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Nourished Nutrition Community

Raw Cocoa Peanut Butter Slices

Raw Cocoa Peanut Butter Slices

These Raw Cocoa Peanut Butter Slices are the perfect, healthy snack to make. With no baking, they take barely anytime up at all. Plus they are the perfect treat to add your favorite Nourish +Repair protein powder to. 




1/2 cup mixed raw nuts 

1/2 cup desiccated coconut 

2 tbsp coconut oil

2 tbsp cocoa powder 

2 tbsp honey or syrup (depending on what you prefer) 

1/4 cup Nourish + Repair protein powder. 



2 tbsp coconut oil

1/3 cup peanut butter 



Line a baking tray with parchment paper. 

Mix all of the dry ingredients together until the mixture resembles crumbs. Then add the wet ingredients until well combined. Add the mixture to the baking tray and leave in the fridge while making the topping. 

Mix the coconut oil and peanut butter together until well combined. Spread this over the base and then put back into the fridge until set. 

Once it they are set, take them out of the fridge, cut into slices and enjoy. 

Store in the fridge or freezer. 

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Our Top 5 Nutritious and Delicious Breakfast Recipes

Our Top 5 Nutritious and Delicious Breakfast Recipes

Many people are too busy in mornings to make breakfast, and a lot of people either go without or grab something easy on the way into work, which is not normally very healthy. For people who want breakfast but don’t have the time; then these recipes below are definitely winners. 

1) Blueberry and almond Overnight Oats

Not only are oats filling which means that you will be fuller for longer as the body digests them at a slower pace, there are endless options to mix oats with. From fruit to protein powder, Nutella and peanut butter.


½ cup of oats

1/3 cup blueberries

1 tbsp of chia seeds

1 cup of almond milk

1 scoop of collagen or protein powder

Sprinkle of cinnamon on top

Mix all of the ingredients together in a bowl, seal with a lid and pop into the fringe overnight. Top with blueberries and almonds.


2) Smoothie

Having a refreshing smoothie in the morning is the best way to make you feel great, fill your body with antioxidants and so you it can fight off the signs of ageing skin and with lots of fiber, a sure way to fill you up.


1 apple

1 banana

Splash of milk

1 dollop of Greek yogurt

1/2 cup of kale

1 tbsp of honey

1 scoop of collagen or protein powder  

Add all ingredients together, mix and enjoy. This can be left over night in the fridge if you want to have it ready for the next morning.


3) Egg Muffins

Not only can egg muffins be made the night before, they are easy to make.


6 eggs

1/3 cup crumbled cooked bacon

½ cup of chopped spinach

1/3 cup of any cheese of your choosing

salt and pepper

Preheat the oven to 190 degrees and coat a muffin tin the cooking spray/oil. Beat the eggs, salt and pepper together in bowl. Fill each muffin cup with an equal amount of spinach, bacon and cheese crumbles.  Add the eggs mixture to the cups and fill approximately 2 thirds full. Pop into the oven for 15 minutes or until slightly brown on top.


4) Smashed avocado on toast

Avocados are rich in healthy fats, vitamins A and C, and fiber. They are a healthy food that enhances your complexion and fights ageing skin. Who doesn’t need that in the morning right? The beauty with them is that you can have avocado smash on toast topped with almost anything! Some of our favorites are halloumi, tomatoes, egg or salmon. A little spread of Vegemite on the toast also adds flavor.


1 avocado

1/2 lemon

salt and pepper

Mash the avocado and add salt and pepper. Spread the mixture on top of your toast, add a squeeze of lemon on top if you fancy and enjoy.


5) Banana Pancakes 

Pancakes are renowned for being unhealthy and only something you have if drizzled with copious amounts of chocolate and sugar. However, it is so easy to make healthy pancakes and not go over board with the sugar. Moreover, they can be left over night and you can re-heat them in the morning. 


4 ripe bananas 

4 eggs 

2 tsp vanilla extract 

1 cup quick oats 

2 tsp cinnamon

Mash the bananas in a bowl. Add the rest of the ingredients and mix until well combined. Heat a pan, add oil and then add the mixture to the pan over a medium heat for around 3 minutes. Flip the pancake and heat on the other side. Make sure the pancakes are a little browned before transferring to a plate and topping with your favorite toppings. But remember not to over do the sugar. Try topping with fruit and a light sprinkle of maple syrup. 

