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Nourished Nutrition Community

Coffee and Raisin Breakfast Bars

Coffee and Raisin Breakfast Bars

Our recipe this week is an easy 4 step process, creating delicious bars ready for an on the go breakfast or just as a simple treat.

Recipe

  • 2 cup instant oats
  • 1 scoop Nourish + Repair coffee protein powder
  • 2 tbsp water
  • 2 cups raisins

Method

  • Mix all of the ingredients together
  • Keep pulsing the mixture until is starts to form a doughy texture
  • Line a baking tray with parchment paper or butter
  • Place into the fridge until set and then cut into the desired bar sizes
  • Enjoy

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Protein powders - do we really need them and what do they do to our bodies?

Protein powders - do we really need them and what do they do to our bodies?

Do we really need protein powder?

The short answer is no. Your body do not need protein powder as you can get protein from natural sources, such as eggs, meat, fish, beans, milk, cheese, nuts and seeds. However, athletes rely on powders because, not only are they convenient for people who lack the above foods in their day to day diet, but, they do maximize muscle growth and strength and aid with recovery after a workout. Many people work out and do not understand why they are not gaining any muscle mass. This is due to the fact that while they are consuming meat, it is not enough and that is where protein powder comes in. Some people do not want to eat meat for lunch and dinner every day, therefore, different tasting protein powders which can be consumed in baked goods and smoothies are an easy way to consume all of the protein that is needed.

Proteins are a very important part of your diet and something your body absolutely needs. They are especially important, if you are working out as they grow, repair and maintain your muscles. Not only are they important for your muscles, but, they can lower blood pressure and cholesterol and lower blood sugar levels.

What are protein powders made of?

Protein powders are generally made up of milk and egg whites. However, there are vegan and plant-based options, that are derived from soy, hemp, pea and many more. Some powders can be more processed than others as they contain, added sugars, artificial sweeteners, vitamins and minerals and even some additives like caffeine and so it is important to know which powders to go for and which to stay away from. 

What does protein powder do to our bodies?

Fulfill our appetite 

It has been continuously shown what positive effects protein powders have on the body. They can help with weight management as it causes you to feel fuller for longer. Having a feeling of fulfillment means that you are less likely to frequently snack in between meals which leads to a healthy weight or losing weight if necessary. Many studies have found that protein powder may also be able to reduce body fat in overweight people.

Encourage muscle growth 

If you want to encourage muscle growth, then protein is the main food source that will enable this. Many gym enthusiasts consume protein shakes as they believe that they can create bulk. For people who want to gain muscle mass, protein powders are the way to go.

Aid with recovery after exercise

Alongside contributing to muscle growth, protein powders can assist with recovery after exercising. Muscles and tissues that have been damaged and are sore after a workout can be repaired with powder. Protein with a combination of carbohydrates can help muscles restore and regain their strength through protein synthesis.

Help shake things up

Protein powders can be taken when you don’t feel like eating meat for lunch and dinner. If you find that your meals throughout the day are lacking the protein that your body needs, then substituting meat for protein powder if a nice way to mix it up and have a delicious smoothie or baked goods.

To shake or not to shake?

While it is clear that you can get the proteins you need in your everyday foods, if the proteins you are eating aren't enough, you are looking to lose weight or bulk up, protein powders are what will help achieve your goal.

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Banana Protein Donuts

Banana Protein Donuts

These banana protein donuts are full of protein and only 2 tbsp of sweetener, so you you can eat as many as you want, without feeling guilty.

Recipe

  • 2 ripe bananas 
  • 2 eggs
  • 1/4 cup butter
  • 2 tbsp honey or maple malt syrup
  • 3 tbsp coconut oil melted
  • 3 tbsp coconut flour
  • 1 scoop Nourish + Repair Vanilla Protein Powder
  • 1 tsp baking soda
  • 1 tsp baking powder 

Instructions

  • Preheat oven to 176 degrees Celsius 
  • Mix together the bananas, eggs, butter, honey and coconut oil until well combined
  • Stir in the coconut flour, protein powder, baking soda and powder until the flour is no longer visible 
  • Spray the donut pan with cooking oil or butter 
  • Spoon the batter into the pan. You should fill each donut cavity with around 2/3 of the mixture
  • Bake for 10-15 minutes or until they are brown. Make sure to use a toothpick to ensure that the donuts are cooked inside
  • Allow donuts to cool, add your favorite icing or toppings (I like to melt chocolate and cover with chopped pistachios or cover with cinnamon and banana) and enjoy. 

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Recipe of the week!

Recipe of the week!

Our recipe this week is a delicious, easy cranberry almond protein balls. Here's how to make these healthy snacks...

