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Perfect any time of year, enjoy these creamy, sugar-free chocolate fudgsicles are made with clean eating ingredients for a guiltless dessert or chocolatey treat. They are quick and easy to make, packed with lean protein, magnesium, and antioxidants to support the appetite, balance hormones, and nourish your body. Grab your ice block moulds and blender, and let’s make these mouth-watering, sugar-free chocolate fudgsicles together. JUMP TO RECIPES ↓   ICE BLOCK RECIPES » CHOCOLATE RECIPES »   DESSERT RECIPES » DESSERT RECIPES: High-Protein Chocolate Fudgsicle Recipe (Easy & Healthy) by Eat Nourish Glow Creamy, chocolatey, and guilt-free! These high-protein fudgsicles aren’t just a delicious sugar-free dessert, I've made them nutrient-packed, protein-rich, and with only clean ingredients to support your appetite, mood, and hormones. Perfect for a quick treat, a summer snack, or a little chocolate indulgence that is actually good for your body. Why You’ll Love These Fudgsicles quick & easy:  blend, pour, freeze and done; perfect for a chocolate dessert or treat hormone + gut support:  easily add probiotics, adaptogens, or superfoods for extra wellness benefits magnesium boost:  made with raw cacao, you’re calming the nervous system with every bite suits all diets:  made dairy-free, low sugar, plant-based, or customised to your dietary needs Once you try these nutrient-rich chocolate fudgsicle recipes , I promise you, you'll find yourself batch cooking them on repeat. You'll be happy learn how you can effortlessly prepare chocolate fudgsicles that from wholefood ingredients without skimping on taste. Satisfy your sweet cravings while supporting your health goals. let's make some together. Are High-Protein Fudgsicles Healthy? Yes they sure can be! This high-protein fudgsicle recipe uses only wholefood ingredients, and if you choose the stevia option (and make sugar-free ) it's ideal for those with insulin resistance, PCOS or who are diabetic like myself. Depending on the quality of ingredients that you choose, high protein chocolate fudgsicles can be made as a super healthy treat or chocolate dessert the whole family can enjoy. I love to use stevia as my sweetener, and a high quality protein powder to make chocolate fudgsicles as healthy snack. It's a favourite recipe that keeps my blood sugar balanced and still tastes good. My kids love them too! How To Make Healthy Chocolate Fudgsicles When it comes to making high-protein treats, the ingredients used are everything. Pairing lean protein with healthy fats and natural fibre helps slow digestion, keeps you fuller for longer and leaves you with all-day energy instead of a sugar crash. I purposely use wholefood ingredients such as nut butter, avocado, or coconut milk to give my dessert recipes that silky, pudding-like texture while still nourishing hormones and metabolism. Think of these sugar-free chocolate fudgsicles as a little moment of joy that also works for  your body; a cool treat, blood-sugar-friendly, and perfectly guilt-free. Why I Use Raw Cacao Instead Of Cocoa Personally, as a recipe creator and Nutritionist, I always reach for raw cacao to use in my recipes because it’s the purest, most nutrient-packed form of raw chocolate and a rich source of magnesium. Unlike regular cocoa or chocolate, which are often roasted at high temperatures and loaded with sugar or added fats, raw cacao keeps all its natural goodness intact. That means more antioxidants, magnesium, and mood-boosting compounds. These are all the nutrients that help balance your mood, support your hormones, and give you a gentle boost without spiking your blood sugar. Basically, raw cacao is a superfood ingredient that actually works for  you, not against you. Ready to try making some? Grab a few ice block moulds and pick your favourite brand of raw cacao, let's make delicious high-protein, chocolate fudgsicles together! RELATED: 📖  Want to more dessert recipes and to eat clean?  You’ll find plenty more just like it inside my latest Clean Eating Cookbook  which comes with a suggested meal plan, easy, delicious, and blood-sugar–friendly meals  to support weight loss , PCOS , and diabetes  naturally. Grab your copy here . You Also Might Like 10 Sugar-Free Snacks To Eat Right Now (Instead of Sugar) » 10 Summer Ice Block Recipes For Glowing Skin, Hormone Balance & A Happy Gut » 10 High Protein, Sugar-free Snacks For Weight Loss » Homemade High Protein Fudgsicles (How To Make Them Healthy) The following high-protein, chocolate fudgsicle recipe   is one of my favourite year-round recipes to make for a sugar-free dessert . All you need to do is round up the suggested ingredients plus your favourite ice block moulds to make creamy, chocolatey fudgsicles . Blend, p our into ice block moulds and freeze; meal prep is as easy and as delicious as that! 1. High Protein Chocolate Fudgsicles Ingredients 2 cups coconut milk, unsweetened, organic 2 scoops (60g) vanilla or chocolate flavoured whey or vegan protein powder 3 tbsp Mayvers Super Natural Smooth Peanut Butter or raw nut butter 2 tbsp Chef's Choice Raw Organic Cacao Powder or cocoa powder 1/2 tbsp raw honey or 2-4 drop stevia liquid (low calorie, diabetic-friendly sweetener) 1/2 tsp vanilla extract, pure 1/2 tsp cinnamon, ground Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients and process until everything is well-combined. Slowly pour the blended mixture into silicone or BPA-free plastic ice block moulds . Make sure to allow a little room at the top for expansion.   This step is really important when using ice block moulds   to avoid them overflowing as they freeze. Chill for 3 hours before serving. To enjoy from the freezer, simply pour a little hot water over the individual fudgsicle , and gently tug to release. Makes approx 4-6. Storage & Freshness Once frozen solid, store the fudgsicles  in an airtight, freezer-safe container or reusable silicone bag to prevent freezer burn and flavour absorption. Place a small sheet of baking paper between layers to stop them from sticking together. Properly stored, your fudgsicles  will stay fresh and delicious for up to three months. Nutrition & Serving Per Serving : 1 | Calories 158 kcal | Protein 12.5 g | Fibre 1.8 g | Net Carbs 4 g | Sugars 2 g | Fat 9.5 g Batch Cook This Recipe Easy Meal Prep & Planning Double or triple this recipe to batch cook and always have a delicious chocolate fudgsicle dessert on hand. This way, you can indulge in a rich and creamy fudgsicle treat whenever the craving strikes, without the need to whip up a new batch each time. These fudgsicles are perfect for hot summer days, satisfying your sweet tooth while keeping you cool. Remember, store any unused fudgsicles in a tightly sealed plastic tub to maintain their freshness, or alternatively, keep them in their ice block moulds with a cover to prevent freezer burn and preserve their delightful texture. Whether you’re enjoying these chocolate fudgsicles by the pool, at a summer picnic, or as a sneaky (but healthy) late-night snack, having a stash of these chocolate fudgsicle ready will ensure that you always have a quick and enjoyable dessert to nourish on. My Kitchen Favourites Advertisement You Also Might Like Try my Guiltless, Sugar-free Chocolate Dipping Sauce Recipe » 10 Summer Ice Block Recipes For Glowing Skin, Hormone Balance & A Happy Gut » Browse All Delicious & Healthy Sugar-free Chocolate & Dessert Recipes » Fudgsicles Making Recipe Tips (Recipe Ideas & Variations) Quick & Easy Variations Making Multiple Recipes From One Making healthy chocolate fudgsicle recipes  is as easy as blend, pour, and freeze. It's fun food play for this kids and quick and easy meal planning for us busy mums who want to make healthier foods and dessert recipes with more nutritional intention. With just a few small tweaks you can take the recreate any fudgsicle recipe and make it into something densely nourishing with just a few recipe variations. Chocolate Orange A popular Christmas stocking stuffer and chocolate treat , you can make a chocolate fudgsicle knock-off for Terry's Chocolate Orange with this fudgsicle recipe . All you'll need is a little of the freshly squeezed juice and a tablespoon or two of the grated peel and zest. For this reason, use an organic orange to grate the peel. Wash the orange and using a zester like Dreamfarm Ozest Zester Grater or a fine kitchen grater , remove 1-2 tablespoons of the peel zest. The finer the grater, the better. Once the chocolate fudgsicle is well blended, add the orange peel zest and stir to combine. You can also add a little of the leftovers to the bottom of each mould if you don't mind the taste, or just pour in the chocolate mixture and freeze as usual. When it is time to serve, remove a popsicle and dip into my famous Raw Chocolate Dipping Sauce  to coat the just the tip or entire fudgsicle. A little rock salt sprinkled over top finishes this recipe off perfectly. Chocolate Mint Adding a few drops of a good quality peppermint extract like Chef's Choice Pure Peppermint Extract to the