Category: Breakfast

Unknown Superfoods Smoothie

13/8/2014

Try this delicious tangy and creamy smoothie, starring some amazing, cheaper, and lesser known superfoods!

A yummy anti-inflammatory smoothie with lesser known superfoods Cat's Claw and Schisandra berry. I like to eat it with a spoon, pudding style!

Cat's Claw (Uncaria tomentosa) is immune-enhancing and antioxidant, great if you're recovering from the flu that is going around, or for chronic fatigue.

Schisandra berry (Schisandra chinensis) is a super berry traditionally used in TCM, a fantastic antioxidant and adaptogen, and massive support for the liver to enhance phase I and II detoxification.

INGREDIENTS

1 cup organic blueberries
2 leaves kale
1 tablespoon ABC (almond, brazil nut, cashew) nut butter 2 2 teaspoons raw cacao powder
2 tablespoons organic coconut cream
1 teaspoon powdered Cat's claw
1 teaspoon powdered Schisandra berry
juice of 1 lime
stevia to taste
water to blend

PREPARATION

Blend all ingredients together in a high powered blender under smooth and creamy. Enjoy immediately!

Makes 2 small glasses or 1 large serve.

There are a great many so-called superfoods unknown to many people - they're called medicinal HERBS and they are cheaper and in many cases better than the stuff you buy for $150/kg from the health food shop!! You can buy powdered cat's claw and schisandra berry for $35 - 38/kg from Australherbs, around the same price per kilogram as macadamias.

Schisandra berries

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Is breakfast the most important meal of the day?

6/8/2014

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Ever heard of the chant "breakfast is the most important meal of the day?" This may be true for you... but it also may not be true for you. Everyone is different!

According to Traditional Chinese Medicine and other ancient health sciences, the morning is the time for elimination, which occurs after your body has spent the night detoxifying. In the chi cycles of TCM, the hours between 5 and 7am are also the best time to exercise. This could partly explain why some people like to exercise first thing in the morning, on an empty stomach.

Since morning is the time yoga asana is traditionally practised, many yogis keep the stomach empty or mostly empty until their practice is completed. Therefore, according to some yogi clients, they prefer any food eaten during the early part of the day (up until 9-10am) to be light so as not to hinder the natural cleansing process the body has been working at overnight, a process that continues well into the morning.

Of course, this advice flies in the face of modern recommendations that “breakfast should be the biggest meal of the day” – as a student dietitian this became a mantra of sorts to recite to our patients!

But what I've found in clinical practice is that whilst some people can't stomach much food first thing in the morning, finding that it weighs them down and shunts energy towards digestion, sending them straight back to sleep... others need a BIG breakfast to get going!

Besides pure fresh water upon waking, lemon juice in hot water can be an invigorating way to start the day and stimulate digestion regardless of whether you;re a big breakfast person or not. For those who prefer a lighter brekkie, fruit and vegetable juices, fruit salads, and smoothies are some options to have in the morning, with perhaps a heartier morning tea or lunch. Just remember to get some decent nutrition into you later in the day if you're not big on breakfast.

Depending on what your body is accustomed to and - according to TCM and Ayurveda - "the strength of vital force" in your system, some people feel comfortable eating lightly until around noon, whilst others require prefer a heartier breakfast. Both are ok as long as you're listening to your body!

Many people have adhered to the "eat breakfast like a king" mantra for years, despite personally feeling like they are "not a breakfast person" or "don't really like breakfast." If you are one of these folks, maybe there is some wisdom in those messages from your body!

For these reasons, I've provided some breakfast options that suit everyone, whether you're a breakfast lover or more a brunch person. The breakfast options that follow are categorised as Simple or Hearty.

As you familiarise yourself with your natural body clock, you may well find that eating lighter - or eating heavier - in the morning confers incredible energy and enhanced mental focus! See what is true for you.

SIMPLE breakfast options

For diehard yogis, lovers of simple foods, and those used to eating lighter in the morning, green smoothies, raw soups and fruit are fantastic breakfast options. The following recipes serve 1 to 2 people.

* Basic Green Smoothie: Blend ½ a whole lemon, (skin on and seeds removed), 2 cups of leafy greens, 2 frozen bananas, and 2-3 cups water in a high-powered blender until smooth. Pour into a portable bottle and drink throughout the morning as hunger naturally arises. The lemon cuts through the strong green taste of the greens and adds a zingy zest. Experiment with different seasonal greens – spinach, choy sum and other asian greens, kale, parsley, cos lettuce. Enjoy the spring in your step and let the zing of this smoothie replace your morning wake up coffee!

