fruit

Dragonfruit (Pitaya) Bowl

Dragon fruit is also known as pitaya and belongs to the cactus family.

Dragon fruit is also known as pitaya and belongs to the cactus family.

Native to America’s, Dragon fruit is rich in antioxidants. It is a perfect ingredient for your morning fruit bowl. The pink scaly outer skin encloses a white, yellow or red inner flesh, specked with black seeds, which is sweet in flavour and extremely refreshing. The seeds are rich sources of omega-3 and omega-6 fatty acids, which are essential for the body.

Here are 5 Delicious Ways for You to Try it:

  1. Scoop out the fleshy part.

  2. Slice or chop the flesh for fruit salads

  3. Juice it

  4. Blend it.

  5. Freeze it.

Try this pitaya bowl Recipe! The great thing about this recipe is that it is:

Nutrient-rich
Engages your sense of fun and creativity
Has great visual appeal
Tastes yummy!

Plus you can enjoy it for breakfast, lunch or dinner…

You will need:

1/2 a dragon fruit

Small handful strawberries

1-2 drops DoTerra lemongrass essential oil (optional)

1/2 tbsp ground chia seeds

Just enough liquid to blend it up: almond milk, coconut water

Do this:

Add all ingredients to the blender and purée until smooth. Pour into a bowl and top with your favourite fruit etc.  As you can see, I saved some of pitaya to top with, along with hemp hearts, pumpkin and sunflower seeds, strawberries, dried shredded coconut, black currents and passion fruit.

Choose your Toppings:

When it comes to toppings, a few of my favorites include:

  • 2 tablespoons goji berries

  • 2 tablespoons buckwheat groats or your favorite granola

  • 1 tablespoon almonds, chopped

  • unsweetened finely shredded coconut

  • Nuts and seeds

  • Fresh fruit slices

  • Dried fruit

  • Cacao nibs

  • Coconut yogurt

Variations: You can blend different combinations as a base for your bowl.


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Raspberry Vinaigrette

Add a touch of sumptuous summer pink to your salads…

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Raspberries are a favourite summer fruit and at this time of year, I simply can’t get enough of them; so much so, that I hope to start growing my own next year!

These versatile berries lend themselves to a variety of culinary uses so you can never be at a loss for various ways to enjoy them. Whether they are eaten straight, blended in drinks, incorporated into juices, featured in flans and pies, or jams, jellies, dips and sauces, you will almost certainly recognise their distinctive summer fruit flavour.

Raspberries can range in colour from the best known red and black varieties to purple, yellow, or golden, they are also rich in potassium and antioxidants. Each colour of berry has its own unique composition of vitamins, minerals, and antioxidants.

Ever tried drizzling raspberry dressing over a strawberry and sliced almond salad bowl? Try out this fruity and sweet vinaigrette recipe…

You will need these:

Juice of one lime or 2–4 drops DoTerra Lime essential oil

1 pint fresh raspberries

2 tbsp vegan mustard

A sweetener to taste (optional)

2 tbsp apple vinegar

1⁄4 cup olive oil

Pepper to taste

Salt to taste

In small bowl, mash raspberries. Add remaining vinaigrette ingredients and mix using wire whisk until combined. Chill vinaigrette for at least 30 minutes. Gently toss your salad ingredients with the raspberry vinaigrette.

Variations:

You can use balsamic vinegar instead, or use walnut oil or avocado oil as substitutes.

Note:

Some DoTerra essential oils are approved for food use, they are potent, so if you’re not used to making food with them, start off one drop at a time and taste test for flavour.


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Passion Cup

Passion Cup

Passion Cup

I love this passion fruit cup, it’s delicious and so quick and easy to make. You can have it as a dessert, meal, snack or for breakfast. Plus it’s packed vitamins and antioxidants!

Do this:
Blend a serving of organic rolled oats, with blueberries, one date and a bit of plant-based milk, pour into a glass or dish.

Top with raw coconut yogurt, blueberries, sliced strawberries and passion fruit.
Sprinkle with ground nutmeg and shredded coconut. Done!

Enjoy your passion cup and let me know how you get on🌿


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com





Medical Disclaimer

Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Golden Berry Breakfast Pot

Sistahintheraw's summer golden berry breakfast pot

Sistahintheraw's summer golden berry breakfast pot

 

Morning creativity in the kitchen to create a delicious jar of edible art!

In this gorgeous 19th Century antique French jam jar, I’ve soaked gluten free oats, chia seeds, baobab fruit powder, ground flax meal & dried fruit, overnight in tigernut milk and left to stand in the refrigerator.

Then I’ve layered on some coconut yogurt and fresh fruit, topped off with a sprinkle of cinnamon powder, coconut sprinkles and physalis fruit (also known as golden berries). The yogurt adds some a lovely creaminess to the mouth feel.

Golden berries are high in protein and vitamin A and they’re much lower in sugar. They’re also loaded with antioxidants. Phytochemical screening has revealed an abundance of flavonoids as well. Flavonoids are specific antioxidants that promote cardiovascular health and other benefits.There is also some research suggesting the fatty acids' effectiveness for promoting good health in general. They are popular in Colombia and South Africa.

Options:
You can use any available dried fruit to soak overnight, this gives the pot added sweetness if necessary, or can be omitted altogether. Use whatever fresh fruit you have available. I used sliced physalis and pears. You can also try ground nutmeg instead of cinnamon.


 

Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Sistahintheraw’s Super Otaheite Bites

Otaheite Snack.jpg

Inspired by my recent trips to Jamaica and Zambia, I just fell in love with Otaheite apples. They are also known as Jamaican apples, Coco plum, Rose apple, or for some, Ethiopia apple in some regions of Jamaica.

2 cups sunflower seeds
2 tbsp dried grated coconut
1 tbsp chia seeds
1 tbsp baobab fruit powder
1 tbsp ground flax/linseed
i tbsp goji berries
1 tbsp ground cinnamon
1 tsp vanilla extract
2 tbsp otaheite jam

To make otaheite jam:
Wash, core and cut 2 otaheite apples into chunks, blend with 4 dates until smooth. You may also add spices to this mixture.

To make otaheite snacks:
Pulse the seeds in a food processor until broken down to desired consistency, but not too fine. Add in other ingredients and process until well combined and mixture is coming together like dough. If the mixture is too wet add 1 tbsp coconut flour or other nut or seed flower. If too dry add 1 tbsp more jam, or a little water.

Spoon mixture one spoonful at a time and roll into balls. Place in fridge to set, then place in an airtight container and store in the fridge. Serve as a snack or dessert with fresh sliced star apple fruit or kiwi fruit.
 
Options:
You can use pears or apples if you can't get hold of otaheite apples

See also:
https://www.sistahintheraw.com/raw-soul-food-food/2017/4/23/coco-plum-juice


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now atwww.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.