This heavenly smoothie bowl is worth waking up early for! It is packed full of anti-inflammatory, immune boosting ingredients! Protein smoothies are a great delicious way to start the day. They are the perfect alternative to eggs as they can help develop lean muscle mass, encourage fat loss, increase satiety, deliver essential nutrients (including amino acids) and even improve metabolic activity.
Turmeric has been used in India for thousands of years and is considered a medicinal herb. Turmeric has many health benefits including powerful anti-inflammatory effects, easing joint discomfort, curbing indigestion and heartburn, boosting immunity as well as protecting the heart and brain!
Cinnamon is a delicious spice that contains many antioxidants. Cinnamon has many anti-inflammatory properties which helps the body fight infections and repair tissue damage. It can help regulate your metabolism by reducing your blood sugar levels as it improves sensitivity to the hormone insulin.
- 1 scoop of vanilla protein
- 1 frozen banana
- 1 teaspoon of cinnamon
- A knob of ginger
- ½ teaspoon turmeric.
- 2 cubes of frozen spinach (or a handful of fresh spinach and ice)
- 1 tablespoon chia seeds
- 1 tablespoon Maca powder
- 1 teaspoon of greens powder (optional)
- Honey or sweetener of your choice
- 1 mug of your choice of milk
- Mixed seeds or any toppings to serve!
- Place all the ingredients in a high-powered blender and blitz until all combined nicely!
- Place in a bowl and top with some more banana, mixed seeds and a big drizzle of honey!
I never really got into overnight oats until recently and now I am completely addicted. It is the perfect breakfast if you are always on the go and want to maintain a healthy diet. It can’t get much easier, all you do is mix all the delicious ingredients together and leave it in the fridge overnight. The finished product is so creamy and is the perfect grab and go breakfast. You can mix it up and go crazy with your toppings too!
- 50 grams porridge oats (Flahavans works best for this)
- 1 tablespoon chia seeds
- 1 scoop of Vanilla protein powder (I used Vega protein)
- 1 cup Alpro unsweetened almond milk
- ½ cup filtered water
- A few drops of stevia or honey/maple syrup
- ½ teaspoon cinnamon
- Pinch of Himalayan salt
- Berries and toppings of your choice
- Sterilise your jar by pouring boiling water into it and allowing it to sit for at least 5 minutes.
- Mix all of the ingredients except for your toppings in the jar and stir thoroughly. Let it sit for a couple of minutes, then stir again. Place the lid on it and refrigerate overnight.
- When you are ready to enjoy your overnight oats, place your toppings on-top and enjoy!
You can either scoop them out into a bowl or enjoy on the go!
It’s really starting to feel like Christmas here in London, the lights & decorations are up, the weather is getting colder and the festive spirit is amongst us! I am rolling with it, embracing it and getting rather excited about it all!
So on that note – I bring you my festive cherry mocha smoothie! There is nothing quite like the flavour combination of coffee and chocolate but with the addition of cherries the flavour of this smoothie is out of this world!
- 1 scoop of Vega chocolate protein
- ¾ mug black strong coffee
- ½ mug Oat milk
- Half mug of frozen cherries
- 1 pitted date or sweetener of choice
- ½ tablespoon cacao (Naturya)
- ½ tablespoon Maca powder (Naturya)
- ½ tablespoon chia seeds (Naturya)
- Pinch of Himalayan salt
- Lots of ice
- I like to use a large mug to measure out all my ingredients as I find it help create the perfect consistency. Place all the ingredients into a high-powered blender and blitz until smooth!
Notes – Try and use a really good quality coffee for this recipe as it will make all the difference!
This quinoa muesli is nutty, crunchy, high in protein and an all round great breakfast option. This recipe is simple yet satisfying and naturally sweetened with coconut sugar! Most mueslis and granolas can be quite low in protein, however with the addition of quinoa this recipe is fairly high in protein compared to other recipes. You can really add whatever dried fruits nuts and seeds to it, play around with different ingredients depending on what you have in your pantry at home! Be sure to make a big batch though as I can guarantee it won’t last long.
- 1 cup gluten-free oats
- 1 1/2 cup quinoa flakes
- 1 tablespoon cinnamon
- 3 tablespoons coconut oil, melted
- 100grams cup raw almonds
- 10 dried apricots diced up finely
- ¼ teaspoon Himalayan salt
- 1 ½ tablespoon coconut sugar
- Preheat oven to 180Degrees
- Place all the ingredients in a large mixing bowl and mix through.
- Line a baking tray and place the mixture on the baking tray
- Bake for 10 minutes or until the almond flakes are nice and golden.
- Store in an airtight container and enjoy!
This recipe is gluten and dairy free!
With only 160 calories per serve – This dairy free, paleo vegetable frittata will go down well for any meal or snack of the day! It’s healthy, packs lots of flavour and will help keep you full. You can really add whatever you like to a frittata, however I particularly like this combination of sweet carrots, leeks and spinach with the addition of harissa!
Eggs are one of the most nutritious foods you can eat, they really are a superfood! Eggs are a great source of quality protein containing all essential amino acids, they are high in healthy fats along with an array of vitamins and minerals whilst also helping raise HDL – the good cholesterol!
