Rice is mankind’s most important grain. It was the domestication of rice many thousands of years ago that turned hunter gatherers into farmers, which then led to houses, communities and the civilisation we now know. Humans eat more rice than any other grain in the world. From pilaf to paella, from sushi to jambalaya, rice has proven itself to be a versatile and essential source of nourishment around the globe. We as a family rely on rice for many of our meals so this month we have been researching the origins, health benefits and environmental impact of this popular grain.



Rice originated from Southern China and was first domesticated over 9,000 years ago. It was the Arabs that introduced rice to Europe and the Spanish and Portuguese that took the grains to the Americas. A sister species of rice with a red bran was grown in West Africa at least 1,500 years ago and it was the rice growing expertise of African slaves that helped to boost the production of rice in the United States. There are now over 100,000 distinct varieties of rice worldwide but they all fall into two main categories which are the Indica rices and the Japonica rices. The Indica rices are grown in the sub tropics and they have long and firm grains. The Japonica rices are shorter and stickier like sushi and risotto rices and they are grown both in the tropics and temperate climates. The factor that distinguishes the main rices is the amount of a starch called amylose that they contain. The amylose content is important because it will determine the firmness or stickiness of the cooked rice. Rice with high amylose content (25-30%) tends to cook firm and dry, whereas rice with intermediate amylose content (20-25%) tends to be softer and stickier and rice with low amylose content (<20%) is generally quite soft and sticky.



All rice is primarily a carbohydrate in the form of starches. Brown rice is a wholegrain, it is the unrefined seed that contains all the nutrients needed to grow into a plant. It has fibre, fats, vitamins, minerals and proteins. The starch in the grain is protected by the outer bran layer so it is slowly absorbed by the body and doesn’t have a large impact on blood sugar levels. Like most whole grains, brown rice is good for the heart and lowers cardio-vascular risks. It has a lot of fibre which helps to feed and promote the growth of good bacteria in the lower intestines. But like all whole grains it also contains the enzyme phytic acid, which inhibits the absorption of certain minerals (for more information about this check our post on oats). White rice is far more common than brown rice. It is quicker to cook, easier to chew and lasts longer on the shelf.  It is made by refining and ‘polishing’ the wholegrain to remove the bran, most of the germ and the outer layer. This removes pretty much all of the nutritional value leaving almost nothing but starch. White rice is easily absorbed by the body and turned into glucose, this puts it high on the glycemic index and should be avoided by diabetics. Black and purple rice are a wholegrain but have higher amounts of antioxidants, protein and twice the amount of fibre than brown rice. Red rice is rich in antioxidant pigment called anthocyanin and has pretty much the same nutritional benefits as brown rice.  So which type of rice? Always choose organic and preferably wholegrain but for certain dishes or when time is tight, choose a good quality white rice.
Rice contains more dangerous heavy metals such as mercury and arsenic than any other grain. All plants absorb some amount of these dangerous heavy metals but rice is one of the few plants that actually stores it in the seed rather than the leaves. Furthermore because rice is grown in standing water it has a tendency to absorb more of these elements, particularly if they are heavily covered with pesticides (another reason to always choose organic rice).  It’s worth mentioning that these metals are present in all the foods and water we consume and actually the vast majority is found in vegetables, so don’t stop eating rice because of a fear of arsenic poisoning. A good way to remove these unwanted elements is to rinse and soak the rice before cooking. This has the added benefit of removing extra starch, phytic acid and also reducing the cooking time.


Global Impacts

Although rice is the main grain grown for human consumption, only 7% of what is grown makes it on to the global market. In Asia 90% of the rice is grown and consumed on small family farms and a high proportion of the rice never leaves that farm or it is sold in nearby towns and villages. It’s only when there is surplus that rice is then exported. This means that the local people are mostly immune to international prices and the global price of rice is very much dependant on the weather and the yield of particular regions. West African countries have recently shifted away from their traditional staples of millet and cassava to eating rice and these countries now account for 30% of global rice imports.
Rice production takes up approximately 11% of the arable land worldwide and a whopping 50% of all diverted water in Asia is used just to grow rice. In the 60’s the Phillipines began breeding varieties of rice that gave massive yields but were heavily reliant on pesticides and fertilizers. These varieties quickly spread and now most common varieties of rice grown in Asia are reliant on pesticides and fertilizers. All these pesticides are fed directly into the water system. Rice requires 3 times more water to grow than other grains. So as water scarcity becomes more of a global issue we can expect to see a drop in rice production in the future.
Rice paddies are one of the largest human sources of the powerful greenhouse gas methane. It is estimated that rice production accounts for 10% of methane pollution globally and recent research has shown that as carbon dioxide levels increase so does the amount of methane that rice produces. However there are ways that these levels can be dramatically reduced through good growing practices such as alternate wetting and drying.


