by Siobhan | May 21, 2018 | Breakfast, Lunch, snack
This recipe is a great one for prepping you for a good study session or an early morning exam, especially if you’re bad at eating breakfast before you head out to do tests as you should have proper fuel before you begin.
There’s no refined sugar, it’s full of fibre as well as brain nourishing ingredients and I share some additional ones too that also have benefits, so feel free to add these into your daily diet leading up to exams in order to make sure your study sessions are maximised.
Brain boosting ingredients
Firstly I’ve used walnuts in this recipe as they’re packed with omega 3 beneficial fats which your brain loves, along with antioxidants such as Vitamin E for stress and brain protection.
The blueberries (also called brain berries by some) are great for focus and concentration as well as containing antioxidants. The cinnamon provides steady blood sugar levels meaning sustained, focused energy as does the high fibre wholemeal flour and oats that are providing slow release energy.
I’ve suggested using either avocado or coconut oil to add some moisture into the recipe as these oils provide good fats such as the MCT’s and ketones from coconut which are types of fat that the brain loves to use for fuel, while the avocado provides monounsaturated fats and vitamin E protection that helps blood vessels stay supple and flexible meaning good blood flow to the brain.
Finally the egg provides a source of choline which is essential to good brain function.
Served with nut butter
Other recommended foods
Turmeric-increases oxygen uptake to the brain
*Cacao– antioxidant protection and theobromine as a mild source of caffeine for energy
*Matcha (green tea powder)- provides a mild source of caffeine energy but also high in L-theanine which aids concentration and helps maintain a calm state
Oily fish– such as wild salmon are full of beneficial omega 3 fats
Water/hydration– your brain needs adequate hydration to function properly so make sure to drink plenty of fluids during studying and before an exam
*Note:Cacao, matcha and green tea contain only a small amount of caffeine so are suitable for older teens but high consumption should be avoided in young children and anyone with thyroid issues or on codeine painkillers should consult their doctor before high intakes of green tea/matcha.
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by Siobhan | May 16, 2018 | Grainfree, Lunch, snack
I’ve been loving this lentil loaf not only because it’s so full of flavour but because it’s full of nutrition and it’s:
-flourless
-yeast free
-full of fibre and protein
-full of healthy herbs
-doesn’t require kneading or proving
-made with super cheap red lentils
This loaf is lovely and soft, with more of a veggie “meat loaf” kind of feel about it rather than a loaf you’d slice and toast like normal bread (although I am working on a version like that) but you won’t want the normal white stuff once you taste this one anyway! Who doesn’t want a tasty slice of this savoury loaf without the belly bloat that you’d get from mass produced white bread?
Freestyle flavour
The combo of feta cheese, tomatoes, oregano and basil gives it a pizza like taste to it, I mean really, what more could you want? Feel free to adapt the herbs and spices to your taste but I really do like the cheese, tomato and Italian herb mix so recommend giving this a go first and adding chilli if you want a gentle heat kick too.
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by Siobhan | May 8, 2018 | Breakfast, Grainfree, snack, vegan
I love using the MissFits nutrition pea protein powder sachets but it got even better when I combined their chocolate flavour with some avocado and peppermint extract because the result was a creamy, sugar free, high protein smoothie that tasted like the After eight chocolates!
A great choice for breakfast before a workout or as a recovery snack between the gym and your dinner later on that day.
Why I like this protein
This brand of protein is naturally sweetened with stevia meaning you don’t need to add any fruit or sugar so it’s a great option for anyone looking for a low sugar smoothie and also a good option for when there’s no fresh fruit in your kitchen or you have a ripe avocado begging to be used up.
Also, it contains added green tea extract for an energy boost which is great in the morning but it also acts as an antioxidant that can help protect the body from any exercise induced stress, great for those who workout hard or regularly. Their added vitamin B12 is the natural and more bio available form (methlycobalamin) compared to most varieties that are not (cyanocobalamin). Another added bonus is the digestive enzymes which help you digest the protein and other compounds in your meal.
Where to buy
These single serving sachets are really easy to get in Holland & Barrett and allow you to try each flavour out for yourself which I really recommend, so give this one a go and see what you think. They’re only 1.99 each and usually some kind of deal on them at the same time making them quite affordable to try before buying anything bigger. You can also get them online or at certain Tesco stores.
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by Siobhan | May 2, 2018 | Dinner, Grainfree, Lunch, vegan
Forget the Buddha bowls and power up with this plate full of plant based goodness!
This makes a great post workout meal with a good mix of healthy carbs, fibre, plant protein and lots of nutrients and antioxidants to help you recover well.
This couldn’t be simpler to make, it takes only 5mins to throw together and makes a great lunch for the next day too. Although I used carrots here you could also use some fresh/cooked peas if you only had these in your fridge/freezer, they also help to up the protein content so don’t be afraid to free style this one with whatever you have in your kitchen at the time.
Optional add ins that I like are chilli powder/flakes to give it a kick and a sprinkle of shelled hemp seeds for omega 3 & 6 fatty goodness!
Good mix of colours & nutrients
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by Siobhan | Apr 25, 2018 | Dinner, Grainfree, Lunch, vegan
So what’s so super about this soup?
Well, firstly, it’s jam packed with allll the good stuff, green good stuff to be specific, hehe hence the name.
It’s made creamy with avocado, one of the most popular green foods but also includes a hefty dose of broccoli, one of the least loved green foods but one that’s so very good for us. Even I struggle to get as much broccoli as I’d like into my diet, partly because I hate the tough texture of it that always ends up stuck in my teeth, which is one reason why I like this soup so much, because it gets blended, removing this issue.
“Soup”er nutrition!
Broccoli has so many health promoting compounds in it but some of the main ones are called glucosinolates which then become isothiocyanates (another helpful compound) via an enzyme reaction. These compounds are responsible for heart health, boosting antioxidant effects, promoting the formation of enzymes involved in the livers detox pathways and may help reduce the incidence of cancer.
To get the benefits of these compounds it’s best to consume the cruciferous veg (cabbage, rocket, kale etc) uncooked to enable the enzyme reaction to occur, but this isn’t always possible or pleasant so if you want to maximise on your cooked cruciferous veg then pair them with some raw rocket, watercress, mustard or horseradish as these foods will mimic the enzymes needed for the reaction to occur. But don’t worry you still get some benefit from consuming cooked veg so don’t use it as an excuse not to eat them!
The avocado is packed full of monounsaturated fats (MUFAs) and fibre which are helpful for the heart and vitamin E which is great for skin plus the good fats help you to absorb fat soluble vitamins.
The next super green in here is the humble pea, yes peas. They’re a great source of fibre, B vitamins and protein, finally, I included fresh basil to amp up the flavour and pair with the garlic and herbs in the veg stock.
crackers & soup
All these foods are super nourishing and super accessible as well as affordable, no excuse not to make this soup in order to squeeze in more veg at the end of your day, especially if you’re other meals haven’t been as stellar.
I also give a few optional additions in the recipe below in order to help you boost its goodness but they’re completely optional, it’ll still be one of the healthiest soups out there!
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