RECIPES

SMOOTHIES (RAW)

Savory

Beetroot Carpaccio

Beetroot & Egg Salad

BBQ & Lentil Muffins

Blackbean Spaghetti

Buckwheat Sushi

Carrot Pancakes

Cauliflower Pizza

Cauliflower Rice

Celeriac Stack

Coconut & Pumpkin Soup

Creamy Vegan Potato Salad

Doppelgänger Pasta

Eggplant Mini Pizzas

Fennel & Apple Salad (RAW)

Greens Bowl

Green Soup

Grilled Eggplant Salad

Kohlrabi Carpaccio (RAW)

Leafy Green Salad (RAW)

Monday Salad Bowl

Miso Soup and Vegetables

Moroccan Miso Soup

Mushroom & Celeriac Soup

Pad Thai (RAW)

Red Lentil Curry

Rice Paper Rolls (RAW)

Roasted Veggie Salad
Roasted Veggie Special

Satay Cashew Balls (RAW)

Stuffed Aubergine

Stuffed Capsicum

Sushi Burrito

Spaghetti Squash

Spiced Indian Tempeh

Sweet Potato Pizza

Quinoa Sushi w/ Paw Paw

Zuccini Pasta (RAW)

 

Sweet

Apfelstrudel
Avocado Mousse (RAW)

Banana Coconut Pie (RAW)

Baked Oatmeal

Beetroot Cake (RAW)

Black Bean Brownies

Blue & Acai Raw Cake

Carrot Banana Cake

Carrot Cake (RAW)

Chai & Apple Bircher

Chia Pudding (RAW)

Cherry Clafoutis

Chocolate Cream (RAW)

Choc Macaroons (RAW)

Chocolate Tart (RAW)

Cocoberry Popsicles

Coconut Shortbread

Date & Ginger Cake

Granola

Heart Chocolates (RAW)

Lemon Tarts (RAW)

Millet Bake

Muesli Bars (RAW)

Orange & Almond Cake

Peanut Butter Cups (RAW)

Poppy & Prune Cake

Poppy Seed & Apple Cake

Quinoa Cashew Corners

Raspberry & Apple Crumble

Snickers (RAW)

Super Protein Balls (RAW)

 

Basics

Ayurvedic Chai Spice Tea

Almond Milk (RAW)

Alphabet Crackers

Beetroot Chips

Beetroot Hummus

Black Sticky Rice Pudding

Bone Broth w/ Vegetables

Cashew Cheese (RAW)

Corn Tortillas

Chicken Soup/Stock

Flaxseed & Spirulina Crackers

Fruit Bowl (RAW)

Green Juice (RAW)

Homemade Jam (low sugar)

Hummus w/ Dukkah

Juice Shots (RAW)

Natural Sweetener

Nepali Rice Pudding

Nut Butter (RAW)

Olives (Black)

Root Veggie Mash

Salsa (RAW)

Soaking Nuts & Seeds

Smoothie Special

Sweet or Salty Lassi

Tropical Fruit Sorbet (RAW)

Turmeric Latte

 

Holidays

Bee Pollen Cookies (RAW)

Christmas Smoothie (RAW)

Lebkuchen

Watermelon (RAW)

 

 

 

Raw, Vegetarian, Vegan, Gluten Free, Organic, Nutrient Dense

How to make the perfect Smoothie, Heart to Plate

Ideas and recipes from sunny Australia, for nourishing,
wholesome foods, prepared
with holistic ingredients that
love you back.

Healthy digestion and nutrient absorption begins with the amazingly simple act of chewing your food. When this is done properly, your stomach releases digestive enzymes which help to break down food which is then converted into energy.
 
I think the general suggestion for chewing each mouthful is around fourty times. My food is lucky if it makes half of that! Some days I really try and sit down to eat slowly but bad habits and that ‘time thing’ is always in the way. Sad but true!
 
Chewing yourself through a huge bowl of salad alá fourty times (in order to get all your greens per day) then becomes quite a time consuming process, perhaps that explains why Australia has gone smoothie wild.
 
It’s a very 21st century thing - let a high speed blender do the chewing for you! The blades break open the plant’s cell by rupturing the leaf’s cellulose structure and unlocking vital nutrients. The fibre which is essential for digestion stays in the food.
 
It is recommended to drink your smoothies slowly so your stomach isn’t overloaded at once. Also keep in mind that frozen smoothies are a bit of a shock to the system as
refrigeration doesn’t exist in nature. Eating or drinking very cold things deplete your spleen/liver/kidney energy and create dampness in your body which is general a perfect breeding ground for fungi, bacteria and viruses (think of a damp bathroom). Yep, room temperature is best.
 
A smoothie is very nutrient dense condiment and depending on the ingredients can make a complete meal with veggies, fruit, fat, protein and superfoods. You can have a lot of fun experimenting with flavours, colours and textures.
 
Allan and I recently went dairy and gluten free which instantly ruled out granola and jogurt for breakfast. Green or fruit smoothies are a perfect substitute. Feedback from my loving Scotsman was that he (now) actually prefers them. Who knew!?
 
If you have ever found yourself with too much or two little stomach acid - increase the greens in your diet as they can be restored by having enough chlorophyll, celulose and fibre.
 
 
 
 
 
 

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HOW TO MAKE

 

Create your own fabulous smoothies by combining any of the below recipes. All you need is a good blender.

 

ADD FRUIT

(use two small handfuls fresh
or thawed)

Apples, Bananas, Blackberries, Blueberries, Cherries, Figs, Hondeydew Melon, Kiwi fruit, Lemon, Lime, Mango, Nectarines, Peach, Pear, Pineapple, Plums, Raspberries, Rock Melon, Strawberries, Watermelon

 

ADD VEGETABLES

(use one heaped handful)

Basil, Beetroot, Coriander, Cucumber, Kale, Mint, Parsely, Romaine Lettuce, Silverbeet, Spinach, Sprouts Watercress,
Wild Salad Greens

 

ADD A BASE

(use 1 to 1.5 cups)

Amond Milk, Brazil Nut Milk, Coconut Milk, Coconut Water, Chilled Green Tea, Kefir, Pecan Milk, Pure Water

 

ADD A FAT

(use 1 to 2 tbsp)

Almond Butter, Almond Oil, Avocado (use half), Coconut Oil, Evening Primrose Oil, Flaxseed Oil, Olive Oil

 

ADD A SPICE/SUPPLEMENT

(use 1 to 2 tsp)

Cinnamon, Ginger, Oatmeal, Protein Powder, Vanilla, Turmeric

 

ADD A SUPERFOOD

(use 1 to 2 tsp)

Acai Powder, Bee Pollen, Chia Seeds, Chlorella, Goji Berries, Ground Flaxseeds, Hemp seeds, Maca Powder, Probiotic capsules, Raw Cacao Powder, Spirulina

 

 

 

 

 

 

 

 

A Guide to Natural Sweetener

Natural Sweetener

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