Leafy greens packed with nutritious clean eating goodness. If you're looking for a super healthy, high protein breakfast smoothie, look no further than this super simple strawberry smoothie recipe. It's quick and easy meal prep, and not only delicious, but this recipe is also jam-packed with protein, making it the perfect post-workout snack or mid-day pick-me-up. Ready? Grab some spinach and let's start blending! JUMP TO RECIPE IDEAS ↓ SMOOTHIE RECIPES » CLEAN EATING RECIPES » GREEN SMOOTHIES: Healthy Green Goddess Smoothie Recipe by Eat Nourish Glow I'll be honest, I’m already salivating over here just thinking about how delicious this healthy smoothie tastes. When I first shared it on my Instagram, I got so many DMs asking for the recipe. This green smoothie is also featured in my Fat-Burning Smoothie Recipe Cookbook, along with 15 other tasty, nutrient-packed smoothie recipes. It's an easy one to make, and that makes it perfect for beginners who are looking for an easy and delicious way to eat more greens. I also love that smoothies are simple way to nourish if you struggle to eat enough vegetables. Add this to your weekly menu and enjoy all the fibre, phytonutrients, and natural energy from leafy greens in a smoothie that tastes more like dessert than health food! Why You’ll Love This Smoothie balances hormones and keeps blood sugar steady. boosts energy and focus without caffeine crashes. promotes glowing skin and supports gut health. easy to customise and deliciously light and refreshing How To Make Green Smoothies Step-by-Step Tutorial Green smoothies are one of the easiest ways to nourish your body with vitamins, minerals, and fibre and all in one glass. They are perfect for hectic mornings or a quick midday recharge, helping you naturally boost your energy, balance hormones, and build that glowing skin from the inside out. As a Nutritionist, I love how simple it is to blend leafy greens, fruit, and a little superfoods into something that tastes as good as it makes you feel. So, whether you’re new to green smoothies or just want to perfect your blend, this step-by-step guide will show you how to make them smooth, delicious, and packed with nutrients without tasting “too green.” The Perfect Green Smoothie The perfect green smoothie always begins with the quality of ingredients and the combinations you choose to blend. Fresh, nutrient-dense produce will give your green smoothie that rich, vibrant colour and delicious flavour while nourishing your body with essential vitamins, minerals and macros. If you can afford to, go with organic greens, ripe fruit, and clean protein sources so you’re getting the most nourishment in every sip. The right balance of ingredients (leafy greens for fibre, fruit for natural sweetness, and healthy fats for hormone support) makes a simple drink like smoothies blossom into a complete, energising meal that fuels your body and supports glowing skin from within. Here's the basic formula for the best tasting green smoothies and blending like a pro: liquid base: start with your choice of filtered water, coconut water, or unsweetened almond milk choose your greens: add a handful of arugula, baby spinach, kale, mixed greens or watercress fruit flavour + fibre: frozen banana, low calorie berries, or frozen mango; sweet and creamy include protein: protein powder, Greek yoghurt, or silken tofu for appetite and hormone balance add healthy fats: spoonful of avocado, chia seeds or nut butter gives a velvety texture optional boosters: add extras like spirulina, matcha, or ground flaxseed for extra nutrition and energy blend & adjust: blend until smooth, taste, and adjust thickness as desired Making a fabulous tasting green smoothie is all about balance. It requires blending the right mix of leafy greens, high-fibre fruit, lean protein, and healthy fats to create a nutritionally dense drink that’s both satisfying and nourishing. Follow these simple steps to build your own perfect blend and enjoy a healthy green smoothie that supports your energy, hormones, and overall wellbeing. RELATED: You Might Like Deliciously Good, Sugar-free Acai Smoothie Bowl » Smoothie Hacks To Make Your Morning Breakfast Quick & Easy » 5 Fat Burning Smoothies Using Ingredients Nutritionists Swear By For Weight Loss » Key Ingredients Used Healthy Green Smoothies This green smoothie recipe is dead simple to make. All you need to make it, is a few key ingredients and a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go. The fabulous thing about this smoothie recipe though, is that you can flavour it any number of ways just by varying the fruit, nuts, seeds, and other ingredients used. Here's my basic recipe to get your started: liquid or milk: you can use any type of liquid for this smoothie, but I prefer plant-based milk like unsweetened almond, coconut, oat or non-GMO soy; coconut water is also very nice and refreshing banana or cauliflower: use a frozen banana for the creamiest texture and eliminate the need for ice, or instead, for a lower carb version, try steamed cauliflower for added thickness high-fibre fruit: use frozen fruit such as kiwi, mango, pineapple or passionfruit for green smoothies yoghurt: add Greek yogurt for protein, or vegan yoghurts like coconut or cashew (watch the sugar) protein powder: adding protein powder creates a meal replacement smoothie You can make green smoothies as basic or as gourmet as you choose based on what you have on-hand, and how much time you have to meal prep. Personally, I like to focus on just a few ingredients that blend well together adn make mine as high protein as possible for hormone balance and substance. Kitchen & Smoothie Favourites Advertisement Tips For Making Green Smoothies The best way to make the most delicious green smoothies every time is to meal prep the ingredients you plan to use so you get the most nutrition and flavour from each blend. Pop on over to my Meal Planning blog for heaps of quick and easy meal prep tips and how to make my famous "smoothie drops" for quick and easy smoothies when you're pressed for time. Freeze Overripe Bananas Whenever you have ripening bananas that are almost past their best, freeze them either in their peel, or pre-chop into chunks and pop into a sealable container. You can then add them right into smoothies for a that delicious creamy texture and flavour frozen fruit provides. How To Make It Thick As mentioned above, adding frozen banana creates a lovely, soft-serve texture to smoothies. You can also try other thick fruit such as mango or go for a handful of ice, avocados, steamed cauliflower or sweet potato. One of my favourite ways to make thick and creamy smoothies is by steaming cauliflower florets in a little vanilla and cinnamon spice. This makes a lovely mash that is nutritious and very low carb compared to high-GI banana for diabetics like myself. It gives the same creaminess to smoothies as banana without the carb crash or added calories. Add Protein Powder Including protein powder in your green smoothie is a simple way to keep you full and energised for longer. Protein helps stabilise blood sugar, supports muscle repair, and can even aid in hormone balance, which is especially important for women. Whether you use plant-based protein, whey, or collagen, adding a scoop turns your smoothie from a snack into a complete, nourishing meal that fuels your body and supports overall health. Use A High Speed Blender I highly recommend investing in a high-powered blender such as a Ninja , Smeg or a handy Portable Blender for busy mornings on the go. A strong motor makes all the difference when it comes to achieving that silky-smooth texture and will easily break down fibrous greens, frozen fruit, and seeds, This gives you a creamy, café-quality smoothie every time. If you don’t have a high-speed blender, don’t worry. You can still make this creamy smoothies using a food processor or standard blender. You may just need to stop and scrape down the sides a few times, and blend a little longer until all the banana and greens are fully broken down. For best results, try using slightly thawed frozen fruit or adding a splash more liquid to help everything blend smoothly. RELATED: 📖 Want a safe and healthy smoothie detox for summer? You'll find plenty of delicious metabolism-boosting smoothie recipes inside my Detox Smoothie Cookbook. It comes complete with a Nutritionist-balanced 5-day meal plan and detox recipes perfect for summer weight loss, and helpful for those with PCOS or in need of hormone balance. Quick, grab your copy here to feel nourished in less than a week! You Might Like: FREE 5 Day Detox Smoothie Challenge (By A Nutritionist) → Smoothie Hacks To Make Your Morning Breakfast Quick & Easy → Smoothie Hacks To Make Your Morning Breakfast Quick & Easy (Includes 8 Recipes) → Green Goddess Supergreens Smoothie Quick & Easy To Blend Green Goddess Supergreens Smoothie Recipe | Eat Nourish Glow This mouth-watering green smoothies is a high fibre, clean eating recipe. Its a tasty dessert-like meal to enjoy on a carb reduced diet in a way that supports natural weight balance. Try it after the gym or vigorous exercise for a deeply nourishing post-workout smoothies. Blender ready? Let's eat! Green Goddess Supergreens Recipe Ingredients 250ml almond, milk, unsweetened 1/2 banana, frozen, choose slightly green for lower GI 30g whey or vegan vanilla flavoured protein 1 tbsp of psyllium husk or chia seeds 1/3 cup fresh spinach, organic 1/4 cup fresh kale, rinsed 1/2 Hass avocado, pitted 1/2 tsp ginger, ground 1/2 cup crushed ice 1-2 tsp greens blend or spirulina powder Cooking Instructions Add the liquid first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go, and then add all the remaining ingredients. blend for a minute until well-combined and creamy smooth. You can enjoy this recipe as is, or top with a few fresh berries or your favourite ingredients to serve. Batch Cooking & Meal Prep This is so worth the effort, and by "effort" I mean, the 5 minutes it'll take you to dump a few scoops of the smoothie mixture in a 4-6 serving jars and chuck some fruit on top. If you are always in a mad rush in the mornings and are trying to prioritise clean eating, this is going to be your go to hack. Use some of the ideas above and mix and match ingredients, superfoods and toppings to make a delicious collection to high-protein recipe and meals you'll be looking forward to eating. You Might Also Like: Free 5 Day Smoothie Detox Challenge (by a Nutritionist) → Smoothie Hacks To Make Your Morning Breakfast Quick & Easy → Why Plantbased Protein Smoothies Need To Be Part Of Your Weekly Menu → Join The Free Nutritionist-led Membership Group For Ongoing Support → I’d love to know if you try this green smoothie recipe and what delicious combinations you create in your own kitchen! Share your favourite blends in the comments below, tap the chat button to send me an update, or come join our Eat Nourish Glow Facebook Community to post your smoothie photos and get inspired by others on the same healthy journey. Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Kitchen & Smoothie Favourites Advertisement FAQs: Making Perfect Green Smoothies What are the best greens to use in smoothies? The best greens for green smoothies, and smoothies in general, are those that blend easily and taste mild. Baby spinach is a top choice for beginners because it’s soft, nutrient-rich, and virtually flavourless when blended. Once you’re used to making green smoothies, don't be shy. Try adding in a variety of greens such as arugula, beetroot tops, fresh herbs, kale and leaf lettuce, silver beet, or watercress for added fibre, iron, and antioxidants. I recommend that you rotate your greens each week to get a wide spectrum of nutrients, support natural hormone and liver detoxification. How do you make green smoothies creamy? To make any smoothie super rich, creamy and smooth, add ingredients that create natural thickness and texture. Think frozen bananas, avocado, Greek yoghurt, or rolled oats. These all work beautifully adn provide essential nutrients at the same time. For even more creaminess, use frozen fruit instead and added ice and blend in a high-powered blender like a NinjaBullet or Smeg until silky smooth. How do I stop my smoothie from separating? This can be a common problem if you like to make your smoothies and enjoy them later or take them on a the go. It is best to blend your smoothie ingredients thoroughly and drink soon after making, but you can also add chia seeds, flaxseed, or oats to help it stay smooth and well-combined. If you make smoothies for a quick and healthy lunch for the office or workplace, a handy Portable Blender like this one by Ninja can make all the difference. Can I make green smoothies ahead of time? Yes, you absolutely can. Meal prep a few smoothies to start your week off with nutrient-dense breakfast or lunch You can even stuff a portable blender like a Ninja Bullet with all the ingredients, take it to work and blend right before you sit for lunch. For the best freshness, always store pre-blended smoothies in an airtight glass jar or sealable container like an insulated travel tumbler in the fridge where they will last for up to 24 hours. Give them a good shake or stir before drinking. What’s the best liquid for a green smoothie? The best liquid choice depends on your dietary needs and preferences. You can use filtered water, coconut water, or unsweetened almond or any plant milk. Each adds hydration and helps balance the flavour without unnecessary sugar. My only caution is using dairy milk with vegetables and fruits. For some people, this food combination can trigger tummy upset, indigestion and digestive stress. 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!

This High-Protein Avocado & Chickpea Salad is packed with plant-based protein, fibre, and healthy fats, making it the perfect healthy salad for hormone balance. With creamy avocado, iron-rich spinach, and protein-packed chickpeas, it is a quick, easy, nourishing meal and a salad with that has serious staying power. Grab your chopping boards and colander, and let's make it together! JOIN MEAT-FREE MONDAYS! ↓ SALAD RECIPES » BUDDHA BOWL RECIPES » SALAD RECIPE: Superfood Chickpea Protein Salad With Avocado Recipe | Eat Nourish Glow This hormone-balancing salad is the kind of everyday recipe that feels as good as it tastes. It’s light yet satisfying, loaded with fibre, plant-based protein, and healthy fats to keep your hormones happy and your energy steady all day long. The combination of creamy avocado, fresh spinach, and chickpeas makes every bite nourishing and extra delicious. Enjoy it for lunch, a quick dinner, or even a protein-rich breakfast. Simple, wholesome, and packed with glow-giving nutrients, this is healthy eating made effortless. Why You’ll Love This High-Protein Salad hormone-friendly: rich in fibre, protein, and healthy fats to keep blood sugar balanced. energising: fuels your body with steady, all-day energy. glow-boosting: antioxidants and good fats support clear, radiant skin. quick & easy: ready in 10 minutes with simple ingredients. versatile: perfect for breakfast, lunch, or a light dinner. RELATED: You Might Like: High-Protein, Low-Carb Meals That Will Keep You Satisfied (By A Nutritionist) » How To Build A Wholefood Buddha Bowl In Less Than 5 Minutes » How To Go Plantbased In Just 7 Days (Includes Sample Menu) » How To Make Chickpea Protein Salad Quick & Easy Meal Prep Planning ahead can make balanced hormones and healthy eating feel effortless, even on your busiest days. By keeping a few prepped staples on hand, you can throw together nourishing meals in minutes without stressing over what to cook. From pre-cooked grains and proteins to chopped veggies and pantry essentials, a little preparation goes a long way toward saving time, reducing stress, and staying consistent with your nutrition goals. Preparing Canned Chickpeas Start by giving your chickpeas a thorough rinse. I recommend rinsing them twice under cold running water. The first rinse washes away excess sodium and any preservatives from the can, while the second rinse ensures they taste clean and fresh. This also helps remove some of the compounds that can cause bloating or gas, making your salad easier to digest. Gently shake or drain them between rinses to get rid of any leftover liquid, then pat them dry if you want a firmer texture that holds up well in your salad. If You Use Dried Chickpeas If you’re using dried chickpeas, a little planning goes a long way. Start by soaking them overnight in plenty of water. This helps soften the beans, reduces cooking time, and also removes some of the compounds that can cause bloating or gas. The next day, drain, rinse, and cook them in fresh water until tender, which usually takes about 45–60 minutes on the stove (or less in a pressure cooker). The simple act of pre-soaking and rinsing dried chickpeas improves digestibility and gives them a lighter, fresher flavour that works beautifully in salads, soups, or any dish where you want a clean, nutty taste. Once cooked, store them in the fridge for up to 3–4 days, or freeze in portions for quick, ready-to-go meals. Keeping Spinach Fresh & Tasty Spinach is such a nutrient powerhouse, but it can wilt or turn soggy if not stored and handled properly. To keep it fresh, start by washing it thoroughly and then patting it dry. Excess water left on the delicate leaves can make spinach go leaves soggy and shorten it's fridge life. Store spinach in a sealed container or a resealable bag with a few paper towels to absorb moisture. When using spinach or delicate greens in salads or bowls, toss gently rather than massaging too aggressively to preserve the leaves. And if you’re prepping ahead, only wash and chop what you plan to eat in the next few days. Keep the rest whole helps it stay crisp and vibrant longer. With these simple tips, your spinach stays fresh, tasty, and ready to boost your meals with vitamins, fibre, and antioxidants. Keeping Avocado From Browning For the avocado used in this salad, I recommend that you slice it just before serving to keep it fresh and creamy. To prevent browning and keep those vibrant green tones, squeeze a little lemon or lime juice over the slices. This not only preserves colour but also adds a fresh, zesty lift that complements the chickpeas and greens beautifully. Optional Dressing While this salad is delicious with just simple ingredients, adding a light dressing can bring out the flavours and boost healthy fats. Try a quick drizzle of extra virgin olive oil, lemon juice, and a pinch of salt and pepper, or mix in a spoonful of mustard, tahini, or your favourite vinegar for extra zing. Keep it light so the fresh ingredients shine, and feel free to experiment. This superfood salad is versatile, so you can adjust the dressing to your taste each time. Favourite Kitchen Essentials Advertisement | Kitchen Warehouse High-Protein Avocado & Chickpea Salad Simple & Easy Meal Prep This high-protein salad naturally helps balance blood sugar levels and keep energy steady. You can use spinach, kale, or mixed greens for a variety of dietary fibre, a simple way to feel full and satisfied while supporting gut health and digestion. Avocado & Chickpea Salad Recipe Ingredients 1 cup baby spinach leaves, organic 1 /2 Hass avocado, sliced 1 red capsicum, finely chopped 1/4 cup chickpeas, rinsed 1/2 lemon, cut into wedges cracked pepper and pink rock salt to season Cooking Instructions Follow the meal prep tips above to help you prepare the ingredients for the salad. First begin by rinsing the chickpeas and chopping the avocado and capsicum into bite-sized pieces. Then add the spinach greens to a large serving bowl or individual plates. Top with the prepped avocado, capsicum, and chickpeas. Season well and finish with a generous squeeze of fresh lemon juice or your favourite vinaigrette dressing. Meal Prep & Batch Cook Easy Meal Planning Planning ahead, even when you’re not sure what you’ll cook, is one of the best time-saving habits you can build. A little preparation goes a long way toward making healthy eating easier especially on those busy days when energy or motivation is low. Simple things like having a few pre-cooked eggs ready can help you throw together a nourishing meal in minutes. Here are a few other meal prep staples worth keeping on hand: pre-cooked brown rice, quinoa, or couscous – add fibre and texture to quick meals seasoned, pre-cooked chicken, tofu, or veggie patties – warm and toss into salads or wraps pre-chopped veggies, fresh or frozen in baggies – perfect for stir-fries, omelettes, or bowls canned beans, lentils, salmon, or tuna – excellent for last-minute salads or hearty soups A few minutes here and there will honestly save you time during busy mornings or hectic evenings so you can still make nutritious choices that feel effortless rather than stressful. A few prepped ingredients or staples on hand that you can quickly throw together meals is the secret to nourishing your body and supporting better balanced hormones when life gets hectic. Nutritionist Note This easy hormone-balancing salad recipe makes a great main meal or side dish. It is a great example of how clean eating recipes can be intentional and keep your blood sugar level, hormones and appetite in better balance. Bookmark this post and make super satisfying, healthy meals for hormone balance and weight loss all week long. More Salad Recipes To Try If you liked this healthy hormone-balancing salad recipe, grab a cuppa and browse more of my quick and easy to meal prep wholefood-based recipes made with healthy, clean eating ingredients: 10 Delicious Vegan Salad Bowls To Try For Meatless Mondays How To Create The Perfectly Well-Balanced Salad Bowls Warm Sweet Potato & Kale Salad (Menopause Friendly Recipe) 10 Clean Eating Breakfasts That Are Quick & Easy To Meal Prep How To Make A Healthy Raw Rainbow Bowl (by a Nutritionist) I'd love to know if you make this recipe and hear what you think of the salad. 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 Favourite Kitchen Essentials Advertisement | Kitchen Warehouse FAQ | Making Hormone-Balancing Salads What makes a salad hormone-balancing? A hormone-balancing salad includes foods that support stable blood sugar, gut health, and liver detoxification. Think of fibre-rich greens, plant-based proteins like chickpeas, healthy fats from avocado or olive oil, and hormone-supportive ingredients such as flaxseeds, and leafy greens. Cruciferous vegetables such as broccoli cauliflower and kale are excellent ingredients as well. These contain compounds that support the liver's detoxification of excess hormones. Why are chickpeas good for hormone health? Chickpeas are packed with plant protein, fibre, and phytoestrogens that can naturally support oestrogen balance in women. This is especially helpful during perimenopause and menopause. Chickpeas also help to maintain and support steady energy by regulating your blood sugar levels. Can I eat this salad for breakfast or lunch? Absolutely. This high-protein salad makes a great lunch, dinner or even a breakfast if you prefer savoury starts or a satisfying lunch that keeps you full for hours. The combination of plant protein, fibre, and healthy fats helps stabilise hormones and curb afternoon cravings. Throw a hard boiled egg on top for added protein and a new recipe from the original. What dressing is best for hormone balance? I recommend that you stick with vinaigrette-style salad dressings made from just extra virgin olive oil, apple cider vinegar, or lemon juice. Avoid store-bought, sugary or pre-made dressings which are often full of nasties and hormone interrupters. Try healthy fats like smashed avocado in a garlic olive oil instead, this will help regulate hormone production and keep inflammation low. Can I make this salad ahead of time? Yes! You can prep the greens, chickpeas, and dressing separately, then assemble when ready to eat. Add avocado just before serving to keep it fresh and prevent browning. Toss a few hard-boiled eggs on top for a super healthy picnic salad, add pecans or walnuts for a little crunch. Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood 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, found in her test kitchen and sharing her talents as a wellness content creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest 📌 Loved It, Pin It!

Want a simple way to support all-day energy, better digestion, detoxify and best of all, achieve naturally glowing skin? Detox waters are one of the easiest daily habits to refresh your body from the inside out. Infused with fresh fruits, herbs, and hydrating ingredients, I've rounded up 12 of my favourite detox water recipes that go beyond plain water for hydration. These infused water and detox recipes will reduce sugar cravings, flush out toxins, detox and keep your skin radiant. Grab you favourite pitcher or water bottle, let's make some refreshing detox infused water together! BEAUTY FOODS | DETOX DIET | INFUSED WATER RECIPES | JUICE & TONICS INFUSED WATER: 12 Detox Water Recipes For Glowing Skin & More Energy by Eat Nourish Glow You can thank me for this later but, water is one of the most overlooked essential macros. It isn't just a thirst quencher, this macro-nutrient is what helps your digestive system function, aids in nutrient absorption, helps flush out toxins, and the list goes on. That's why I’ve curated these 12 delicious, beauty-boosting detox water recipes that do more than quench thirst. These infused water recipes also nourish your skin and infuse subtle nutrients for hydration and a gentle detox all day long. Why You’ll Love These Recipes so easy to make: all you need is water + fruits / herbs / chia seeds glow-enhancing: each infusion provides gentle nutrients that promote radiance and detox energy support: natural combinations and hydration that help you avoid sugar crashes customisable: swap ingredients seasonally to keep recipes fresh and exciting Batch-prep detox water recipes and keep them in the fridge for an easy, ready-to-sip way to stay hydrated, support your body’s natural detox processes, and nourish your skin for that radiant summer glow. How To Make Detox & Infused Water Infused Water Recipes For Glowing Skin The beauty of detoxifying with homemade infused water is the simplicity. There are no fancy tools or complicated steps required. All you need is your favourite jug or water bottle, fresh fruit, herbs, water and a few minutes to infuse. Let me share with you the basic method that I use to batch prep infused water for any flavour or nutritional combination. As you'll quickly learn, it's super fun and easy: Choose Your Flavours Start by choosing your infused water flavours. I recommend that you stick to 1-3 ingredients at a time so the taste is clean and well-balanced. Citrus fruits like lemon, lime, grapefruit or orange are the classics, but I encourage you to experiment. Reach for silica-rich cucumber, refreshing herbs such as mint or basil, juicy antioxidant-rich berries, or even a slice of ginger for a warming twist. Prep Ingredients Once you’ve picked your infused water ingredients, give them a good wash and a little prep. Slicing fruits thinly or lightly bruising herbs helps release their natural oils and antioxidants, so they infuse more effectively into the water. When using citrus fruit, be sure to leave on the peel and include the pith, as this is where the bulk of the nutrients are hiding. For this reason, I recommend organics for any fruit or veggies that you use. This small step makes all the difference in both flavour and benefit. Add Water & Infuse Next, add everything to a large jug, big mason jar, or your favourite glass water bottle. Cover the fresh ingredients with filtered drinking water and place the jug in the fridge and allow at least an hour or two for the flavours to steep. If you leave the infused water in the fridge overnight, the result is even more beneficial and usually more delicious. If you are not a fan of ice cold water, leave the infused water jug on the bench for 30 minutes to come to room temperature. Enjoy, Detox & Refresh When your infused detox water is ready, sip it throughout the day as a refreshing way to stay hydrated. You’ll find that you can usually top up the jug once or twice before the flavours begin to fade. After that, simply start fresh with a new batch of ingredients. Nutritionist's Tip Whenever possible, use a glass jug or bottle instead of plastic. Not only does it look elegant sitting on your counter or in the fridge, but it also helps preserve the pure, clean taste of your infused detox water Plastic containers can sometimes leach subtle flavours or odours, especially if reused often, which can affect both the freshness and quality of your drink. Glass is non-porous, easy to clean, and naturally better for the environment too. If you want to make your infused water become a special daily ritual, invest in a beautiful glass jug or a sturdy reusable bottle. This turns a simple daily habit into a small act of self-care. RELATED: You Might Like Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin 12 Delicious Detox & Infused Water Recipes For Clear, Radiant & Glowing Skin 7 Day Water Challenge To Reduce Appetite (Includes Recipes) 1. Fig & Thyme Infused Detox Water Hormone Balancing Recipe INFUSED WATER: Fig & Thyme Infused Water Recipe by Eat Nourish Glow Fig gives a gentle sweetness to this infused water recipe and provides dietary fibre bundled with antioxidants. These help keep digestion and your blood sugar steady; two key foundations for well-balanced hormones. Figs also naturally rich in skin-loving vitamins like A, C, and K, which boost healthy cell renewal for that natural glow. Thyme, on the other hand, is a small but mighty herb with antibacterial and anti-inflammatory properties that can calm the skin from within. It's a herb that doubles as tonic for your liver, one of the body’s main detox organs, to help clear toxins more efficiently. Fig & Thyme Infused Water Recipe Ingredients 1 litre filtered, drinking water 1-2 fresh figs, sliced, peel on so use organic 1-2 small sprigs fresh thyme, use organic 1/2 tsp stevia, liquid (optional) 1/2 cup ice cubes (optional) Cooking Instructions In a large glass pitcher, add the water, sliced figs and thyme. Give the water mixture a good stir and let sit for at least 10-15 minutes at room temperature or for 1-2 hours in the fridge before consuming. You can add ice after the infused water recipe has steeped if you prefer an ice cold drink. Sip throughout the day (never chug large amounts). This recipe is great to consume after a workout for a deeply nourishing recovery drink. Detox Benefits This fig and thyme infused water recipe combination provides gentle digestion support, is antioxidant-rich and anti-inflammatory. The blend also helps blood sugar balance, supports liver detox, promotes glowing skin. 2. Orange Chia Seed Infused Water The Happy Guts Tonic This tangy sweet infused water recipe uses the vitamin-C richness of oranges to create a collagen booster vitamin water. All you need is an orange and tablespoon of chia seeds to make this in a large mason jar or glass. Chop the oranges into quarter or wheels to help extract as much goodness from the pulp, pith and peel. For this reason, it is highly recommended you use organic fruit if you will be infusing the fruit peel and all. Orange & Chia Seed Recipe Ingredients 1 litre filtered, drinking water 1 orange, must be organic 1 scoop FEED {gut + skin} or your favourite probiotics 1 drop stevia, liquid 1/2 cup ice cubes (optional) Cooking Instructions Chop the orange into thin slices, and then, in a large pitcher, add the water and chia seeds. Stir well to avoid the chia seeds clumping. Give the water mixture a good stir, add the orange and probiotics if using, and let sit for 10-15 minutes at room temperature or for 1-2 hours in the fridge before consuming. You can add ice after the infused water recipe has steeped if you prefer a cold drink. Detox Benefits A citrusy infusion that boosts collagen production and hydration with vitamin C-rich oranges and fibre-packed chia seeds. It supports skin health, digestion, and natural energy while delivering a refreshing, nutrient-rich way to glow from the inside out. Healthy Kitchen Favourites Advertisement You Might Like 10 Summer Ice Block Recipes For Glowing Skin, Hormone Balance & A Happy Gut 7 Day Water Challenge To Reduce Appetite (Includes Recipes) Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin 3. Watermelon, Lemon & Mint Detox Sunny Day Refresher Recipe DETOX RECIPES: Watermelon Mint Refresher Water by eat Nourish Glow The natural antioxidants and high water-content of watermelon massively boosts hydration for your body, making your skin give off a natural, dewy glow. Sweet, pink watermelon is also a rich source of vitamin-A and vitamin-C which both of which help restore damaged skin after it's exposed to sun, wind. Adding collagen peptides like REPAIR {gut + skin} provides the nutrients needed to help your skin stay plump and radiant, while also supporting joint health and gut lining integrity. A few leaves of refreshing mint added to this infused water recipe gives it that deliciously refreshing after taste. Watermelon, Lemon & Mint Recipe Ingredients 1 litre filtered, drinking water 1 cup fresh watermelon, cubed 2 tbsp lemon juice, freshly squeezed 1 scoop REPAIR {gut + skin} or your favourite collagen powder 1 sprig fresh mint, use organic 1/2 cup ice cubes (optional) Cooking Instructions In a large pitcher, add the water, watermelon, lemon juice and mint leaves. Give the infused water mixture a good stir and let sit for 10-15 minutes at room temperature or for 1-2 hours in the fridge before consuming. Add the ice after its steeped if you like a chilled drink, or for an alternative recipe, you can pop the ingredients into a high-powered blender, blitz the lot with ice to make a delicious homemade slushie. Sip this recipe throughout the day (never chug large amounts). If you really want to boost the skin nourishing effects of this recipe, add you favourite collagen peptide powder. I swear by REPAIR {gut + skin} for that added collagen boost in mine, so good! Detox Benefits Watermelon makes turns this infused water recipe into a deeply refreshing, hydrating drink that helps flush toxins and supports your digestion. Adding collagen with a mint combination delivers antioxidants to keep your skin glowing and your energy steady. 4. Rose Petal Infused Detox Water Vitamin-C Rich Beauty Water A delicate and floral infusion, this infused water recipe is perfect for sipping throughout the day to stay hydrated while enjoying a subtle, natural floral flavour. Steep fresh or edible dried rose petals in filtered water for a few hours, allowing the petals to release their antioxidants, vitamins, and delicate fragrance into the water. You can enjoy it chilled for a refreshing pick-me-up, or keep it at room temperature for a calming, soothing sip. Rose petals make infused water visually stunning and provide support for digestion, help reduce inflammation, and promote a sense of calm. This infused water recipe is a must and perfect for my daily beauty and wellness routine. Rose Petal Detox Water Recipe Ingredients 1 litre filtered, drinking water 1/4 cup rose petals, must be organic 1 scoop REPAIR {gut + skin} or your favourite collagen powder 1 drop stevia, liquid (optional) 1/2 cup ice cubes (optional) Cooking Instructions Place rose petals in a large glass jar of water and let them steep for up to 6 hours in the sunlight. Strain the rose water discarding the petals. Add stevia, the collagen peptides, ice (optional) and enjoy. Store in the fridge up to 2 days in a sealed mason jar. Can also be used as a facial tonic applied after freshly washing your face if you aren't a fan of the subtle rose taste. Detox Benefits Rose water is naturally hydrating and rich in antioxidants, helping to soothe digestion, reduce inflammation, and support radiant, glowing skin while keeping your body refreshed. 5. Grapefruit & Thyme Infused Water Hormone-friendly Detox Recipe INFUSED WATER: Grapefruit & Thyme Infused Water Recipe by Eat Nourish Glow Grapefruit adds a bright, tangy flavour to infused water recipes while delivering a rich dose of vitamin C, antioxidants, and flavonoids. These nutrients help to protect your skin cells from free radical damage and support collagen production. Grapefruit's natural compounds also aid digestion and gently support liver function, which is needed for detoxification and hormone balance. Thyme provides anti-inflammatory and antibacterial properties, helping to calm skin from the inside out while supporting overall wellness. Together, grapefruit and thyme create a refreshing, energising infused water recipe that hydrates, nourishes, and supports glowing skin and hormone-friendly detox. Grapefruit & Thyme Recipe Ingredients 1 litre filtered, drinking water 1/2 grapefruit, wedges, peel on so use organic 1 sprig fresh, thyme, use organic 1/2 cup ice cubes (optional) Cooking Instructions In a large pitcher, add the water, grapefruit and thyme. Give the water mixture a good stir and let sit for 10-15 minutes at room temperature or for 1-2 hours in the fridge before consuming. You can add ice after its steeped if you like a chilled drink. Sip, never chug water infusions. The idea is to drip feed the skin boosting nutrients over the course of the day. Detox Benefits Grapefruit is rich in vitamin-C which helps support the liver to detox while at the same time, boosting your body's natural collagen production. This infused water recipe is naturally rich in antioxidants, and when combined with thyme is anti-inflammatory, aids digestion, and promotes radiant skin. Healthy Kitchen Favourites Advertisement You Might Like 10 Summer Ice Block Recipes For Glowing Skin, Hormone Balance & A Happy Gut 7 Day Water Challenge To Reduce Appetite (Includes Recipes) Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin 6. Coriander & Lime Infused Water Liver Detox & Support INFUSED WATER: Spicy Coriander Lime Infused Detox Water Recipe by Eat Nourish Glow This refreshing infused water recipe combines zesty lime with fresh, aromatic coriander for a water that’s both revitalising and nourishing. Lime delivers vitamin C and antioxidants that help protect skin cells, support collagen production, and gently aid detoxification. Coriander is naturally detoxifying, helping to support liver function, digestion, and the elimination of toxins, while also providing anti-inflammatory and antioxidant benefits for glowing skin. Love these two together, both coriander and lime create a crisp, refreshing drink that hydrates, supports hormone balance, and promotes healthy, radiant skin. Coriander & Lime Detox Recipe Ingredients 1 litre filtered, drinking water 1 lime, sliced, peel on so use organic 1 sprig fresh coriander (cilantro), organic 1/2 cup ice cubes (optional) Cooking Instructions Chop the lime into thing slices, and then, in a large pitcher, add the water, lime and herbs. Give the water a good stir and let sit for 10-15 minutes at room temperature or for 1-2 hours in the fridge before consuming. You can add ice after the infused water recipe is steeped if you prefer an ice cold drink. I like to make a big batch of this and leave in on my benchtop. Every time I pass I pour myself a glass to drip feed on the nutrients over the course of the day. Detox Benefits Lime is not only summery, tangy and refreshing, its antioxidant-rich, high in vitamin-C for that inner glow This combo also helps support a gentle liver detox, aids digestion support while promoting glowing skin. 7. Kiwi & Lemon Balm Infused Water A Fruity & High Fibre Recipe This infused water recipe combines organic kiwi (skin on) with fresh lemon balm, probiotics, and chia seeds for a refreshing, nutrient-packed drink. Let it steep in the fridge for a few hours so the flavours infuse beautifully. It's jam-packed with antioxidants, fibre, and gut-supporting probiotics making a recipe that hydrates, promotes digestion, and supports glowing skin. Lemon balm also helps regulate blood sugar making it a perfect wellness boost any time of day. Kiwi & Lemon Balm Detox Recipe Ingredients 1 litre filtered, drinking water 1 kiwi, skin on, organic 2-3 sprig lemon balm, organic 1 scoop FEED {gut + skin} or your favourite probiotics 1 tbsp chia seeds 1/2 cup ice cubes (optional) Cooking Instructions In a large pitcher, add the chia seeds and stir well to avoid the chia seeds clumping. Give the water mixture a good stir and let sit for 10-15 minutes at room temperature or for 1-2 hours in the fridge before adding the remaining ingredients. You can add ice after the infused water recipe is steeped if you prefer an ice cold drink. This is another one I like to make in batches and leave in on my benchtop. Every time I pass I pour myself a glass to drip feed on the nutrients over the course of the day. Detox Benefits A nutrient-packed recipe with chia seeds for fibre that helps with gut health and digestion. The subtle fruity kiwi flavour hydrates the body, and delivers antioxidants and vitamin-C to help keep your skin radiant and your energy levels steady throughout the day. 8. Grapefruit & Rosemary Infused Water Radiant Glowing Skin Recipe INFUSED WATER: Grapefruit & Rosemary Infused Water by Eat Nourish Glow This infused water recipe pairs the bright, tangy flavour of grapefruit with the aromatic, earthy notes of rosemary for a drink that’s as nourishing as it is refreshing. Grapefruit is rich in vitamin-C and antioxidants, helping to protect skin cells, support collagen production, and gently boost liver detoxification. Rosemary adds natural anti-inflammatory and circulation-supporting properties, which can help calm skin, promote healthy blood flow, and support hormone balance. I love combining grapefruit with rosemary to create a revitalising infused water recipe that really nourishing your skin, supports detox pathways, and gives me a big dose of vitamin-C all in one hit. Grapefruit & Thyme Detox Recipe Ingredients 1 litre filtered, drinking water 1/2 grapefruit, peel on so use organic 1 sprig of fresh rosemary, organic 1/2 cup ice cubes (optional) Cooking Instructions In a large pitcher, add the water, grapefruit and rosemary. Give the water mixture a good stir and let sit for 10-15 minutes at room temperature or for 1-2 hours in the fridge before consuming. You can add ice after its steeped if you like a chilled drink. Remember, we sip, never chug water or water infusions. The idea is to drip feed the body a boost of all natural nutrients over the course of the day. Detox Benefits This grapefruit and rosemary infused water recipe is antioxidant-rich and anti-inflammatory. It supports collagen production, aids circulation, promotes liver detox, hormone-friendly, supports radiant skin. 9. Cucumber Strawberry Detox Water Gentle Detoxification Recipe This fruity infusion combines crisp cucumber, sweet strawberries, and zesty lemon for a refreshing drink that’s as nourishing as it is delicious. It is perfect for sipping throughout the day, whether at your desk, after a workout, or as a light, hydrating refreshment on warm afternoons. The combination of cucumber, strawberry, and lemon creates a naturally hydrating, antioxidant-rich drink that looks gorgeous in a glass jug making it a treat for both your body and your senses. Cucumber Strawberry Detox Recipe Ingredients 1 litre filtered, drinking water 1 English cucumber, peeled, sliced, organic 2-3 strawberries, organic, sliced 1 scoop REPAIR {gut + skin} or your favourite collagen powder 1 lemon, sliced, use organic 1 tbsp chia seeds 1/2 cup ice cubes (optional) Cooking Instructions Chop the cucumber and lemon into thin slices, and then, in a large pitcher, add the water and chia seeds. Stir well to avoid the chia seeds clumping. Give the water mixture a good stir, then add in the slices of cucumber and lemon plus the berries.. Give a good stir and let sit for 10-15 minutes at room tempo before consuming. You can add ice after its steeped, and optionally, add scoop of your favourite probiotic like my go-to, FEED {gut + skin} or your favourite probiotic. Sip all day and especially after a workout for a nourishing recovery drink. Detox Benefits This cucumber, strawberry, and lemon infusion naturally hydrates, delivers antioxidants, and supports gentle detoxification. It aids digestion, refreshes the body, and provides a delicious, nutrient-rich way to stay energized throughout the day. 10. Lavender & Lemon Infused Water The Viral Spa Detox Water INFUSED WATER: Lavender & Lemon Spa Water Recipe by Eat Nourish Glow The viral spa water recipe provides a calming infusion of fragrant lavender with zesty lemon for a drink that’s soothing, hydrating, and nourishing from the inside out. Lemon is packed with vitamin C and antioxidants, supporting collagen production, brightening skin, and aiding gentle liver detoxification. Lavender brings natural calming and anti-inflammatory properties, helping to reduce stress (a key factor in hormone balance) and skin health. Lavender and lemon create a beautifully aromatic water that refreshes, promotes relaxation, supports glowing skin, and encourages overall wellness. Lavender & Lemon Detox Recipe Ingredients 1 litre filtered, drinking water 1 lemon, organic 1-2 sprigs of fresh, organic lavender 1/2 cup ice cubes (optional) Cooking Instructions Chop the lemon into thin slices, and then, in a large pitcher, add the water, lemon and lavender. Give the water a good stir and let sit for 10-15 minutes at room temperature or for 1-2 hours in the fridge before consuming. You can add ice after the infused water recipe is steeped if you prefer an ice cold drink. Detox Benefits A refreshing lavender lemon infusion that calms the mind, supports glowing skin, and aids gentle detoxification. Rich in antioxidants and vitamin C, it helps reduce stress, balance hormones, and promote overall wellness from the inside out. 11. Blackberry, Orange & Mint Infusion Tangy & Sweet Recipe Blackberries and lemons are super rich in vitamin C and other nutrients that naturally help support and boost collagen production in the body. These fruits help your body create its own supply with this infused water recipe, while mint provides cooling, digestive, and energising benefits. This infused water recipe helps to soothe bloating, supports healthy digestion, freshens breath, and provides a natural pick-me-up, making it the perfect addition for hydration and gut health. Blackberry, Orange & Mint Recipe Ingredients 1 litre filtered, drinking water 1/3 cup fresh or frozen blackberries, must be organic 1 scoop REPAIR {gut + skin} or your favourite collagen powder 1 spring of fresh, organic mint leaves 1/2 cup ice cubes (optional) Cooking Instructions In a large pitcher, add the water, lemon wedges and mint. Give the water a good stir and let sit for 10-15 minutes at room temperature or for 1-2 hours in the fridge before consuming. You can add ice after the infused water recipe is steeped if you prefer an ice cold drink. Another one, I love adding REPAIR {gut + skin} for that added collagen boost with the support of vitamin-C. Detox Benefits This blackberry, lemon, and mint infusion boosts collagen production, supports digestion, and enhances hydration. Rich in vitamin C and antioxidants, it helps reduce bloating, freshen breath, and naturally energise your body. 12. Lime Flavoured Chia Fresca Water Refreshing & Summer Weight Loss DETOX WATER RECIPE: Lime Flavoured Chia Fresca Water by Eat Nourish Glow This light and refreshing infused water recipe combines the zesty brightness of lime with hydrating cucumber to deliver a crisp, thirst-quenching drink that nourishes the skin, improves digestion, and tops up your hydration. Lime is an excellent source of vitamin-C and antioxidants, both of which help protect skin cells and support collagen production. Hydrating cucumber is full of water, silica, and minerals to keep skin plump and glowing. Chia seeds add a gentle boost of dietary fibre and omega-3 fatty acids, helping to balance your blood sugar levels and support hormone health. The ingredients paired here create a nutrient-dense infused water recipe that refreshes, nourishes, and promotes radiant skin from the inside out. Lime & Chia Fresca Water Recipe Ingredients 1 litre filtered, drinking water 1 lime, sliced, peel on so use organic 2 tbsp lemon juice, freshly squeezed 1 tbsp chia seeds 1/2 cup ice cubes (optional) Cooking Instructions Chop the lime into thing slices, and then, in a large pitcher, add the water, lime and chia seeds. Stir well to avoid the chia seeds clumping. Give the water mixture a good stir and let sit for 10-15 minutes at room temperature or for 1-2 hours in the fridge before consuming. You can add ice after the infused water recipe is steeped if you prefer an ice cold drink. I like to make a big batch of this and leave in on my benchtop. Every time I pass I pour myself a glass to drip feed on the nutrients over the course of the day. Detox Benefits Hydrating and antioxidant-rich, this chia lime infused water recipe also supports collagen production from the vitamin-C rich nutrients found in lime. Packed with dietary fibre from chia seeds to support your digestion, help with better blood sugar balance, in addition to being hormone-friendly and promoting glowing skin. Recipe Suggestions & Variations Try these infused water recipes as a starting point, and don’t be shy to experiment and make them your own. You can easily swap in a variety of fresh and in-season fruits, herbs, or citrus, add in spices and superfoods, and mix and match the flavours to create a variety of delicious, nutrient-packed drinks. use seasonal fruits or herbs to mix and match flavours so you never get bored try frozen fruit to both chill the water and add that natural sweetness add chia seeds, electrolytes, or a splash of apple cider vinegar for more hydration or gut support for a mild boost, combine two infusions (e.g. cucumber + mint + lemon) include your favourite probiotics and collagen powder for extra nutrition Nutritionist Notes These infused water recipes are the perfect everyday glow habit nourishing the skin, your digestion, and keeping up that all-day energy. I find infused water especially helpful for those who often get sugar cravings or who might go hours between meals. Water is an essential macro too, and this is great way to satisfy your quote AND glow from the inside out at the same time. Aim for 1–2 infusions a day, switching up flavours to keep your body and tastebuds guessing. Frequently Asked Questions Can I prep infused water ahead? Yes! Make up a batch or a few batches of infused water first thing in the morning or the night before. They can be stored in the fridge or on your bench, just be sure to drink unrefrigerated mixes within 24 hours for best freshness. Will the infused water flavours get too strong? Some herbs and citrus peel might intensify if left for several hours or overnight. If you find the flavour too strong, remove those ingredients and dilute the recipe with more water to suit your taste. Does infused water actually detox your body? Yes, water is a vital macro nutrient, and one most overlooked. It is the pathway for many detoxification processes your body naturally goes through and helps to flush out toxins and build up. Infused water like the recipes share here, nourish and support hydration requirements, nutrient delivery, and gentle detox. Is infused water good during menopause or PMS? Yes! Infusions with ingredients like cucumber, berries, and herbs boost hydration with the essential nutrients needed to improve skin balance, calm the nervous system, and reduce bloating. Staying well-hydrated is especially important around your monthly cycle, as water helps replace fluids lost during menstruation, supports healthy circulation, and can reduce fatigue and cramping. Making a tall batch of infused water during this time is a wonderful way to nourish your body, ease symptoms, and provide gentle support for your overall well-being. I'd love to know if you make any of the infused water 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!

