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Frozen berry smoothie

January 8, 2016 | Sophieshealthykitchen

Good morning! I have a very simple recipe here for a nutritious kick-start to your day! All you need to do is blend one banana, 1 cup of mixed frozen berries and half a cup of plant-based milk (either soya, almond, coconut) and top with some pumpkin seeds!

Enjoy!

SHK x

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2 thoughts on “Frozen berry smoothie”

Big Hungry Gnomes says:

January 8, 2016 at 10:48 am

Lovely photographs and a delicious sounding smoothie. Thanks for sharing

LikeLiked by 2 people

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1. Sophieshealthykitchen says:
  
  January 8, 2016 at 10:51 am
  
  Thank you so much!
  
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🙊George is peeking up at my breakfast again and I don’t blame him hehe... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙋🏻‍♀️I always feel so much more productive when I’ve started the day with a really delicious breakfast! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥞Starting my week with these VANILLA CHAI PANCAKES! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👇🏻Recipe *2 eggs *1 mashed banana *1 scoop (25g) vanilla protein powder *2 tbsp almond milk *2 tbsp buckwheat flour *1 tsp cinnamon *1/2 tsp ground ginger *1/4 tsp nutmeg *Pinch of cardamom *1 tsp baking powder 🥄 Mix all the ingredients together in a bowl. Heat olive or coconut oil in a pan over a medium to high heat and cook the pancakes in 2s or 3s depending on the size of the pan! 🍓Serving mine with Greek yoghurt and frozen berries! • • • • • • #pancakes #sophieshealthykitchen #healthfood #eatingwelleats #mealprep #nutrition #allfoodsfit #realfood #feedfeed #pancakelover #MakesMeWhole #ahealthynut #thrivemags #foodisfuel #proteinpancakes #cutedogs #todayfood #foodporn #healthybreakfastideas #healthy #intuitiveeating #onmyplate #heresmyfood #eggs #feedfeed #nourishingfood #thenewhealthy #foodisfuel #healthyrecipes

🤗How cuteee are my little pumpkin balls with @reallifelines illustrative touch! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙈Kinda makes me feel bad for eating them hehe but they really are delicious! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥄INGREDIENTS (makes 12) 80 ml coconut cream 2 heaped tbsp pumpkin purée 1 tsp cinnamon 1/2 tsp nutmeg 1 tsp vanilla essence 2 heaped tbsp coconut flour 100g white chocolate ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👩🏻‍🍳METHOD You can find a step by step of the method with images by clicking the link in my bio! ENJOY! • • • • • • #sophieshealthykitchen #cutefood #healthychoices #thatsdarling #pumpkinrecipes #healthfood #plantbased #eeeeeats #realfood #livewell #eatingwelleats #rawvegan #foodporn #pumpkinspice #whitechocolateganache #feedfeed #rawballs #veganrecipes #MakesMeWhole #veganeats #nutritionist #homemadetruffles #foodisfuel #healthyrecipes #chocolatetruffles

👍🏻EATING SUSTAINABLY ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌍As a country, our eating habits are having an adverse effect on the environment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😨The current food system is the leading cause of deforestation, biodiversity loss, soil and water pollution. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌Ten million tons of all foods produced is spoiled or wasted, most of which happens in the home. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📈And as the population grows, the demand for food will grow too… so something NEEDS to change! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤔What do we mean by sustainable eating? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅As well as eating for our health and nutrition, the BDA are now talking more about eating for the wellbeing of the environment too ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💁🏻‍♀️Can a sustainable diet be a healthy one? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙌🏻A low environmental impact diet can also be consistent with good health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️This will likely be based around: *A wide variety of foods… *Whole grains, legumes, fruits and veg *Meat if eaten in moderate quantities *Small quantities of fish *Dairy products or alternatives such as fortified products eaten in moderation *Limited consumption of high sugar / salt foods *Unsalted seeds and nuts *Tap water in preference to other bottled drinks ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👩🏻‍🏫UKs dietary intake and Greenhouse Gas Emissions... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📊It is predicted we’d see a 22% decrease in regards to carbon footprint if total meat daily intake reduced to 50-99g per person ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌲The lower our meat consumption, the lower the environmental impact ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👫What you can do - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥙Lessen your meat consumption - this does not mean cutting out meat entirely… You could try a meat free Monday, or try halving the portion of meat on your plate and adding some extra plant based foods such as lentils. 🤓The BDA recommends that the dietary changes needed for a healthy and environmentally sustainable diet are: - reducing red meat intake - prioritising plant proteins (soya, beans, nuts, seeds) - eat seasonally or frozen foods - try and limit waste and recycle ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙏🏻This is not to say we should all be vegan / vegetarian but by just reducing meat consumption we can make a big difference!

