Add 2-3 tbsp of said pud to coconut yoghurt, paleo granola or a smoothie bowl of your choosing. Top with fruit and you've got yourself a pretty well balanced meal! Take that meal prep 👊🏼
Fibre is also something that we are often lacking in our diet. It's important that we have enough fibre to support healthy bowel movements and to feed the good bacteria in our gut. Fibre also supports the production of short chained fatty acids (SCFAs) which support our immune and endocrine system, while also acting as a molecular communicator allowing communication between the gut and the host - that being us!
So if you're looking for an alternative breakfast option that will fill you up, provide you with approx 10-12g of fibre then look no further!
High fat, low carb, moderate protein - if you're into that.
More importantly it tastes great and is packed full of antioxidants, polyphenols, fibre and quality fats.
1/8 C almond milk
1-2 tbsp of coconut yoghurt
1/2 scoop of protein powder
handful of berries - strawberries, blueberries
1tsp peanut butter
1tbsp flax seed
1tbsp psyllium husk
1/2 tbsp cacao powder
3 cubes of ice
Chuck it in the blender
Pour it in a bowl
Top with cacao nibs, chia seeds and berries
… ‘cos everyone’s doing it.
But this is my take for the latte lovers and blender avoiders because who has time to clean a blender every morning?
1-2 shots coffee made via a coffee machine or stove top coffee. I use Bulletproof Decaf and Original
250ml milk of your choice, mine is Inside Out Unsweetened Almond Milk
2 tsp organic (grass fed if possible) butter
2 tsp MCT oil
1 tsp maca powder for hormone regulation
1 tsp reishi powder for immune support (and just about everything else)
1 tsp collagen powder for glowing hair, skin and nails.
1 tsp cinnamon for glucose metabolism
Please note, these may alter the taste of the coffee, so be prepared if the coffee taste is at the height of your coffee experience.
Switch out the coffee for a heaped tsp of Turmeric for a golden latte variation.
Brew your coffee via your preferred method
Place butter and MCT oil in your serving cup
Steam milk in a steamer (my preference for a latte style), or warm gently on the stove top
Pour coffee over butter and MCT oil and stir until combined
Voila, bulletproof latte!
Bulletproof coffee + MCT oil
Stove top coffee machine:
Now don't get too excited, when I say three ways - I meant three different ways you can spice up your morning nourishing bowl of porridge. Bon appetite!
All three porridges recipes have a base of...
1/3 C of Traditional Rolled Oats
1/2 C of Almond Milk or water (or whatever milk of your choice!)
The below should be added to make the flavour of your choice!
Cacao & Cinnamon
1 tsp of raw cacao
2 tsp of cinnamon
1 tsp of vanilla extract
Add all ingredients to a pot, over a low heat and mix together until the oats become creamy and delicious! Top off with fresh banana and a drizzle of honey.
PB & Cacao
(A common theme at Nourishing Annalise, in case you hadn't noticed!)
1 tsp of natural peanut butter
1 tsp of raw cacao
1 tsp of cinnamon
Add all ingredients to a pot, over a low heat and mix together until the oats become creamy and delicious! Top off with some of my Sugar-Free Granola for a little bit of crunch and fresh berries for a touch of sweetness.
Banana, Berries and Cinnamon
3 tsp of cinnamon
3 strawberries, cut into quarters (one sliced and fanned for presentation)
1/2 banana, sliced
Add the cinnamon, 8 blueberries, 2 strawberries (quarters) and 4 raspberries with the oats and almond milk and stir over a low heat until it all comes together in a creamy consistency. This may take 4-5 minutes. Don't let it boil! Top off with banana and the remaining blueberries, strawberry and raspberries.
Smoothie bowls. What do you think when I say those two words?
Loads of sugar, not much nutrients and perhaps a sweet treat?
Think again Sista! My Cacao and Peanut Butter smoothie is incredibly low in sugar – only natural sugar from the banana – and packed full of fibre, good fats and protein. It’s also devilishly tasty… but don’t take my word for it. Try it for yourself!
50ml of your choice of nut mylk, or water
1 small banana (frozen, overnight)
1 tbsp of raw (organic) cacao
1 tsp of flax seeds
1 tsp of chia seeds
1 tsp of natural peanut butter
½ scoop of protein powder (I use a pea and rice protein but if you are open to dairy option a whey protein is also fine!)
To make this into a smoothie, add a further 100-150ml of water
Add the small frozen banana into the blender / nutri-bullet with your mylk or water. I like to add the water first to ensure that none of the powders stick to the bottom of your blending device!
Add in the cacao, flax seeds, chia seeds, peanut butter and protein powder.
Blend until smooth and creamy.
Pour into your bowl of choice and top with your favourite toppings – like granola, fruit, chia seeds or nuts and seeds.
Feel free to add, change or swap out any of the ingredients! Customise and personalise, do what’s right for your body.