Naturopath Deanna Copland’s Easy Smoothie can be made in a few minutes and is full of goodness for teen health.
Dee's Easy Smoothie
1 cup Unsweetened Almond Milk
1/4 cup Plain Coconut Yoghurt
1 Tbsp Chia Seeds
2 Tbsp Hemp Seeds
1/4 cup Oats
1 Tbsp Cacao Powder (or Cocoa/Milo)
1 Banana (frozen, in pieces)
2 Medjool Dates
Place all ingredients in a blender and blend until smooth. Pour into a glass and enjoy!
According to Dee,a diverse gut microbiome is key to wellbeing and even, reducing the incidence of anxiety, a common issue during the challenging teenage years. When it comes to gut health, diversity is about the variety of plant foods consumed. Examples include: fresh fruits, vegetables (cooked and raw), beans, lentils and grains such as rice and quinoa. The two key components are fibre and colour. Try replacing one meat-based dish with a plant-based dish per week. How about this plant-based pattie, courtesy of Marilyn Wightman.
Lentil Patties
2½ –3 cups lentils
1 small onion, diced
1 clove garlic, diced
3 tsp fresh herbs (sage, marjoram, thyme), chopped
1 tsp cumin
1 egg
1 cup rolled oats or 3 Weet-Bix, crushed
salt to taste
wheatgerm or breadcrumbs
Method
- Rinse just over 2½ cups of dried lentils and put into boiling water, simmering for 40 minutes until soft to the bite. Drain and use, or store in fridge. (Alternatively, use a can of prepared lentils that have been drained.)
- Combine all ingredients in a bowl and mix well.
- Put patty-size portions onto a floured tray and roll in wheatgerm or breadcrumbs till coated.
- Grill gently on the barbecue or place on a baking tray and cook in oven at 180°C for 10 minutes.
Vegan option: Mix 2 tsp cornflour with 2 Tbsp cold water as a substitute for the egg.