We love summer food! There’s such an abundance of fresh fruit and vegetables to make our taste buds tingle, and there’s no better season to clean up your act when it comes to watching what you eat. We’re not talking dieting either. We’re talking fine tuning your lifestyle, cleaning up your menu and making the most of what you put into your body. These are three of our favourite clean eating recipes for summer… enjoy!
Clean chocolate
We all need a little of what we fancy now and then, and clean eating doesn’t have to mean you need to miss out on your favourite treats! Summer is all about kicking back and taking things a little easier, so we love this clean chocolate recipe for just that reason. This can be frozen and crumbled over fresh fruit and frozen yogurt, or just eaten straight as it is. All you need is:
- 40g coconut oil
- 25g cocoa powder
- 1 dessert spoon maple syrup
Simply melt the coconut oil and stir in the cocoa powder and maple syrup. At this point you can add 75 g ground almonds for a nutty texture, or a pinch of flaked, dried chilli for a kick. Pour the mixture into moulds, or into a small silicone baking mould. Pop into the fridge/ freezer to chill, and cut up when solid. This recipe makes four portions. Experiment with different nut combinations if you like, and rest assured that this will not disrupt your clean eating program one little bit.
Cucumber and lime ice lollies
We wrote all about the wonder that is the humble cucumber last week, and these refreshing ice lollies are super sweet treats indeed! Perfect for hot summer days and simply glorious for glowing summer skin. To make them you need:
- 1 large cucumber, peeled and cut into large chunks
- 2 can coconut milk
- The juice and zest from two limes
- Three tablespoons maple syrup
- A pinch of salt
Simply blend all the ingredients until they’re combined, then pour into an ice lolly mold. Freeze overnight and enjoy! Simple, yet delicious.
Glorious summery green juice
We love making our own juices, and summer is THE season to get it just right. This recipe is guaranteed to make your body sing! All you need is:
- 6 large strawberries with stems removed
- 1 cup of fresh blueberries
- 5 basil leaves
- Half a lime
- One stick of celery
- Half an apple
- Half a cucumber
- A handful of spinach
- The zest and juice from one lime
Combine all ingredients in your juicer, pour and enjoy. Delicious!
What are your favourite clean recipes for summer?
Did you get the memo about Vitamin D intake? Most of us aren’t getting enough, and yet too few of us still realise exactly why this could be a problem. Here are a few reasons why you need Vitamin D in your life.
What is Vitamin D?
It’s a fat soluble vitamin which can be toxic in very large doses. However, latest figures have shown that deficiencies have become common in the UK and health professionals are now recommending that certain groups of people should actually be taking supplements.
Why do we need Vitamin D?
- Vitamin D promotes a healthy, balanced immune system by regulating the immune system cells. It also supports cardiovascular health and normal functioning of the nervous system. So it’s pretty important.
- Vitamin D is also often referred to as the ‘sunshine vitamin’ because our main source of it comes from the sun. It helps with normal bone mineralization and growth, maintenance of muscle strength and coordination, cardiovascular health, and robust and balanced immune function.
- Vitamin D also helps the absorption of calcium from the small intestine. Calcium and vitamin D consumption is important to help reduce the risk of osteoporosis.
So Vitamin D is quite important, if you want a healthy body and mind, and a body that will develop and grow well. Vitamin D also helps to support healing from the following:
- Cancer
- Cardiovascular disease
- Diabetes
- Blood diseases
- Infections
- Autoimmune disorders
- Musculoskeletal conditions
- Neurological conditions
- Skin disorders
How to tell if you need more Vitamin D in your life
Vitamin D is the only vitamin that is made in our bodies, but as we grow older, our body’s ability to produce it starts to wane. But it’s name is a little misleading, as Vitamin D is actually a hormone. This means that a deficiency can lead to alterations in your mood (think how blue we can feel when we don’t get enough sunshine) , depression and anxiety. Studies have also shown that those suffering from pre-menstrual syndrome, Seasonal Affective Disorder and sleeping issues may also have a Vitamin D deficiency.
