Blueberry and dragonfruit smoothie bowl

This is a favourite breakfast for me and on high rotation now the weather is so much warmer. 

Go for organic blueberries because the regular kind are sprayed heavily with pesticides, which is something women with endometriosis are best avoiding. 

Blueberry and dragonfruit smoothie bowl

Dragonfruit is available in supermarkets all year around in Queensland, but if you can’t find it you could always replace with some papaya or half a banana.

Why do I love this recipe? It’s easy, delish and jam packed with nutrients. It’s also macro-nutrient balanced with protein, healthy fats from the chia seeds and complex carbohydrates. I also use a prebiotic fibre called partially hydrolysed guar gum, it can be found online here.

Think of prebiotic fibre as food for our gut bacteria, it helps feed our friendly gut bacteria and has a range of benefits for digestion, our immune system and even our mood. Partially hydrolysed guar gum (or phgg) is great for those with IBS and SIBO (small intestine bacterial overgrowth).

I also use a protein powder called Inca Inchi, it’s packed with nutrients including calcium which is so important for women with endo – especially if you’re dairy free. The other type of protein powder I like is hemp powder which is available at most supermarkets and health food stores.

I use a combination of pure coconut milk and calcium enriched rice milk in this recipe but you can choose whatever plant based milk you prefer.

You’ll need:

  • 1/2 cup frozen organic blueberries
  • 1/2 dragonfruit chopped
  • 1 tablespoon of protein powder
  • 1 tablespoon of chia, plus 1 teaspoon reserved to sprinkle on top
  • 1 cup of plant based milk 
  • 2 teaspoons of partially hydrolysed guar gum (phgg) (optional)
  • 1/2 a cup of homemade granola (or a low sugar brand such as Food For Health which is available at super markets)

Method:

Combine all ingredients in a blender except for the reserved chia seeds and granola. Pour into a bowl and top with seeds and granola.

Hope you enjoy this recipe as much as I do!

Yours in health,

Meredith x

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Chocolate pumpkin smoothie

This nourishing smoothie is really delicious for breakfast on a cold morning when taken warm. When I cook pumpkin I always leave some leftover to put in my smoothie in the morning. I just love this recipe so much, it’s really easy to make and great if you’re on the run, as it’s a meal in itself and can be taken with you.

The recipe makes the smoothie quite thick, but you can make it thinner by adding an additional 1/4 to 1/2 cup of milk.

Chocolate pumpkin smoothie bowl sugar free

I don’t eat as much fruit in winter, so for me this is an ideal alternative to a fruit smoothie and it’s lower in sugar too. I’m currently taking prebiotic powder and a few other supplements, I usually throw them in as well so I don’t have to take them separately which works a treat.

chocolate pumpkin smoothie sugar free

You’ll need:

  • 1/2 cup cooked pumpkin
  • 1 tbsp protein powder (I use Incha Inchi protein powder)
  • 1 tbsp cacao powder
  • 1 cup of coconut milk (or another type of milk)
  • 2 tsp of peanut or almond butter
  • 1 drop of stevia (optional)
  • Toppings of your choice. I’ve used puffed millet, coconut flakes, cinnamon and chopped walnuts.

Blend until smooth, add your toppings and enjoy.

Meredith x

Mocha smoothie

I love this smoothie, it’s just delish. Sometimes I just don’t feel like a big breakfast first thing but need something in my belly and a pick-me-up.

 

Mocha smoothie

I’m sure you already guessed that this recipe contains coffee, I would suggest you avoid coffee if you’re struggling with endo pain. Personally I find one coffee a day is ok for me.

You can always omit the coffee and double the quantity of cacao to create a chocolate flavour. It will be a thicker consistency by omitting the coffee.

This smoothie uses pre-cooked pumpkin and zucchini, I cook batches of these veggies every week and keep in the fridge/freezer for later use in salads or smoothies like this.

It may seem odd using veggies in a smoothie but I promise you can’t taste them, they just provide a creamy consistency that fills you up.

You’ll need:

  • 1/2 cup of coconut milk
  • A handful of ice
  • 3/4 cup of espresso (cooled)
  • 3/4 cup of pre-cooked pumpkin
  • 1/4 cup of pre-cooked frozen zucchini (best steamed then frozen)
  • 1 tbsp almond butter
  • 1 tbsp cacao
  • 1/4 tsp cinnamon
  • A few drops of stevia (to equal one tsp sugar)
  • 1/4 tsp of vanilla powder (I buy pure vanilla powder online, it’s expensive but lasts for ages)

Method:

Blend on high until completely smooth and creamy, serve immediately and if you like, top with some crushed nuts, coconut flakes or some chopped banana.

Enjoy!

Meredith x

 

Gummie treats

Gummie treats are delicious sugar free snacks and ideal for those with gut issues like leaky gut or SIBO. They’re fantastic for keeping sugar cravings at bay.

Gummie treat

The flavour I’ve used here is banana and turmeric but you could use just about any flavour you like.

Makes about 12-15 pieces.

You’ll need:

  • 1 cup of coconut milk (without additives like guar gum). I also like to use a combination of almond and coconut milk
  • 1/2 cup of filtered water
  • 1 tsp of turmeric powder
  • 2 tbsp of gelatin powder, I use Changing Habits
  • 1 ripe banana chopped
  • Optional – if you have a sweet tooth feel free to add some stevia

Method:

Combine all ingredients except the banana in a saucepan, heat and stir until the gelatin dissolves (don’t boil otherwise it won’t set).

Combine the liquid mixture and the banana in a blender until completely smooth, then pour into a flat rectangular or square shaped container, cover and refrigerate for at least four hours until set.

Yours in health,

Meredith x

 

 

 

Healthy chocolate mousse

Some Instagram friends requested this recipe so here it is; a healthy version of chocolate mousse. It’s low in sugar, contains healthy fats and protein. I like this as a filling snack or a lighter breakfast. Add as much topping as you like to make it even more filling.

 

healthy chocolate mousse

Feel free to play around with the quantities, sometimes I use a little less avocado and zucchini and add more ice which makes it lighter and fluffier.

I also use gelatin as it’s a great source of protein and helps create a lovely consistency. There are also some studies which suggest that gelatin may be helpful for gut repair (leaky gut). You could omit it from the recipe to make it vegan, but I haven’t tried that option yet.

A good tip for this recipe is to cook (preferably steam) some zucchini the night before, then pop it in the freezer so it’s ice cold, however freshly cooked zucchini will also work but try and cool it down as much as possible before using it.

Serves 1

You’ll need:

  • 1/4 avocado
  • 1/2 small zucchini chopped, steamed, then frozen or cooled
  • 1 tbsp cacao
  • 1/2 cup of coconut milk (or any other type of milk you prefer)
  • 2 drops of stevia (this can vary depending on your taste buds)
  • A handful of ice
  • 2 tsp of gelatin powder, dissolved in 1/4 cup of hot water (not boiling)
  • 6 macadamia nuts (optional)
  • 2 strawberries
  • Topping of your choice, I topped mine with strawberries and macadamia nuts

Method:

Prepare the gelatin by adding it to hot water, stir until it’s dissolved, add it and the other ingredients (except your topping) into your blender. Blend on high for around a minute.

Once the mixture is completely blended it should have a smooth, creamy consistency. Pour it into a serving bowl and add your topping.

Yours in health,

Meredith x