What you'll need:

1 cup raw cashews

1 cup raw almonds

10 pitted medjool dates

1 cup dried organic cranberries

1/3 cup almond butter

1/2 cup Nourish + Repair Vanilla 

What to do:

Combine all ingredients in a lage bowl and mix with a spatula until evenly combined. Then take a small portion into the palms of your hands and roll the dough into little balls. If you fancy cookies instead - flatten them out! Pop them in the fridge to set for an hour and enjoy!

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Nourish + Repair Double Chocolate Smoothie Bowl

Nourish + Repair Double Chocolate Smoothie Bowl

Recipe time! Give this Nourish + Repair Double Chocolate Smoothie Bowl a try. It's super delicious and full of goodness. Let us know what you think!

Ingredients

 

  • 1/2 cup almond milk (more if needed)
  • 1 cup frozen banana
  • 1 small handful of cashew nuts
  • 1 scoop of chocolate Nourish + Repair Double Chocolate
  • 1 TB raw cacao powder (or cocoa powder)
  • 1/2 tsp vanilla extract

Method

  1. Just blend all ingredients until smooth
  2. Pour into a bowl and top with desired toppings. We like to use fresh berries, banana slices, toasted coconut, almonds, chia seeds, and granola.
  3. Eat with a spoon and enjoy!

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Achieve Perfect Hair and Skin with ACV

Achieve Perfect Hair and Skin with ACV

Are you looking for all the incredible goodness of apple cider vinegar without having to endure the dreaded taste and smell?

Our ACV capsules are the perfect solution!  These capsules are 100% vegan and contain the all-important ‘mother’ culture, a complex structure of beneficial acids believed to be the essential source in providing the many benefits of ACV.

Don’t let the Instagram hype fool you, ACV and it’s numerous healing properties have been passed down through generations for centuries.

Legend has it that the Hippocrates (Greek physician’s) used ACV to treat various conditions such as ulcers, high cholesterol, fractures and digestion issues, to name just a few. Today the most popular use for this elixir is the promotion of healthy hair and skin.

Make sure that you are glowing from the inside out this summer and pick up a few bottles today!

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Recipe of the week: Protein Pancakes!

Recipe of the week: Protein Pancakes!

We are OBSESSED with these Nourish + Repair protein filled pancakes. Using only eight ingredients and a blender, these are dangerously quick and easy to make.

They are delicious topped with mixed berries, banana, coconut yogurt, nut butter or simply drizzled in maple syrup – the possibilities are endless.  If you’re feeling decadent, you can add dark chocolate chips to the batter before adding to the griddle pan. However you serve them, these pancakes make the perfect post work-out breakfast! 

All the yumminess without any of the guilt! We hope that you love this recipe as much as we do.

Ingredients

  • 1-2 scoops of Nourish + Repair vanilla
  • 1 cup oats
  • 1 banana
  • 2 eggs
  • 1/2 cup egg whites
  • 4 teaspoons baking powder
  • pinch of salt, pinch of cinnamon.
  • 2 tablespoons flax meal

 

Method

  1. Add all ingredients to the blender on medium low speed until very well mixed.
  2. Heat a nonstick griddle to medium high heat. Add batter in small circles – about 1/4 cup per pancake. Sprinkle with blueberries or chocolate chips if you want.

When the edges start to look dry (2-3 minutes), flip and cook another minute or two on the other side.

  1. Top with anything you like!

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Nourished Nutrition’s recipe of the week!

Nourished Nutrition’s recipe of the week!

We LOVE energy balls as a sweet, tasty treat. If you’re looking for a healthy snack during that afternoon slump, protein balls are the way forward. They take minimal preparation time and no baking. They contain natural sweetness, protein and healthy fats. Our coconut cacao balls are loaded with nutrients and will give you that little extra boost at 3pm! Here’s our recipe for you to try, let us know what you think!

-120g fresh dates

- 2 scoops Nourish + Repair Vanilla

- 40g almonds

- 40g cashews

- 30g cacao powder

- 100g desiccated coconut

Blend the dates, Nourish + Repair Vanilla, almonds, cashews and cacao powder in a blender until a sticky consistency forms. Divide the mixture into 10 piles then using the palm of your hands roll the mixture into balls.

Roll the energy balls in the coconut ensuring all sides are covered then pop them in the fridge for an hour before eating.

You can thank us later...enjoy!!

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Kick that sugar habit!

Kick that sugar habit!

We know the feeling of constantly craving sweet and sugary snacks. Research is showing that it’s not just bad for your waistline but that large amounts of sugar consumption leaves us with addiction-like symptoms including withdrawal and excessive cravings. Here’s our top tips on how to kick that sugar habit!

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