Avocados offer remarkable benefits for the skin with its healthy fats which also aids to lower bad cholesterol. Half of a medium-sized fruit contain 6 to 7 grams of fibre that helps feeling full faster and longer, making it a go to weight loss aid. Spread half on rye or gluten-free bread with some cracked pepper, a pinch of salt and few leaves of spinach or rocket or add it to a smoothie for creaminess.
Bananas contain powerful antioxidants that help fight free radicals as well as potassium (essential electrolyte for the body) and fibre in abundance that keeps the digestive system regulated. Have them on rye or gluten-free toasted bread with a bit of almond or peanut butter and sprinkle with cacao nibs or raisins. And always keep some frozen to add to smoothies making them thick and sweet. Adding less liquid will give the smoothie a pudding like consistency which can be eaten with a spoon and tastes like a treat.
Berries can help the body fight free radicals for their powerful antioxidants content which also protects skin and hair. They’re the perfect topping for yogurt and porridge and add flavour without spiking blood sugar. They work great in smoothies and frozen acai creates the most decadent chocolate tasting smoothie bowl.
These tiny seeds are an excellent source of plant based protein, omega-3 fatty acids, which raise good cholesterol and lower inflammation. They’re also full of fibre, calcium, magnesium and zinc. Soak them overnight in milk or plant based milk and they will turn into pudding. Mix in some spices (cinnamon or anise), cacao or carob powder, fresh fruit, goji or mulberries and for crunch cacao nibs and coconut chips. Drizzle honey or maple syrup to taste.
Nuts and seeds are filled with healthy fats, protein, minerals like zinc and copper and vitamin E which promotes skin and eye health. Use a scoop on porridge and chia puddings, into smoothies to add creaminess or simply spread on bread to create a protein-filled breakfast.
Rich in probiotics to balance our digestive system and in healthy protein and minerals for our bones. Choose a sugar free dairy variety or coconut yogurt to top granolas or be the base for breakfast parfaits. Just mix in fresh fruit, chopped nuts, hemp, pumpkin or sunflower seeds to boost flavour and nutrition.
Perfect addition to any smoothie encouraging fullness, promoting muscle tone and weight loss thanks to its balanced amino acid profile. Plant based types like pea and hemp tend to be less allergenic and taste great blended with a banana, cacao powder, nut butter and superfoods. They can also substitute flour and mixed with eggs create a healthier version of pancakes.
No need to say how many vitamins and minerals can be found in fresh or frozen vegetables and how positively they affect our health. Keep some chopped mushrooms, peppers, broccoli for omelettes and pre-washed leafy greens to add to smoothies and breakfast is served.