Tag Archives: Super Fruits

* Wunder Bars *

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One of the things that I love the most about spending the summers in Berlin (apart from avoiding the New Zealand winters) is the access to inexpensive, organic whole foods. Clearly, I like to dabble in ancient grains and when I go to a supermarket or even a drugstore here, the aisles are packed with interesting and über-healthy types of flour, cereals, grains and vegan products.  Here, I really am in super foodie heaven.   A product that I’ve been experimenting with lately is puffed amaranth.  If I’m not having it for breakfast simply with fruit, milk and a touch of honey, I’m adding it to my super fruity Bircher muesli recipe for extra goodness.  Amaranth is a silent-type super food that you may have spotted hanging about on the bottom shelf at your local health food store.  However insignificant it may appear, it really does work in extraordinary ways.  Amaranth is actually a seed or “pseudo-grain”, which has been a staple food in numerous cultures for centuries.  In fact, the Aztecs regarded it as having supernatural powers and used it in religious ceremonies by forming a paste out of amaranth and honey and creating an image of a particular god they were worshipping.  Once formed, the image of the god was broken up and shared between the worshippers to eat.  This “food of the gods” is gluten-free, very high in protein and easily digested.  It is also rich in vitamins, containing vitamin A, vitamin B6, vitamin K and folate.  Minerals present include manganese, copper, calcium, iron, magnesium, phosphorous and potassium.

Another super food that I’ve encountered in Berlin is the aronia berry, or chokeberry, as it is sometimes referred. The aronia berry is a native to North America and is being hailed for its amazing super food properties.  Research has suggested that presently it has the highest concentration of antioxidants in any fruit.  Aronia berries also have an extremely high concentration of flavonoids, which help the body fight against disease.  They are known to improve circulation and have a good dose of quinic acid, which can prevent urinary infection – helpful and nutritious!

So, these wunderbars really are a wunder.  They are prepared in a flash and are generally made up of ingredients that you would have lying about in the nether regions of your pantry (with the exception of the aronia berries).  They also provide you with extreme nutrients to ensure that you power through the afternoon without resorting to making evils at your irritating colleague, or Beau, who you’ve been living in a shoe box with for far too long.

Wunderbars

2 1/2 cups of puffed amaranth

1/4 of a cup of loosely ground flaxseed

1/4 of a cup of dates, finely chopped

1 cup of dried super fruits: cherries, goji berries, raisins, aronia berries, blueberries…

1/4 of a cup of sunflower seeds

1/2 a cup of nuts:  almonds, pistachios, cashews, Brazil nuts…

1 teaspoon of cinnamon

A large pinch of ground Himalayan rock salt

1/2 a cup of agave or honey

1/2 a cup of tahini

3 tablespoons of coconut oil

1 teaspoon of vanilla extract/vanilla paste

Mix all of the dry ingredients together in a large bowl.  Heat the wet ingredients in a saucepan until a liquid consistency is reached, right before boiling point.  Combine the wet ingredients with the dry ingredients until it resembles a divine mass of goodness.  Push into a form and pop into the fridge for a few hours to solidify.  Cut into bars and eat for breakfast, lunch or simply when you’re having a “moment”.  Keep refrigerated for the perfect wunder bar.

* Super Fruity Bircher Muesli *

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Bircher muesli is one of the best ways to start the day – naturally sweet and oh so nourishing, it really does give you the sustenance to skip out the door.  Bircher muesli was created circa 1900 by a Swiss German physician Maximilian Bircher-Benner to nurse his patients back to health the old fashioned way – with a hearty injection of nutrients derived from raw food.  It is essentially a combination of oats, fruit and nuts, soaked in juice overnight.  There are many variations of the original and the way that I enjoy mine is super creamy, full of spice and packed with plumped-up super fruit.  Bircher muesli is also very practical – it’s simple to prepare at night whilst cooking your dinner and is easily transported if you are taking a container full to work or, much preferably, the park to eat.

Oats are a nutritional wunderkind, providing serious nutrition to many, many people all around the world, mostly on week days.  Oats contain high levels of both soluble and insoluble fibre, which is good news for digestion as it keeps the digestive track cleansed and in tip-top shape and also keeps you full for longer.  Bircher muesli is also heart smart, with the oats and sunflower seeds providing cholesterol-lowering goodness from manganese, selenium and magnesium.  The high protein content in oats, sunflower seeds and amaranth coupled with the antioxidant hit from the super fruit make this a power breakfast fit for both Olympic athletes and generally awesome athletes, like ourselves.

Super Fruity Bircher Muesli 

1 cup of rolled oats

1 apple, cored and grated

10 dates, roughly chopped

1/2 a cup of dried super fruit of your choosing: goji berries, cherries, raisins, sultanas, cranberries

2 tablespoons of sunflower seeds

2 tablespoons of coconut chips or thread coconut

Cinnamon to taste *

1/2 a cup of yoghurt

1 1/2  cups of fresh apple juice (3 apples, juiced)

The juice of half a lemon

To serve:  2 tablespoons of puffed amaranth and extra fruit (blueberries work especially well).

Mix the ingredients together in a bowl and leave to soak overnight.  Stir in puffed amaranth to serve and garnish with extra fruit.  Dig in.

Serves 2.

* I usually add about 1 teaspoon of cinnamon but I prefer mine extra spicy.