chocolate fudgsicle recipe , makes for a delicious refreshing choc mint flavoured fudgsicle . Alternatively, you can add grated dark mint chocolate or use minty chocolate chips; just watch out for the sugar. Sprinkle a few crushed walnuts over top while the coating is slightly tacky for a little crunch and a drizzle of my famous Raw Chocolate Dipping Sauce . If you really want to create an fancy dessert, dip the entire fudgsicle in the chocolate for a Top Choc coating. Fruit & Nut While making the base recipe, you can include a few chopped dates and nuts in the mix to create a yummy Fruit & Nut fudgsicle recipe . Before you pour the mixture into the ice block moulds ,  sprinkle dired fruit and crushed nuts in the bottom of each mould . Fill with the fudgsicle mix and freeze as usual. When it is time to serve, like the above, remove a popsicle and dip into my famous Raw Chocolate Dipping Sauce to coat the tip or entire fudgsicle . It dries in seconds like Top Choc as soon as the coconut-based chocolate hits the ice cold fudgsicle . Viola, you've just created an ice cream version of a Fruit & Nut bar! Superfoods & Supplements This is where chocolate fudgsicles  can go from being a refreshing treat to a full on wellness food. The addition of superfoods and supplements adds layers of nourishment that can help support glowing skin, better gut health, and happy hormones. I'm talking superfoods such as acai, collagen, spirulina, matcha, and probiotics as secret beauty boosters. I often sneak in a teaspoon here and there of probiotics or superfoods to help boost the nutrition and make an edible vitamin-infused treat. It's dead easy; just tip in a small scoop of your favourite superfood powder at the time of blending. I love using probiotics and collagen like The Gut Co’s  {gut + skin}  and FEED {gut + skin}   blends that are easy to absorb and support gut and skin health. Superfood powders like Chef's Choice Organic Maca Powder and Spirulina Organic Superfood Powder for hormone balancing nutrients. Nature's Way Acai Superberries , or even just vitamin-c rich berries, add wholefood-based nutrients that build collagen and provide antioxidants. Don't be shy, experiment with your favourite superfood blends and find what suits your taste. *Nutritionist's Note: some of superfood and supplement additions may not be suitable for children under 12 or adults with certain health conditions. When in doubt, leave it out. Nutritionist Note This sugar-free , high-protein chocolate fudgsicle recipe is such a tasty treat and a delicious way to nourish your body. By combining lean protein, magnesium-rich raw cacao, and other nutritional ingredients like probiotics and collagen, you can make the most nutritious fudgsicle recipes that also support gut health, hormone balance, and radiant skin. They’re perfect for women in their 30s, 40s, 50s+, helping to meet nutritional needs while enjoying a little something delicious. Frequently Asked Questions  Are fudgsicles and paddle pops the same? Yes! They’re one in the same, a frozen chocolate treat. Both names describe a frozen milky treat. Paddle Pop is the official brand name for the popular Aussie milk-based frozen dessert on a stick, but many people use the term to refer to any similar treat.  How can I make fudgsicles healthy? Easy, it all comes down the ingredients you choose. You can make nutrient-rich fudgsicle recipes by simply using wholefood ingredients and swapping sugar for stevia, monk fruit or other more natural, low calorie sweeteners. Boost the nutrition by adding in superfoods like magnesium-rich raw cacao, and fudgsicle recipes can quickly become a nutritious snack or dessert. It's a delicious way to care for your body and still enjoy a tasty dessert. How do I make fudgsicles sugar-free? Use natural sweeteners like stevia, monk fruit, or only a small amount of a raw, organic honey to keep your fudgsicle recipes sweet without spiking blood sugar. Including the protein powder, also helps to slow down how fast your stomach empties, which in turn slows the absorption of sugar. Aim for 30-60g of protein and consider adding other healthy ingredients to flavour your recipe such as chia seeds, healthy fats from nuts or seeds, and the addition of superfoods. Can ice blocks help with hormone balance? Absolutely. Certain nutritional ingredients, like probiotics, superfoods and fibre-rich fruits, all work to support the gut, which in turn helps with hormone metabolism, regulation and better balance. Enjoying an fudgsicle as part of your weekly menu, is a super easy way to take the edge off rogue hormones and realign with balance. Are fudgsicles recipes suitable for all diets? They can if homemade. This fudgsicle recipe  is easily adaptable for plant-based, dairy-free, or low-sugar diets. You can swap sweeteners, milk, or use a whey or vegan protein powder based on your preferences without losing the nutritional benefits. You can also add in specific ingredients that you know will support your dietary and health needs. For example, try making a plant-based fudgsicle with brown rice/pea protein or use soy protein powder instead of grass fed, whey-based. Swap the milk for your choice of dairy, plant-based or a favourite option. What is the healthiest fudgsicles recipe to make? The healthiest fudgsicle recipes are those made from wholefood, nutrient-dense ingredients purposely chosen for their natural benefits to the body, not just their flavour. Look for fudgsicle recipes that call for plant-based milk like almond or coconut water, use densely nutritious raw cacao over melted chocolate or pudding mixes, and are very low in refined sugars or artificial flavours. Wholefood-based fudgsicle can make a nutritious dessert while also nourishing your body. It's the perfect guilt-free treat for summer. I'd love to know if you make any of the fudgsicle recipes , and what combinations you come up with in your kitchen. Tell me in the comments, hit the chat button to send me an update or come join our Facebook Community and share your photos. Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa  is a Nutritionist & Women's Health Practitioner  with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health and anti-diet culture. When she's not in clinic , Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram  | Facebook  | Pinterest   📌 Loved It, Pin It!

The secret to feeling and looking your best all day is a healthy high protein and fibre-rich breakfast. When combined together, these two essential macros work to keep you feeling full, well-nourished and able to maintain that all-day energy you need to get stuff done and glow while doing it all. So, grab your favourite mason jars or meal prep containers and let's make these tasty breakfast jars together! JUMP TO RECIPE ↓     BREAKFAST RECIPES »   CLEAN EATING » PUDDING RECIPES » BREAKFAST RECIPES: 10 Breakfast Jars to Curb Appetite & Balance Hormones | Eat Nourish Glow Mornings can feel tricky, especially during menopause or around your period. You might struggle with bloating, cravings, or low energy, which makes it hard to choose a breakfast that actually supports your body. These 10 quick and easy breakfast jars  are designed to curb appetite, keep blood sugar stable, and support hormone balance. With ingredients like chia seeds, flax, oats, magnesium-rich nuts, and yogurt , you’ll feel satisfied, nourished, and ready to take on your day—whether you’re in menopause or experiencing PMS. Why You’ll Love These Breakfast Jars quick & easy:  Prep them in minutes the night before for stress-free mornings. curb cravings naturally:  High-fibre ingredients like chia, oats, and flax keep you full until lunch. hormone support:  Ingredients like flax, pumpkin seeds, and magnesium-rich cocoa help balance hormones during menopause and reduce PMS symptoms. versatile & delicious:  Mix and match fruits, seeds, and spices to suit your taste and your body’s needs. nourishing & energizing:  Protein, healthy fats, and fibre work together to stabilize blood sugar and give you steady energy all morning. What Are Breakfast Jars? First you might be wondering what exactly is a breakfast jar? Well, they are portable, layered meals that are prepared in a jar or container the night before. Breakfast jars combine a creamy base like yogurt, kefir, a smoothie or soaked oats, with fibre-rich ingredients, seeds, nuts, fresh fruit, and superfood boosters. They are very quick and easy to make and a simple way to make a highly nutritious meal in minutes. The fabulous thing about breakfast jars is that by prepping your breakfast ahead of time, you'll save yourself the morning stress of what's for breakfast , and instead be able enjoy a nutritionally balanced meal, one that also supports hormone balance, steadies your blood sugar, and provides lasting energy. Breakfast jars are incredibly versatile, and allow you to easily switch up the ingredients based on your cravings, dietary needs, or specific health goals. Ready to make some? Grab your best mixing bowl, a whisk and some small containers and let's make them together! RELATED: 📖  Want to go low carb and eat clean?  