So if you’re feeling any of the above, it might be worth looking into your Vitamin D levels…
How to get more Vitamin D
There are a variety of different ways to increase your Vitamin D levels:
- Take a supplement- speak to your doctor/ pharmacist for advice
- Apply a topical lotion
- Eat Vitamin D rich foods, such as fatty fish (salmon, mackerel and tuna), and egg yolks
- Get outside for ten minutes! Pop out in your lunch break, sans sun screen, and get some rays. Just make sure you do it safely.
This summer, take a moment to celebrate the plethora of food that nature offers up to us. And we’re talking the foods that we take for granted, day in and day out. Many of the foods that we pop into our trolley every week actually have more health and beauty benefits than we realise- and it’s time we stopped taking them for granted. This week, we’re shouting about the humble cucumber- a summer staple, all year round. And so, here are five little cooling cucumber recipes to take you through the warming months. Enjoy!
Cucumber water
This couldn’t be easier to make. Honestly! All you need is:
- A jug, filled with water
- A cucumber
Simply slice your cucumber and add to your water. Allow to infuse overnight in the fridge, and enjoy. And why is cucumber water so great?
- Your joints and muscles will thank you… cucumber contains sillica, which strengthens the connective tissues in the muscles. So next time you take water to keep you hydrated during your workout, pop some cucumber slices in too.
- It will hydrate you… cucumber is fantastic for helping up your water intake throughout the day. This will help your energy levels, and aid the skin in it’s bid to stay supple and smooth too.
- It acts as a diuretic… helping to flush out waste from the body. Cucumber also has detoxification abilities too as it contains antioxidants that work to battle free radicals in the body.
For a variation on cucumber water, try adding lemon and mint for a Vitamin C boost, or substitute the mint for strawberries instead. Delicious!
Dark circles corrector
Not all of us are able to get our full 8 hours of sleep a night on a regular basis. And if you find yourself burning the candle at both ends now and then, chances are that your eyes will tell the story in no time. Dark circles are notoriously hard to hide when you’re tired, but cucumbers are your best friend when it comes to treating them. This dark circles corrector is so easy to make. All you need is:
- two cucumber slices OR two cotton wool pads soaked in cucumber juice.
Simply lie back with the slices/ pads over your eyes. Relax for ten minutes and allow the cooling cucumber powers to take affect.
Why does this work? The antioxidants and sillica found in cucumber means that these little slices are able to rejuvenate the skin quickly and easily, and the ascorbic acid also helps to reduce puffiness too. The cucumber is also able to fade the dark circles effectively, whilst at the same time as tightening the pores and the skin around the eyes, giving you a natural and instant eye lift. Perfect!
Beauty booster juice
We love juicing! And cucumber is an essential ingredient for any beauty boosting juice this summer. This is one of our favourite juice recipes! All you need is:
- Half a small red cabbage
- One medium beetroot
- One carrot
- One medium cucumber
- One large orange
- Half a lime
- Two inches fresh ginger
Place all ingredients aside from the citrus into your juicer. Squeeze the latter by hand, and add to the rest of the juiced ingredients. Pour into a glass and enjoy.
Why is this juice a beauty booster? The hugely hydrating properties of the cucumber (they’re 95% water) helps to create healthy, soft and supple skin. Cucumbers also contain cucurbitacins, lignans, and flavonoids, which provide the body with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. When added to the other ingredients, cucumber helps to provide an all round wonder juice for your skin!
Sweetly spicy cucumber noodles
Have you got a spiraliser yet? If not, why not?! We love ours and use it all the time. They’re great for making noodles from vegetables, and cucumbers are top of the spiraliser list this summer. This recipe for sweetly spicy cucumber noodles is a firm favourite and fantastic for hot summer picnics. All you need is:
- Four cucumbers
- Handful cherry tomatoes, halved
- Two tablespoons Champagne or red wine vinegar
- Four tablespoons extra-virgin olive oil
- One teaspoon crushed red pepper flakes
- One tablespoon honey or agave
- One orange, juiced
- Half a teaspoon garlic powder
- Salt and pepper, to taste
Simply spiralise the cucumber and add to a bowl with the tomatoes. In a separate bowl, mix all the other ingredients to make a dressing. Whisk this mixture to make sure it’s all combined, then pour over the cucumber noodles. Serve immediately.
Why are cucumber noodles so amazing? Alongide the health benefits already mentioned, cucumbers also contain high levels of multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. So this dish is perfect for helping you to unwind and calm your mind this summer. Enjoy!