Cooking tips

It seems there are almost as many different ways to cook rice, as there are types of rice. Each culture seems to have its own way to cook the perfect rice. Here are a few universal truths we have learned over the years of cooking all types of rice in all manner of ways.

  • Cheap, low quality rice will never cook well no matter what your technique.
  • Avoid techniques that require you to discard the cooking water, as you will also be discarding nutrients and flavour.
  • Do not stir long grain rice at all. Once the lid is on, leave it.
  • Since researching for this post we have begun to soak our rice in advance. As well as the health reasons, it halves the cooking time and produces lighter fluffier grains. Note that you will need approximately half the amount of water you would normally use without soaking.
  • Be careful when reheating rice. Raw rice naturally contains the spores of Bacillus Cereus, a bacterium that causes serious (it’s in the name) food poisoning. The spores can survive the cooking process and if the cooked rice is left out at room temperature the bacteria will grow. For this reason it is best to cool cooked rice down as quick as possible if you aren’t going to eat it and store it in the fridge. When you reheat it, make sure that the rice reaches boiling temperatures to be certain to kill off the bacteria.
  • A little pinch of salt goes a long way to increase the flavour of your rice.

Vegan Jambalaya

The first thing to mention is this is as much a guide as a recipe. You can replace the vegetables with whatever you have around, and if you don’t have red rice just use brown rice. The nuts are important as they provide a good source of protein and fats.


1 cup (170g)  long grain brown rice
1 cup (170g)  Long grain red rice
1 x medium white onion
1 x carrot
1 x red pepper
2 x cloves of garlic
2 x diced fresh tomatoes
50g xfresh peas
50g sweetcorn
150g brasil nuts
3 cups (700ml) of quality vegetable stock
1 tsp salt
1 tsp ground cumin
1 tsp smoked paprika
Fresh coriander to garnish


If you have time, soak the rice for at least an hour in plenty of filtered water. Finely dice the onion, carrot and pepper and sauté in olive oil for 15 minutes until soft. Meanwhile peel and finely chop the garlic then add to the pan along with the salt, cumin and paprika. Drain and rinse the rice and add it to the pan. Cover with the vegetable stock, place a lid on it and simmer slowly for 35 minutes. Meanwhile roughly chop the brazil nuts and lightly toast them either in a pan or in the oven. Once the rice is cooked add the peas, sweetcorn and diced fresh tomatoes and gently stir. Garnish with fresh coriander and the brazil nuts and serve immediately. We like to add a healthy splash of hot sauce for us but not for the kids. Enjoy

If you’ve enjoyed this post or you have any questions please leave us a comment here.

Some useful links we found in our research:










A family staple

Mu grew up with a large walnut tree in her garden and she has many memories of eating raw walnuts as snacks or sprinkled on top of salads from a very young age. ‘‘Eat seven walnuts a day to keep the doctor away’ is a French saying she would often hear. Each year Mu’s family brings us a large bag of walnuts from that same family tree. So this year when we received our bag from France it seemed logical for us to spend the month researching this tasty nut.


The original nut

Walnuts have been around for thousands of years and are one of the very first tree foods known to man. They are believed to have originated in Persia from where they have spread all over the world to become one of the most common nuts globally. In France and many other European countries the generic term for nuts is also the word for walnuts (in French une noix). The unique sweet nutty flavor of walnuts is immensely versatile, it’s used all over the world in so many different ways from rich chocolate brownies to pumpkin ravioli to the traditional Mexican dish ‘chiles en nogada’. Walnuts grow well in temperate climates, the largest producer these days is China followed by the US. In Europe the main producers are Ukraine, Romania, France and Italy. English walnut production has been in steady decline since the 18th Century and is now only present in a few counties like Devon, Somerset and Yorkshire. An interesting fact we found was that walnut trees produce a growth inhibitor that has a detrimental effect on other species of plant growing nearby particularly fruit trees. For this reason it is best to plant walnut trees in relative isolation.