You’ll find plenty more just like it inside my latest Clean Eating Cookbook  which comes with a suggested meal plan, easy, delicious, and blood-sugar–friendly meals to support weight loss , PCOS , and diabetes naturally. Grab your copy here . You Also Might Like Healthy Mango Chia Pudding Recipe (High Fibre) » High Protein Banana Kiwi Breakfast Bowl Recipe » 10 Clean Eating Breakfasts That Are Quick & Easy To Meal Prep » How To Make Breakfast Jars Healthy & Made In Minutes I swear once you try these recipes, you'll be hooked on experimenting to make these on repeat. The versatility of the recipes allow you to explore a wide range of flavours and textures, making each recipe variation a delightful experience. I hope you'll find yourself inspired to get creative in the kitchen, using seasonal produce to make delicious meals that are quick and easy to make while being supportive for blood sugar and hormone balance. Breakfast Jars In Minutes Most of these breakfast jar recipes are super easy to make and require just a few simple steps, and then let your fridge do all the heavy lifting. Whether you start with a blended smoothie base or whip up a chia pudding or protein-packed yogurt, these easy breakfasts are designed to be delicious, satisfying, and ready to grab in the morning. Choose Your Base This part is easy as and offers a great way to support different dietary needs. Simply start with a creamy foundation such as Greek yogurt, coconut yogurt, kefir, or soaked oats and chia seeds. These bases provide a balance of lean protein, healthy fats, and dietary fibre that work to keep you feeling satisfied and fuller for longer. Add Fibre & Healthy Fats Fibre and healthy fat is the secret to appetite control. Sprinkle in seeds like chia, flax, hemp, or sunflower seeds. They absorb liquid overnight, adding creaminess and fibre to curb your appetite and support balance blood sugar and happy hormones. Something as simple as a spoonful of nut butter adds richness and can keep your energy steady all through the morning. Layered In The Fruit Fresh or frozen fruit works beautifully. Try fresh berries, mango, pineapple, apples, pears, or even pumpkin puree for a seasonal twist. Fruit not only sweeten the breakfast jars naturally but they also provide an excellent, all natural serving of antioxidants plus the essential vitamins and minerals that your body craves (especially during PMS and menopause). Boost Flavour & Nutrition Add a sprinkle of blood sugar balancing cinnamon, tasty vanilla, magnesium-rich raw cacao, or anti-inflammatory turmeric for extra flavour and the health benefits. Cacao nibs, coconut flakes, or granola all add crunch, while a drizzle of nut butter or maple syrup provides a gentle touch of sweetness if needed. Refrigerate & Enjoy Once your jar is prepare or beautifully layered, seal it with a tight lid and refrigerate overnight (or at least 4 hours) to allow the seeds and oats to soak and soften. In the morning, your breakfast will be ready to grab-and-go. Enjoy cold at home or while on the go! My Favourite Kitchen Essentials Advertisement | Kitchen Warehouse 10 Quick & Easy Breakfast Jars Recipes (Perfect For Weight Loss + Easy Meal Prep) The beauty of choosing food with intention is that you can meet so many needs with just a handful of simple recipes. These high-fibre, high-protein breakfast jars are designed to kickstart your morning with serious staying power. Not only do they taste delicious, but they also support hormone balance , steady your blood sugar, and keep cravings at bay, and all the while nourishing your body. 1. Chia & Berry Overnight Jar Ingredients 250ml almond milk, unsweetened 3 tbsp chia seeds 1 scoop (30g) vanilla protein powder, whey or plant-based 3 tbsp cup mixed berries, fresh, organic 1/2 tsp cinnamon, ground Cooking Instructions  In a mixing bowl, whisk together the chia seeds and milk, then stir in the remaining ingredients. Continue to whisk for 1-2 minutes until the seeds begin to soak up the milk and form a slight gel. Pour the mix into 2 small mason jars and close the lids. Refrigerate overnight, and top with berries in the morning to serve. Nutrition & Serving Per Serving: 1-2 | Calories: 143 | Protein: 14.5g | Fibre: 6.5g | Fat: 5.5g | Net Carbs: 4.5g Benefits:  chia seeds are very high in dietary fibre and when combined with protein, both work well to naturally curb the appetite. Berries are an excellent source of antioxidants that support hormone balance during menopause. 2. Overnight Oats & Flax Seed Jar Ingredients 1/2 cup rolled oats, organic 1/2 cup almond milk or Greek yogurt 1 scoop (30g) vanilla protein powder, whey or plant-based 1 tbsp flax seeds, ground 1/2 tsp vanilla extract, pure 1/2 tsp cinnamon, ground Cooking Instructions  In a mixing bowl, whisk the milk or yoghurt with the protein powder, flax, vanilla and cinnamon. Then pour in and stir the rolled oats until well-combined. Portion the mixture into 1 or 2 small mason jars and place in the fridge overnight. To serve, top with in-season fresh fruit and dusting of cinnamon. Nutrition & Serving Per Serving: 1-2 | Calories: 175 | Protein: 15g | Fibre: 4.5g | Fat: 4.5g | Net Carbs: 17g Benefits:  A healthy protein-based breakfast to start the day with energy and combat mid-afternoon hunger. Flax seeds provide phytoestrogens to support estrogen balance , while rolled oats are high in dietary fibre to easily keep you full until lunchtime. 3. PMS Magnesium Cacao Almond Jar Ingredients 250ml almond or coconut milk, unsweetened 2 tbsp chia seeds 1 scoop (30g) vanilla or chocolate protein powder, whey or plant-based 1 tbsp raw cacao powder, organic 1 tbsp almond butter 2-4 drops stevia sweetener (optional) Cooking Instructions  In a mixing bowl, whisk together the chia seeds and milk, then stir in the remaining ingredients. Continue to whisk for 1-2 minutes until the seeds begin to soak up the milk and form a slight gel. Pour the mix into 2 small mason jars and close the lids. Refrigerate overnight, and top with berries and a drizzle of almond butter over the top to serve. Nutrition & Serving Per Serving: 1-2 | Calories: 158 | Protein: 14.5g | Fibre: 5.5g | Fat: 7.5g | Net Carbs: 3.5g Benefits:  Not only a chocolatey treat, this breakfast jar is a magnesium-rich cacao remedy that helps PMS cramps and mood swings during your cycle. With a combination of protein and healthy fats, this recipe will also help stabilise your blood sugar for those with PCOS or insulin issues . 4. Tropical Sunrise Protein Jar Ingredients 3/4 cup Greek or homemade chia pudding 1 scoop (30g) vanilla or plain powder, whey or plant-based 1/2 cup pineapple, fresh, chopped 1/4 cup mango, fresh, chopped 1/4 cup kiwi, chopped 2-4 drops stevia sweetener (optional) 1 tbsp hemp seeds Cooking Instructions  In a mixing bowl, whisk the yoghurt with the protein powder. Then spoon into 1 or 2 small mason jars. To serve, top with the chopped, fresh fruit and top with hemp seeds. Nutrition & Serving Per Serving: 1-2 | Calories: 220 | Protein: 19g | Fibre: 5g | Fat: 7g | Net Carbs: 18g Benefits:  the protein and fibre in this recipe will help curb those mid-morning cravings. Tangy tropical fruits provide essential vitamin C for stress support and glowing skin. This is a fabulous recipe for after your period to regain that glowing, dewy clear skin. 5. Cinnamon Apple Overnight Jar Ingredients 300ml almond milk, unsweetened 1 scoop (30g) vanilla powder, whey or plant-based 1/2 cup rolled cup oats, organic 1/2 grated apple, organic or take skin off 1 tsp cinnamon, ground 1 tbsp chia seeds 1 tbsp walnuts, crushed (topping) Cooking Instructions  In a mixing bowl, whisk the milk, protein powder, cinnamon and chia seeds. Then add the oats and apple, stirring to combine well. Spoon the mixture into 1 or 2 small mason jars, seal with a lid. Store in the fridge overnight, then serve top with a dusting of cinnamon and crushed walnuts. Nutrition & Serving Per Serving: 1-2 | Calories: 183 | Protein: 15g | Fibre: 4.5g | Fat: 5.5g | Net Carbs: 18.5g Benefits:  dietary fibre helps to keep your blood sugar steady especially if you start the day with a balanced meal. Cinnamon helps to reduce inflammation and blood sugar spikes which is helpful or those with PCOS or hormone imbalance . 6. PMS-Friendly Vanilla Jar Ingredients 1/2 cup Greek or coconut yoghurt, plain, unsweetened 1 scoop (30g) vanilla powder, whey or plant-based 2 tbsp almond butter, raw, organic 1 tbsp pumpkin seeds, shelled 1 tsp raw cacao nibs, organic 1 tsp vanilla extract, pure 2-4 drops stevia (optional) Cooking Instructions  In a mixing bowl, whisk the yoghurt, protein powder, vanilla, nut butter and stevia. Then spoon into 1 or 2 small mason jars. To serve, top with the chopped, fresh fruit and the pumpkin seeds and cacao nibs for a little crunch. Nutrition & Serving Per Serving: 1-2 | Calories: 275 | Protein: 23g | Fibre: 5g | Fat: 18g | Net Carbs: 7g Benefits:  this particular recipe provides an excellent serving of wholefood-based magnesium which can help reduce your PMS symptoms such as bloating and cramps. It's the perfect comfort food at this time of your cycle. 