Friday, 20 January 2017

Recipes: Flavourful fruits

Add natural sweetness to these healthy recipes with Dole® fruit chunks

Overnight Pineapple Bircher Muesli (see above)

Topped with sweet and juicy Tropical Gold® pineapple chunks, you won’t be able to wait until morning to tuck into this delicious and portable overnight muesli If you follow a lactose free diet you can replace the Greek yogurt with a coconut milk yogurt instead.

Preparation Time: 5 mins
Cooking Time: none
Serves: 2

Ingredients
150g Dole® Tropical Gold® pineapple chunks (in resealable fridge packs)
110g quality fruit and nut muesli
1 tbsp chia seeds
6 tbsp low fat Greek yogurt

Method:
Drain the pineapple juice into a medium bowl, then roughly chop the pineapple chunks.

Reserve a quarter of the pineapple for topping, add the remainder to the bowl.

Add the muesli, chia seeds and yogurt and mix well.

Divide the mixture between jars for breakfast on the go or leave in the bowl, covered. Refrigerate overnight.

Serve topped with the reserved pineapple.

Star Ingredients
  • Dole Tropical Gold pineapple (in a resealable fridge pack) is simply delicious, high quality ripe fruit in fruit juice. The convenient resealable packs can be stored upright in the fridge or in the cupboard, always ready to use. No mess, no chopping, no washing allows you to enjoy more fruit and get one of your “5 a day”, every day, with no fuss.

  • Chia Seeds

Triple Berry Smoothie

This fresh and fruity smoothie is a convenient and easy way to incorporate more fruit into your diet

Preparation time: 5 mins
Cooking: none
Serves: 2

nutri-bullet-shot-pack

Ingredients 
175g Dole® frozen triple berry fruit
200ml almond milk or apple juice
1 small ripe banana, sliced
1/2 tsp ground turmeric
2 tbsp chia seeds

Method
Place all the ingredients into a blender and blend until smooth. Pour into glasses or a portable flask and drink with a straw. Refrigerate if not serving straight away.

Star ingredients

  • Dole® frozen triple berry fruit comes in resealable packs and is an easy and quick way to get more fruit into your diet with no washing or cutting required and no mess. Because they are picked at peak ripeness and freshly frozen within hours the fruit is always in season and available all year round.
  • Chia seeds
  • Tumeric

Easy Acai Breakfast Bowl

Kick start your day with this simple Acai Breakfast Bowl

Preparation Time: 5 mins
Cooking Time: none
Serves: 4

acai-bowl-pack-landscape

Ingredients
300g Dole® frozen tropical mix fruit
200ml coconut water
2 tbsp freeze-dried acai berry powder
2 tbsp golden linseed (flax seeds)
1 small ripe banana
2 tbsp agave nectar

Toppings
Dole® frozen tropical mix, thawed; toasted coconut flakes; chia seeds; linseed; whole almonds, flaked; pumpkin seeds.

Method
Place the frozen fruit in a blender with the coconut water, acai powder, flax seeds and banana. Blend until smooth. Divide between 4 small bowls and serve topped with your choice of toppings.

Star Ingredients
  • Dole® frozen tropical mix fruit comes in resealable packs and is an easy and quick way to get more fruit into your diet with no washing or cutting required and no mess. Because they are picked at peak ripeness and freshly frozen within hours the fruit is always in season and available all year round.
  • Acai berry powder

Raspberry coconut energy balls

These delicious energy balls are a perfect pre-workout snack or a post 3pm pick me up

Preparation Time: 10 mins
Cooking Time: none
Makes 20 energy balls

energy-balls-pack

Ingredients
100g coconut flakes
50g unblanched almonds
10 medjool dates, pitted
225g Dole® frozen raspberries
3 heaped tablespoons almond butter
40g desiccated coconut
2 tbsp freeze dried raspberries

Method:
Place the coconut flakes and almonds in a food processor and blitz until chopped.

Add the dates and blitz until these are chopped too.

Add the frozen raspberries and almond butter and then pulse until the mixture is finely chopped and sticking together.

Divide the mixture into 20 then roll the mixture between wet hands to make balls.

Mix the desiccated coconut and raspberry together in a shallow bowl and roll each ball in the mixture until coated.

Place the balls in a plastic container lined with baking parchment and leave to firm in the fridge for an hour before eating.

Once made, store in the fridge for up to 1 week. These homemade energy balls made with Dole® frozen raspberries are a cost effective alternative to pre-packed energy bars and snacks found in many health food shops. Dole® frozen raspberries come in resealable packs and are an easy and quick way to get more fruit into your diet with no washing or cutting required and no mess. Because they are picked at peak ripeness and freshly frozen within hours the fruit is always in season and available all year round. 



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