Walnut Nutrition

Being a vegetarian family, nuts are a very important part of our diet; they make a highly nutritious snack and add a unique flavor to many dishes. Like all nuts, walnuts are loaded with protein, fibre, vitamins, and minerals. Research has shown that walnuts contain twice as many antioxidants, in fact in a study of over 1,000 commonly eaten food items, walnuts measured the second highest for their antioxidant levels. It is thought that 90% of the antioxidants are found in the outer skin of the walnut; it’s very fiddly to remove the skin anyway so unless you really need them to be sweet and white for a particular dish, leave the skin on.
Unlike most nuts that are full of monounsaturated fats, walnuts are very rich in polyunsaturated fats, the majority of which is an Omega 6 fatty acid called linoleic acid. They also contain a relatively high amount of the healthy Omega 3 Essential Fatty Acid – Alpha Linoliec Acid (ALA) which is very good for heart health and reducing inflammation. Findings from an ongoing study presented in April at the Experimental Biology 2016 meeting in San Diego, CA, indicates that the daily consumption of walnuts has a positive effect on cholesterol levels, without increasing body weight. So there really is something in the old saying “Eat seven walnuts a day…”
Like with all nuts and seeds, raw walnuts contain enzyme inhibitors that make it difficult to digest. If you want to get the most out of your nuts it is best to soak them over night to release the nutrients and also to reduce the phytic acid. You can also remove the enzyme inhibitor by lightly roasting them but this also destroys many of the nutrients. Just like with almonds we recommend you find organic and raw walnuts that have not been pasteurised by irradiation. Because of the abundance of rich oils in walnuts they can turn rancid relatively quickly so they should be stored in airtight containers in a cold dark place. Unshelled walnuts should be shelled only as and when you are going to use them, once shelled they can be stored in the fridge or freezer for up to 1 year.


Walnut Oil

Walnut oil is primarily polyunsaturated fats and is loaded with Omega 3 fatty acids and antioxidants. It is usually expensive and something of a luxury item but while we were in France this summer we picked up a 1 litre bottle of walnut oil from a local farmer at a flee market for 12€. Like all nut oils it doesn’t keep very long (typically 6-12 months) so we have been pouring it onto salads and adding it to all sorts of dishes, it has a glorious flavour that can really boost the most mundane of dishes. There are two different ways of making walnut oil, the more traditional is to toast the nuts first which gives the oil a rich, deep nutty flavour but this also destroys the antioxidants. The other is cold pressed virgin oil which has a lighter, more floral taste and also maintains all the nutrients found in raw walnuts. Typically 35g of cold pressed virgin walnut oil provides the same nutritional benefits as 50g of fresh walnuts. Walnut oil is not really suitable for cooking at high temperatures as it quickly looses it’s flavour, can become quite bitter and looses most of it’s nutritional value. We found it really shines on salads and drizzled on dishes right at the end of cooking.
Below is our recipe for a walnut, cauliflower and watercress soup perfect for this time of year. If you have any thoughts, questions or you have simply enjoyed this post please leave us a comment in the box below.

Walnut, Cauliflower and Watercress Soup

1 Medium white onion
1 Cauliflower
1 Bunch of watercress
40g Walnut pieces
Splash of white wine
Good quality light vegetable stock
Walnut Oil
Salt and Pepper

Dice the onion and fry over a medium heat until they are soft and taken a little colour. Add the cauliflower, walnut pieces, white wine and then cover with teh stock. Bring to the boil then simmer for approximately 20 minutes until the cauliflower is tender. Meanwhile puree the watercress, (you will may need to add a splash of water or stock to blend the watercress). Once the cauliflower is cooked season the soup well and blend it.
Serve the soup in a bowl with a good drop of the watercress puree and a healthy drizzle of walnut oil. If you like blue sheeses a sprinkle of stilton would work very well with this soup as well.

Useful links:



As a vegetarian family we eat a lot of pulses, our store cupboard always has a large selection of dried beans, peas and lentils. We love to eat warming stews, chillies, dhal and slow cooked baked beans particularly during the colder winter months. Which is why this month we have decided to research more and find out if all these beans are really good for us and what we can do to improve the way we buy and eat them.