7. Menopause Rescue Me Parfait Ingredients 1/2 cup kefir or plain Greek yogurt 1/2 cup berries, fresh or frozen 1 tbsp flaxseed, ground 1 scoop (30g) vanilla powder, whey or plant-based 1 scoop collagen peptides, I use REPAIR by thegut.co 1 tsp sunflower seeds Cooking Instructions  In a mixing bowl, whisk the yoghurt, protein powder, and seeds. Then spoon a little of the mixture into 1 or 2 small mason jars, top with a few berries, and repeat to make a layered parfait. Chill before serving. Nutrition & Serving Per Serving: 1-2 | Calories: 175 | Protein: 18g | Fibre: 4g | Fat: 5g | Net Carbs: 9g Benefits:  flax phytoestrogens help to support estrogen balance reducing the impact of some menopause symptoms. Kefir and Greek yoghurt are both good for your gut health and aids digestion. 8. Tropical Mango & Coconut Jar Ingredients 1/2 cup coconut yogurt or milk, unsweetened 1 scoop (30g) vanilla powder, whey or plant-based 1/2 cup mango, fresh, chunks 1/3 cup papaya, chopped 2 tbsp chia seeds 1 tbsp coconut flakes, roasted Cooking Instructions  In a mixing bowl, whisk together the chia seeds or milk, then stir in the protein powder to combine. Continue to whisk for 1-2 minutes until the seeds begin to soak up the milk and form a slight gel. Pour the mix into 2 small mason jars and close the lids. Refrigerate overnight, and top with mango, papaya, coconut flakes and a drizzle of almond butter over the top to serve. Alternatively, you can also layer in the yoghurt and fruit to make a delicious layered parfait. Nutrition & Serving Per Serving: 1-2 | Calories: 200 | Protein: 15g | Fibre: 6g | Fat: 10g | Net Carbs: 13g Benefits:  this tasty tropical recipe is filled with healthy fats and dietary fibre to help balance your blood sugar and curb cravings mid-afternoon or during PMS phase of your cycle. 9. Green Smoothie Breakfast Jar Ingredients 250ml almond milk, unsweetened 1/2 cup spinach, rinsed, organic 1/2 Hass avocado, pitted 1 scoop (30g) vanilla powder, whey or plant-based 1 scoop collagen peptides, I use REPAIR by thegut.co 1 tbsp chia seeds 1 tsp spirulina powder, organic Cooking Instructions  Add the milk first to a high-powered blender like a Ninja  , Smeg  or a handy Portable Blender  for on the go. Then top with the remaining ingredients and blend on high for 1-2 minutes. Once well-combined and creamy, pour the smoothie mixture into a small, sealable jar or two, and enjoy chilled or immediately. Nutrition & Serving Per Serving: 1-2 | Calories: 140 | Protein: 15g | Fibre: 4.5g | Fat: 8g | Net Carbs: 3.5g Benefits:  another magnesium-rich recipe that also contains healthy fats to help curb PMS symptoms. The dietary fibre in the recipe will also help to keep you feeling full at a time of the month when cravings often peak. 10. Pumpkin Spice Protein Jar Ingredients 1/2 cup Greek yogurt, plain, unsweetened 1 scoop (30g) vanilla powder, whey or plant-based 1 scoop collagen peptides, I use REPAIR by thegut.co 2 tbsp pumpkin puree 1 tsp cinnamon, ground 1 tbsp hemp or chia seeds 2-4 drops stevia liquid (optional) Cooking Instructions  In a mixing bowl, whisk the yoghurt with the other ingredient until smooth and well-combined. Then spoon a little of the mixture into 1 or 2 small mason jars, top with a crunchy toppings like almond slivers, coconut flakes or walnuts for a little crunch. Alternatively, create a dessert from this recipe by adding a topping of homemade coconut whip with a dusting of cinnamon. It's deliciously good! Nutrition & Serving Per Serving: 1-2 | Calories: 145 | Protein: 16g | Fibre: 4g | Fat: 5g | Net Carbs: 7g Benefits:  an autumn favourite this recipe combines dietary fibre and protein to curb your appetite and leave you feeling fuller for longer. Pumpkin supports hormone balance and PMS relief. Recipe Suggestions These breakfast jars are all incredibly versatile and can be easily adjusted to suit your taste, mood, and nutritional needs, as well as personalised for your time of the month! I’ve loved experimenting with different bases like Greek yogurt, coconut yogurt, or kefir, and adding a variety of toppings such as exotic and tropical fruits like dragon or star fruit for something different. Pumpkin puree, nuts, seeds, and cacao nibs always pair well and a great for the cooler months. Don’t be afraid to get creative and swap out the ingredients depending on what you have in the fridge and what your body is craving. Topping & Mix-In Ideas tropical:  banana, coconut meat, dragon fruit, kiwi, mango, pineapple and star fruit seeds & nuts:  chia, flax, hemp, sunflower, pumpkin, almonds, pecans or walnuts flavour boosters:  acai, cinnamon, ginger, nut butter, raw cacao, stevia, vanilla extract special touches:  collagen peptides, probiotics and superfood powders You can rotate these breakfast jars each week, change up the bases, mix in different types of seeds or fruits, to create endless combinations that are fun, nourishing, and hormone-balancing. Some ingredients, like oats or chia, work best soaked overnight for the perfect texture, while others can be added fresh in the morning. The possibilities are almost endless, so experiment, discover your breakfast jars favourites, and enjoy a brekkie that truly works for your body every day. More Quick & Easy Breakfast Recipes If you liked this recipe round up of delicious breakfast jars , come check out all of my quick and easy to meal prep breakfast recipes  made with healthy, clean eating ingredients. Here's some of my other popular recipe you might like to try this week. Smashed Strawberry Chia Pudding Recipe 10 Dairy-free Breakfast Desserts That Are Easy To Meal Prep Healthy Holiday Chocolate Pudding (Paleo & Dairy-free) 3-Ingredient Chia Seed Breakfast Pudding With Blackberry Compote Nutritionist Note I am sure that these delicious breakfast jars will soon become fast favourites for you and the whole family . You might even get those picky eaters to start eating in the mornings. This recipe collection is a great example of clean eating with easy breakfast recipes that help combat food cravings and keep your blood sugar levels properly balanced. Bookmark this post and make super satisfying, healthy meals for hormone balance and weight loss all week long. Frequently Asked Questions Can I make these breakfast jars recipe vegan? Absolutely, of course you can. Simply swap the Greek yoghurt, dairy milk or whey powder for vegan alternatives like almond or coconut milk and brown rice/pea protein powder. Try making the recipes with ingredients, superfoods and seasonings you love. Sprinkle toasted pumpkin, sunflower and ground flaxseeds over the top for added protein or add crushed nuts like peanut, cashews, and almond flakes to create a little crunch and help balance the macros. Can I meal prep breakfast jars in advance? Yes, you can easily meal prep the breakfast jars or the filling ahead of time, and then assemble them when you are ready to eat. In fact, these recipes are great way to meal prep without spending hour in the kitchen. In the case of overnight oats or chia pudding, your fridge does all of the hard work. All you need is the base ingredients and whatever fruit and toppings you enjoy most. Simply whisk, store overnight in the fridge and toss tasty ingredients over the top to serve. Are breakfast jars suitable for menopause or PMS? Absolutely. Each jar includes hormone-supportive ingredients like flax (phytoestrogens), chia and oats (fibre for blood sugar balance), and magnesium-rich seeds and cocoa to help with PMS cramps, cravings, and mood swings. Make them for the nutrition of specific times of the month to support your cycle. Can I swap ingredients to fit my taste or dietary needs? Definitely! All my blog recipes including these breakfast jars are 100% flexible. Swap out the dairy yoghurt for coconut, soy or almond yoghurt; use different fruits depending on your tastes or the season. Add protein powder if you want an extra boost, collagen for skin, hair and nails, probiotic for gut health and happy hormones. You do you, and let me provide the inspiration. Will breakfast jars really keep me full until lunch? Yes, that’s the main goal! The mix of dietary fibre, lean protein, and healthy fats slows digestion and helps prevent blood sugar spikes, so you stay satisfied and energised all morning. It is scientifically proven that if you start the day with a well-balanced meal, even it is on the small side, it will keep your appetite in check for most of the day. I'd love to know if you make any of these delicious breakfast jars , and what combinations you come up with in your kitchen. Tell me in the comments, hit the chat button to send me an update or come join our Facebook Community and share your photos. Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa  is a Nutritionist & Women's Health Practitioner  with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health and anti-diet culture. When she's not in clinic , Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram  | Facebook  | Pinterest   📌 Loved It, Pin It!

