My 10 year old son is growing at a rate of knots. He has size 10 adult mens feet (we call him ‘the hobbit’ lol) and he’s a big, athletic kid. He’s mad for sport and at the moment, he is training sometimes twice a day (athletics and nippers season is in full swing for him). So feeding him nutritionally balanced meals and snacks is especially important for his day to day wellness and his ability to train often and hard.
When I’m creating a meal, I primarily focus on the macronutrients – the balance I’m after is a complete source of protein, plant based carbohydrate (vegetables, fruit, whole grains) and good fats. I believe if they are coming from a variety of whole foods sources, the micronutrients take care of themselves.
Dietary variety really is key to good nutrition as it increases the range of micro-nutrients derived from food, therefore protecting against deficiencies developing. Carbohydrate I find pretty easy to include in meals and snacks, but ensuring a good variety of quality protein and fats, I find a little trickier. There are a few dietary supplements I just couldn’t live without and the 180 Nutrition Superfoods Protein Blend is one. Actually, it’s more food than supplement and it really has become an integral part of keeping myself and my family well. It’s one of the few, convenience foods I keep in my pantry at all times.
Why is protein SO important?
We all need protein to build new cells and repair tissue. It is especially critical for kids, pregnant women, athletes, those suffering chronic illness or injury, those with dietary restrictions and the elderly. Protein is used extensively by everybody, everyday. Protein is used to make digestive enzymes, to repair the digestive tract, to make antibodies to fight infection, to grow skin, hair, nails, to make blood cells, for strong bones, to build muscle, to make hormones, to stabilise our blood sugar….I could go on forever really.
We cannot store protein, so it’s safe to say, that in order to replace, rebuild and repair, we need to consume protein very regularly.
Protein deficiency is common
In my experience, insufficient dietary protein is surprisingly common, especially amongst fussy kids, pregnant women, athletes, those with food intolerance and the elderly. The one thing that a swing towards processed foods has done, is dramatically reduced the amount of protein many people consume. You see most processed, convenience foods are generally a combination of fat and carbohydrate (breads, breakfast cereals, crackers, muesli bars, pasta and noodles). Anything with a shelf life is generally protein deficient.
It’s a bit of a vicious circle because people who are lacking protein also often reject eating it, craving high energy foods like refined, simple carbohydrate. They may also have also have a poor appetite for ‘meals’ and often just want to snack throughout the day. Poor variety is also another issue, where they may eat protein, but only from one source e.g.; dairy is common. To make matters worse, I’ve also found those deficient in protein are often also deficient in a number of key micronutrients (vitamins and mineral) found in good amounts in, you guessed it, protein rich foods. These micronutrients not only support their health, but help to build a robust appetite for other good foods (like veggies).
Protein supplementation
First and foremost I advocate eating a good variety of whole foods – there is no substitute for having a solid diet. However, just as medicine is required occasionally for illness, supplementation is often critical, especially in times of increased need.
I find having a good quality, whole foods based protein supplement is so handy for those days that go pear-shaped and a sustaining, nutritionally balanced meal or snack is required quickly. In the case of my son who needs a high-protein, but not too heavy meal on the days he has 5am training, a smoothie including 180 Nutrition Superfood Protein Blend is a lifesaver. Other times he might have a smoothie is before an afternoon training session or to re-fuel after training (this is really important for his muscle recovery and his ability to back up training sessions).
Protein powders are NOT created equal
Navigating the many types of protein powders available is tricky business. Many brands are derived from feed-lot, grain-fed cows (also often fed GMO’s), highly processed soy proteins and contain franken-sugars, fructose, maltodextrin starches (aggravate blood sugars and the GIT), additives and more yuk ingredients.
Most also contain absolutely no plant fibre, good fats or micronutrients (vitamins and mineral) so nutritionally they are incomplete and not at all reflective of a well rounded, whole food meal. Thankfully, there are a select few which offer balanced nutrition and do what we need them to do – provide a sustaining, nutritious supplement, and here’s the clincher, that actually tastes good. It’s just got to taste good right?
My preferred choice –180 Nutrition Superfood Protein Blend
I have decided to partner with 180 Nutrition as a product that ticks all of my ‘tough to tick’ boxes. I love that they have vegan AND grass fed whey protein options (to suit everybody) and that they couple their proteins with nourishing whole food to make it nutritionally complete (so much more than just straight-up protein). I’m a fan of their ethos in general and they’re an Aussie company that I know and trust.
Their Superfoods Protein Blends are a simple, balanced blend of clean, Grass-Fed Whey Protein Isolate (or Pea Protein Isolate in there vegan range), Flaxseed, Almonds, Sunflower Kernels, Shredded Coconut, Coconut Flour, Cocoa (Chocolate flavour only), Chia Seeds, Sesame Seeds, Psyllium Husks, Stevia. So this protein powder contains loads of essential minerals and B vitamins from plant sources for stable energy and mood, healthy fats and plant based fibre. It’s also super low in sugar (and fructose-friendly) so it will keep you full for longer, without a blood sugar crisis.
You get to try 180 Nutrition Superfood Protein Blend for FREE
I love to try before I buy and I’m thrilled to offer you this special opportunity. Click HERE to receive:
- 4 x Free Serves of the 180 Superfood Protein Blends (2 serves of each flavour – Coconut & Chocolate) -so that’s 2 x 80g packs as pictured above.
- All we ask is you cover a small shipping and handling fee.
- This is a limited offer until we run out of samples! So be sure to get your free samples today!
- Offer is for Australian residents only.
Click HERE to try them out for yourselves. 180 Nutrition is such a great thing to have in your pantry for those days you need a fast, good quality meal or a sustaining snack.
180 Nutrition Superfoods Protein Blend can be mixed into any smoothie you like really. This is a delicious, super simple recipe that we often have for breakfast or for an after school, pre-sport snack (I pop it in a thermos to keep it nice and cold)…
- ¼ cup raw almonds
- 1 tablespoon maple syrup
- 1 heaped teaspoon 180 Nutrition Superfood Protein Blend (coconut flavour)
- 4-5 whole fresh strawberries
- 1-2 tablespoons rice malt or maple syrup
- 1½ cups frozen strawberries, washed and hulled
- 2 florets raw cauliflower, roughly chopped
- 60mL (¼ cup) coconut water
- 1 cup full-fat natural or coconut yoghurt
- 1 x 40 g serve 180 Nutrition Superfood Protein Blend (coconut flavour)
- 1 teaspoon vanilla extract or paste
- 2 extra strawberries, sliced into flat edged quarters (for decoration)
- On a tray line with baking paper place the almonds and drizzle with the syrup. Toss to coat. Sprinkle over the protein powder and toss to coat the nuts.
- Place under a low grill to toast for 5 minutes (watching carefully so they don't burn).
- You can always do a big batch of the nuts for a fabulous, protein rich snack (store in an airtight jar in the fridge but be careful - they are soooo moorish).
- In a high powered blender place the strawberries and the syrup. Blend for 10 seconds to make a syrup and pour into the serving glasses. Thermomix speed 8, 10 seconds.
- Without washing the blender, add the frozen strawberries, cauliflower, coconut water, yoghurt and vanilla. Blend well until smooth and creamy. Thermomix speed 9, 30 secs.
- Tilt the serving glass so the syrup coats the sides. Place the cut strawberries on the sides of the glass and carefully pour in the creamy smoothie touching the sides three times to create the streaky finish.
- With the roughly chopped nuts piled on top.
Shortcut
If you aren't bothered about how it looks, just add all of the ingredients for both the syrup and smoothie into the blender at once.
Vegan
Choose the vegan protein blend and coconut yoghurt.
Make ice-blocks
My kids love this blend frozen into ice-blocks. These are super convenient for a nutritious snack on the go.
Kate says
Thanks for this recipe Georgia, I really value your experience and listen to everything you say, especially on protein. I have a quick question about it, I have a little one (3.5years) who I just cannot get to eat meat, and therefore much protein. Sometimes she will eat a little egg (and I try pancakes made just with egg and banana) and she loves lentils and beans. But will not even touch or try any meat. On the flipside will happily eat most veggies, steamed broccoli or cauliflower etc but I feel like there are times she prefers to just eat fruit during the day. Any advice on how to up her protein another way to perhaps improve her appetite during the day? Thanks so much in advance, and totally understand if it’s too much to answer via this platform, wish you still took patients!! Kindest regards kate
Georgia Harding says
Hi Kate. I’ve written about protein here (including a paragraph on ideas for protein fussy kids) if you’d like more ideas https://wellnourished.com.au/simply-well-nourished-why-protein-packs-a-punch/. It’s super important that you understand how to combine vegetarian sources of protein to form a ‘complete’ protein (also explained in the post I’ve linked to). It can be a bit of a viscous circle, but keep trying. Being an ex-vego, I still find dishes slow cooked more appealing than ‘whole’ prices of meat so perhaps start there. I often find that protein fussy kids are mineral deficient (esp Zinc) and this leads to a sluggish appetite so perhaps talk to a Nat practitioner about this (a simple taste test can detect zinc deficiency). Hope this helps a little G x
Silvana says
Georgia, I have a question about the raw cauliflower. I have very sluggish digestion and have been advised, more than once to eat cooked foods. Is the cauliflower necessary or can I substitute with something else, or, add steamed cauliflower?
I also heard that as we age, we need less protein because we’re not growing and so need less protein – just enough to maintain what we have. Am curious about your thoughts on this.
Thanks
Georgia Harding says
Hi Silvana. You can certainly leave it out. I think if you steam it the taste will be more noticeable.
My understanding is that as we age, we actually need more protein (to sustain muscle mass and function which can decline rapidly with age and result in loss of mobility resulting in falls). Obviously we are all individuals and I can’t offer individual advice, but in my experience, it is very common to see signs of protein deficiency in my elderly patients. Hope this helps G x
Pippa says
One word … yum! I only had 180 chocolate flavour but it tasted great! Thanks Georgia.
Ros says
We’ve only got the chocolate flavour too. Will try it with that – fully expecting to make the smoothie a bit brown though. Did it?
Georgia Harding says
I would think it would slightly Ros, but if you rim the glass with the berry puree, it will disguise it a little G x
Georgia Harding says
So glad you enjoyed it Pippa. I love choc-berry combo’s too, great to know it’s just as good G x
Pokebros says
Came here for the recipe, though stayed longer for the article. Interesting read. The shake also looks really good and would be perfect for Summer.
Linda Robinson says
I haven’t tried this smoothie yet but your post prompted me to try the 180 Superfood Blends – I am hooked!! I have been struggling with energy levels, foggy brain, weight gain, inflammation etc since getting into bad habits whilst renovating. I was trying to eat well and exercise regularly but didn’t see the results I expected as I couldn’t stop eating too much and lacked the energy to do enough cardio exercise. A smoothie or chia pudding each day with 180 in it has made a huge difference in just two weeks – yay 🙂
Georgia Harding says
That’s so wonderful Linda, thanks for your feedback. I’m really thrilled you are enjoying it and feeling the benefits too. It’s a great supplement for sure. Georgia x