for 10 minutes or so while you clean up.

After 10 minutes, take the ice pop mould out of the freezer and add granola to the top of each pop, followed by the lid and a stick.

Return to the freezer and allow the pops to freeze solid. To remove the breakfast pops from the mould, warm the underside of the mould under warm water and then gently ease the ice pops out when you feel them start to loosen.

These raspberry coconut breakfast ice pops will keep for 1 month in the freezer.

 

Raspberry Coconut Breakfast Ice Pops

 

 

Peanut Butter Coconut Cream Pie

Peanut Butter Coconut Cream Pie

Peanut Butter Coconut Cream Pie

 

This peanut butter coconut cream pie is for all the peanut butter lovers out there!

The best way to describe it is like a Reece’s Pieces raw cheesecake, but much creamier and a lot healthier!

When my friends at Chantal Organics asked me to create something sweet with their organic smooth peanut butter and organic coconut cream, this is the first thing that popped into my mind.

It turns out peanut butter and coconut are another one of those matches made in foodie heaven. The mellow coconut tones down the richness of the peanut butter, and their creamy textures blend together beautifully. The dark chocolate base provides a delicious flavour contrast, and contains sunflower seeds for an extra protein element.

This raw peanut butter cream pie is dairy, gluten and refined sugar free, completely plant based/vegan and packed full delicious creamy, coconut and peanut butter goodness.

 

Peanut Butter Coconut Cream Pie

 

Because this peanut butter coconut cream pie uses ready made peanut butter, it’s an absolute breeze to make – no soaking nuts required!

To make the base, simply blend the ingredients together and press into a pie tin. The peanut butter coconut cream filling is just as easy, simply blend together, pour on top of the base and place in the fridge to set overnight.

To serve, sprinkle with chopped salted peanuts and desiccated coconut.

I must warn you though, this pie is super rich and creamy!! So it’s best to start with a small slice and go from there. It’s also delicious served frozen as a peanut butter ice cream pie topped with chocolate shavings.

If you try this recipe, let me know!

Leave a comment below and tell me what you think, and be sure to tag your pictures #swoonfood on Instagram. Enjoy!

 

Peanut Butter Coconut Cream Pie

 

Peanut Butter Coconut Cream Pie

Makes: 1 x 8″ round or square tin
Prep time: 30 minutes Set time: 3 hours or overnight

Base
1 cup desiccated coconut
1 cup sunflower seeds
1/2 cup raw cacao powder
1 tsp vanilla essence
1/4 tsp pink Himalayan salt
1 cup dates (approx. 5 medjool or 8-10 regular)
1/4 cup coconut oil

Filling
400ml can coconut cream
1 1/4 cups smooth peanut butter
1/2 cup rice syrup
2 tsp vanilla essence
pinch pink Himalayan salt
1/4 cup coconut oil

Topping
1/2 cup roasted peanuts, roughly chopped
1/4 cup desiccated coconut

Line an 8” round spring form cake tin with baking paper (or a square 8” tin).

To make the base, gently melt the coconut oil by placing in a heat proof bowl set over a pan of
steaming water with the heat turned off.
Place all the base ingredients (except the coconut oil) into a food processor and blend on high until they resemble fine crumbs.
Pour in the coconut oil and pulse to combine.
Tip the base mixture into the prepared tin and press down until even and smooth and place in the fridge to set.

To make the filling, gently melt the coconut using the same method as above.
Place all the filling ingredients into a blender and blend on high until smooth.
Pour the filling on top of the prepared base, smooth with a spatula and place in the fridge to set for a minimum of 3 hours, or ideally overnight.

To serve, remove the pie from the tin and place on a serving plate. Scatter over the chopped peanuts and desiccated coconut, cut into slices and serve.

Store the Peanut Butter Coconut Cream pie in a sealed container in the fridge for up to 5 days. Alternatively it will freeze well for up to 1 month.