Whether you're interested in going plant-based for the health benefits, ethical or environmental reasons, this blog post is the beginner's guide to a wholefood plant-based diet. As a Nutritionist who is primarily plant-based herself, I am here to share the basics and empower you with the know-how to make this transition not only effortlessly, but also love the journey. Let's do this together! JUMP TO FOOD LIST ↓ FOOD LISTS » PLANT-BASED RECIPES » A Beginner's Guide To A Wholefood, Plantbased Diet | Eat Nourish Glow What Is A Plantbased Diet? Your typical plant-based diet is centred around wholefood foods that are sourced directly from just plants – think freshly picked veggies and fruits, wholesome grains, beans, peas, lentils, nuts, and seeds. The level of "no animal stuff" can vary person to person with some going all and fully vegan, and others choosing a more relaxed approach by selectively consuming seafood, dairy or eggs. And then there's also "flexi-what?" – the flexitarians. These people choose to be mostly plant-powered but might sneak in some animal products from time to time, like a takeaway burger or the odd steak for example. At the other end of the spectrum is the raw vegans, who are all about keeping it raw and real – no cooking, just fresh, uncooked plant goodness. So, as you can see, unlike being vegan, the plant-based diet isn't strict or an all or nothing approach to food. It's more of a lifestyle choice, and one that comes with many health perks, and offers lots of flexibility depending on your preferences, health goals, and dietary needs. Going plant-based (even if it's just for something like "meatless Mondays" or a few meals a week) also has environmental consequences, it's kinder to the planet and our farm friends. What Are The Health Benefits Of Plantbased A well-planned plant-based diet is like giving your body a wellness shot; it's chockablock full of essential nutrients, dietary fibre and vital macros all in one hit. According to many well documented studies, going more plant-based helps to lower your risk of heart conditions, developing type II diabetes or insulin resistance, and many cancers. A diet made of primarily just plantbased foods has also been shown to keep cholesterol levels in check. Your waistline might also reward you, as plant-based provides lots of dietary fibre, is low in unhealthy fats and can kickstart the natural rebalancing of you your body weight. Weight loss is often a happy side effect of eating more plants. RELATED: The Health Benefits of Eating a Plantbased Diet Plantbased Can Help You Lose Weight Switching to a plant-based diet can help you efficiently and safely lose weight for a few reasons. First off, vegan and vegetarian foods are often lower in calories and saturated fats compared to their animal-based counterparts, making it easier to release those extra kilos. Secondly, the high-fibre content of fresh fruits, veggies, whole grains, and legumes is more satiating than processed foods., leaving you feeling fuller for longer, and helps to curb those mid-afternoon snack attacks. Over a short time, this can reduce your overall calorie intake contributing to a more slim waistline. A key factor in eating more plant-based, is that all this plant-powered goodness tends to be nutrient-dense, supplying your body with essential vitamins and minerals without piling on excessive calories. It's a deliciously healthy way to lose weight – no counting calories, just focusing on wholesome, plant-packed meals that keep you satisfied and on track to becoming a healthier, happier you. Plantbased Is Easy To Maintain Compared to most other diets, going fully or evenly partially plant-based diet, its an eating style that is fairly easy to maintain. Unlike a diet, eating plant-based is more of a lifestyle choice. There is no calorie tracking, no strict restrictions, or a specific meal plan you must follow. You can do it partially, or all in, you get to choose. There's a lot of flexibility because there aren't any hard and fast rules either—you can gradually reduce your meat intake, eliminate all animal products altogether, or find a happy balance somewhere in between. You do what works for you! A Word On Supplementing One common concern that nearly all the people I coach ask me as Nutritionist, is will they need to supplement while eating plant-based --and the truthful answer is, well, that depends. Nutritional gaps hinge on how you approach this dietary eating style, and what pre-existing health conditions or nutritional absorptions issue you may have before you start. The most common nutrients that can be affected by going plant-based tend to be vitamin B12, Vitamin D, calcium, iron, omega-3 fatty acids, zinc, and protein. In most cases, issues with nutrient absorption was pre-exiting in the person, and in such a case, supplementation can be highly beneficial if done with the guidance of a naturopath or an GP who is fully trained in nutrition (most are not). The risk is particularly elevated for vegans due to the stricter nature of their dietary restrictions. Avoiding vitamin deficiencies while eating plant-based is all about strategic eating. Focus on a well-balanced diet with a large variety of high-fibre fruits, vegetables, whole grains, legumes, nuts, and seeds is the secret to success. Add in good quality, fortified foods or consider adding in a few superfoods and supplements for nutrients that may be challenging for you to obtain solely from plants, such as vitamin B12, vitamin D, and omega-3 fatty acids. As you'll learn from reading more on going plant-based here on the Blog, its all about food combining and being strategic with nutrient, fibre, healthy fats, and protein sources, to meet your protein needs. Diversifying your food choices not only enhances flavour but also safeguards against nutritional gaps, making the plant-based experience an easy, nourishing lifestyle choice. RELATED: You Might Like How To Go Plantbased In Just 7 Days (Includes Sample Menu) » Quick & Easy Gourmet Peach Toastie on Sour Dough Bread » Easy Meat-Free Monday Recipe Challenge (By A Nutritionist) » What Do I Eat On A Plantbased Diet? The Healthy Food List To begin eating plantbased, you simply need to shift your focus to consuming a wide array of high-fibre fruits, vegetables, whole grains, legumes, nuts, and seeds. Choose minimally processed and nutrient-dense plant sourced food ingredients to make up your plate at each meal or snack time. The Plant-based Food List Fresh Fruits & Vegetables Fresh fruit and vegetables are the staple of a well-balanced plantbased diet and can be used from freshly picked or frozen sources. In fact, being on budget has held you back form going plantbased, you might be super pleased to learn that frozen foods are a great choice. In most cases, frozen produce is picked and packed the same day, meaning its flash frozen literally hours after harvest. This means frozen foods have not spent much time oxidising after picking, when nutrients begin to slowly decline. A punnet of blueberries for example, that has been picked, transported and sits on the grocery shop shelf, has less antioxidants than its frozen counterparts. Freezing locks in the nutrients in many cases, so raid those frozen fruit and veggie section of the freezer aisle to make plantbased work on a budget. Apples, Artichoke, Asparagus, Avocado Bananas, Beetroot, Berries (all types), Citrus (all types) Cabbage, Capsicums, Carrots, Cauliflower, Cucumber Dried fruit (apples, apricots, banana slices, etc.) Grapefruit, Grapes, Kiwifruit, Kumquats Leafy greens (kale, spinach, romaine, etc.) Mangoes, Mushrooms, Onions (red/yellow) Pears, Pineapple, Brown Potatoes, Tomatoes Squash, Sweet Potatoes, Zucchini What To Shop For: typically you'll find fresh produce on the outer edges of the grocery store, but don't overlook the freezer sections for freshly frozen, cheaper options. Look for organically grown if you can afford it, and choose a variety of brightly colourful fruits and vegetables. Literally think of eating a rainbow to get as many nutrients as possible. Farmer's markets are a fantastic source of ethically and organically grown produce, or try growing your own! Plantbased Meat Alternatives The most common concern is where you'll get your protein from while plantbased. Unlike a Keto diet where you'll eat protein in high quantities from a big slab of meat, plantbased is all about combining protein sources to make up the intake your body needs. Try the following sources: Brown Rice & Peas: combine a 50/50 serving together to create a complete protein Chia Seeds: beyond being high in omega-3 fatty acids, chia seeds are a protein boost Edamame: young soybeans are not only delicious but also high in protein Green Peas: peas are an excellent plant protein source and also high in fibre Legumes: beans, lentils, and chickpeas are very good sources of protein Lentils: red, green, or brown, lentils are protein and dietary fibre powerhouses Protein Powder: choose hemp, soy, or a brown rice/pea combination for protein Nuts & Seeds: almonds, peanuts, chia seeds, and hemp seeds are protein-rich choices Quinoa: a complete protein grain, rich in essential amino acids and dietary fibre Seitan: made from wheat gluten, seitan is a concentrated vegan protein source Tofu & Tempeh: non-GMO soy products are vegan, versatile and protein-packed Veggie Burgers or Loaves: made with high protein ingredients like beans and lentils What To Shop For: these plantbased meat alternatives are typically lower in saturated fat compared to animal proteins, especially red meat. They're also an easy way to get a large dose of protein on a budget compared to meat products. Look for fresh, canned or dry protein options, and avoid those product that claim high protein. More often than not, these vegan products are filled with hidden sugars, additives and flavour enhancers. You're better off making your own veggie patties, nut loaves and protein-based food items. RELATED: Easy Meat-Free Monday Recipe Challenge (By A Nutritionist) Legumes Cue the Beano! Actually don't, you won't really need it. To reduce the natural gas caused by eating lots of beans and lentils, soak canned beans or lentils before eating them, and give them a thorough rinse a few times. When cooking dried beans, be sure to add a quarter cupful of apple cider vinegar to a bowl of water, add the legumes, and soak them in overnight. Rinse them thoroughly before cooking. Beans: black beans, kidney, pinto, white beans, cannellini, chickpeas, adzuki, or lime beans Lentils: green lentils, black, brown, green, or red lentils Peas: green peas, split peas, yellow peas Soybeans and Soy Products: non-GMO soybeans, edamame, tofu, tempeh, or Miso Others: fava bean, lack-eyed peas, mung beans or bean Legumes are not only rich in plantbased protein but also provide essential nutrients like fibre, vitamins, and minerals. Including a variety of legumes in your diet is an great way to balance your plate with wholefood plant protein. What To Shop For: most beans and peas are found canned and dry form, with the except of sprouts, fresh peas and green beans. Look for beans and peas that are "low in sodium" or have "no salt added", so be sure to read those nutrition labels. Whether you buy canned or dry are both, remember to soak or rinse them well. Plantbased Milk Products & Egg Alternatives Edamame is often found in the frozen section and hummus is refrigerated. When shopping for peanut butter, look for options with just peanuts and salt (optional). Avoid products with added sugar or palm oil. Almond Milk: Made from almonds, it has a slightly nutty flavour Soy Milk: A versatile option with a similar protein content to cow's milk Oat Milk: Creamy and naturally sweet, it's made from oats Coconut Milk: Rich and indulgent, with a distinct coconut flavour Rice Milk: Made from brown rice, it has a mild taste Plantbased Egg Substitutes Flaxseed or Chia Seed Eggs: mix one tablespoon of ground flaxseeds or chia seeds with three tablespoons of water to create a thick, egg-like consistency Applesauce: acts as a binder in recipes, providing moisture Banana: mashed ripe banana works well in sweet baked goods as substitute butter or eggs Silken Tofu: blended silken tofu creates a creamy texture, suitable for many recipes Egg Replacers: store-bought egg replacers work well in most recipes Experimenting with plantbased substitutes can help you discover which ones suit your taste preferences and the specific needs of your recipes. Keep in mind that different substitutes may work better in different types of dishes, so it's often about finding the right match for the culinary task at hand. Plantbased Healthy Whole-Grains Whole grains are an essential staple in a well-balanced plantbased diet, providing dietary fibre, core nutrients, and a satisfying base for various dishes. Here's a list of plantbased whole grains to experiment with for your meals. If you are gluten-free, look for the GF if its safe for you. Quinoa (GF): a complete protein, rich in fibre and versatile for various dishes Brown Rice (GF): staple that works well as a side or base for bowls and stir-fries Oats: great for breakfast as oatmeal or incorporated into baking Barley: chewy grain that adds texture to soups and salads Buckwheat (GF): despite its name, it's gluten-free; use for pancakes, noodles, or side dish Farro: nutty and chewy grain often used in salads and stews Millet (GF): small grains with a mild flavour, suitable for porridge or as a side dish Bulgur : precooked and quick to prepare, ideal for salads and pilaffs Freekeh: roasted green wheat, offering a smoky flavour for various dishes Wild Rice (GF): nutty and aromatic, perfect in pilaffs or mixed with other grains What Shop For: most whole grains are found in the cereal aisle or bakery/bread aisle. You may find a few options in the snack aisle and freezer section, or the health food sections of the grocery store. Many lifestyle and health food shops stock a wide variety or grains you can also browse. Nuts & Seeds Nuts and seeds are nutrient-dense additions to a plant-based diet, providing essential fats, protein, dietary fibre, vitamins, and minerals. Here's a list of commonly consumed nuts and seeds: Nuts Almonds: a rich in vitamin E, magnesium, and healthy fats, excellent as a snack Walnuts: high in omega-3 fatty acids and antioxidants, great for topping desserts Cashews: deliciously creamy nuts that add a buttery texture to dishes Pecans: sweet and crunchy, good fibre source and great in salads and desserts Brazil Nuts: a great source of selenium, an essential mineral; eat in moderation Hazelnuts: nutty and versatile, often used in desserts and spreads Pistachios: lower in calories and high in protein, add to salads, oatmeal and desserts Macadamia Nuts: butter-like nuts with a smooth texture, eat in moderation Seeds: Chia Seeds: packed with omega-3 fatty acids, fibre, and protein (see recipes) Flaxseeds: high in fibre and omega-3s, often ground for better absorption Sunflower Seeds: nutrient-rich seeds with a mild flavour Pumpkin Seeds (Pepitas): a good source of iron, magnesium, and zinc. Sesame Seeds: tiny seeds rich in calcium and healthy fats Hemp Seeds: excellent source of plantbased protein and omega-3s Poppy Seeds: tiny seeds used in baking and cooking Sesame Seeds: small seeds with a rich, nutty flavour Adding a variety of nuts and seeds into your plant-based meals adds texture, flavour, and a nutritional boost to salads, snacks, smoothies, and many main meals. What To Shop For: When buying whole nuts, choose raw with the skin on or roasted. Avoid those that have been processed in any way to remove the skin, salted or enhanced with flavourings. When choosing a nut butter, be sure to look for simple ingredients —just the nut or seed and salt (optional). Avoid any and all nut or seed butters that contain added sugar, thickeners or palm oil. Frequently Asked Questions Starting A Plant-Based Lifestyle What are easy plant-based meals I can start with? Love this question, let me count the ways! Start with quick, balanced meals like quinoa or brown rice bowls with roasted veggies, chickpeas, and tahini dressing; overnight oats with chia and almond milk; or lentil soups and stir-fries. Focus on whole foods that are easy to prep and packed with fibre, protein, and micronutrients. Get familiar with a few recipes you love, then start mixing and matching the recipes with new flavours, swapping ingredients and experimenting with other plant proteins. It honestly won't take you long to have build up an array of healthy, plant-based meals to dine from. How do you stock your kitchen with vegan staples? I teach this in my nutrition clinic, and it is much easier that you might think. An easy way to get started it to keep your pantry filled with plant-based staples like whole grains (quinoa, oats, rice), legumes (lentils, chickpeas, beans), nuts, seeds, and plant milks. Add flavour with herbs, spices, tahini, and nutritional yeast. Stocking these staples makes plant-based cooking fast and affordable. If you'd like a food list, feel welcome to message me. How do you get started on a plant-based diet? As a recipe creator and Nutritionist who is mostly plant-based herself, I have found the best way to begin by swapping one meal a day for a plant-based option. For example, try a green vegan smoothie, a dairy-free chia pudding for breakfast, or a veggie-packed grain bowl for lunch with heaps of plant proteins. Gradual swaps build eating habits that last, rather than feeling restrictive from day one. Keep building up a menu of vegan meals you truly enjoy. How do you build balanced plant-based meals? Use my famous “Glow Bowls” method the clients of my nutrition clinic absolutely love: combine a plant protein (like tofu, lentils, or beans), complex, high-fibre carbs (quinoa, brown rice, or sweet potato), healthy fats (avocado, nuts, or seeds), and plenty of colourful veggies. This ensures steady energy, balanced hormones, and appetite control. Add a few of these to your menu for the week. Best way for beginners to start a plant-based diet? I recommend that if you are a beginner or new to plant-based, that you start first by planning a week of simple recipes you already enjoy. Focus on variety to meet your nutrient needs which means including a variety of plant protein sources, calcium-rich greens, and B12 or iron supplementation (only if needed) and under a GP's guidance. Track how you feel and adjust your meals as your body adapts. Keep building up your menu of mostly plant-based recipes until you have successfully weeded out meat and dairy. More You Might Like 10 Delicious Vegan Salad Bowls To Try For Meatless Mondays » Easy Meat-Free Monday Recipe Challenge (By A Nutritionist) » How To Make Healthy, Plantbased Smoothie Recipes » I'd love to know if how you go with food list and what new recipes 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!

