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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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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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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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The link between food and your mood.

The link between food and your mood.

As more studies emerge, more people have become aware and conscious about what they are eating and how there is a relationship between what you eat and how it can affect you. It can go as far as that what you choose to eat, or drink can encourage bad moods and depression. Therefore, it might be a good idea to start paying attention to what you eat. As your gut is the main immune system, if this is not balanced with healthy foods, it becomes imbalanced and can cause mental illness. The main food that causes these problems is sugar. Sugar triggers the same pleasure center in the brain as addictive drugs, which is why it can be so hard to give sugar up, therefore, we lose self-control, overeat and subsequently, gain weight.

There is also further research that suggests that stress can be triggered by our sugar levels. When we are stressed, our bodies crave sugar as a way of energy and comfort. It is evident today, that we can fix many of our mental health issues by just simply changing our diet. Instead of eating processed and sugary foods, consuming more complex carbs, such as fruit, vegetables, nuts and whole grains. Additionally, eating high protein foods, such as, fish, meat, poultry and dairy which help energy levels and immunity levels. Amino acids that are found in protein is essential for our mental health and supports brain functions.

That being said, we aren’t saying you should cut sugar out altogether. Instead of having a bad day and eating unhealthily the whole day, only have one bad meal and eat healthy the rest of the day, that way you are learning to curve your addiction and not feel bad about eating something unhealthy. It is about learning to have a little snack of chocolate and not the full bar.

While not everyone is affected the same way and some people are able to eat poorly and it not affect them, there are so many people who have this problem, most people do not even realise that they have it and wonder why they are so up and down. 

So remember to choose healthy foods that make you feel happy, a balanced diet to prevent any symptoms of depression, leave the processed foods behind and if you do have a treat, make sure it is only one. 

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