 

Peanut Butter Coconut Cream Pie

Raw Cacao Cupcakes with Shroom Brew Frosting

Raw Cacao Cupcakes with Shroom Brew Frosting

Raw Cacao Cupcakes with Shroom Brew Frosting

 

These raw cacao cupcakes with shroom brew frosting were inspired by some beautiful whole food ingredients from my friends at Nourish and Thrive, and by the mystical powers of Shroom Brew, created by my clever friend Misty Day Plant Potions.

What’s Nourish & Thrive?

Nourish and Thrive is an online whole foods store with a focus on quality, sustainability and affordability. They’re smart cookies over there too. They believe “good food services your whole life. When you nourish well, you feel well, and when you feel well, you thrive!”

Not only are their foods good for your body, but they’re good for our planet too. They package in biodegradable and eco-friendly cartons and bags, and while they don’t use any plastic vessels at the moment, if they ever do they’ll be intended to be washed and used again.

I love this because reducing plastics and packaging waste is certainly a major incentive for me when choosing where to buy ingredients.

 

Raw Cacao Cupcakes with Shroom Brew Frosting

 

What Are Misty Day Plant Potions?

In Misty’s words: “pretty hued, herbal elixir powders to nourish the body, fortify the mind and invigorate the spirit.” Her beautiful blends are made from tonic and adaptogenic herbs, flowers and nutrients, to support timeless beauty, effortless detoxification, a happy outlook, meditation, energy and performance.

If you follow Swoon on Instagram you’ll have seen me throwing these gorgeous potions all over my breakfast bowls, but they’re so much more than just a pretty powder!

I chose Misty Day’s shroom brew for these raw chocolate cupcakes because it has a base of raw cacao and peppermint, which means the flavours blend beautifully, and because it’s packed with uplifting, mood boosting, mystical powers.

And lets face it, that’s what we’re really looking for in a chocolate cupcake, right?!

Does Shroom Brew really have magick powers?

Shroom brew is a blend of the very best organic medicinal mushrooms nature has to offer. Chaga, known as the king of mushrooms, is an amazing antioxidant and supports healthy stress levels and immunity. Lions Mane supports healthy cognition and a healthy nervous system. Gotu kola, an Ayurvedic herb, supports the brain, healthy veins and a calm healthy nervous system. Peppermint stimulates the senses while calming the gut and the mind, and last but by no means least, raw criollo cacao contains a heap of minerals such as magnesium, and the feel good plant chemical, anandamide.

 

Raw Cacao Cupcakes with Shroom Brew Frosting

Do these cupcakes have magick powers?

Well, they’re cupcakes and they’re chocolate, so we’re already off to a winning start.

They’re also raw which means all their beautiful nutrients and tonic herbs remain intact. The cupcake base is made with a blend of brazil nuts, sunflower seeds, raw cacao, coconut and dates, so they’re jam packed with protein, fibre, healthy fats and antioxidants.

The shroom brew frosting is actually a sneaky raw chocolate avocado mousse. Avocado is another amazing source of healthy fats (think glowing skin), and when combined with the magickal powers of Shroom Brew, you’ve got a chocolate cupcake that will elevate even the lowest of moods.

So many fantastic reasons to make these raw chocolate cupcakes. But possibly most important of all, they taste freakin AMAZING!

 

Raw Cacao Cupcakes with Shroom Brew Frosting

Makes: 6 standard sized cupcakes
Prep time: 45 minutes Chill time: 2 to 3 hours

Chocolate Cupcake Base
1 cup raw brazil nuts
1/2 cup desiccated coconut
1/2 cup raw cacao powder
1/4 cup sunflower seed flour (or sunflower seeds)
pinch pink Himalayan salt
1/2 cup dates (medjool blend the best)
1/4 cup coconut oil