Pulses are part of the legume family, which is the second most important family of flowering plants after the grasses. It is most likely that humans have eaten pulses, like beans and peas, in their green state since the dawn of mankind when we were still hunter-gatherers. However it wasn’t until we learned how to cook that we were able to unleash the power of pulses in their dried state. Dried pulses maintain their nutrients and can be stored for a very long time and are also easily transported. Empires have been built on the strength of their beans. In Ancient Rome, for example, four of the most famous families were named after legumes: Fabius from the fava bean, Lentulus from the lentil, Piso from the pea and Cicero from the chickpea.
The ‘common’ types of bean (such as black, pinto, navy and kidney) all originated in Central and South America and were introduced to Europe by the Spanish explorers in the 15th Century and subsequently spread to Africa and Asia through trade routes, just like chocolate and chillies. Pulses have spread to every corner of the globe because they are easy to grow in a large variety of climates. They are versatile, they store well, travel well and they are highly nutritious. These days there are about 20 different species of legumes cultivated on a large scale, here is a table of some of the most popular and where they originated from.

Table of popular pulses and their origins
Soybean is by far the most grown legume crop, but the vast majority is grown for oil and to feed livestock. Because soybeans are very different in their structure and uses to the majority of pulses, we will not be discussing them in this article, but will save them for another.
Today, the largest commercial producers of dried common beans are India and Brazil. Nearly 18 million metric tons of dried beans are produced in these two countries alone.
Pulses are so successful because they are a cheap source of protein as opposed to expensive meats. The proteins from pulses help our bodies regulate sugar, water and other aspects of our metabolism. They are a rich source of fat and carbohydrates, potassium, calcium and several B vitamins. The pink, red and black pulses are also rich in antioxidants. The proteins are also said to promote proper growth of the body including the brain, which is good for children. However with infants under 18 months old it is best to introduce sprouted pulses before moving onto just soaked and cooked. This is because sprouted pulses are easier to assimilate and metabolise and children under 18 months (or whenever they develop molars) are unable to chew and also don’t have the right enzymes to digest the legumes properly.

We generally always keep a few tins of beans around for emergencies but we much prefer to use dried. Tinned beans very often have lots of added salt and a slimy texture so need to be rinsed thoroughly, which does reduce the salt content but it also removes a lot of the nutrients. Tinned beans are essentially cooked inside the can and there is very little control over the texture and taste, plus they are way more expensive than dried beans.
Some people do not digest beans well and experience flatulence and poor digestion; normally this is because of poor preparation and cooking methods.
The best way we’ve found to prepare dried pulses is to pre-soak overnight and then cook the next day. Beans should be rinsed and soaked in acidulated water using a squeeze of lemon juice or apple cider vinegar (2 tablespoons for each cup of dried beans) to reduce the phytic acid.

After 8 hours, drain and rinse the beans and cover with fresh water. Bring to the boil and remove any foam or scum that rises to the surface of the water. Then cook on a low simmer until the beans are tender and to your liking. Only use as much water as necessary (typically around 5cm above the legumes) so that when the beans have finished cooking there will be no excess water which contains a lot of the nutrients and flavour. A lot of people recommend adding a piece of kombu seaweed to the pot, which will improve the digestion and reduce flatulence.
You can add salt to the boiling water which will decrease the cooking time by breaking down the hard exterior of the beans and allowing the moisture to penetrate, however it also means they loose their structure and go mushy. If you do it with bicarbonate of soda it is even more effective. On the other hand adding acids such as tomatoes and molasses during long cooking will help the beans maintain their structure.
Lentils and split peas don’t need pre soaking but it is a good idea to do so, if you can, as it will reduce the phytic acid and improve digestion. Even if you don’t pre soak them it is a good idea to rinse them thoroughly in a bowl of warm water to remove any dirt and dust before cooking.
These days there are lots of varieties of beans and lentils available in most shops and supermarkets, don’t be afraid to try new ones and explore new recipes. As with all food produce, always choose organic where possible. It may cost a few pence more but the quality and nutritional value will certainly make it worth it. If you have storage space in your house a good way is to buy dried pulses in bulk from a wholefood supplier. This makes them super cheap (even organic) and because they are always on hand it is easy to plan and prepare a delicious meal.