* Blue Beauty: Blend 1 banana, 1 tablespoon chia seeds, a handful of frozen blueberries, 1 teaspoon spirulina, 5 leaves of kale (stems removed) and 2 cups water in a high-powered blender until smooth. Chia and spirulina provide protein, soluble fibre and omega-3 and omega-6 fatty acids for smooth, luscious skin and seamless digestion.

* Green Tara Smoothie: Blend 2 frozen bananas, 1 mango, 5 leaves kale (stems removed), 100g baby spinach, juice of 1 organic lime, seeds removed, and 2 cups water in a high-powered blender until smooth.

* Gritty Chocolatey Goodness: My winter fave of the moment! Blend 1 frozen banana, 1 cup frozen organic mixed berries, 1-2 cups kale or baby spinach, juice of 1 organic lime, 1/2 tin organic coconut cream, 1 tablespoon raw nut butter (I love almond, brazil nut, cashew or ABC butter), 1 tablespoon raw cacao nibs, 2 teaspoons raw cacao powder, 1 teaspoon organic schizandra powder, stevia to taste, and water or coconut water to blend in a high-powered blender until smooth.

* More Green Smoothie Ideas: Try any of the following blends until you find your next can’t-live-without concoction!

·         Frozen Banana, Blueberries, Spinach leaves, ¼ a Lemon, Water

·         Strawberries, Banana, Basil leaves, Cos Lettuce, Water

·         Granny Smith Apple, Cucumber, Celery stick, Kale Leaves, Lemon, Water

·         Mango, Banana, Spinach leaves, Mint Leaves, Chai Spice, Raw Honey, Water

·         Banana, Celery Stick, Cos Lettuce, Blueberries, Lemon, Water

·         Dragonfruit, Banana, Parsley Leaves, Mint Leaves, Water

·         Papaya, Cos Lettuce, Parsley Leaves, Water

·         Pear, Raspberries, Kale, Water

·         Peach, Apple, Spinach, Water

·         Banana, Apple, Strawberries, Mint, Parsley

·         Pineapple, Kale, Banana, Mint, Ginger, Water

·         Apple, Lemon, banana, Spinach, Parsley, Celery, Ginger, Water

·         Mango, Lime, Orange, Sunflower Sprouts, Mint, Water, Passionfruit

·         Pear, Kale, Celery, Coriander, Basil, Water

·         Kiwi, Strawberries, Banana, Spinach, Water

·         Raw Sunshine Soup: Blend 1 cup organic alfalfa sprouts, 6 organic dates, 2 cups fresh pineapple, 3 leaves fresh kale, removed from stem, and 1–2 tablespoons packed fresh mint, until very smooth. You may want to blend in a couple of ice cubes as well so that the mixture does not heat up while blending. This amount serves 2-3 and is best when served immediately, but it will last in the refrigerator for 2 days.

·         Russian Power Soup: Blend 1 cup organic sunflower sprouts, 2 cups fresh strawberries, 1 tablespoon raw honey or agave nectar, or 1/8 teaspoon powdered stevia, 1 head cos lettuce, and ¼ medium beetroot (optional for a deep red colour for the soup), until very smooth. Raw soups can be enjoyed for a Summer breakfast, as well as ten to fifteen minutes before a meal or as a snack - best on an empty stomach.

·         Tropical Cyclone Salad: Green salad for breakfast? Crazier things have happened! In a bowl, place 100g baby spinach and a handful of alfalfa sprouts, then add the following peeled & chopped fruits: ¼ pineapple, 1 mango, 1 kiwifruit, 1 banana, small bunch black grapes, 4 fresh or canned lychees, and the pulp of 2 passionfruit. Toss gently to combine and serve. You will never look at fruit salad the same way again!

HEARTY breakfast options

For those who need something more substantial in the mornings, I hope these help you discover some new tastes!

·         Savoury Veggies on Toast: Toast 2 slices of Essene sprouted grain bread, or sourdough bread. Add a thin layer of organic miso paste, a smattering of fresh avocado, and any other vegetables you like. Protein-packed sprouts, hommus, avocado, tomato, baby spinach, cucumber, and sweet capsicum are wonderful options!

·         Very Berry Frappe: Blend 20 to 30 grams of brown rice-based protein powder, a teaspoon of flaxseed oil, chopped apple, chopped pear or a handful of berries, almond milk or water plus a few ice cubes.

