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Nourished Nutrition Community

Food swaps that will make your diet instantly healthier

Food swaps that will make your diet instantly healthier

1. Swap white pasta, bread and rice for whole grain – There is no need to ditch the carbs all together, you just have to learn which are the correct carbs to be eating. Whole grain carbs help reduce blood cholesterol and lower risk of heart disease. Furthermore, they provide more potassium, magnesium and other nutrients.

2. Swap plain jacket potatoes for sweet potatoes – While jacket potatoes are tasty, they are starchy and so swapping to sweet potatoes means you are eating a healthier potato and getting one of your five a day.

3. Make your own porridge instead of the pre-packed version – when you are in a rush, it is tempting to eat the pre-packaged porridge, however, when you make your own porridge you are in control of what goes in it. You can buy plain oats and decide whether you want added sugar or nuts and fruit on top. There are higher levels of salt, sugar and flavours in pre-packages porridge which is what you want to avoid.

4. Swap fruit juice for fruit itself – You may want to re-think going for a fruit juice next time, as they are very high in natural sugar and is missing the fibre that fruit provides.

5. Swap shop-bought salad dressing for homemade – It may sound like a faff having to make your own dressing, but it really only takes a few minutes. A base, such as olive oil and vinegar is a tasty mix, or vinegar and lemon dressing. They are lower in fat and calories with more nutritional value. For a French dressing, olive oil, red wine vinegar, Dijon mustard, garlic and salt and pepper.

6. Swap crisps for popcorn – It may sound like an unhealthy option, but popcorn is lower in fat that crisps.

7. Swap full-fat yoghurt for low-fat or no-fat yoghurt – Plain yoghurt has less sugars and fat than the normal full-fat yoghurt. There is no risk of eating too much yoghurt and having too much sugar, as you can decide if you want to sweeten the low-fat yoghurt yourself with a tea spoon of honey or fruit.

8. Swap a chocolate bar for dark chocolate dipped strawberries – unfortunately, almost all chocolate is rich in fat and sugar, which is why you have to think about portion control. Dipping strawberries in melted dark chocolate means that you are eating less chocolate, therefore, there is less sugar and fat than a chocolate bar. Dark chocolate is also known to have nutritional value.

9. Swap chocolate biscuit for muesli bar – Commercially made biscuits contain large amounts of butter and salt which is why they have such a long shelf life. Along with the amount of fat and sugars in them. Baking your own muesli treats means that you can control what goes into them. Experts recommend, oats, raw nuts, raisins, chia or pumpkin seeds, honey, dates, olive oil and margarine. They are still sweet treats but using portion control you can cut them into mini squares.

10. Swap sugar for cinnamon – Cinnamon is not as sweet or bad for you as sugar. Alongside this, it has benefits that sugar doesn’t. It can help control insulin, help reduce cholesterol, speed up metabolism, burns belly fat and can help suppress your appetite.

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Peanut butter and banana protein muffin recipe

Peanut butter and banana protein muffin recipe


2 cups flour
1 scoop vanilla protein powder
2 tsp baking soda
1 tsp cinnamon
½ tsp baking powder
½ cup peanut butter
½ cup honey or rice malt syrup
½ cup melted coconut oil
2 eggs
1 ½ cup mashed banana
¾ cup probiotic milk


Pre heat oven to 180 degrees C and line muffin tin with cupcake cases
Mix and whisk all of the dry ingredients
In a different bowl, leave the milk for now but mix the rest of the wet ingredients together.
Stir in the milk and add the wet and dry ingredients together until well combined.
Pour the mixture into the cupcake cases and bake for 20 minutes or until the skewer inserted comes out clean
Leave to cool and enjoy

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Protein oatmeal cookies with chocolate chips

Protein oatmeal cookies with chocolate chips


• 2 cups oats
• ½ cup vanilla protein powder
• ¼ tsp baking soda
• 1/4 tsp salt
• 1/2 cup butter
• 2 tsp vanilla
• 1 egg
• ½ light brown sugar
• 4 tbsp cup chocolate chips

1. Pre-heat your oven to 176 degrees C. Line a baking tray with parchment paper.
2. Using a food processor, grind the oats until they form a flour consistency. Combine the oats with the nourish and repair vanilla protein powder, baking soda and salt.
3. In a different bowl, cream the butter with the sugar. Add the egg and vanilla extract until all of the ingredients are combined.
4. Begin to add the dry and wet ingredients together. Once you have done this, add the chocolate chips and slowly mix them in.
5. With the mixture, create balls and lie them on the baking tray.
6. Pat the cookie mixture down and then bake for 10 minutes

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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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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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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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