Start your summer off right with delicious ice blocks intentionally crafted to nutritionally support glowing skin, hormone balance, and a happier, healthier gut. These refreshing summer ice blocks are nutrient-packed with wholefood ingredients like collagen, dietary fibre, probiotics and essential vitamins that will nourish you from the inside out. Grab your ice block moulds and blender, and let’s make these mouth-watering, ice block treats together and feel that summer glow! JUMP TO RECIPES ↓   ICE BLOCK RECIPES »   JUICE & TONICS »   HORMONE BALANCE » Ice Block Recipes For Glowing Skin, Hormone Balance & A Happy Gut by Eat Nourish Glow There’s something magical about summer with the long, sunny days, the fresh mangoes at every corner, and those moments when all you want is a cool, refreshing treat. But what if your summer treats didn’t just taste amazing, but also nourished your body from the inside out? That’s exactly what this round-up of ice block recipes is all about. Why You’ll Love These Ice Blocks quick & easy:  blend, pour, freeze and done; perfect for summer days or intentional nutrition hormone + gut support:  packed with probiotics, adaptogens, and superfoods collagen boost:  with collagen in every ice block, you’re helping your skin stay plump, feeling fuller for longer, and curbing those mid-morning cravings suits all diets:  made dairy-free, low sugar, plant-based, or customised to your dietary needs Once you start making these delicious and nutritious ice block recipes , I promise you, you'll be hooked. You’ll love just how easy these summery ice blocks are to make and how good it feels to enjoy something so delicious while supporting your body from the inside out. Ice Block Recipes For Glowing Skin In your 30s, 40s, or 50s+, let's be honest, your body is constantly changing. And as we age our collagen production naturally slows, digestion becomes a little more sensitive, and hormone fluctuations start showing up in ways you notice every day. Hello energy crashes, irritability, and bloating to changes in skin elasticity. That’s why these ice blocks aren’t just summer fun and refreshing to eat. They are created by a qualified Nutritionist (hey, that's me) to be nutritionally intentional treats that just happen to taste positively divine on a hot summer's day. Healthy Hormone, Glowing Skin & Gut Health So what does nutritionally intentional mean exactly? Well, I've purposefully packed each ice block recipe below with wholefood-based ingredients that work in tandem to support your gut, skin, and hormone health . Each recipe is naturally low in sugar and uses two products (fully optional) that I personally love for helping women feel their best: The Gut Co’s REPAIR {gut + skin} collagen and FEED {gut + immune} powder probiotic powder. REPAIR {gut + skin}  provides collagen peptides to help your skin stay plump and radiant, while also supporting joint health and gut lining integrity. FEED {gut + immune} probiotic powder is your gut’s best friend, promoting a balanced microbiome to support digestion, hormone balance, and overall wellness. Blending fresh, fruity flavours with the science-backed benefits of probiotics and collagen makes for ice block recipes that are more than just a chilled summer treat. These fruity ice blocks are nutritionally balanced to give a glow you can bask in all summer long. Support glowing skin, keep your gut happy, and help balance hormones , all while keeping you cool during the hottest days of summer. Ready to try making some? Grab a few ice block moulds and pick your favourite fruits to create delicious, summer treats that will make you feel as good as they taste! RELATED: 📖  Looking for a all-natural approach to hormonal wellness ? Come join the free Midlife Glow Community  where I am sharing evidence-based strategies that naturally support hormone balance through nutrition, lifestyle, and targeted supplementation. You'll have access to free recipes, daily habit prompts, Q&As and so much more! Register for this support group here . You Also Might Like 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet » Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin » 12 Detox Water Recipes For Glowing Skin & More Energy » Homemade Summer Ice Block Recipes (How To Make Nutritional Ice Blocks) The following summer ice block recipes  are bursting with all-natural skin and gut nourishing ingredients that also support hormonal health . All you need to do is round up the suggested ingredients plus your favourite ice block moulds to make these refreshing summer recipes . Simply combine fresh drinking water or ultra hydrating coconut water with fresh fruits, adaptogen herbs and supplements to deeply nourish your body. The recipes are all easy as to make, just process in a high-powered blender  like a Ninja  or Smeg and p our into ice block moulds to freeze. The meal prep is as easy and delicious as that! Storage & Freshness Once frozen solid, store the following ice blocks in an airtight, freezer-safe container or reusable silicone bag to prevent freezer burn and flavour absorption. Place a small sheet of baking paper between layers to stop them from sticking together. Properly stored, your ice blocks will stay fresh and delicious for up to three months. It's the perfect way to stash healthy, skin-loving treats ready to grab all summer long. 1. Kiwi Lime Super Summer Glow Ingredients 1 cup drinking water 1 cup coconut water, organic 3/4 cup fresh kiwi, skin removed 2 tbsp lime juice, freshly squeezed 1/2 tbsp raw honey or 2-4 drop stevia liquid (natural, diabetic-friendly sweetener) 1 tsp Spirulina Organic Superfood Powder , or your organic favourite blend 1/2 tsp Chef's Choice Organic Maca Powder , or your favourite brand Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients and process until the fruit and liquid are well-combined. Pour the blended mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion.   This step is really important for ice block moulds   to avoid them overflowing as they freeze. Chill for 3 hours before enjoying. Makes approx 4-6. Why It's Good A tasty tropical blend bursting with vitamin C, minerals, and plant-based nutrients that hydrate and revitalise. Kiwi and lime build your skin's natural radiance and collagen stores, while spirulina adds a natural detoxifying boost. Maca root is an adaptogen that helps support hormone balance and energy, making this ice block recipe the perfect summer pick-me-up for both glowing skin and your wellbeing. 2. Berry + Gutsy Glow Pops Ingredients 2 cups coconut water, organic 1/2 cup mixed berries, fresh or frozen 4 whole strawberries, sliced thinly (for decoration) 2 tbsp lemon juice, freshly squeezed 1 tsp Nature's Way Acai Superberries , or your organic favourite blend 1 scoop @thegut.co FEED {gut + immune}   or your favourite probiotics Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the sliced strawberries) and process until the fruit and liquid are well-combined. Add a few slices of the strawberries to each mould, and then carefully pour the blended liquid mixture into the silicone or BPA-free plastic ice block moulds .  Make sure to allow a little room at the top for expansion in the freezer.  Chill for 3-6 hours before enjoying. Makes approx 4-6. Why It's Good  Packed with antioxidants, vitamin C, and probiotics, this ice block recipe helps defend skin from oxidative stress while supporting gut and immune health. Acai and berries work together to boost collagen production and promote that healthy summer glow, while probiotics help balance digestion and hormones from the inside out. A delicious, nutritional beauty food for radiant skin and a happy gut all summer long! 3. Pineapple Blood Orange Sunrise Ingredients 1 1/2 cups coconut water, organic 1/2 cup pineapple juice, fresh 1/2 cup pineapple, fresh or frozen 3 tbsp blood orange juice, freshly squeezed 1 tbsp dried organic calendula flower petals  (optional, for beauty and skin support) 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1/2 tsp ginger, ground Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all the ingredients (except the flower petals) and process until the fruit and liquids are well-combined. Add a few calendula petals to each mould, and then carefully pour in the blended liquid mixture into the silicone or BPA-free plastic ice block moulds .  Make sure to allow a little room at the top for expansion in the freezer.  Chill for 3-6 hours before enjoying. Makes approx 4-6. Why It's Good Zesty and tropical ice block recipe is packed with gut-loving probiotics, digestion-supporting ginger, and vitamin C–rich fruits for immune and skin health. Pineapple’s natural enzymes help reduce bloating and support gut repair, while blood orange adds a refreshing flavour burst that keeps you feeling energised and skin glowing. Calendula petals add a touch of botanical beauty and extra skin-soothing benefits. 