During menopause, your daily habits can have a huge impact on the severity of your peri-menopause or menopausal symptoms and experience. As a 50+ yr old mum of five who is personally in the thick of it, I can confidently say, taking care of yourself is a must in menopause. That's why I've written this menopause-friendly diet series so that you can try wholefood-based recipes and adopt new habits that can quite literally change your life! Ready? Grab yourself a green tea and let's do this together. 🏠︎ BACK TO RECIPES » JUMP TO LIST ↓ MENOPAUSE DIET » HORMONE SUPPORT » MENOPAUSE DIET: 7 Healthy Things I Eat For Menopause (as a Nutritionist) by Eat Nourish Glow I'm not going to lie, menopause really changes everything, from how you your metabolism work, energy levels, and emotional tolerance to your your sleep, skin, and of course, your waistline. As a Nutritionist (and a 50+ woman going through this journey myself), I know firsthand how food can either make your symptoms worse or become your daily medicine. That’s why I created this food list of 7 hormone-balancing foods I eat every week. They’re not fancy, restrictive, or expensive, but they are deeply nourishing, simple, and help me feel like myself again. And they'll help you too! Why You’ll Love This List Inside this post, you’ll find: simple, everyday foods you can grab at any supermarket nutrient-dense choices that soothe symptoms and help balance hormones backed by research and nutritionist-approved that you can trust easy swaps and meal ideas you’ll actually enjoy eating By the end, you’ll know exactly which foods to keep in your kitchen to support your hormones, ease common menopause symptoms, and help you feel like yourself again. Why Food Matters During Menopause Menopause is a natural life stage that usually occurs between the ages of 45 and 55, marking the end of your menstrual cycle. While it’s a normal transition for women, the hormonal shifts can bring on challenging symptoms. Think hot flashes, night sweats, stubborn weight gain and crazy cravings. It doesn't just end there though, sleep is often adversely affected with night-time anxiety and overthinking, chronic low energy, mood swings, brain fog, not to mention to that the added risk of bone and heart health issues. It's a damn lot! The good news? While nutrition won’t “cure” your menopause, the right foods can and do make a big difference. A balanced, menopause friendly diet helps to regulate hormones, ease the discomfort of symptoms, and improve your day-to-day wellbeing so you can move through this season of life with more energy, confidence, and calm. RELATED: 📖 Want to take the guesswork out of balancing your hormones? I’ve built a done-for-you 7-day Must-Have Menopause Meals menu where you’ll get more juicy menopause secrets, recipes and a shopping list delivered straight to your inbox for just $7. As a bonus, when you grab yours, you'll also get a 15% exclusive discount to grab my full The Midlife Glow Guide so you’ll never run out of menopause-friendly meals to eat. Want it? Sign up for the 7-day Must-Have Menopause Meals here. You Also Might Like 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet » The PCOS Plate: Food For Hormone Balance & Managing Symptoms » Browse More Helpful Posts On The Menopause Diet » 7 Healthy Things I Eat For Menopause Foods To Support Hormone Balance I am not going to delve into what menopause is, because let's be honest, if you're reading this, you already know and are here. Instead, I want provide you with some of the best all natural remedies for menopause from a Nutritionist's perspective, and also from a busy mum of five who is also going through "the change" herself. So, whether you choose to manage menopause with or without HRT and medication, the following menopause friendly foods could make your experience a lot more manageable. The Menopause Friendly Diet Foods That Nourish & Balance Hormones As I mentioned, certain foods can help steady your hormones, ease uncomfortable symptoms like hot flashes and fatigue, and support long-term health for your bones, heart, and metabolism. The best part? These foods aren’t exotic superfoods, you’ll find them in any grocery shop or the markets. Grab your notepad and let me share the seven nutrient-rich, menopause-friendly foods that I personally rely on (and recommend as a Nutritionist). Adaptogen Herbs & Spices WHAT I EAT: First up, and my favourite menopause-must haves. Herbs and many spices are an absolute secret weapon in supporting the body during menopause. Adaptogen herbs contain many plant-based compounds used in traditional medicine, and are believed to heal the body when under chronic stress. Using these herbs can help ease or minimise menopausal symptoms, and they also work well for anxiety, depression, ADHD and supporting your body's stress response systems. Adaptogen herbs and spices that are helpful include: ✔ ashwagandha lower in lactose ✔ goji berries improve focus and stave off mental fatigue ✔ liquorice root balance cortisol levels and support adrenal function during stress. HOW I EAT IT: For instance, I use 1 tsp of ground, organic maca root in my morning coffee for menopause support and libido. I also, often sprinkle cinnamon over my meals for the metabolic boost and to support my blood sugar levels (as I'm diabetic). You can help curb your appetite with a little ginger and cayenne pepper being consumed prior to eating, and use other herbs like chamomile and lavender to calm the nervous system by enjoying them in lattes, tonics or teas before bed or in stressful moments. Berries (All Types) WHAT I EAT: Berries are low calorie, and are always on my daily menu. They come jam-packed with dietary fibre and antioxidants that can help reduce inflammation, and can ease the intensity of night sweats in some people. Adaptogen herbs and spices that are helpful include: ✔ acai berries rich in antioxidants, anti-inflammatory properties and anti-ageing ✔ blackberries and blueberries rich in vitamins, antioxidants, and dietary fibre ✔ raspberries and strawberries low calorie, high-fibre and antioxidants HOW IT EAT: Enjoy these for adding vibrant colour and flavour to smoothies, homemade ice cream, summer-fresh salads and buddha bowls, or enjoy them individually on their own with a few nuts. Cruciferous Vegetables WHAT I EAT: I am mostly plant-based, so I eat plenty of fresh, raw and stir fried veggies, and prioritise cruciferous types. Think broccoli cauliflower rice, steamed Brussels sprouts, and raw cabbage salads and in wraps, these are all brimming with plant compounds that support healthy estrogen metabolism, and can protect against hormone-related cancers. Cruciferous veggies are also full of essential dietary fibre, which keeps your digestion running smoothly, reduces bloating (hello, flatter looking tummy) and contributes to better weight balance. Adaptogen herbs and spices that are helpful include: ✔ broccoli is rich in sulforaphane to support estrogen balance and hormone detox ✔ cauliflower rice is low-carb, high-fibre base that aids digestion and weight control ✔ brussels sprouts are packed with antioxidants that protect against hormone-related cancers ✔ raw cabbage supports gut health and reduces bloating for a flatter tummy HOW IT EAT: I love enjoying cruciferous veggies raw or steamed with a drizzle of garlic or chili olive oil. Adding shredded cabbage raw into salad bowls is another favourite of mine for a simple, nourishing feed. A splash of a balsamic vinaigrette makes an easy dressing. Avocado, Healthy Fats WHAT I EAT: Where's all my avo lovers? Avocados are bursting with healthy monounsaturated fats, essential dietary fibre, potassium, and B vitamins, making them a powerhouse for menopause support. Avocado will help balance your blood sugar level when used on gourmet toasties, in smoothies, sandwiches, salad bowls and low carb wraps. Healthy fats keep you feeling full, but also support skin elasticity and in my opinion, are considered a beauty food. All little wins for your energy, hormones, and maintaining that inner glow in your forties and fifties. ✔ monounsaturated fats for steady blood sugar and hormone balance. ✔ high in fibre, potassium, and B vitamins to fuel energy and support menopause health ✔ healthy fats keep you full, boosts skin elasticity, and promote that inner glow ✔ versatile “beauty food” enjoy on toasties, in smoothies, salads, or low-carb wraps HOW I EAT: honestly, I eat avocado on it's own with cracked pepper, rock salt and pinch of garlic, but it is equally as nice smashed on Gourmet Toasties, chopped up in Buddha Bowls, I'll add it to my chocolate flavoured smoothies for extra creaminess, or make an Avocado Pudding from it that is my guiltless pleasure. Chia Seeds & Psyllium Plant-fibre WHAT I EAT: tiny but mighty, chia seeds and ground psyllium husk are two of my all-time favourite staples for keeping my digestion smooth, blood sugar and hormones well-balanced and my energy steady. I love how quickly chia seeds soak up liquid and expand, making them perfect for creating filling meals and drinks that keep my cravings at bay. Both are chia and psyllium are rich in soluble fibre, helping regulate blood sugar, reduce bloating, and support a healthy gut microbiome. All big wins for us gals in our 40s and 50s who may be battling insulin resistance with PCOS and menopause. ✔ chia pudding is a creamy, fibre-rich snack or breakfast that keeps you full for hours ✔ psyllium husk in smoothies or baking for a boosts fibre, blood sugar balance and appetite ✔ chia fresca (water with chia) is a refreshing daily drink that hydrates and adds fibre HOW I EAT: Chia seeds and psyllium husk are two wholefoods I consume and use in my meals every single day to support digestion, hormones, and glowing skin. I often make Chia Pudding, add the seeds to smoothies, or make a Chia Seed Jam that is sugar-free and safe for diabetics like myself. Psyllium is so easy to use for added fibre in all your baking, smoothies, pies and sauces. Protein In The Morning, Always WHAT I EAT: Protein is one of the major building blocks for muscle repair and strength, and during peri-menopause and menopause it becomes even more essential for supporting metabolism, energy, and body composition. I aim for at least 100–150g of protein per day, and it’s much easier to hit than most women think to add to your meals. ✔ protein smoothies are so easy to make, just add a 30-60g serving to your smoothie recipes ✔ 'nourish-me' bowls made with high-fibre veggies and topped with salmon, tofu or chicken ✔ chia seed pudding or oats with protein powder such a simple way to sneak in extra protein HOW I EAT: I always start my day with a high protein-based breakfast to manage my blood sugar levels, stabilise my appetite and and will add 60g scoop of protein powder to my smoothies or stir into Greek yoghurt in the mornings. Then I make sure every other of my meals has a clean, lean serving of protein paired with high-fibre veggies. This is such a simple way to meet your macros and make meal planning stress free. High-fibre, Whole Grains Whole grains are a menopause must-have because they help keep blood sugar steady and prevent the energy crashes that come with processed breads and pastas. Personally, I eat mostly low-carb and gluten-free, but I’ll still enjoy a high-fibre GF wrap now and then. Using a fibre-rich base for sandwiches, wraps, or bowls is a sneaky way to feel fuller, faster and on less food. If you can’t part with bread or toasties, choose artisan or sprouted grain loaves, as they retain more fibre and nutrients than conventional white bread. ✔ gluten-free or high-fibre wraps for making stuffed with salad ingredients and protein ✔ sprouted grain toast for extra nutrients topped with avocado, eggs, salmon or tuna ✔ quinoa or brown rice as a base for Buddha Bowls, casseroles or salad jars ✔ buckwheat or oat-based crackers for snacking with hummus, cheese or healthy dip HOW I EAT: I love rolled oats for my famous Cacao-Spiced Porridge in the mornings, or I might enjoy Overnight Protein Oats for lunches or half the serving as a dessert. with my raw sugar-free Chocolate Sauce on top. Another way I often enjoy the health benefits of whole grains and fibre, is using quinoa in my Salad Bowls or Buddha Bowls, sparingly in summer, and more plentiful during winter where I make warm salads so I can enjoy the goodness year-round. The Takeaway There is literally so much you can do with healthy, clean eating nutrition to help support your body during peri-menopause and menopause. Start including some of the above foods in your weekly menu and meal planning and see how fast you begin to feel more balanced, energised, and more like yourself again. Including these nourishing foods as a regular part of your meal planning can help you feel more vibrant, in control, and confident as your body goes through this transition. MY FAVOURITE KITCHEN ESSENTIALS Advertisement | Kitchen Warehouse You Also Might Like 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet » The PCOS Plate: Food For Hormone Balance & Managing Symptoms » Browse More Helpful Posts On The Menopause Diet » Menopause-Friendly Protocols Keeping The Glow In Your 40s & 50s During both peri-menopause and menopause, nutrition isn’t just about symptom relief, it’s also about long-term prevention and protection. The following are the essential nutrients and protocols that I personally focus on, and often recommend to my clients who are also navigating this transition. But please, before you add anything new to your diet or begin supplements, always best to check with your GP or treating practitioner for what will work best for your body specifically and for the health conditions you might be dealing with currently. Collagen: Skin, Joints & Bones WHAT I USE: This one is very popular these days, and works not just on your skin, hair and nails. Collagen is a key structural protein in your body that naturally declines with age. It strengthens and maintains your gut lining and is a vital building block for your digestive tract's mucosal barrier. Supplementing with collagen supports your skin elasticity, helps to maintain strong tendons, joints, and healthy bones. It is an especially helpful protein to boost during menopause when your own stores decline due to estrogen levels dropping. Here's some easy, all natural sources: ✔ bone broth found in homemade, slow-simmered chicken, beef, or fish bones ✔ chicken skin + gelatin-rich cuts of poultry, so if you are not watching fat intake, try these ✔ fish with the skin on think salmon, mackerel, and sardines from fresh sources ✔ beef shank, oxtail, or other connective-tissue cuts are good sources of collagen for meat-eaters ✔ farm-fresh, organic eggs are an easy source, especially the whites, and are also rich in proline HOW I TAKE IT: I am mostly plant-based, so for me, salmon is my go-to source for collagen. I also supplement with a scoop of REPAIR collagen powder adding it to my smoothies or no-cook baking. If you choose to supplement too, look for hydrolysed collagen peptides from grass-fed or pasture-raised sources for best absorption. Inositol: Hormone Balance & Blood Sugar Support WHAT I USE: Inositol is a vitamin-like compound that can help balance blood sugar, support your mood, and improve hormone health during menopause. It helps your body take up insulin more effectively, which can reduce stubborn belly weight, sugar cravings, and energy crashes. Inositol also supports ovarian function, eases symptoms of PCOS, and can calm anxiety and improve sleep quality, all issues that often flare up when estrogen and progesterone decline. Think of it as a gentle “reset button” for your cells and hormones. HOW I TAKE IT: I use myo-inositol powder, often paired with D-chiro-inositol in a 40:1 ratio for best results. I mix a scoop into water, a herbal tea, or my mid-morning coffee. It has a mildly sweet taste and dissolves very easily. Food sources of inositol include citrus fruits, cantaloupe, beans, brown rice, nuts, and seed, however, therapeutic benefits usually require a concentrated supplement. Magnesium: Mental Calm, Restless Leg & Sleep WHAT I USE: While its always best to get magnesium from wholefoods sources, supplementation can be beneficial during menopause. It can be used to regulate stress hormones and the production of calming neurotransmitters like GABA which can help ease the symptoms of menopause. You can take magnesium glycinate for relaxation, sleep, and calming the mind at night-time. Magnesium citrate can be used to support better digestion and constipation, while taking magnesium malate reduces muscle aches. HOW I TAKE IT: I prefer wholefood sources for magnesium like raw almonds with the skin on, dark leafy greens, and lentils, but one of my favourite ways to consume magnesium is raw cacao powder or the nibs. I use 2 teaspoons of the organic powder in my coffee to froth a homemade mocha. I also include it in my famous chocolate bark which I enjoy every week for healthy, sugar-free snacking. If you'd rather the ease of a supplement, consider a high-quality magnesium for your specific symptoms after consulting a health practitioners for advice. Creatine: Brain Function, Muscle Strength & Energy WHAT I USE: As you age and adventure through menopause, your muscle mass naturally begins to decline, which can affect your strength, energy, and metabolism. Including creatine in your vitamin stack can help support muscle repair, maintain your strength, and improve your workout performance. It’s not just for athletes, creatine has been proven to help women over 40 preserve lean muscle, boost energy, and support brain health and cognitive function. HOW I TAKE IT: I use a high-quality creatine monohydrate powder, adding a scoop to my morning smoothie or mid-morning coffee. You can also find plant-based sources of creatine such as in chickpeas, lentils, quinoa, and other legumes, though supplements are usually needed for therapeutic effects. Regular creatine intake can help maintain muscle mass, enhance strength, and keep energy levels stable throughout the day. Vitamin-B Complex, All-Day Energy & Vitality WHAT I USE: B vitamins are real multitaskers for your body. They support energy production, build a healthy nervous system, and help stimulate the creation and activation of estrogen. During menopause, when hormone shifts can leave you feeling physically drained, irritated and cranky, or generally feeling “off,” B vitamins can make a noticeable difference. HOW I TAKE IT: Being mostly plant-based, I usually supplement with a high-quality liposomal B-complex, which is absorbed more efficiently under the tongue. Plant-based food sources include nutritional yeast, leafy greens, legumes, seeds, and whole grains. The choice to also supplement, is and individual that should be based on your general health and dietary needs. I encourage you to discuss this with your GP or health practitioner to find what's right for you. MY FAVOURITE MENOPAUSE ESSENTIALS Advertisement | Organic On A Budget Nutritionist's Note Quick note before we wrap up... every woman's body is beautifully unique. What works wonders for one may not necessarily be the right fit for another, especially during menopause. So, if you’re considering making changes to your diet or adding in supplements, always book a consultation with your GP or trusted health professional first. This way, you'll know your choices are safe, supportive, and perfectly tailored just for your body. More Healthy Hormone Support If you loved this 'what I eat list' for menopause, you’ll want to check out all my other posts and also those reclaiming hormone balance. Here are a few favourites you might like to try this week with simple, nourishing ideas to keep your hormones happy and your meals delicious. 7 Day Smoothie Challenge For Weight Loss (Summer Slim Down) » The PCOS Plate: Food For Hormone Balance & Managing Symptoms » 5 Fat-Burning Smoothies Recipes Using Ingredients Nutritionists Swear By For Weight Loss » 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet » With the right diet and nutrition, you can feel confident and optimistic about managing the hormonal and bodily changes during menopause. Knowing which foods to eat is powerful, especially when you include them in the meals you love. That’s why I’ve created a 7-Day Menopause-Friendly Menu Plan complete with tasty recipes, shopping list, and daily tips to help you balance hormones, reduce symptoms, and feel energised in just one week. Get the plan now for only $7 and start feeling more balanced and in control. 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! Important Note: The information share herein isn't intended to replace professional medical advice. Hormone issues affect every woman differently, and what works for one person may not work for another. Always consult with your healthcare provider, registered dietitian, or qualified nutritionist before making significant changes to your diet, especially if you're taking medication or have other health conditions. Your medical team knows your individual situation best and can help you create a plan that's right for your unique needs.

Ditch the store-bought treats and whip up this incredibly easy and delicious sugar-free chocolate recipe using raw cacao and coconut oil. Not only is it quick and simple to make, but it's packed with health benefits that will make you feel good about indulging. So, come on, grab some kale and let's get cooking! JUMP TO MEAL PLAN ↓ ALL RECIPES » CHOCOLATE RECIPES » SUGAR-FREE RECIPES » Healthy, Sugar-free Chocolate Dipping Sauce Recipe | Eat Nourish Glow We've all faced the challenge, sugar cravings can be persistent and difficult to overcome. It feels like sugar is in just about everything we eat these days, and to a large degree, it is! However, there are many ways to start reducing the amount you consume each day and work towards eliminating it from your diet. Refined sugar really has no place in a healthy diet, and can lead to unpleasant health problems if consume in too large amounts, such as weight gain, insulin resistance and blood sugar spikes, and heightened inflammation. Therefore, choosing sugar-free alternatives can still allow you to indulge your sweet tooth but without the negative consequences. How To Make Sugar-free Chocolate So, if you are looking to eat more sugar-free, then this homemade chocolate dipping sauce recipe is going to delight you. It's made with wholefood ingredients that are nutritious and delicious when combined together. In fact, this Nutritionist-approved recipe has many health benefits while allowing your to indulge in a divinely chocolate treat! Sweetness Without The Crash My sugar-free chocolate dipping sauce recipe uses natural sweeteners like stevia or monk fruit, to provide a nutritious sweetness without raising blood sugar levels or causing the energy crashes associated with refined sugar. It's the perfect sugar-free dipping sauce option for diabetic like myself, those with insulin resistance or watching their weight. Superfood Raw Cacao Raw cacao isn't just delicious, it's a nutritional powerhouse! It's made from the cocoa bean, and harvests the healthiest part of the bean. Raw cacao is loaded with antioxidants, magnesium, and mood-boosting compounds, making it a beneficial ingredient in baking, smoothies, or chia puddings. The Benefits For Women Raw cacao is a rich source of iron, which can be especially beneficial for women during menstruation, perimenopause, and menopause. The natural magnesium in cacao can help reduce mood swings and PMS symptoms, relax your nervous system and has a subtle, calming effect. Easy & Versatile The beauty of this sugar-free dipping sauce recipe is its simplicity. With just a few wholesome ingredients and minimal prep time, you can have delicious, healthy chocolate ready in no time. Plus, making it at home allows you to control the ingredients, ensuring you're getting the most nutrition per serving with less sugar. Dairy-free & Plantbased This chocolate sauce recipe is not only sugar-free, but it is also suitable for those with food allergies who are on a diary-free diet, and for those who prefer to eat plantbased. Made with non-dairy ingredients, you won't believe how delicious this dairy-free recipe truly is until you try it. Now that you can see why I love making this recipe and using raw cacao with all its health benefits, scroll on down for my easy-to-follow sugar-free recipe. I promise you , you're going to love this guilt-free chocolate and all the tasty ways you can use in your desserts and baking! RELATED: You Might Like: The Best Healthy Homemade Chocolate Biscuits » Sugar-free Chocolate Covered Christmas Bliss Balls Recipe » Healthy, Raw Chocolate Chia Pudding (Sugar-free) » Sugar-free Chocolate Sauce Recipe Quick & Easy To Make CHOCOLATE RECIPE: Sugar-free Healthy Chocolate Sauce Recipe by Eat Nourish Glow Indulge guilt-free with my healthy chocolate dipping sauce! Packed with superfood ingredients and naturally sweetened, all you need are a few simple staples to whip up this nutritious and delicious treat. This sugar-free dipping sauce recipe is so versatile you can use it as a drizzle sauce, hard top coating on ice cream hard or chia pots, a chocolate base for covered berries and nuts, and just about anywhere recipes call for a delicious chocolate sauce. Chocolate Dipping Sauce Recipe Ingredients 1 cup coconut oil, organic 3 tbsp raw cacao powder 1 tsp vanilla extract 1 tsp cinnamon, ground 4-6 drop stevia liquid (adjust to taste) 1 pinch of rock salt Cooking Instructions To make, first add the oil to a bowl and melt the coconut oil in the microwave. Once melted, add the remaining ingredients and stir well to combine. As long as the sauce mixture is warm, the coconut oil will remain runny. Taste test and adjust the sweetness to your preferences using stevia. To use the sauce, simply reheat and pour over your favourite dessert recipes. Batch Cook & Meal Prep If you double or triple the recipe, it can easily be batch cooked and prepared to always have a delicious choc sauce on hand. Be sure to store unused sauce in a tightly, sealed plastic tub, and keep in the fridge or freezer. To thaw from the freezer, leave in the fridge overnight, and then portion what you need to a microwave-safe dish. Melt for 30 seconds to liquify for a chocolatey drizzle, or hot choc sauce on ice cream and desserts. Use as a chocolate coating for other desserts such as covering bliss balls, or homemade protein chocolate bars. Just remember, at room temperature, the coconut oil will start to soften and may melt. For this reason, the sauce is best stored in the fridge or freezer until you need it. Nutritionist Note Creating healthy chocolate at home lets you choose clean, healthy ingredients and steer clear of unnecessary additives or the hidden sugars commonly present in store-bought chocolate. Even though this sugar-free dipping sauce recipe is way healthier than commercial chocolate, I still caution you to remain mindful of how much you eat and watch your portion. It is still very easy to overdo it on the good stuff! 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!

Celebrate the silly season with a guilt-free treat — my Sugar-free Chocolate Covered Christmas Bliss Balls. Each bite-sized ball is the perfect blend of sweet and satisfying that comes from all vegan ingredients. If you're looking for a dairy-free and sugar-free chocolate option that captures the spirit of the holidays, this is it. Ready? Let's cook it together! JUMP TO RECIPE ↓ HOME » HOLIDAY RECIPES » SUGAR-FREE RECIPES » HOLIDAY RECIPES | Sugar-free Chocolate Covered Christmas Bliss Balls Recipe (Vegan) | Eat Nourish Glow Sugar-free Chocolate Bliss Balls All this week, I have been playing in the test kitchen perfecting my series of healthy, sugar-free alternatives for Christmastime favourites. One of my passions is making not-so-healthy recipes with wholefood ingredients to see if I can come up with a healthier version, and these Sugar-free Christmas Chocolate Covered Bliss Balls are one such recipe. Unlike store-bought chocolate and bliss balls, this homemade recipe contains heaps less sugar, no fillers, additives or flavour enhancers. It focuses only on superfood ingredients such as nutrient-rich coconut oil and raw cacao, an excellent source of magnesium. Here's why its healthier to make these at home: High in Protein: using almond flour and protein powder boosts the protein content of these bliss balls and other recipes. Protein is essential for muscle repair, growth, and overall body function; you need at least 50-70g of protein per day. Good Fats: almond flour and nut butters provide healthy fats, including monounsaturated fats, which are heart-healthy and can help keep you feeling satisfied. Nutrient-Dense: almond flour is also rich in nutrients, including vitamin E, magnesium, and fiber. These nutrients contribute to overall your health and well-being. Natural Sweeteners: this recipe uses natural sweeteners like stevia, which provides a delightful sweetness along with essential nutrients (compared to refined sugars). No Refined Flour or Sugar: almond flour is a gluten-free alternative to traditional flours, and the recipe avoids refined sugars, making it suitable for those with gluten sensitivity or those looking to reduce their intake of refined carbohydrates. Make It Your Own: customise this recipe easily by adding chia seeds or flaxseeds for additional fibre and omega-3 fatty acids, by mixing up the nut butter used or by adding other superfood powders such as acai, maca root, spirulina etc. Swap out the protein powder to one that aligns with your dietary preferences and needs (whey, casein, plantbased etc). Portion Control: this recipe yields bite-sized bliss balls, making it easier to practice portion control. They can be a convenient snack option without the risk of overeating; great when you're flat-out from Christmas shopping and need an energy boost. It's important to note that while this wholefood recipe has several health benefits, moderation is still important--you can overdo it on the healthy stuff too! Christmas On A Budget Easy, Affordable Holiday Treats Making homemade treats and desserts is a great way to save money. Most of the ingredients are fairly inexpensive and can be used for many recipes and home baking. When you compare the cost of store-bought bliss balls filled with excess sugar and fillers, the cost of making your own with wholefood, sugar-free ingredients can't be compared (in my opinion). Food Allergies Since you are making these bliss balls from scratch, you are in full control over the ingredients. This means you can omit and swap out any ingredient as needed to suit food sensitivities, allergies and dietary requirements. For example, almond flour is a great gluten-free option and is packed with healthy fats, protein, and essential nutrients that doesn't compromise on taste. Switch whey-based protein powder with a brown rice/pea version for plantbased or vegan diets. Use stevia instead of honey or maple syrup to make a sugar-free diabetic-friendly version of this recipe. Once you realise the potential of home cooking for your unique dietary needs, I bet you'll be hooked! Sugar-free Chocolate Sauce Ingredients First, you need to make the sugar-free chocolate sauce, and I promise you, its super easy. It's made with superfoods and other wholefood ingredients to create a guilt-free chocolate treat, the perfect swap for Christmas chocolates, or any time! coconut oil: is predominantly composed of saturated fats, but it contains a unique type of saturated fat called medium-chain triglycerides (MCTs). The MCTs in coconut oil help increase feelings of fullness and can boost your metabolism promoting fat burning. protein powder: provides a satiating feed and helps to balance blood sugar levels. It can be added to smoothies, oatmeal, yoghurt, or even baked goods, for an extra boost. raw cacao: is a potent source of antioxidants, and undergoes minimal processing, preserving more of its natural nutrients compared to conventional cocoa powder or chocolate. Raw cacao is also a good source of essential minerals such as magnesium, iron, zinc, copper, and manganese. These key ingredients provide a nutritious base for a healthy, sugar-free homemade chocolate sauce that is vegan, rich in nutrients and low in sugar. You control the ingredients, so by choosing wholefood options, can enjoy a very healthy alternative to store-bought chocolate. RELATED: You Might Like: Guiltless Sugar-free Chocolate Dipping Sauce Recipe (Dairy-free) » Healthy, Raw Chocolate Chia Pudding (Sugar-free) » Easy Sugar-free Yoghurt Bark Recipe » View All Holiday Recipes » Chocolate Covered Christmas Bliss Balls Quick & Easy Dairy-free Recipe HOLIDAY RECIPE | Chocolate Covered Christmas Bliss Balls (Vegan) | Recipe by Eat Nourish Glow These sugar-free protein bliss balls are a deliciously healthy swap for sugary Christmas chocolates and bonbons. They provide all the chocolate flavour in a satisfying treat without the excess carbs or sugar. By using almond flour, they are also fully gluten-free making them a delightful surprise gift to friends and family who are coeliac or gluten sensitive. Chocolate Christmas Bliss Balls Recipe Ingredients 1 cup almond flour, unbleached 1/4 cup chocolate protein powder, vegan 1/4 cup nut butter, runny type (almond butter or peanut butter) 2 tbsp chia seeds or flaxseeds 2 tbsp honey or maple syrup (adjust to taste) 1 tbsp raw cacao powder, organic 1 tsp vanilla extract 1 pinch of rock salt Cooking Instructions In a large bowl, combine almond flour, protein powder, nut butter, honey or maple syrup, vanilla extract, and a pinch of salt. Mix the ingredients well until they form a dough-like consistency. If you're using chia seeds, flaxseeds, or chopped nuts, add them to the mixture and combine evenly. Taste the mixture and adjust sweetness if necessary by adding more honey or maple syrup. You can also use stevia instead. Then, scoop out small portions of the mixture and roll them into bite-sized balls using your hands. Place on a lined baking tray until all the dough is used up. Then, roll each ball in the Chocolate Sauce (below) to coat evenly. Place the bliss balls back on the lined tray and pop them in the fridge for at least 1 hour to firm up. Once chilled, the bliss balls are ready to eat. Store any leftovers in an airtight container in the freezer until needed to serve. They will last up to 4-6 months in the freezer and stay fresh for 1 month in the fridge. Homemade Sugar-free Chocolate Sauce The Best Homemade Chocolate Drizzle CHOCOLATE RECIPE: Melted Chocolate Made With Coconut Oil & Raw Cacao by Eat Nourish Glow For this healthy version of sugar-free chocolate sauce you only need a few basic ingredients. It is very easy to make, and is made highly nutritious by the superfood ingredients. Sugar-free Chocolate Sauce Recipe Ingredients 1 cup coconut oil, organic 3 tbsp raw cacao powder 1 tsp vanilla extract 1 tsp cinnamon, ground 2 tbsp honey or maple syrup (adjust to taste) 1 pinch of rock salt Cooking Instructions To make, first add the oil to a bowl and melt the coconut oil in the microwave. Once melted, add the remaining ingredients and stir well to combine. As long as the sauce mixture is warm, the coconut oil will remain runny. Taste test and adjust the sweetness to your preferences. To use the sauce, take one of the bliss balls and roll in the sauce mix to coat evenly. Place the chocolate covered bliss ball on a lined baking tray and repeat the process for each ball. Batch Cook & Meal Prep Yes, you can easily meal prep these bliss balls for entertaining. You'll need to double or triple the recipe depending on the number of of bliss balls you need. This recipe is quick and easy to make, and can be prepared days or even weeks before the treats are required. if you store the bliss balls in a sealed plastic tub, they will keep in the freezer for up to six months. To thaw, leave in a tub in the fridge overnight. Just remember, at room temperature, the coconut oil will start to soften and may melt. For this reason, these chocolate treats are best stored in the fridge or freezer until you need to serve them. Nutritionist Notes Creating healthy chocolate at home lets you choose clean, healthy ingredients and steer clear of unnecessary additives or the hidden sugars commonly present in store-bought chocolate. Even though this sugar-free chocolate recipe is way healthier than commercial chocolate, be mindful of how much you eat and watch your portion. It is still very easy to overdo it even on the good stuff! Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER You Might Like: Healthy Christmas Gingerbread Men Cookies (Gluten-free) » Healthy Holiday Chocolate Pudding (Paleo & Dairy-free) » How To Make Healthy Sugar-Free Chocolate & Sauce (Nutritionist Approved) » 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!

Learn how to make the perfect smoothie or smoothie bowl from a wholefood Nutritionist who's also well-known for her densely nutritious, superfood-packed smoothie recipes. I'll show what ingredients pair best, how to blend for a deliciously creamy texture, and the quick, easy meal prep hacks that will make breakfast or lunch a two minute job! Ready to make it? Let's start cooking... JUMP TO RECIPE ↓ HOME » ALL RECIPES » PLANTBASED » SMOOTHIE RECIPES » How To The Perfect Smoothie Every Time By A Nutritionist | Eat Nourish Glow Smoothies are a highly efficient way to deeply nourish your body with a serving of essential nutrients all in one meal simply by blending fruits, vegetables, ice and other ingredients into a drinkable or ice-cream like consistency. Smoothies are a delicious and convenient way to pack a heap of nutrients into your diet, whether it's for breakfast, lunch, a post-workout refuel, or a refreshing snack. How To Make The Perfect Smoothie So, what sets the perfect smoothie apart from the rest? In this blog post, we'll delve into the art of making the perfect smoothie and share expert tips to ensure your blender creations are not only delicious but also loaded with health benefits. Let's get started! Is It OK To Have A Smoothie Every Day? Firstly, lets address this question. I unpacked some of this in another post, 3 Green Smoothies That Are OK To Drink Every Day. As a Nutritionist, I recommend enjoying a smoothie 3-4 times a week, or every day but only if you you vary the ingredients each time. For instance, if you enjoy an almond milk, mango banana-based smoothie on Monday, make sure you switch it up and have a coconut water and kale-based one the next day. Yes, you can safely have a wholefood smoothie every day, but you must vary the milk, veggies and the fruits to provide your body with a broad spectrum of nutrients throughout the week. Choosing Your Smoothie Equipment Before you even start making smoothies, you'll have to get the equipment you'll use. Blenders are the most popular choice since they can handle all types of chunky, raw ingredients including hard items like frozen produce, ice and hard produce like apples or carrots. A high-powered blender is definitely your best bet to always end up with that super smooth, well-blended drinkable or soft-serve consistency. If you prefer a thinner texture, a food processor could be effective, although it may get a bit messy. For individual servings, portable blenders a super handy and can't be beat. Smoothies On A Budget I'll be honest, smoothies are the perfect way to get the most bang for your grocery buck. They are a quick and easy, nutritious meal that can easily help you use up any leftover fruit and produce before it spoils. In addition, you can make smoothies rather cheaply by buying fresh greens and other produce on when it is on sale, or from the discount section of your grocery shop. Many grocery shops nowadays have bagged fruit and veggies that may have not made the cut for display and are sold at half price. The only thing wrong with them is they are misshapen, blemished or not as "perfect" as stores like Coles and Woollies would like to provide. Coles supermarkets do a fine job of this with their "I'm Imperfect" range and Woollies with their "Odd Bunch" range. You Might Like: High Protein Vanilla Creme Smoothie Recipe → 5 Day Detox Smoothie Challenge (By A Nutritionist) → 3 Green Smoothies That Are OK To Drink Every Day → Green Goddess Super Slimmer Smoothie Recipe → Key Ingredients Used In Smoothies Quick & Easy Smoothies Key Ingredients Used In Smoothies | Eat Nourish Glow Typically, smoothies are made with a combination of fresh fruit, vegetables, and a liquid such as milk or water. The wholefood ingredients are blended together to create a drinkable or thick and creamy beverage. Smoothies can be customised to fit any dietary needs or preferences, whether you are plantbased, have food sensitivities or health conditions. With a variety of flavours and combinations to choose from, there is something for everyone to enjoy. Start With The Right Base The foundation of any great smoothie is in the base ingredients. You'll want to choose a wholefood liquid that not only adds a little creaminess, but also provides essential nutrients without too many calories. My recommendation is to avoid dairy and choose low calorie options like unsweetened almond or oat milk, thirst quenching coconut water, or creamy coconut milk, depending on your dietary preferences and nutritional needs. These choices not only enhance the flavour of smoothies, but they also contribute to the overall healthiness. For some, combining dairy-based options like Greek yoghurt or cow's milk can irritate the gut when blended with greens or fruits, especially citrus. If you really want to use dairy, try an organic. clean whey protein powder shake and add nutrients in a more easily digetsable milk. Main Smoothie Ingredients: Milk or water: the liquid you use can be simple tap water or something more nutrient-rich like coconut water, whey protein shake, or plantbased milk. Fruits and veggies: this is where smoothies get their fibre-rich nutrients from and provides you with a powerhouse of plantbased nutrition all in one tasty meal. Natural thickeners: some people add ice or frozen bananas to their smoothies to make them thicker and more like the consistency of serve ice cream. If you are diabetic, alternatives to banana include avocado, steamed cauliflower, yoghurt, and nut butters. Combining these basic ingredients makes a surprisingly delicious smoothie recipe suitable for those looking to heal and nourish the gut while rebalancing body weight. Are Smoothies Better With Milk Or Water? In smoothies, you can choose from dairy milk, plantbased alternatives like almond, oat, or soy milk, or even water to suit your dietary needs. There is some evidence to support plantbased milk over dairy, which can ferment in the stomach when combined with some foods. This is why water, or coconut water, is such a popular choice, and an excellent alternative for those with dairy sensitivity, IBS or other digestive conditions triggered by dairy products. In most cases, using milk versus plain water simply comes down your dietary needs, healthy goals and personal taste. Almond milk: rich in magnesium, a great low calorie alternative to dairy Coconut milk: another great replacement for dairy milk and easily digested, it has a lovely thick consistency and a rich, creamy texture. Coconut water: a nutrient dense water extracted from young coconuts that is very hydrating and fabulous to include after sport or the gym. Cow's milk: if you are not sensitive, this can make a wonderful creamy pudding but is higher in calories than plantbased options and can irritate the gut. Oat milk: an easy-to-digest, low-fat, low-sugar milk that also provide healthy fibre and a creamy flavour. Soy milk: higher in protein than other plantbased milks, soy is great option if you are sensitive to dairy or vegan. No matter which version of milk you choose, adding smoothies to your meal plan each week is a fabulously delicious way to get more fibre, eat a little more plantbased, and consume a well-balanced meal. The Healthiest Smoothie Ingredients Follow these tips for making smoothies that are well-balanced and super tasty. Add Leafy Greens For a high fibre, nutritional boost, consider adding a generous handful of leafy greens like spinach, shredded kale, watercress, or Swiss chard. Greens are naturally rich sources of essential vitamins, minerals, and antioxidants while also adding vibrant colour to your smoothie. Don't worry; the taste is often completely masked by all the other ingredients, so your smoothie will still taste delicious. A little helpful meal planning tip is to freeze your green first. When you freeze spinach and kale, the frozen leaves shatter like glass if you squeeze them. I often wash and toss some in a Ziplock bag and freeze. When I need it for smoothies or other baking, I just crush the bag and tip out the flakes. So easy! Load Up on Fresh, High Fibre Fruits Fresh fruits are the super stars when it comes to smoothies. They provide natural sweetness, dietary fibre, and a wide variety of vital vitamins and minerals. Berries, bananas, mangoes, and avocados are popular choices, but don't be shy to experiment with different combinations to discover your favorite flavour combinations. Explore more exotic fruits as well such a dragon fruit, passion fruits, lychees, and coconut meat. Add Protein For Blood Sugar Balance To make your smoothie more satisfying and nourishing, include a source of protein. Adding protein to your smoothie can help improve satiety, increase muscle mass and strength, and aid in weight loss. Plus, it's an easy way to get an extra boost of nutrition without having to spend time preparing meals. This is especially helpful for those on a lower carb lifestyle, have blood sugar issues, or who are diabetic. Consider adding organic non-GMO tofu, an organic protein powder (such as whey or plant-based varieties), pumpkin and chia seeds, nut butters, or even eggs to your smoothies. Boost The Nutritional Profile With Superfoods Superfoods like acai puree, bee pollen, chia seeds, chlorophyll, flaxseeds, hemp hearts, and spirulina can make your smoothie next level. These ingredients are jam-packed with essential nutrients, including omega-3 fatty acids, antioxidants, and plant-based protein. Just a tablespoon or two can make a huge difference. Watch The Sugar Intake If your smoothie needs a touch of sweetness, opt for natural sweeteners like honey, maple syrup, or dates but use them sparingly. They provide a healthier alternative to refined sugars and complement the flavours of your other ingredients. If you are diabetic, you can try natural sweeteners such as stevia that won't trigger a spike in blood sugar levels. Add In Healthy Fats Healthy fats are crucial for your overall well-being. I recommend adding in a source of healthy fat from almond butter, coconut oil, or an avocado to your smoothie. These ingredients not only enhance the texture but also provide sustained energy and support brain health. Smoothies based on high fibre and healthy fats are also excellent meal replacements to help rebalance your body weight naturally. Experiment With Herbs & Spices You might not think to flavour your smoothies with these, but herbs and spices can boost the nutritional profile of your smoothie recipes while offering additional health benefits. Try adding anise or cinnamon for a warming effect, turmeric and ginger for medicinal support, or fresh mint for a refreshing summer kick. High Protein Vanilla Creme Smoothie Recipe → 5 Day Detox Smoothie Challenge (By A Nutritionist) → 3 Green Smoothies That Are OK To Drink Every Day → Green Goddess Super Slimmer Smoothie Recipe → Batch Cook & Meal Prep I couldn't leave you without sharing just how easy smoothies are to batch cook and meal prep. Yes, you can easily meal prep smoothies by preparing all the ingredients ahead of time. Whether you use pre-chopped frozen fruit and veggies or prefer to prepare your own, you can add the produce you'll use to a container for easy blending later in the week. You can even puree some ingredients if you plan on making smoothies over the next few months. When you are ready to blend, drop all the ingredients together and blend. Its so easy! Make Smoothie "Blender Drops" If haven't heard of this, you are seriously missing out. As I suggested above, you can prep and puree certain smoothie ingredients for quick and easy meals. Use fresh or leftover fruit, and blend either individually, or together until a smooth puree. Pour the puree mix to ice cube trays and freeze into ice cubes. You can then store them in a sealed container until you need them, or add a few to freezer bags with other smoothie ingredients to make quick and easy freezer drop bags ready to add to your blender for a quick breakfast or meal. Becoming skilled at smoothie making only requires a little prep, and a focus on wholefood nutrition. The rest is your own creativity and culinary preferences. By selecting the right ingredients and balancing the flavours you love, you'll be able to create a delicious, and nutrient-packed beverage that satisfies your taste buds and nourishes your body. Remember to experiment, have fun, and tailor your smoothies to your unique preferences and dietary needs. With these expert tips in mind, you'll be well on your way to smoothie perfection. Cheers to good health, one sip at a time! Nutritionist Note If you really enjoy healthy smoothies... stick around slurping your plantbased smoothie and browse this blog for more nutrition and healthy eating guides, or come join my free 5 Day Detox Smoothie Challenge (By A Nutritionist). You'll receive a meal plan and recipes to detox from bad eating habits with wholefood recipes and smoothies. It a gentle detox just about anyone can enjoy to reset your appetite and eat healthier. Come join us today, click here. 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 wholefood 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, in her test kitchen and sharing her creative talents as a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest

Eating healthier to help you achieve your weight loss goals, doesn't mean you'll have to be stuck in the kitchen with hours of meal prep and planning. Many people think they need to devote and entire days to meal prepping and planning on elaborate meals, but here’s the truth: you can easily do it in only a few minutes a day or week. Curious how? Today, I am sharing my game-changing "micro meal prep" method, where I teach clients the small, quick hacks you can add into your mealtime routine that will help you meal prep and plan—without the overwhelm. Ready for it? Grab a warm cuppa, notepad, and let's dive into it together! JOIN FACEBOOK COMMUNITY ↓ MEAL PLANNING » BROWSE ALL RECIPES » MEAL PLANNING: Micro Meal Prep For Weight Loss: How to Save Time & Eat Healthier | by Eat Nourish Glow Grab a warm cuppa, because I am about to spill all the tea on my secret "micro meal prep" hack and how you can use this easy meal prep method to kickstart and maintain weight loss. It really is so simple, that you may have overlooked how impactful this healthy habit truly can be for staying on track and on top of your goals. In basic terms, "micro meal prep" is about making healthy eating super easy and convenient by only using a few minutes here and there. These small efforts quickly add up, making it simple to grab nutritious food, avoid unhealthy options, and ultimately, support your weight loss journey. Let’s go over some of the practical micro meal prep ideas you can start using right now, today. What Is 'Micro Meal' Prep Exactly? Firstly, what exactly is micro meal prep and where did it come from? The short answer is—from my own kitchen. The longer answer, I dubbed "micro meal prep" as the method and technique I taught to my clinic clients to help them efficiently prepare nutritious meals with very little effort. This method is something I religiously practise myself, and in sharing it, I was so please to see it helping my clients grab brief moments during the day for meal prepping and planning, instead of dedicating long hours at once. Honestly, micro meal prep is ideal for anyone, but for especially for those individuals—like us mums with utterly hectic schedules—who want to adopt a healthier diet but lack time for conventional meal prep sessions. Essentially, it is purposely finding ways to multitask and prepare ingredients beforehand, so that cooking and eating healthier meals each week and on-the-go becomes effortless. 'Micro Meal Prep' For Weight Loss Micro meal prep helps you maintain healthier eating habits and meals by ensuring that you have nutritious and portion-controlled meals readily available. By planning and preparing your meals in advance, you are more likely to make those healthier food choices and avoid the temptation of ordering takeaway or grabbing fast food on hectic days. In addition, it can also help you save money if you buy ingredients in bulk, and avoid wasting food by utilising everything you have prepared. Practicing this, also allows you to experiment with new recipes and flavours, making your meals more fresh, exciting and enjoyable. reduce food waste by using leftover ingredients you already have on hand. make healthier choices your default by having nutritious food already ready and prepared. portion control becomes so much easier, which is crucial for weight loss. ditch those last-minute unhealthy choices by preventing you from reaching for processed or fast foods. As you can see there are many benefits to having prepped and make-ahead meals on hand through practicing a little micro meal prepping. It can also help reduce the stress and anxiety of what to eat when you a rushed or short on time with a hungry family at your heels. When practiced regularly, micro meal prep will give you more time to relax and unwind after a long day instead of stress and fuss in the kitchen. It really is such a simple yet effective way to regain control over your eating habits, promote a balanced diet, and make the most of your time in the kitchen. My Kitchen Favourites Advertisement Quick Tips For Micro Meal Prep Success This is probably the part you've been waiting for—the simple micro meal prep ideas that will help you stick to your weight loss goals (without needing to spend hours in the kitchen). Grab a notepad or screen shot these ideas to help you get started: Batch Cook Chia Pudding While Cooking Dinner One of the easiest micro meal prep recipes to make is a healthy, wholefood breakfast while you’re cooking dinner. Chia pudding is a highly, nutritious breakfast or dessert that you only need 2-3 minutes to prepare. While you’re waiting for dinner to cook, mix a few tablespoons of raw chia seeds with almond milk, a little vanilla extract, and a sweetener of your choice (as a diabetic, I use stevia). Let this mixture sit overnight in a sealed mason jar, and you’ll have a super tasty and healthy breakfast ready for the next morning. Just top with fresh berries, chopped fruit and a little nuts and seeds for a high-fibre breakfast that will power all-morning energy. Click here for my fave and recommended recipes. Cook Large Batches Of Rice, Quinoa & Grains This is non-negotiable for me—whenever cooking grains such as quinoa, brown rice, or farro, make a heap extra! Batch cooking grains and other ingredients, takes no additional time and provides the foundation for several healthy meals for the week ahead. You can store cooked grains in the fridge for easy access, and use them throughout the week in salads, grain bowls, or for quick and easy stir-fries. Quick & Easy Egg Muffins These are so easy to batch cook and provide a healthy, clean eating meal or snack for the week. You can mix and match every muffin with your family's favourite ingredients. To make, whisk 8-12 eggs with a little garlic and salt, then portion onto two muffin tins or the silicone cups. Top each muffing with a variety of toppings and bake until golden. Prep Veggies As Soon As You Get Home From Shops Another must-do on my list, is as soon as you unpack your groceries, take a few minutes to wash and chop your veggies. Prepping vegetables in advance makes it easier to toss them into salads, stir-fries, or snack on them throughout the week. This small meal planning habit will save you heaps of time later, and guarantees that you always have something healthy and grab-and-cook to eat. Meal Prep 1-3 Quick Freezer-Friendly Meals On days when you do have extra time, make a double or triple batch of a healthy, wholefood meal that freezes well, like soups, stews, or casseroles. Freeze the leftovers in one-serving, portion-sized containers. When you’re really short on time, simply reheat one of these freezer-friendly meals for a quick, healthy option. You can even meal prep all the ingredients and add them to silicone moulds like these from Kmart. When it's time to cook, just pop one out, bake or stir fry the frozen block for faster cooking. Batch Cook Meat Dishes In Bulk Whether you’re grilling chicken, air-frying tofu, or pan-searing fish, always cook extra! Having cooked animal or vegan protein in the fridge allows you to quickly make a high protein salad, wrap, or stir-fry. This is a perfect micro meal prep hack for ensuring your meals are high in protein and supportive of weight loss. Easy Hard-Boiled Egg Snack Prep It takes just a few minutes to hard-boil a batch of eggs, especially in an egg cooker, and they make an excellent protein-rich snack. Enjoy them with a little cracked pepper, chili flakes or rock salt. You can also pair them with veggie sticks or an chopped apple and a few mixed nuts for a light lunch. Making healthy, pre-portioned healthy snacks like this can help you stay on track and avoid overeating. Ready-Made Sauces and Dressings Rather than making sauces or dressings from scratch every time, plan and prep them in advance. For example, whip up a batch of tahini dressing and lemon vinaigrette on Sunday, and alternate them throughout the week to flavour your salads or bowls. Make spag bol and taco beef sauce to use over pasta, spiralised noodles, over mashed potatoes for a quick and healthy meal. Smoothie "Blender Drops" Ingredients Smoothies are a great way to get a nutrient boost, but they can feel time-consuming in the morning gathering up all the ingredients when you're rushed. Meal prepping smoothie ingredients into 'blender drops' and then adding them to pre-portioned freezer bags or containers, can solve this, and make for quick and easy meals. Use fresh or leftover fruit, and blend either individually, or together into a puree. Pour the puree mixture to ice cube trays, and freeze into ice cubes. Store them in a sealed container until you need them, or add a few of each flavour into freezer bags with other smoothie ingredients to make easy, blender drop bags. When you’re ready for a smoothie, simply dump the contents of the blender drop bag into the blender, add liquid, protein powder, and blend. Learn more on this, click here. RELATED: You Might Like: How To Make The Perfect Smoothie Every Time → Free Download - A Mini Collection of Wholefood, Sugar-free Recipes → Join The Free Nutritionist-led Membership Group For Ongoing Support → Micro Meal Planning To Stay on Track Quick & Easy Weight Loss Menu MEAL PLANNING: Micro Meal Prep For Weight Loss: How to Save Time & Eat Healthier | by Eat Nourish Glow As you can see, planning your meals can be made so much easier by taking the micro prep approach onboard and experimenting with it yourself. To give it a go, just follow these simple principles to make it a success: use a meal plan template: create a simple meal plan (grab mine inside my Facebook Community) each week to save time figuring out what to cook. You can rotate a few favourite recipes to avoid decision fatigue. shop smarter: stick to your meal plan when grocery shopping to avoid impulse buys and ensure you have everything on hand. Never shop hangry--this almost always ends in unhealthy buys and things you don't really need. plan around leftovers: cook meals that can be repurposed. For example, roast chicken one night can become chicken salad for lunch the next day; chia pudding topped with fruit and granola makes a and easy quick breakfast, but blended with raw cacao, makes a delicious and healthy dessert pudding. Micro Meal Prep = Small Efforts, Big Results With micro meal prep, you don’t need hours in the kitchen to achieve your weight loss and health goals. By making small, strategic efforts throughout the week, you can ensure healthy meals are ready to grab and go. Not only does this save you time, but it also helps you stay consistent with your eating habits, which is key to weight loss success. Ready to make meal prep easier? Start with just a few of these micro meal prep tips, and watch how they transform your eating habits! You Might Like: How To Make The Perfect Smoothie Every Time → Free Download - A Mini Collection of Wholefood Recipes → Join The Free Nutritionist-led Membership Group For Ongoing Support → Nutritionist's Note If you'd like to learn more about 'micro meal prep', come and join my free Facebook Community where I share heaps of healthy, wholefood recipes and nutritional advice every week. This topic is something I regularly teach in clinic and on Zoom workshops. See my events page for the next masterclass on this topic or drop a comment below for me to answer your personal questions. Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood 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, always in her test kitchen and garden. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you enjoyed this post, I have a favour to ask? Please take moment to write a recipe review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much!

Steadier energy, fewer cravings, a morning that actually sets you up. This happens the night before, in a jar. Topped with protein and fibre to slow digestion, settle the appetite and keep your blood sugar balanced long past breakfast. Less reaching for something sweet by mid-morning. More of that easy, unhurried energy that carries you through the day. Try ten healthy breakfast jars, no cooking. Just 5-minutes of prep the night before. This is a healthy, well-balanced breakfast for midlife done and dusted. Busy day? Skip to here... Some mornings call for softer starts. Not a plan or protocol. Just something ready and waiting that doesn't ask anything of you before you've fully arrived in the day. These healthy breakfast jar recipes started as a practical thing, something that could live in the fridge overnight and be a quick grab and dash in the mornings. But they became something else. A small act of looking after yourself the night before, so the morning version of you has one less decision to make. 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: balances hormones during menopause and reduces PMS symptoms versatile + delicious: mix and match to suit your taste and your body’s needs naturally energising: balanced macros to stabilise blood sugar, provide steady energy Why Make Healthy Breakfast Jars Hormone Harmony By The Spoonful Mornings in midlife can carry a quiet kind of heaviness. Bloating that is feeling all too familiar. Energy that hasn't quite shown up yet. A craving for something sweet before you've even thought about food. None of that is random, it's your body responding to shifting hormones, adjusting to blood sugar that's more reactive than it used to be, a nervous system that hasn't fully moved out of last night yet. That's where these healthy breakfast jars quietly soothe and provide whole food ingredients the midlife body actually craves. Chia, flax, oats, magnesium-rich nuts, a little yogurt. These are the ingredients that provide steady rather than a spike. These ten variations are all made the night before, designed to meet you exactly where you are in the morning. Whether that's deep in peri/menopause, reacting to your cycle or simply needing something that asks nothing of you before 9am. What Is A Breakfast Jar Firstly, it is a delicious, ready to go feed. Second, breakfast jars are portable, layered meals prepped in a jar the night before so you don't have think what's for breakfast. These quick and easy-to-make jars combine a creamy base like yogurt, kefir, a smoothie or soaked oats, with fibre-rich ingredients, seeds, nuts, fresh fruit and superfood boosters. A highly nutritious meal in a matter of minutes. Let this be your new morning routine where you enjoy a nutritionally balanced meal, one that supports better 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. Got 5-minutes? That's all you are going to need to whisk up the deliciousness and create a stronger, better balanced day tomorrow. RELATED: 7-Day Hormone Balance Meal Plan & Recipes Enjoy a week long meal plan with delicious, hormone-friendly meals built around whole foods. Recipes designed to steady your energy, settle your mood, and leave you feeling more in tune with your body than you did at the start of the week! You Might Also Like Beat The Bloat: Gut-Loving Strawberry Breakfast Smoothie The One Breakfast Habit That Balances Hormones & Stops Midlife Cravings Calm The Cravings: Cortisol-Lowering Breakfast Bowl Recipe Hormone-Balancing Chia Pudding with Blackberry Compote Breakfast Jars For Midlife Mornings Well-Balanced Jars In Minutes These delicious, healthy breakfast jars are intentional. They are handpicked to be the most supportive thing you can do for your hormones, your blood sugar and your morning energy. And it costs you less than 5-minutes the night before. Whisk, layer, seal, chill. Wake up to something already done. A gift from last night's you. Choose Your Base Start with something creamy, like Greek yogurt, coconut yogurt, kefir, soaked oats or a chia pudding base. Stir in a little protein powder and you've created a quiet foundation that will keep your appetite settled and energy steady all morning long. Add Fibre & Healthy Fats Chia, flax, hemp, sunflower seeds, a spoonful of any of these absorbs liquid overnight and does more work than it looks. Think of these as a soft appetite suppressant. Blood sugar less reactive, tastebuds satisfied. These little additions add fibre, richness and keep your energy from unravelling before lunch. Layer In The Fruit Fresh or frozen fruit works beautifully. Berries, mango, pear, apple or even pumpkin, fruit sweetens naturally and brings the antioxidants and vitamins your midlife body is asking for, especially during your PMS phases and peri/menopause. Boost Flavour & Nutrition A sprinkle of cinnamon for blood sugar balance. Vanilla, raw cacao, and turmeric for depth. Cacao nibs or coconut flakes for toppings and texture. And maybe a little drizzle of maple syrup if it needs it. Small additions, that provide quiet impact are the bets way to flavour and add variety to breakfast jars. Chill & Come Back To It Once your jar is beautifully layered, seal it with a tight lid and pop in the fridge overnight (or at least 2 hours) to allow the seeds or oats to soak and soften. Chilled at home, or straight into your bag. No decisions, no cooking, nothing asked of you before the day has properly begun. RELATED: Join the Eat Nourish Glow Community A little corner of the internet that gets it... A free space for women doing midlife differently. Join the conversation around hormone health, nourishing recipes and the small daily shifts that actually make a real difference you can feel. 10 Quick & Easy Breakfast Jar Recipes Protein-Rich For Hormone Balance Food chosen with intention does more than one thing at once. These jars are high in fibre and protein, built to steady blood sugar, settle hunger and support hormone balance, and all before the morning has properly begun. Simple ingredients. Serious staying power. Nothing complicated asked of you. APPETITE CONTROL & BLOOD SUGAR Strawberry Overnight Oats Creamy vanilla oats with a naturally sweet and tangy topping of fresh strawberries and crunchy pistachio nuts. Made high-protein with a hearty serve of protein powder for appetite control and better blood sugar. SERVING: 1 ⬩ PREP: 5 Mins ⬩ MAKE: 3 hrs ⬩ 314 Cal ⬩ 30g Protein ⬩ 4.5g Fibre ⬩ 10.5g Fat ⬩ 21g Net Carbs Ingredients 250ml almond milk, unsweetened 1/3 cup strawberries, fresh, organic 1/4 cup rolled oats, organic 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend 1/2 tsp Natvia Natural Sweetener (optional) 1/2 tsp cinnamon, ground Method Whisk together the protein powder, cinnamon, sweetener and milk, then stir in the oats. Continue to whisk for 1-2 minutes to help the oats soak up the milk and thicken. Pour the mixture into 1-2 small mason jars and seal with the lids. If you want to be a bit fancy, slice and press a few strawberries to the sides of the jar before filling with the oat pudding mixture. Chill in the fridge 2-3 hrs or overnight. Serve with freshly chopped berries and crushed pistachios (optional). THE QUITE SHIFT Slow, grounding and deeply nourishing. This blend supports steady blood sugar, helps settle hunger and delivers calm, all-morning energy without highs or crashes. Perfect for mornings when you want to feel held and satisfied, not rushed or reactive. Over time, this kind of nourishment supports digestive ease, and that quiet, natural glow that comes from being truly well fed. APPETITE & LESS CRAVINGS Blueberry Compote Jar A delicious vanilla-infused protein yoghurt jar made with an antioxidant-rich blueberry compote and naturally sweetened. High-fibre and the perfect jar to help prevent sugar cravings all day. SERVING: 1 ⬩ PREP: 10 Mins ⬩ MAKE: 2 hrs ⬩ 350 Cal ⬩ 38g Protein ⬩ 10g Fibre ⬩ 10g Fat ⬩ 12g Net Carbs Ingredients 1/2 cup Greek yoghurt, plain, unsweetened 1/4 cup blueberries, fresh or frozen 1/4 cup plain water 2-3 tsp Natvia Natural Sweetener or other sweetener 2 tbsp Oh So Natural Chia Seeds, organic 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend 1/2 tsp vanilla extract, pure 1/2 tsp cinnamon, ground Method Mash the blueberries with the sweetener. Add water and pour into a sauce pan and cook on medium heat. Simmer for 5-10 minutes until the berries are fragrant and begin to breakdown. Pour in the chia seeds, stir well to avoid any clumping, and set aside to cool. Whisk the yoghurt with the protein powder, vanilla and cinnamon in a small bowl until combined. Portion the yoghurt mixture into 1-2 small mason jars, then top with the blueberry chia compote. Chill in fridge for 2 hours or overnight to set into a creamy, thick pudding. Serve straight from the jar or with dollop of yoghurt, crushed nuts and a dusting of cinnamon. THE QUITE SHIFT Soft, comforting and gently restorative. The berry compote and chia seeds provides satiety with protein to keep the appetite steady and calm. Perfect for mornings when you need something soothing yet filling, especially if you’re prone to bloating or sugar cravings. Supports a settled, glowing kind of energy. MAGNESIUM-RICH FOR PMS & CYCLE Raw Chocolate Chia Pudding Jar A delightful magnesium-rich chia pudding cacao that eases tension and cravings during PMS. Made with protein and fibre-rich for steady blood sugar and less food and sugar cravings.. SERVING: 1 ⬩ PREP: 5 Mins ⬩ MAKE: 3 hrs ⬩ 345 Cal ⬩ 39g Protein ⬩ 11g Fibre ⬩ 11g Fat ⬩ 9g Net Carbs Ingredients 1/2 cup Greek yoghurt, plain, unsweetened 1/4 cup plain water 2-3 tsp Natvia Natural Sweetener or other sweetener 2 tbsp Oh So Natural Chia Seeds, organic 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend 1 tbsp Chef's Choice Raw Cacao Powder, organic 1/2 tsp vanilla extract, pure 1/2 tsp cinnamon, ground Method Whisk together the chia seeds, water and sweetener for a few minutes until the seeds start to plump. Continue to whisk for 1-2 minutes until the seeds form a slight gel. Add the protein and cacao, whisk until well-combined. Pour the chia mixture into a small mason jar, making sure to leave a bit of space at the top for the toppings you'll add later. Chill the jar for 2-3 hours or overnight in the fridge to set. Serve a little nut butter followed, dollop of yoghurt and a few berries (optional). THE QUITE SHIFT A rich, calming and deeply supportive during PMS. Magnesium-rich cacao eases tension and cravings, with protein and healthy fats for steady blood sugar and mood. A comforting jar to make during your luteal phase, supporting relaxation, steadier energy and that settled, held feeling your body often craves during PMS. STEADY ENERGY & LESS CRAVINGS Tropical Sunrise Mango-Kiwi Jar Satisfying vanilla protein oats topped with fresh mango and kiwi and a sprinkle of crunchy pistachio. A well-balanced, high-protein jar for glowing skin, post-period support and a calmer nervous system. SERVING: 1 ⬩ PREP: 5 Mins ⬩ MAKE: 3 hrs ⬩ 435 Cal ⬩ 43g Protein ⬩ 6g Fibre ⬩ 9g Fat ⬩ 36g Net Carbs Ingredients 1/2 cup Greek yoghurt, plain, unsweetened 1 scoop (30g) Nutra Organics Clean Vanilla Protein or your favourite blend 1/4 cup mango, fresh, chopped 1/4 cup kiwi, chopped 3 tbsp rolled oats, organic 1 scoop The Gut Co REPAIR {gut + skin} or collagen blend 2-4 drops stevia sweetener (optional) 1 tbsp crushed pistachio nuts Method Whisk together Greek yoghurt with the protein powder. Fold in the rolled oats, sweetener and collagen powder. Mix well and spoon into 1-2 small mason jars. Chill in the fridge for 2-3 hours or overnight to set. Serve with freshly chopped mango and kiwi and a sprinkling of crushed pistachio nuts. THE QUITE SHIFT The protein and fibre helps 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. WARMING & BLOOD SUGAR CALM Apple Cinnamon Oats Jar A warming overnight pudding made with cinnamon apple to balance blood sugar levels, calm the gut and leave you feeling fully satisfied all morning long. SERVING: 1 ⬩ PREP: 5 Mins ⬩ MAKE: 3 hrs ⬩ 555 Cal ⬩ 37g Protein ⬩ 15g Fibre ⬩ 21g Fat ⬩ 38g Net Carbs Ingredients 300ml almond milk, unsweetened 1/2 cup rolled cup oats, organic 1/2 grated apple, organic (or remove skin) 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend 1 tbsp Oh So Natural Chia Seeds, organic 1 tbsp Chef's Choice Organic Flaxseeds, ground 1 tbsp walnuts, crushed (topping) 1 tsp cinnamon, ground Method Whisk the milk, protein powder, and cinnamon together. Fold in the rolled oats and grated apple, stirring to combine well. Spoon the oat mixture into 1-2 small mason jars, and seal with a lid. Chill in the fridge for 3 hrs or overnight to set. Serve with a few small banana slices, drizzle of nut butter, dusting of cinnamon and crushed walnuts. Make it dessert by grating a little 70% dark chocolate over the top. THE QUITE SHIFT Comforting, grounding and deeply nourishing. Oats, chia and flaxseeds offer dietary fibre that supports digestion and is combined with protein to keep appetite and energy steady. Walnuts bring healthy fats that nurture your body and support inner calm throughout the morning. PMS-FRIENDLY & CRAVINGS CRUSHER Raw Chocolate Avocado Pudding Rich, creamy and indulgent, this avocado-chocolate smoothie is perfect for PMS cravings. Healthy fats, protein and cacao help stabilise blood sugar, curb sweet cravings and support hormone balance. SERVING: 2 ⬩ PREP: 6 Mins ⬩ MAKE: 1 hr ⬩ 365 Cal ⬩ 19g Protein ⬩ 11g Fibre ⬩ 28g Fat ⬩ 5g Net Carbs Ingredients 1 Hass avocado, pitted 3 tbsp almond milk, unsweetened 1 tbsp Chef's Choice Raw Cacao Powder, organic 1 scoop (30g) Nutra Organics Clean Vanilla Protein or your favourite blend 2 tbsp Mayver's Unsalted Almond Butter, raw, organic 1 tbsp Chef's Choice Organic Flaxseeds, ground 1 tsp raw cacao nibs, organic 1 tsp vanilla extract, pure 2-4 drops stevia (optional) Method Blend the milk and all ingredients except the cacao nibs in a blender. Spoon the chocolate mixture into 1 or 2 small mason jars. Chill in the fridge for 1 hour to set. Be sure to press a little plastic wrap on the pudding surface to avoid the avocado turning black. Serve with a few fresh berries and and extra cacao nibs for a little crunch. THE QUITE SHIFT Deeply nourishing for PMS. Made with healthy fats to steady blood sugar and support lasting energy. Protein helps calm cravings making this a quietly indulgent way to feel satisfied during your cycle and glow from the inside out. MENOPAUSE "RESCUE-ME" BLEND Raw Cacao Chia Pudding Jar A raw chocolate chia jar packed with protein, collagen and fibre. Raw cacao supports mood, steady blood sugar and makes a satisfying, indulgent jar without the sugar spike. SERVING: 1 ⬩ PREP: 7 Mins ⬩ MAKE: 1 hr ⬩ 400 Cal ⬩ 35g Protein ⬩ 13g Fibre ⬩ 14g Fat ⬩ 15g Net Carbs Ingredients 1/2 cup Greek yoghurt, plain, unsweetened 1/4 cup berries, fresh or frozen 1 scoop Nutra Organics Double Choc Protein or your favourite blend 1 scoop collagen peptides, I use REPAIR by thegut.co 2 tbsp Oh So Natural Chia Seeds, organic 1/2 tbsp Chef's Choice Raw Cacao Powder, organic 1/2 tbsp raw cacao nibs or crushed nuts 2-4 drops stevia liquid (optional) Method Whisk together the chia seeds, yoghurt and sweetener for a few minutes until the seeds start to plump. Add the protein, collagen and cacao, whisk until well-combined. Pour the chia mixture into a small mason jar, making sure to leave a bit of space at the top for the toppings you'll add later. Chill the jar for 2-3 hours or overnight in the fridge to set. Serve with berries, cacao nibs or crushed nuts. THE QUITE SHIFT Satiety, steady energy and a healthy glow. Greek yoghurt, protein and collagen help keep appetite calm, berries and chia nourish with filling dietary fibre. Cacao provides feel-good magnesium, perfect for peri/menopause. A few kitchen helpers we actually love & use — Shop the Recipe STEADY ENERGY & GUT-FRIENDLY Mango Coconut Chia Pudding Jar A sweet tropical protein-packed fruit jar that blends mango with chia and vanilla protein for steady energy, digestive support and a naturally satisfying treat. Just the jar to calm a sweet tooth. SERVING: 1 ⬩ PREP: 7 Mins ⬩ MAKE: 1 hr ⬩ 485 Cal ⬩ 30g Protein ⬩ 11g Fibre ⬩ 26g Fat ⬩ 23g Net Carbs Ingredients 1/2 cup coconut yogurt, unsweetened 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend 1/2 cup mango, fresh, chunks 2 tbsp Oh So Natural Chia Seeds, organic 1 tsp cinnamon, ground 1 tbsp coconut flakes, roasted Method Whisk together the chia seeds and yoghurt until the seeds start to plump before adding the protein and cinnamon. Continue to whisk for 1-2 minutes until the seeds form a slight gel. Pour the chia mixture into a small mason jar making sure to leave a bit of space at the top for the toppings you'll add later. Chill the jar for 2-3 hours or overnight in the fridge to set. Serve straight from the jar and topped with freshly chopped mango. THE QUITE SHIFT Steady appetite, balanced energy and that light, lifted feeling in the body. Gently satisfying without heaviness, helping to settle cravings while still feeling fresh and bright. Ideal for days when you want nourishment that feels easy, supportive and quietly glow-boosting. HORMONE-BALANCING & GUT HEALTH Green Avocado Smoothie Jar Creamy and calming, this green smoothie jar supports gut health, hormone balance and steady energy with healthy fats, collagen-rich protein and a gentle spirulina boost. SERVING: 1 ⬩ PREP: 2 Mins ⬩ MAKE: 3 Mins ⬩ 390 Cal ⬩ 33g Protein ⬩ 11g Fibre ⬩ 22g Fat ⬩ 8g Net Carbs Ingredients 250ml almond milk, unsweetened 1/2 cup spinach, rinsed, organic 1/2 Hass avocado, pitted 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend 1 scoop The Gut Co REPAIR {gut + skin} or collagen blend 1/2 tbsp Chef's Choice Organic Flaxseeds, ground 1 tsp Chef's Choice Maca Root (great for peri/menopause) 1 tsp spirulina powder (optional) Method Blend all the ingredients together, starting with the milk first, for 2-3 minutes. Pour the smoothie into a small, mason jar or cup. Garnish with fresh fruit and goji berries (optional). THE QUITE SHIFT Deeply supportive and grounding, blended for steady energy, calm appetite and nourish from the inside out. Supports gut and skin health, helps balance hormones during perimenopause and leaves you with that quietly energised feeling to carry you through the morning without spikes or crashes. CORTISOL-LOWERING & GROUNDING Pumpkin Spice Chia Pudding Jar Tasty high-protein and quietly grounding, this cortisol-calming pumpkin jar supports blood sugar balance and nervous system recovery with fibre-rich chia and warming cinnamon, perfect for unwinding and restoring calm. SERVING: 1 ⬩ PREP: 7 Mins ⬩ MAKE: 3 hr ⬩ 310 Cal ⬩ 38g Protein ⬩ 8g Fibre ⬩ 8g Fat ⬩ 11g Net Carbs Ingredients 1/2 cup Greek yoghurt, plain, unsweetened 1 scoop (30g) Nutra Organics Clean Vanilla Protein or your favourite blend 3 tbsp pumpkin puree 1 tbsp Oh So Natural Chia Seeds, organic 1/2 tbsp Chef's Choice Organic Flaxseeds, ground 1 tsp cinnamon, ground 2-4 drops stevia liquid (optional) Method Whisk together the chia seeds and yoghurt until the seeds start to plump. Fold in the protein, puree and cinnamon, and whisk for 1-2 minutes until well-combined. Pour the chia mixture into a small mason jar making sure to leave a bit of space at the top for the toppings you'll add later. Chill the jar for 2-3 hours or overnight in the fridge to set. Serve with a dollop of plain yoghurt and coconut flakes or walnuts for a little crunch (optional). THE QUITE SHIFT Cosy, grounding and deeply satisfying, designed to steady blood sugar, soften cravings and keep energy calm and consistent. Supports gut health, hormone balance and appetite control while serving that warm, nourished feeling that keeps you full and focused for hours. A few things we actually love & use — Shop the Recipe Recipe Variations & Suggestions Healthy Recipes On Repeat These breakfast jars were built to be flexible. No rigid rules, no precise measurements you have to honour. Just a loose framework that works with your body, your mood, and whatever the fridge has to offer that morning. Easy Recipe Variations Swap the base depending on how you're feeling. Try plain Greek yogurt, coconut yogurt, kefir, homemade chia pudding or soaked oats, or a combination of both. Let your appetite and cycle phase guide you rather than just following someone else's recipe. These healthy breakfast jars are meant to For warmer months, lean into fresh berries, mango, passionfruit, kiwi, pineapple, cherries. When you want something a little special, dragon fruit, figs and star fruit bring summer vibes without any extra effort. For cooler mornings, begin with pumpkin spice purée, nuts, seeds and cacao nibs for added warmth and grounding (even if served cold from the fridge). Use what you have, eat for the season and tune into what your body is truly asking you for. These breakfast jars are meant to support you, not feel like another must-do. Topping & Mix-In Ideas: tropical — banana, coconut, dragon fruit, kiwi, mango, pineapple, star fruit seeds & nuts — chia, flax, hemp, sunflower, pumpkin, almonds, pecans, walnuts flavour boosters — acai, cinnamon, ginger, nut butter, raw cacao, vanilla special touches — collagen peptides, probiotics, superfood powders Rotate the bases, mix and match the fruit, layer in different seeds; the combinations are almost endless. Some ingredients like oats and chia work best pre-soaked overnight. Others are better added fresh in the morning like toppings. Experiment, reveal your favourites and let breakfast jars become the one part of your morning that already knows what it's doing. Nutritionist Note These healthy breakfast jars are what midlife nutrition looks like when it's working quietly in the background; no restriction, no complexity, just wholefood ingredients steadying blood sugar, easing cravings, and supporting hormone balance one morning at a time. Bookmark this page, and return to it when mornings feel heavy and you need something that's already done. Health + happiness, Emma Lisa xx MIDLIFE NUTRITION PRACTITIONER More Quick & Easy Breakfast Recipes If these breakfast jars felt like your kind of thing, there's more where that came from. All of my breakfast recipes are built around the same idea; simple, nourishing, made to support your body without making mornings complicated. A few you might love next: Smashed Strawberry Chia Pudding Recipe Hormone-Balancing Chia Pudding with Blackberry Compote 10 Delicious & Healthy Breakfast Ideas You Simply Must Try This Week 10 Hormone-Balancing Breakfast Jars That Stop Cravings & Changes Everything FAQs | Healthy Breakfast Jars Hormone-Balance & Recipes by a Women's Nutritionist Can I meal prep breakfast jars in advance? Yes, and that's exactly the point. Whisk the base together the night before, store in the fridge and let it do the work while you sleep. Overnight oats and chia pudding actually taste better the next morning once everything has had time to settle. Add fruit and toppings just before serving and it's done. Are breakfast jars suitable for menopause or perimenopause? They're designed with that in mind. Flaxseeds offer gentle phytoestrogen support, chia and oats help steady blood sugar through the day, and magnesium-rich cacao and seeds work quietly on PMS tension, cravings and mood. Each jar is built around what the body actually needs at this stage — not just what's convenient. Can I swap ingredients to suit my needs? Every recipe here is a starting point, not a rule. Swap Greek yoghurt for coconut or soy, change the fruit with the season, leave out anything that doesn't work for you. The base ratios hold — the rest is yours to play with. Will a breakfast jar actually keep me full until lunch? When it's built right, yes. The combination of fibre, protein and healthy fat slows digestion and keeps blood sugar steady — which means no mid-morning crash and no reaching for something sweet by 10am. Starting the day with a balanced meal is one of the quieter things that shifts how the whole day feels. ABOUT ME Emma Lisa, Midlife Nutritionist Women's Wellness & Recipe Creator Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in midlife women's nutrition, meal planning and health coaching. She is a published cookbook author, passionate recipe creator and lifestyle blogger. When she's not in clinic, Emma is mum to five teens, found in her test kitchen and working as a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest | Substack 📌 Loved It, Pin It! DISCLOSURE: Some of the links provided on this page are affiliate links. This means if you choose to make a purchase through these links, we may receive a small commission at no extra cost to you. This funds all the free content you are enjoying. We only ever recommend products that we have used, personally love and believe will benefit our readers. Sponsored ads and affiliates help us to continue providing you with quality free content to enjoy.

