Most of us are aware of the importance of a good breakfast – as our first meal, it can have a significant impact on our whole day!
If we reach for something quick and convenient like cereal, a breakfast bar, or a croissant, we are likely to feel hungry and struggle with energy and focus an hour later. This then results in us reaching for either a cup of coffee or a sugary snack to get our energy up.
On the other hand, if we have a filling, protein and fibre rich meal, then we will feel fuller for longer, experience fewer cravings, and be able to focus better. Indeed, research shows that increasing fibre intake, especially a prebiotic fibre like inulin, can have a positive impact on balancing various hormones involved in metabolism. These include insulin (responsible for blood glucose balance) and potentially leptin (satiety hormone) too.
It would be lovely for us all to be able to sit down and enjoy a daily home-cooked breakfast, such as poached, organic, free-range eggs, mushrooms, avocado and spinach, however, the reality is, most of us lack the time. This is where a well-made shake can be a great solution…
providing us with a quick, convenient and nutritious breakfast ‘on the go’. Better still, a shake can be a delicious way to take our daily supplements, especially if we find it hard to remember to take them or have difficulty swallowing tablets or capsules!
If we want to increase the diversity of our weekly fibre intake to support the balance of our gut microbiome, we can further super-charge our shake by adding powdered Inulin. The addition of cinnamon, glutamine and ginger will also help support a healthy gut and help boost our immune system. Once we know our balance of Carbs, Protein, and Healthy Fats the variations are endless.
Below are two simple recipes (one Vegan, GF & DF) for a gut healthy, high protein, high fibre start to the day – your mind and body will love you for it!
Both recipes are for 1 serving and take just minutes to make.
Recipe 1
(Depending on the type of Protein Powder used this can be Vegan, GF & DF.)
Nutrition
Kcals 587
Protein 39g
Carbs 40g
Fats 28g
Fibre 15g
Ingredients
• ½ small-medium avocado
• 1 small banana
• 50g (a big handful) of frozen blueberries
• 15g (1tbs) almond/cashew butter
• 15g (1tbs) chia/flaxseeds
• 30g protein powder of your choice
• 200mls unsweetened plant milk of your choice (almond, coconut or oat work well)
Method
1) Blend for around a minute until completely smooth. Add a splash more plant milk if you prefer a runnier shake.
2) Enjoy!
Recipe 2
Nutrition
Kcals 463
Protein 38g
Carbs 38g
Fats 16g
Fibre 9g
Ingredients
• 40g Organic Oats (soaked in your choice of milk overnight)
• 50g frozen raspberries
• 15g (1tbs) chia/flaxseeds
• 100g Plain Greek Yogurt (5% fat)
• 30g protein powder of your choice
• 200mls unsweetened plant milk of your choice (almond, coconut or oat work well)
Method
1) Blend for around a minute until completely smooth. Add a splash more plant milk if you prefer a runnier shake.
2) Enjoy!
