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Blueberry Super Seed Compote

Cooked blueberry compote mixed with super seeds. A dish rich in antioxidants, plant protein, healthy fat, lignans, minerals & fibre. A food as medicine bowl to support hormones, digestion and detoxification.

 

Eating a diet with lots of seeds and fibre helps our bodies’ natural elimination and detoxification process, which aids our digestion, nutrient absorption, blood sugar balance and weight management. 

 

Seeds are a great healthy, affordable and diverse plant-based food source. High in protein and with healthy fats, omega’s, lignans, polyphenols, antioxidants, vitamins, minerals and fibre that can help aid our digestion and balance hormones, blood sugar levels, and cholesterol.  

  • Serves2
  • Cooks in 0
  • Prep time 5 mins
  • Prebiotic Insoluble Fibre

    A prebiotic is an insoluble food fibre for beneficial gut bacteria.  Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome.  Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.

    Prebiotic Foods include;
    Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey, 

  • Plant-based Protein
  • Digestion

    Digestion is an important part of our nutrient absorption & natural detoxification. Recipes have ingredients that support the digestive system.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Hormone Balancing

    Eating foods rich in certain vitamins minerals & phytonutrients can help balance our bodies hormones and endocrine system which affect our adrenal, thyroid, reproductive health.

    Hormonal imbalances may cause a wide variety of different symptoms from fatigue, mood swings, brain fog, anxiety, insomnia, weight gain, weight loss, food cravings, skin + hair + nail health, muscle weakness or pain, inflammation, dryness, infertility, 

    Foods that can help with balancing hormones;

    Leafy Greens & Root Vegetables - high in antioxidants
    Nuts - walnuts, brazil nuts,
    Seeds - flax, hemp, chia, pumpkin, sunflower, 
    Whole Grains
    Legumes
    Wild-caught Omega 3 rich fish like Salmon
    Coconut Oil - Medium Triglyercide
    Seaweeds & Nettles, Parsley, Dandelions
    Medicinal Herbs like Ashwagandha, Shatavari, Maca, Triphala, Licorice, Adaptogens

    Omega 3's, Iodine, Selenium, Vitamin B's & D, Digestive enzymes, bitters, 

    Probiotic and prebiotic foods
    Anti-inflammatory Foods
    Clean water
    Organic & low toxic foods, body & household products


Ingredients

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Blueberry Super Seed Compote

  • 2 cups blueberries - frozen | fresh
  • ¼ cup water | apple sauce
  • ¼ cup super seed mix

Super Seed Mix

  • ½ cup raw whole flax | linseed
  • ¼ cup + ¼ cup chia seeds
  • ½ cup raw sunflower seeds
  • ½ cup raw pumpkin seeds
  • ½ cup hemp seed hearts

Method

 

Blueberry Super Seed Compote

 

Blueberry Super Seed Compote

 

ADD blueberries + water | apple sauce to a small saucepan. Bring to a simmer. Cook gently for 2 mins until the berries start to soften. Remove from the heat.

 

STIR in the super seed mix. Rest for 5 mins until the mixture thickens and the chia seeds expand.

 

SERVE warm in a bowl. 

 


 

Super Seed Blend

BLEND OR GRIND whole Flax | Linseeds + 1/4 cup chia seeds to a coarse flour consistency
ADD sunflower and pumpkin seeds and blend again to a coarse flour consistency (or blend separately).
STIR in hemp seed hearts and 1/4 cup chia seeds. 
STORE in a glass jar in the fridge or freezer.

 


Serving Ideas
serve with plain yoghurt.
or stir in a grated apple.
top or mix in with Steel-cut Oats
topping for Quinoa Porridge
top with Millet Munch Cereal
top with Apple & Currant Granola – oil-sugar-free

serve with Banana Date Pikelets

serve with muesli
topping for
Balancing super seed cereal
topping for Kefir cereal

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

SWAP | ADD different nuts and seeds.

 

STORE MIX in the fridge to keep volatile oils fresh and healthy.

 

BUY WHOLE SEEDS and grind them yourself, as ground seed oils go rancid quickly if not stored properly; rancid seed oils are inflammatory. This practice will give you more nutritional bang for your bite & buck!

 

STORE your seeds in the fridge or freezer to maintain freshness and stop volatile oils from going rancid.  If you don’t have enough room and have to choose, flaxseeds, hemp and chia I always store in the fridge and freezer, followed by pumpkin and sunflower, depending on space.

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