Here is our recipe for Homemade Baked Beans This will serve approximately 4 people but you can easily double the quantities and keep some to eat later as they will certainly taste even better the next day


2 x cups dried beans (pinto, borlotti, haricot or cannallini are ideal)
A squeeze of lemon
1 x onion
2 x small carrots
1 x stick of celery
1 x tin of chopped tomatoes
1 dried ancho chilli
2 x cloves garlic
6 x dried prunes
1 x bayleaf
1 x a few sprigs of thyme
1 tblsp  of blackstrap molasses
1 tsp paprika
1 tsp ground cumin
1 tsp all spice
2 tsp balsamic vinegar
a good splash of tamari
salt and pepper

First you will need to soak the beans for at least 6 hours, (normally we soak ours overnight). You will need to give them enough water to allow them to double in size. We also add a squeeze of lemon to the water to reduce the phytic acid.
Once they have soaked, drain and rinse the beans, put them in a pan and cover with fresh water, approximately 5cm above the level of the beans. Bring to the boil, then reduce to a simmer.
Finely dice the onion, carrot and celery (this is caled a mirepoix or a sofrito). Now put them in the oven proof dish that you are going to bake the beans in. Something like a cast iron casserole dish, or a terracotta pot with a good lid are ideal. Lightly saute the vegetables in a little olive oil over a low heat for approx 10-15 minutes. You can put the lid on the pot and let the vegetables cook in their own liquid, just stir them from time to time.
Meanwhile split and deseed the Ancho chilli and then put it in a hot and dry frying pan. Lightly toast the chilli until it begins to change colour and become fragrant, but make sure you don’t burn it. The Ancho chilli doesn’t add any heat to the beans but will bring a rich depth of flavour. Once toasted roughly chop the chilli and put into a heatproof jug and cover with 150ml of boiling water then leave to soak for 10 minutes.
Meanwhile finely chop the garlic and prunes and add to the mirepoix in the pot. You can now also add the spices, molasses, thyme and chopped tomatoes. By now the beans should be tender and you can add them and their liquid into the mixture. You may need to add a splash more water at this point to make sure there’s enough liquid.
Blend the chilli and water together then put the paste through a sieve into the pot. Add salt, pepper, tamari and the vinegar. Give it a good stir, put the lid on and then place in the middle of the oven at 110ºC.
Depending on your pot and your oven you can cook the beans from anywhere between 4 to 8 hours. The first time you make them we’d recommend keeping an eye on the beans to make sure they don’t dry out. Once you’ve done it once or twice and you know the heat of your oven and the times you can go out and leave the beans cooking. There is nothing nicer than coming back from a cold walk to a house filled with the rich smell of homemade baked beans.

Do you have your own favourite baked bean recipe? What do you do differently? If you try out ours please let us know what you think.

Here is a link to another great article about rediscovering British pulses by the Sustainable Food Trust along with a video about Hodmedods which is a British producer working exceedingly hard to revive pulse farming in the UK. http://sustainablefoodtrust.org/articles/rediscovering-british-pulses/




Our oldest son is called Otis and often around the house he gets called Oatman; this wasn’t a conscious thing but when we think about it oats are a massive part of who he is. We eat oats every single morning for breakfast in one shape or another and Otis doesn’t like cows milk so he has oat milk on his oats, he has oatcakes for his snacks and when he had chicken pox he even had oat milk baths.

It turns out that oats are something of a superhero food, so it seems crazy that only 5% are grown for human consumption, the rest we feed to animals. It grows incredibly well in temperate regions and needs plenty of rain to ripen, which is why Scotland and Wales are the UK’s biggest oat growers.

Although oats are sold in 6 different forms with even more different titles; groats, Scottish, Irish, steel-cut, rolled, flakes, jumbo, oatmeal, porridge etc they are all a highly nutritious whole grain. In fact oats are one of the few whole grains everybody eats.


Like all whole grains, oats have high fiber content but specifically oats contain a type of fiber called Beta-Glucan. Beta Glucan lowers the speed at which our bodies absorb carbohydrates into our bloodstream thus stabilizing blood sugar levels and making us feel fuller for longer. On top of this Beta Glucan has been proven to stimulate the immune system to fight bacterial infections. Countless studies have shown that oats are good for lowering cholesterol and blood pressure levels. It has high magnesium levels, which along with the slow sugar release makes it good for people with diabetes. For hundreds of years people have been using oats for their anti-inflammatory properties in curing digestive problems and also for their soothing quality to reduce itching and sore skin, which is why Otis found himself having oat milk baths.

