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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

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Amazing Antioxidant Smoothie Bowl

GF, V, VG + DF Optional, Serves 1


lower sugar smoothie bowl

Smoothie bowls are the flavour of the day, but some can be seriously high in sugar, due to the heavy fruit content.


This smoothie bowl keeps the fruit content lower by using flaxseeds instead of extra fruit to thicken it. Plus it's packed with potent antioxidants.


As well as thickening, flaxseeds add protein, healthy fats and fibre to this smoothie bowl.


This helps reduce the speed of blood glucose release from the fruit sugars. It's an important combination of ingredients in a peri menopause/ menopause supportive breakfast, and for anyone who wants to stave off hunger later in the day.


Flaxseeds also deliver omega 3 fatty acids for a healthy, happy brain and an extra layer of anti-inflammatory cardio support for everyone, specifically beneficial again, for women in midlife.


On top all of this the flaxseeds help bind and remove toxins from the bowel, including excess hormones and also cholesterol. Of course they support a healthy gut microbiome too. Amazing!


The other stars of this show are the potent antioxidant duo of berries and pomegranate.


Both express high antioxidant levels and abundant vitamin C, itself an antioxidant.


Why do we need antioxidants?


Essentially, antioxidants protect us from free radical damage. Free radicals are naturally occurring molecules in the body, but free radicals produced continue to exceed the body's ability to remove them, they become harmful damaging cells, tissues and DNA. Free radicals are produced in higher volumes in response to poor diet, chemical exposure, alcohol, drugs, stress and naturally as we age. Antioxidants neutralise free radicals; reducing their numbers and minimising their potential for harm.


The more antioxidants you can eat the better. Raspberries and pomegranate are some of the most potent. So eat up!


WHAT YOU NEED:

  • 3 TBS ground flaxseeds

  • 100ml warm water

  • 1 cup frozen raspberries

  • 30ml pomegranate juice

  • 2 TBS Coconut Yoghurt (or Plain Greek Yoghurt for non-vegan, and non DF version)

  • 2 TBS your choice of toppings: (Eg: roasted coconut flakes, cacao nibs, hemp seeds, slivered almonds, buckwheat grouts, mix of all of these!)


WHAT TO DO:

  1. Boil the kettle, then add 100ml of boiling water to the ground flaxseeds in your smoothie bowl. Stir it well until thick and gooey, then leave to set for 3-5 mins while you blend the berries.

  2. Put the frozen berries and pomegranate juice in a blender and blend until smooth.

  3. Add the flax mix and blend on low speed, just 5-10 seconds.

  4. Transfer the smoothie blend back to the smoothie bowl. Add the yoghurt, and top it 2 TBS of toppings of your choice.

  5. Eat right away (before it melts!).


SWAPS:

You can swap the flaxseeds for chia seeds.

For non DF people, dairy based yoghurts add more protein (although even coconut yoghurt has protein!)

Adding hemp seeds or nuts in your toppings gives more protein and anti-inflammatory fats and promotes fullness too.



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