HAZELNUT MOCHA SMOOTHIE – BREAKFAST

I always recommend starting the day with some protein and fat to fuel your body and brain through a busy morning.  But you needn’t limit yourself to eggs.

Protein powders are versatile and provide all the essential amino acids required by the body. It’s important to choose your brand wisely though, as some have added sugar, poor quality preservatives and inflammatory sources of protein such as genetically modified soy proteins. Plantforce Synergy Vegan Protein available in Lloyds Pharmacies nationwide is a perfect blend of rice, pea and hemp protein suitable for those following dairy- and gluten-free diets.

Whether you’re off to work, the gym, an exam or on the go all day this smoothie will help to sustain you right up to lunch time, and the cheeky caffeine hit will help to boost performance. Coffee is often targeted as an unhealthy beverage as it is a stimulant that increases cortisol release (the stress hormone) in the body.  But its effect is relatively mild. Used strategically, and not to artificially prop your energy levels throughout the day, caffeine can increase physical performance, concentration and focus. When it comes to caffeine, the dose really does make the poison!

(makes 1 serving)

  • 1/2 or 1 banana, peeled (use 1/2 banana to reduce sugar content)
  • 1 scoop of chocolate Plantforce Synergy Protein Powder (if you already purchased the vanilla flavour,  then add a heaped tablespoon of Nua Natural Cacao Powder)*
  • 1 heaped teaspoon Meridian Hazelnut butter (or almond butter)*
  • 150ml almond milk
  • 100ml water
  • 4 ice cubes
  • 1 tsp medium roast coffee granules

Superfood Boost (Optional): add a heaped teaspoon of Nua Naturals Energy Smoothie Booster*

*Available in LloydsPharmacy Stores.

Equipment: blender

Instructions: put all the ingredients into a blender cup and blend until smooth. For a quick breakfast you can fill the blender the night before, pop a few ice cubes the next morning and quickly blend so its ready in less than a minute.

NUTRITION INFORMATION PER SERVING
Calories Fat Protein Carbs Sugar Fibre
333 13g 21g 35g 14g 7.4g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Advertisements

‘The Healthonist’ Recipes by Pamela Ryan – Cacao Tahini Protein Balls

This weeks recipe by nutritional therapist Pamela, is Cacao Tahini Protein Balls. Perfect for gym goers and athletic folk, pre or post training.

I’ve been getting lots of requests from my athlete friends for some decent protein/energy balls.  Tired of spending a small fortune on processed protein bars, and not so much fans of sugar-laden chocolate milk drinks, I have been tasked with the job of creating some tasty protein balls with enough carbohydrate for replacing post-training muscle glycogen. To make things more difficult, there was a specific request for a nut-free recipe!

These Cacao Tahini Protein Balls are just sweet enough without being sickly-sweet. In place of nut butter I use light tahini (a calcium rich sesame seed butter) and coconut oil (coconut is not a true nut…botanically its a ‘drupe’ or fruit, nut & seed!). Nua Naturals raw organic cacao powder and cacao nibs provide a gorgeous rich chocolatey flavour. Cacao provides a natural (and less potent) caffeine hit which can be useful pre-training, but is also rich in blood oxygenating iron and chromium, which regulates blood sugar.

Dried dates lend their sweet caramel stickiness into the mix, whilst scoring additional points for being particularly rich in potassium, magnesium, selenium and zinc…all of which are vital co-factors involved in cellular energy production. Chomp these pre- or post-training. The recipe makes about 16.

INGREDIENTS

To make the balls:

  • 10 dates
  • 2 scoops (50g) of vanilla pea / hemp protein powder
  • 1 cup Nua Naturals raw cacao powder
  • 1 heaped Tbsp Nua Naturals cacao nibs
  • 1/2 cup light tahini
  • 1 heaped Tbsp coconut oil (room temperature/unmelted)
  • 1/2 tsp ground cinnamon

Coating options:

  • Chia Bia whole chia seeds
  • Poppy seeds
  • Sesame seeds
  • Desiccated coconut
  • Cacao Powder
  • Ground almonds

Step-by-Step:

  1. Put the dates in a glass bowl and pour over a half-cup of hot water. Allow to soften for about 10 minutes.
  2. In a food processor briefly blend all of the remaining ingredients.
  3. Drain the dates and add them to the food processor. Blend the mixture until it resembles a slightly moist gravel or clay that when pressed together, will hold.
  4. Roll into individual balls (should make about 16 balls).
  5. To coat the protein balls, spoon out your chosen coatings onto individual saucers and get rolling.
  6. Chill the balls in the fridge for an hour before eating.
  7. Store in the fridge for up to 3 weeks or in the freezer for up to 2 months.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist