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Creamy, naturally sweet, and packed with nutrients, this banana smoothie is a quick and satisfying option for breakfast, a snack, or post-workout refuel. Bananas provide potassium for muscle function, natural sugars for energy, and a smooth base that blends beautifully with milk and nut butter.

It’s simple, wholesome, and endlessly adaptable—enjoy it as is, or add a handful of greens or a scoop of protein powder for an extra boost.

Ingredients

• 1 ripe banana
• 1 cup milk of choice (almond, oat, coconut, or dairy)
• 1 tbsp almond butter or peanut butter
• 1 tsp honey or maple syrup (optional)
• ½ tsp cinnamon (optional)
• Ice cubes (optional, for a thicker smoothie)

Method

1. Place the banana, milk, nut butter, and any optional sweetener or cinnamon into a blender.
2. Blend until smooth and creamy.
3. Add ice cubes if desired and blend again for a chilled, thicker texture.
4. Pour into a glass and enjoy immediately.

Per Serving (approximate)

Calories: 210 • Protein: 6g • Carbohydrates: 32g • Fat: 8g

Refreshing, antioxidant-rich, and naturally sweet, this blueberry smoothie is a delicious way to fuel your day. Blueberries provide a burst of flavour along with vitamin C and powerful phytonutrients, while creamy milk and banana create a smooth, satisfying texture.

Perfect for breakfast, a post-workout boost, or an afternoon pick-me-up, it’s a quick blend of wholesome ingredients that tastes like a treat but nourishes like a meal.

Ingredients

• 1 cup fresh or frozen blueberries
• 1 ripe banana
• 1 cup milk of choice (almond, oat, coconut, or dairy)
• 1 tbsp honey or maple syrup (optional)
• ½ tsp vanilla extract (optional)
• Ice cubes (optional, for extra thickness)

Method

1. Add the blueberries, banana, milk, and any optional sweetener or vanilla to a blender.
2. Blend on high until smooth and creamy.
3. Add ice cubes if you prefer a thicker smoothie, then blend again until incorporated.
4. Pour into a glass and enjoy right away.

Per Serving (approximate)

Calories: 180 • Protein: 4g • Carbohydrates: 40g • Fat: 2g

Sweet, tropical, and incredibly creamy, this mango and banana smoothie is sunshine in a glass. The banana gives it a silky texture and natural sweetness, while ripe mango adds a burst of juicy, tropical flavor along with vitamin C and antioxidants.

Perfect for breakfast, a light snack, or a refreshing summer drink, it’s quick to make and naturally energizing—no added sugars required.

Ingredients

• 1 cup fresh or frozen mango chunks
• 1 ripe banana
• 1 cup milk of choice (almond, oat, coconut, or dairy)
• 1 tsp honey or maple syrup (optional)
• Ice cubes (optional, for extra chill and thickness)

Method

1. Add the mango, banana, milk, and optional sweetener to a blender.
2. Blend until smooth and creamy.
3. For a thicker smoothie, add ice cubes and blend again until incorporated.
4. Serve immediately in a chilled glass and enjoy.

Per Serving (approximate)

Calories: 190 • Protein: 4g • Carbohydrates: 44g • Fat: 2g

A nourishing smoothie made with simple whole-food ingredients — balanced with greens, healthy fats, protein, and fiber for steady energy all day long.

Ingredients

• 1 cup mixed baby greens (spinach, kale, or spring mix)
• 2 large carrots, chopped
• 1 ripe avocado
• 1 stick celery
• ½ cucumber
• Handful of fresh cilantro (optional)
• 1 cup unsweetened coconut milk (or almond milk)
• 1 scoop plant-based protein powder (vanilla works great)

Instructions

1. Add all ingredients into a high-speed blender.
2. Blend until smooth and creamy.
3. Adjust thickness with more liquid or ice if desired.
4. Pour into a glass and enjoy immediately.

Endometriosis-Friendly Berry Smoothie with Chia & Flax

This anti-inflammatory smoothie blends antioxidant-rich berries with fiber and healthy fats from chia seeds and flax meal, helping to support hormone balance and reduce inflammation. Banana adds creaminess, while almond milk keeps it light and dairy-free. It’s gentle on digestion and designed to help you feel nourished and sustained.

