Having fresh, wholesome nutrient rich food is essential for good health and fruits and vegetable that provide a wide range of antioxidants will help our bodies deal with the stress and dramas of everyday life.

These easy recipes will give you the nutrients to cope with a busy and full-on lifestyle:

  1. Match Smoothie

An energy packed smoothie to start the day


  1. 1 cup of nut milk
  2. 1 frozen sliced Banana or Mango
  • ½ a cup of Baby Spinach Leaves
  1. 1 tsp of Matcha Powder or more if desired
  2. ¼ of a tsp of Ceylon Cinnamon
  3. ¼ of a tsp of Star Anise Powder
  • 1 large pinch of Ginger Powder
  • 1/8 of a tsp of Granulated Orange Peel
  1. 1 tbsp of Coconut Oil


  1. Place all the ingredients in your blender and process until smooth, then serve with your choice of seeds or nuts


  1. Berry Yogurt Bites

A sweet frozen delight packed full of antioxidants and essential nutrients, you can experiment with any fruit, maybe Queen Garnet Plums, Pomegranates, Mangoes or Cherries


  1. 15oz of Coconut Cream
  2. 15 oz of mixed Dark Berries
  • 1 package of Probiotic Powder or Yogurt Starter
  1. 2 cups of Natural Live Yogurt of your choice
  2. Raw Honey, Maple Syrup or sweetener of your choice
  3. Agar agar


  1. Bring the coconut cream and sweetener to the boil, then allow it to cool
  2. Add the dissolved agar agar to the coconut cream while its cooling and stir to combine
  • When the coconut cream as cooled to hand temperature, add the probiotic powder
  1. Pour into a sterile jar with an airtight lid
  2. If it’s warm leave on a bench top, but if cool, place in a cold oven with the light on to keep warm
  3. Allow to culture for 12 to 24 hours. Then refrigerate for 6 hours
  • Combine the yogurts and berries and blend together
  • Place the cool mixture into molds and freeze until firm
  1. Serve with whipped cream and extra berries and mixed nuts


  1. Spicy Chocolate Almond Butter

So much better than commercial spreads, use any nut butter you prefer


  1. 16oz of nut butter
  2. 1 tbsp of Cacao Powder (more or less)
  • 1 tsp of Ceylon Cinnamon
  1. A large pinch of Cayenne


  1. Lightly stir the nut butter to ensure its even then stir in the cacao cinnamon and cayenne to taste
  2. Keep refrigerated and spread on biscuits, as a cake icing, on died fruit or desserts


  1. Purple Mac and Cheese

This very colourful dish is inspired by one of the great comfort foods Mack and Cheese


  1. 8oz of your favorite cooked Macaroni
  2. 4 large Carrots, sliced into chunks, try the purple variety
  • 1 Red Onion, peeled and diced
  1. 1 medium Beetroot, diced
  2. 1 cup of Cashews
  3. ¼ of a cup of Nutritional Yeast
  • 1 clove of minced Garlic
  • 1 tbsp of Miso Paste
  1. Cup of Vegetable Stock or Broth
  2. The juice of 1 lime
  3. ½ a tsp of Dijon Mustard


  1. Cook the vegetables with the cashews in a saucepan of lightly salted water until tender. Then place in iced water to cool so they retain their colour
  2. Blend the vegetables with the cashews, stock, yeast, garlic, miso, mustard and cayenne until creamy.
  • Gently reheat the sauce and add it to the hot macaroni and serve with fresh parmesan and parsley


Having a good assortment of tasty and easy to prepare antioxidant recipes is half the battle for winning the fight to provide your family with the nutrition filled and disease preventative meals and snacks that will ensure a long and healthy life