·         Coconut yoghurt: Combine homemade or store-bought organic coconut yoghurt with fresh fruit and sprinkle with slivered almonds.

·         Real Bircher Muesli: Soak overnight 3 tablespoons of whole oats or raw buckwheat in filtered water. Next morning add 1 teaspoon of skin-nourishing coconut oil, an apple or pear (chopped or grated) and a handful of fresh or frozen berries. Sweeten with agave nectar or stevia if desired.

· Buckwheat Porridge: Cook whole oats, buckwheat, or quinoa in water with a small amount of salt to taste. Top with grated apple, banana or fresh or antioxidant-packed blueberries. Sprinkle with cinnamon, slivered almonds, and add a touch of coconut cream if you like.

·         Vanilla Dream: Blend oat milk with a handful of raw cashews, half a teaspoon of vanilla extract, 1 teaspoon ground cinnamon, ½ teaspoon nutmeg, and one banana for a potassium-rich and creamy smoothie.

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Wild Skin Beautifying Smoothie

8/6/2014

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WILD SKIN BEAUTIFYING SMOOTHIE with Schizandra berry, Aloe Vera and Cacao

Without a doubt this is the wildest smoothie I've made this year! I'm really enjoying using more herbs and plant extracts in my green smoothies lately. Plus it makes for some wild concoctions!

Learning more about herbs from my naturopath-student boyfriend has not only encouraged me to start a naturopathy degree next semester.

It's also getting me experimenting more in the kitchen. Something I've really, really missed. It helps that I now have access to an amazing blender and a full indoor kitchen, having moved out of my forest caravan and back into civilisation last week!

Schizandra berry is an adaptogen, meaning it helps you adapt to physical and emotional stress. It's also an incredible liver tonic and antioxidant, assisting with both phase 1 and 2 liver detoxification. Healthy liver function is vital for great skin, because if your liver isn't detoxifying properly toxins will use the skin as a back up escape route, meaning breakouts and rashes. I used the powdered berry in this super smoothie.

You can buy ground up, dried schizandra berry from health food shops. Or you can order it through australherbs.com.au for around $11 for 250 grams.

Aloe Vera gel straight from the plant contains polysaccharides that lubricate the skin, joints and nervous system, giving your skin that dewy look. Anti-inflammatory aloe is also epic for healing the gut and is an amazing immune-modulator, meaning it helps bring an deficient immune system back to normal boosting your ability to fight bacterial and viral infections.

Raw cacao nibs are high in antioxidants such as Vitamin, C, as well as minerals magnesium, iron, and zinc - all crucial for healthy skin.

This smoothie was delicious and the perfect post-gardening breakfast! Here's the recipe:

INGREDIENTS

2 cups organic frozen mixed berries
2 frozen bananas
1/2 a cucumber
1 tablespoon dried ground schizandra berry
1/4 leaf fresh aloe vera gel
2 teaspoons raw cacao nibs
1/4 teaspoon cinnamon powder
1/2 cup organic coconut milk
10 drops liquid stevia or sweetener of choice
filtered water to blend

PREPARATION

Blend all ingredients in a high powdered blender until smooth. Serves 2 happy smoothie lovers!

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Casey's top 10 nutrition tips to support your brain during tests

28/10/2013

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It’s exam time, and you’ve studied hard (or maybe not). Did you know that what you eat and drink can affect your exam performance? Wondering what else you can do to boost your chances of nailing that exam (or at least passing?)

After eight years of university and numerous board and placement exams, I’ve been a human guinea pig for all types of study techniques and pre-event “nutrition” – all night cram sessions fuelled by Red Bull and Cadburys, big bowls of Weetbix with sugar for breakfast (what was I thinking?!) and somewhat more “radical” approaches like actually getting some sleep!

I want to share with you my hard-earned expertise so you don’t make the same mistakes I did. There’s just passing, and then there’s graduating with the knowledge that you kicked some serious arse and did everything you could to be a legend.

A long exam is like a mental triathlon in which endurance is critical. If you get your food and drink spot on, you can energise your system, improve your alertness and sustain yourself through the long and sometimes gruelling exam hours. The wrong dietary choices can make you feel sluggish, jittery, or plain freaking burnt out. These nutrition tips will help you perform at your best on exam day, so you walk out of there smiling, not dying.

1. Make sure to eat.

I remember an all night cram session the night before my final veterinary board exam in front of four senior vets. It was the same night my dog ran away from home in a November storm and I hadn’t eaten any dinner - not good! I passed, but I think I got off easy because at 8 a.m. I was the first one up, plus they probably took one look at my hagged appearance and felt sorry for me.