Ingredients

• 1 cup mixed berries (blueberries, raspberries, strawberries – fresh or frozen)
• 1 ripe banana
• 1 cup unsweetened almond milk (or milk of choice)
• 1 tbsp ground flax meal
• 1 tbsp chia seeds
• ½ tsp cinnamon
• 1 handful spinach (optional, for extra nutrients)
• 1 tsp honey or maple syrup (optional)

Method

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Adjust sweetness if needed.
4. Pour into a glass and enjoy right away.

Per Serving (approximate)

Calories: 210 • Protein: 5g • Carbohydrates: 42g • Fat: 6g

Menopause-Friendly Green Smoothie with Maca, Chia & Flax

This powerhouse smoothie blends hormone-supportive maca powder with fiber-rich chia seeds and flax meal, making it a nutrient-packed drink perfect for women in menopause. Chia and flax provide plant-based omega-3s, fiber for digestion, and lignans that may help balance hormones. Combined with leafy greens, tropical fruit, and soy milk, it’s a creamy, satisfying way to fuel your body.

Ingredients

• 1 cup spinach or kale (fresh)
• ½ ripe banana
• ½ cup mango chunks (fresh or frozen)
• 1 cup unsweetened soy milk (or milk of choice)
• 1 tbsp ground flax meal
• 1 tbsp chia seeds
• 1 tsp maca powder
• ½ tsp cinnamon (optional)
• Ice cubes (optional)

Method

1. Add all ingredients to a blender.
2. Blend until smooth and creamy, adjusting consistency with more milk or ice if needed.
3. Pour into a glass and enjoy immediately.

Per Serving (approximate)

Calories: 200 • Protein: 7g • Carbohydrates: 32g • Fat: 6g

Who says comfort drinks can’t be good for you? This creamy, soothing hot chocolate blends rich, wholesome ingredients into a cup that’s both indulgent and nourishing. It’s the perfect balance—warming you from the inside while supporting your body’s wellness.

Carob powder brings a gentle, naturally sweet flavor, while coconut milk and creamed coconut make it luxuriously smooth. A touch of maple syrup rounds it out, and collagen powder adds a bonus boost for your health. Ideal for cool evenings or when you want a treat that loves you back.

Ingredients

• 1 cup organic coconut milk
• 1 tbsp organic creamed coconut
• 2 tbsp carob powder
• 2 tbsp maple syrup
• 2 tbsp collagen powder

Method

1. Warm the coconut milk in a small saucepan over medium-low heat for about 4 minutes.
2. Add the creamed coconut, whisking until fully melted and blended in.
3. Sprinkle in the carob powder, collagen powder, and maple syrup. Whisk briskly until smooth and lump-free.
4. Pour into a mug, add a dollop of coconut cream if you like, and serve hot.

Turmeric Latte

This golden-hued drink is more than just beautiful—it’s a warm, nourishing blend designed to comfort and restore. Turmeric’s natural anti-inflammatory properties make it a popular choice for supporting joint health and overall wellness, while creamy coconut milk and gentle spices turn it into a cozy treat.

Whether you’re starting your day with a mindful moment or winding down in the evening, this latte offers a soothing way to care for both body and mind. Naturally caffeine-free, it’s as calming as it is uplifting.

Ingredients

• 1 cup unsweetened coconut milk (or milk of choice)
• 1 tsp ground turmeric
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• 1 tsp maple syrup (or honey), to taste
• Pinch of black pepper (to boost turmeric absorption)

Method

1. Pour the coconut milk into a small saucepan and warm over medium-low heat for 3–4 minutes.
2. Add the turmeric, cinnamon, ginger, maple syrup, and black pepper. Whisk until the spices are fully incorporated and the mixture is smooth.
3. Continue heating for another 2–3 minutes, stirring occasionally, without bringing it to a boil.
4. Pour into your favorite mug, sip slowly, and enjoy the gentle spice and comfort.

Per Serving (approximate)

Calories: 120 • Protein: 1g • Carbohydrates: 8g • Fat: 10g

Vibrant, smooth, and packed with antioxidants, a matcha latte is both energizing and calming. Matcha provides a gentle caffeine lift without the jitters, while its rich green tea flavor pairs beautifully with creamy milk.

This latte makes a wonderful morning ritual or an afternoon pick-me-up, giving you focus and clarity while also feeling like a small act of self-care. Lightly sweetened and frothy, it’s as nourishing as it is indulgent.

