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Nourished Nutrition Community

The ultimate protein banana bread recipe

The ultimate protein banana bread recipe

Craving dessert, or perhaps a sweet breakfast, but don’t want to feel guilty? Our delicious protein banana bread recipe, made with Happy Way’s LIKE A VEGAN vanilla protein powder - vegan, is both easy to make, and low in sugar. Increase your protein intake and satisfy your sweet tooth with this healthy alternative to dessert that the whole family will love!


INGREDIENTS:
• 1 ½ scoops vanilla or chocolate protein powder
• 1/2 cup maple syrup
• 2 ripe bananas
• ½ cup whole wheat flour
• 1 tsp baking soda
• ½ tsp cinnamon
• 2 tbsp Greek yoghurt
• 1/4 cup peanut butter
• 2 eggs


METHOD:
1. Preheat oven to 180 degrees C
2. Mix all of the dry ingredients together
3. Add bananas, eggs, Greek yoghurt and then mix until well combined
4. Use parchment paper or butter and spread this in a pan
5. Bake for 45 minutes or until golden.
6. Allow to cool and enjoy with a nice cup of tea

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Christmas recipe - gingerbread

Christmas recipe - gingerbread

Christmas is just round the corner and we’re getting into the festive spirit with our fave gingerbread recipe – give it a go and let us know what you think!

Ingredients:
125g butter 
110g brown sugar
125ml golden syrup 
1 egg yolk 
375g plain flour 
1 tbsp ground ginger
2 tsp mixed spice
Royal icing to decorate with smarties 

Method:
Preheat the oven to 180C. Using parchment paper, line 2 baking trays. Beat the butter, sugar and golden syrup together until smooth and a light cream color. Beat in the egg yolk. Add the flour, ginger and mixed spice. Knead the mixture with your hands until it is smooth and there are no lumps. Cover the mixture with cling film and put into the fridge for around 30 minutes.


Once it has cooled, sprinkle some flour onto your surface and then roll out the dough. Using your own preference sized gingerbread cutter, cut out the shapes and place on the baking tray. Bake for 10 minutes or until they are golden.

Using the royal icing sugar, you can make a face and add some smarties as buttons. Enjoy 

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Essential nutrients that your body needs

Essential nutrients that your body needs

1. Water – keeping hydrated is one of the most important things that you can do. Water is essential for survival, especially as it makes up 60% of our bodies. Out bodies rely on water and without it we would be dead.


2. Carbohydrates – Carbs normally get a bad reputation for being bad for you and not nutritional enough. However, in reality, carbs are essential for the body. They are broken down into glucose which fuels your brain and body. Carbs also ensure that your body does not break down proteins to gain energy, preventing muscle mass. Eating healthy and complex carbs are the ones that do not cause you to put on weight as they keep you feeling fuller for longer. Whole grains, fruit and vegetables are examples of complex carbs.


3. Protein – it is no secret that protein is good for your body. Not only does it help form muscles, but they provide all of the amino acids that your body needs.


4. Fat – again, fats have earned a bad reputation, however, the fats that are bad for you are trans fats. These are found in processed foods and baked goods and they have shown to significantly increase the risk of heart disease. However, unsaturated fats can help protect the heart and aid in the prevention of heart disease. Healthy fats, such as nuts, salmon, avocado and olive oil is also good fats that your body needs to protect against disease.


5. Vitamins – everyone knows the importance of vitamins, so it should come as no surprise that it makes the list. There are many different vitamins, all with their own unique quality and all have a vital role for maintaining optimal health. The vitamins that your body needs are:
• Vitamin A – this is vital for skin and eye health.
• Vitamin C – vital for bone and muscle structure and immune support
• Vitamin D – critical for bone and immune health
• Vitamin E – important for the body’s organs
• Vitamin K – builds strong bones
• B Vitamins – play a role in cell metabolism and are needed for good health


6. Minerals – Minerals also have their role to play with your body. Iron, for example, is key to blood production, helping to strengthen bones and teeth. Magnesium is a crucial component for more then 300 reactions in the body.


7. Omega-3 – this is needed to aid the heart function. Foods such as salmon and mackerel are active with omega-3 and do not require much energy.


