Acai berries are a purple fruit found mostly in Brazil. They are high in antioxidants, like all berries are.
Acai bowls are very popular, and don't they look pretty but are they are suitable for a regular breakfast, lunch or snack? It depends on what you are looking for nutritionally in your meal. Have you just a finished a heavy training session and need to replenish your carbohydrate stores and refuel for training the next day? Then this would be a good choice along with some extra protein. If on the other hand you are having a sitting down at a desk most of the day with a 30 minute walk, then it may be more sugar than you need.
As an acai bowl is based on fruit often banana pureed as the base it has plenty of vitamins, minerals and some dietary fibre and therefore provides plenty of nourishment. The only drawback can be if it is a large bowl, how many servings of fruit have been pureed, is it more than you would eat if the fruit was whole? Once the fruit is pureed it will be digested quite rapidly and raise blood glucose levels more quickly than eating whole fruit would. It can also be easy to eat more than you normally would.
As we mentioned if this is a recovery meal that might be just what you are looking for. If you are underweight and want to eat some more energy dense meals this can also be a good way to do it. If not, then think about the serving size,stick to one banana as the recipe indicates below and add ingredients that will slow the digestion down. For example, add milk, yoghurt or soy for protein, along with a fibre source such as rolled oats or coconut and some healthy fats such as nuts, seeds or avocado.
If you enjoy an Acai bowl now and again when out, then do so. It can also be a great dessert instead of ice cream in small bowls at home.
2/3 cup milk
1 large handful frozen mixed berries
3 tbsp rolled oats
2 tsp acai powder
4 ice cubes
Pepitas or chia seeds
Place oats,milk, banana, frozen berries, ice cubes and acai powder into a blender andblend until smooth.
Pour into aserving bowl.
Chop freshfruit to garnish and sprinkle with shaved coconut, nuts and a drizzle of honeyif desired.
Here is a healthy recipe for you to enjoy eating more plant foods, particularly beans- (legumes) and greens! We know that eating legumes is good for our gut and heart health so I put together a delicious easy recipe to get you on your way to eating more! This dish is quick and easy. It can be whipped up for breakfast, lunch or dinner and is sure to be a winner with the family.
Hands up if you love crisp golden pastry? These spinach, ricotta and corn parcels are just delicious, perfect for a cold autumn or winter’s night. You could experiment with adding different vegetables, herbs and spices. If you are looking to reduce your meals with meat being the feature this one ticks that box, with the ricotta cheese, eggs, tasty cheese and ham providing the protein. If you wanted to go meat free you could leave out the ham. As the ham is salty and so is cheese I don’t add in extra salt into the mix.
Muffins are tasty and versatile, enjoyed for snacks or meals. How easy it is to make a batch and pop extra in the freezer for another day. These veggie muffins go well with a hearty bowl of soup for lunch or as a great way to include some vegetables at breakfast time or a pre or post workout healthy snack. Throw in what ever vegetables and herbs you like with some of your favourite tasty cheese. Everyone in the family could be baking and eating these!