Recipe by Kristin Cosgrove These Honey Sweetened Marshmallows are soft, sweet and the ultimate in deliciousness when stirred into a creamy hot chocolate. They are simple to make using just a few ingredients and can be stored in the fridge or freezer to be used in treats like Rocky Road or simply enjoyed just as…
I love a good Panna Cotta and this Lime Ginger Panna Cotta has a flavour combination is my favourite. The creaminess of the coconut is beautifully offset by the zesty lime syrup in this easy to make dessert. Take a look at the variations (below the main recipe) for suggestions to alter the recipe to…
These Lemon Poppyseed Overnight Oats are a quick breakfast with a beautiful combination of flavours and my new favourite overnight oats. Breakfast doesn’t get a whole lot more nourishing and easier than this. I love this combination of flavours in a cake so to have it for breakfast is a cheeky treat, while actually being…
This delicious Satay Vegetable Pie is based on one I used to buy all the time from a local pie maker. If you aren’t one for baking a pie, this filling also makes a beautiful stand alone dish over rice or quinoa. While Asian Satay Vegetables may not seem the first choice for a pie…
These Smoky Pork Ribs are a members request and my family have very much enjoyed the testing phase!! I’ve used pork ribs as that was requested but you could easily sub with beef or lamb. Whenever I’ve eaten ribs in the past, I’ve often found them sickly sweet. To get the classic BBQ style southern…
I love to replace corn chips with cauliflower when I make nachos. This fresh, quick and easy to make Cauliflower Nachos is a beautiful combination of flavours and plant powered goodness. Finding good quality corn chips can be a bit difficult so using a vegetable that gives a similar effect as a base is a…
Recipe by Kristin Cosgrove Tiramisu is a celebration of all things Italian and I love making it for special occasions. There are many ways to make tiramisu, and many short cuts that can be taken. Even though when using store bought ingredients like Savioardi (lady finger) biscuits and packaged mascarpone cheese, the results are still…
As requested by a member, this Pork Cutlet Tray Bake is another easy to make tray bake style meal, that certainly doesn’t scrimp on flavour. The pork is marinaded with a classic honey and mustard combination and a splash of vinegar and spices. The vegetables and apple are roasted with the pork cutlets to create…
This Apple Caramel Crumble Slice is a delicious combination of flavours and so easy to make with variations for gluten-free, dairy-free, nut-free and vegan. It has a slightly nutty and oaty main base and top crumble, sweetened with a lovely caramel and lightened with fresh baked apple. Perfect for morning or afternoon tea when you…
This Spiced Pear Maple Pecan Overnight Oats is my husband’s favourite flavour combination for overnight oats. Slightly sweet with softened oats and chia and a crunch of the nuts, it is a delicious combination of fibre and nutrient dense ingredients. Put it all together the night before for a quick, nutritious and easy to make…
This Strawberry Pan Pudding has become my family’s all time favourite dessert. Every single one of us loves it equally, which rarely happens. It’s a bonus that it’s super easy to make too with basic pantry staples. It’s so wonderful to enjoy good, basic home cooking that is made with simple ingredients and a whole…
If you love a good Gado Gado, the flavours in this Tofu Gado Gado Salad bowl of goodness are just divine. Best of all it’s super quick and easy to make. Gado Gado is an Indonesian dish made with raw or slightly cooked vegetables – in this recipe the pumpkin is roasted until soft while…
This Immune Smoothie Bowl is designed to support your immune system and really is food as medicine. The combination of vitamin C and fibre rich fruits, essential fats from the avocado, probiotic yoghurt and protein powder makes this a delicious and super nourishing start to the day.
Why do we need protein?
The strength of our immune system relies on us eating protein and including high-quality amino acids in our diet is essential to make antibodies to fight infection.
We all need protein to build new cells and repair tissue. As kids are growing (often rapidly) it is especially critical that they are consuming adequate amounts.
Protein is also used extensively by every body, everyday. Protein is used to make digestive enzymes, to repair the digestive tract, 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.
Signs of protein deficiency
In our society, it is rare to see frank protein deficiency. However, in my experience, subclinical signs are increasingly common, especially in picky eaters. These include:
- poor immune responses (getting sick frequently or difficulty recovering from illness)
- poor appetite or very picky (or more of a snacker, craving simple carbohydrates)
- poor concentration and trouble learning
- moodiness and mood swings
- poor sleep patterns
- muscular weakness, aches and pains
- poor growth and development (failure to thrive)
- skin problems
- delayed wound healing
Protein supplementation is also often required for picky eaters, people who suffer chronic illness, athletes or suffering with food intolerance which restricts their protein intake (egg, nut, dairy allergies for example). Just as medicine is required occasionally for illness, supplementation is critical and can be helpful in restoring the appetite and desire for whole foods.