Even if you normally avoid eating when you’re nervous, try to eat when you feel physically hungry - whether that’s two or seven times per day. Very simply, your brain needs the energy from food to work efficiently. You need to keep your mental focus on your exam and not on your hunger. If you are hungry but you really can’t stomach food, then try having a green smoothie or a vegetable juice.

2. Eat brain boosting food.

Some higher-protein foods can lead to greater mental alertness, such as organic free range eggs, raw nuts, and natural yoghurt. High in omega 3 fatty acids (i.e. stuff your brain loves) are fish (sustainably farmed please), walnuts, blueberries, sunflower seeds, flaxseed, figs, and prunes.

If you eat breakfast, yummy brain-boosting options might be quinoa porridge with coconut milk, walnuts and banana, Spanish omelette with kale and lots of vegetables, or unpasteurised miso and avocado on sprouted grain toast. In terms of vegetables, raw carrots, capsicums, Brussels sprouts, spinach, broccoli, and asparagus are very good choices indeed.

However, if you don’t normally eat a big breakfast, don’t make the mistake of thinking a huge meal will help take you from meh to miraculous – your body won’t be used to it and the energy used to digest that mother load will take away from your ability to think!

Personally, I consider fruit to be excellent brain fuel. It doesn’t take a back-to-back viewing of The Lord of the Rings to digest, leaving you with plenty of energy for mental processing. Try watermelon, kiwifruit, oranges, berries, or bananas – by themselves or in a beautiful brain boosting fruit salad! Try this Third Eye Smoothie for some serious brain food and omega 3s.

3. Avoid brain bombing foods.

On exam day (and ideally most of the time!), stay away from foods made of white flour, such as biscuits, cakes, and muffins, which require added time and energy to digest. Also avoid foods that are high in refined sugar, such as mainstream chocolate, instant desserts, and lollies - these will send you off on a sugar rollercoaster ride of highs and lows – not what you want during your long exam. But if you’re reading this, you’re probably already far beyond those…. far beyond…. :)

Avoid having turkey or chicken before an exam as it contains L-tryptophan, an essential amino acid which helps your body produce serotonin which in turn, makes you feel sleepy. Before you smug vegetarians get too excited (as I did), OD-ing on nuts and seeds or legumes can have the same zombifying effect! Also avoid certain food combinations such as animal protein and starch together. These substances require added time when they have to be digested together, which all takes away juice from the motor in your head where it’s needed.

When eaten alone, starchy carbohydrates make you feel more relaxed than alert. So whilst a wholegrain pasta with organic tomato sauce may be a good option for the day before the exam, it may slow you down on the actual exam day. Try not to eat rice or potatoes in large quantities, as this can make you feel heavy and sleepy. As much as I hate to admit it, hot chips (my vice) are not an ideal exam food!

4. Drink brain boosting beverages.

Make sure you drink enough pure filtered water and/or herbal tea before and during your exam. Green vegetable juices are even more hydrating as the nutrients in them will pull water into the cells as they’re absorbed. If you can bring a green juice into the exam hall and deal with the snide remarks you’ll get from (undoubtedly jealous) classmates, then by all means have at it.

What about coffee? I hear you ask (scream?). Despite their popularity as essential cram drinks, tea and coffee will only dehydrate you and send you running to the loo so many times during your exam you’ll miss out on half the allowed time. Dehydration can reduce your concentration, feel faint, and sap your energy. Don’t wait until you’re thirsty to drink a glass of water. If you wait until you’re thirsty, it means your body is already dehydrated.

5. Avoid brain blocking beverages.

This may seem like a no-brainer but it’s been done - avoid alcohol completely on exam day. Obviously, you can’t ace your exam if you’re blotto, have a headache, are feeling nauseous, or vomit on your paper. In general, reduce your drinking around exam time to avoid hangovers, dullness, and excessive fatigue.

Avoid sugary drinks like softdrink. Avoid caffeine, as it can increase your nervousness. If you are accustomed to drinking coffee regularly, try to gently reduce the amount by 20-30% - if you have 3 cups a day, stop at two. Eat something hydrating and alkalinising (i.e. fruit or veggies!) along with your coffee. If you cut out the coffee suddenly and completely, you could end up with a caffeine-withdrawal headache from hell and severe mood swings – and the last thing you need during exam time is to be convicted of a felony. “Sorry sir, their heads were decapitated when I arrived at the exam hall” is not going to help you graduate.