Chocolate Avocado Shroom Brew Frosting
1 ripe avocado
1/2 cup raw cacao powder
1/2 cup rice syrup (or pure maple syrup)
pinch Himalayan pink salt
1 Tbsp Misty Day Plant Potions Shroom Brew
1/4 cup coconut oil

Decoration (optional)
Superfood powders e.g. matcha, blue pea, Misty Day beauty brew
Edible flowers e.g. dill blossom, rosemary blossom, chive blossom, basil blossom, rose petals, viola, pansy, lavender

Cupcake Base: Gently melt the coconut oil by placing it in a heatproof bowl set over a pan of steaming water with the heat turned off (this ensures it doesn’t heat above 46ºC and remains in it’s raw state). Place the brazil nuts, desiccated coconut, raw cacao, sunflower seed flour, and salt into a food processor and blend until the mixture resembles crumbs. Add the dates (ensuring pits removed) and blend until well combined. Add the melted coconut oil with the motor is running. Press the base mixture evenly into either a 6 hole silicone cupcake mould, or 6 cling-film lined holes of a standard cupcake tin. Place in the fridge to firm up while making the frosting.

Frosting: Gently melt the coconut oil using the method above. Place the avocado, raw cacao, rice syrup, salt and shroom brew into a food processor. Blend until super smooth and creamy. Add the melted coconut oil gradually through the top of the blender with the motor running, and blend until well combined and smooth. Transfer the mixture to a piping bag fitted with a fluted nozzle and place in the fridge for 10 minutes or so to firm up. Note, don’t leave it too long though as you want it to be pipeable consistency.

To Assemble: Remove the cupcake bases from their moulds and dust the tops with a superfood powder of your choice (I used misty day plant potions Beauty Brew which is a matcha based green powder). When the frosting has firmed up enough, pipe pretty swirls on top and decorate with edible flowers.

Store these raw cacao cupcakes in a sealed contained in the fridge for up to 5 days, or in the freezer for one month.

 

If you make these Raw Cacao Cupcakes – I’d love to hear from you!
Leave me a comment below.

 

Raw Cacao Cupcakes with Shroom Brew Frosting

 

Banana Cardamom Coconut Yoghurt Ice Cream

Banana Cardamom Coconut Yoghurt Ice Cream

Banana Cardamom Coconut Yoghurt Ice Cream

 

Banana and Cardamom may seem like a slightly strange combination, but they truly are a match made in foodie heaven!

They’re like those other famous duos, peanut butter and jelly, fries and mayo, marmite and chips, and gherkins and hummus (if you haven’t tried that one yet -do it!!). They’re all slightly quirky, but so amazingly good together they were just meant to be.

So, when I got my hands on a pot of Coyo’s Banana, Chia and Cardamom organic coconut yoghurt (and nearly ate it in one sitting), the idea of turning it into nice cream seemed like the perfect idea!

As you probably know, nice cream is the name used for any dairy free ice cream alternative, and can take many different forms. The most common two either have a coconut or banana base, to which any number of flavours can be added.

As Coyo is already coconut based, my idea was to combine it with frozen bananas to create the ultimate banana coconut nice cream. And to my delight, this idea turned out perfectly!

 

Banana Cardamom Coconut Yoghurt Ice Cream

 

This recipe can be as simple or complex as you like. To keep it super simple all you need to do is blend coyo with frozen bananas, then allow it to set in the freezer for a couple of hours.

To get a bit more fancy you could add extra cardamom, vanilla, chocolate chips, raspberries, or even pure maple syrup for the ultimate indulgence! The flavour possibilities really are endless, as are the ways to serve this nice cream, and I’ll leave that part up to you! I’ve given a few suggestions under the recipe below.

Of course, this nice cream is dairy and gluten free, completely raw and plant based, annnnd best of it it’s very low in sugars because Coyo is only sweetened by bananas! This ice cream is full of fibre from the bananas and probiotics from the coconut yoghurt. It’s sounding rather like the perfect healthy dessert, don’t you think?!