4. Strawberry Midsummer Glow Ingredients 1 cup drinking water 1 cup coconut water, organic 1 cup strawberries, fresh or frozen 4 whole strawberries, sliced thinly (for decoration) 3 tbsp lemon juice, freshly squeezed 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1 tsp Nature's Way Acai Superberries , or your organic favourite blend Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the sliced strawberries) and process until the fruit and liquid are well-combined. Add a few slices of the strawberries to each mould, and then carefully pour the blended liquid mixture to top up the silicone or BPA-free plastic ice block moulds . .  Chill for 3-6 hours before enjoying. Why It's Good Hydrating and antioxidant-rich, this strawberry-acai combo helps boost collagen production, support gut health, and protect your skin from summer stressors. Coconut water replenishes electrolytes, while vitamin C from strawberries and orange juice gives your complexion a natural, radiant glow. 5. Raspberry Lemon Gut Repair Ingredients 2 cups drinking water 1/2 cup raspberries, fresh or frozen 3 tbsp lemon juice, freshly squeezed 2 tbsp chia seeds 1 scoop @thegut.co FEED {gut + immune}   or your favourite probiotics 1 tsp Nature's Way Super Reds Berries Powder , or your organic favourite blend 1/2 tbsp raw honey or 2-4 drop stevia liquid  (natural, diabetic-friendly sweetener) 1/2 tsp ginger, ground Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the chia seeds) and process until the fruit and liquid are well-combined. Add the chia seeds and stir for a few minutes to activate the seeds and allow them to plump up. Pour the mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion. Chill for 3-6 hours before enjoying. Why It's Good A gut-loving blend of antioxidants, fibre, and probiotics to support digestion, reduce bloating, and keep your microbiome balanced. Raspberries and lemon provide a vitamin C boost for collagen production and glowing skin, while chia seeds and ginger help calm inflammation and sustain energy throughout the day. 6. Radiant Beet + Raspberry Ingredients 1 cup drinking water 1 cup coconut water, organic 1/2 small beetroot, fresh or cooked 1/2 cup raspberries, fresh or frozen 3 tbsp lemon juice, freshly squeezed 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1 tsp Nature's Way Super Reds Berries Powder , or your organic favourite blend 1/2 tbsp raw honey or 2-4 drop stevia liquid  (natural, diabetic-friendly sweetener) Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients and process until the fruit and liquid are well-combined. Pour the mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion. Chill for 3-6 hours before enjoying. Why It’s Good Supports glowing skin, balanced hormones, and natural detoxification. Beetroot helps boost circulation and liver health, raspberries provide antioxidants for a youthful glow, and collagen strengthens skin and gut integrity. Hydrating coconut water ties it all together for the ultimate summer skin refresh. 7. Tropical Gut-Loving Ice Block Ingredients 1 cup drinking water 1 cup coconut water, organic 1/2 cup pineapple, fresh or frozen 1/2 cup mango, fresh or frozen 2 tbsp lime juice, freshly squeezed 3 tbsp chia seeds 1 tsp Spirulina Organic Superfood Powder , or your organic favourite blend 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1/2 tsp ginger, ground Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the chia seeds) and process until the fruit and liquid are well-combined. Add the chia seeds and stir for a few minutes to activate the seeds and allow them to plump up. Then pour the mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion. Chill for 3 hours before enjoying. Why It's Good The coconut water adds natural electrolytes and a subtle sweetness, while the plain water keeps the ice blocks from being too thick or heavy. Pineapple gives more than a summery tropical taste, it provides a healthy dose of bromelain for better digestion. Combined with dietary fibre and omega-3s from chia seeds , this wellness shot recipe is a great way to support better appetite regulation all day. 8. Pomegranate Lemon Glow Pops Ingredients 1 1/2 cup drinking water 1/2 cup pomegranate juice 1/2 cup raspberries, fresh or frozen 3 tbsp lemon juice, freshly squeezed 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1/2 tbsp raw honey or 2-4 drop stevia liquid  (natural, diabetic-friendly sweetener) Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients and process until the fruit and liquid are well-combined. Pour the mixture into silicone or BPA-free plastic ice block moulds  making sure to allow a little room at the top for expansion.  Chill for 3-6 hours before enjoying. Why It's Good This fruity ice block recipe is rich in antioxidants and vitamin C to help protect skin from sun damage and support natural collagen formation. Pomegranate and raspberries provide a powerful anti-inflammatory punch, while REPAIR nourishes your gut and builds smoother, more radiant skin. A refreshing, intentionally nutritional summer treat that keeps you glowing inside and out. 9. Matcha Green Tea & Chia (green) Ingredients 1 cup drinking water 1 cup Matcha green tea, brewed, cooled or Matcha green tea powder 1 tbsp lemon juice, freshly squeezed 2 tbsp chia seeds 2-4 drop stevia liquid (natural, diabetic-friendly sweetener) 1 scoop FEED {gut + skin}   or your favourite probiotics Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the chia seeds) and process until the fruit and liquid are well-combined. Add the chia seeds and stir for a few minutes to activate the seeds and allow them to plump up. Then pour the mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion.  Chill for 3 hours before. Why It's Good Matcha green tea provides a clean energy boost with antioxidants that support radiant skin and cellular health. Refreshing lime provides a hit of essential vitamin-C with nutrient-dense chia seeds for fibre and probiotics supporting good digestion and immunity. This very refreshing ice block recipe  nourishes your gut, supports detoxification, and keeps your skin glowing from within. 10. Black Cherry Tea Pops Ingredients 1 1/2 cup drinking water 1/2 cup black tea, brewed, cooled 1 cup fresh cherries, pitted 2 tbsp lemon juice, freshly squeezed 1 scoop FEED {gut + skin}   or your favourite probiotics 2-4 drop stevia liquid (natural, diabetic-friendly sweetener) Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients and process until the fruit and liquid are well-combined. Pour the mixture into silicone or BPA-free plastic ice block moulds  making sure to allow a little room at the top for expansion.  Chill for 3 hours before. Why It's Good  Cherries are rich in antioxidants that help reduce inflammation and support healthy, glowing skin. Black tea adds a gentle caffeine lift and polyphenols that promote gut health and balance. Combined with probiotics and lemon for a vitamin C boost, this blend supports digestion, energy, and a radiant summer glow. There are so many delicious ways to stay cool this summer while nourishing your body from the inside out. These nutritional ice block recipes don’t just taste amazing, they also work to help build glowing skin, balanced hormones, and a happy, healthy gut. With every sip and slurp, you’ll be feeding your body the essential nutrients it needs to thrive, glow, and feel incredible all summer season. Kitchen Favourites Advertisement | Kitchen Warehouse You Also Might Like 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet » Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin » 12 Detox Water Recipes For Glowing Skin & More Energy » Ice Block Making Recipe Tips (Easy Step By Step Guide) MEAL PREP: Summer Ice Block Making Tips & Nutritious Ingredients by Eat Nourish Glow Quick & Easy Meal Prep Making Extra Nutritious Blocks Meal prepping  and making healthy summer ice block recipes  is as easy as blend, pour, and freeze. It's fun food play for this kids and quick and easy meal planning for busy mums who want to make healthier foods and recipes with more nutritional intention. With just a few small tweaks you can take the average kid-friendly ice block recipes and turn them into something densely nourishing for the kids or women's bodies . Here's my top Nutritionist tips to help you make the most nutritious flavours and blends: Liquid Ingredients The best-tasting and most nourishing liquids to use are filtered drinking water or a high-quality coconut water for a clean, refreshing base. Coconut water adds natural electrolytes to keep you hydrated, making each ice block not just delicious, but truly restorative on hot summer days. You can also use freshly squeezed citrus or cold pressed juices, but just watch the sugar if these are store-bought. Freshly made juice will add natural sweetness