8. Fibre – fibre has heart-health benefits, such as reducing blood pressure and inflammation. It also helps control blood sugar levels, helps you live longer and maintain healthy bowel movement.


9. Calcium – This is key for your bone health. Over 99% of the body’s calcium is found in the bones and teeth. However, calcium is also good for the muscles, nerve functions and the movement throughout the body.


10. Sodium – A lot of sodium can lead to high blood pressure in some people, so Sodium is very important for fluid balance and blood volume. It also keeps nerves and muscles working correctly.


11. Potassium – this helps maintain the fluid balance and blood pressure. It is also vital for muscle contractions, heart health and regulating the PH level of your blood to prevent it from becoming too acidic. While potassium is normally associated with bananas, there are in fact many foods that contain potassium, such as, spinach, tomatoes, potatoes, avocados, salmon and sweet potatoes.

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Chocolate protein mousse

Chocolate protein mousse

Recipe:
• 1 scoop chocolate protein powder
• ½ avocado
• 1 tbsp cocoa powder
• 1 tsp honey
• 1 tbsp Greek yoghurt
• 1 tbsp coconut oil


Instructions:
Mix all the ingredients together until the mixture is smooth. Pout into individual bowls and refrigerate for 30 minutes or until the mixture is thicker. Top with your favourite fruit or cream and enjoy.

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Energy boosting food to kick start your day

Energy boosting food to kick start your day

1. Oatmeal – it is packed full of fibre which keeps you feeling fuller for longer and improving your digestive system. As oatmeal is also a complex carbohydrate, it means that these can be broken down slowly and so you will feel great for longer. Alongside this, it prevents snacking and so if you are looking to lose weight, it is a good option to help you stay away from those pesky snacks. While it can be tasty to add lots of golden syrup, it is best to stick to nuts, cinnamon or fruit and so you don’t crash later in the day.


2. Bananas – bananas are the perfect sweet but simple food to eat in the morning. Not only do they give you the energy that you need, but they are full of potassium which can lower blood pressure which is great for people who are heading out for a busy day.


3. Eggs – Not only do eggs only contain around 75 calories per egg and so you can have a few to keep you full, but they are rich in B vitamins which turn the food you eat into the energy that you need.


4. Blueberries – Blueberries are a sure way to keep you feeling awake and prevent dreadful crashes later in the day. They aren’t just packed full of antioxidants but they are low glycaemic and so they affect your blood sugar less than other fruits.


5. Oranges – being full of vitamin C, oranges contain the right vitamins to see you through the day. Oranges are better to eat rather than drink as there is less sugar in a real orange than fruit juices.


6. Peanut butter – As long as you pick the correct jar, peanut butter is full of healthy fats that wake up your digestive system and keep you energised. Make sure you get the low sugar or sugar free alternatives.


7. Smoked salmon – salmon is a great source of healthy protein that will keep you feeling full until lunch. The fatty acids within it will also keep your brain sharp and working all day.


8. Almonds – if you are rushing out of the door and need something quick to grab, almonds are the perfect food. They are full of protein which means that they will give you lasting energy, even when you’re exhausted.


9. Watermelon – Watermelon is a nice sweet fruit that has a number of positive health effects. It also has a very high water content, meaning that you can easily stay hydrated.


10. Strawberries – full of vitamin C, folic acid and fibre. Vitamin C is known to ward off illness, which means that strawberries are a good way to start the day and keep the doctor away.

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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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Protein powder hangover recipe

Protein powder hangover recipe

Ingredients:

½ cup of coconut water – this will be the part of the shake that will rehydrate you. Coconut water supplies electrolytes like potassium, which likely went down the toilet the night before.


1 cup of frozen raspberries – this sugar can help you get back onto your feet


1 scoop protein powder – a healthy dose of protein can help stop the muscle catabolism that too much drinking brings about


1 tbsp almond butter – this is a good source of magnesium, which will help get your levels back up


1 tbsp chopped ginger – this helps settle stomachs


1 tbsp honey – this will give your blood sugar and spirits a boost.

Method:

Mix all of the ingredients together and then enjoy.