Cucumber crisps
Perfect for snacking this summer- with none of the nasty side effects potato crisps have. We LOVE this simple recipe and cucumber crisps taste amazing! All you need is:
- One large cucumber, thinly sliced
- One teaspoon apple cider vinegar
- Pinch of salt
To make the crisps,whisk together the vinegar and salt in a medium sized bowl. Add the cucumber slices and coat them evenly in the mixture. Bake in the oven at a very low temperature until the slices are crisp. Enjoy!
Why are these crisps so great? They’re healthy, tasty and fantastic for staving off cravings for greasy, salty crisps. Perfect for picnics!
What are your favourite cucumber recipes?
Hoorah for summer! If you’re a parent, your kids should now be off school and if you’re not you should still be feeling the summer bug right now! Some of us will be getting ready to go away too, and whether that is in the UK or somewhere a little warmer, it’s more important that ever to make sure your skincare regime is in tip top condition. Here are some tips on how you can protect your skin this summer.
Go natural
Of course, we advocate an all natural skin care regime this summer. And why not? If you use natural sun screens, you will not only be protecting your skin from harmful UV rays, but you’ll be eliminating unnecessary chemicals in and on your body too. What’s not to love? So go natural!
- For essential minerals titanium and zinc, which act as a barrier to block UV rays. Chemical sunscreens will absorb these rays and then neutralize once in the skin.
- Natural sunscreens sit on top of the skin rather than being absorbed, so you don’t need to re-apply them regularly.
- Natural sunscreens cause less irritation to the skin because they contain less allergenic ingredients. So they are much kinder to the skin overall.
- Natural sunscreens will help to protect the skin whilst at the same time as soothing and nourishing. This is in contrast to chemical laden products as they tend to clog the pores.
And while natural sunscreens actually help to soothe and preserve the skin, the products you normally buy in the shops may actually cause damage instead. So if you want to go natural, look for these ingredients in your sunscreen instead:
- Avocado oil – this helps to protect and soothe the skin.
- Sesame oil can protect from up to 30% UV rays.
- Cocoa butter will prevent the skin from drying out, and help it to stay moisturised and soft too.
- Vitamin E is fantastic in the fight against sun damage and combats free radicals too.
- Aloe Vera has soothing and healing qualities, and it also promotes the growth of new cells by stimulating the skin.
- Tea tree oil is as an antiseptic germicide and gives essential nutrients to damaged skin with by encouraging blood flow to the capillaries.
- Green tea and grape seed oil are both high in antioxidants to help protect skin cells.
- Tocopheryl acetate, a source of vitamin E and a natural alternative to harmful parabens- preservatives associated with breast cancer, skin allergies, and irritations.
Avoid chemicals where you can
So in your bid to get an all natural sunscreen, there are some chemicals that you really don’t want on your skin. Look out for
4-methy-benzyldencamphor (4-MBC)
Oxybenzone
Benzophenone-3
Octyl-methoyl-cinnamates (OMC)
Octyl-dimethyl-para-amin-benzoic Acid (OD-PABA)
Homosalate (HMS)
and avoid at all costs!
Treat your skin
For beautiful summer skin, it needs protection from the sun. But it also needs some pampering too! Stock on up your coconut oil, apple cider vinegar and aloe vera to moisturise, soothe burned skin and cool.
Here’s a quick recipe for a soothing aloe vera mask. You need:
- 2 tablespoons of fresh aloe vera
- 1 tablespoon of macadamia, calendula or avocado oil,
- Few drops chamomile essential oil.
Simply mix all ingredients together and apply to the face after a day in the sun.
To prevent against dried out summer skin, apply coconut oil underneath your sun screen, and again after showering at the end of the day. And for a quick miracle worker, make sure you apply your apple cider vinegar gently to areas that have been affected by sun burn. Hopefully there will be no need though, as skin protection should be your number one priority this summer!
By now most of us have kick started our healthy body campaign for the summer- detox is done, clean eating is back on track and our fitness regime has been tweaked to perfection, right? But what about your home? Now is the time to get things straight there too. So your spring clean was finished weeks ago, but what about the detox? Yes, that’s right. Here are five little tips for detoxing your home this summer.
Why detox your home?
