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Winning all round hybrid smoothie. When I have a big day starting with teaching a class (which I do 90% of), followed by my own strength training session and back to back clients this is a winning breakfast I enjoy between class & training!
The nitrate in beetroot helps with stamina. The protein is there to feed and repair the muscles.The blueberries are full packed with antioxidants. The avocado is rich in fibres and good fats.
Protein packed breakfast ideas are a very popular request. This is a great option that can be versatile in terms of flavours. For me, making ahead my breakfast is a must as I usually have breakfast at the studio after my first client of the day or after teaching a class. Hitting 40g protein with my breakfast alone sets me up for a day with energy, no cravings and properly fuelling for muscle building, hormone support and blood sugar balance.
If you follow us on social media you will know that as a Personal Trainer working in a private studio, I need to prep all my food ahead and take with me. The chia pudding mixture is very quick and easy to prepare for 3 breakfasts in one go and keeps in the fridge for 2-3 days. Chia seeds contain some protein and are rich in fibre to keep you full longer! This is such a versatile breakfast. Any fresh or frozen fruit can be used!
If you love a shot of coffee in the morning then you’ll love this smoothie. We use Exhale coffee, which is tested for high polyphenols and no mould. We use Nuzest protein powder, but use whatever your favourite is.
I know what you are thinking - cauliflower in a smoothie - yuck! However, please believe me when I say you really can’t taste the cauliflower and you get all the cruciferous vegetable benefits. I buy packs of frozen cauliflower rice and keep in the freezer as a useful and very easy meal side. If you haven’t got vanilla protein powder then use your normal protein powder and add 1 teaspoon of vanilla extract for the vanilla flavour. I often freeze cut up bananas that are going brown in the fruit bowl and they are great for adding to smoothies.
Protein packed breakfast ideas are our most common request as people often struggle. This is a perfect quick & easy option. For me, making ahead my breakfast is a must as I usually have breakfast at the studio after my first client of the day or after teaching a class. It has to be portable and high in protein. This is a delicious balanced winning combo. Change up the fruits with the seasons!
Smoothies can make a really quick on the go breakfast option. However most smoothies don’t contain enough protein and we often need to add a protein powder to ensure adequate protein. You can use any protein powder you like. At the moment my current favourite is the vanilla flavour by Nuzest. It doesn’t taste artificial like many of the vanilla protein powders out there. For this recipe we have used Arctic Berries blueberry powder which is made from blueberries that come from the Arctic forests of Finland, but you can substitute with fresh or frozen blueberries.
With food bills estimated to have gone up at least 8% in the last few months due to the spiralling costs on fertiliser, energy and feed, we thought some tips on eating well on a budget might help. Unfortunately our food bills are likely to increase even further in coming months as the energy costs are filtered down to us, the consumer. The biggest increases in prices as I w rite this comes from meat and fish which have gone up 22%, while fruit and vegetables have gone up around 14%. Shopping smarter has never been more important.
Smoothies are often requested by our clients when we design personalised meal plans. In spring and summer they are a great breakfast option if put together properly and hit your micro and macro nutrients needs. This smoothie will give you very adequate protein for breakfast and also contains your first portion of veggie for the day! A double win. Who can resist the pineapple coconut combo?
It’s no secret that we love salads here at The Health Boost. A good dressing though is essential as it can make or break a salad. Here we have our favourite 6 salad dressings. If you are looking for a salad to go with those dressings we have lots under our Soups and Salad section. Or else head to our Instagram account - The Health Boost - where we post our lunch salads daily.
Winter may not seem the time you fancy a smoothie, but they are so handy for packing so much goodness.
When I set out to create a new smoothie recipe, I was aiming for at least one vegetable, high fibre content, high in vitamin C, a good morning boost, a light textured and a pretty colour! Oh and why not include that daily dose of flaxseed (really helps with the hot flushes). I think I managed to tick all the boxes and it’s delicious! Give it a try and let me know!
Good habits start with breakfast. Making ahead is one of the best advice we can give. Those overnight flaxseed and chia breakfast pots take 10 minutes to prepare the day before and keep in the fridge for 2-3 days. Ideal to make on a Sunday afternoon and that’s Monday and Tuesday’s breakfast sorted. They are balanced, high in protein to keep you full until lunchtime and just delicious.
The breakfast debate ( to have or not to have, what and when) is still going strong! The other question is whether you prefer sweet or savoury!
My answer for now is that I love a breakfast that’s made ahead, balanced delicious and nourishing. So here’s another overnight recipe to help you out! Making ahead is one of the best advice I can give if you want to ensure you fuel properly! Use any seasonal fresh fruit to top up or your go to handy frozen fruits!
If you go into a supermarket the array of smoothies you can now buy is overwhelming. We find more and more people are reaching for a smoothie as a healthy choice. However, many of the shop bought smoothies are very high in fruit and contain very small amounts of vegetables. This makes them very sweet and palatable. While this is great for increasing the amount of fruit in one’s diet, it does mean that we often get a blood sugar spike. Without any protein or fat to slow down the absorption you get the same effect as reaching for a sugary drink. A blood sugar spike results in an evitable blood sugar crash a few hours later, which leads to cravings for more food (often unhealthy food) as your body needs the energy fast!
We all need to find that perfect post workout refuel snack that will hit the balance between carbs and protein. This could be it for you! It is a no bake recipe, super easy, 5 mins to make and sets in the fridge within an hour! With that rich cacao flavour it will also satisfy that little craving for a treat! Perfect Sunday food prep ready for the week to avoid grabbing some high sugar processed snack in a rush!
A little breakfast pot packed with healthy seeds. Seeds are a great addition to our diet as menopause women. These little pots have worked very well for me as a breakfast option. They would work well before any workout and as a post-workout refuel. If you use the 120g of Greek yoghurt specified then you’ll be hitting 28g of protein per pot.
Creating good breakfast habits is often a very hard one to crack! Making ahead is one of the best advice we can give. Those overnight chia breakfast pots take 5 minutes to prepare the day before, keep in the fridge for 2-3 days, are rich in protein to keep you full and can be made with an endless list of fruits! What’s not to like! You can easily make a “pick & mix” batch to suit everyone in the family! Any fresh or frozen fruit can be used! Today’s choice is frozen mango!
In the summer I love nothing more than a lovely fresh green smoothie for breakfast. If it’s a spin class morning, I like to enjoy it after but if I am strength training, I need a boost of power before I hit the weights. This is my recent most favourite to give me that boost on a summer’s morning! One of my favourite Plant based protein powder is by ThatProtein and contains Baobab, recognised for its immune boosting properties, high iron and vitamin C nutritional profile!
I never drink smoothies in the winter or cooler months - but in the summer they make a lovely light breakfast. I especially enjoy them if I am not feeing that hungry - or have trained before eating and then it might only be a few hours before lunch. I always include some protein - but if it’s close to lunch then I don’t need to go overboard. I have included flaxseed in this smoothie for its importance in female hormone health - see tip below.
Why have we called this smoothie help your hormones? We originally designed it for those that came to our Menopause workshop to highlight some fantastic hormone balancing ingredients. We have shared with you all as it’s also perfect for hormones at any age, not just women going through the peri-menopause. See our tip at the bottom for why these ingredients are perfect for your hormones. And also note the warning about grapefruit if taking some medications.
