Acai Bowl

A convenient, healthy nutritious snack on the go. Eat brighter, live lighter. Eat fruit, keep fit and be a hit. Today’s teenagers have to eat to live, not live to eat!

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Acai berries (pronounced ah-sai-ee) are the fruits of acai palm trees. These small, dark-purple berries pack a nutrient punch with a whole host of antioxidants, amino acids and essential fatty acids. Brazilians call them the “Beauty Berry,” acai berries truly do the body good from the inside out, with health benefits such as increased energy levels, a boosted immune system, improved metabolic function and better hair and skin. Not only is this superfood incredibly good for you, but it’s also delicious (it kind of tastes like dark chocolate!). One of the most popular ways to eat these berries is in an acai bowl, where puréed acai berries are garnished with a variety of toppings, such as sliced bananas, strawberries, oats or nuts. Look for them in the frozen foods section of your grocery store today and make the most healthiest lunchbox snack you have ever tried!

Why is an Acai Bowl healthy?

An Acai Bowl is healthy because according to the Dietary Guidelines and the Australian

Healthy Food Pyramid it states that the average teenager is to have at least 2- 3 servings of fruit a day.  The Acai bowl includes at least the required daily serving of fruit as well as a protein source and half the recommended calcium/dairy intake required daily of that of a teenager. Tips:-Depending on what you put on the top of your Acai, it can include a  good source of protein: eg. Oats, Nuts, Peanut Butter, Pumpkin seeds, seeds etc or a protein powder.

The three major components and health benefits of an Acai Bowl are;

1. Bananas

• high levels of tryptophan to help combat depression
• aids in weight loss
• strengthens the immune system
• high in fibre and potassium
• helps to lower blood pressure

2.  Acai berries

• super high in anti-oxidants
• rich in healthy omega-6 and omega-9 fats
• 1 teaspoon contains 15% DV of vitamin C
• 1 teaspoon contains 4% DV of vitamin A
• good source of B vitamins and minerals

3. Almond Milk

• helps to regulate cholesterol and blood pressure
• energy booster
• loaded with calcium and fibre
  • 1/4 cup contains 8 grams of vegan protein
• high in anti-oxidants

 

 

 

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How to make the best Acai Bowl ever –

 

 

 

 

 

 

Ingredients

Base

2 cups frozen strawberries
2 frozen bananas
4 tablespoons acai powder or acai puree 100g
1 cup unsweetened almond milk (or milk of choice), plus more as needed

Toppings

Option 1  Protein Boost

Banana, oats, chia seeds & peanut butter

Option 2  Berry Blast

Strawberries, blueberries, raspberry’s, blackberry’s & pumpkin seeds

Option 3  Sweet Treat

Kiwi fruit, pineapple, honey, chia seeds and passionfruit

The sky is the limit, whatever you feel like or what ever you have in your fridge or pantry, place on top of the acai mixture to give it an increased health benefit and approach to ‘just eat real food!’

Method

STEP 1  Add the acai in the blender with banana, mix for 30 seconds.

STEP 2  Add almond or coconut milk to break it down. Stop the blender when your acai mixture looks like a yogurt consistency.

STEP 3  Carefully chop your toppings up and place on top of acai mixture.

STEP 4  Enjoy.

Tip: If wanting a refreshing colder summertime snack, use frozen acai berries and frozen bananas. It tastes better and is much healthier than ice-cream.

 

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Some teenagers resort to poor food choices especially when selecting snacks, when on the run. Unil now-

How can a Acai Bowl help?-

Eat simple it simply heals, eat well, feel well, look well!

Acai Bowls only take around 3- 5 minutes to create. They are convenient, nutritious, fresh and healthy and very appealing to a teenager. The acai bowl includes nearly every colour of the rainbow from all the fruits placed on top, so it not only looks good but tastes great too! How can you go wrong especially when you are on the run.

My hypothesis is that teenagers are going to love and enjoy an Acai bowl because it is quick and easy and affordable for every student. At only $3.50 for a small or $5.00 for a large, its a healthy snack eating real food. I love them and I’m sure you will too!

 

 

Pork Chow Mein

Turn un used cupboard  products into a fast efficient school-night stir-fry.

Ingredients

350g fresh chow mein noodles

1/4 cup oyster sauce

1/2 teaspoon ground white pepper

2 tablespoons salt-reduced soy sauce

1 tablespoon peanut oil

2 garlic cloves, crushed

2cm piece fresh ginger, peeled, finely grated

250g packet (slow-cooked and shredded) barbecue pork

1 teaspoon cornflour

1/2 cup Campbell’s Real Stock Salt-Reduced Chicken

225g bag coleslaw mix

1/4 cup roughly chopped fresh coriander leaves, plus extra sprigs to serve

Lime wedges, to serve

Method

1.   Place noodles in a heatproof bowl. Cover with boiling water. Stand for 1 to 2          minutes. Drain.

2. Meanwhile, combine oyster sauce, white pepper and soy sauce in a bowl. Heat oil in a wok over medium-high heat. Add garlic and ginger. Stir-fry for 1 minute or until fragrant. Add sauce mixture and pork. Stir-fry for 2 to 3 minutes or until heated through.

3. Blend cornflour and 1/2 the stock in a bowl until smooth. Add remaining stock. Stir to combine. Add coleslaw mix, noodles and stock mixture to pork in wok. Stir-fry for 3 to 4 minutes or until heated through and coleslaw mix is beginning to wilt. Add coriander. Toss to combine. Sprinkle with extra coriander sprigs and serve with lime wedges

 

Asian Kebabs

Impress your family and friends with these Asian-style beef kebabs served with a tasty noodle salad.