The average house contains around 1,000 chemicals. 1,000! Most of these are both invisible and odourless, which means we have no way of telling that they’re there. And while we all have different levels of tolerance, it’s safe to say that a chemical filled environment does nobody any good. Did you know that indoor air is almost twice as polluted as outdoor air? And the more insulated our homes become, the less we are able to let essential fresh air in. So what do we do? Spray the air fresheners? Release more chemicals into the air?
NO!
We detox, of course.
There are many simple ways that you can clean up your home this summer, and here are just five.
Implement a no shoes in the house policy
If this doesn’t already exist in your home, make it a priority now. Your shoes carry so many different nasties on them and each time you wear them inside, you are increasing the levels of bacteria, pesticides and dirt you have to live with. It’s simple. Keep the shoes for outside only- your home will thank you!
Clean the air
And not with shop bought air fresheners! We’ve already posted a few recipe ideas for making your own in this post, and we cannot stress more how important it is to carry on with chemical free methods. Don’t be tempted to mask the odours in your home with a bunch of sprays that do more harm than good. Be green, be clean!
Switch your cleaning products
Another issue we’ve already written about- stock up on your organic, natural cleaning products if you want to truly detox your home this summer. No more chemicals when natural products will do the job a lot better! The following ingredients are essential:
- Bicarbonate of soda
- Distilled White Vinegar
- Tea Tree oil
- Fresh lemons
Dust, dust, dust!
Housework is never top of the agenda when it comes to relaxing over the summer, but it really does pay to stay on top of this. Excess dust in your home means excess toxins, so spend a few moments each day to mop daily and use a HEPA filter in your hoover to make sure your home is as dust free as possible.
Go organic for your pets too
Steer clear of harmful pet-care products and while you’re at it, avoid toxic pest control too- including traditional termite exterminators. You love your pets, so make sure you use only the finest products (as you would use yourself). We recommend our organic Little Beast pet shampoo bar for special treats!
But these are the days we dream about, when the sunlight paints us gold
Bright Eyes
Summer is ALMOST here! We’ve already had a few scorching days so we can taste it on our lips now. And we’re ready for it! Or are we? Is your body ready? No, we’re not talking about whether or not you fit into that bikini you’ve been lusting over. We’re talking about your skin. Summer can be a devil for drying it out and speeding up the ageing process too, so you need to be prepared! Here’s a quick guide: get your skin ready for summer!
Protect
The sun has harmful UV rays that are most certainly NOT skin friendly. But you already knew this. So protect it! You need sunscreen on your face, under your make up every single day. Seriously. Forget the thick, chemical laden creams you can get- try this natural method instead. All you need is:
- sesame oil
- raspberry seed oil
- carrot oil
Mix 8 parts sesame oil with 1 part carrot and raspberry oil and apply to your face as a moisturiser before applying makeup.
And the rest of your body? Sunscreen, people. Make sure it’s organic and free from chemicals. Go to the brands you know and trust and read your labels before you buy. Your skin is your largest organ, so you need to protect it from getting burnt and shrivelled.
Pamper
Your skin is going to need some pampering this summer, because it takes a bit of a beating in all honesty. What we mean is that the sun is has a lot to answer for! So yes, protect it as much as you can with sunscreen, but also give it a little pamper every now and then too. This season, Vitamin C is your best friend. Make a berry blaster face mask to slow down the ageing process and fight acne! All you need is:
- A handful of berries
- greek yogurt or fresh cream
- organic honey
- ground oatmeal
Mix all ingredients together to form a thick paste, and apply to the face. Rinse well with warm water after 10 minutes or so. This treatment has astringent and anti-inflammatory agents to fight acne, and it also removes dead skin cells thanks to the salicylic acid in the berries. The Vitamin C plumps up your skin and helps it to glow. Perfect.
For skin that has been exposed to too much sun (and it happens, despite the best intentions) try using tomatoes to soothe it, and to lose that tight feeling you get during summer. All you need for a soothing tomato wrap is:
- 4 tabelspoons tomato puree
- 4 Vitamin E tablets, with contents poured into a bowl
- 4 drops peppermint oil
Mix all ingredients together and apply to the skin. The Vitamin E will help to accelerate the skin’s healing process and the peppermint oil will cool ad soothe. And the tomatoes? They contain lycopene, which will protect against skin cancer, and help you to glow too.
