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Our Favourite Recipes For Summer Wellness

2/17/2017
by: Jen & Hannah from Health Synergy

Seasonal Eating

As most fruits and vegetables are available all year round in the Western world, we often don’t think about whether or not they are in season or from where they have travelled.

Choosing as much as possible local, seasonal and organic produce means that we are greatly increasing the nutrients we are consuming. Nutrients, and particularly enzymes, deplete quickly after harvesting and therefore can be considerably reduced by the time they reach supermarket shelves.

More broadly, reducing importation of fresh fruit and vegetables reduces environmental imprint while supporting local farmers and the economy. Remember that when produce is in season it is also in plentiful supply and therefore cheaper!

Here are some of our favourite summer recipes using fresh, seasonal produce

Tropical Nice Cream

Nice cream is one of our go-to breakfasts in the summer. It is so quick and easy to make, and so refreshing. This tropical nice cream is made using mango, papaya, banana and lime, all of which are in season.For us, the arrival of mangoes to the fruit market shelves symbolises the beginning of summer. They are sweet, juicy and packed with nutrients.

RECIPE
  • 2 large frozen mangoes
  • 2 frozen bananas
  • 3/4 cup fresh papaya flesh
  • 1 tbsp lime juice
Combine ingredients in a high-power blender, and blend until smooth and creamy. Spoon into bowls. Top with additional fresh mango and papaya (optional).
Mangoes contain a myriad of vitamins and minerals (with particularly high levels of vitamins A and C), antioxidants and anti-inflammatory compounds, enzymes, fibre, with potential health benefits ranging for lowering blood pressure to assisting with blood sugar regulation and protecting against chronic diseases.

Two-Ingredient Pineapple Nice Cream

Another light and refreshing breakfast or summer day snack! Pineapples are grown in tropical climates, and the peak season in Australia is from November to February.

RECIPE

  • 2 frozen bananas
  • 2 cups frozen pineapple (approx. 1 small pineapple)

Combine ingredients in a high-power blender, blend until smooth and creamy. Spoon into glasses/bowls (or pineapple bowls). Top with mint (optional), serve and enjoy. Serves 2.

Pineapples are best known for their digestive benefits, due to their bromelain content. Bromelain compounds not only assist in protein digestion, but also provide anti-oxidants and anti-inflammatory benefits, in particular an exceptionally high amount of vitamin C. Remember that most of these beneficial enzymes (bromelains) are found in the core of the fruit, so do not discard this part (as is the case with the sugary canned variety).

Ponzu Zoodles and Avocado Salad

RECIPE

  • 1 zucchini, spiralised
  • 1 cup rocket leaves
  • 3 radishes
  • 1 avocado, cut into large cubes
  • 1/2 cup fresh mint leaves
  • 1/2 cup fresh coriander

Ponzu dressing:

  • 1 tbsp lime juice
  • 1 tbsp tamari
  • 1/2 tbsp toasted sesame oil
  • 1 tsp mirin
  • 1 small red chili, chopped

Combine all dressing ingredients in a small bowl, mix well. Use half of the dressing mixture and thoroughly coat spiralised zucchini. Arrange other salad ingredients in a large bowl, place zoodles in the centre and drizzle the salad with remaining dressing. Serves 2.

A flavoursome Asian inspired salad, perfect on a hot summer day. This is an excellent accompaniment to serve with frilled salmon or your choice of protein. It is beneficial to have a good proportion of raw foods in our diets, which is so much easier to achieve in the summer months. Peak season for zucchinis is summer and autumn, radishes are also currently in plentiful supply, while avocados, rocket, mint and coriander are available all year round... In fact, the mint and chili are picked straight from our little herb garden!

Mango 'Weis Bar' Cheesecake

Sometimes fresh and fruity (aka mango!) is all you feel like on a hot day. Despite its cheesecake-like consistency and flavour, it is light and healthy, made without any gluten, dairy or refined sugar.

If coconut yoghurt (CoYo) is not available to you, you can use coconut milk or coconut cream in it's place. However, you may need to add an extra teaspoon of coconut nectar as the CoYo does provide a touch of sweetness.

Base

  • 1/2 cup macadamias
  • 1/4 cup buckinis
  • 1/4 cup desiccated coconut
  • 1/2 medjool dates
  • 1 tsp coconut oil

Filling

  • 1 1/2 cups cashews (soaked for 3-6 hours)
  • 3/4 cup vanilla coconut yoghurt (CoYo)
  • 1 tsp lucuma powder, optional
  • 1/4 tsp vanilla bean powder
  • 1 tbsp coconut oil, melted
  • 1 1/2 tbsp lime zest
  • 1/4 cup lime juice
  • 1 tsp coconut nectar

Mango Topping

  • 1/2 tsbp agar agar
  • 250ml filtered water
  • 1 ripe mango
  • 1 tbsp lime juice
  • lime juice/zest




Combine all base ingredients in a high-power blender until smooth. Press into the base of a greased and lined springform cake tin (approx. 12cm diameter) and set aside while you make the filling.

Drain and rinse soaked cashews and place in a blender with all remaining filling ingredients. Blend until smooth and creamy (this takes a few minutes). Spoon on top of the base and place in the freezer for 2-3 hours or until set.

For the mango topping, place agar agar and filtered water in a saucepan and bring to a boil. Meanwhile blend mango, lime juice/zest until smooth. Transfer mango mixture to a mixing bowl and add 1/4 cup of the agar liquid, stir well and spoon on top of cheesecake.

Return to freezer and allow to set for approx. 1 hour. Allow to thaw, serve and enjoy! Serves 8-10.

ABOUT US

Healthy Synergy is a mother-daughter team that evolved from a mutual passion for health. Jen (mum) has been studying and/or practicing as a nutritionist/naturopath for over 20 years with qualifications in nutrition, psychotherapy and coaching psychology.

Hannah (daughter) recently graduated from the University of Sydney with a degree in media and communications. She is particularly interested in social media/marketing which inspired her to start the @healthsynergy Instagram page and blog. This provided a creative outlet for her to pursue her interests in photography, styling and of course, health.

Together, they have created over 150 recipes to cater to many different dietary requirements, from gluten free, refined sugar free and dairy free to nut free, vegetarian and vegan. These recipes are showcased on their blog and on Health Synergy recipe app (available for iOS devices). Each recipe on the app also includes nutritional information on one key ingredient.

Their food philosophy is that ingredients should be as close to their original source as possible, meaning the food has undergone little to no processing. The duo do not believe in diets or deprivation but rather, their fundamental nutritional focus is on balance, variety, and on understanding that no two people have the same dietary needs.

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