as well as nutrients, and is a great option especially for the kids. Adaptogens & Healing Teas Adding in adaptogen herbs and healing teas to ice block recipes is an easy way to nourish and better support your hormones, boost energy levels, and improve mood. Try herbal teas like green tea, hibiscus, or rooibos for antioxidant support, or adaptogens such as maca, ashwagandha, or reishi for improved hormone balance and stress resilience. These ice block ingredients not only deepen the flavour but also transform each ice block into a functional wellness boost. Keep this in mind for your own adult batch of ice blocks, most adaptogen and supplements are always not suitable for children. When in doubt, leave it out. Fruity Ingredients Always start with fresh, ripe fruit for the best flavour, colour, and nutrient density in ice block recipes . If you’re using frozen fruit, I like to let it thaw slightly before blending to achieve that smooth, creamy texture. Fruits are nature’s beauty food, rich in vitamin C, antioxidants, and phytonutrients that help support collagen formation, balance hormones, and protect your skin from oxidative stress. Go for bright, colourful fruits such as berries, kiwi, mango, pineapple, and pomegranate for their skin-loving properties and natural sweetness. Experiment with seasonal produce to keep things interesting; think watermelon and lime in summer, or orange and beetroot in cooler months. Use a variety of fruit combinations for visual appeal in all the colours of the rainbow. Superfoods & Supplements This is where nutritional ice blocks  go from being a refreshing summer treat into becoming a powerful wellness boost. Superfoods and supplements add layers of nourishment that can help support glowing skin, better gut health, and happy hormones. Think of superfoods such as acai, spirulina, beetroot, matcha, and ginger as secret beauty boosters, rich in antioxidants, vital vitamins, and minerals that help protect cells from stress, support detoxification, and help build collagen stores for glowing summer skin. For this reason, I love using probiotics and collagen like The Gut Co’s  {gut + skin} and FEED {gut + skin}   blends that are easy to absorb and support true inside-out health. I often sneak in a teaspoon here and there of superfoods like those listed above to help me look and feel my best, one delicious, ice block at a time. Again, some of these additions may not be suitable for children, and are better suited to adults. Nutritionist Note These ice block recipes are such a refreshing treat and way to nourish your body. By combining hydrating liquids, fresh fruits, and nutritional ingredients like probiotics and collagen, each ice block can be made to support gut health, hormone balance, and radiant skin. They’re perfect for women in their 30s, 40s, 50s+, helping to meet nutritional needs while keeping summer fun and delicious. Frequently Asked Questions What are the benefits of ice blocks and popsicles? When made with fresh, vitamin C–rich fruits, herbal teas, collagen, and antioxidant-packed berries, nutrient-rich ice blocks can help protect the skin from oxidative stress, support collagen production, and keep your complexion hydrated and radiant. With the addition of herbal teas and superfood blends, ice blocks can provide a nutritious snack or dessert making them a refreshing and delicious way to care for your body and glow from within. How do ice blocks support gut health? Yes! Many of these ice block recipes include collagen and probiotics along with other nutrient-dense, fibre-rich ingredients and superfoods. All of these wholefood ingredients work to support a balanced microbiome, better digestion, and help reduced bloating. Enjoy an ice block can be a great way to help heal the gut and cool off over the summer. Can ice blocks help with hormone balance? Absolutely. Certain nutritional ingredients, like probiotics, superfoods and fibre-rich fruits, all work to support the gut, which in turn helps with hormone metabolism, regulation and better balance. Enjoying an ice block as part of your weekly menu, is a super easy way to take the edge off rogue hormones and realign with balance. Are ice block recipes suitable for all diets? Yes! All of these ice block recipes are easily adaptable for plant-based, dairy-free, or low-sugar diets. You can swap sweeteners, liquids, or fruit based on your preferences without losing the functional benefits. You can also add in specific ingredients that you know will support your dietary and health needs. For example, try making lavender tea or chamomile infused ice blocks to help with anxiety or hormone imbalance; ginger and citrus recipes for immunity and anti-inflammatory support. What is the healthiest ice block to make? The healthiest ice block recipes   are those made from wholefood, nutrient-dense ingredients [purposely chosen for their natural benefits to the body, not just their flavour. Look for recipes that call for fresh fruit, coconut water, herbal teas, and superfoods instead of refined sugars or artificial flavours. Wholefood-based ice blocks hydrate, cool, and nourish your body making them the perfect guilt-free treat for glowing skin and balanced hormones during summer. I'd love to know if you make any of the ice block recipes , and what combinations you come up with in your kitchen. Tell me in the comments, hit the chat button to send me an update or come join our Facebook Community and share your photos. Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa  is a Nutritionist & Women's Health Practitioner  with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health and anti-diet culture. When she's not in clinic , Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram  | Facebook  | Pinterest   📌 Loved It, Pin It!

A hyper-focused 90-Minute, private 1:1 workshop to deep dive into your health and wellness goals, and provide practical direction on the necessary lifestyle changes required to start seeing positive change. After your session, you'll walk away with a much clearer sense of what needs to change, and fully understand the next steps to achieve your health goals, and quickly! WHAT YOU CAN EXPECT: ✔️ In-Depth Assessment: we'll identify the barriers and challenges that are getting in your way, and catalogue the habits and shifts you need to make. ✔️ Collaborative Goal-Setting: together we'll come up with personalised wellness plan to help you make changes and move forward. ✔️ Follow-Up Support: receive a follow-up email with additional resources and accountability tips to help keep you on track and crushing small and big wins. WHO THIS IS FOR: This is perfect for you if you are ready to make a real and significant shift in your health journey you just need personalised guidance to set you on your way. if you are ready to pivot and crush those health goals, sign up for the your own private workshop today! HAPPY CLIENTS: “Thank you Emma!!! I've spent years yo-yo dieting and I've never felt so in control of my eating habits before. What I learned from you is what was missing from my weight loss attempts. I'll always be grateful to you for all the support and extra help." ~ Jodie, Sydney teacher & mum Rating: ⭐⭐⭐⭐⭐ “I really wish to thank you Emma for those little changes as was all I needed, now look at me in my size 8s! I'm loving how the workshop helped me with other goals too. Definitely will be recommending your private workshops!  ~ Mia, Brisbane beauty therapist Rating:⭐⭐⭐⭐⭐ “I was so surprised at what a difference the small changes Emma recommended made; I've been struggling to lose weight for years and after our workshop session, I saw results within a few weeks!!” ~ Brie, Brisbane property manager Rating:⭐⭐⭐⭐⭐

A 120-Minute 1:1 Consultation to discuss your small business marketing, Perfect for start up business or to revitalise your brand and watch your business flourish! Session includes a 2 hour Call + Strategy Session offering boutique businesses with tips, ideas and a starter strategy to take your online presence to new heights! With proven expertise in social growth, grass-roots marketing, email marketing, digital content creation, and more, this introductory service will help you start an action plan for success and guide you towards achieving outstanding results.

A 60-Minute 1:1 Consultation to discuss your small business marketing, Perfect for start up business or to revitalise your brand and watch your business flourish! Session includes a 60-minute Call + Strategy Session offering boutique businesses with tips, ideas and a starter strategy to take your online presence to new heights! With proven expertise in social growth, grass-roots marketing, email marketing, digital content creation, and more, this introductory service will help you start an action plan for success and guide you towards achieving outstanding results.