✅FIBRE & GUT HEALTH ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👩🏻‍🏫Fibre is becoming increasingly famous for its effect on the gut microbiome and I get a lot of questions about gut health, so I wanted to bring you guys the latest research on it - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📈What we do know, is that fibre has a positive impact on gut health. Here in U.K., stats show that we need to boost our fibre intake by around 60% ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🧐Where do we find fibre? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍞UK get most of their fibre from cereals and products such as bread, rice and pasta 🥦- these statistics also indicated that the country don’t eat enough fruit and veg which are very good sources of fibre! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤓Fun facts ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Our gut microbiota, is something we develop with age and it weighs as much as our brain! - It has been estimated that we are 45% human and 55% microbes/bacteria by the number of cells - The gut produces vitamins and hormones, it strengthens the intestine and trains the immune system. - It can also communicate with our Central Nervous System ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📊Health benefits suggested by recent research... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Research (Rossi & Dimidi) found that for every 7g increase in fibre: 9% lower risk of cardiovascular disease 7%lower risk of colon cancer 7% lower risk of stroke 6% lower risk of type 2 diabetes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🧠Jacka et al. 2017 looked at the gut brain axis in mental health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤔The research looked at patients diagnosed with depression and found that dietary intervention may help with symptoms. (Note these patients were still on medication but the study showed that a high fibre diet helped their symptoms further). This diet included 50g fibre a day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👍🏻How to increase fibre in diet - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Include more nuts, legumes, whole grains, fruit/veg in your diet - Freeze your fruit and veggies - it tends to cheaper and they may retain more nutritional value ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💁🏻‍♀️I have written a more detailed post on this on my website so hit the link in my bio to read more! References are included too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #letstalkfibre #guthealth #plantbased #veganrecipes #eatyourveggies #fibre #vegan#intuitiveeating #thefeedfeed #makesmewhole #sweetpotato #tofu

🍪 HOW DO YOU LIKE YOUR COOKIES!? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤤I like mine stacked and drizzled in melted chocolate! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍫RECIPE FOR THESE TAHINI CHOC CHIP COOKIES ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1/4 cup tahini 1 tsp vanilla extract 1 tbsp melted coconut oil 1 egg (or flax seed egg) 1 cup whole meal flour 1/2 cup brown sugar pinch salt 1/3 cup choc chips ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥄METHOD (makes 6-8 cookies) Preheat oven to 180 degrees Celsius and line a baking tray with baking paper. In a bowl, mix together the tahini, vanilla, coconut oil and egg. Fold in the flour, sugar and pinch of salt. Combine until you achieve a dough- like mixture then fold in the chocolate chips. Yield into 6-8 cookies, placing them on the baking paper. Bake in the oven for 12-15 mins until golden round the edges. Leave to cool then drizzle in melted chocolate of your choice! • • • • • • #sophieshealthykitchen #chocolate #cookies #eatreal #guthealth #healthfood#eatingwelleats #chocolatecookies #plantbased #nutrition #eeeeeats #allfoodsfit #realfood #feedfeed #f52grams #MakesMeWhole #meltingchocolate #chocolatechipcookies @wholefoods @thefeedfeed.vegan @thefeedfeed @thefeedfeed.chocolate @thefeedfeed.baking #foodisfuel#livewell #eatingwelleats #foodporn #intuitiveeating

❗️PALM OIL ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📺Recently, @icelandfoods have released an advert demonstrating the devastating effects of palm oil. Unfortunately, this will not be shown on TV after being deemed ‘too political’. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤷🏻‍♀️WHAT IS IT ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌱Palm oil is a type of vegetable oil that is derived from the palm fruit, grown on the African oil palm tree. Today, palm oil is grown throughout Africa, Asia, North America, and South America, with 85% of all palm oil globally produced and exported from Indonesia and Malaysia; but most of the time not using sustainable measures. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤔WHATS THE ISSUE ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌲The rapid use of palm oil is linked to major issues such as deforestation, habitat degradation, climate change, animal cruelty and indigenous rights abuses in the countries where it is produced, as the land and forests must be cleared for the development of the oil palm plantations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌎According to the World Wildlife Fund, an area the equivalent size of 300 football fields of rainforest is cleared each hour to make way for palm oil production. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😪🐒This large-scale deforestation is pushing many species to extinction, and findings are now showing that if nothing changes, species including the orangutan could become extinct in the wild within the next 5-10 years, and Sumatran tigers less than 3 years. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🧐WHERE IS IT FOUND ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍬This single vegetable oil is found in approximately 40-50% of household products. These products include, baked goods/ confectionery, shampoo, cosmetics and cleaning products. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤚🏻WHAT CAN WE DO ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ People will have their own views on the matter which is totally fine but a few points here may be useful - 1. Do your research - Look for the RSPO label to ensure you purchase products made with certified sustainable palm oil. This label gives you the confidence that the palm oil was produced in a socially and environmentally responsible way. Or, do not buy products that contain it at all. 2. Spread the word! Help make people aware of this awful situation - there is power in numbers! • • • • • • #sophieshealthykitchen #toasttuesday #nopalmoilchristmas

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