Ingredients

• 1 cup milk of choice (almond, oat, coconut, or dairy)
• 1 tsp matcha green tea powder
• 2–3 tbsp hot water (not boiling)
• 1–2 tsp maple syrup or honey, to taste

Method

1. Add the matcha powder to a small bowl or mug.
2. Pour in the hot water and whisk briskly (using a bamboo whisk or small frother) until smooth and free of lumps.
3. In a small saucepan, heat the milk over medium-low for 3–4 minutes, until steaming but not boiling.
4. Stir in the sweetener, then pour the milk over the prepared matcha.
5. Whisk or froth until light and creamy. Serve immediately.

Per Serving (approximate)

Calories: 80 • Protein: 2g • Carbohydrates: 10g • Fat: 3g

Blueberry Matcha Latte

This layered drink is as beautiful as it is nourishing. Sweet, juicy blueberries create a fruity base, while creamy milk and vibrant matcha come together for a smooth, energizing top layer. The result is a refreshing, antioxidant-packed latte that’s both eye-catching and satisfying.

The blueberries offer natural sweetness and vitamin C, while matcha provides a steady caffeine lift without the crash. Whether served iced or gently warmed, it’s a treat for both your taste buds and your wellness.

Ingredients

• ½ cup fresh or frozen blueberries
• 1–2 tsp maple syrup or honey (adjust to taste)
• 1 cup milk of choice (almond, oat, coconut, or dairy)
• 1 tsp matcha green tea powder
• 3 tbsp hot water (not boiling)
• Ice cubes (if serving cold)

Method

1. In a small saucepan over medium heat, warm the blueberries with the maple syrup until the berries soften and release their juices (about 3–4 minutes). Mash slightly for a thicker base.
2. Transfer the blueberry mixture to the bottom of a tall glass (for an iced version, add ice cubes on top).
3. Heat or froth the milk until warm and creamy, then pour it gently over the blueberry layer.
4. In a separate bowl, whisk the matcha powder with the hot water until completely smooth and lump-free.
5. Slowly pour the matcha over the milk layer to create a distinct separation of colors. Serve immediately and enjoy the beautiful layers before stirring to combine.

Per Serving (approximate)

Calories: 120 • Protein: 3g • Carbohydrates: 20g • Fat: 3g

These cookies are a cosy, feel-good treat that works as hard as they taste good. With a base of vanilla protein powder, hearty oats, and creamy almond butter, they deliver slow, steady energy without the sugar crash. The tart bite of dried cranberries cuts through the richness, creating the perfect balance of sweet and tangy.

Rich in protein, fibre, and healthy fats, each cookie helps keep you full longer, supports balanced energy, and satisfies those mid-afternoon cravings. Whether you need a quick breakfast, an on-the-go snack, or a gentle evening bite, these are a delicious way to fuel your day.

You’ll Need

• 1 ripe banana, mashed
• ¼ cup vanilla protein powder
• 1 cup oats
• 1 cup almond butter
• ½ tsp cinnamon
• ¼ cup dried unsweetened cranberries

How to Make Them

1. Heat your oven to 350°F (177°C) and line a baking sheet with parchment paper.
2. In a mixing bowl, mash the banana until smooth, then stir in the protein powder.
3. Add the oats, almond butter, cinnamon, and cranberries. Mix until the dough is uniform.
4. Roll into small balls, place them on the baking sheet, and press each one into a cookie shape using a fork.
5. Bake for about 20 minutes, or until lightly golden. Let cool slightly before enjoying, or store in an airtight container for later.

Storage 

• Room temperature: 3–4 days in an airtight container.
• Fridge: Up to 1 week.
• Freezer: Up to 3 months

Per Serving (1 cookie)
Calories: 190 • Protein: 8g • Carbohydrates: 15g • Fat: 13g • Fiber: 4g • Sugars: 4g 

Homemade Protein Energy Bars

When I want a quick protein boost, bars are often my first choice—yet most options on store shelves leave me less than impressed. Too many are loaded with refined sugars and syrups, which cancel out the benefits of the protein inside.

These bars are my answer: naturally sweetened, nutrient-dense, and free from unnecessary additives. They combine wholesome carbs for lasting energy, plant-based protein to keep you satisfied, and healthy fats to support steady fuel throughout the day. They store beautifully, so you can keep them on hand for an anytime snack.