Give this recipe a go, it only takes about 15 minutes to prep and 25 minutes to cook!
- 8 whole free range eggs
- 4 additional eggs whites
- 2 cloves of garlic, minced
- Olive oil
- 2 leeks
- 300 grams frozen spinach
- 2 large carrots, grated
- 1-2 tablespoons of harissa paste
- Salt & pepper to season
- Parmesan optional – really adds to the flavour!
- Preheat the oven to 220 degrees
- Crack the whole eggs and egg whites in a bowl and season with salt and pepper, whisk the egg mixture together until nice and fluffy!
- Cut the leeks and place in a large non-stick frying pan with some olive oil.
- Sautee the leeks until soft on a low heat, don’t let the leeks brown too much as they will become bitter. Place the frozen spinach and garlic in the pan with the leeks and fry until the spinach has wilted.
- Meanwhile, grate the carrots and add them to the mixture with the harissa paste and stir through. If you want to add some parmesan, now is the time to do so.
- Next grease your baking tray with some olive oil.
- Place the egg mixture in the pan with the leek mixture and stir through for 2 minutes, the egg mixture will start to scramble.
- Once all stirred through, place the mixture into your greased baking tray and place in the pre-heated oven.
- Turn the heat down immediately to 180 degrees and cook for 20-25 minutes or until cooked through.
- Serve with a nice garden salad with avocado or simply by itself!
Top tip – If you want extra height in your frittata you could always beat the egg whites separately from the whole eggs until fluffy and then slowly fold them through the 8 egg mixture.
Macro-nutrients: This frittata should make 6 generous servings. Without the addition of the parmesan – each serve contains 160 calories and the following macronutrients.
|Amount Per Serving
|% Daily Value *
|Total Fat 8 g
|Saturated Fat 2 g
|Monounsaturated Fat 4 g
|Polyunsaturated Fat 2 g
|Trans Fat 0 g
|Cholesterol 220 mg
|Sodium 287 mg
|Potassium 361 mg
|Total Carbohydrate 10 g
|Dietary Fiber 1 g
|Sugars 3 g
|Protein 12 g
Mix up your usual breakfast routine with these delicious protein pancakes! They feel like such a treat but are super healthy and nutritious, what more could you want! Packed full of protein, complex carbohydrates and healthy fats to create a well balance meal to fuel you for the day ahead. If you’re set on your morning routine then why not try these protein pancakes post workout to help restore your glycogen levels and to help repair those muscles through the use of vanilla protein powder!
This simple recipe takes 5 minutes to prepare and is gluten, dairy and refined sugar free!
- 50 grams of vanilla protein powder ( I use Vega vanilla clean protein)
- 1 tablespoon cinnamon
- 150 ml coconut water/almond milk
- 50 grams oats (I used Flahavans jumbo organic oats)
- 2 over ripe bananas
- Coconut oil to cook
- Choice of toppings – Berries, bee pollen, nuts and seeds, maple syrup, bananas, coconut/Greek yoghurt, cacao nibs or anything that takes your fancy!
- Place the oats in a blender and blend into a flour. Next place all the remaining ingredients in the blender and blend until smooth, you may have to add more liquid due to the size of your bananas.
- Place some coconut oil in a non-stick pan on a medium to high heat.
- Next place a ladle full of batter in the pan (I like to do a few small pancakes), turn the heat down and place a lid over the top to ensure the middle of the pancake cooks through.
- Once the edges start to look dry and bubbles appear, it’s time to flip the pancake. Cook for a further minute and remove from pan.
- Top with all your favourite toppings and enjoy!
This recipe is delicious, crunchy and tastes like a real treat! It is super easy to make and is a great addition to the pantry. You can tailor this recipe to your own liking – you could add any sorts of seeds, nuts, and dried fruits like goji berries, cranberries etc!
I like to serve mine with some unsweetened almond milk topped with fresh berries and cinnamon. You could add it to some plain Greek yoghurt or even use it as the topping to your crumble! Stay far away from the store bought cr@p which is packed full of fat, sugars and ingredients which I can’t even pronounce!!
It’s great on the go too, pack it up for a road trip, commute to work or a holiday overseas.. So why not make a large batch of this healthy, nutritious granola which will help nourish your body and start your day off on the right track!
Homemade crunchy granola
- 2 cups jumbo oats
- 100 grams slivered almonds
- 2 tablespoon flax seeds
- 1 tablespoon pumpkin seeds
- 100 grams desiccated coconut
- 3 tablespoon ground cinnamon
- 1.5 tablespoon ground ginger
- 1 teaspoon of vanilla extract or powder
- 3 tablespoons coconut oil (melted)
- 2 tablespoon maple syrup or raw honey
To serve –
- 2 tablespoon Bee Pollen
- 2 tablespoon chia seeds
- 2 goji berries (optional)
- fresh berries
- Preheat oven to 140C
- Line a baking tray with baking paper
- Combine all the ingredients in a bowl except the bee pollen, chia & dried fruit.
- Bake the granola for 15 minutes or until golden and crunchy
- Remove from oven and mix in the bee pollen, chia seeds and dried fruit
- Once cool, place in a jar and serve
Don’t forget to tag me in your creations of my crunchy granola! Xx