Frozen berry protein smoothie

vegan protein smoothie

So I just loveeee smoothies… I find them a great way to pack in nutrients and they taste delicious!
The smoothie recipe I am sharing today is probably my favourite one to make before a workout- it is high in fibre, antioxidants and most importantly- protein! Protein is key to great workout! Is it essential for providing the amino acids to repair, maintain and build muscle. I used Pulsin Hemp Protein powder as this is a vegan protein. It is also gluten free and soya free with no added flavours or sweeteners.


  • 1 banana
  • 1/2 a cup of almond milk (unsweetened)
  • 2 tablespoons of hemp protein
  • 1 cup of mixed frozen berries

To read more about proteins and plant based diets read my blog post: plant based diets.

To check out more of my pre-workout smoothie recipes, you can read my featured blog post at

You can also keep up to date with Sophie’s healthy kitchen via my instagram page.


Banana buckwheat muffins

banana buckwheat muffins

Hey guys, I have a new breakfast recipe to share with you… Super healthy, completely plant-based and nutritious- banana buckwheat muffins! Like all my recipes, they are free from any refined sugars or processed ingredients and provide lots of nourishing health benefits. They are high in fibre, protein, antioxidants and are perfect for everyone to enjoy as they are suitable for vegans. They also provide lots of energy that will help fuel your workout! Breakfast is definitely my favourite meal of the day so I always love experimenting and developing new recipes to kick start your day- and these recipes are also great for snacking too! You can see more of my plant-based breakfasts on my recipes page.

banana buckwheat muffins vegan

So I used buckwheat flour to make these vegan muffins. Buckwheat flour is a gluten-free flour, high in fibre and a good source of protein- so they make a great pre-workout snack! It also provides good sources of zinc, copper, potassium and manganese. I also added cinnamon and nutmeg spices for some added antioxidants.

Banana health benefits

  • Bananas are rich in potassium- an essential vitamin that aids a healthy functioning heart.
  • They are high in fibre and can relive heart burn symptoms and help indigestion.
  • They make you happy! Bananas contain compounds that provide the body with natural energy as well as increasing levels of serotonin which lessen stress and anxiety.
  • They are also high in vitamins such as vitamin Cvitamin B6 and magnesium.

This recipe makes 12 small muffins- if you prefer to make large ones then should get 6 vegan-muffins from this recipe.


  • 1 3/4 cups of buckwheat flour
  • 1/4 of a cup of ground almonds
  • 1/4 of a cup of unrefined light brown muscovado sugar
  • 1/4 of a cup of pure maple syrup
  • 1 1/2 cups of almond milk (unsweetened)
  • 1 teaspoon of vanilla extract
  • 1 teaspoon of bicarbonate soda
  • 1 tablespoon of apple cider vinegar
  • 2 teaspoons of cinnamon
  • 1 teaspoon of nutmeg
  • 4 ripe bananas (3 of which are mashed)



  • Preheat the oven to 180 degrees celsius and line a cupcake tin with silicon cupcake/muffins cases (I used two 2×6 muffins tins- like in the photo)
  • In a bowl, combine the buckwheat flour and ground almonds.
  • In a separate bowl, mash together 3 ripe bananas, and then mix in the muscovado sugar and maple syrup. Stir well and then add this to the dry mixture bowl, stirring with a wooden spoon.
  • Then add the almond milk, half a cup at a time.
  • Then add the vanilla extract, bicarbonate soda and apple cider vinegar, and mix in until the mixture becomes smooth. Then stir in your cinnamon and nutmeg.
  • Spoon the mix evenly between your prepared cupcake cases.
  • With the remaining banana, slice into small circles, and place them on top of your vegan muffins, before putting them in the oven (see picture).
  • Bake in the oven for 20-25 minutes and allow to cool for 10 minutes before removing from their cases.
  • Enjoy warm or cool!


As I have a large family- these vegan banana buckwheat muffins were gone in a few days however, should you want to save them- seal them in a container and keep in the fridge. This will keep them nice and fresh!

To keep up to date with my blog and new posts that I will be working on- follow @sophieshealthykitchen instagram page.


Featured post: The endless benefits to a plant-based diet

I do not normally feature other blog posts on my site but I was approached by NOBA who are passionate about educating society in regards to heart health, and wanted to collaborate to help educate the public. Plant-based diets are extremely relevant to this topic, so I wanted to help spread valuable information…


The Benefits

A plant-based diet will improve one’s general and overall health. Although, there are more specifics to consider:

  • Heart health

Harvard researchers tracked the health habits of roughly 110,000 people for the period of 14 years. It was found that people with higher intakes of fruits and vegetables have less chance of developing cardiovascular disease.

  • Aids in preventing diabetes

Roughly 387 million people are living with diabetes. According to the International Diabetes Federation, that number is expected to soar to nearly 600 million by 2035. Although reaching this number is preventable through a plant-based diet.

  • Weight-loss

A lot of research has been carried out regarding a plant-based diet and weight loss. The findings suggest that those who follow a plant-based diet tend to consume fewer calories, and thus weigh less than those who do not.

  • Fibre intake

Following a plant-based diet means consuming high quantities of fruits and vegetables, this means fibre is a key component of the diet. Fibre is an outstanding source for lowering cholesterol and blood sugar levels. Fibre interacts with the ‘bad cholesterol’ in your digestive system and aids in removing it rather quickly from your body.

  • Hypertension control

According to the Harvard School of Public Health, a diet rich in fruits and vegetables can lower blood pressure. This is due to the high quantity of potassium which is present within a plant-based diet.

The American Heart Association also gathered research regarding potassium. Potassium helps to reduce the negative effects of sodium, which in turn reduces blood pressure levels.

High blood pressure can create stress and anxiety within an individual, potassium can prevent this.

Meat and most animal-based products contain little to no potassium and actually do the opposite of a plant-based diet, and raise blood pressure and cholesterol levels.

  • Decreases cancer threats

Several foods such as meat and animal based products contain cancerous substances. Thus a plant-based diet, which is rich in nutrients from fruits and vegetables is advisable for those who have cancer; or have had cancer, in order to prevent it; slow it down; or never allow it to come back again.

Check out NOBA for more information on food for your heart health.