Some afternoons when you might not feel hungry for a meal but have a craving for something chocolatey and sweet. This is the perfect moment for a small square of something nourishingly rich that feels a bit indulgent without leaving you feeling flat, foggy, or searching the pantry again twenty minutes later. This raw chocolate bark is made for that exact moment. Let it become one of those quick and easy freezer snacking staples you'll want to make again and again. Healthy, Sugar-Free Raw Chocolate Bark For Better Blood Sugar Balance by Eat Nourish Glow This blood sugar balance recipe uses ingredients thoughtfully chosen to help stabilise glucose levels, curb afternoon energy dips, and reduce the jittery, anxious sensation that stress, lack of sleep, and unbalanced meals can often create. No elaborate preparations or hunting for hard-to-find items, this healthy chocolate recipe is quick, nourishing, and ready before the day slips away from you. Why You'll Love This Recipe quick & easy: simple whole food ingredients; no baking, just mix, freeze and savour naturally sugar-free: sweet with stevia or monk fruit so you can indulge without blood sugar spikes no sugar & craving-friendly: perfect for diabetics, PCOS, insulin resistance, or low-carb and keto gut-friendly & hormones: made specifically for happier a tummy and balanced hormones custom toppings: personalise with your favourite toppings for multiple flavours and tastes In midlife, daily stress, shifting hormones, unstable blood sugar, and fatigue can happen simultaneously. This is when sugar cravings and midlife tiredness can emerge quickly. Preparing a soothing whole food snack like this raw chocolate bark can satisfy cravings and provides a moment to breathe. Why Midlife Changes Things Cravings & Blood Sugar Balance The 3 PM kitchen raid. The fridge door swings open for the third time. That urgent need for a quick fix, a sweet treat that feels like a necessity rather than mere hunger. It’s not a failure of willpower; it’s a signal from a body trying to survive the complexities of midlife. During midlife, the body goes through significant changes. The delicate balance of hormones like insulin becomes more precarious, influenced by declining oestrogen and shifting progesterone levels. These hormonal changes affect how the midlife body manage stress and recovers from it. Reaching for something sugary might seem like a quick solution, but it’s a recipe for an energy crash that leads to rapid spikes in blood sugar. A sugary fix drains mineral reserves and stimulates the adrenal glands to release excess cortisol to restore balance. This cycle keeps your body in a state of survival, fluctuating your energy and leaving you feeling more drained than revived. The better choice for blood sugar balance and real energy, is nourishing recipes with whole food ingredients and healthy fats that are grounding enough to create a meaningful shift in your energy levels. Paired with a soothing herbal tea, this simple indulgence turns a fleeting few minutes with chocolate into a moment of intentional nourishment and self-care. RELATED: CALM THE CRAVINGS 14 Day No Sugar Diet For Beginners With Food List A beginners guide to reducing sugar and calming the midlife cravings. Includes an essential food list and an easy to follow low sugar meal plan by a Midlife Women's Nutritionist. Other Raw Chocolate Recipes Frozen Protein Yoghurt Bark For 3PM Perimenopause Sugar Cravings Low-Glycemic Green Smoothies: 3 Recipes For PCOS & Insulin Resistance 10 Sugar-Free Snacks To Eat Right Now (Instead of Sugar) Magnesium-Rich No-Bake Chocolate Biscuits For PMS Cravings How To Make Healthy Sugar-Free Chocolate & Sauce (Nutritionist Approved) Healthy, Sugar-Free Snacking Calming Midlife Cravings & Balanced Blood Sugar Why The Ingredients Matter Every choice in the hormone-friendly kitchen is an opportunity to deeply nourish your midlife body. Around here, this is about shifting away from restrictive rules and leaning into ingredients that respect your changing chemistry, especially when you need a gentle afternoon reset. Here's how each one was chosen to calm cravings: Healthy Fats For Steady Energy Organic coconut oil and runny nut butter provide the silky, melt-in-your-mouth texture that satisfies your appetite and cravings. The healthy fats help the chocolate set into that perfect breakable texture while supporting the midlife metabolism and keeping your blood sugar stable for hours. Try Aldi's Oh So Natural or Chef's Choice Certified Organic, two clean coconut oil brands that are staples in the hormone-friendly kitchen. Raw Cacao (Chocolate) For Magnesium Unroasted raw cacao powder is chocolate in its purest, healthiest form. Cacao adds so much more than just a deep chocolate flavour. It is naturally rich in magnesium, an essential mineral for mood balance, nervous system support, sleep, and easing perimenopausal symptoms. In this recipe, we've used it as a superfood disguised as a rich chocolate treat. Try a brands like Chef's Choice Raw Organic Cacao or Oh So Natural Raw Cacao by Aldi, and always look for an organically sourced product whenever possible. Sugar-free Stevia For Sweetness All of our sugar-free recipes use natural sweeteners such as stevia or monk fruit because they provide nutritious sweetness without the blood sugar spikes or crashes. It is an excellent option for women with PCOS managing insulin resistance, or anyone wanting to satisfy a sweet tooth without the spike. Consider brands with all-natural ingredients such as Natvia Natural Sweetener, or try Lakanto’s Monk Fruit. Vanilla Extract Vanilla extract is used in this chocolate recipe to help flavour the naturally bitter-tasting raw cacao powder. This creates that delicious vanilla-infused, dessert-like flavour similar to what you'd find in a store-bought chocolate. Vanilla is the easy way to flavour desserts without added sugar. All of these whole food ingredients combine together in this raw chocolate recipe, each bringing grounding, essential nutrients that support the midlife body and help dull this mid-afternoon cravings. RELATED: Join the Eat Nourish Glow Community A quiet corner of the internet that gets it... for women doing midlife differently. Join the conversation around hormone health, nourishing recipes and the small daily shifts that actually make a real difference you can feel. You Might Like Perimenopause Afternoon Cravings: A Better Way To Approach The 3pm Slump 14 Day No Sugar Diet For Beginners (Sugar-Free Guide + Food List) The Blood Sugar Reset: How To Stop Sugar Cravings In Midlife The Blood Sugar-Friendly Grocery List: A Steadier Kitchen For Midlife Women Raw Cacao Chocolate Bark Made Sugar-free & Naturally Sweet The ideal healthy snack for the middle of a busy afternoon. Something gentle, calming and hormone-friendly that won't spike your blood sugar. Make an easy batch, snap into pieces, save in the freezer, and enjoy alongside a warm cup of herbal tea. This is midlife nourishment and a self-care moment done simply. Raw Chocolate Bark Recipe For Better Blood Sugar Balance SERVING: 12 ⬩ PREP: 8 Mins ⬩ MAKE: 2 Hr • 275 Cal • 3g Protein • 2g Fibre • 27g Fat • 5g Net Carbs Ingredients 1 cup coconut oil, organic 1/2 cup Mayver's Nut Butter, runny, organic 3 tbsp Chef's Choice Raw Organic Cacao, organic 2-3 tsp Natvia Stevia or your favourite sweetener to taste 3 tbsp cup chopped walnuts, shelled 2 tbsp goji berries, organic 1 tsp vanilla extract, pure Toppings: crushed walnuts and dried goji berries Instructions Melt the coconut oil and runny nut butter in a small saucepan over low heat or microwave for 1-2 minutes. Warm just until the oil liquefies, then remove from the heat. Whisk in the raw cacao, stevia, vanilla extract, and some of the toppings. Combine well with a hand mixer or whisk to ensure the sweetener is fully dissolved and the mixture looks silky and glossy. Pour the mixture out onto a cool baking tray lined with good quality parchment paper, spreading it evenly. Finish by sprinkling ythe rest of the toppings across the top while the chocolate is still wet. Freeze the baking tray for 2 hours to completely harden the chocolate bark. Serve break into pieces or use a sharp knife to cut it into even squares. Enjoy a small piece with a cup of herbal tea as a mid-afternoon pick-me-up. *Estimated per piece, excluding optional toppings. Calculated using 1 cup coconut oil, ½ cup Mayver’s nut butter, 3 tbsp cacao, 3 tbsp walnuts and 2 tbsp goji berries, divided into 12 servings. PORTION: just because this recipe is "healthy" and sugar-free, isn't a reason to overdo it on serving portions. One or two bite-sized pieces is a proper portion, although we will warn you, this recipe it so good it may be a struggle just to stick to only small piece! ⟶ Tips For Best Results Use melted nut butter: or room temperature makes whisking by hand or with a handheld mixer easy. The runny consistency blends better with the dry ingredients, especially the stevia sugar granules for a smoother chocolate finish. Chilled baking tray: a pre-chilled baking tray that is lined with good quality baking parchment paper works best and helps the chocolate begin to set and quickly. Silicone moulds: you can also use ice cube trays, mini muffin cups or lolly moulds to make these chocolates. Pour the mixture into each mould, then add the toppings to each individual chocolate. The Nourished Edit Kitchen Helpers & Products We Actually Love & Use Every recipe shared here is built with ingredients that actually do something. Below are the exact wholefood staples, and kitchen pieces used when making this bark, so nothing needs to be guessed or searched. Just what works, already gathered. Raw Cacao: Chef's Choice Raw Organic Cacao, unroasted cacao high in magnesium Nut Butter: Mayver's Nut Butter, runny, organic made with only whole food ingredients Blood Sugar-friendly Sweetener: Natvia Stevia perfect healthy swap for midlife recipes Favourite Appliances: Microwave, KitchenAid Stand Mixer and KitchenAid Handheld Mixer. Baking & Bowls: Chocolate Moulds and Kitchen Pro Bakewell trays for meal prep. Handpicked wellness choices for your kitchen — Shop The Recipe | Sponsored Links Recipe Variations & Suggestions Healthy Toppings & Chocolate Storage Topping Ideas Make this chocolate recipe a staple in your kitchen with mixed and matched toppings. Fold them into the mixture to make fresh new recipes from the same recipe base, and keep a supply in your freezer. Try these healthy and delicious ideas: other nuts: toasted almond flakes, macadamia, pecans, pistachios, or crushed walnuts crunchy toppings: roasted coconut flakes, sugar-free granola or puffed quinoa dried fruit: like dried orange or ginger, chopped dates, cranberries, figs and goji berries edible flowers: calendula, cornflower, lavender, pansies and dried rose petals seeds: hemp, pumpkin, toasted sesame or salted sunflower The toppings make the chocolate base look and taste like four or five recipes, all from the same base. Make one batch of chocolate and decorate it in many different ways for a new and exciting assortment box every time. How To Store Raw Chocolates Raw, homemade chocolate relies entirely on the natural setting properties of unrefined coconut oil, with a melting point is quite low. The mixture will soften quickly if left out on your kitchen bench, especially in a warmer climate. Here is how to keep coconut-based, homemade treats perfectly crisp, snappy, and fresh: The Freezer is Non-Negotiable Always store your chocolate bark or raw chocolates flat in an airtight container strictly in the freezer. Freezing is what gives the bark that signature, highly satisfying chilled snap when you bite into it. While the fridge will keep it solid, it tends to make the coconut oil texture slightly chewy or sweaty rather than crisp. Symmetrical Layering If you are stacking shards of bark or multiple chocolates in one container, place a sheet of baking paper between each layer. This simple step stops them from freezing together into one solid block, making it easy to grab a single portion whenever a craving strikes. Use a quality glass jar or airtight Tupperware to keep the chocolate fresh and protect it from absorbing other freezer odours. A Permanent Pantry Backup Homemade raw chocolate will stay perfectly fresh in the freezer for up to three months. This makes it the ultimate mid-afternoon snack to keep permanently stocked, ensuring you always have a blood-sugar-friendly option ready when your energy dips. Enjoy It Cold Do not let the freshly made batch sit out on the bench before eating. Take a single piece directly from the freezer and enjoy while it is still perfectly chilled. It is an intentional act of nourishment that takes less than five minutes to enjoy The Perfect Blood Sugar-Friendly Treat Eating For Your Blood Sugar This superfood chocolate bark is the ideal addition to your nutrition toolkit for maintaining blood sugar balance. It serves as a delicious, sugar-free treat that supports your body’s needs while keeping energy levels stable throughout the day. To effectively manage blood sugar levels, nutrient-dense whole foods are the natural way to provide steady energy and minimise blood sugar spikes. The healthy fats provide a steady release of energy, preventing those dreaded spikes and crashes. Additionally, the magnesium found in raw cacao and many other foods supports overall metabolic function, helping to stabilise blood sugar levels. Editor's Nutrition Note Making raw chocolate bark at home allows you to choose high-quality ingredients and avoid unwanted additives or hidden sugars often found in commercially produced chocolate. While this sugar-free chocolate recipe is healthier than store-bought chocolates, it's still important to be mindful of your consumption. Chocolate, even the healthy versions, contain calories and fat that can quickly add up. Enjoy a sensible serving to satisfy your sweet tooth without going overboard. Health + happiness, Emma Lisa xx MIDLIFE NUTRITION PRACTITIONER FAQs | Cravings For Chocolate & Sweet Whole Food Recipes For Hormone Harmony By A Women's Nutritionist What does it mean if you crave chocolate mid-afternoon? Afternoon blood sugar dips can signal a few different things. Often, they arise when you’re feeling fatigued, slightly stressed, emotionally overwhelmed, or simply in need of a moment that feels stabilising and reassuring. At other times, fluctuations can be more pronounced during certain phases of your monthly cycle, when your natural energy levels and appetite start to change. Instead of viewing dips as something to ignore or fight against, it can be beneficial to explore what’s at the root of them and what your body may be subtly signaling it needs at that time. Why do I always get cravings in the afternoon? That afternoon slump in midlife happens when blood sugar levels dip after lunch has been digested and often shows up as fatigue, brain fog, or a subtle urge for something sweet or quick. When you reach for a sugary snack, it provides a quick spike in energy and mood, which is why it can feel so gratifying in the moment, but the impact is usually fleeting. These cravings aren’t coincidental. It's your body hinting at a natural drop in energy, the need for hydration, and something to restore balance. It's a gentle reminder that your body is seeking a little extra support to help you through the remainder of the day. What hormone makes you crave chocolate? Blood sugar fluctuations are often connected to the natural rhythm of your daily activities and dietary choices. As your body and lifestyle changes during midlife, it’s common to experience differences in your energy, mood, and hunger. This is why maintaining stable blood sugar levels can feel more challenging at certain times than others. It’s rarely just one single factor. Instead, these daily patterns can affect how your body craves energy, nourishment, and yes, carbohydrates. Blood sugar fluctuations can be viewed as important signals from your body, its way of communicating shifting needs throughout the day. Is it normal to crave chocolate during midlife? Yes, it can be very normal. During midlife, perimenopausal women often notice fluctuations in blood sugar levels that can lead to changes in energy and mood. During this time, sweet snacks or something sugary can feel particularly tempting after meals or in the late afternoon. Rather than viewing sweet cravings as something to resist, recognise that this as part of a natural cycle, where the body is simply signalling for a bit more balance, stability, and nourishment. ABOUT ME Emma Lisa, Midlife Nutritionist Women's Wellness & Recipe Creator Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in midlife nutrition, meal planning and health coaching. She is a published cookbook author, accomplished recipe creator and midlife wellness blogger. When she's not in clinic, Emma is mum to five kids, found in her test kitchen or working as a wellness digital creator. She currently resides in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest | Substack Did you give this recipe a try? Let me know what you thought by leaving a little note and recipe rating in the comments. Don’t forget to tag me on Instagram or Pinterest – seeing your healthy, hormone-balancing creations always makes me smile! 📌 Loved It, Pin It! DISCLOSURE: Some of the links provided on this page are affiliate links. This means if you choose to make a purchase through these links, we may receive a small commission at no extra cost to you. We only ever recommend products that we have used, personally love and believe will benefit our readers. Sponsored ads and affiliates help us to continue providing you with quality free content to enjoy.

Learn how to kickstart a dairy-free diet with expert guidance on beginning your journey from a Nutritionist. Whether you have recently been diagnosed with a milk allergy, dairy intolerance, or simply wish to eat a more plantbased diet for the health benefits, this guide is the perfect place to get started. BROWSE DAIRY-FREE RECIPES » DAIRY-FREE GUIDE » NUTRITION TIPS » NUTRITION: Going Dairy-Free for Beginners: A Complete Guide by Eat Nourish Glow The decision to go dairy-free is often driven by necessity rather than choice, and that can be due to digestive issues, skin problems, or hormonal imbalances that flare up and just won't resolve. The exciting part for me in helping clients reduce and eliminate dairy is that it can be one of the most transformative dietary changes they've ever made. Hello clear skin, better digestion, reduced bloating, and improved energy levels. Some even see stubborn kilos that have sat around their belly, simply just melt away after going dairy-free. What Is A Dairy-Free Diet? Adopting a dairy-free diet is all about filtering your diet to completely eliminate all dairy products derived from animal milk. This includes ditching cow's, goat's, and sheep's milk, as well as products made from milk and it's by-products like cheese, yoghurt, butter, cream, and ice cream. Going dairy-free goes well beyond using just lactose-free products, it also means eliminating milk proteins like casein and whey too. For many of my clients, adopting a dairy-free diet represents a significant lifestyle shift, one that usually comes with remarkable health improvements. The focus with dairy-free isn't about restriction. Instead, it's more about finding delicious and nutritious dairy-free alternatives that support your dietary needs. It's also usually a long-term commitment, especially for those with diagnosed allergies or severe intolerance. You can even use the elimination diet to help assess dairy's impact on your health. In clinic, I often use a dairy-free diet when treating hormonal imbalances, skin issues, and digestive problems, and for others, to help treat stubborn weight gain issues. Why Should You Go Dairy-Free? Let me begin by saying, the reasons for choosing a dairy-free lifestyle are as varied as the people who make this choice. In my practice, I've seen many of my female clients experience life-changing improvements in their health and wellbeing after eliminating dairy, often within just a few weeks of making the switch. Here's a few occasions when going dairy-free might prove very beneficial: lactose intolerance: when your body doesn't produce enough lactase enzyme to break down lactose (milk sugar), consuming dairy can lead to bloating, gas, abdominal pain, and diarrhea. These symptoms can range from mild discomfort to debilitating digestive distress. milk protein allergies: this can trigger immune system reactions to proteins in milk, particularly casein and whey. Unlike lactose intolerance, this is an immune response that can cause symptoms ranging from skin reactions and digestive issues to more serious systemic responses. food sensitivities: increasingly common and can manifest as delayed reactions that are harder to identify. These might include chronic inflammation, skin problems, respiratory issues, or mood changes that occur hours or even days after consuming dairy. Going dairy-free can lead to improved digestion and reduced symptoms for those with lactose intolerance, IBS or food allergies. For others, it help with acne, skin health and reduce inflammation in the body. If you think you might be becoming sensitive to dairy, keep reading to learn what happens when you fully remove dairy products from your diet. Then, I'll show exactly how do try it for yourself What Happens When You Stop Eating Dairy? For most women, eliminating dairy from the diet can can feel like somebody has just flicked a switch. It can take a few weeks, usually 4-6 to make a real difference and noticed better digestion, less bloating and more balanced hormones. Here's just a few of the health benefits you can expect after ditching dairy products: improved digestive health: reduced bloating, more regular and better formed bowel movements, and less abdominal discomfort, commonly reported within days of making the switch clearer skin: improved acne, eczema, and other inflammatory skin conditions. The hormones and bioactive molecules in dairy that trigger an inflammatory response and manifest as skin problems can quickly go away; hello glowing skin again better energy levels: this results from improved digestion and reduced gut inflammation; you'll feeling less sluggish and experiencing more stable energy throughout the day improved hormonal balance: especially for women with PCOS or other hormonal imbalances, dairy products can interfere with your body's natural hormone production and regulation; removal can help minimise many of these symptoms Quite a few perks, hey? If you identify with any of these, considering a few week without any dairy product in your weekly menu might be a smart move. Why You'll Love Going Dairy-Free improved digestion: less bloating, gas, and digestive discomfort within days clearer skin: reduction in acne, eczema, and other inflammatory skin conditions better sleep: many people report improved sleep quality after eliminating dairy weight management: often easier without the inflammatory effects of dairy sensitivity increased energy: more stable blood sugar and reduced inflammation lead to sustained energy The transition to dairy-free eating not only provides relief to many health conditions, it also opens up a world of plant-based alternatives that are often more nutrient-dense and easier to digest than their dairy counterparts. Many of my clients are surprised by how much they enjoy things like coconut yogurt, almond milk lattes, and cashew-based cheeses. RELATED: 📖 Ready to go diary-free? Browse my collection of healthy, easy to make recipes most of which are already naturally dairy-free recipes and perfect for beginners, complete with meal planning guidance and nutritional information. Grab a herbal tea and pull up chair, browse the recipe blog here. You Might Like: Healthy, Sugar-free, Dairy-free Chocolate Bark Recipe → How To Make Healthy, Plant-based Smoothie Recipes → 3-Ingredient Chia Seed Breakfast Pudding With Blackberry Compote → How To Go Dairy-Free Successfully (Let's Make It Step By Step) The successfully transition to a dairy-free diet isn't about willpower, t's about strategy, preparation, and having the right alternatives in place before you need them. Here's my proven approach that makes the going dairy-free an easy shift. Go Dairy-free Option 1 The Gradual Elimination Week 1-2: Eliminate Obvious Dairy: start by removing the most concentrated dairy products from your diet: milk, cheese, yogurt, ice cream, and cream. These are usually the biggest sources of dairy in most people's diets and often the primary culprits behind symptoms. Week 3-4: Tackle Hidden Dairy: begin reading labels more carefully and eliminating products that contain milk derivatives like casein, whey, lactose, or milk solids. This includes many processed foods, baked goods, and condiments. Week 5-6: Complete the Transition: address the remaining dairy sources like butter (switch to plant-based alternatives) and carefully check all packaged foods for any remaining dairy ingredients. Go Dairy-free Option 2 The Complete Elimination Depending on your needs, particularly those with severe allergies or who want to assess dairy's impact quickly, may choose to eliminate all dairy immediately. If this is you and your health situation, here's how I'd recommend approaching a complete elimination: set your time-frame and make sure it is realistic plan your meals in advance for at least the first two weeks or more stock up on vegan and dairy alternatives you've taste-tested before you start prepare for potential withdrawal symptoms and know how to push through them keep a food diary to track improvements in how you feel after removing dairy This simple yet effective approach is the proven way to learn what your body is sensitive to and ease into a new dietary change without much fuss. You can make this a very smooth transition when you plan ahead for your success. 📖 If you'd like assistance with this, book a 1:1 Pivot Workshop Intensive with me and I'll guide you every step of the way, click here to view availably. add here What Are Dairy-free Substitutes? Dairy-Free Pantry & Kitchen Staples Creating a dairy-free kitchen doesn't mean sacrificing flavour or nutrition; it simply involves swapping traditional dairy products for delicious plant-based alternatives. A well-stocked dairy-free pantry is easy enough to create for anyone looking to embrace going dairy-free. Dairy-free Swaps For Milk Milk Alternatives oat milk: creamy texture, great for coffee and baking almond milk: light, versatile, widely available coconut milk: rich and creamy, perfect for curries and smoothies soy milk: protein-rich, closest to dairy milk in nutrition cashew milk: naturally sweet, excellent for cereals Cheese Alternatives nutritional yeast: adds cheesy flavour to dishes naturally cashew-based cheeses: creamy texture, available in many varieties coconut-based cheeses: firm texture, good for melting homemade alternatives: using nuts, seeds, and flavourings Butter Alternatives coconut oil: solid at room temperature, great for baking avocado: creamy spread option with healthy fats plant-based butters: now widely available and often indistinguishable from dairy Yoghurt Alternatives coconut yoghurt: naturally creamy with probiotics almond yoghurt: lighter option with good protein content soy yoghurt: higher protein, often fortified with vitamins As you can see, there are plenty of healthy swaps for dairy products that you use, in many cases, interchangeably in recipes and baking. If you're not dealing with an urgent shift, such as a newly diagnosed allergy or sensitivity, take your time and experiment with all the different plant and non-dairy options for milk in your weekly menu. Dairy Withdrawal & Cravings Common Withdrawal Symptoms One aspect of going dairy-free that surprises many people is the psychological and physical withdrawal symptoms. Yes, that's right, dairy products, particularly cheese, contain compounds called casomorphins that can create mild addictive-like responses in some people. If you are someone who absolutely loves cheese and actually really craves, this could be you. The good news is that if you can get through the initial detox period, you will be fine and the cravings will dissipate. Days 1-3: Initial Adjustment In the initial first few days, you might experience headaches, mood swings, or increased cravings for dairy products especially cheese. This is your body adjusting to the absence of familiar foods and potentially addictive compounds. Distract yourself with other favourite foods during this time and be sure to keep well hydrated to reduce any cravings. Days 4-7: Digestive Changes After the first week or so, your digestive system will begin to rebalance. You may experience changes in your bowel movements, some bloating, or temporary digestive upset as your gut microbiome adjust to the change. Focusing your diet on plenty of high-fibre vegetables, lean protein and good hydration at this stage is important to help stabilise things quickly. Week 2-3: Stabilisation Most withdrawal symptoms subside, and you'll likely start noticing positive changes like reduced bloating, clearer skin, or improved energy levels. Month 1+: Full Benefits The full benefits of eliminating dairy become apparent. Skin improvements, digestive health, and energy levels typically show significant improvement by this point. Managing Cravings Successfully How To Cope With Dairy Withdrawal As I mentioned, if you can stick with it, withdrawal symptoms from dairy don't last very long, and there are many things you can do to get through this stage quickly. In fact, the journey to dairy-free can be an eye-opening process and a hidden opportunity to better your eating habits overall. Plan Satisfying Alternatives Use the journey to going dairy-free to plan delicious dairy-free main meals and snacks, and have them readily available for when cravings hit. Search Pinterest or blogs like this one for new recipes that use alterative ingredients and experiment with different seasonings, ingredients and eating styles. You don't have to go without, just find delicious swaps for your favourite dairy-based meals. A creamy coconut yoghurt with berries or a rich cashew-based cheese can satisfy cravings while supporting your goals just as much as Greek yoghurt or camembert. Address Emotional Connections For many of the women I've helped transition, dairy foods often pop up as comfort foods and are deeply tied to emotional memories. Acknowledge these connections if they come up for you as well, and push past them by actively creating new positive associations with dairy-free alternatives. You don't have to give up Mac & Cheese just because you are now dairy-free, there are many ways to make it and other traditional cheese dishes using other ingredients. And the best part, more often these non-dairy alternative are much healthier and better for you! Stay Hydrated You wouldn't necessarily associate water with dairy, however proper hydration supports the detox process and can reduce the intensity of withdrawal symptoms. Aim for 3 litres of clean drinking water per day while in the elimination phases of going dairy-free. You might like to enjoy infused water during this time, like the recipes you'll here and here. Focus On Nutrient Density This is not the time to restrict or skimp on nutrition. Filling your diet with nutrient-dense, satisfying foods will help reduce dairy and sugar cravings and supports your body through the transition period. Build a well-balanced plate at every main meal with a portioned serving of lean protein, high-fibre fruit and vegetables, a source of healthy fat and high-fibre carbs. Foods To Avoid On A Dairy-Free Diet Healthy Swaps & Dairy-free Options Finding you feet and learning what to avoid when going dairy-free goes far beyond just avoiding milk and cheese. Dairy ingredients appear in many processed foods and many obscure names, making reading nutrition labels an essential skill. Dairy can be hidden in unexpected products such as baked goods, sauces, and even some types of non-dairy creamers. Common dairy ingredients like whey, casein, and lactose can often be found in items that may not immediately seem dairy-related. Here's some of the most common places you'll find dairy and dairy products lurking: Full Dairy Products: all milk types (cow, goat, sheep) cheese in all forms yoghurt, all types and kefir products butter and ghee cream which includes heavy, light, sour cream ice cream, some sorbets and frozen yogurt condensed and evaporated milk Hidden Dairy Ingredients Many processed foods contain dairy derivatives that aren't immediately obvious that can trip you up and undo all your hard work. Again, this is where reading nutritional labels is so important. To help you with this, I wrote a full guide on reading food labels, here that you might find especially helpful right now. Hidden Dairy Products To Eliminate Protein Derivatives: casein and caseinates, insoluble protein found in milk whey and whey protein powders lactalbumin, a milk protein, also known as alpha-lactalbumin (α-LA) lactoglobulin, another milk protein Other Dairy Compounds: lactose, the main sugar in milk, (glucose and galactose joined together) milk solids, the dry components of milk, consisting of proteins, fats, lactose (sugar), and minerals butter flavour, sourced from butter, soybeans, or other oils milk chocolate, contains cocoa solids and milk solids malted milk, a mixture of malted barley, wheat flour, and evaporated whole milk powder Unexpected Sources: many breads and baked goods, especially overly processed types processed meats and hot dogs non-dairy coffee creamers (many contain casein) some medications and supplements, oral contraceptives, statins, pain relievers, asthma medications salad dressings and condiments, stay away from pre-made creamy or dry packaged sauces protein bars and powders As you can now see, getting the hang of reading nutritional labels is so important when shifting to a more dairy-free diet. I know it might feel like you need to become an "ingredient detective" on the hunt every time you hit the grocery store at first, but it does becomes easier and easier. Start by keeping an eye out for those "contains milk" statements on packaged foods, those are your first line of defence. Be willing to dig deeper into the ingredients, you'd be surprised at how hidden dairy can be in manufactured foods. Put on your detective hat, and make sure you’re fully equipped to navigate the aisles with confidence. MY FAVOURITE KITCHEN ESSENTIALS Advertisement | Kitchen Warehouse Dairy-Free Meal Planning & Ideas (Delicious Options For Every Meal) Creating satisfying, nutritious meals without dairy is easier than you might think. The secret is focusing on naturally dairy-free wholefoods and learning to use plant-based alternatives effectively in your favourite recipes. Here's some of my top recommended recipes to start with whether you're a total beginner to homemade food or just newly going dairy-free. Breakfast Ideas Creamy Overnight Oats: use coconut or oat milk, chia seeds, and fresh fruit for a satisfying morning meal that's rich in fiber and plant-based protein. Smoothie Bowls: blend frozen fruits with coconut milk or almond milk, then top with nuts, seeds, and fresh fruit for a nutrient-dense start to your day. Avocado Toast: top whole grain bread with mashed avocado, hemp seeds, and everything bagel seasoning for healthy fats and all-day energy. Coconut Yoghurt Parfait: layer coconut yoghurt with berries, granola, and a drizzle of honey for a probiotic-rich breakfast that supports digestive health. Lunch Options Buddha Bowls: combine quinoa, roasted vegetables, legumes, and tahini dressing for a complete meal that's naturally dairy-free and packed with nutrients. Hearty Salads: build satisfying salads with mixed greens, protein sources like chickpeas or hemp seeds, and homemade vinaigrettes. Soup and Sandwich: pair vegetable-based soups with sandwiches made on dairy-free bread with plant-based spreads and plenty of vegetables. Grain-Based Bowls: use brown rice or quinoa as a base, add roasted vegetables, and finish with nutritional yeast for a cheesy flavour without dairy. Dinner Solutions Stir-Fries: use coconut milk or vegetable broth for creamy sauces, and serve over brown rice or quinoa for a satisfying meal. Pasta Dishes: make creamy sauces using cashew cream or coconut milk, and add plenty of vegetables for nutrition and flavour. Roasted Vegetable Dishes: season vegetables with herbs and olive oil, then roast until caramelized and serve with grain or legume-based sides. Curry Dishes: coconut milk creates naturally creamy, dairy-free curries that are packed with flavour and nutrition; use coconut cream in place of sour cream or Greek yoghurt Snack Ideas Energy Balls: made with dates, nuts, vegan protein-powder and coconut, these provide all-day energy and satisfy sweet cravings. Hummus and Vegetables: a protein-rich, satisfying snack that's naturally dairy-free and nutritious. Trail Mix: combine nuts, seeds, and dried fruit for a portable snack that provides healthy fats and protein. Coconut Chia Pudding: a creamy, satisfying snack that's rich in omega-3 fatty acids and fibre. Nutritional Considerations When Going Dairy-Free One of the common concerns Nutritionists have when support people to eliminate dairy is to ensure that you still get an adequate intake of certain nutrients, particularly calcium, vitamin D, and B12. This is why creating a balanced diet of wholefoods are so important for transition and make all the difference in your success. With proper planning, a dairy-free diet can be nutritionally balanced and even more nutrient-dense than a dairy-containing diet. Key Nutrients To Focus On Calcium Sources: dark leafy greens (kale, collard greens, Bok Choy) sesame seeds and tahini, use raw, organic almonds and almond butter, use raw, organic fortified plant milks from almond, cashews, oats or soy canned fish with bones (if you are not fully plant-based) Vitamin D: since vitamin D isn't naturally abundant in most foods, you may need to supplement and this is regardless of whether you consume dairy; take oral drops and get 20 minutes of sun per day Protein: plant-based proteins like legumes, nuts, seeds, quinoa, and hemp provide your body with complete amino acid profiles when eaten in variety throughout the day B-Vitamins: nutritional yeast is an excellent source of B-vitamins, particularly B12, and adds a delightfully cheesy flavour to many dairy-free dishes. Fun fact. Many people find that their overall nutrition dramatically improves when they embrace a dairy-free diet. This is because eating fully dairy-free requires you to really think twice and diversify your food choices, including many more whole foods and plant-based options in your diet. More Dairy-Free Resources If you're ready to embrace the dairy-free lifestyle, come browse more of my plant-based recipes and clean eating guides for continued inspiration and support on your dairy-free and clean eating journey. You Might Like 10 Dairy-free Desserts That Are Easy To Meal Prep Healthy Holiday Chocolate Pudding (Paleo & Dairy-free) Healthy, Raw Chocolate Chia Pudding (Dairy-free & Sugar-free) Guiltless Sugar-free, Dairy-free Chocolate Dipping Sauce Recipe Nutritionist Note Switching to an all dairy-free diet can feel like a huge undertaking at first, but for so many of my clients it turns out to be one of the most positive changes they make. What often begins out of necessity, whether it’s intolerance or allergies, can quickly become a lifestyle they actually prefer, simply because of how much better they feel. Frequently Asked Questions How long does it take to see benefits from going dairy-free? Many people notice digestive improvements within 3-7 days, while skin and energy improvements typically take 2-4 weeks. Full benefits, particularly for inflammatory conditions, may take 2-3 months to become apparent. Will I get enough calcium without dairy? Absolutely! Many plant foods are excellent sources of bioavailable calcium. Dark leafy greens, sesame seeds, almonds, and fortified plant milks can easily meet your calcium needs. In fact, some studies suggest plant-based calcium sources may be better absorbed than dairy calcium. Are dairy-free alternatives healthy? It depends on the product. Wholefood alternatives to dairy like nuts milk, seeds, and coconut are naturally nutritious. When choosing packaged alternatives, read those labels and choose options with minimal ingredients and unnecessary additives. Can I still bake without dairy? Yes! Dairy-free baking is completely possible and often produces delicious results. Coconut oil, plant-based butters, and various milk alternatives work very well in most recipes. You might need to experiment with ratios, but the results are often indistinguishable from dairy-based baked goods. What if I accidentally eat dairy? If you have an allergy, follow your healthcare provider's emergency plan. For intolerance, you might experience digestive discomfort, but this will pass. Don't let occasional mistakes derail your progress – just get back on track with your next meal. Is going dairy-free expensive? It doesn't have to be. While some specialty products are pricier, focusing on naturally dairy-free whole foods like fruits, vegetables, grains, and legumes can actually reduce your grocery bill. Make homemade alternatives when possible to save money. Can children follow a dairy-free diet safely? Children can thrive on well-planned dairy-free diets, but it's important to work with a paediatric nutritionist or healthcare provider to ensure all nutritional needs are met, particularly calcium and vitamin D for growing bones. How do I handle social situations while dairy-free? Communication is key. Let hosts know about your dietary needs in advance, and offer to bring a dish to share. Most restaurants can accommodate dairy-free requests, and many now offer dairy-free options on their menus. I'd love to hear about your dairy-free journey! Share your experiences, favourite substitutions, or questions in the comments below, or join our supportive Facebook Community where you'll find lots of dairy-free inspiration and support from others on the same path. 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! Important Note: The information share herein isn't intended to replace professional medical advice. PCOS affects everyone differently, and what works for one person may not work for another. Always consult with your healthcare provider, registered dietitian, or qualified nutritionist before making significant changes to your diet, especially if you're taking medication or have other health conditions. Your medical team knows your individual situation best and can help you create a plan that's right for your unique needs.