If you make this banana cardamom coconut yoghurt ice cream, I’d love to hear from you!

Leave me a comment below and tell me what your favourite flavour combo is and how you like to serve it. Enjoy!

 

Banana Cardamom Coconut Yoghurt Ice Cream

 

Banana Cardamom Coconut Yoghurt Ice Cream

Makes: 1 litre
Prep time: 10 minutes  Chill time: 2 hours

500g Coyo Banana, Chia & Cardamom Coconut Yoghurt
500g frozen bananas (approximately 4 large bananas)
1 tsp ground cardamom

Prep ahead by peeling your bananas and placing in the freezer for a minimum of 2 hours, or ideally overnight, until frozen.

Place all the ingredients into a high speed blender and blend until just smooth. You want the mix to remain thick and stay as frozen as possible.

Transfer the ice cream to a freezer-proof container and place in the freezer to chill for at least 2 hours, or ideally overnight. When the ice cream is firm and scoopable. it’s ready to serve.

Use a warm ice cream scoop to scoop the ice cream into balls and serve with your favourite accompaniments.

Servings Ideas:
In a cone
In a bowl topped with chocolate or caramel sauce
As an ice cream cookie sandwich
On warm apple pie
On top of fruit crumble
Alongside molten chocolate pudding
In a smoothie
Straight on a spoon

Banana Cardamom Coconut Yoghurt Ice Cream

 

Mango & Passionfruit Coconut Yoghurt Cheesecake

Mango & Passionfruit Coconut Yoghurt Cheesecake

Mango & Passionfruit Coconut Yoghurt Cheesecake

 

The inspiration for this raw mango and passionfruit cheesecake came to me as I was standing in the kitchen with my spoon in a pot of coconut yoghurt. As usual my mind had started to ponder over all the delicious ways I could use it in a recipe, and when the idea of a creamy raw cheesecake started to form, I knew I had to do it!

It’s no secret I love coconut yoghurt. When you find a good one, the texture can be so sublime and creamy, it’s like eating a luscious mousse-like dessert! I also love that coconut is naturally sweet, so even when you choose an unsweetened coconut yogurt, it doesn’t have that sharp yoghurt flavour.

 

Mango & Passionfruit Coconut Yoghurt Cheesecake

 

So with coconut yoghurt as my starting ingredient, my aim for this raw cheesecake was to create something tropical and dreamy, that was packed with nutritional goodness and as little sweetener as possible.

I decided to use Coyo’s mango and passionfruit coconut yoghurt as it has the perfect tropical flavour combination and is sweetened with a minimal amount of fruit juice. If you can’t get hold of mango and passionfruit Coyo, simply substitute with any fruit flavoured coconut yoghurt of your choice.

Once I had the yoghurt base, all I needed to add was activated cashews, a little lemon and lime juice to get that cheesecake flavour, and a hint of ginger – because it just goes so well with mango and passionfruit! To get a smooth creamy set I used a combination of coconut oil and raw cacao butter, and the crumb base of brazil nuts and coconut provides the perfect contrast.

To keep this cheesecake low in sugars I used rice syrup as the sweetener, and I’ve given a range of quantities in the recipe below to allow you to control the sweetness. If you don’t have rice syrup, maple syrup or coconut nectar are also great options. To get the yellow swirl I used a little turmeric to colour half the filling mix which I then swirled through with a spoon.

Perhaps best of all, this raw dessert can be whipped up in minutes, and if you put it in the freezer to set it can be ready to go in just over an hour! Enjoy.

 

What’s your favourite way to use coconut yoghurt in a recipe?

Tell me in the comments below!