Our final pamper truck is for your eyes. Sometimes it’s hard to sleep when it’s hot, or we feel more tired thanks to muggy atmospheres. So your eyes bear the brunt of this by becoming puffy and sore. The answer here is to soothe them with watermelon, of course. All you need is a few thin slices of watermelon, from the fridge preferably. Simply apply to closed eyes, lie back for ten minutes and relax.
Feed
Your skin needs plenty of water all year round, but more so in summer. And not only that, but the food you put inside your body counts too. Make sure you feed your skin this summer. We recommend:
- pumpkin seeds- full of zinc, and essential fatty acids including omega 3, omega 6, and omega 9; these seeds also help to reduce inflammation in the body.
- avocado- when eaten with carotenoid-rich foods such as tomatoes, carrots, or bell peppers, avocados can help you absorb up to five times more of the antioxidants lycopene and beta carotene.
- berries and stone fruits- high levels of Vitamin C will protect your skin throughout summer.
- leafy greens- studies have found that spinach, kale and swiss chard can reduce the risk of skin cancer by 50%. Broccoli is also a good choice: it’s full of sulphoraphane, an antioxidant that protects your skin against UV radiation.
What are your top beauty tips for summer ready skin?
- 4 very ripe strawberries, slice
- bowl and fork to mash
- Cheesecloth or muslin to strain
To make the cleanser, simply mash the strawberries until they are smooth. Press the mixture through the cloth to remove the pulp and catch the juice. Apply the juice to your face using your finger tips, and massage in circular motions for one minute. Rinse well with warm water.
To tone your face
- A handful of strawberries (around 6)
- 1 teaspoon honey
- 2 teaspoons milk
Simply mash the strawberries and add the milk and honey. Apply to the face and leave for 20 minutes before rinsing well with warm water.
- 8 strawberries, mashed
- 1 tablepoon mayonnaise
Mix the ingeredients together until you have a smooth paste. Apply it to your hair then cover it with a shower cap. Leave for 20 minutes before rinsing and washing as normal.
And when you’re done making yourself look naturally beautiful, dig in!
A flower does not think of competing with the flower next to it… it just BLOOMS
They say that beauty is in the eye of the beholder, and that certainly is true. What you have on the inside is more important that what you have on the outside, and the same goes for what you put into your body too. We’ve written extensively about the wonders of so called ‘clean eating’ and we’ve picked out some super foods that will help you along a little too. We’ve also written about the little beauty tricks we’ve picked up that will help you to nurture that beauty on the outside too. We’re all for natural remedies, so this week we’re sharing 3 little ingredients for head to toe natural beauty-no chemicals, no expensive treatments and no hassle. Give them a try today!
Coconut oil is your new all over beauty must have!
Yes, we cannot express it enough. Coconut oil is amazing! 100% natural, pure and powerful- you cannot find a better treatment for your skin or your hair. This is probably the most versatile beauty treatment you can get, because you can do so much with it- eat it, cook with it, put it on your hair, massage it into skin… Here are three little ways to use coconut oil:
- Use it plain and simply as a moisturiser. You can add other things to it if you want to, but there really is no need. Not only will it hydrate your skin, but it will heal too- so if you have sore, dry or itchy skin get some coconut oil on there. No need to prepare it, straight onto the skin and rub it in gently.
- Use it to hydrate your hair. The stresses of life means that some of us have dry hair with split ends. That’s not a crime- but doing nothing about it is! In a beauty sense, of course! Coconut oil is the number one best treatment you can give to your tired tresses, and believe us when we tell you it really works. Either use it as an intensive conditioner when you wash your hair, or apply sparingly to those ends after drying. Great for curls too.
- Use it in place of other fats. Cook with it, add it to smoothies, even use it to curb your cravings. Coconut oil contains medium chain fatty acids, rather than long chain fatty acids. This means that it doesn’t get stored as fat so easily and instead is sent straight to the liver to be metabolized- and that gives you a boost in energy too.
Eggs are your friends!
Eggs really are the most versatile little things. Packed full of protein, the whites of an egg make a great breakfast, but did you know they can be your friend in the bathroom too? When used as a face mask, eggs have certain special powers you’re going to be glad you read about here.