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A guide for eating carbohydrates

A guide for eating carbohydrates

While many people tell us to stay away from carbs and that they are bad for us; for those of us who want to lose weight, this is not in fact true. Sure, refined carbs, such as white bread, pastries, confectionery, cakes and sweet are what you need to be careful about eating as these can put added weight on and cause problems such as diabetes and other chronic diseases. However, in order to know what carbs to have, you have to know what they are.

Carbohydrates are split into 3 categories: sugar, starch and fiber. Fruit, vegetables and milk fall into the sugar category; starch includes rice, bread and potatoes; while fiber is found in whole grain breads and pasta. The problem isn’t the carbs, it’s the serving size and how much a day you are consuming.

Having toast for breakfast, a sandwich for lunch and pasta for tea is a lot of carbs, especially if they are the refined ones. For people who are exercising or are in a more active jobs compared to those sat at a desk all day, they need more starchy carbs. The way to consume carbs is by balancing them with other foods, such as fish, meat, nuts and seeds. If you go cold turkey and try to cut out all carbohydrates, this will in turn cause binging and overeating, especially if you cut out the starchy carbs. That is why it is important not to cut them out completely but restrict yourself. It is about learning how to substitute the refined carbs with good carbs and to swap too much carbs for a healthier option.

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How does your body process sugar?

How does your body process sugar?

Everyone knows that sugar is one of the worst things that we can put into our bodies and that it causes us to gain weight, but what does it actually do within the body?

Being that sugar is a carbohydrate that is turned into glycogen within the body, if you digest too much of it, it is then stores as fat (triglycerides) within your cells. Sugar enters the body within your blood stream and goes to the pancreas, which is where insulin is created to regulate your sugar levels. Sugar is stored within the muscles and lives as fat which is then used as energy when you need it later. However, if you consume too much sugar over long periods, this can cause serious problems, such as diabetes and kidney and heart disease. Furthermore, sugar also has a very negative impact on our mood and can cause you to become more susceptible to depression and other serious mental health problems. It is no surprise that most people after eating sugar will have a sugar crash, which leads to mental fatigue and irritability. This is something that we will look into a lot deeper detail in next weeks blog. That being said, we do need some sugars in our diet, but the natural ones that are found in fruit and vegetables. These sugars are not processed, and they are high in fiber and nutrients which makes it much easier for your liver to digest. Furthermore, they don’t cause sugar crashes. So, the best way to eat less sugar is to swap. There are lots and lots of yummy low or no sugar foods and snacks out there that you can enjoy without worrying about what affect it will have on you. Using our protein powder in a smoothie to create a sweet yet healthy shake. If you are craving chocolate, use our chocolate protein powder and create some yummy healthy pancakes or protein balls. Not only are these alternatives healthy, they are easy to make and will curve that sugar craving.

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9 quick and easy ways to enjoy whey protein powder

9 quick and easy ways to enjoy whey protein powder

Whey protein powder shake – by mixing your Nourish + Repair protein powder with milk to create a simple, yet enjoyable creation

Berry bowl – blend your favorite berries with some banana and coconut water. Make sure to change the amount of powder you add to change the consistency. Then just add your favorite toppings

Pancakes – using ½ banana, 4 large strawberries, 1 scoop of your choice of Nourish + Repair protein powder and 1 egg, combine all the ingredients together and then cook for about 2-3 minutes in a pan.

Chia pudding – using the ratio 2:1, mix any milk of your choosing with chia seeds and then just add a scoop of your favorite Nourish + Repair protein powder. Refrigerate for at least 4 hours before consuming and then enjoy.

Ice cream – blend 8 frozen bananas, 2 tbsp of Nourish + Repair protein powder, ½ cup of desiccated coconut, 1/3 cup of coconut cream or milk and a pinch of sea salt. Mix all of these ingredients until they are a soft consistency. Refrigerate for 1 hour before consuming and then enjoy.

Protein balls – toss 8 pitted dates, 1 cup of cashew nuts, 1 tbsp chia seeds, ¼ cup of cocoa powder, ½ tsp peppermint extract, 2 servings chocolate protein powder and 2 tbsp almond milk into a food processor and blend until smooth. Create 12 balls, refrigerate for 1 hour and then enjoy.

Oatmeal – using 1 cup of your favorite oats, add a scoop Nourish + Repair protein powder, ¾ cup sliced peaches (or any fruit you’d prefer), tbsp maple syrup, ½ cup milk (add more or less for the consistency that you want)m mix all of the ingredients together and heat in the microwave for 45 seconds.