 

Mango & Passionfruit Coconut Yoghurt Cheesecake

 

Mango & Passionfruit Coconut Yoghurt Cheesecake

Makes: One 10cm x 25cm loaf tin / approximately 8 slices
Prep time: 1/2 hour Soaking time: 4 hours Chill time: 1 hour

Base

1/2 cup desiccated coconut
1/2 cup raw brazil nuts
1 tsp ground ginger
pinch pink Himalayan salt
2 Tbsp rice syrup (or 5 medjool dates)
2 Tbsp coconut oil, gently melted

Mango Passionfruit Filling

1 cup cashews, soaked
350g Coyo Mango & Passionfruit Coconut Yoghurt
2 Tbsp lemon juice
2 Tbsp lime juice
2 cm fresh ginger, finely grated
1/4 to 1/2 cup rice syrup (or pure maple syrup/raw honey)
pinch Himalayan pink salt
1/4 cup coconut oil, gently melted
1 Tbsp cacao butter, gently melted
1/2 tsp turmeric powder

Soak the cashew nuts by placing in a bowl and covering with filtered water. Leave to stand for 2 to 4 hours. Drain off the water and rinse well.

Line a 10cm x 25cm loaf tin (or tin of your choice) with a double layer of cling film or a layer of baking paper and set aside.

To make the base, gently melt the coconut oil by placing it in a heatproof bowl set over a pan of steaming water with the heat turned off. This method allows the coconut oil to melt without raising the temperature above 46ºC and keeps it in it’s raw state.

Place the desiccated coconut, brazil nuts, ginger and salt into a food processor and blend until the mixture looks like chunky crumbs. Add the rice syrup (or medjool dates – ensuring you have removed the pitts!) and blend until well combined. Add the melted coconut oil and pulse to combine. Press the base mixture evenly into the prepared tin, then place in the fridge to set.

To make the filling, gently melt the coconut oil and cacao butter by placing in a heatproof bowl set over a pan of steaming water with the heat turned off. Place the soaked and drained cashews into a high speed blender (e.g. Vitamix/Blendtec) along with the yoghurt, lemon and lime juice, ginger, sweetener and sea salt, and blend until smooth.

Add the melted coconut oil and cacao butter gradually through the top of the blender while the motor is running. These should blend in completely and you will end up with a smooth cream filling. Pour 3/4 of the filling onto the prepared base. To the remaining 1/4, add the turmeric and blend briefly to combine. Pour the turmeric filling in a swirly fashion into the tin and use a spoon to swirl it through further. Place in the freezer to set for a minimum of 1 hour.

If your cheesecake has been in the freezer for more than a couple of hours or overnight, transfer it to the fridge an hour before you want to serve it. Lift the cheesecake out of the tin using the cling film or paper, place on a chopping board and cut into desired number of slices. Place on serving plates and decorate with edible flowers of your choice.

This raw mango passionfruit cheesecake will keep in the freezer for up to 1 month, and once defrosted it will keep covered in the fridge for up to 5 days.

 

Mango & Passionfruit Coconut Yoghurt Cheesecake

 

Note on activating nuts: activating is the process of soaking nuts (or seeds) in water to remove the natural inhibitor enzymes on their skins to make them more digestible. The cashews in this cheesecake filling are therefore activated. If you also wanted to activate the nuts in the base for this recipe they would need to be soaked and then dried. Ideally this would be in a dehydrator at 46ºC for 1 1/2 – 2 days, or in an oven on the lowest fan bake setting with the door ajar for about a day. The aim is to keep the nuts below 46ºC so the nutrients remain unaffected by heat and the food still deemed raw. However high fat nuts like brazil and macadamia nuts don’t show any significant nutritional benefits from this intensive process, so there are no real advantages in activating these.

Note on melting raw ingredients: to ensure ingredients remain in their raw form and their nutrients fully intact, they must not be heated above 46ºC. When melting raw coconut oil or raw cacao butter, do so by placing the bowl of ingredients over a pot of steaming water with the heat turned off. This should ensure the ingredients do not heat above 46ºC.