It is also very helpful for those mornings that go pear-shaped and a sustaining brekkie is required quickly. As much as I’d like to serve a nutritionally balanced, high protein brekkie each and every morning, some days time is just stretched (like when my kids have a 5am swim squad and we are up at 4.30am) and a protein powder supplement is invaluable.
Whey protein is a complete protein source that provides all of the essential amino acids that our body needs. Whey proteins also contain individual proteins such as Lactoferrin and immunoglobulins that have immune-enhancing activity.
The vast world of protein powders
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 protein powder
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 protein). I’m a fan of their ethos in general and they’re an Aussie company that I know and trust.
Their 180 Nutrition Protein + Superfood Blends are a simple, balanced blend of Whey Protein Isolate, Flaxseed, Cocoa (chocolate flavour only), Coconut Flour, Sunflower Seeds, Psyllium Husks and Stevia.
This protein powder contains essential minerals and vitamins for stable energy, healthy fats and plant-based fibre. They are also low in sugar (and fructose friendly) so they will keep you full for longer. The range of 180 Nutrition Protein + Superfood Blends (pictured below) are easy to find as they are available at your local Coles supermarket.
Please speak to your nutritionally trained health care practitioner to determine if your individual nutritional requirements are being met. This post is not intended to diagnose or prescribe, merely help you to make an informed choice.
Immune Smoothie Bowl
- 2 frozen bananas – peeled and quartered
- 2 orange/s – peeled and quartered
- ½ avocado – flesh
- 1 lime/s – juice
- 60 ml coconut water (¼ cup)
- 120 g full-fat natural yoghurt (½ cup)
- ½ tsp ground turmeric
- 1 cup ice
- 4 scoops protein powder
- Fruit, nuts and/or granola – to decorate
- In a high speed blender place the bananas, oranges, avocado, lime juice, coconut water, natural yoghurt, turmeric, ice and 180 Nutrition Protein + Vanilla Superfood Blend.
- Blend until smooth and creamy. Divide between two bowls and top with fruit of your choice, nuts and/or granola.
- Enjoy immediately.
This Moroccan Lasagne is a fabulous slow cooked, winter warmer. It is very easy to make and a delicious, super nourishing meal. This is more time consuming than a typical lasagne as it slow cooks the beef to produce a lovely textured meat layer but the end result is so worth it (and the actual…
By Kristin Cosgrove A warm slice of this Date and Banana Loaf is a delicious morning tea treat and just as good eaten cold as a sustaining lunch box snack. I like to keep a few slices in the freezer ready to be toasted and spread with butter to enjoy alongside a cup of tea…
Recipe by Kristin Cosgrove This Sticky Date Pudding recipe is such a warm and cosy dessert! Just right for chilly winter nights. Dates provide the perfect sweetness and being gluten and dairy-free, this is a dessert everyone can enjoy. Plus, it’s super quick and easy to make which could be a bit dangerous! Take a…
This Sourdough Pastry has become my all time favourite pastry. For pies, quiche, tarts, it produces a beautiful, light flaky pastry texture I adore with the added benefit of being fermented which makes it a dream to digest….
This Green Hash recipe is a simple high protein, low carb breakfast and is a fabulous start to the day. It’s super quick and easy to make for a fast breakfast on the go. Most people will recognise the benefits of having vegetables for breakfast, but sometimes we can get a little stuck thinking of…
Recipe by Kristin Cosgrove Making gluten-free pasta by hand is easier than it sounds and a fun weekend project to do with the kids. A few basic pieces of equipment (no pasta machine required for this recipe), a handful of simple ingredients and a little bit of time is all that’s required. One ingredient that is…
These tasty Pork Shiitake Sausages are super simple to make and a great go-to for any meal, from breakfast to dinner. These could also be known as ‘skinless sausages’ or along the lines of cevapcici, the south-eastern European sausages. Whatever you call them, these are tasty, delicious, free from any additives and are super versatile….
This delicious Chocolate Hazelnut Fig Granola is a beautiful, tasty flavour combination, it’s my new favourite breakfast granola. I get bored eating the same flavours all the time so I like to switch it up regularly. Nutritionally, variety is super important too. This granola has subtle sweetness with bursts of fig and a wonderful texture…
This is my low sugar, wholegrain version of my nan’s Apple Tea Cake. It’s very reminiscent of the mouthwatering cake my nan used to make me as a kid, only a bit nuttier being made with wholemeal spelt. It’s really quick and easy to make too. Perfect for having with a cup of tea, as the…
This Indian Mulligatawny Soup is an immune supportive meal in a bowl that is really delicious and super easy to make. It is a flavoursome spiced soup, thick from the lentils and rice that have been simmered until soft. The vegetables are mostly broken down by the cooking so you have a hearty meal full…
This Lamb and Rosemary Pie was requested by a member a little while ago…the hardest part about creating this recipe was deciding what flavour combination to share! This was my favourite, the slow cooked lamb with the cauliflower topper is just so good. The lamb falls apart beautifully into the hearty, flavoursome gravy and the…