Certain foods have fat burning or metabolism boosting properties, and by adding them to your diet these foods can intensify your weight loss efforts. If you follow my Instagram, you know I am a bit of a smoothie bowl addict, and love to jam-pack my blender with fresh, wholesome goodness. This is one of the simplest ways to boost your body's fat burning capabilities and deeply nourish at the same time. Fat Burning & Metabolism Boosting Smoothies Ideas + Recipes The secret to boosting your metabolism and increasing your body's fat burning capability is by adding smoothies to your weight loss plan and choosing key whole food ingredients. You need a healthy balance of nutritionally dense foods, those naturally rich in dietary fibre, wholefood sourced fat, fibre-rich carbohydrates and clean protein. When you get this combo just right, the foods you eat actually help to rev the metabolism, support the body in better fat distribution and improve gut health, all of which has a direct affect on your weight loss efforts. Here I have broken down the healthy ingredients I recommend clients consume for weight loss and a better sense of well-being. Pick and choose 2 - 5 of these ingredients for your smoothies, and then go here for additional tips and recipe ideas. Weight Loss & Well-being Ingredients Apples - low in calories, high in fibre which keeps you full for longer; contain polyphenols which boost the metabolism of all types of body fat. Add 1/2 apple with the peel. Avocado – a healthy fat, contains dietary fibre and essential vitamins such as B6 (reduces cortisol, the "stress hormone" which stimulates belly fat retention). Add 1/2 an avocado in your smoothies. Beetroot - high in fibre, naturally sweet, increases oxygen flow to muscles. Add 1/2 beetroot (chunks or shredded) to smoothies. Berries – naturally sweet, low carb, high in dietary fibre, bursting with antioxidants; naturally helps burn fat. Add 1/2 cup to your recipes. Cinnamon – a powerful antioxidant that boosts the metabolism and insulin function, lowers cholesterol. Add 1-2 tsp to your recipes. Capsicum (hot chillies) – the compound found in cayenne acts a natural appetite suppressant and helps reduce visceral belly fat. Add 1/2 tsp to smoothies. Chia seeds - provide 10 grams of fibre in 2 tbsp; help control hunger and reduce belly fat. Add to smoothies or as a topping. Chocolate (dark) – 70% raw cacao has high concentrations of polyphenols that stimulate a burn fat; high in magnesium. Add 2-3 tsp of the powder to smoothies; a sprinkling of nibs topping for bowls. Coconut oil – a healthy fat that can boost the body's fat burning ability. Add 1 tbsp to your recipes. Grapefruit – high in phytochemicals that stimulate the body to break down fat. Add a drop of edible grapefruit oil or half a fresh grapefruit fruit. Flaxseed –high in omega-3 fatty acids and fibre. Use the ground seeds, 1- 2 tsp. Green tea – the caffeine in tea is loaded with antioxidants and catechins which help accelerate fat-burning; use cooled tea or Tegreen supplement* Greens Balance - a blend of whole fruit and vegetable powders rich in antioxidants, phytonutrients and fibre. Add 1 scoop to smoothies daily. Hemp - rich in fibre; a natural appetite suppressant helping you feel full for longer; reduces hunger cravings. Simply adding 2-4 tbsp of hemp seeds. Egg – if you are not vegan, eggs are a fantastic source of protein which helps boost metabolism; the body digests the protein and uses the fat and calories for fuel. Great in recovery shakes. Maca root - the superfood powder balances the body's natural hormones supporting your weight loss efforts; try 2 tsp in smoothies. Pumpkin seeds – a rich source of digestible protein that helps stabilise blood sugar levels; contains zinc which is important for fat burning. Add 2 tbsp to your smoothies or as a topping in smoothies bowls. Psyllium husk - low carb, source of natural fibre, improves gut health and helps keep you regular; psyllium also keeps you feeling fuller for longer. Add 1 tbsp to start with and then work up to 3 tbsp in your smoothies. Spinach & leafy greens – low calorie, rich in phytonutrients, chlorophyll, and essential dietary fibre. Add 1 cup to smoothies. Spirulina - a Hawaiian algae (usually powder or liquid) that contains protein and fibre and may improve weight loss while increasing energy levels. Try 1-3 grams a day. Turmeric - a warming spice, increases the body temp and boosts metabolism. use ground powder form only; it is also an anti-inflammatory and antioxidant. 1-2 tbsp in smoothies. Try this recipe or this one. Walnuts - provides omega-3 fatty acids that activate fat-burning by changing your insulin resistance; lowers bad cholesterol. Add 5-10 in your smoothie. Whole grains – choose oats or quinoa; high in essential fibre; slow-burning to keep you satiated, improve gut health and IBS symptoms. Add 1/4 cup to smoothies. *If you don't enjoy the taste of green tea, you can omit the tea and add one capsule of this metabolism booster, then up the coconut water to 250ml. Adding many of the above suggestions not just to your smoothies, but also your main meals and snacks can help boost your metabolism naturally. Not only that, but all of these wholefood suggestions provide your body with many essential nutrients that will help improve your overall wellness. RELATED: Learn Natural Ways To Lose Weight & Boost Metabolism Fat Burning Smoothie Recipes After a strenuous workout, it is important to refuel and nourish the muscles worked. The best time to do this is directly after you stop the fitness activity. This is when the microconidia of your muscles' cells are the most absorbent and able to soak up essential nutrients. I like to think of this as a flower opening for pollination from bees; nourish when your cells are most receptive. And the most important nutrients to deeply replenish cells is protein. NUT BUTTER & CHOCOLATE BURNER SMOOTHIE 250ml unsweetened almond milk 1/2 medium banana, frozen works best 1 tbsp high quality, raw peanut or almond butter 2 tbsp crushed walnuts 1/2 cup steamed, cooled cauliflower 2 tsp raw cacao powder 1/2 tsp cinnamon 1/2 cup crushed ice Blend all the ingredients and serve in a bowl with pumpkin and hemp seeds over the top. NOURISH ME NOW SMOOTHIE 250ml organic, coconut water (ultra hydrating) 1 handful of organic spinach 1-2 scoops whey or plant-based protein powder 1/2 banana, frozen is best 2 tsp spirulina powder 1/2 lime, juice (optional) 1/2 cup crushed ice Blend all ingredients in a high-powered blender and serve in a bowl with your favourite toppings. Be sure to chew slowly, and take your time eating this bowl. Alternatively, you can leave out the ice and make a more shake-like smoothie you can drink for faster absorption. FAT BURN BOOSTER SMOOTHIE 1/2 cup frozen mixed berries 1 cup fresh, organic spinach 250ml unsweetened almond milk 1-2 scoops whey or plant-based protein powder 2 tsp greens powder 1/2 ripe avocado 2 tbsp pumpkin seeds 2 tsp chai seeds 1/2 cup crushed ice (optional) Blend all the ingredients and serve in a bowl with fresh berries and coconut flakes for toppings. You may also like to grab my 7 Day Fat-Burning Smoothie eBook to use while enjoying the above recipes as well. The recipe book is jam-packed with deeply nourishing smoothie recipes and a full 7 day Meal Plan all geared towards support healthy weight loss! Healthy + happiness, Emma Lisa xx Enjoyed this post? If you enjoyed this blog post, I have a favour to ask. Please take moment to subscribe, and to write a review. Doing this helps me know you found value here in the content I work hard to share, and I would be truly grateful. Thank you so much! Let's connect in the Eat Nourish Glow Facebook group! Or come see what goodies I'm sharing on Instagram!

Ready for a real simple treat? My plantbased strawberry smoothie recipe is the perfect way to welcome summer and tastes more like dessert than a wholefood smoothie. Its an excellent breakfast recipe for the whole family, and the kids will absolutely love it. Let's learn why and get blending... JUMP TO RECIPE ↓ HOME » ALL RECIPES » PLANTBASED » SMOOTHIES » Strawberry Almond Bliss Smoothie Recipe (High Protein) | Eat Nourish Glow Smoothies make for some of the healthiest meals and are cheap to make. Blending fruit, greens and vegetables together with a few superfoods or protein, is one of the fastest ways to make a densely nutritious meal. On a budget? Smoothies are an excellent way to use up leftover fruits and vegetables, or produce that is about to spoil. I know in my household of five kids, once the bananas freckle, they turn their noses up at them. Freeze or blend produce that is nearing its expiry to avoid wasting food. Its also helpful to buy in-season or on sale to make wholefood smoothies a cheap way to nourish. In our family, we love taking the kids to the berry farms and picking our own bumper crop to freeze for later in the year. You Might Like: Raw Cacao Almond Bliss Smoothie (High Protein) → Green Goddess Super Slimmer Smoothie Recipe → Strawberry Cauliflower Smoothie Recipe → The 2-Minute Mango Smoothie Recipe For Weight Loss → What Goes In Smoothies? What makes a smoothie? What doesn't is a much shorter list. You can add just about anything to wholefood smoothies to create some of the most delicious and Instagram worthy meals. Typically, a smoothie contains a few fruits, leafy greens and a vegetable or two. This is combined with liquid from water, coconut water or dairy and plantbased milk. Most health conscious people add in extra fibre, protein powder, and healthy fats to the mix to create a well-balanced meal out of smoothies. Try preparing smoothies using all of these ingredients: high fibre, low carb fruits such as berries (all types), mango, citrus, banana etc vegetables of all types either raw or steamed like sweet potato and cauliflower leafy greens such as beet and carrot tops, lettuce, kale, spinach, or watercress protein such as from organic, whey-based or plantbased sources healthy fats from coconut oil, nuts and seeds, or fruit like avocado superfood powders and ingredients to boost antioxidants and the nutrient profile There are so many ways to make your smoothies into a powerhouse of nutrition simply by balancing the nutrients with wholefood ingredients. Try My Mini Wholefood Recipe Collection Get this FREE recipe collection with healthy and delicious breakfast, lunch, and dinner recipes that nourish from the inside out. Each recipe is jam-packed with goodness and created by a qualified Nutritionist, for nutrition you can trust is good for you. Stop eating boring food to be healthy, come see how good healthy tastes – download your free recipes today! You Might Like: Smoothie Hacks To Make Your Morning Breakfast Quick & Easy » Green Smoothies Need To Be In Your Belly At Least Once Per Week » Join The Free Nutritionist-led Membership Group For More Recipes » Why are smoothies considered so healthy? Blending wholefood ingredients together can be a very healthy way to consume more fruit, vegetables, greens and nutrients. When you blend (versus juice), you retain all the dietary fibre found in plantbased foods. Fibre is a macro nutrient that is required daily for good health and can only be found in the foods you eat. Berries are an excellent, nutrient-rich source of fibre, taste fabulous and are super easy to meal prep into ready-made "smoothie drops". Having smoothies every week can help you consume more essential fibre, vitamin-rich fruits and veggies than if you had to eat them individually. Smoothies are great time saver and as along as you don't go overboard with the ingredients, can support natural weight loss, better gut health and overall well being. More Wholefood Smoothie Recipes → Key Ingredients Used Strawberry Almond Bliss Smoothie Recipe (High Protein) | Eat Nourish Glow This recipe is an Eat Nourish Glow favourite, and for good reason. The ingredients used provide a low carb smoothie that is high in protein with a scrumptious berry flavour. Protein paired with fibre helps to balance your blood sugar levels, reduce food cravings and will leave you feeling fuller for longer. yep, you can say goodbye to afternoon snacking and brain fog! Strawberries: and most berries are an excellent low carb, high fibre ingredient for smoothies. Almonds: not only add a nutty flavour to smoothies, but they are also a wholefood source of healthy fats, fibre, protein, magnesium and vitamin E. Protein powder: is an important building block of bones, muscles, cartilage and skin. You can only find this essential macro-nutrient in the foods you eat every day. Adding whey or plantbased protein to smoothies creates a well-balanced meal and is helpful to diabetics who enjoy smoothies. When making smoothies, it is important to be choosy with the ingredients and be mindful of creating a balanced meal (or snack) from your recipe. A serving of high fibre fruit paired with a lean, protein source is an easy to create a nourishing smoothie into a main meal. Healthy Smoothie Variations This smoothie recipe is super easy to adapt by mixing up the ingredients. You can make it extra high protein by adding nuts and seeds, low carb and high in fibre by sticking to berries as the fruity ingredient, or make it extra nutritious by adding superfood powders like raw cacao, acai, maca root, etc. Mixed berries: fresh or frozen, berries are a low carb, high fibre fruit to add to your smoothie recipes. Try this same recipe with a cup of mixed berries or use them on their own such as blueberries, blackberries or raspberries. Other nuts or seeds: make super healthy additions to smoothies. Nuts like walnut, cashew or pecan provide healthy fats, fibre and a delicious, subtle nutty flavour. Try high fibre seeds like pumpkin, flax, chia and sunflower for extra protein and nutrients. Raw cacao powder: is a magnesium-rich superfood powder made from raw chocolate beans, and has many health benefits. Add the powder to your smoothies, baking, desserts, coffee and overnight oats or chia pudding for a chocolate flavour. No matter which version you choose, adding raw cacao to your meal plan each day is fabulously delicious way to nourish and consume more essential nutrients and antioxidants. Food Sensitivities What if I am allergic to berries? If you have an allergy or sensitivity to berries, the body thinks the fruit is a toxin, rather than a food. This kick in the immune system to react by releasing histamines and antibodies to fight the "toxin". Allergic symptoms range from a skin rash or hives, throat swelling, or gastrointestinal issues and more. Swap the berries for mango, banana, or cherries for an equally delicious smoothie recipe. Warning: this recipe also contains nuts: if you have a sensitivity or are allergic to nuts, you will need to adjust the recipe to remove the almond butter and milk. Instead, try the recipe with coconut, cow or goat's milk, oat or soy as healthy alternatives. If you want to use the butter, try flax seed, sunflower seed, tahini butter instead of the almond butter used. Try My Mini Wholefood Recipe Collection Get this FREE recipe collection with healthy and delicious breakfast, lunch, and dinner recipes that nourish from the inside out. Each recipe is jam-packed with goodness and created by a qualified Nutritionist, for nutrition you can trust is good for you. Stop eating boring food to be healthy, come see how good healthy tastes – download your free recipes today! You Might Like: Smoothie Hacks To Make Your Morning Breakfast Quick & Easy » Green Smoothies Need To Be In Your Belly At Least Once Per Week » Join The Free Nutritionist-led Membership Group For More Recipes » Strawberry Almond Smoothie Recipe Strawberry Almond Bliss Smoothie Recipe (High Protein) | Eat Nourish Glow This plantbased strawberry smoothie is naturally high in protein, healthy fats and is densely nutritious. I enjoy it with a heaping of ice during blending to make a thicker smoothie like soft-serve ice cream, but it is also just as yummy served in a cute mason jar with a wide straw. Strawberry Almond Bliss Recipe Ingredients 250ml almond or oat milk, unsweetened 1 small banana, frozen 40g Vanilla flavoured protein powder (I use vegan 'Nourish by @aussiebodies) 3 tbsp almond butter or 10 almonds, organic 2 tbsp chia seeds 1 tsp maca root, powder 1/2 tsp cinnamon, ground 1/2 cup crushed ice (optional, gives a thick texture) Method In a blender, add all the ingredients and process on high until well combined. Add the ice if you want a thicker, more soft-serve consistency. Pour in a mason jar glass or serve in a smoothie bowl (as pictured) with your favourite toppings. Batch Cook & Meal Prep Yes, you can batch cook and meal prep smoothies! Many of the ingredients used in smoothies can be prepared ahead of time and kept in the freezer until you are ready to blend. This is worth the time spent on meal prep to create fast, easy garb-and-go meals for you and the family. Pre-chopped bananas that are too freckled and unappealing for the kids to eat. They are perfectly ripe at this point and provide a lovely texture to your smoothies when frozen. Chop and add to individually portioned zip-lock bags or a big storage container. They will keep for several months. Freshly picked berries also freeze very well and will keep month in the freezer. Using an ice cube tray you can freeze any milk, yoghurt or other liquids used in your smoothies. Add a few cubes to your blender to equal the liquid used in recipes, or add to the above mentioned zip-lock bags and create a pre-portioned smoothie bag with all the ingredients (except the powders) in a "drop bag". When you want to make the recipe, simply drop all the ingredients from the freezer bag into your blender, add the powder ingredients and hit blend. Easy as! If you love smoothies or are just getting into them, be sure to check out my berry smoothie themed 7 Day Meal Plan geared towards supporting a wholefood diet. You can choose from high protein, fat-burning and other delicious smoothie recipes by visiting the shop, click here. Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Enjoyed this post? If you liked this blog post, I have a favour to ask! Please take moment to subscribe, and to write a review. Doing this helps me know you found value here in the content I work hard to share, and I would be truly grateful. Thank you so much! 📌 SAVE RECIPE TO PINTEREST

We've all been there, right? Indulging in a little harmless comfort food or a night out on the weekends. I get it, weekends are for relaxing and having fun with friends and the family, not to let your healthy habits all go out the window. You need to be mindful of weekend nibbling and find a balance that complements your health goals and usual habits. Read on to learn how to maintain a balanced and healthy relationship with food over the weekends and days off from a Nutritionist. JUMP TO TIPS » STRESS EATING » NUTRITION » STRESS EATING: How Do I Stop Binge Eating On Weekends? | Eat Nourish Glow If you feel like you lose control every weekend when it comes to dining out, you’re not alone. As a Women's Nutritionist, one of the most common questions I get is: “why do I eat so well all the week, only to binger on weekends?” If this sounds all too familiar, take a breath, you’re in the right place. I believe that weekends should be about rest, enjoyment, and connection. But after a long work week, kiddie routines, school runs, and the juggling the stress of it all, it’s easy to fall into a cycle of binge eating and guilt. That is, until now—let’s flip that script. Grab a pen or screenshot this post, today I’m sharing my simple ways you can halt weekend overeating, strike a better balance, and build a healthier relationship with food (without giving up your favourite treats!). How Do I Stop Binge Eating On The Weekends? Weekends are something many of us look forward to, a day or two meant for relaxation and spending quality time with friends and loved ones. But it can be all too easy, especially after a stressful week of work and kids, to find yourself stuck in a cycle of weekend binges and overeating. So, let me share some of my simple tips to help you in breaking free from the weekend binge trap and establish better healthier eating habits (while still enjoying food). But first.... Why Weekend Overeating Happens Weekend overeating isn’t about a lack of willpower. It is more about your eating habits, mindset, and opportunity. After a disciplined week, the weekend often becomes a time to “let go,” and that contrast sets many people up for overeating. In my many years of clinic experience, extreme restriction during the week often fuels indulgence on weekends, creating a frustrating cycle. And here's how we are going to break it: Ditch The All-or-Nothing Mindset Treating the weekend as a free-for-all often leads to regret and guilt. A better approach is integrating small indulgences into your weekday routine (like a piece of organic dark chocolate midweek), so weekends don’t become extremes. Allow yourself a sneaky caramel latte to visit with a dear friend, but also ensure that the rest of the day, your eating habits are clean and focused on nourishment. And this leads me into my next tip, plan your weekend eats thoughtfully. Plan Thoughtfully, Don’t Restrict Weekend meals often happen spontaneously; think last-minute dinners with friends, unexpected social events with free-flowing cocktails, or those end-of-week takeaways after a stressful few days. The key is to plan ahead, so you can lean into more nourishing choices without feeling deprived. Build in space for healthy treats and realistic flexibility so you can enjoy life without a restrictive mindset. One greasy pizza won’t undo your hard work during the week, but eating like that every weekend definitely will. Create A Weekend Eating Plan Success starts before Saturday, and one of the easiest ways to stop weekend binges is to plan ahead. Let's be honest, by Friday, most of us are running on empty, and that’s when the impulsive food choices like takeaway or a well deserved iced Frapp sneak in. So, try this instead: plan and prep healthy, weekend meals and snacks on Thursday night or Friday morning make a "weekend" grocery list that includes easy, nourishing options but some healthy-ish treats organise to eat a few "fun" foods you really enjoy so you have something to look forward to include salty and sweet healthy foods, these can often satisfy cravings for chips or lollies Remember, deprivation often leads to rebellion. Having a well thought out weekend plan can help you make intentional food choices that support your goals, instead of defaulting to takeaway, a packet of chips, or a late-night sugar binge. Don’t “Save Up” Calories For The Weekend This is a big trap and it nearly always backfires. If you restrict calories too much during the week to "earn" your weekend treats, you'll likely over do it when you grab that pizza or tub of Ben & Jerry's. This is because after deprivation, your will naturally crave quick energy (aka sugar and carbs) and this can lead to the following: strong and persistent food and sugar cravings that take a lot to leave you satisfied feelings of being “out of control” or like throwing in the towel on your healthy eating goals overdoing it, followed by guilt, regret and self-judgement Instead, prioritise nourishing yourself consistently all week long with well-balanced meals made with protein, fibre, and healthy fats. These macros will help to keep your blood sugar stable and reduce the urge to binge in the first place. Prioritise Protein & Fibre Every Meal If you really want to feel full, satisfied and in control, focus on maintaining good blood sugar balance. This is easy enough to do by balancing your plate. To practise this, simply build every meal around the following: plenty of greens and vegetables for added fibre, and eat these first where possible add a palm-sized portion of clean, lean protein source such as chicken, fish, tofu, eggs, legumes include a small amount of fibre-rich carbs like sweet potato, berries, and whole grains like quinoa add a little healthy fats in the way of avocado, olive oil, seeds, nuts This simple approach will keep you fuller for longer, reduce sugar cravings, and will help you enjoy your meals without needing to keep snacking afterwards. It works both at home or when you are dining out. Look for meals on the menu like fish or steak that come with salad or vegetables, hold the fries. Stop Telling Yourself, 'I'll Start On Monday' Weekend binges coupled with the mentality “oh, I'll just start over Monday,” never works. This is because you are labelling food as good or bad, and when you do, you give it too much power. I'll be honest, one indulgent meal doesn’t mean your healthy eating or weekend is ruined. You can enjoy a KFC family pack or fat Grill'd burger with friends and still nourish your body the next morning. You can have the popcorn at the movies and still maintain healthy. Here's why: it’s not a “cheat meal,” it’s just a meal your body isn’t a bank account, it doesn’t reset on Monday you’re allowed to enjoy food without the guilt One junk food meal won't undo months of healthy eating, just like one super healthy meal won't undo an unhealthy, imbalanced diet. You can include the occasional takeaway, savour every bite, and still maintain healthy. So, if you feel like you've messed up, you haven't. Just keep going. Practice Mindful Eating (Even For Treats) Mindful eating can be such a helpful tool over the weekends. It's a way to destress, dial into your body and can help you slow down to check in with what your body actually needs. High, unregulated stress can lead to sugar and food cravings. Here’s how try a little mindfulness around eating over the weekends: make time to sit down to eat, even for your snacks. put your phone away and really be present while you eat. chew slowly and take your time to notice the aroma, taste, texture, and sensation of eating. purposely pause halfway through a meal and ask: “am I really still hungry?” The more present you are at mealtime, the less likely you'll be to binge or over do it. And if you do end up overeating, please don’t beat yourself up over it. Use it as feedback, not failure. Stock Your Kitchen With Feel-Good Alternatives Nope, you don’t need to swear off all snacks or sweets to maintain healthy. You just might need to upgrade them from highly processed, sugary options, to more balanced meals and snack items. Here's a few ideas to help get you started: crisps → try air-popped popcorn, roasted chickpeas, and homemade air-fryer vegetable chips ice cream → make your own or try Greek yogurt with berries and a drizzle of dark chocolate pizza → make your own with a low carb cauliflower base or on low carb wrap lollies → frozen grapes or fruit skewers, or make your own sugar-free gummies A super fun way to counteract poor weekend eating habits, it to try out new recipes with the kids and whole family. Don't be shy to experiment, and meal prep healthy, homemade snacks you can actually look forward to enjoying on weekends. Add Little Joy That’s Not Food Related Sometimes we binge, or over do it because food is the only “fun” or “relaxation” that we allow ourselves. Mums, can you relate? As a mum of four teens, I sure can. Instead of using food for comfort or to destress, what is something else that you can do or experience to fill your cup on weekends? You might like to try the following: a walk around the block by yourself for 5-10 minutes, or a leisurely walk in nature a bubble bath with that podcast you've been dying to listen to but never have time enjoying a morning coffee in the sun when its quiet outside before the household is awake a few minutes with a cup of herbal tea to read a good book or few blog posts host an impromptu dance party in the kitchen or shake out all your stress Make a list of 5 non-food things you can do that would bring you a little joy, and try to practise them at least once every weekend, because I'm here to tell you, you deserve joy that doesn’t come with a side of guilt! Get Support & Accountability Change is always so much easier with someone in your corner. If weekend nibbling has become a bad habit, try talking to a trusted friend about your stress or what might be triggering overeating. Join a group like my Facebook Community for peer support, or work with a Nutritionist like myself, who understands emotional eating and how to help change poor habits and create positive change. RELATED You Might Like Breaking Free from Emotional & Stress Eating: A Quick Guide How A Nutritionist Can Help You Stop Stress Eating How To Repair Your Relationship With Food In 4 Easy Steps Weekend Reset Tips (Sunday & Monday Recovery) I have a big rule in my nutrition clinic that we live by, and it frees my clients to breakthrough any setback. It says; "start where you are". This means no judgements, you simply begin making changes from where you currently find yourself. So if that is off the back of many weekend binges, or just one, this is what we are going to do to reset and pivot toward healthier weekend eating habits. Notebooks ready? Let's start put these tips into practise this weekend to glow on Monday. Hydrate First Thing a big glass of lemon water on Sunday morning can help reset not just your intention for the week, but also helps to hydrate. Most people don't realise that thirst and hunger feel the same, so start resetting hunger cues by keeping up top of your water and learning the physical difference between hunger and thirst. Choose A Well-balanced, Protein-rich Breakfast take your pick; creamy eggs with shaved smoked salmon on avocado toast with arugula, or a densely nutritious green smoothie with chia seeds and protein powder help stabilise blood sugar and prevent overeating. Kick off Monday morning or the day after a binge with nutrition hat works with your body, not against it. Move Your Body getting active in one of the best things you can to do to reset your appetite and get back on track. Now before you groan, a simple evening walk, easy morning yoga, or light stretching is all you need. It'll aid digestion, boost energy and mood without punishing workouts to rebalance with your body’s natural rhythm. Reset With Clean, Wholefoods stuff your diet with all the good stuff, so when you do indulge, its no biggie. Serve breakfast, lunch and dinner with a heaping serve of fresh or cooked veggies, lean protein, healthy fats and fibre-rich carbs to rebalance and nourish without deprivation. You body will love you for it! Forgive Yourself & Keep Going this is most valuable tip I can think of when if comes overcoming weekend; just keep going. Remember, one indulgent weekend won't ever erase all your hard work and commitment to healthy habits. Use any binges as a teachable moment of where you need to make some improvements and simply keep moving forward without guilt. Weekend eating doesn't have to derail your progress. The goal here isn’t perfection, instead it is awareness, intention, and balance. By thoughtfully planning ahead, staying mindful of your habits, and giving yourself room to enjoy without guilt, you can still make progress toward your health goals while enjoying your weekends. Small shifts add up. And the more you practice these simple strategies, the easier it becomes to nourish your body and still live your life. FAQ: Weekend Overeating Myths I overeat every weekend, does that mean I have binge eating disorder? Frequent weekend overeating doesn't automatically indicate an eating disorder; it can often stem from just poor eating habits, stress mismanagement or be due to overly harsh restrictions and rebellion. The key to understanding if you might have a serious problem brewing is ask yourself if your weekend binges are from emotional distress or loss of control, and if so, please consider talking to a qualified professional. Is it better to restrict calories after a binge? No, I advise against this. Restricting certain foods or calories after overeating generally leads to rebound behaviours and simply plie son the guilt. After a binge, reassess where you are at with your eating habits and emotional state and then pivot back healthier meals and balance. Purposely nourishing with healthy foods you know are good for you and that you love eating is far more effective at restoring calm and balance than restrictions. Nutritionist Note Weekend overeating isn’t about your willpower, it’s about patterns. By planning ahead, focusing on well-balanced nutrition, practicing mindful eating, finding healthier food options, you can get back to enjoying the weekends without worrying about binges. It’s about building awareness, planning ahead, staying consistent, and being gentle with yourself. Invite variety, enjoy real food, nourish your body—and allow weekends to feel just as balanced as weekdays. Want more support with food cravings, balanced eating, and weekend meal ideas? Join my free Facebook Community where we talk and have discussions about this every Friday. Remember, small changes add up to significant results, so take it one step at a time and celebrate each milestone along the way. Here's to a weekend filled with nourishing choices and a healthier, happier you! Enjoyed this post? If you enjoyed this post, I have a favour to ask. Please take moment to subscribe, and to write a review. Doing this helps me know you found value here in the content I work hard to share, and I would be truly grateful. Thank you so much! 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!