Note on choosing coconut oil: it is important which type of coconut oil you choose. A lot of the cheaper coconut oils are heat or chemical processed which destroys the inherent nutrients that have made coconut oil so popular recently. Look for ‘cold pressed, extra virgin, organic’ or ‘unrefined raw’ coconut oil. Even though it may cost a little more, it is WAY better for you. Coconut oil contains high quantities of lauric acid which has anti-bacterial, anti-fungal, anti-viral and anti-inflammatory properties. It boosts your immune system and metabolism, lowers blood pressure and helps with the absorption of minerals. Even though coconut oil is a saturated fat, it is considered a ‘heathier’ fat because lauric acid is a medium chain fatty acid. This means it is easily digestible and processed by your body in the same way as carbohydrates as a direct source of energy.

Note on rice syrup: rice syrup is made from fermented brown rice and is completely fructose free. Fructose is the undesirable sugar that our bodies don’t have an off-switch for, meaning we don’t register when we’ve had enough. Our bodies don’t produce fructose and can’t metabolise it into energy (like they do glucose) so it’s sent to the liver which is the only organ that can metabolise it. If the liver is overloaded with fructose it’s then turned into fat and stored. Rice syrup is made up of glucose and maltose which our bodies can easily metabolise directly into useable energy. Rice syrup is quite a mild flavoured sweetener which works well with most flavours.

Note on choosing maple syrup: make sure you get the real deal. There are quite a few maple syrups out there that are just maple flavoured sugar syrup, full of additives and often high fructose corn syrup. Pure maple syrup lists only “pure maple syrup” under ingredients and is harvested from maple trees by extracting the sap, evaporating off excess water and filtering to remove impurities. Pure maple syrup is an unrefined sugar and has a lower glycemic index than refined sugar. It contains natural phenols which acts antioxidants as well as small amounts of the minerals calcium, potassium, iron, manganese and zinc, unlike refined sugar which is literally empty calories. Pure maple syrup is still a form of sugar however, so while it is better choice than refined sugar it is still best used in moderation. Feel free to use less in this recipe if it suits your tastes and if you do decrease the amount of maple syrup, replace the quantity you leave out with an equal amount of coconut milk.

Note on raw honey: raw or unprocessed honey is a wholefood sweetener that has a higher fructose content than pure maple syrup but it also contains more antioxidants and has antibacterial and antifungal properties too. Raw or unprocessed honey can usually be found at farmers markets and specialty food stores. Most of New Zealand’s Manuka honey is also minimally processed and contains much of it’s inherent nutrients and protective properties. Beware of liquid honey’s, especially the types in squeezy bottles as these have been refined and often don’t contain any beneficial properties.

 

Mango & Passionfruit Coconut Yoghurt Cheesecake

 
Mango and passionfruit coconut yoghurt cheesecake

How To Make A Low Sugar Super Antioxidant Açai Bowl

How To Make A Low Sugar Super Antioxidant Açai Bowl

How to make a low sugar super antioxidant açai bowl

 

Even though açai (pronounced ah-sigh-ee) bowls have been around for ages, I only recently got into them while holidaying in Noosa. Noosa’s main beach strip is full of amazing healthy food cafes, so after walking along the coastal track each morning we’d treat ourselves to breakfast. Almost every single eatery has an açai bowl on the menu and it was hard not to admire these pretty bowls being carried out to customers.

If you’re also new to the acai party too, an açai bowl is essentially a frozen smoothie bowl made with raw açai berry pulp.

 

Açai berries are naturally sugar free, both most açai bowls aren’t

Açaí is an ancient berry that grows along the banks of the Amazon river on açai palms. Açai berries naturally contain very little sugars (if any), and because of this the raw açai pulp is traditionally blended with guarana syrup, which is a sugar syrup with guarana extract, to give an açai bowl it’s creamy texture and distinctive flavour.