You’ll Need

• ⅔ cup pitted dates
• ¼ cup water
• ¼ tsp sea salt
• ⅔ cup rolled oats
• ⅓ cup chopped hazelnuts, divided
• 2 tbsp hemp seeds
• 1 tbsp protein powder

How to Make Them

1. Combine the dates, water, and protein powder in a food processor or blender. Blend until the mixture becomes a thick, sticky paste.
2. Transfer the paste to a mixing bowl. Stir in the salt, oats, hemp seeds, and half of the chopped hazelnuts until well distributed.
3. Line a baking dish with parchment paper. Press the mixture into the dish, smoothing it into an even layer.
4. Scatter the remaining hazelnuts over the top and press them lightly into the surface.
5. Refrigerate for about 1 hour, or until firm. Slice into bars or squares and enjoy.

 Per Serving (1 bar, 8 total)
Calories: 124 • Protein: 5g • Carbohydrates: 16g • Fat: 5g • Fiber: 3g • Sugars: 8g 

Naturally sweet, soft, and full of wholesome goodness, these date and coconut balls are a simple, no-bake snack you can make in minutes. The natural sugars in dates give a quick energy lift, while oats and nut butter add staying power. Rolling them in shredded coconut makes them look and taste like a little tropical treat.

They’re perfect for an afternoon pick-me-up, lunchbox addition, or a healthy dessert alternative.

Ingredients

• 1 cup pitted dates
• ½ cup rolled oats
• ½ cup almond butter or peanut butter
• 2 tbsp honey or maple syrup (optional, for extra sweetness)
• 1 tsp vanilla extract (optional)
• ½ cup unsweetened shredded coconut (for rolling)
  Method

1. Place the dates in a food processor and blend until they form a sticky paste.
2. Add the oats, nut butter, honey/maple syrup (if using), and vanilla extract. Blend until well combined and the mixture holds together when pressed.
3. Roll into small balls, about 1 inch in size.
4. Place the shredded coconut in a shallow dish and roll each ball until evenly coated.
5. Refrigerate for 30 minutes to firm up before serving  

Per Serving (1 ball, 16 total)
Calories: 112 • Protein: 3g • Carbohydrates: 14g • Fat: 6g • Fiber: 2g • Sugars: 9g 

Makes ~12 cookies

Ingredients

• 1 ½ cups (150 g) gluten-free rolled oats 
• ½ cup (60 g) gluten-free plain flour blend (with xanthan gum)
• 1 tsp baking powder (gluten-free)
• ½ tsp ground cinnamon
• Pinch of salt
• (75 g) unsalted butter, melted and slightly cooled
• ¼ cup (50 g) brown sugar
• 2 tbsp (25 g) white sugar
• 1 large egg
• 1 tsp vanilla extract 
• ½ cup (70 g) raisins 
• ⅓ cup (40 g) almond slithers

How To Make Them

1. Preheat oven to 350°F (175°C). Line a baking tray with parchment paper.
2. In a bowl, combine oats, gluten-free flour, baking powder, cinnamon, and salt.
3. In another bowl, whisk melted butter with both sugars until glossy. Beat in the egg and vanilla.
4. Stir the wet mixture into the dry just until combined.
5. Fold in raisins and almond slithers. 
6. Scoop about 2 tbsp of dough per cookie (12 cookies total), place on tray, and flatten slightly.
7. Bake for 12–14 minutes until edges are golden but centres still look soft.
   Cool on the tray for 5 minutes, then transfer to a rack. 

Storage

• Re-crisp trick: If they soften, bake again at 150°C / 300°F for 3–4 minutes. Room temperature: Airtight tin for 4–5 days (add a paper towel inside to keep them crisp).
• Freezer: Up to 3 months; reheat at 160°C / 325°F for 5 minutes.