6. Eat light meals.

Cue The Vapors “Turning Japanese” right… now! Go! In Japan, the traditional tendency is to eat until you’re 80% full, and to stop there. Eat enough to feel satisfied but not so much as to feel over-stuffed.

If you eat a big breakfast or lunch before an exam, you’ll feel drowsier than a stoned koala and heavy to boot. Your body’s energy will be focused on the digestive process rather than on providing your brain with the energy it needs to function efficiently. Instead, try a light lunch such as a big green leafy salad with avocado, roast vegetables, eggs or grilled salmon. Eat like a koala, just don’t become one. Extra points you eat like a Japanese koala. I digress.

yes, this really is sheep's placenta.

7. Don’t try any new foods, drinks, or supplements just before the exam, even if they come highly recommended by friends or family. You don’t know how your body will respond to them and you don’t want insanely itchy skin (creatine!), antisocial nervous twitches (caffeine for the non-initiated – I learnt this the hard way!) or other unwanted symptoms on exam day. Stick with food and drink your body is accustomed to.

8. Consider kicking your own arse way before exams.

Most students don’t eat a healthy balanced diet. When you survive on pizza, junk food, frozen yoghurt, Red Bull, and coffee, your body ends up with a lack of essential vitamins and minerals.

A multivitamin can help, but the best option is to consistently eat nutritious wholefoods, mostly plants, most of the time. If it’s too late for such sensible preparation, B vitamins strengthen brain functioning so try some Berocca if you’re desperate. Iron, calcium, and zinc can boost your body’s ability to handle stress – you could temporarily supplement with these but to really go for gold, get it in its original packaging i.e. EAT REAL FOOD.

9. Snack intelligently.

In some countries, students are given a five- to ten-minute break in the middle of a long exam. Hello cheat sheet! But if you’re not amongst the lucky few cheaters, carry healthy snacks, such as dates, raw homemade chocolate, almonds, walnuts, or fresh fruit for such times, to keep your energy high. People used to think I was insane to bring medjool dates into a four-hour neurology exam, but I bet they would have given their left arm to have one of those babies at 3 hours 30 minutes into that hell hole. Avoid refined sweets as the energy high could be followed by an energy crash during your exam. And finally...

10. Get enough sleep.

Many students (and people in general) get into the habit of studying or working late into the night, hoping to cram in a little more information into their already exhausted brains. Instead, on the night before the exam, stop studying in the early evening.

After that, take it easy: eat your dinner mindfully, pack your stuff for the next day, take a soothing shower, set a couple of alarms and head to bed early with some lavender essential oil on a cotton ball under your pillow to help you snooze. You’ve done all you can (maybe). To function at your best on exam day, you need not only the energy that comes from healthy nutrition, but also the energy that comes from adequate, restful sleep.

Good luck!

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ACAI + GreenS Brekkie Bowl

7/9/2013

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Acai bowls... they're all the rage. And they're often overrpcied for the amount of acai you get! Why pay $16 at a hipster cafe when you can make your own for a quarter of the price?! Here is a wonderfully easy way to bring acai and greens into your diet... without the hipster pricetag.

Serves 1 - 2

* 1 cup frozen organic blueberries
* 2 sachets frozen Amazonia pure acai puree
* 2-3 frozen bananas
* handful of green leafies e.g. kale, silverbeet, broccoli leaves, dandelion greens, de-stemmed
* pulp of 1 passionfruit
* 1 lemon, juice and zest
* 1/4 cup activated almonds, or other raw nuts & seeds
* 2 medjool dates, finely chopped

Combine the first 5 ingredients in a high power blender. Pour mixture into a small serving bowl. Sprinkle the activated nuts and dates on top and serve.

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Chocolate Sneaky Smoothie

5/10/2012

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This was one of the creamiest, most chocolatey thickshakes I've ever made. So much so that it blew my mind.

My mind was blown even more by the fact that it contained two massive handfuls of greens from the garden, as well as antioxidant-rich nasturtium flowers and leaves which by themselves can be just a little bitter.

This recipe was inspired by Dr. Libby's Real Food Chef, a fantastic wholefoods recipe book my friend Naomi gave me as an early birthday pressie (you rock Naomi!)

On my road to headcold recovery and in an attempt to go heavy duty on the greens, I whipped up this stunner this morning and can honestly say I am now a religious woman (if the chocolate green smoothie goddess does indeed exist).

