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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?

What to look for when choosing protein powders

When choosing a wholefood-based protein powder, there are several key factors to consider to ensure you’re getting a good-quality and effective product:

Ingredients: Look for a protein powder that is derived from wholefood sources, such as 100% grass fed collagen, pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If you’re okay with dairy, choose a Whey based protein powder, ensure it is grass-fed and/or organic. Avoid products with additives, artificial flavours, excess sugar or artificial sweeteners.

Nutritional Profile: Assess the nutritional content beyond just protein. Look at the levels of essential amino acids, vitamins, and minerals present in the powder. A good wholefood-based protein powder will offer a range of nutrients beyond just protein.

Allergen Information: Consider any allergies or dietary restrictions. Wholefood-based protein powders are often suitable for those with common allergies (e.g., dairy, soy, gluten), but always check the label for potential allergens.

Taste and Texture: Personal preference matters too. Choose a protein powder that tastes good to you and mixes well with your favourite fruits and fluid (I love making smoothies with coconut water and yoghurt) or add protein powder to recipes like pancakes, overnight oats or chia puddings. Some wholefood-based powders can have a grainier texture, which may be a consideration.

By considering these factors, you can select a wholefood-based protein powder that aligns with your dietary preferences, nutritional needs, and taste preferences, ensuring you get the most out of your protein supplement.

I personally love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

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.

Download your FREE Immune Health Plan ebook – A practical guide filled with simple tips to help support your immune system so you and your family stay fighting fit this winter.

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 minutes mins

Total Time10 minutes 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 natural, Greek or coconut yoghurt (½ cup)
• ½ tsp ground turmeric
• 1 cup/s ice
• 2 serve/s wholefood protein powder – vanilla or a neutral flavour
• 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 protein powder.
• Blend until smooth and creamy. Divide between two bowls and top with fruit of your choice, nuts and/or granola.
• Enjoy immediately.