Matcha is made from green tea and comes in powder form. It is naturally high in antioxidants and can boost brain function because it contains L-theanine, which also supports sleep. Matcha also relieves stomach pain and supports digestion. With matcha being naturally high in caffeine, it is something that I include in my mornings and avoid in the evening.
This smoothie is a very healthy one. It may take some getting used to as it isn’t overly sweet. That being said, I love it. You can train your palate to love anything if you just give it a chance. This smoothie is high in fibre and the plant-based protein keeps me full for longer.
Serves: 1
Preparation time: 10 minutes
Ingredients:
1 frozen banana, peeled
½ cup fresh or frozen blueberries
5 strawberries fresh or frozen
1 handful baby spinach
1 tablespoon chia seeds
1 serving plant-based protein powder
1 tablespoon almond butter
1 tablespoon barley or wheatgrass (optional)
1½ cups coconut water
2 ice cubes
Instructions:
Place all the ingredients into a blender, and blend until smooth.
Hint: Use organic pea protein if you have a sensitive digestive system as it helps with digestion.
-Melissa
Guilty as charged! I promised you guys more recipes and to be honest, with the launch of my cookbook WHOLE - bowl food for balance, it has been crazy! I am hoping that this insanely delicious smoothie makes up for it. If you haven't shopped my book yet then click here to get your hands on a copy!
As you guys know I have PCOS (polycystic ovarian syndrome) This is an endocrine disease that stops me from having a regular cycle. I used to feel really ashamed about sharing it with others. However, I have since learned that 8-10% of females at childbearing age have it. I have also learned along the path of discovering my health that it is a solvable problem through healthy eating and lifestyle changes.
It can be overwhelming when you look at the whole picture and you have so many people telling you what not to eat and what to eat. I have learned that the only way I am going to succeed is to make one small change a day or even in a month. All the little changes eventually add up and before you know it you will be leading a healthier lifestyle.
This smoothie bowl is unique because I recently discovered that banana isn't ideal for me to be having as someone with PCOS because it is higher in sugar and sugar triggers hormonal acne. It's not to say a banana is bad. It's just to say that it isn't necessarily good for me as an individual right now. The problem is though, is that I love creamy smoothies. I mean duh, who doesn't. I went down the rabbit hole to find out what solution and I found it. Steamed sweet potato. Yes, you heard me. I steam it, then I freeze it, then I blend it and it is glorious! It makes the smoothies super decadent and delicious and it doesn't overpower the flavours. It's a healthy carb and a great kick starter to my day! I steam the sweet potato then I freeze it placed out on a baking tray so that it doesn't stick together. Once frozen I add them to a freezer safe Tupperware.
If you do this you end up with at least a weeks worth of supply and you can give the bananas a break. Try it and see how you feel. Does your body love it or not so much? It's about listening to what works for you. For now, I am on a mission to make as many small changes as I can in order to achieve normal health and hormonal balance!
Ingredients:
1 1/2 steamed and frozen sweet potato (about 2 cups) – white or orange sweet potato
1 cup of frozen berries of your choice (I used blueberries)
1 teaspoon acai
1 teaspoon chia seeds
1/2 ripe avocado
1 serving of pea protein powder or protein powder of your choice
2 majool dates, pitted
1 tablespoon of almond butter + extra for drizzling on top
1/4 cup almond milk, you can add more if needed.
toppings all optional:
chia seeds
raspberries
sliced banana
coconut
strawberries
almond butter
pumpkin seeds
buckwheat
sunflowers seeds
Instructions:
Add all ingredients to a blender and blend until smooth. Decorate with toppings and serve!
-Melissa
It’s all in the name. This smoothie bowl is packed with Vitamin C and quick and easy to make. There’s no reason not to start your day right by enjoying this bowl for breakfast.
Ingredients:
Instructions:
Blend the pineapple, paw-paw, coconut water, lemon juice, mint, chia seeds, and ice until smooth.
Add the smoothie to a bowl. Decorate with gooseberries and almonds kiwi fruit, dragon fruit balls, and star fruit.
This is a moment to connect with your food and put some good energy into it. If you feel like decorating with other seeds, nuts and a variety of fruits. Go wild! Real food is good for you and filled with vitamins and minerals!
Health Fact:
Kiwifruit is high in Vitamin C which is a powerful antioxidant. It also helps to build strong bones and strengthen the immune system.
-Melissa
I always laugh at myself come this time of year. The time of year when I go into a flat panic that I am not “summer” ready.
My tan is non-existent and I look more like a translucent desert gecko than a living, breathing human being.
Oh, and of course, the beach “bod” is never where I want it to be.
Winter has been good to me this year… almost too good.
If winter were a philanthropist, it might be first in line for a Nobel Prize or two.
The truth is I am very far from having the quintessential sun kissed, beach body complete with bespoke bikini.
I have however, taken up a new regime in order to get there.
The first step is to be kind and remind myself that there is no such thing as perfection.
The second step is to incorporate exercise into this daily mantra. I have begun taking Pilates 3 times a week.
The third (and perhaps most effective catalyst of this new regime) is trying to eat healthier.
It all comes down to making better choices.
Rather than reaching for a packet of crisps - I reach for some fresh carrots and tasty hummus, which I whip up myself.
I have replaced the oh-so-indulgent milky latte’s with peppermint tea and a slice of lemon and to be honest? I’m enjoying the changes.
Naturally I haven’t mastered them but that’s okay, I can only take one step at a time anyway and the plan is to evolve into a healthier version of myself over time.
It’s more sustainable that way.
So, to all the women out there beating themselves up because they don’t look like a supernova in a two-piece, be kind to yourself.
Health is a journey, not a destination.
Of course any journey begins with a simple step, so get off the couch. Take a walk, go for a swim or get to that yoga class you have been promising yourself you were going to do.
This recipe is part of my healthy changes. Rather than toast and cheese for breakfast I include things like chia pudding. I make it with unsweetened almond milk and protein powder from a local super food brand called Wazoogles. Chia seeds are high in fibre, good for digestion and offer omega 3’s. Give it a whirl and try starting your day with this!
Serves: 2, cook time: 25 minutes
Ingredients:
Chia Pudding:
Acai Smoothie Layer:
Fruit Layer:
Instructions:
Add the chia seeds, almond milk and protein powder into a bowl, mix to combine and set aside for 20 minutes, until the seeds absorb all the liquid. Then add the honey and stir through. If you need to feed them with a little more almond milk do so.
Add the smoothie ingredients to a blender and blend until smooth and creamy.
To assemble the jars add a layer of chia pudding, a layer of sliced strawberries and coconut and top with acai smoothie. Top the jar with fresh blueberries, raspberries and toasted coconut.
You can close the lids of the jar and set aside in the fridge over night or simply eat and enjoy right away!
-Melissa
