Healthy, nutrient boosting smoothies

February 15, 2016

Get your daily dose of nutrients with one of these healthy smoothies, each unique and delicious in their own way. FOR FAT LOSS HERO: Matcha (powdered green tea) TIP: Unlike many ingredients with weight loss claims, green tea won’t overstimulate your adrenal glands. If your goal is fat loss, a low-energy smoothie (500 to 750 kJ) is ideal. A smoothie with a low GI level, and high protein and fibre…


Salted caramel post workout smoothie

February 2, 2016

Change up your post-gym snack with this salted caramel smoothie by @silverspies. 3 heaped tbsp (approx. 30g) of natural whey protein (WPI or WPC) 2-3 medjool dates (depending on desired sweetness) 1/8 tsp pink Himalayan salt 1 large frozen banana ¼ tsp cinnamon 1 cup rice milk Simply place all ingredients into a blender & blend until smooth and creamy. Pour and enjoy. NEXT: Choc chip banana protein ice cream……


Smores protein cup

  Looking for drool-worthy recovery snacks? Try this smores protein cup recipe for a healthy treat.   What you’ll need (makes 1) 1 ½ scoops chocolate protein powder 1 tbsp cacao 2 tbsp melted marshmallow (or marshmallow fluff) ½ digestive biscuit Water What you’ll do Combine protein and cacao with one to two tablespoons of water to create a thick pudding. Lightly grease a small, round plastic container with coconut…

January 27, 2016

Nut butters uncovered

  They’re ‘good fats’ but how healthy are the various nut butters? Dietitian Melanie McGrice debunks the spreads.   “Nut butters are a good source of protein and good fats, some better than others! Try and pick a nut butter without too much oil, salt or sugar added,” says McGrice. “Many people use nut butter and butter together; it’s better to use one or the other.” Raw vs roastedRoasting nuts…

January 24, 2016

Vegetarian protein picks

Make your vegetarian lifestyle easy with these foods ideas. Eating out At a vego buffet, add more tofu, beans and nuts into meals like stir-fries, salads and soups for extra protein. The alternatives Look for modified versions of your favourite meals. In the era of mainstream meat-freeism, resorts and retreats are responding with vego takes on meaty faves – think sushi hand rolls made with water chestnuts, lasagne made with…

January 20, 2016

Red velvet cake fudge protein bar

  Ditch the sugary treats for this decadent homemade protein bar.   What you’ll need (makes 10 bars) 165 g (2⁄3 cup) roasted beetroot puree* (see instructions below) 128 g (½ cup) raw almond butter 135 g (½ cup + 1 tbsp) unsweetened vanilla almond milk 1 tbsp natural butter flavour 1½ tsp vanilla crème-flavoured liquid stevia extract 210 g (12⁄3 cups, lightly packed) chocolate brown rice protein powder 80…

January 20, 2016

10 step guide to clean eating

  Stick to your diet plans with this 10 step guide to help you resist temptations, stay on track and get results. 1. Shop once a week – if the food is not in the house, you can’t eat it. Set aside just an hour each week to stock up on dietary staples or order online. Resist purchasing chips and chocolate. 2. Know your quick and easy meals – if…

January 19, 2016

Coconut bliss balls

  Satisfy your sweet tooth with these coconut bliss balls! What you’ll need 1 cup pitted or fresh dates ¼ cup raw almonds 1 cup walnuts 5 pitted prunes 2 scoops natural protein powder 1 chopped protein bar (optional) Shredded coconut 2 tbsp chia seeds Lime zest What you’ll do Place all the ingredients in a food processor and blend until smooth. Add a touch of filtered water and some…

January 12, 2016

The health benefits of nuts

It’s not all bad news when it comes to debunking the benefits of nuts. Go nuts but remember moderation is key! AlmondsCASE: 50 g has as much calcium as half a glass of milkAlmonds are the desk snack du jour. Here’s why. A 50 g serve of almonds contains as much calcium as half a glass of milk and supplies about 130 per cent of daily vitamin E requirements (more…

January 6, 2016

Choc chip banana protein ice cream recipe

Treat yourself to this refreshing protein ice cream this summer. The ‘grammer: @stohealthy What you’ll need1 frozen banana250 g fat-free quark Cinnamon100 ml water1 scoop vanilla casein protein powder40 g no-added sugar chocolate, grated*No-added sugar dark choc chips* What you’ll doBlend ingredients in a food processor until smooth, empty into a bowl and pop in the freezer for one hour. Take out, sprinkle with extra grated dark chocolate (or chocolate…

December 29, 2015