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6 natural ways to boost your energy

6 natural ways to boost your energy

Are you always feeling tired and low? Craving naughty food constantly? Having trouble sleeping? Always need a coffee to stay awake? Then look no further.
There are so many people in the world every day who are facing these problems. From one day to the next it is so hard trying to make yourself get out of bed to face the day. That first coffee in the morning that you can’t live without. Consuming bad foods because it’s a comfort. All of these are the wrong things for our bodies, and we will tell you the way to beat it.


1. Go to sleep 15 minutes earlier/restrict your sleep
It is a struggle waking up in the mornings and this could be because your body clock has not adjusted to the time that your alarm goes off. If you find that you are waking up only when your alarm goes off and not before it, then you should try going to bed 15 minutes earlier than you usually do. Do this until you naturally wake up a few minutes before your alarm and you will wake up feeling refreshed and less tired. By waking up when the alarm goes off, your body is not getting a full REM sleep cycle as it is being disturbed and that is what causes you to feel tired. By waking up naturally, your body has had that full, REM sleep without being disturbed and your body clock is in a perfect cycle.


2. Exercise
Exercise is proven to health you sleep soundly. Not only does it circulate oxygen around the body, but even going for a walk can help you feel relax and feel tired and so you are ready when it comes to bed to sleep.


3. Learn to control the amount of sugar you have a day
Instead of having a bad snack, swap it for something healthier. As we have learnt in previous blogs, sugar can cause fatigue, depression and anxiety and so if you are already tired and you also have a poor diet, then your energy levels will be falling very fast. Eating foods such as, oats, bananas, chicken and turkey, spinach and fish which all help to boost your mood. If you do not get enough omega-3 in your diet then that can lead to depression and so fish is one of the best things you can eat to life your energy.

4. Swap the coffee for water or tea
Of course, coffee may give you a boost, but only for a while and it is followed by an exponentially greater energy crash. Instead of having a coffee, drinking water or a tea, such as green tea, is a healthier option and does not have the same affects that a coffee does on your energy. If coffee is the first thing that you drink in the morning, then it means that you cannot rely on it and without that coffee you would be falling asleep. Your brain has now adapted to this way and cannot function without it, therefore, making you tired and crash when you don’t have it, and the more of it you have, the more of it you need to be able to stay awake as you become immune to it. Instead of coffee, having a tea or water in the morning is the best way to wake up feeling refreshed and energised. It may take a few days to stop feeling groggy as your body will be used to coffee, however, once you are over the withdrawals, you will begin to feel good and not need to rely on coffee to stay awake, as that is the function of your body.

5. Lighten the load
One main reason people are fatigued, is due to having too much on their plate. That can include, family, work and social obligations. Instead of trying to fit it all in, learn to prioritise. Create a must do activities list. Set your priorities in terms of what is most important. Make sure that you allow time for yourself, if you are working all week and then it comes to the weekend and you find that you must see friends and parties, don’t go to them, learn to be selfish and relax.

6. Control stress
Stress takes a toll and can lower people’s moods. Going to a support group, seeing a therapist or partaking in relaxation therapies, like meditation, yoga and self-hypnosis are all effective tools for reducing stress.

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What is the best protein powder for pregnancy?

What is the best protein powder for pregnancy?

It is recommended that women who are pregnant should up the amount of protein in their diets by 25 grams per day. While this is not the easiest thing to do, as pregnancy is a busy business, between going to doctors appointment, keeping up with classes and setting up an adorable nest for the new baby, there is not a lot of time left energy to be constantly cooking and making sure that your nutritional diet is at it’s best. That is where protein powders come in handy as you can receive the extra protein that is needed by incorporating it into easy snacks, such as smoothies and protein shakes, bliss balls and more.


It is important to make sure that you are choosing the best protein powder for you and your baby though. Ensuring that is it an organic and natural powder is the first way to go. Natural protein powders avoid all the nasty preservatives and artificial sweeteners. As the whey protein also comes from cows milk, whereby, the cows are fed with natural grass pastures and no hormone-treatment is used, whey contains the maximum nutrition, within food safety laws. If you are looking to mix it up, are vegan or are lactose intolerant, then plant-based protein is the best for you. Not only are they healthy, they provide about the same amount of protein as the milk based proteins.

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Peanut butter and banana protein muffin recipe

Peanut butter and banana protein muffin recipe

Ingredients:

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

Method:


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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