Ingredients

* 2 handfuls organic green leaves - I used fresh tuscan kale, red silverbeet, nasturtium leaves and flowers from our garden. Warning - nasturtium is slightly bitter on its own so use only a little, or a lot if you're bold and a little daring!
* 1/2 cup filtered water, or coconut water
* 2 medium bananas, chopped and frozen
* 1 cup blueberries, fresh or frozen
* 2 tablespoons raw cacao powder
* 1 tablespoon raw cacao nibs - I like Loving Earth's cacao nibs. The Cacao Power nibs are also good.
* tiny pinch stevia powder (my sweetener of choice), or 1/4 cup agave, raw honey or maple syrup

1. In a high powered blender, blend the greens first in the water or coconut water. This is crucial for a smooth, creamy thickshake as opposed to a chunky glass of something reminiscent of lawnmower clippings that have been left in the rain.

2. Add banana and continue blending, until smooth.

3. Add remaining ingredients until it reaches a creamy, smooth consistency.

4. Drink it down like a man or be dainty and use a spoon. I find it incredibly satisfying to consume a thickshake so thick it necessitates spoonage.

If I had children I believe I could comfortably trick them into thinking this was a perfectly innocent, rubbish-filled sugary chocolate shake, rather than a superfood-packed, naturally sweetened and oh-so-good green shake. It was that good. I think I'll have kids just to try my theory.

Happy blending cacao kings and queens! Now you can eat your greens and bear a suspiciously chocolatey grin.

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Warming Winter Breakfast Ideas

3/7/2012

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It's winter and that means, heartier food!

These hearty breakfast options are wholefood, plant-based and perfect for those among us who just need something more substantial and wish to discover new tastes!

These recipes are also wonderful for those with higher energy requirements, such as pregnant women and athletes (like there's a difference!) The savoury veggies on sprouted grain toast with avocado is perfect if you've just come back from a long winter run through the forest and need something to fill the belly and warm the heart. Wash it down with a steaming mug of hot chai tea and Bob's your uncle!

· Savoury Veggies on Toast: Toast 2 thin slices of Essene sprouted grain bread. Add a thin layer of organic miso paste, a smattering of fresh avocado, and any other vegetables you like. Protein-packed sprouts, tomato, baby spinach, cucumber, and sweet capsicum are wonderful options! Add portobello mushrooms pan-fried in a small amount of coconut oil and garlic if you're feeling very gourmand.

· Very Berry Frappe: Blend 20 to 30 grams of Sunwarrior Protein Powder, a teaspoon of flaxseed oil, chopped apple, chopped pear or a handful of berries, almond milk or water plus a few ice cubes. Or be adventurous and do a warming winter version of this smoothie, by using stovetop-warmed almond milk and obviously omitting the ice cubes. Go on break the rules!

· Pumpkin Chia Porridge: A gluten-free hobbit's first breakfast! You'll need some leftover and mashed/pureed roast pumpkin from the night before, or bake some on the spot if you're crazy like I am. In a saucepan, bring to boil 1/2 cup water and 1/2 cup organic coconut milk, then add 1/2 cup quinoa flakes or gluten-free steel cut oats and reduce to a simmer.

Add 1/2 cup pumpkin puree, 1 tablespoon chia seeds, 1 teaspoon ground cinnamon, a dash of freshly ground nutmeg, 8 drops vanilla essence and stevia to taste. Cook over low heat until creamy and soft, adding water as needed. Remove from heat. Top with chopped dates and almond butter, and a sprinkle of cinnamon, if you like. Warning: can be addictive.

· Almond Butter Banana Smoothie: This is extremely delicious and filling so save for a special morning and share with a loved one! Blend 2 tablespoons of raw almond butter, 1 cup coconut water or almond milk, half a teaspoon of vanilla extract, 1 teaspoon ground cinnamon, ½ teaspoon nutmeg, and 2 bananas for a potassium-rich and creamy smoothie.

· Real Bircher Muesli: Soak overnight 3 tablespoons of whole oats or raw buckwheat in filtered water. Next morning add 1 teaspoon of skin-nourishing coconut oil, an apple or pear (chopped or grated) and a handful of fresh or frozen berries. Sweeten with agave nectar or stevia.

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Casey's blog

Unknown Superfoods Smoothie

Is breakfast the most important meal of the day?

SIMPLE breakfast options

HEARTY breakfast options

Wild Skin Beautifying Smoothie

Casey's top 10 nutrition tips to support your brain during tests

ACAI + GreenS Brekkie Bowl

Chocolate Sneaky Smoothie

Warming Winter Breakfast Ideas

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