Smoothie – add 1 cup almond milk, 1 cup strawberries, 1 frozen banana, ½ cup Greek yogurt, 1-2 scoops protein powder and raw honey for sweetness. Mix and enjoy

Cookies – mix 2 medium bananas, 2 scoops Nourish and Repair protein powder, 1 cup rolled oats, 2tbsp peanut butter and 2tbsp chocolate chips. Pour mixture into cookie (cupcake) tray and add to pre heated 180C oven. Bake for 12-14 minutes, depending on size. Let cool and enjoy.

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Different types of protein powder and which is best for you

Different types of protein powder and which is best for you

There are so many protein powders out there, but, how do you decide which one is right for you? Ensuring that you know which protein powder does what is key, which is why we have highlighted the main protein powders that are used and which person they would suit best.

Whey protein – This is one of the most popular protein products on the market. As it is milk based, it is easy to digest and absorbs quickly within the body, making it a popular choice for workouts. It contains 9 essential amino acids that are needed for optimum health. Being high in amino acid leucine, means that this protein is heavily involved with muscle growth. Whey protein also leads to that fulfillment of fullness and so there is less snacking throughout the day. For people who want to gain muscle, this is the ideal powder.

Casein protein – Casein powder is similar to whey, as it is also a milk-based protein that contains the essential amino acids for your body. It breaks down much slower in the body compared to the rapidly digested whey protein. This process happens as the casein produces curds in the stomach once exposed to stomach acid. Curds are not easy to break down, therefore, they take longer to digest and absorb, and muscles have a steady supple of amino acids over long periods. While casein does not increase muscle growth the same as whey protein, the high supply of amino acids does prevent the breakdown of muscle. This type of protein is useful as even at times of fasting, such as in between meals and sleep, this protein continuous to promote muscle growth. For people who are looking to lose some weight, this is the ideal powder

Pea protein – While this protein contains all the essential amino acids needed for increasing muscle size and strength, the milk proteins have a better amino acid profile compared to the pea protein. However, it is a good alternative to the milk proteins, for people who are vegan or have an intolerance or sensitivity to milk proteins.

Hemp protein – This protein is complete, containing all the essential amino acids. As it contains less protein that soy and pea protein, hemp is a good choice for people who prefer less processed protein sources. It is easy to digest, which means that the body can use almost all the amino acids for repairing damaged muscles. Furthermore, it is a good source of fiber. Health benefits, such as, improved blood sugar are linked with high-fiber diets.

Rice protein – This is another good alternative from the milk-based proteins. Despite lacking some of the essential amino acids, rice protein can still help build muscle. While it is inferior to the milk based proteins, studies have shown that pea protein can still help you gain muscle size and strength.

Soy protein – This is the most common plant-based powder. This is a good powder for people who follow a vegan diet or who do not consume much dairy in their diet. It is a good plant-based alternative to the dairy proteins, while still increasing muscle. Some men avoid using this powder due to fears that it will compromise their gym routine and muscle growth, as there are lower levels of testosterone in soy, however, studies have shown that soy does not appear to decrease testosterone levels in men.

How to use protein powder

Before you take protein powders, you have to know how to use them. People who do not get enough protein within their diets, should consider taking protein powders as a supplement. Those who want to gain muscle mass or feel fuller for longer in order to lose weight, should also consider using protein powders. While most nutrition value on powders will be correct, there are some that do provide too much per serve for most people. Some serves are up to 80 g which is too much for beginners. For a 65 kg adult, you should be looking to take about 40 grams of protein a day. This is 0.63 grams per kg body weight. If you are looking to bulk, then obviously need to increase this number. This number rises to about 1.5 g to 2 g of protein per kg body weight. Finally, while many people believe that taking a protein drink means that they are consuming fluids, you have to listen to your body. Protein powders can cause dehydration if you only drink them alone and so you have to make sure that you are drinking plenty of fluids.

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Healthy yet scrumptious dessert recipes

Healthy yet scrumptious dessert recipes

Healthy flapjacks


50 g of real butter

2 tbsp of smooth peanut butter

2 scoops of nourish and repair protein powder

3 tbsp of honey

1 apple peeled and grated

250 g of rolled oats

150 g of raisins

40 g coconut seeds



  1. Heat the butter, peanut butter and honey in a pan until melted. Add the mashed apple and 100 ml of hot water and mix together.
  2. Put the oats, dried fruit, seeds and protein powder into a big bowl and pour the mixture on top until all the oats are coated with the mixture.
  3. Grease and line a baking tin and pour all the mixture into it and level the surface. Bake for 50-55 minutes until golden.
  4. Remove and allow to cool then cut into square pieces.