What I didn’t know was most of the açai bowls found in cafes or juice bars are also blended with sweeteners, such as apple juice and banana, in order to create a more appetising blend. So there I was, on holiday in Noosa thinking I was having a super healthy smoothie bowl for breakfast, only to realise it was loaded with fructose! No wonder they tasted so damn good.

 

Low Sugar Super Antioxidant Açai Bowl

 

The health benefits of açai

The reason açai bowls have become so popular is because açai berries are widely believed to contain more antioxidants than any other fruit in the world. Regular servings of antioxidant rich fruits is thought to slow down the ageing process, lower cholesterol levels, improve circulation and help prevent disease.

However, there seem to be a lot of differing opinions about which fruit does in fact have the highest level of antioxidants. Many claim wild blueberries in fact have the highest, pomegranate and goji are also in the running, and recently I read an article saying it was in fact New Zealand grown blackcurrants that have the highest level of antioxidants!

So how do we know who to believe and which fruit is the best?!

 

Which fruit truly has the highest level of antioxidants?

In lieu of an extensive worldwide, super fruit antioxidant study, I think it’s fair to conclude that ALL these fruit contain amazingly beneficial levels of antioxidants. Perhaps what it should come down to, is which of these fruits are most readily available to you.

It seems almost every country has a fruit that can compete in the super antioxidant category, but it’s equally important to consider the fruit’s sustainability, and try to eat as locally as possible to reduce your carbon footprint.

 

How to create an açai bowl without loading it with fructose

So with that in mind, I set about creating my own super antioxidant, low sugar, açai bowl blend. I decided to use a combination of açai, blueberries, raspberries and blackcurrants, because they’re all readily available here in New Zealand, they’re very high in antioxidants and very low in fructose.

Instead of any syrup or sweeteners I added a little lemon juice and passionfruit pulp, as these combine so well with the berries and add an extra flavour dimension. Of course, feel free to mix up the berry combination to whatever you have to hand or can easily source, and use the quantities in the recipe below as a guide.

 

Could açai bowl toppings be the best part?!

Another bonus of keeping the sugar content low in your açai blend is that you can then go to town on the toppings! Firstly you’ve gotta have some kind of crunch, like a granola or even just toasted nuts. Some of my favourites are this Blackcurrant & Coconut Buckwheat Granola or this no bake hemp seed crumble! After that a dollop of coconut yoghurt, a sprinle of fresh berries and maybe some edible flowers if you’re feeling fancy. The possibilities are endless, so I’d love to hear your suggestions!

And of course,  if you make this low sugar, super antioxidant açai bowl, come back and tell me what you think! Leave a comment below, and be sure to tag your pictures #swoonfood on Instagram or FacebookEnjoy!

 

Low Sugar Super Antioxidant Açai Bowl

Serves: 1
Prep time: 5 minutes

1/4 cup frozen raspberries
1/4 cup frozen blueberries
1/4 cup frozen blackcurrants
1 packet unsweetened frozen açai
1/4 cup fresh or frozen passionfruit
squeeze of fresh lemon juice
2 Tbsp water to blend

Topping ideas
Blackcurrant and Coconut Buckwheat Granola (Raw Activated)
hemp seed crumble
Dried coconut
Flaxseeds
Hemp Seeds
Toasted Nuts
Sunflower/Pumpkin seeds
Chia/Basil seeds
Freeze dried raspberries/strawberries/blueberries
Edible flowers

Place all the smoothie ingredients into a high speed blender and blend until smooth.
Take care not to over blend as you want the smoothie to remain relatively frozen so that it’s thick and spoonable.
Pour the smoothie into a bowl and sprinkle with your favourite toppings.
Eat immediately with a spoon.

 

Tip: to ensure you have a lovely thick smoothie bowl try freezing all the ingredients. E.g. freeze lemon juice and passionfruit pulp into ice cube trays and buy ready frozen açai and berries.

 

Low Sugar Açai Bowl with Yoghurt Swirl

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