Egg whites have the ability to tighten and tone the skin; shrinking large pores and reducing excess sebum- the substance that makes the skin oily. Too much sebum can result in too much bacteria which can lead to spots and acne. So eggs are pretty amazing if you want to keep that complexion clear. To make a simple egg mask, simply follow these steps:
- Wash your face with warm water to open up the pores.
- Break one egg, and separate out the white.
- Apply the white to your face- yes, this can get messy!
- Let the egg white dry for at least 15 minutes. The mask will tighten as it dries.
- Rinse gently with warm water.
Almonds are wonderful!
Almonds truly are wonderful, and this is why. When you eat them, they boost brain power, regulate your cholesterol levels, keep your heart healthy, protect your bones and strengthen your immune system! Wow. And when used as part of your beauty regime, they are just as powerful. Almonds can be used in so many ways- here are two of our favourites:
- As an exfoliator. Forget the mass produced exfoliators that are packed full of environmentally unfriendly micro-beads- almonds are where it’s at. Simply grind one tablespoon of almonds and mix with one tablespoon of honey and one egg white. Apply the mixture to your face and leave on for about 15-20 minutes. Massage in a circular motion for one minute before removing with warm water.
- As a cleanser. When you mix almond milk with honey and water, you create something wonderful. Mix two tablespoons milk with 1 teaspoon of honey and a quarter of a cup of water. Apply to the face and massage well before rinsing with warm water.
What are you waiting for? Ditch the chemicals for good, and get naturally beautiful from head to toe!
Ask anyone with a sound mind, and they will tell you that the idea of torturing animals is absolutely abhorrent. And yet, without lifting a finger, many of us contribute towards this despicable act every single day. Often without realising. How can this be? Unfortunately there are still many manufacturers that routinely test their products on animals, and while we continue to buy those products, it simply will not end. It goes without saying that all products at Little Soap Company are cruelty free, but did you know that some of your other favourite cosmetics may not be? Here are five things you need to know about animal testing…
The testing of cosmetics on animals is banned in the UK…
… but that doesn’t mean that everything you buy is cruelty free. According to PETA UK, some countries make it compulsory for cosmetic companies to pay for testing on animals. As a result, companies are now ditching their ethical policies to extend their market. In the UK, you may be buying cruelty free products from a company that tests on animals elsewhere. The only way to be sure of a company’s ethical policies worldwide, is to refer to PETA US’ list.
There is no law that says household products cannot be tested on animals
So your cosmetics can be truly cruelty free, but the same cannot always be said for your household products. Another reason to swap the mass produced, chemical filled products for more natural alternatives we think!
A product that tells you it hasn’t been tested on animals may contain ingredients that have been tested
And this opens up a new can of worms, so to speak. Some companies are still able to benefit from using materials that were once tested on animals, without needing to test themselves- therefore are still reaping the rewards from testing on animals. Due to stringent health, hygiene and safety standards, it is easier for companies to have their product approved if they use ingredients that were once used on animals.
Testing of cosmetics can be done without animals
Not all, but some animal tests have been replaced recently by non-animal alternatives, but many have not yet been perfected. New and alternative tests have to be proven to be reliable and this can take a long time to establish. This test validation process means that it can take years to replace animal testing. If we end animal testing now, it would make it harder for manufacturers to produce new cosmetics, which begs the question: do we really need new cosmetics? Read more about new methods of testing that do not involve animals.
You need to read your labels carefully if you want to buy cruelty free products
Unfortunately, a label that claims a product is cruelty free still needs to be investigated, and labels that make no mention of it at all should ring alarm bells. There are no laws that prevent manufacturers from misleading consumers, so it’s up to you to find out the facts. If a product claims it has not been tested, read the ingredients label to see if any of those components have. Look for an official PETA symbol. Be weary of claims that a product is new and improved too- this often means new ingredients have been added, and they may have been tested.
What can you do?
Educate yourself on the brands that are trusted and clear out the products you have lurking that have either been used in testing or have ingredients that have been tested on animals. Follow our guide to ditching the mass produced cosmetics and creating an all natural make up bag.
Invest in the future of our world.