We often use oat milk as a dairy substitute, but be careful most dairy alternative products contain additives and preservatives that should be avoided: carragean, synthetized vitamins, sugar and vegetable oils are the ones to look out for. Saying that, if we do buy oat milk we use Oatly organic which contains only oats, water and salt. But again the best option here is to make your own, oat milk like our almond milk recipe is incredibly easy and quick to make, the only problem with homemade oat milk is it doesn’t really keep well.

We also found out that it is very hard to find truly raw oats because once processed the grains will go rancid within 3 days unless they are heat treated to over 100ºF. Therefore all oats are heat treated to varying degrees, generally the finer the oat the more it’s been heated (normally they get roasted and then steamed). However this may not be such a bad thing as we found out there is downside to oats, particularly raw oats.


While researching for this post Mu was diagnosed as being anemic (iron deficiency) so the first thing we did was to look at our diet and see how we can change it to get her iron levels back to normal. We found that all whole grains and oats in particular can stop your body absorbing iron because they are high in Phytic acid and low in Phytase.

Phytic acid is something that is contained within all whole grains, nuts and legumes, it is known as an anti nutrient because it will bind itself to important minerals in our body such as calcium, zinc and iron making them unavailable to our body. It is believed by many that a diet high in whole grains and hence phytic acid is a big cause of many dietary deficiencies.

Phytase on the other hand is an enzyme also contained within the grain or nut to varying degrees and once activated serves to neutralize the phytic acid.

Heating or cooking the oats reduces the phytic acid to some extent but it also kills off the phytase. Another way to reduce the phytic acid is to soak your oats in something slightly acidic overnight, just water and lemon juice is fine (but you must discard the soak water) or some people prefer to use live yoghurt or kefir . Many traditional cuisines soak their whole grains in this manner or they use sprouting or fermentation such as in miso and sourdough breads to neutralize the phytic acid.

All this has meant we have cut back on the amount of whole grains we eat and we soak them whenever possible and suitable. But like all things it is a question of not eating too much of anyone thing but rather having a varied and balanced diet. There is no silver bullet that will solve any one dietary problem or need.

Granola and fruit

One of our favourite things to do with oats is granola, we make a batch of this almost every week and our boys love it for their breakfast. It is so much better than any shop bought cereals, a lot cheaper and with some fresh fruits scattered over the top it really feels like a treat.

Granola Recipe

The recipe shown here is more of a guide and we suggest you make it your own according to your tastes and what you have in the house, many people like to add different grains such as wheat germ, barley flakes etc. You could add dried fruits like raisins and apricots and you could use pretty much any selection of seeds and nuts you have lying around. Often people add a pinch of salt which can really add to the flavour and make it even more moreish, just be careful not to over do it.

The important thing we’ve found is to get the right proportion of coconut oil to honey to stop it from becoming too sweet or slightly oily. Also the long slow cooking time helps to cook it evenly and form nice crunchy clusters.

  • 500g –  Oats (preferably jumbo but rolled will do fine)
  • 200g –  mixed nuts
  • 100g –  sunflower seeds
  • 75g    –  desiccated coconut
  • 3tsp  – cinnamon
  • 50g   – coconut oil
  • 200ml – runny honey
  • A pinch of salt (optional)


Set the oven to 140º C. Mix all the dry ingredients together in a large mixing bowl. Melt the coconut oil and the honey in a pan then mix in with the dry ingredients.  Lay out the mixture on a large baking sheet and put in the oven for at least 1 hour. After an hour the house will smell amazing and your granola will be turning golden brown, you may need to give it a little more time but be careful not to let it go too brown or the nuts will turn bitter. Once cooked, take out and leave to cool in the tray for 10 minutes, this is where it will all cluster together. Once cool store in an air tight container. Enjoy with your homemade almond milk and some fresh fruit.

Oat and Mixed Berry Smoothie Bowl Recipe

Here is a short video guide on how to make your own delicious smoothie bowl.


  • 1/2 cup – Oat groats (soaked overnight in water with a squeeze of lemon)
  • 3/4 cup – frozen berries
  • 1/2 cup – raw almond milk
  • 2 tblsp – hemp seeds
  • 1 banana
  • Fresh fruit, granola, seeds and whatever tickles your fancy to go on the top.



It couldn’t be simpler really, just put all the ingredients in a blender and whizz them until they form a thick smoothie. Put your smoothie mixture into a bowl and top with fresh fruit, granola and pretty much anything else that you think you’ll enjoy. You can add super food powders in the smoothie mix too and a little maple syrup or honey if it’s not quite sweet enough for your taste.