Strawberry and apple Ice-cream 


2 chopped apples (frozen)

2 cups of strawberries (frozen)

1 scoop of collagen



  1. Place the strawberries, banana and collagen into a blender and blend until smooth.
  2. Put into a large container and freeze for 3 hours.



Raspberry Brownies


1 cup of raspberries

½ cup of unsalted butter

½ cup of dark chocolate

1 tbsp of vanilla extract

1 cup of golden caster sugar

2 eggs

½ cup of plain flour

½ cup of cocoa powder



  1. Add raspberries into a large bowl.
  2. Roughly chop the chocolate and slice the butter into small cubes. Put the raspberries into a blender with the chocolate and the butter and add the vanilla. Blend together until smooth.
  3. In a large bowl add the sugar and eggs and whisk together until foamy.
  4. Spoon the beetroot mix into a bowl and fold it into the whisked eggs then sift in the flour and cocoa powder and gently fold until smooth.
  5. Butter and line a baking tray and pour in the mixture and bake for 20-25 minutes until risen. Allow to cool and cut into squares.



Greek Yogurt Cookie Dough


6 oz of low fat Greek yogurt

2 tbsp of nut butter

2 tbsp of honey

A few drops of vanilla extract

2 tbsp of dark chocolate chips



  1. Add all the ingredients into a bowl and whisk together until smooth. Pop in to the fridge until you are ready to eat.
  2. Serve with chocolate chips


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10 foods that increase collagen production

10 foods that increase collagen production

 What foods increase the collagen production?

Kiwi – they are exceptionally high in vitamin C; a nutrient our body needs to execute the pre-collagen production phase.

Berries – like kiwis, berries are another great source of Vitamin C and they are sources of antioxidant that prevent free radical damage. Antioxidants protect against the breakdown of collagen cells cause by free radicals that are present in the air, food and water supply.

Almonds – These are full of Vitamin E. It serves to neutralize free radicals that are damaging to collagen cells.

Avocados – These contain a large amount of antioxidants.

Carrots – these are full of Vitamin A which helps repair and restore collagen in damaged skin.

Dark green veggies – these are some of the most nutrient-dense super foods which are sources of Vitamin A, C and E.

Garlic – This is rich in sulfur. Sulfur helps to prevent the breakdown of collagen and so it helps towards preserving healthy skin and joints.

Tomatoes – these are full of amino acids that protect our skin from sunlight. Tomatoes can help preserve youthful skin.

Citrus – Full of Vitamin C with a link to amino acids that are needed for collagen to form.

Eggs – chicken eggs contain collagen in the yolk. This can help with joint health due to their collagen content.

Sugar and refined carbs can damage collagen. To help your body to produce as much collagen as it can, you can’t go wrong with the above food. It is best to stay away from sugar and refined carbs which can cause inflammation and damage collagen. There is promising research around collagen anti-aging beauty benefits. Eating more Vitamin C rich foods and protein-rich foods with the right amino acids can help. Along with wearing sunscreen, not smoking and avoiding the bad sugars and carbs.

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Are you listening to your skin?

Are you listening to your skin?

Do you ever notice that your breakouts are always in the same area, such as your chin or forehead? Well this is not a coincidence. Sure it is a part of growing up and if you are eating unhealthy then it is bound to happen But most of the time it is because we don’t really understand our skin. Our skin is a big part of what makes us feel confident and beautiful and so this can be hard if we are constantly battling breakouts.

However, we have face (skin) mapping which can help you. Face mapping traditionally comes from ancient Chinese and Ayurvedic medicine. If there was any problems with your organs or immune and respiratory system, this would show in the form of breakouts, dryness and redness. Face mapping allows us to understand if there is an imbalance in the body and helps us to rectify this.

Forehead: bladder and intestines – If you have breakouts on your forehead then your body is not doing very well at breaking down certain foods. This could also relate to IBS or urinary tract infections.


  • Change the sleep cycle and ideally go to bed before 10pm and wake up around 6am. This is ideal for your liver.
  • Drink plenty of water as this will flush out any toxins.
  • Eliminate alcohol, sugar and carbonated beverages.
  • Chewing food well will help improve digestion.
  • Practice light exercise every day for 30 minutes, ideally yoga.