Blueberries are little gems in our refrigerators. These little beauties have some amazing super powers that are hard to ignore, and now that summer is well and truly on the way (and we’re likely to be indulging in a little more fruit) we thought it was time we revealed some secrets. So what do you know about the rise of the blueberries? Here are ten things you didn’t know about the little blue superfood…
Blueberries are low in fat
Let’s start with the most simple of facts, and remember that as part of a balanced diet blueberries can help to kick start weight loss and/ or maintain a healthy weight. There’s around 80 calories in a single cup, so they’re ideal for snacking on when you need a sweet fix now and then.
Try this raw blueberry cheesecake next time you need a healthy sweet fix:
You need:
- 1/2 cup dates
- 1/2 cup walnuts/ almonds/ pecans
- 1 1/2 cups cashews (soaked over night or at least 5 hours)
- 1 cup blueberries- fresh or frozen
- 1/4- 1/3 cup coconut oil, melted
- 1/4 cup agave
- 1 tsp. lemon juice
To make, simply pop the nuts and dates into a food processor and blend until the mixture sticks together. Place into your pan and shape into a crust. Then place all your other ingredients in the food processor and blend until smooth. Pour this mixture on top of crust and smooth out with a spatula. Then put into freezer to set, for at least three hours. Delicious!
They’re packed with vitamin C
We need vitamin C for healthy collagen levels in the body, and for maintaining healthy bone, skin, blood vessels and other tissue. If you don’t have enough vitamin C in your diet, you could suffer with inflammation of the gums, scaly skin, nosebleeds, painful joints to name but a few ailments. Studies also show that eating foods rich in C can reduce the risk of developing cancer. The good news? Blueberries contain at least 25 % of your daily requirements in just one serving.
They’re packed full of fibre
We need fibre to maintain a healthy digestive system and to control cholesterol levels. Fibre also helps to keep the heart healthy, so snacking on blueberries is always a good idea if you’re keen to keep regular!
They have antioxidant properties
Told you blueberries had superpowers. These little gems are bursting with phytonutrients which are called polyphenols. These bad boys are responsible for easing inflammatory processes caused by conditions such as cardiovascular disease, cancer, and other age related diseases. If this was a game of top trumps, blueberries would win over any other fruit when it comes to antioxidant power.
They improve your brain power
Just like we’re told that fish is brain food, well blueberries are too! Flavonoids in blueberries work to protect cells all over your body, including neurons- nerve cells that transmit thoughts, feelings and memories. Studies have found that a diet rich in blueberries or blueberry extract may help to enhance memory function, balance and coordination. So what better reason to pop a few into your breakfast tomorrow morning?
Fancy a brain boost tomorrow morning? Try this super raw blueberry coconut chocolate smoothie:
You need:
- 2 fresh coconuts
- 2 cups frozen blueberries
- 2 tablespoons raw cacao powder
- 1 teaspoon vanilla bean powder
- swirls of raw local honey
- pinch of sea salt
To make it, simply Add the water and the meat from the coconuts after opening them, plus the other ingredients to a blender. Blend for 1-2 minutes until the mixture is smooth. Done!
They are a good source of Vitamin A
If you buy organic wild blueberries, they will be packed full of vitamin A, which may help to slow the process of aging- including wrinkles, sagging and dark circles. Blueberries also contain water, which keeps skin hydrated, bouncy and looking young. What more do you want?
They can survive the most extreme of circumstances
Blueberries are grown in North America, where conditions can be tough. The berries found in places like Alaska, thrive in the coldest of temperatures temperatures in a real battle for survival. So it makes sense that blueberries are often described as a hardy fruit- packed with loads of antioxidants and medicinal properties. A real super hero food!
You don’t *have* to eat them fresh
You don’t have to eat anything fresh, really. But usually if you want to get the most out of your food, the fresher the better. Not so with blueberries though. The little blue treats are just as good when frozen or dried and you can even preserve them yourself- and still hang on to all that superpower.
Kids love them
They’re like little sweets- what’s not to love? If you want your kids to to eat a super healthy diet too, then these are the treats to reach for as a great after school snack.
They’ll help to cleanse your kidneys
We all love a little detox now and then, so next time you do one make sure blueberries are on your list of safe foods. Alongside other foods, blueberries can help to support the body’s efforts to cleanse the kidneys, and make a start on reversing the effects of foods such as caffeine, alcohol and refined products.
The Little Soap Box 