Orange Ginger Smoothie and Chocolate Oat Balls

I’m coming to you this month with a smoothie and snack combination that will give your immune system some support as the days get cooler. 

Some key nutrients for immunity are: 

Zinc - found in legumes, grains, nuts and seeds, eggs, oats, and beef

Vitamin C - found in citrus, kiwi fruit, berries, potatoes, and cauliflower

Iron - found in legumes, tofu, red meat, nuts, seeds, dark chocolate, and green leafy vegetables 

Selenium - found in Brazil nuts (just 2 or 3 per day is more than enough), sunflower seeds, grains, eggs, and meat

Vitamin D - is made in the body after sun exposure 

A healthy gut plays an important role in regulating the immune system, so support your gut with:

• Fibre - from fruit, vegetables, legumes, oats, nuts, seeds, and grains

• Antioxidants - from fruits and vegetables, especially bright coloured ones, nuts, seeds, tea, coffee, spices, ginger, garlic, and dark chocolate

• Omega-3 fatty acids - from oily fish, seaweed, walnuts, chia seeds, and flax seeds

• Magnesium - from nuts, seeds, grains, oats, leafy green vegetables, dark chocolate, avocado, and legumes. 

As you’ll see, lots of these food sources are contained in this month’s recipes. 

Chocolate Oat Balls

Makes 6 serves - 12 balls 
Serving size - 2x 40g balls
Ingredients: 

• 200g almond butter 

• 20g coconut oil

• 80g maple syrup

• 20g cocoa or cacao powder

• 130g oats - rolled or quick 

• 20g Brazil nuts, finely chopped 

• 2 tbsp chia seeds

• 2 tbsp ground flax seed

Directions: 

Measure the almond butter and coconut oil into a small saucepan, place over low heat and whisk together. Take off the heat, add the maple syrup, whisk and set aside. 

In a bowl, combine the cocoa powder, oats, chopped nuts, and seeds, then pour the almond butter mixture over. Mix thoroughly, then roll into balls, and refrigerate for 2-3 hours or until firm. You can also flatten them into more of a biscuit shape if you prefer. Store in an airtight container in the fridge.

Note: You can use peanut butter instead of almond butter but you’ll need less as peanut butter is often thinner. Start with 170g and add more if the mix is too thick. 

Each serve contains: 9g fibre, 12g protein, 179mg calcium, 3mg iron, 155mg magnesium, 2mg zinc, and 72µg selenium. 

That’s 36% of your daily fibre, 18% of your daily calcium, 18% of your daily iron, 50% of your daily magnesium, 25% of your daily zinc, and over 100% of your daily selenium. 

Orange Ginger Smoothie

Makes 1 serve - approx 300ml
Ingredients: 

• 1 banana

• 1 medium orange, peeled and chopped, or 2 small mandarins, peeled and segmented

• 1 tbsp ground flax seed

• 10ml maple syrup

• 120ml coconut milk

• ½ tsp cinnamon

• 1 tsp turmeric powder

• 1 tsp minced fresh ginger

Place all ingredients in a blender and blend until smooth. 

Each serve contains: 9g fibre, 93mg vitamin C, 238mg calcium, 3mg iron, 65mg magnesium, 1mg zinc.

That’s 36% of your daily fibre, 200% of your daily vitamin C, 23% of your daily calcium, 16% of your daily iron, 12% of your daily zinc, and 20% of your daily magnesium.