Salad often gets overlooked and is considered a boring or not filling enough, but the truth is, a well-put together salad bowl can be very satiating and a powerhouse of nutrition and flavour. Whether you’re looking to balance your diet, eat cleaner, or simply enjoy more vegetables in your diet, a salad bowl is the way to go. Today, I’m sharing with you my Nutritionist methods to make the perfect, wholefood-based salad bowls to add to your clean eating or weight loss menu. So, grab a warm cup of metabolic-boosting green tea, your notepad, and let’s explore these ideas together! JOIN FACEBOOK COMMUNITY ↓ MEAL PLANNING » SALAD BOWL RECIPES » NUTRITION » MEAL PLANNING: How To Create The Perfectly Well-Balanced Salad Bowls by Eat Nourish Glow In this meal prep guide, I am going to walk you through how to create the perfect salad bowls, focusing on healthy, wholefood ingredients that will help to keep you feeling full, deeply nourished, and satisfied. Many of these clean eating ingredients you probably already have sitting in your fridge or kitchen pantry. Chopping boards ready? Let's tuck in... Salad Bowls As Part Of A Balanced Diet If you have followed me even for a nano second, you'd know I am huge fan of salad and am always sharing my recipes cross my socials. The thing I love about salad bowls is just how easy it is to create a healthy, fulfilling meal from fruit, nuts, seeds, veggies and leftovers as part of a balanced diet. A thoughtfully put together salad bowl is more than just a handful of greens. Salad bowls can provide: wholefood nutrition: dietary fibre, lean protein, and healthy fats that can help support your overall health and wellbeing appetite control: high-fibre ingredients that leave you fuller faster, reducing the cravings and unnecessary snacking ease and versatility: salads are quick to prepare, fully customisable, and can cater to a variety of taste preferences and dietary needs delicious flavours: with the right ingredients and dressing, salads can taste positively mouth-watering How To Make The Perfect Salad Bowl Ok, so now that you're reconsidering the value of salad on your weekly clean eating menu, let me provide you with a simple list (see below) to help you get started,. These are fundamentals of making that perfect bowl and balancing your macros with every bite. Here are the essential components: 1. High-Fibre Base Begin with a fibre-rich base to enhance satiety and support digestive health. Dietary fibre is a core part of a well-balanced, clean eating diet and nourishes your gut microbes while also helping you feel satisfied on less food. So, if you're counting calories, dieting for weight loss, or aiming to rebalance your appetite, high-fibre ingredients should be a major focal point in salad bowls. Try these naturally high-fibre ingredients: plenty of leafy greens like arugula, collard greens, kale, spinach, and mixed spring greens add cruciferous vegetables like shredded cabbage, broccoli slaw, or Brussels sprouts negative caloric veggies like celery, cucumber, kale, zucchini, cauliflower and cabbage whole grains such as quinoa, farro, or brown rice for added fibre and texture nuts and seeds like almonds, chia, flax, LSA, pecans, pumpkin, sunflower, and walnuts By adding small portions of high fibre ingredients to salad bowls, you'll find they not only add flavour, but they provide many health benefits to support healthy, clean eating. Aim for 30g of fibre per meal. 2. Lean Protein Sources Protein is the building block of the human body, and is used for muscle repair, energy, and keeps you satiated after eating. Protein is a macro-nutrient you can only get from the food you eat and an essential nutrient in a well-balanced, clean eating diet. Include protein from a variety of both animal and plantbased sources: animal-based proteins include: grilled chicken breast, roast beef, turkey, ham or marinated lamb. hard-boiled eggs, cottage cheese, feta cheese, cheddar or mozzarella cheese. canned tuna, salmon, anchovy or fresh seafood like grilled prawns. plantbased proteins include: legumes such as chickpeas, black beans, or edamame. nuts and seeds like chia, flax and pumpkin seeds, slivered almonds, or hemp hearts. seasoned tofu, tempeh, or nutritional yeast The best combo in salad bowls for both taste and to feel satiated especially if dieting for weight loss, is to include a 30-60g servings of lean protein, and add a small serving of healthy fat. 3. Healthy Fats For Flavour & Satiety Healthy fats enhance the flavour and texture of salad bowls while keeping you full longer. Not all fats are created equal, so go for those from wholefood sources to add to your salad bowl such as: avocado, olives, soybeans (which also offer extra dietary fibre) nuts and seeds especially if you use a dressing made from tahini coconut nut, flaxseed and olive oil to use in homemade salad dressings fatty fish like anchovies, salmon or sardines for the flavour and fatty nutrients 4. Colourful Vegetables For Vitamins & Antioxidants A vibrant, colourful salad isn’t just visually appealing; it’s also packed with many essential vitamins and nutrients. Be sure to include these nutritious powerhouse ingredients: crunchy veggies like red, yellow orange capsicums, cucumbers, radishes, purple cabbage, or carrots roasted or grilled veggies such as grilled capsicums, eggplant, sweet potatoes, zucchini, or asparagus roasted or grilled fruit like pineapple, peaches, mango, and strawberries fresh additions like cherry tomatoes, shredded beets, red onion, and fresh herbs. They say eat a rainbow, and making a salad bowl full of brightly coloured ingredients is an excellent way to practise this. Aim for at least 3-4 different colours in your salad bowls. 5. Complex Carbohydrates For Long-Lasting Energy Add complex carbs to your salad bowl to help fuel your body with long-sustaining energy. These nutritious carbs, are used in small portions as you only need a little to reap the benefits. Try these: roasted sweet potatoes, carrots, parsnips, and other root vegetables quinoa, brown rice and couscous baked, steamed or roasted butternut squash and pumpkin Remember, you only need a little bit of complex carbs to get the benefits, so add in a small portion to your salad bowls such as 1/4 cup or less of quinoa, roasted starchy veggies or squash. 6. Toppings for Extra Flavour & Texture The final touches make your salad bowl exciting and irresistible. I love adding crunchy or sweet toppings to salad bowls that add an edible garnish or a little pizzaz to salad. Try these ideas: love crunchy: try baked tortilla strips, crushed rice crackers, crispy air-fried chickpeas, pine nuts, or toasted sunflower and pumpkin seeds savory girlie: try olives, sun-dried tomato, crumbled feta cheese, goat cheese, or nutritional yeast sweet tooth: try fresh berries, chopped fresh or grilled fruit, dates and cranberries, pomegranate seeds, apple, pear or orange segments Use the natural colour and textures of your salad bowl ingredients to help decorate your bowl and make for a stunning presentation. It is remarkably easy to do, and tastes utterly delicious. I encourage you to experiment with this and then come share your creation inside the Facebook Community, where you'll also find more inspiration just like this post. RELATED: You Might Like: How To Build A Balanced Plantbased Meal (by a Nutritionist) → How To Make A Healthy Raw Rainbow Bowl (by a Nutritionist) → Join The Free Nutritionist-led Membership Group For Ongoing Support → The Secret to the Perfect Salad Dressing A good salad dressing beautifully ties all the salad ingredients together. Dressing should be used sparingly and it is always best if you make your own from scratch rather than use store-bought. Commercial dressings are notorious for hidden sugars, additives and unnatural ingredients simply used to keep the product preserved on the grocery shelf. You can make your own delicious dressings at home with wholesome ingredients you probably already have int he pantry. Choose options that are flavourful yet healthy: Vinaigrettes Lemon, herbs and oil, balsamic, or apple cider vinegar-based blends are vinaigrette-style dressings, and are fabulous, low carb way to add little moisture and flavour to salad. You typically combine one part vinegar with 2-3 parts oil, and then add in lemon juice or peel, herbs and seasonings, crushed fruit, or chia seeds to make a tangy vinaigrette. Creamy Dressing Think rich and creamy, like a refreshing Greek yogurt ranch, spicy tahini drizzle, or an avocado-lime for a punchy Mexican kick. Creamy dressings are used sparingly, and provide a great way to add in a little extra protein or healthy fats to your salad bowls. You can easily them by combining your base ingredient such as yoghurt, tahini or smashed avocado with your favourite spices, a little liquid to make it slightly runny, then whisk it all up to create that creamy texture and consistency. Fruity Dressing Using fruit as the base for a sweet and tangy dressing makes a mouth-watering dressing that is wonderful on summer salads, or used when you want that little tangy zip to finish off your salad bowl. You can use any fruit you like, and typically smash or blend the fruit, and then add in a splash of vinegar, a little oil and whatever herbs and seasonings you like. For example, a combination of smashed kiwi, raspberries or mandarin oranges blended with white or balsamic vinegar, olive oil and chia seeds makes a divine dressing that is high in dietary fibre. Chia Seed Dressing Strawberries, blueberries, and raspberries are full of antioxidants and dietary fibre, making them perfect salad dressing ingredient. As mentioned above, combine them with tangy balsamic vinegar and chia seeds for a winning combo. This can be used on savory or even fruit salad for a flavourful dressing. Nut Butter Dressing This is one of my favourite types or dressings and is made quite simply with a small portion of nut butter, whisked with a splash of vinegar and oil. You can add soy sauce with peanut butter to create a Asian inspired dressing, or add chili and other hot spices for a flavourful kick. A little tahini, lemon and garlic makes a Greek-inspired dressing that is lovely on fresh salads, but also mouth-wateringly delicious over Buddha Bowls and warm salads. As you can now see, there are numerous ways to serve salad bowls that have heaps of flavour and many can transform boring old lettuce into a delicious and satisfying meal. Hopefully this has inspired you to start making more salad bowls and add salad as a healthy, clean eating staple in your weekly menu. You Might Like: How To Build A Balanced Plantbased Meal (by a Nutritionist) → How To Make A Healthy Raw Rainbow Bowl (by a Nutritionist) → Join The Free Nutritionist-led Membership Group For Ongoing Support → Sample Salad Bowl Recipe Ideas MEAL PLANNING: Sample Salad Bowl Recipe Ideas To Try This Week I couldn't just leave you without sharing some healthy recipes to help get you started. These are some of my favourite recipes to make and help me eat salad all week without ever getting bored. I encourage you to pick a few of these clean eating recipes, and add them to next week's menu. Then come jump in the Facebook Community and share your creations with us! Mediterranean Power Bowl Ingredients Base: use shredded spinach and arugula Protein: add diced grilled chicken, chickpeas, and crumbled feta cheese Veggies: chopped cucumber, cherry tomatoes, sliced red onion Toppings: Kalamata olives, sunflower seeds Dressing: a simple lemon zest and olive oil vinaigrette Plantbased Protein Bowl Ingredients Base: shredded kale and small portion of cooked, seasoned quinoa Protein: garlic-seasoned edamame beans, black beans, and hemp hearts Veggies: roasted sweet potato cubes, roasted zucchini wedges, shredded carrot Toppings: sliced avocado, and pumpkin seeds Dressing: tahini paste whisked with a lemon vinaigrette-style dressing High Protein Salad Recipe Ingredients Base: large handful of arugula and small portion of cooked, garlic-seasoned quinoa Protein: 1-2 hard-boiled eggs, grilled chicken or salmon, and cheddar cheese Veggies: spiralised zucchini, fresh snap-peas, raw broccoli florets Toppings: diced avocado, almond flakes, Dressing: garlic-green pea dressing made with cooked peas and avocado whisked in a vinaigrette Low Carb Salad Recipe Ingredients Base: handful of shredded kale or watercress Protein: Cajun chicken or tofu, diced cheese, 1-2 soft-boiled eggs Veggies: chopped celery, cucumbers, red capsicums Toppings: spicy air-fried chickpeas, pumpkin seeds Dressing: avocado dressing made with smashed avocado, garlic, Greek yoghurt and vinegar Tips For Make-Ahead Salad Bowls So, now that you are inspired to make more salad bowls, here's my top Nutritionist's meal prep tips to help you do the job in the least amount of time with a few savvy meal prepping habits. Meal Prep Proteins Many protein salad ingredients are easy to cook in advance such as grilled, air-fryer, or baked chicken, salmon or beef, hard-boil eggs, or roast vegetables and spiced chickpeas. You can even do this in bulk to so have heaps on hand for the week ahead and to add to other meals. Preserving Greens & Herbs To keep fresh and delicate greens from spoiling during the week, store the washed greens in airtight containers with a paper towel to absorb moisture. Some greens and herbs like watercress or parsley and basil, do well in a glass of water to keep them plump and hydrated. Pre-portion Ingredients Meals are easy to throw together when you have all the ingredients prepped and ready to go. I love using mason jars or meal prep containers for this, and make salad jars by layering hard, durable ingredients like carrots on the bottom then softer veggies like cucumber and tomato next, followed with the delicate greens on top. This creates easy grab-and-go meal options for the week, and you just eat from the jar or dump into a bowl and top with dressing just before eating. You can also batch cook other ingredients and have them in separate containers ready to be dumped into a plan for quick stir fry, casserole or other recipes. Store Dressing Separately As mentioned above, I recommend storing pre-cooked or chopped ingredients separately when possible to keep them as fresh as possible. Chicken kept in sealed container will keep fresher longer than when it is combined with other ingredients as the mix of natural bacteria can feed on each other. I use the 2-3 day rule and make sure all fresh or cooked food stuff is used up by then which is so much easier to do and persevere freshness if kept prepped and ready to tossed together. Nutritionist's Note If you'd like to learn more about healthy, clean eating, then come and join my free Facebook Community where I share heaps of healthy, wholefood recipes, nutritional advice, and weight loss support every week. Clean eating is something I regularly teach in clinic and on Zoom masterclass workshops. See my events page for the next masterclass on this topic or drop a comment below for me to answer your personal questions. Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a Certified Personal Trainer & Fitness Instructor, a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health. When she's not in clinic, Emma is mum to five kids, found in her test kitchen or sharing her creative talents for wellness content. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you enjoyed this post, I have a favour to ask? Please take moment to write a personal review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much!

Looking for a light and nutritious plant-based salad that is completely vegan and offers a delicious way to consume more veggies? Then you simply have to try this vegan primavera pasta salad recipe by fellow recipe creator Sara Tercero of Better Food Guru. In less than 20 minutes, you can have a super delicious plant-based recipe that gets my nutritionist tick of approval as a main meal or as a side dish. Ready to make it? Let's start cooking... JUMP TO RECIPE ↓ ALL RECIPES » PLANT-BASED RECIPES » SALAD RECIPES » Vegan Primavera Pesto Pasta Salad | Photo courtesy of Better Food Guru Primavera Pesto Pasta, Vegan Version So, just what is Primavera Salad? In Italian, "primavera" means "spring". This is where this plant-based salad gets is name from. It an American classic warm-weather dish, despite the Italian namesake, that is light, fresh. Seasonal vegetables are typically used to make meal primavera style meals, and traditionally these are usually paired with a creamy sauce and tossed with pasta. The recipe gets my nutritionist tick of approval because it is an excellent way for those interested in pursuing a more plant-based diet or for those who just want to eat healthier, to consume more vegetables. What Is Pasta Primavera Sauce Made From? Pasta primavera sauce is traditionally cream-based and made with not-so vegan ingredients such as chicken broth, parmesan cheese, heavy cream, and herbs like basil. It can also be made with other sauces such as the pesto used here, or you can omit the sauce altogether, and simply toss the pasta in a little olive oil and herbs. Key Ingredients Used Spiral Pasta Is Usually The Main Ingredient in Primavera | Eat Nourish Glow This plant-based version of primavera salad is not only easy to make, but it's also a healthy feed if you choose wholewheat or vegetable based pasta for the base. These are usually higher in dietary fibre than regular milled wheat and provide a more filling and nutritious option. I recommend using either type for this recipe and considering the texture. You also want a tough pasta that won't fall apart when its tossed with the other ingredients or if it sits in a moist sauce. This pasta is usually at its best flavour-wise the next day and makes a fabulously nutritious leftover side or main meal. Healthy Pasta Salad Variations Aside from making this pasta salad as it is, you can boost the nutrition and flavour of this and other salads simply by adding a variety of other healthy ingredients: avocado: pairs so well with onions and tomato. Add a 1/2 cup of chunks to pimp up this recipe and balance your bowl with a healthy fat. You may find you don't even want or need sauce if you try this variation. herbs: add a variety of your favourite fresh herbs to experiment with new flavours from the same recipe. I love finely chopping all kinds of herbs into my salads but especially enjoy using coriander, fresh mint leaves, Italian parsley, or Thai basil. citrus fruit: add a little tang to this vegan salad recipe with freshly peeled mandarins, grapefruit chunks or a little lime zest. Again, you may find no sauce is needed if you add the zip of citrus. vegan cheese: make a more traditional Primavera salad by adding plant-based feta or mozzarella cheese either to a homemade sauce or crumbled throughout. If you're looking to make this pasta salad recipe even more filling, consider adding some protein, such as plant-based options like beans, chickpeas, lentils, pasta, or tofu. If you add these, I recommend that you go sparingly on the pasta. If you are coeliac and gluten-free like myself, I make it with vegetable flour pasta, or you can even just omit the pasta altogether. On A Budget? Fresh or frozen veggies can be used for this plant-based recipe making this wholefood salad an excellent option for anyone on a tight budget. Cherry tomatoes are usually found year round at the shops (in Australia), and get super cheap after harvest season. I favour Solanato or Cherry, but if large tomatoes are cheaper, you can definitely substitute with them to meet your budget and not sacrifice taste. Its a myth that frozen veggies are subpar compared to fresh. In many cases, frozen produce is equally as fresh if not fresher as its picked and packed the same day whereas fresh produce has a significant delay in reaching the grocery shelves. So don't hesitate to use frozen vegetable mixes in your recipes if it means making veggies more affordable for you. RELATED: You Might Like 10 Delicious Vegan Salad Bowls To Try For Meatless Mondays » Warm Sweet Potato & Kale Salad (Menopause Friendly Recipe) » Easy Wholefood Spinach Salad With Feta, Dates & Walnuts » Vegan Primavera Pesto Pasta Salad PLANT-BASED RECIPE: Vegan Primavera Pesto Pasta Salad | Photo courtesy of Better Food Guru This Primavera Pasta Salad is a simple, healthy, and budget-friendly plant-based dish that's a great tasting way to add more veggies to your menu or ease into a more plant-based lifestyle. I love how Sara Tercero, in her recipe used pesto; I mean who doesn't love fragrant basil! It's a great dairy-free and plant-based alternative to cream sauces which are often high in fats and excess calories. Next time you're in the mood for something fresh and flavourful, give this plant-based salad a go. GRAB THE RECIPE: Better Food Guru → Batch Cook & Meal Prep Yes, you can easily meal prep this salad either in its entirety or by preparing all the ingredients ahead of time. Whether you use pre-chopped frozen veggies or prefer to prepare your own, you can add the veggies you'll use to a container for easy cooking later in the week. You can even pre-cook the pasta if you plan on making the salad in the next day or two. When you are ready to cook, toss all the ingredients together with the sauce and add to a tight, sealable container. The salad needs to be kept chilled to remain fresh, but will keep well for several days in the fridge. This makes it such a tasty plant-based to make either to use as a main meal, light lunch or side dish. Even a very small bowl could be used as a healthy snack. Mistakes to Avoid When Making Pasta Salad choose a shape and size of pasta that marries well with the veggies of choice. Avoid delicate pasta options that may fall apart in your salad when paired with chunky or hard veggies. overcooking or undercooking the pasta can ruin your primavera. If the pasta is overcooked it can fall apart easily making for a mushy salad. If its undercooked, it can also ruin the dish. make sure the pasta is fully cooked to your liking. not seasoning the pasta enough can leave you with a bland dish. Most of the flavour comes through by the next day, so be sure its flavourful at the time of making it. not dressing the pasta salad while it's still warm. This is how you can really bring out the mouth watering flavour of the salad even if you are serving your primavera cold. don't make your primavera pasta salad too far in advance. It will usually keep for 2-3 days but beyond that, thing can begin to get mushy or go off. For more expert meal prep tips, and time-saving meal planning hacks, head over to my Meal Prep category and discover how to make nutritious and delicious meals in advance. Why Is Pasta Salad Better The Next Day? Quite simply, because the natural flavours of the herbs, dressing and veggies just get better when they have had time to marinate. Yes, you can absolutely enjoy your primavera plant-based salad right after tossing it, but I recommend letting it sit in the fridge overnight or at least for a few hours. This will beautifully bring all the flavour out and just be more tasty. Join The Free Membership Group If you loved this recipe, come find more free recipes inside the free Eat Nourish Glow Membership group on Facebook. Inside the exclusive group, I share daily inspiration, recipes, nutrition challenges and so much more! Come join the wellness party; your body will love you for it! Click here. Nutritionist Note If you really enjoy these recipes... stick around with a cup of peppermint tea and browse this blog for more clean eating recipes, nutrition and healthy eating guides, and be sure to grab my free Recipe Collection, click here. You'll receive my Nutritionist-approved clean eating recipes to sample this week. Learn how to ease into healthy, wholefood eating that won't take you hours in the kitchen to eat clean and healthy. Come grab a copy, click here. Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating and plantbased 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, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you enjoyed this post, I have a favour to ask? Please take moment to subscribe, or to write a recipe review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much!

Having gorgeous foodie friends is always a bonus if you love experimenting with recipes and superfood ingredients like I do. The other day fellow foodie, Anna Kelly and I made a mess in the Eat Nourish Glow kitchen trying out new recipes with a bumper crop of mangoes. We came up with a winner that not only tastes like a tropical paradise with every mouthful, its also perfect for those looking for weight loss smoothie recipes (without banana). The 2-Minute Mango Smoothie Recipe For Weight Loss You'll Want To Enjoy Every Day | Anna Kelly 2-Minute Healthy Smoothies The beauty of smoothies is the opportunity to add a number of wholefood ingredients into one, delicious meal. Its a clever and inexpensive way to supplement your diet naturally and boost your weight loss efforts. Because smoothies are in liquid form, they are typically digested faster and hit the bloodstream quicker than if your stomach had to digest a main meal. This makes them a fabulous, wholefood choice for breakfast or after a workout when you body is hungry for nutrients. Smoothies are an excellent weight loss choice as they are jam-packed with dietary fibre which is essential for good gut health. Just about everybody who does my 7 Day Fat-Burning Smoothie Challenge reports back that they can really feel the difference, and this is the extra because dietary fibre helps to feed gut microbes improving gut health. It also naturally cleans our your intestinal tract and improves bowel movements. Less backed up sludge, means a lighter feeling you and much less uncomfortable bloating. RELATED COOKBOOK: You Might Like: High Protein Vanilla Creme Smoothie Recipe → 5 Day Detox Smoothie Challenge (By A Nutritionist) → 3 Green Smoothies That Are OK To Drink Every Day → Green Goddess Super Slimmer Smoothie Recipe → Mango Smoothie (No Banana) Recipe Mango Smoothie For Weight Loss (No Banana) | Eat Nourish Glow This quick and easy smoothie is totally banana-free and safe to enjoy at least twice per week. Try it and see if you notice a difference in how you look and feel. It's loaded with essential nutrients and can be enjoyed as main meal or halve the serving for a generous snack. 2-Minute Mango Smoothie Recipe Ingredients 1 mango, personally I love Kensington for this 1/2 Navel orange, pulp and fresh squeezed juice 1/4 cup pineapple, frozen works best 1 scoop Vanilla protein powder (30g), plantbased 250ml plantbased milk, unsweetened 2 tsp maca root powder (mood booster) 1/2 tsp cinnamon (natural fat burner) Method Blend all ingredients in a high-powered blender and serve in a mason jar with ice cubes for a delicious breakfast or lunch. Get a little fancy like we did and add a wedge of orange--because why not! Nutritionist Note If you really enjoy healthy smoothies... stick around sipping your strawberry smoothie and browse this blog for more nutrition and healthy eating guides, or come join my free 5 Day Detox Smoothie Challenge (By A Nutritionist). You'll receive a meal plan and recipes to detox from bad eating habits with wholefood recipes and smoothies. It a gentle detox just about anyone can enjoy to reset your appetite and eat healthier. Come join us today, click here. Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ 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, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Discover More Inside The Facebook Group Join my FREE Facebook Community that is jam-packed with ongoing ideas and nutrition support from a qualified Nutritionist. Fill your feed with healthy inspiration with daily health tips, wholefood recipes and more!

Today, I am sharing you with the necessary steps and substitutions to create a gluten-free version of just about any recipe. Adapting a family favourite or trying out a new dish is great way to still enjoy traditional recipes and childhood favourites. And as a Nutritionist I promise you, making recipes gluten-free does not mean you have to compromise on flavour or texture. Pin this post for future reference and start transforming any recipe into a gluten-free delight. Ready to make some swaps? Let's start cooking... BACK TO BLOG ↓ ALL RECIPES » GLUTEN-FREE » GLUTEN-FREE DIET » How To Make Any Recipe Gluten-free By A Nutritionist | Eat Nourish Glow Before diving into the art of gluten-free cooking, it's essential to understand what gluten is. Gluten is a protein found in wheat, barley, rye, and their derivatives. It gives bread its elasticity, pasta its chewiness, and baked goods their structure. For those like myself living with coeliac disease or gluten sensitivity, consuming gluten can lead to digestive problems such as tummy pain, nausea, and flare up IBS symptoms. It can also adversely affect the small intestine by preventing the body from absorbing essential nutrients from food. The immune system can also be affected, causing a weakness against colds and infection. Gluten can even trigger an overactive bladder. Given the extent of sensitivity, for many affected, it may be necessary to fully eliminate it from your diet. Can I Just Replace Flour With Gluten-free Flour? In many recipes, yes you can swap regular wheat flour with a gluten-free flour option (see below). However, it's not always a simple one-to-one substitution. The success of the substitution depends on the type of gluten-free flour you use and the specific recipe you're working with. What you need to consider is that the gluten in wheat flour provides structure and elasticity to baked goods. When using gluten-free flour, you may need to add binding agents like xanthan gum or guar gum to help achieve a similar texture. These are commonly included in gluten-free flour blends, but you may need to add them separately if they're not present. Gluten-Free Flour Options One of the most significant challenges in making a recipe gluten-free is finding the right flour substitute. Fortunately, there are numerous gluten-free flours available, each with its unique properties. Here are some popular gluten-free options: rice flour: a versatile option that can be used in a wide range of recipes. almond flour: ideal for desserts and baked goods, almond flour adds a nutty flavour and moist texture. coconut flour: is high in fibre and absorbs a lot of liquid, so use it in combination with other flours or in recipes that account for its absorbency. oat flour: made from ground oats, oat flour is perfect for pancakes, cookies, and muffins. cornmeal: cornmeal works well in recipes like cornbread and certain batters. chickpea flour: common in gluten-free recipes from Indian and Middle Eastern cuisines, chickpea flour is excellent for savoury dishes. gluten-free all-purpose flour blends: many commercial blends are formulated to work as a 1:1 substitute for wheat flour in most recipes. The key to a successful gluten-free swap is to experiment with different flours and combinations to find the best match for your specific recipes. RELATED: You Might Like: Quick & Easy Gluten-Free No Fuss Snack Recipes → Simply Delicious Vegan Gluten-free Protein Pancakes → How To Make Any Recipe Gluten-Free By A Nutritionist → Join The Free Nutritionist-led Membership Group For Ongoing Support → Gluten-Free Binders & Starches Gluten-free Binders & Starches | How To Make Any Recipe Gluten-free By A Nutritionist Gluten-free binders and starches is what provides structure, texture, and thickening properties to traditionally gluten-based recipes. Some common gluten-free binders include xanthan gum, guar gum, and agar agar. These natural binders are often used in baking to replace the gluten that gives elasticity to dough. Gluten-free starches, such as corn starch, potato starch, and tapioca starch, can also be substituted as thickeners in recipes for sauces, soups, and gravies. These starches help to create a smooth and creamy consistency without the need for gluten. Overall, gluten-free binders and starches are versatile ingredients that allow individuals with gluten sensitivities or celiac disease to enjoy a wide range of gluten-free dishes. So when cooking gluten-free, try these natural binders and starches: xanthan gum: commonly used as a binder to mimic gluten's elastic properties. It's especially helpful in bread and pastry recipes. guar gum: similar to xanthan gum, guar gum is another thickening and binding agent. arrowroot starch: perfect for thickening soups, sauces, and gravies. corn starch: used in various recipes, corn starch can replace wheat flour as a thickener. As a coeliac myself, I have had great success using many of these substitute binders and starches in my home baking and recipe creation. They key is to experiment to find the right balance and flavour adjustments. I promise its well worth it to enjoy your own homemade baked goods over the often experience store-bought alternatives. Gluten-Free Recipe Adjustments To adapt your favourite recipe to a gluten-free version, first you'll need to replace the regular wheat flour with a gluten-free flour alternative. This can be a blend of non-wheat flour options such as brown rice, almond, oat* or tapioca flour. Once you have chosen a flour substitute, you'll want to use a binder as mentioned above. Binders such as xanthan gum or guar gum are my go-to choices to replace the gluten many recipes. As mentioned before, binders provide structure and elasticity to the gluten-free baked goods. flour replacement: replace the wheat flour in your recipe with an equivalent amount of your chosen gluten-free flour. binders: add xanthan or guar gum according to the recipe's guidelines. Typically, 1/4 to 1/2 teaspoon per cup of gluten-free flour is a good starting point. liquid adjustments: gluten-free flours often absorb more liquid, so you may need to add extra liquid (such as milk or water) to maintain the right consistency. leavening agents: you may need to adjust the amount of baking powder or baking soda, as gluten-free flours may require more leavening. flavour enhancements: gluten-free recipes sometimes benefit from additional flavour enhancers like vanilla extract, cinnamon, or citrus zest. Additionally, ensure that all other ingredients used in the recipe are gluten-free. This includes checking labels for hidden sources of gluten, such as soy sauce or malt vinegar. You'll also want to be especially mindful of cross-contamination by using separate utensils, pans, and baking sheets for gluten-free preparations (especially if baking for with coeliacs disease or severe allergies). But by following these suggestions, you can successfully adapt your recipe to be gluten-free. WARNING: If you or someone you're cooking for has coeliac disease like I do, or a severe gluten sensitivity, it's crucial to avoid cross-contamination. I know it may seem a bit extreme, but it is best to use separate utensils, cutting boards, and cooking equipment for gluten-free preparations, and double-check labels for hidden sources of gluten. Even trace amounts can trigger very unpleasant immune responses in this those who are sensitive. Trust me as life-long coeliac, you really do not want to inflect this on your loved ones. Its very uncomfortable and unpleasant! Nutritionist Note Creating and swapping any recipe to gluten-free is more simple that you might think, as you can see with the right ingredients, a few minor adjustments, it really quite easy. I encourage you to play with the swaps and combinations until you master the art of gluten-free cooking, making it possible to enjoy your favourite dishes without the worry of gluten-related health issues. Happy cooking! 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, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Enjoyed this post? If you liked this blog post, I have a favour to ask! Please take moment to subscribe, and to write a review. 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Start your day feeling light, energised and comfortable in your body. This high‑protein smoothie is blended with gentle, whole food ingredients for calmer digestion and steady energy, no heaviness. It’s a creamy, refreshing and intentionally simple breakfast smoothie recipe you can enjoy as a little morning reset in a glass. Ready in less than 2-minutes, let's blend the goodness together. Pause here for a moment. This is a women's wellness space built on the belief that slowing down is its own kind of nourishment. The recipes you'll find here are thoughtfully curated by a Women's Nutritionist and crafted to deeply nourish your body, never to diet or restrict. Every ingredient in today's breakfast smoothie has been chosen with intention to stabilise your blood sugar levels, calm inflammation and gently reset your gut and digestion from the inside out. The Beat the Bloat Blend is made with satiating protein and wholefood ingredients to leave you feeling lighter, clear, and energised, never heavy or weighted. Around here, this is exactly how we start the day; grounded, well-nourished and restored from the very first sip. Why You'll Love This Recipe gut-healing: supports inner calm, restores comfortable digestion and reduces inflammation protein-based: balanced for blood sugar, keeps you full for hours and no mid-morning crash gentle energy boost: leaves you feeling energised all morning without the heaviness ready in 2 minutes: perfect for hectic mornings when nourishment can't wait This is one of those delicious smoothie blends that nourishes like a quiet morning reset. Simple, delicious and crafted to heal the gut while giving you that inner calm all morning long. RELATED: NUTRITIONIST-LED COMMUNITY Daily Resets, Recipes, Nutrition Support & More! Pop inside out free Facebook Community for all things women's wellness from recipes, advice to meal plans and daily resets. A Gut-Loving, High Protein Breakfast Why It Matters For Midlife Women Beginning the morning with a high-protein breakfast sets the tone for the rest of your day. Midlife brings with it shifts in hormones, digestion and energy that can leave you feeling sluggish, bloated and craving sugar-fix energy. Choosing the right ingredients first thing is the secret to feeling calmer and naturally energised without overthinking a healthy breakfast. Calm Your Gut From The First Sip Your body will feel this long before you notice the calm. Protein when paired with fibre-rich fruit works with your digestive rhythm instead of against it. When blended in breakfast smoothies, this creates a gut-loving feed that will give your stomach a soothing start and naturally minimise any bloating. A calm gut means your mornings feel more comfortable, no sluggishness weighing you down after eating. Balanced Energy Without The Crash That 10am dip is your body quietly asking for a better breakfast. When you nourish well at 7am, your 10am self will thank you. That means no skipping breakfast or having coffee first. Instead, prioritise a grounded breakfast that slows glucose release, helping your body maintain slow, steady energy throughout the morning. When you stabilise blood sugar levels early in the day with a well-balanced breakfast you'll just feel more at ease, revived and focused. You also dodge the mid-morning slump that can leave you reaching for sugary snacks or excess coffee. Appetite That Feels Satisfied, Naturally A well-nourished body is a calm body. When your morning meal is rich in protein and paired with other nourishing ingredients, your appetite and sugar cravings quieten down. You feel more satisfied, more fuelled, not restricted. Your nervous system gets to sigh and settle You may also find that your food choices throughout the rest of the day become effortless, more intentional and nourishing. Nourishment Meets Simplicity Calmer mornings set the tone for your day. A 2-minute breakfast smoothie like this high-protein berry blend means less decision fatigue over eating something quick. It proves that a healthy breakfasts doesn't need heaps of ingredients to make a differnece. Minimal ingredients, thoughtful swaps and simple preparation provide full nourishment with minimal fuss. That’s real, practical nutrition designed to fit your lifestyle and its how we nourish midlife bodies. Hormones in balance, gut microbes thriving and mornings fuelled on grounded nutrition. RELATED: Nourishing Detox Blends Looking to feel lighter, clearer and more energised? Try 25+ well-balanced smoothie blends designed specifically for midlife women. Come have a sneak peak! Gut-Loving Breakfast Smoothies Meal Prep Without The Overwhelm Mornings can feel like a whirlwind; kids first, you last, and out the door before you've had a moment to breathe. Nutrition is usually the first thing that gets lost in the bustle. Everything changes though, when you reach for a quick, easy breakfast like high-protein smoothies. Breakfast smoothies blend nutritious ingredients with protein to ground you in calm, satiated energy. It makes it easier to sail through the morning without the cortisol chaos or an energy crash. No complicated prep, no compromise, just a protein-balanced meal that actually fits real life. Follow these mindful meal prep tips to bring back the calm and enjoy healthy breakfast smoothies that are thick, creamy, and oh so satisfying. Nothing your body doesn't need, just intentional nutrition from the first sip made in under 2-minutes. Liquid First, Always This is where the best tasting smoothies always begin. Choose your liquid base (plant-based milk, coconut water or filtered water) and add this into your blender first, before anything else. It's a simple, intentional step that protects your blender blades and creates an extra creamy blend. Next, layer in protein or superfood powders, seeds and nuts followed by fruits, veggies and the harder ingredients such as crushed ice or frozen fruit last. Then this is where you watch the smoothie making ritual unfold. Blend for 2-minutes for that thick, luscious fold-out-of-the-bowl creaminess every time. Drinkable Blends On-The-Go If sipping a breakfast smoothie on-the-go is more your rhythm, room temperature or straight-from-the-fridge ingredients make a perfectly drinkable, pourable blend; no frozen ingredients needed. For those slower, more intentional mornings where you still want something chill, simply drop in a few ice cubes and let your blender do the rest. Pour into a Mason Jar With Straw for easy sipping or for milkshake-like blends reach for a Glass Jar & Spoon and take your time with it. There is also nothing wrong with grabbing a tall glass tumbler for a functional feed. We love to dress this up with Colourful Paper Straws, because mornings should feel as good as they taste, and a little joy in the details goes a long way. Thick, Soft-Serve Smoothies For those slow mornings, breakfast can become something you actually sit with, slow down and enjoy. This is where nice-cream style smoothies shine and channelling Bali makes your breakfast blend feel like a dreamy escape. All you need for that thick, Instagram-worthy bowl is a few frozen bananas and fruit dropped in the blender with a handful of crushed ice. That is the secret to a dreamy, soft-serve texture. Grab a spoon (because you'll need it) and fold that extra creamy blend into a coconut bowl, dessert glass or mason jar. If this is speaking to you, you'll love Bali-Style Coconut Smoothie Bowl Recipes: How To Create A Thick & Creamy Base where the creative joy truly begins. For Perfect Blends & Presentation Making a blended smoothie that looks as good as it tastes is all about the little details. These simple touches for serving, presentation, and styling can turn an everyday breakfast bowl into something special whether you’re enjoying it yourself, entertaining friends, or sharing your creations online. Favourite Blenders: choose the Ninja Pro for power, the retro-style Smeg for aesthetics or a handy Portable Blender for on-the-go mornings Bowls & Jars: serve in Coconut Bowls or Deep Bowls for that editorial feel, or use a Mason Jar & Straw and Glass Jar & Spoon for grab-and-go if you have a busy lifestyle. Smoothie Accessories: style it like a tea party with Colourful Paper Straws, be practical with Silicone Straws or use Stainless Steel Straws for convenience. Our Favourite Smoothie Helpers Advertisement Beat The Bloat: Breakfast Recipe A High-Protein Strawberry Morning Blend Strawberry Breakfast Smoothie High-Protein For Busy Mornings A mini gut and hormone reset in a glass, blended to support blood sugar balance, reduce inflammation, and nourish your body. Nutrition Per Serving: 1 • Calories: 320–420 • Protein: 32–52g • Fibre: 10g • Fat: 9g |• Net Carbs: 18–22g Ingredients 250ml almond milk, unsweetened 1/2 cup fresh or frozen strawberries, organic 1/2 banana, frozen (semi-green for prebiotics and lower carb) 1 scoop Nutra Organics Vanilla Protein, or your favourite blend 1 scoop The Gut Co REPAIR {gut + skin} or your favourite probiotics 2 tbsp Oh So Natural Chia Seeds, organic 1/2 tsp Chef's Choice Organic Maca Powder (great for hormones/perimenopause) 1/2 cup crushed ice (makes a thicker, soft-serve consistency smoothie) Cooking Instructions First, add the liquid to a high-powered blender like a Ninja Pro , Smeg or a handy Portable Blender to get that creamy consistency and texture. Add all the remaining ingredients, and blend for a minute on high or until creamy and well-combined. Serve this hormone-balancing recipe in a dessert glass (pictured) or add a little extra ice and pour a thicker version into a fun coconut bowl. Top with fresh berries and your favourite crunchy ingredients. Recipe Variations & Suggestions Blends For Bloat & The Daily Glow The gut-loving blend meets you where you are, whether it's a quickly blended breakfast, a more intentional smoothie bowl or a lazy Sunday brunch. Here's how you can keep the same gut-supportive, blood-sugar-steady base and make a few effortless swaps for new flavours and blends. Each variation below is built on the same whole food base; frozen banana or cauliflower, plant milk and fruit. Blueberry & Açaí Glow Blend Swap the strawberries for frozen blueberries and blend in a teaspoon of açaí powder. This one small shift deepens the colour, intensifies the antioxidant hit and makes every sip feel like it's doing something beautiful for your skin and gut. Blackberry & Collagen Blend Switch the strawberries for fresh or frozen blackberries and blend in one scoop of The Gut Co REPAIR {gut + skin} or your favourite collagen powder. It's a deeply nourishing combination that works quietly beneath the surface to repair your gut lining, restore skin elasticity, and support your joints from the inside out. Calming Green Glow Blend Keep the strawberry base and toss in a generous handful of baby spinach or kale. You won't taste it, but your body absolutely will. This quiet little addition brings magnesium, folate and chlorophyll into every sip, gently supporting hormone balance and your body's natural daily detox without changing a thing about the flavour you love. These simple swaps mean your daily glow blend is never boring and always nourishing your inner calm. Whether you're blending for your monthly cycle, calming belly bloat or simply blending with what's in season, this beat the bloat recipe gives you a nourishing, whole food base you'll want to return to again and again. ⟶ Tips For Best Results Well-Balanced Protein: the secret to this recipe's calming effects is in a good quality protein. Nutra Organics Protein is one of my personal loves for this. Read the nutrition labels to source the best ingredients and find low sugar options. If this always confuses you, read our nutrition post on How To Read Nutrition Labels For Clean Eating for easy tips. Less Is More: when ingredients are intentional and macros balanced, a smaller serving can still leave you genuinely satisfied and nourished. This smoothie is thoughtfully kept light, with every element working to support your hormones, steady your energy, and quietly curb cravings for hours without overcomplicating your morning. Batch Prep: save time and ease morning stress by prepping a few make-ahead smoothie packs for the week. Use ice cube trays or resealable freezer bags to portion ingredients — just grab, blend and go. Mixing flavours keeps your breakfast interesting and nutrition balanced, so you can start the day nourished with less decision fatigue. Shop The Recipe Favourite Appliances: Ninja Pro Blender for fluffy, effortless smoothie blends Serving Bowls: Coconut Bowls for thick, creamy bowls and Glass Jars for quick meal prep Must-have Ingredients: Nutra Organics Protein, Chef's Choice Maca Root and Chia Seeds Optional Supplements: REPAIR {gut + skin} probiotics, a gentle boost for gut and hormone balance Nutritionist Note This smoothie is a perfect example of how simple, thoughtful ingredients can support midlife women’s bodies without complexity. By focusing on whole foods, easy swaps, and balanced flavour, you get nourishment that fits your mornings. No overthinking, no diet rules, just practical nutrition that feels good and works for midlife. If you loved this recipe, I have more smoothie goodness inside my Detox Smoothie Cookbook & Meal Plan. Every detox blend is beautifully balanced to support your gut health, balance hormones, and build that radiant, natural glow from within. It's nourishment that feels intentional and leaves you feeling like the best version of yourself. Because you deserve this kind of nourishment Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER FAQs: Beat The Bloat & Balancing Smoothies Why do I feel bloated even when I eat healthy? Bloating isn’t always caused by “bad” foods. It can be linked to slowed digestion, stress, hormone fluctuations, low stomach acid, irregular eating, or not enough protein to support proper gut motility. This is why recipes like this one work so well to help rebalance the gut, your appetite and hormone balance. Can protein really help reduce bloating? Yes. Adequate protein helps stabilise your blood sugar, supports digestive enzyme production, and promotes better stomach emptying, which can reduce fermentation and gas build up that contributes to bloating. Is bloating related to hormones? Very much so. Cortisol, oestrogen and progesterone all influence digestion, fluid retention and gut motility. When hormones are out of balance, bloating can become more frequent or persistent. Consuming a well-balanced diet can go a long way in helping your body rebalance appetite, gut health and hormones. Why does bloating feel worse in the morning? Morning bloating is often linked to overnight blood sugar dips, cortisol surges, dehydration, or eating low-protein breakfasts that don’t support digestion or satiety. Starting the day well-nourished is a simple way to improve your health and gut harmony. How long does it usually take to notice less bloating? Many women notice reduced bloating within a few days when meals are better balanced and digestion is supported consistently. This is especially noticeable when your protein intake is increased at breakfast and leads to more stable blood sugar levels and a satiated appetite. I'd love to see what you create. Make this breakfast smoothie, play with the variations, and make it yours. Drop your thoughts in the comments, tap the chat button to say hello, or bring your smoothie bowl photos into the Eat Nourish Glow Community — a warm, welcoming space filled with women nourishing themselves from the inside out, one beautiful blend at a time. ABOUT ME Emma Lisa, Nutritionist Women's Wellness & Recipe Creator 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 recipe creator and lifestyle blogger. When she's not in clinic, Emma is mum to five kids, found in her test kitchen and working as wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest You Might Also Like The FREE 7 Day Smoothie Challenge For Weight Loss (Summer Slim Down) Smoothies For Your Cycle Series: Radiance Berry Blend (Ovulation Phase) Easy High-Protein Recipe Ideas To Curb Appetite & Balance Hormones The One Breakfast Habit That Balances Hormones, Stops Cravings & Changes Everything 📌 Loved It, Pin It! DISCLOSURE: Some of the links provided on this page are affiliate links. This means if you choose to make a purchase through these links, we may receive a small commission at no extra cost to you. We only ever recommend products that we have used, personally love and believe will benefit our readers. Sponsored ads and affiliates help us to continue providing you with quality free content to enjoy.