Equipment
18 small bamboo skewers

You will need to pre-soak 18 small bamboo for skewers in cold water for 30 mins for this recipe

Ingredients
1kg Coles Australian 3 Star Beef Mince
1/3 cup (80ml) oyster sauce
2 spring onions, thinly sliced
1/4 cup coriander, chopped
1 Coles Brand Australian Free Range Egg, lightly whisked
1/2 cup (35g) panko breadcrumbs
Canola oil spray
400g pkt wholemeal hokkien noodles
150g Coles Australian Baby Leaf Blend
1/3 cup (80ml) Asian-style dressing
Thinly sliced spring onion, extra, to serve
Sesame seeds, to serve
Sambal oelek, to serve
Lime wedges, to serve

Method

Step 1      Combine mince, oyster sauce, spring onion, coriander, egg and  breadcrumbs  in a bowl. Season. Shape mixture evenly around 18 metal or bamboo skewers, pressing firmly to secure. Spray with oil.
Step 2      Heat a barbecue grill or chargrill on medium. Cook kebabs, in batches, turning, for 7 mins or until cooked through.
Step 3      Meanwhile, place noodles in a heatproof bowl. Cover with boiling water. Stand for 1 min. Separate noodles with a fork. Rinse under cold water. Drain. Transfer to a bowl with salad leaves and dressing. Toss to combine.
Step 4      Arrange noodles on a serving platter. Top with kebabs and sprinkle with extra spring onion and sesame seeds. Serve with sambal oelek and lime wedges.

 

Baked Apples

Do you know that time when you want something yummy but have to keep it healthy well then I’ve got a scrumptious dessert for you? Try the simple and quick Baked Apples today!

INGREDIENTS ~ serves 4

4 apples (such as Golden Delicious or Granny Smith)

1 tablespoon lemon juice

1 orange

1/3 cup sultanas

2 teaspoons vanilla essence

2 tablespoons brown sugar

2 tablespoons slivered almonds, toasted

1 teaspoon mixed spice

 

METHOD

 

1. Preheat oven to 180ºC.
2. Core and cut apple.
3. Replace part of core in the bottom to form a plug.
4. Drizzle lemon juice into apple cavities.
5. Place apples, upright, into a baking dish.
6. Finely grate rind from orange.
7. Combine sultanas, vanilla essence, sugar, almonds and spice.
8. Spoon sultana mixture into centre of each apple.
9. Cover with foil. Bake for 15 minutes. Remove foil. Bake for a further 10 to 15 minutes or until apples are tender. Serve with warm custard.                                                                                                                                                                ENOJY

Goodie Balls

Is it that time of year when you want a rum ball but want a healthy option try Goodie Balls

INGREDIENTS ~ serves 4

1 cup single or mixed raw and unsalted nuts such as almonds

1 cup medjool dates, no pips

½ cup pepitas (pumpkin seeds) and/or sunflower seeds

¼ cup chia seeds

¼ cup dried goji berries

2-3 heaped dessert spoons of Cacao powder

1 Tablespoon raw honey

1 teaspoon vanilla bean paste

Desiccated coconut for rolling

 

METHOD

1. Place nuts, berries and seeds in a food processor and blend until fine.
2. Add dates and mix until well combined.
3. Add Cacao and remaining ingredients.
4. Blend well.
5. Adjust consistency if required – too sticky add coconut or more nuts (process first), if too dry add additional dates.
6. Roll into balls and roll in coconut then refrigerate.

 

Pasta Salad

4 Cups Small Shells Pasta

Small Tin Corn Kernels, drained

½ Cup Frozen Peas

1 Red Capsicum

½ Cup Mayonnaise

Method

1. Boil pasta and allow to cool.
2. Finely chop capsicum
3. Combine all ingredients

 

This salad is good for protein and just a delicious mouth watering salad.

Beetroot & Egg Salad

 Beetroot & Egg Salad           -Serves 8-

Do you want a creamy salad? Well the Beetroot & Eggs Salad is the one for you.

Ingredience

Baby Beets

Boiled Eggs

Aioli

Method

1. Hard boil your egg
2. Drain baby beets
3. Chop egg into chunks and combined gently with beetroot and aioli

 

 

 

 

-Serves 8-

Cabbage Salad

This super food Cabbage Salad is a great lunch to have if your on a diet or just feeling like a nice fresh healthy salad.    -Serves 8-

Ingredience

1/2 Chinese Cabbage

2 Carrots

1 Red Onion

1 cup of Roasted Cashews

1 packet of fried noodles

1 bottle of Trangs Asian Salad Sauce

Method

1. Was and dry cabbage [shredded finely]
2. Pell and grate carrot
3. Finely chop onion
4. Chop cashews
5. Combine all ingredience with a tablespoon or two of dressing and serve immediately

Rice Salad

The rice salad is a mouth watering delicious salad. You cant go wrong so why don’t you make it today!

Ingredience

4 cups of cooked Rice

1/4 cup of French Dressing

Pinch of Turmeric

1/2 cup of frozen Peas

2 Shallots

Method

1. Boil rice with turmeric until cooked then refrigerate overnight
2. Chop Shallots
3. Combined all the ingredience

METHOD

INGREDIENTS

Green Machine

• 1 green apple
• 1 pear
• 1⁄2 inch fresh ginger
• 1 lemon, peeled
• 1 cup kale or spinach

 

 

 

Energiser Bunny

• 2 green apples
• 10 carrots
• 1⁄2 inch ginger

 

 

 

 

Berry Bliss

• Big handful frozen or fresh blueberries
• 1 Banana
• 1 Tbsp coconut oil
• 1 Tbsp chia seeds
• Pinch of cinnamon
• 1 cup almond milk, oat milk, or coconut water

 

 

1. Prepare ingredients such as peeling or cutting into smaller pieces.
2. Combine ingredients in a blender, bullet or power mixer
3. Pour into a glass and drink