Ears and temples: kidneys – this could be due to dehydration. When the kidneys are involved, it indicates that there is a level or stress or aging and so you have to nourish the kidneys with hydration.


  • Drink plenty of water with a squeeze of lemon or lime
  • Avoid smoking and alcohol
  • Eliminate caffeinated drinks
  • Eliminate processed foods, such as fast and junk food
  • Eating cooling foods with high water retention is great, such as cucumber and watermelon


Between the brows: liver and stomach – having breakouts between the brows means that there is too much boozing. Acne in this area can be as a result of eating too late, eating heavy and fatty foods. Flaky or dry skin is linked to dehydration and overworked kidneys. This means that the liver is working too hard to remove toxins from consumption.


  • Exercise, but avoid overexerting yourself.
  • Get 7-8 hours of sleep
  • Avoid alcohol and smoking
  • Avoid late night snacks
  • Cut back on dairy and red meat


Nose and upper cheek: heart and cardiovascular system – This could be due to blood pressure and cholesterol. As well as air pollution which affects circulation. Having high blood pressure can cause mayhem for this area of the face.


  • Increase cayenne, garlic and mushrooms in your diet
  • Increase the amount of green tea that you drink
  • Eat less meat and salt
  • Get more exercise in the fresh air everyday
  • Massaging the area around your nose can improve circulation


Right cheek: lungs and respiratory system – having breakout on your right cheek is related to sinuses and allergies. The skin will be damaged through pollution, smoking and asthma.


  • Your lung meridian is strongest between 7-9am and so this is the ideal time to exercise
  • Drink lots of fruit and vegetable juices including dark leafy greens, kale, cucumber and celery.
  • Drink lots of water with lemon
  • Avoid fast and junk food
  • Get more fresh air
  • Stop smoking
  • Clean your cell phone regularly


Left cheek: liver and stomach – similar to the right cheek, exposure to air pollution and smoke can cause inflammation in the mouth or tooth sockets. Breakouts on the left cheek could mean that you have a dental problem. It is important to get your teeth looked at every 6 months.


  • Maintain a daily teeth cleaning routine
  • Eat more cooling foods such as cucumber, melons and green beans
  • Don’t overeat on junk food
  • Make sure to get an early and good nights sleep (7-8 hours sleep)
  • Clean cell phone regularly


Mouth and lip area: endocrine system – breakouts in this area can be due to stress or menstrual problems - where there is a hormonal imbalance.


  • Eat more fibre, including fruit and vegetables in your diet
  • Avoid spicy foods
  • Massage the abdominal area in a clockwise motion


Jawline and chin: stomach, kidney and reproductive organs – This is linked to the digestive system. Eating too much sugar and fatty foods, mixed with caffeine and alcohol consumption. It is important to try and maintain a balanced diet eating fruits and vegetables.


  • Stop eating late night snacks
  • Eat plenty of fibre including fruits and vegetables
  • Reduce as much stress as you can
  • Get 20 minutes of exercise everyday
  • Ensure you sleep 7-8 hours each night
  • Avoid processed sugars


Neck: thyroid – this is linked to cholesterol and eating the wrong foods and so your hormones are not balanced.


  • Get fresh air
  • Eat grass fed meat
  • Drink a lot of water
  • Get your hormones checked for imbalances
  • Take omega-3 supplements to get regulate hormones

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Collagen boosting recipes

Collagen boosting recipes

Chocolate collagen milkshake

1 x banana sliced

1 x nourished nutrition protein

1 x tbsp raw cacao powder

1 x scoop of Nourish + Repair Marine Collagen

Blend all together and enjoy


Strawberry and banana smoothie bowl

1 x ½ pack of frozen strawberry

1 x 25 ml Greek yogurt

1 x frozen banana

1 x scoop of Nourish + Repair Marine Collagen

Blitz together till smooth and pour into bowl. Decorate with fruits.


Avocado chocolate mousse

1 x avocado

1 x chocolate protein powder

1 x tsp raw cacao powder

1 x scoop of Nourish + Repair Marine Collagen

Blitz together and garnish with your favorite seeds and nuts


Mango Popsicle

¼ cup of honey or sugar

3 cups plain yogurt

4 ripe mangoes, peeled, sliced and cut into pieces

1 x scoop of of Nourish + Repair Marine Collagen

Blitz all, add more sugar/honey if needed and divide mixture between Popsicle molds. Freeze for 4 hours and then enjoy.

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