Per Serving (1 cookie)
Calories: 178 • Protein: 3g • Carbohydrates: 25g • Fat: 8g • Fibre: 2g • Sugars: 10g 

Makes 8 pancakes (about 4 pancakes per person)

Ingredients

Pancakes

• 1 ripe banana (about 135 g)
• 1 tbsp (7 g) ground flaxseed
• 1 tsp baking powder
• 1 tsp baking soda
• 1 cup (120 g) buckwheat flour
• 1 oz (30 g) vanilla protein powder
• 1 cup (240 ml) soy milk
• Oil spray, for cooking
  

Blueberry Syrup

• 1½ cups (340 g) frozen blueberries
• 1 tbsp (10 g) chia seeds
• 1 tbsp (15 ml) lemon juice
• 4 tbsp (60 ml) water
• 2 tsp (10 ml) maple syrup (optional)

Method

1. Mash the banana in a bowl with a fork and stir in the flaxseed.
2. Add baking powder, baking soda, flour, and protein powder. Mix well, then stir in the soy milk. Let the batter rest for 5 minutes.
3. Heat a non-stick pan over medium heat and lightly coat with oil spray. Pour in about ¼ cup of batter for each pancake.
4. Cook until bubbles form on top, then flip and cook for another minute. Repeat with the rest of the batter — you should get about 8 pancakes.
5. For the syrup, add blueberries, chia seeds, lemon juice, water, and maple syrup (if using) to a small pot. Simmer for 5 minutes, then mash lightly with a fork.
6. Serve the pancakes stacked with warm blueberry syrup spooned over the top. Per Serving (4 pancakes)
   Calories: 468 • Protein: 20g • Carbohydrates: 82g • Fat: 8g • Fibre: 13g • Sugars: 25g

 Gluten-Free Seeded Bread
Makes 1 loaf (about 20 slices)

Ingredients

• ½ cup (85 g) flaxseed
• ½ cup (60 g) pumpkin seeds
• ½ cup (50 g) walnuts, roughly chopped
• ¼ cup (35 g) sunflower seeds
• 2 tbsp (18 g) sesame seeds
• 1 cup (120 g) buckwheat flour
• ¼ cup (20 g) whole psyllium husk
• ½ cup (56 g) almond flour
• 1½ tsp (6 g) baking powde 
• 1½ tsp (6 g) baking soda
• 1 tbsp (15 ml) apple cider vinegar
• 1½ tsp (9 g) sea salt flakes
• 1 tbsp (10 g) garlic flakes (optional 
• 1 tsp (1 g) dried mixed herbs (optional)
• 3 tbsp (45 ml) olive oil
• 2¼ cups (535 ml) water

Method

1. Preheat oven to 350°F (180°C) fan. Line a loaf tin (24 x 13 x 6.5 cm) with baking paper.
2. In a large bowl, combine flaxseed, pumpkin seeds, walnuts, sunflower seeds, sesame seeds, buckwheat flour, psyllium husk, almond flour, salt, garlic flakes, and herbs (if using). Add the baking powder.
3. Sprinkle vinegar over the baking soda to activate it, then add both to the bowl along with olive oil and water. Stir until the mixture comes together.
4. Pour into the lined tin and let sit for 10 minutes. Optionally scatter extra seeds on top. 
5. Bake on the middle rack for 90 minutes.
6. Remove from the tin and baking paper immediately and place on a wire rack to cool completely before slicing. The recipe makes about 20 slices.

Per Slice (1 of 20)
Calories: 126 • Protein: 4g • Carbohydrates: 6g • Fat: 10g • Fibre: 4g

Peanut Caramel Overnight Oats
Serves 2

Ingredients

Oats Base

• ⅔ cup (55 g) rolled oats
• 2 tbsp (30 g) chia seeds
• ¼ cup (30 g) vanilla protein powder (or swap for 2 tbsp extra chia seeds plus ¼ tsp vanilla extract)
• 1½ cups (355 ml) soy 

Peanut Caramel

• 3 Medjool dates, pitted
• 1½ tbsp (24 g) peanut butter
  ¼ cup (60 ml) soy milk

Toppings

• 20 g dark chocolate
• 8 peanuts, chopped
• Pinch of sea salt flakes
   

Method

1. Divide oats, chia seeds, protein powder, and soy milk between two jars (about 300 ml each). Stir until well mixed, seal, and refrigerate for at least 4 hours or overnight. 
2. For the caramel, blend the dates with peanut butter and soy milk until smooth. 
3. Melt the chocolate in short bursts in the microwave (20 seconds at a time), stirring between intervals.
   
4. To serve, spoon the caramel over the oats, drizzle on melted chocolate, sprinkle with peanuts and sea salt. Chill for 15 minutes to let the chocolate firm up, then enjoy.

Per Serving (1 jar)
Calories: 534 • Protein: 30g • Carbohydrates: 51g • Fat: 21g • Fibre: 11g