I love a good Shakshuka and this one is a great way to eat your veggies for breakfast. The sauce is great to make ahead to make breakfast extra quick and easy. Or if you’re in a rush you can fast track this recipe by simplifying the sauce and leaving out the carrot, zucchini and…
This easy to make Middle Eastern Couscous Salad requires no cooking and makes for a super delicious but light meal. It’s perfect to whip up when it’s too hot to put the oven on or if you’re short on time. It also makes a great side dish to take to a BBQ. The colours of all…
This gluten and dairy-free, vegan Baked Passionfruit Cheesecake is super simple to make and really delicious. Most vegan cheesecakes are raw and don’t hold up so well in the warmer weather. So this is the perfect alternative. It’s not overly sweet so feel free to increase the sweetener if you’re a sweet tooth. Take note…
This Smoky Cauliflower Pepita Hummus is one of my families most favourite vegetable dishes. It’s a divine combination of flavours and super nourishing too. Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit any specific dietary requirements….
This Lemon Thyme Marinade is super easy to make and takes a simple piece of protein to another level. I love this for marinading chicken, beef or lamb. Then simply pan fry or cook on the BBQ for a delicious, simple meal. Take a look at the variations (below the main recipe) for suggestions to…
Another delicious fish dish, this One Pan Fish Puttanesca is super easy to make… made all the better in that there is only one dish to wash up at the end of this delicious meal. Puttanesca sauce is classic Italian cuisine, noted for its olives, capers, garlic and herbs stirred through a tomato sauce. Combining…
Sometimes the simple things in life are the best and in the case of this Lime Honey Chia Pudding this is exactly the case. Being naturally gluten and dairy free, this is a great recipe whether you need to avoid them or not! Mix, soak overnight and enjoy for breakfast- too easy! We have listed…
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…
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…
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.
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…
This spiced Quinoa Stuffed Butternut is a complete vegetarian meal that’s perfect to warm up with. Sometimes referred to as butternut squash, this is a favourite pumpkin that is so versatile. Slightly sweeter than other varieties of pumpkins, it suits roasting perfectly. The combination of fresh herbs, spices, feta and lemon make this stuffing absolutely sensational-…
This Goulash is based on a traditional Serbian stew of rich beef and vegetables. Similar to a casserole, it is delicious and super easy to make. Instead of topping with starchy dumplings, I’ve chosen to top with scalloped potatoes. This potato crust is sensational and gives the meal a good crunch – my kids try to…
I love using cauliflower instead of potatoes in many dishes, especially mash potatoes and these Cauliflower Hash Browns. These are super simple and make tasty, crispy low carb hash browns for the win. Australian statistics report that we consume 3.2kg of cauliflower per person per year. I know in our household we would be far…
This robust Serbian White Bean Soup is a filling, delicious, plant-powered meal. Traditionally it would be made with cracked wheat, but to keep it gluten-free I’ve chosen brown rice for a complete vegetarian protein. What I love about this Eastern European soup is that you get to enjoy flavours of a less-well-known culture in an easy…
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…
Tray bakes are one of my favourite ways to cook and include a good range of vegetables. This Haloumi Vegetable Tray Bake is full of goodness and a great stand alone meal or side to accompany simply prepared fish, chicken or lamb. Haloumi takes the taste and texture of this dish to the next level-…
These Chorizo Fennel Mussels are another recipe option for the mussel lovers out there. These are more Italian inspired, full of flavour and goodness. Cooking mussels can seem a little intimidating but it’s actually quite a simple process. You can buy mussels already de-bearded and ready for the pot, otherwise for a slightly cheaper price…
These Chicken Patties with Date Chutney are a quick and easy to make healthy dinner. With very minimal steps you can get these patties cooking in the pan, and then use the cooking time to prepare the fresh ingredients. The sweet date chutney goes so well with them, providing a touch of sweetness that matches…
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…
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….
It’s no secret that I love Indian flavours and this tasty Palak Paneer is a really delicious side. A friend testing this with her family was so surprised when this became her green-hating son’s new favourite dish. Palak refers to the spinach and paneer is a traditional Indian cheese. You can buy paneer from most…
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…
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…