Category: 5. Breakfast Recipes

Blueberry Hemp Overnight Oats

Try this delicious gut and brain nourishing recipe.

Overnight oats are super-handy when you need a quick breakfast or if you need to eat your breakfast on your commute.

Serves 2

Ingredients

  • 100g blueberries (fresh or frozen)
  • 90g oats (gluten-free)
  • 250ml almond milk
  • 1 tablespoon chia seeds
  • 2 tablespoons hemp seeds
  • ½ teaspoon cinnamon
  • 1 banana, sliced
  • ¼ cup chopped walnuts

Instructions

  1. Blend blueberries in the food processor until smooth.
  2. Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
  3. Split into two bowls and top with cinnamon, banana, and walnuts.

Serve & enjoy!

Tip: Your gut microbes love to eat the fibre in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.

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Recipe: Super-Simple Coconut Milk Yogurt

I love yoghurt. Put it on homemade granola or protein pancakes, add it to curry or simply serve with berries.  I do like to keep dairy to a minimum, however, and I the dairy-free alternatives in the shops are processed, high in sugar and expensive!

That’s why I make this wonderful coconut yoghurt. Now, I would happily just eat tinned coconut milk instead of yoghurt, however, the probiotic benefits of yoghurt come from the fermenting.

So for a dairy-free, gut-friendly yoghurt, try this recipe.

 

Serves 6

Ingredients

  • 2 tins full-fat coconut milk
  • 2 probiotic capsules

Instructions

  1. Open the probiotic capsules and empty contents into the blender. Blend with coconut milk.
  2. Transfer to a sanitized glass jar (make sure it’s not still hot – you don’t want those probiotics to die).
  3. Store it in a warm place for 24-48 hours. If it’s not thick enough for you, you can let it ferment for another 24 hours.
  4. Add your favourite yoghurt toppings, and store the rest for up to a week in the fridge.

Serve & enjoy!

Tip: Fermenting food is not an exact science. If this doesn’t work out as you’d like it to, try different brands of coconut milk and/or probiotics.

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Tropical Digestive Smoothie

Pineapple and papaya are rich sources of the enzymes papain and bromelain. They support the digestion of protein. Have them as they are before a meal to prep your digestive tract for your main meal, or try this smoothie.

Serves 1

  • 1 cup pineapple, diced
  • 1 cup papaya, diced
  • 1 banana, chopped
  • 1 cup coconut milk
  • 1 scoop of unflavoured protein
  • ice if desired

Put all ingredients(except ice) into the blender and blend. Add ice if desired.
Serve & enjoy!

Tip: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so if you’re not allergic to these delicious fruits, you can try this smoothie.

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Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired

Nutrition and diet info is everywhere and each expert and association tries to lead you in their direction because they know best and their advice is going to help you. Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health.

Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kind of knew that already, didn’t we?

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Homemade Kefir Recipe

Kefir is a delicious probiotic drink, useful for improving gut microflora, if taken regularly (e.g. each morning). It is made with kefir ‘grains’, comprising a mother culture that digests sugar in a fermentation process. The easiest way to make it is to use a kefir starter kit. These are readily available online.

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