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Join the 30-Day Clean Eating Challenge for a nutritionist-approved meal plan, easy recipes, expert guidance, and daily health tips. Get support! DOORS CLOSED - Join July Wait List, Click Here PROGRAM FULL | SAVE YOUR SEAT The One-Of-A-Kind Nutritionist Guided Clean Eating Cookbook & 30 Day Challenge... Hosted by Emma Lisa , a certified Nutritionist & Recipe Creator, it's more than just a cookbook—it’s like having a Nutritionist in your back pocket! Just imagine a talking Cookbook that actually comes with the author, personally guiding you through your clean eating journey. Unlike other cookbooks, this one won’t leave you trying to figure out clean eating all by yourself! SIGN UP & JOIN NOW → BE QUICK, LIMITED SPACE! 30 DAY CLEAN EATING COOKBOOK CHALLENGE A healthier you is going to thrive on this CLEAN EATING challenge... Because I've taken the guesswork out of clean eating and wrapped up it better than a perfectly stuffed rice-paper roll! And each bite is packed with practical tips , meal prep hacks , and easy-to-follow guidance from a Nutritionist to support you! SIGN UP NOW $129! → IT'S THE FIRST COOKBOOK THAT TALKS BACK An entire nutrition plan of delicious clean eating meals—plus a Nutritionist—i s waiting at your fingertips... Ever wished you could ask a cookbook author, “I have allergies, what can I swap? ” or “can I eat this as a diabetic ?”. Well, now you can! You get direct access to me as your on-call Nutritionist for real-time dietary questions, expert cooking tips, and highly personal support! Here's A Taste Of The Challenge ALL NUTRITIONIST-APPROVED You'll enjoy tasty recipes that are so quick and easy to make and made with simple ingredients... BUT WAIT A SECOND.... This challenge is more than just recipes in a cookbook... it's healthy, clean eating without the stress and overwhelm. SIGN ME UP FOR $129 → This is the PERFECT fit you if .... You'd love to eat healthy and clean, but are not sure where to start, what to eat, or how to maintain this as a lifestyle — not a diet... You want a Nutritionist's expert guidance (no clinic fees) to help you quickly achieve your goals and excel at your own pace... You want the personalised support and flexible strategies to build a clean eating plan that's uniquely yours and fits your lifestyle... 30 Day Clean Eating Cookbook Challenge JUST SAY "I'M IN!" —and join a LIVE, interactive experience with 30 days of full access to on-demand Nutritionist advice and a personalised clean eating membership journey. It's all been carefully crafted to help you clean up your diet with ease and feel your best—without ever having to go it alone! So, What's Included? DIGITAL COOKBOOK (VALUE $29) A Nutritionist-guided talking cookbook that is filled with quick and easy clean eating recipes made from common ingredients. READY-MADE MEAL PLAN (VALUE $15) The done-for-you Meal Plan balanced by a Nutritionist, so you just cook the goodness and eat—no guesswork! NUTRITION COACHING (VALUE $99) Learn everything you need to know to kickstart a clean eating lifestyle and maintain healthy—all in less than 30 days! EMAIL COACHING (VALUE $49) Daily emails during the challenge week prompt and coach you with bonus tips, easy meal prep, how to customise the recipes, and so much more! FACEBOOK COMMUNITY (VALUE $149) An exclusive coaching community to share your progress, get real-time advice, and learn how to make clean eating your new lifestyle. BONUS: LIFETIME ACCESS (VALUE $99) Lifetime access to the community with a VIP membership that allows you to repeat, and join in any of the future clean eating challenge weeks! EXCLUSIVE NUTRITION COACHING Honestly, this challenge is more than a cookbook and meal plan — it's like having your very own Nutritionist on-call for the entire month! daily recipes, nutrition advice and Q&As COUNT ME IN → With So Much Support Like This... CHALLENGE GROUP LIFETIME ACCESS RECIPES & MEAL PLAN LIVE SUPPORT ...EATING CLEAN COULDN'T BE EASIER! READY TO JOIN? 01 Register Simply sign up for the challenge and everything you need will be emailed to you in seconds! 02 Follow The Prompts Inside the welcome email, you'll find the step-by-step guide to getting started right away. 03 The Membership Hop on over to Facebook to gain access and explore the private support community. SIGN UP FOR $129 TODAY→ BACK TO TOP Copyright © 2025 EAT NOURISH GLOW . All rights reserved.

Browse women's weight loss tips, free fitness plans, and expert dieting advice from a certified Nutritionist & Personal Trainer at Eat Nourish Glow. Kickstart your healthier, fitter self with easy workouts, meal plans, and weight loss strategies for busy Aussie women. 1/2 Weight Loss BLOG Quick Search CLEAN EATING FAT LOSS TIPS BACK TO FITNESS NUTRITIONIST FOR MOTHERS NUTRITION TIPS WEIGHT LOSS TIPS DETOX GUIDE FITNESS PLANS JOIN CHALLENGE NUTRITION TIPS ALL PRINTABLES WOMEN OVER 40 WALK-FIT PLANS HOME WORKOUTS 7-MIN WORKOUT 10-MIN WORKOUT 30-DAY WORKOUT FITNESS PLANS WALKFIT PLANS VIEW ALL FREE FACEBOOK COMMUNITY → Join Weight Loss Wednesdays Inside The Community Get free daily support for your weight loss journey with me! JOIN NOW → Browse All WEIGTH LOSS DETOX FAT LOSS WEIGHT LOSS BROWSE ALL 1 2 SWEAT & GLOW CALENDARS → Download The Latest Free 'Sweat & Glow' Printable Calendar Follow the latest 30-day Sweat & Glow fitness calendar and become the strongest, healthiest version of yourself in just 4 weeks. My 30-Day workout calendars are published every month and are always FREE making fitness workouts at home accessible to all! COMING IN 2026 → Clean eating foods can boost your metabolism, helping you naturally burn fat and improve your weight loss goals. By adding these wholesome options to your weekly menu, it can make a significant difference in your journey towards a healthier lifestyle. LEARN MORE → 10 Clean Eating Foods That Naturally Help To Boost Healthy Fat Loss FAT LOSS TIPS → WORKOUTS Browse At-Home Browse All Home WORKOUTS 7-MIN WORKOUT 10-MIN WORKOUT WALKFIT PLANS FITNESS PLANS If it has been some time since you worked out due to having a baby, then this mini guide is just the gentle nudge you need to get back into your fitness routine! LEARN HOW NOW → How To Ease Back Into Working Out While In Peri-Menopause BACK TO FITNESS → 7-Minute Workouts 1 2 10-Minute Workouts 1 2 SHOP Fitness Plans We don’t have any products to show right now. We don’t have any products to show right now. We don’t have any products to show right now. We don’t have any products to show right now. We don’t have any products to show right now. We don’t have any products to show right now. WalkFit Workouts 1 2 FITNESS PLANS → 10-Minute Standing Beginner's Workout The ideal beginner home workout for those getting back into fitness without any equipment. TRY IT NOW → WEIGHT LOSS Healthy Women's Browse Healthy FAT LOSS BACK TO FIT BURN FAT MEAL PLANS FITNESS PLANS WEIGHT LOSS TIPS → How To Boost Your Metabolism Over 40 To Lose Weight Grab a herbal tea and explore my easy guide to going more plantbased. Whether you want to go all in, or just want to focus on eating more plantbased foods for your health, this is the free Nutritionist's guide for you! LEARN HOW NOW → 1 2 WEIGHT LOSS TIPS → 5 Simple Lifestyle Changes to Rev Up Your Metabolism & Lose Weight Follow these simple weight loss tips to rebalance your metabolism and body weight. JOIN IN NOW → Healthy Fat Loss 1 2 FREE COMMUNITY → Join My Weight Loss Wednesdays Inside The Free Community Come join me every Wednesday on Facebook where I host a full day of free weight loss tips and workout ideas to help members improve fitness, lose weight, and glow from the inside out! VISIT COMMUNITY → WEIGHT LOSS TIPS → 5-Step Weight Loss Plan For Women In Menopause Women If you are going through the 'life change' follow these steps to help you rebalance your weight. LEARN HOW NOW → CLEAN EATING Your Guide To Browse All Things CLEAN EATING GUIDE RECIPES COOKBOOKS CHALLENGES CLEAN EATING GUIDE → Beginner's Guide To Clean Eating & Sample Menu If you have been thinking about trying clean eating, this is your beginner's guide to healthy, wholefood-based meals and includes a handy sample menu to try. GET STARTED NOW → 1 2 3 4 5 FREE CHALLENGE → 7 Day Clean Eating Challenge For Spring Weight Loss Get ready for summer with healthy clean eating recipes for weight loss written by a qualified Nutritionist. COMING SOON Grab Your Copy Of Simply Delicious : Clean Eating Recipes For That Midlife Glow Clean up your diet with mouth-watering wholefood recipes and women's health tips from a Nutritionist. Shift to clean eating effortlessly with this curated collection of recipes and hormone balancing tips. WAITLIST NUTRITIONIST Work With A Achieve results more quickly with the support and expertise of a professional Women's Nutritionist & Health Practitioner. WORK WITH A NUTRITIONIST → How A Nutritionist Can Help You To Stop Stress Eating Work with a Nutritionist to stop stress eating and understand why you do it. Get free advice and support to help you make healthier choices in stressful moments and manage stress better. LEARN HOW NOW → 1 2 3 4 5 DAIRY-FREE DIET → End Stress Eating With A Nutritionist's Healthy Eating Playbook Put that cupcake down and read this to help you regain control over stress eating and stop binge eating. GRAB IT NOW → HEALTHY MADE SIMPLE Toss The Diet Rule Book With A Nutritionist Work with a Women's Nutritionist who combines proven techniques with a focus on long lasting results, not quick fixes. As a professional with over 14 years experience, I provide supports where clients can get back to basics and the method that actually work. It's time to break free from the cycle of dieting, sugar cravings, and find healthy again. Book a free "GET UNSTUCK " call and let's do it together! VIEW AVAILABITY →