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Apple Caramel Crumble Slice

September 13, 2021 | After School Snacks, Baked Sweets, Desserts, Members only

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…

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Spiced Pear Maple Pecan Overnight Oats

September 6, 2021 | After School Snacks, Breakfast, Members only

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…

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Strawberry Pan Pudding

August 30, 2021 | Baked Sweets, Desserts, Members only

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 using only basic pantry staples. It’s so wonderful to enjoy good, basic home cooking made with simple ingredients and a whole lot of…

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Tofu Gado Gado Salad

August 30, 2021 | 30 Minute Meals, Budget Friendly, Members only, Vegetarian

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…

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Immune Smoothie Bowl

August 29, 2021 | After School Snacks, Breakfast

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

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.

Important

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.

This Immune Smoothie Bowl is designed to support your immune system. Packed with essential fat, vit c and fibre rich fruits!
Print Recipe
4.45 from 9 votes

Immune Smoothie Bowl

This Immune Smoothie Bowl is designed to support your immune system and really is food as medicine.
Prep Time10 mins
Course: Breakfast, Snack
Servings: 2
Author: Georgia Harding

Ingredients

  • 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

Instructions

  • 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.

Moroccan Lasagne

August 23, 2021 | Freezable Meals, Make-ahead Meals, Members only, Pasta and Noodles, Red meat, Slow Cooked

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…

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Date and Banana Loaf

August 23, 2021 | After School Snacks, Baked Sweets, Breakfast, Healthy Lunchbox, Members only

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…

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Sticky Date Pudding

August 9, 2021 | Baked Sweets, Desserts, Members only

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…

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Sourdough pastry

August 2, 2021 | Members only, Sourdough Baking, Staples

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….

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Green Hash

August 2, 2021 | 30 Minute Meals, Breakfast, Members only

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…

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Gluten-free Pasta

August 2, 2021 | Members only, Pasta and Noodles, Staples

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…

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Pork Shiitake Sausages

July 26, 2021 | 30 Minute Meals, After School Snacks, Breakfast, Freezable Meals, Make-ahead Meals, Members only, Pork

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….

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Chocolate Hazelnut Fig Granola

July 19, 2021 | After School Snacks, Breakfast, Members only

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…

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Apple Tea Cake

July 12, 2021 | Baked Sweets, Members only

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…

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Indian Mulligatawny Soup

July 12, 2021 | Members only, Soups

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…

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Lamb Rosemary Pies

July 5, 2021 | Freezable Meals, Make-ahead Meals, Members only, Red meat, Slow Cooked

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…

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Scroll and Pizza Dough

July 5, 2021 | Baked Sweets, Members only, Savoury Snacks, Staples

This Scroll and Pizza Dough recipe is a low sugar, wheat free, no vegetable oil version of the highly processed, bakery or supermarket scrolls or pizza bases. They are really easy to make and tailor to your kids’ tastes. Why I don’t use yeast There’s no doubt, yeast would make the scroll and pizza dough…

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Mum’s Easy Vegetable Stack

July 5, 2021 | Make-ahead Meals, Members only, Vegetarian

This is my Mum’s Easy Vegetable Stack. She made this for us on a recent trip over from Perth- still a legend in the kitchen! If you’re wanting to boost your vegetable intake, this easy Vegetable Stack is for you. The prep time is super quick, then simply throw it into the oven and let…

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Honey Cinnamon Cookies

June 28, 2021 | After School Snacks, Baked Sweets, Healthy Lunchbox, Members only

Recipe by Kristin Cosgrove These Honey Cinnamon Cookies are simple to make but delicious to eat. Being nut free, they are perfect for the school lunch box but equally good enjoyed alongside a relaxing cup of herbal tea. These will be very easy to whip up in a hurry for impromptu gatherings- mix, roll and…

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Stuffed Sweet Potato Pizza

June 28, 2021 | Budget Friendly, Members only, Pork, Vegetarian

This Stuffed Sweet Potato Pizza recipe is such a quick and simple one pan meal – it tastes like pizza except with a five veggie hit. It’s perfect for a light meal or double up for a more substantial meal. Of course, vary the toppings to suit your needs and tastes! Other delicious toppings can…

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Dairy-free Béchamel Sauce

June 21, 2021 | Dips, Sauces and Dressings, Members only

This Dairy-free Béchamel Sauce came about when I wanted to make a creamy sauce for a bake I was testing for my largely dairy-averse son. My whole family declared it a total winner! We can now enjoy so many creamy dishes – casseroles, lasagne, mornay and cauliflower cheese to name a few. Even if you…

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Spelt Pappardelle

June 21, 2021 | Members only, Pasta and Noodles, Staples

Recipe by Kristin Cosgrove I love making this Spelt Pappardelle from scratch as a fun weekend cooking project! I love doing this with my daughters, Lucia and Francesca. While one is rolling out the dough, the other is cutting the pasta into long ribbons of pappardelle. There is always much talking and laughter, a lovely…

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Osso Bucco with Gremolata

June 14, 2021 | Freezable Meals, Make-ahead Meals, Members only, Red meat, Slow Cooked

This Osso Bucco with Gremolata is in my top 10 recipes…it’s super simple to make but generally a weekend meal for me because it just tastes so decadent. If you have never heard of Gremolata before, it is a classic Italian condiment that provides freshness and lift to an otherwise rich meal. When it is…

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KFC (Keralan Fried Cauliflower)

June 7, 2021 | Budget Friendly, Members only, Vegetarian

This KFC (Keralan Fried Cauliflower) is sure to become a family fave…mine are rating it as one of my best- possibly because fried food doesn’t happen too often! These delicious, gluten-free, crispy pieces of cauliflower are one sure-fire way to get kids to eat veggies and it’s a good fun side dish to have. Kerala…

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