Whether you're interested in saving our fur-friends or just love the idea of better nutrition and boosting your weight loss from a plantbased diet, eating more plants is an excellent way to nourish your body. As a Nutritionist who is primarily plantbased herself, today I'm sharing how to make one of these divinely delicious rainbow bowls and unpacking the nutrition behind why it's so nutritious. Grab a napkin and let's get in to it! JOIN PLANTBASED & LOVING IT! ↓ BLOG HOME » PLANTBASED RECIPES » How To Make A Healthy Raw Rainbow Bowl (by a Nutritionist) | Photo Courtesy Better Food Guru Before I dive into what makes this colourful bowl so incredibly healthy and good for you, can we all take a minute to just appreciate my fellow foodie friend, Sara Tercero of Better Food Guru for the inspiration and recipe. Literally a rainbow of goodness is shared in one vibrantly coloured bowl with a winning combination of textures, crunch and bursts of veggie sweetness. Yum! GRAB SARA'S RECIPE: Better Food Guru → How To Make A Rainbow Bowl When going plantbased, the key is to centre your plate or bowl around wholefood ingredients that are sourced from a wide variety of colourful plants – think freshly picked veggies and fruits, wholesome grains, beans, peas, lentils, nuts, and seeds. Some people choose to keep it fully vegan, while others might also add in a little extra protein from seafood, cheese or hard-boiled eggs. There is no right or wrong. If having feta or a hard-boiled egg on top helps you devour a bowl like this, then get shelling those eggs. If adding grilled salmon, prawns or even a little leftover roast chicken to your bowl helps you gobble it all up - go for it! Plantbased - especially in the Eat Nourish Glow universe - is a flexible eating plan that simply focuses on making healthier meals based on more plant ingredients. So you do you - we're just hoping to inspire you to reach for more veggies than processed foods around here. Let's pick our ingredients, rainbow colours, and get started! You Might Like: Wholefood Buddha Bowl In Less Than 5 Minutes → Easy Meat-Free Monday Recipe Challenge (By A Nutritionist) → How To Go Plantbased In Just 7 Days (Includes Sample Menu) → Making Plantbased Rainbow Bowls How To Make Raw Rainbow Bowls With A Nutritionist | Eat Nourish Glow The method of making rainbow bowls is very simple - add plants, and lots of them! Rainbow bowls are exactly as the name describes, filled with a rainbow of brightly coloured, plantbased ingredients. Each colourful ingredient provides a different set of primary nutrients and macros. To help you start building rainbows, here's a helpful breakdown of the nutrition and health benefits of each by colour. Rainbow Ingredients & Nutrients Pick a few ingredients from each category to build your bowl with a purposeful emphasis on choosing a wide variety of colour and nutrients. This is a super fun way to balance your plate and ensure that you are eating a good balance of macros and nutrition with every bite. Red fruits and vegetables: beetroot: source of folate, manganese capsicums: provides vitamin C, lycopene (important for heart health) cherry tomatoes: source of vitamin C, potassium chili: source of vitamin C and capsaicin which boosts the metabolism cranberries: source of vitamin C, fibre radishes: source of vitamin C, anthocyanins (antioxidants) red lentils: a plantbased protein, fibre, iron Orange fruits and vegetables: carrots: beta-carotene (converts to vitamin A), vitamin A grapefruit: excellent source of vitamin C, fibre, helps to boost metabolism mango: source of vitamin C, vitamin A pumpkin: good source of vitamin A, vitamin C, fibre orange: excellent source of vitamin C, fibre sweet potato: excellent source of beta-carotene (converts to vitamin A), vitamin A Yellow fruits and vegetables: banana: source of vitamin B6, fibre and potassium capsicums: excellent source of vitamin C, capsanthin (antioxidant) corn: provides lutein, zeaxanthin (important for eye health) pineapple: excellent source of vitamin C, manganese Green fruits and vegetables: asparagus: provides vitamin K, folate, vitamin A avocado: a healthy fat, provides both potassium and fibre broccoli: source of vitamin C, vitamin K (important for blood clotting) celery: provides vitamin K, vitamin A, fibre (low in calories) green beans: source of vitamin K, fibre edamame: a plantbased protein, iron kale: provides vitamin K, vitamin A, vitamin C (depending on variety) sugar snap peas: source of vitamin K, vitamin C watercress: provides vitamin K, vitamin C, folate zucchini: source of manganese, vitamin C Purple fruits and vegetables: blackberries: source of vitamin C, manganese cabbage (purple): source of vitamin C, anthocyanins (antioxidants) eggplant: fibre source, potassium figs: provides fibre, potassium plums: good source of vitamin C, dietary fibre Black/Brown fruits and vegetables: black beans: plantbased protein, provides fibre, folate chickpeas: plantbased protein, provides fibre and iron brown lentils: fibre, folate, combine with green peas for a complete plant protein White fruits and vegetables: pear: source of vitamin C, fibre mushroom: provide B vitamins, riboflavin (B2), niacin (B3) onions: source of vitamin C, manganese, calcium potato: source of vitamin C, potassium, manganese turnips: source of vitamin B6, vitamin C, potassium There are many other fruits and veggies you may want to add based on your individual dietary needs and tastes. Feel open to experiment and come up with combination that you love and make you feel good after consuming. Assemble A Plantbased Rainbow Bowl Once you have picked all your colourful ingredients, its time to assemble your bowl. Start with a base of greens or a scattered layer of grain such as quinoa, rice noodles or brown rice. Ideally, I recommend using greens for this step and being quite generous. Next, position the colourful fruit and veggies in small sections around the bowl (pictured). This creates that beautiful rainbow effect and let's you mix flavours in different ways as you eat. As you can see, assembling your plantbased bowl is quick and easy to do, and something my kids love doing with me. It's a fantastic way to teach them about nutrition and inspire them to make and eat more healthy meals. Choosing Plantbased Nutrition Whenever I talk about plantbased foods, I always get asked what macros and food choices are most important. Given meat provides a mega dose of protein in one nutritional hit, when you go plantbased you need to consider a variety of sources in order to get the same serving. Legumes Cue the Beano! Actually don't, you won't really need it. Beans and lentils are an excellent plantbased protein and carbohydrate. Adding them to your rainbow bowl provides sustenance and a balance of satiating protein. To reduce the natural gas caused by eating lots of beans and lentils, I recommend soaking canned beans or lentils before eating them, and give them a thorough rinse a few times. beans: black beans, kidney, pinto, white beans, cannellini, chickpeas, adzuki, or lime beans lentils: green lentils, black, brown, green, or red lentils peas: green peas, split peas, yellow peas soybeans and soy products: non-GMO soybeans, edamame, tofu, tempeh, or Miso others: fava bean, lack-eyed peas, mung beans or bean Legumes are not only rich in plant protein but also provide added nutrients like dietary fibre, vitamins, and minerals. Including a variety of legumes in your diet is an great way to eat more variety and balance your plate with wholefood protein from non-animal sources. What To Shop For: most beans and peas are found canned and dry form, with the except of sprouts, fresh peas and green beans. Look for beans and peas that are "low in sodium" or have "no salt added", so be sure to read those nutrition labels. Whether you buy canned or dry are both, remember to soak or rinse them well! Plantbased Healthy Whole-Grains Whole grains are an essential staple in a well-balanced plantbased diet, providing dietary fibre, core nutrients, and a satisfying base for many dishes. Here's a list of plantbased whole grains to experiment with in your bowls. You only need a little such as 3 tbsp to 1/2cup, so use sparingly. If you are gluten-free (like myself), look for the GF to see if it is safe for you. barley: a chewy grain that adds texture and added fibre to any salad brown rice (GF): a staple that works well as a high fibre base for salad bowls buckwheat (GF): despite its name, it's gluten-free and works great in salad bowls bulgur: precooked and quick to prepare, ideal for salads farro: a nutty and chewy grain often used in salads; high in fibre freekeh: roasted green wheat, offering a smoky flavour for various your salads quinoa (GF): a complete protein, rich in fibre and versatile for various dishes wild rice (GF): nutty and aromatic, perfect in your salad bowl What Shop For: most whole-grains are found in the sauces and pasta aisle, or the baking aisle. You may also find a few options in the health food sections of the grocery store. Many lifestyle and health food shops stock a wide variety of different grains you can browse. Nuts & Seeds Nuts and seeds are nutrient-dense additions to a plantbased diet, providing essential fats, protein, fibre, vitamins, and minerals. Here's a list of great additions to salads, just use them sparingly: Nuts: almonds: a rich in vitamin E, magnesium, and healthy fats, excellent as a snack walnuts: high in omega-3 fatty acids and antioxidants, great for topping desserts cashews: deliciously creamy nuts that add a buttery texture to dishes pecans: sweet and crunchy, good fibre source and great in salads and desserts Brazil nuts: a great source of selenium, an essential mineral; eat in moderation hazelnuts: nutty and versatile, often used in desserts and spreads pistachios: lower in calories and high in protein, add to salads, oatmeal and desserts macadamia: butter-like nuts with a smooth texture, eat in moderation Seeds: chia seeds: packed with omega-3 fatty acids, fibre, and protein (see recipes) flaxseeds: high in fibre and omega-3s, often ground for better absorption sunflower seeds: nutrient-rich seeds with a mild flavour pumpkin seeds (pepitas): a good source of iron, magnesium, and zinc. sesame seeds: tiny seeds rich in calcium and healthy fats hemp seeds: excellent source of plantbased protein and omega-3s poppy seeds: tiny seeds used in baking and cooking sesame seeds: small seeds with a rich, nutty flavour Adding a variety of nuts and seeds into your plantbased meals adds texture, flavour, and a nutritional boost. Add them to other meals like snacks, smoothies, and main meals. What To Shop For: when buying whole nuts, choose raw with the skin on or roasted. Avoid those that have been processed in any way to remove the skin, salted or enhanced with flavourings. When choosing a nut butter, be sure to look for simple ingredients —just the nut or seed, and salt (optional). Avoid any and all nut or seed butters that contain added sugar, thickeners or palm oil. Plantbased Meat Alternatives While rainbow bowls are usually made with primarily fresh vegetables and fruits, there are no rules when it comes to making a deeply nourishing bowl. So, if you want to add a little plant protein to balance your blood sugar or support weight loss on a high-protein diet, try these meat-free alternatives and suggestions: brown rice & peas: combine a 50/50 serving together to create a complete protein chia seeds: beyond being high in omega-3 fatty acids, chia seeds are a protein boost edamame: young soybeans are not only delicious but also high in protein green peas: peas are an excellent plant protein source and also high in fibre legumes: beans, lentils, and chickpeas are very good sources of protein lentils: red, green, or brown, lentils are protein and dietary fibre powerhouses protein powder: choose hemp, soy, or a brown rice/pea combination for protein nuts & seeds: almonds, peanuts, chia seeds, and hemp seeds are protein-rich choices quinoa: a complete protein grain, rich in essential amino acids and dietary fibre seitan: made from wheat gluten, seitan is a concentrated vegan protein source tofu & tempeh: non-GMO soy products are vegan, versatile and protein-packed veggie burgers or loaves: made with high protein ingredients like beans and lentils What To Shop For: plantbased meat alternatives are typically lower in saturated fat compared to animal proteins, especially red meat. They're also an easy way to get a large dose of protein on a budget compared to meat products. Look for fresh, canned or dry protein options, and avoid those pre-made vegan products that claim high protein. You Might Like: Wholefood Buddha Bowl In Less Than 5 Minutes → Easy Meat-Free Monday Recipe Challenge (By A Nutritionist) → How To Go Plantbased In Just 7 Days (Includes Sample Menu) → One Last Things, Before You Go... Enjoy the idea of going more plantbased? Browse for more nutrition and healthy eating guides on the Lifestyle Blog or come join my Plantbased & Loving It! Challenge for only $67. You'll receive weekly emails with vegetarian recipe cards, helpful printables, and group Zoom calls from a Nutritionist sharing everything you need to know to ease into a more plantbased lifestyle, whether you want to go all in or just eat more plants to be healthier. Come join us today, click here. Emma Lisa, Women's Nutritionist Emma Lisa is a Nutritionist & Women's Health Practitioner with a Certificate III + IV in Fitness and Personal Training from Sydney, Australia. She is a published cookbook author, passionate lifestyle blogger, and advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. FOLLOW: Instagram | Facebook | Pinterest Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you liked this blog post, I have a favour to ask! Please take moment to subscribe, and to write a review. Doing this helps me know you found value in the content I work hard to share for free and for educational purposes. I would be truly be so grateful to hear your thoughts, answer questions and get your feedback. Thank you so much! What's Happening This Week? 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Smoothies are the perfect way to get a nutritious boost of essential wholefood nutrients in a single meal. They’re delicious, easy to make, and can be tailored to your individual tastes or dietary needs. Plus, they’re a great way to sneak in some extra fruits and veggies! So, what are the best things to put in a smoothie? Let me share how to make perfectly balanced smoothies and as a nutritionist what I think the best ingredients are to include in your smoothie recipes. JUMP TO RECIPE IDEAS ↓ NUTRITION » SMOOTHIE RECIPES » MEAL PLANNING | What Are The Best Things To Put In A Smoothie? | Eat Nourish Glow Why Smoothies Are So Good For You? Adding wholefood-based smoothies to your weekly menu is a super simple solution to naturally boost your nutritional intake of fruits and vegetables, and without much fuss. Smoothies are made in a matter of minutes, and provide a healthy, high-fibre meal for a quick nutritious breakfast, a mid-day snack, or as something healthy to help you power through that 2pm energy slump. Loaded with leafy greens, high-fibre fruits, and vegetables, adding wholefood-based smoothies to your weekly meal plan gives you an easy way to increase your consumption of nutrient-dense foods, while nurturing your gut health and supporting natural weight loss. What Goes Best In Smoothies? How do you make the healthiest smoothies? First, focus on wholefood ingredients from high fibre sources such as fresh or frozen fruits and vegetables, dark leafy greens and fresh herbs, nuts, seeds and your choice of liquid. Lots of people usually add bananas to improve the texture and taste. If you are diabetic like me, you can make a diabetic-friendly recipes and substitute low-calorie steamed cauliflower, high fibre sweet potato, raw or cooked oats, or creamed quinoa for the bananas ins any recipe. This will to create as close as you can get to to that soft serve-like consistency in your smoothies. It is also a great idea to do this for variety and not just rely on super sweet bananas to flavour your smoothies every time. For instance, my Green Goddess Super Slimmer Smoothie tastes super creamy, but provides such mega dose of phytonutrients from green veggies. Its made with either banana for a hit of sweetness, or steamed cauliflower for a low-carb, diabetic-friendly option. Key Smoothie Ingredients Typically, smoothies are made with a combination of fresh fruit, vegetables, and a liquid such as milk or water. The wholefood ingredients are blended together to create a thick and creamy beverage. Smoothies can be customized to fit any dietary needs or nutritional preferences. With a variety of flavours and combinations, there is something for everyone to enjoy. Here are the key ingredients used in smoothie recipes: milk or water: the liquid you use can be simple tap water or something more nutrient-rich like coconut water, dairy or plantbased milk. fruits and veggies: this is where smoothies get their fibre-rich nutrients from and provides you with a powerhouse of nutrition all in one tasty meal. Just remember not to overdo it on too much a good thing! natural thickeners: some people add ice or frozen bananas to their smoothies to make them thicker and more like the consistency of serve ice cream. If you are diabetic like myself or want a lower calorie alternative to banana, try blending avocado, steamed cauliflower, chia pudding, oatmeal, yoghurt, or nut butters. Combining these three simple ingredients makes a surprisingly delicious smoothie recipe suitable for those looking to heal and nourish the gut while rebalancing body weight. Are Smoothies Better With Milk Or Water? SMOOTHIE MAKING | Are Smoothies Better With Milk Or Water? | Eat Nourish Glow What Is The Best Milk for Smoothies? In smoothies you can use any kind of milk, water, coconut water or even herbal teas to create deliciously healthy smoothie recipes. For most people, plantbased milk combines best with fruits and vegetables in the stomach and is easier to digest than more calorie-rich, dairy-based options. Almond, hemp, and coconut milks work best for people with IBS, dairy allergies or sensitivities. Other alternatives include cashew, oat and soy milk, all of which have some health benefits. almond milk: is great for veggies and fruity recipes and won't ferment in your tummy like dairy options can. coconut milk: another great replacement for dairy milk and easily digested if you want a thick consistency and a rich, creamy texture. Blends well with most recipes. coconut water: a nutrient dense water extracted from young coconuts and a liquid that goes well with just about everything! cow's milk: if you are not sensitive, best combined with berries, greens and healthy fats oat milk: an easy-to-digest, low-fat, low-sugar milk that also provide healthy fibre and a creamy flavour. Works well with most recipes, loading with avocado can be calorie rich. soy milk: higher in protein than other plantbased milks, soy is great option if you are sensitive to dairy or vegan. It works well with most fruits and veggies. Dairy milk is tasty, there is no denying that. However its also very calorie-rich and contains on of the one food group that can be hard to digest. Milk requires the stomach to release specific enzymes to digest it. When combined with fruits and vegetables, dairy can ferment and cause digestive issues such as bloating, wind, or irritate IBS and the bowel. For this reason, I recommend using plantbased milk options over dairy in your smoothies. In addition to milk, you can also use tap water, filtered water, coconut water, herbal teas or freshly squeezed juices in your smoothie recipes. Water and herbal teas are both very low calorie and make a fabulous ingredient to help combine and build a smoothie. If you use fresh juices, use them sparingly as all the dietary fibre has been removed from the juice making it quickly converted to sugar in the body. Many of the nutrients you want to consume are bound to the fibre particles in fruit and vegetables. The juicing process removes a lot of these nutrients, and can impact blood sugar levels in those individuals who have intolerance or insulin conditions. Things Not To Add To Smoothies These ingredients have absolutely no place in smoothie recipes in my personal and professional opinion. They are too sugar-rich and ramp up the calories for very little health benefits: canned fruit or commercial fruit juices (high sugar content) fat-free flavoured yogurt whether dairy or vegan (sugar and artificial flavours) any ice cream, frozen yogurt, or sherbet (sugar and artificial flavours) protein powders that are a meal replacement (too calorie rich) protein powders with too many ingredients or from MLM (subpar ingredients) superfood powders that contain sugar, additives or flavourings The whole idea behind a smoothie recipe is to puree wholefood ingredients to make a balanced nutrient-rich meal. If you add too many "good things" you can take a healthy smoothie and make it into something as calorie-rich as an ice cream. Less is more when it comes to blending a healthy smoothie. How Often Should You Have Smoothies? I recommend enjoying a smoothie 3-4 times a week, or every day but only if you are making sure you vary the ingredients each time. For instance, if you enjoy an almond milk, avocado kale based smoothie on Monday, make sure you switch it up and have a coconut water, mango and protein-based one the next day. Yes, you could safely have a smoothie every day, but you need to vary the veggies, milk and the fruits to provide your body with a broad spectrum of nutrients throughout the week. Food Sensitivities Is it possible to be allergic to smoothies? Yes, absolutely if you are sensitive to the ingredients used. Use what you know your body responds well to and if you experiment, try only one new veggie or ingredient at a time. Isolate it so you can easily track the culprit. Nutritionist's Note If you'd like to learn more about smoothie making, come and join my free Facebook Community where I share heaps of healthy, wholefood recipes and nutritional advice every week. This topic is something I regularly share over on Instagram as well. Visit my free Facebook Community to learn more on this topic, or drop a comment below for me to answer your personal questions. Bon appetite! Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood 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, in her test kitchen and a wellness content creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you enjoyed this post, I have a favour to ask? Please take moment to subscribe, or to write a recipe review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much! RELATED COOKBOOK:

As a Nutritionist, I'm always in my clients' ears encouraging them to boost their fibre and vegetable intake for better gut health and a more healthier and well-balanced diet. Today, I am sharing some of my oh-so-creative ways to effortlessly increase your nutritional intake and add more vegetable ingredients to your weekly menu - without eating just salad. Read my insider tips on meal prep and planning with veggies that will help make eating more servings of high-fibre vegetables such a breeze. Let's go... JUMP TO RECIPE IDEAS ↓ MEAL PLANNING » NUTRITION » PLANTBASED RECIPES » NUTRITION: Delicious Ways to Boost Your Vegetable Intake Without Eating Salad | Eat Nourish Glow Why You Need To Eat Vegetables A diet rich in wholefoods and plenty of vegetables can lower blood pressure, reduce the risk of heart disease and stroke, as well as prevent some types of cancer and gut health problems. Those who eat a wide variety of fresh and cooked veggies are also less likely to experience weight gain, insulin and blood sugar issues, and have a more balanced and even keel appetite. Adding more high-fibre and colourful vegetables to your diet provides an all-natural source of many of the essential vitamins, minerals, and antioxidants your body needs to boost and maintain your overall health and wellbeing. So, if you recognise that maybe you need to up your veggie game and include more of these nutritional gems into your daily meals, here's my advice on how to get started. 7 Ways To Easily Eat More Vegetables As a Nutritionist, I'm thrilled to share these effortless ways to add more wholesome vegetables into your daily meals. Plus, I'm "dishing out" some handy meal prep and planning tips along the way. Get ready to transform your plate into a carnival of deliciousness that will make you positively glow from the inside and out! Build a Rainbow Bowl, Not Salad Eating a colourful warmed veggie bowl is an excellent way to increase your veggie intake while enjoying a burst of flavours. And no, it doesn't need to be in the form of salad. Meal prep rainbow bowl by combining a variety of steamed, stir fried or roasted veggies like roasted or BBQ capsicums, sauteed kale, spinach and Roma tomatoes, steamed broccoli and cauliflower, crunchy air-fried zucchini, eggplant, or roast pumpkin and sweet potato. Top it off with a drizzle of your favourite thick and creamy sauce like homemade avocado dressing, peanut satay or a spicy siracha mayo. Experiment with different warmed vegetables, dressings and textures to keep things interesting! Low Carb Veggie Wraps Transform ordinary sandwiches into delicious, gluten-free veggie wraps. Replace the bread with large lettuce leaves, collard greens, or rice paper rolls. Layer them with avocado, sprouted seeds, capsicums, shredded cabbage, carrots, lettuce or kale. Add your favourite protein source such as egg, grilled chicken, prawns, salmon or seasoned tofu. Drizzle with a zesty homemade dressing or spicy hummus for added flavour. Such easy meal prep too! Sneaky Veggie Smoothies If you're not a big fan of eating vegetables, why not drink them? Smoothies make an excellent way to sneak in extra nutrients without compromising on taste. Blend a handful of spinach or kale with your favourite fruits like bananas, berries, or mangoes. Add a splash of almond milk or yogurt for creaminess. Boost smoothie nutrition with nutrient-rich superfoods like acai berry paste, chia and flaxseeds, greens powder, nut butter and a clean protein powder for added nutrition. Grilled BBQ Veggie Skewers Fire up the grill and take your veggie game to the next level with delicious grilled skewers. Thread colourful chunks of capsicums, cherry tomatoes, onions, zucchini, eggplant, and mushrooms onto bamboo skewers in between tofu or BBQ meat. Brush them with a marinade of olive oil, garlic, and herbs, then grill until tender and slightly charred. Serve as a side dish or as a main. Vegetable Spiral Noodles Swap traditional pasta for gluten-free, low carb vegetable noodles to increase your veggie and nutrient intake. Invest in a spiralizer or use a julienne peeler to turn zucchini, carrots, or sweet potatoes into fabulously nutritional "noodles." Sauté them lightly in olive oil or steam them for a crunchy texture. Top them with your favourite pasta or pesto sauce, or simply toss the noodles with cooked protein and herbs for a complete, low carb meal. Vegetable-Stuffed Omelettes Give your omelettes a nutritious makeover by adding a generous portion of veggies. Sauté onions, mushrooms, cherry tomatoes, spinach, or any other vegetables you enjoy. Beat a few eggs, season and pour them over the cooked veggies, and let the omelette cook until firm. Top with fresh herbs and a sprinkle of cheese if desired. This protein-rich breakfast will keep you satisfied and energised throughout the day. Crunchy Veggie Snacks Ditch the chips and opt for crunchy veggie snacks instead. Meal prep raw veggies like carrots, celery, capsicums, and cucumbers into sticks or bite-sized pieces. Pair them with a tasty dip such as beetroot hummus, dill Greek yogurt, or homemade mango salsa. This satisfying snack combo will keep your taste buds happy while providing essential nutrients to your menu. What If You Really Don't Like Vegetables? Eat More Fruit Both fresh and dried fruit contain many of the same vitamins and essential nutrients as vegetables. If you really do refuse to try vegetables, make sure you are at least consuming fresh fruit regularly. Some of the best fruits to enjoy for the lack of veggies in your diet include are those that are brightly coloured, high in dietary fibre, low in calories and high in water content. Fruit such as apples, banana, berries (all types), dragon fruit, melon (all types), and pears are good choices. Try a small serving paired with an handful of nuts and seeds, a wedge of cheese or dollop of Greek yoghurt. If You Really Hate Vegetables Try sneaking them into simmer sauces, fruit smoothies, meat casseroles and even baked into muffins. Use a blender to mince dark, leafy greens, broccoli, cauliflower, or purple cabbage, and add to your dish while cooking it. You can blend many greens and add them in small amounts to your baking. I do this with chocolate muffins for the kids and they have no idea that are eating a muffin super-loaded with kale or spinach! Make Crunchy Foods Try baked beet, carrot, or kale “chips seasoned however you like.” Make homemade breaded carrot, eggplant, or zucchini sticks in the air-fryer by seasoning almond or coconut flour mix, and rolling the chopped veggies in a little egg and then the bread mixture. Air-fry them with a spritz of olive oil until golden brown. You can also bake them to get a delicious, crunchy treat. Dip them into a homemade vegetable dip like garlicy hummus or a spicy capsicum dip. Sometimes, its how you prepare the veggies that makes them more palatable. Don't be shy to experiment! Meal planning more healthy vegetables into your diet doesn't have to be boring or complicated. With these recipe ideas, you can elevate your meals, increase your nutrient intake, and enjoy a wide range of flavours. Remember to meal prep, experiment with new recipes, and make your plate as colourful as possible. Let nature's bounty nourish you and enhance your overall well-being. Here's to a healthier, happier you! One Last Thing, Before You Go... If you really enjoy this post... stick around with a cup of peppermint tea and browse this blog for more plantbased recipes, nutrition and healthy eating guides, and be sure to grab my free Wholefood Recipe Collection, click here. You'll receive my Nutritionist-approved clean eating recipes to sample this week. Learn how to ease into healthy, wholefood eating that won't take you hours in the kitchen to eat clean and healthy. Come grab a copy, click here. Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood 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, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you enjoyed this post, I have a favour to ask? Please take moment to subscribe, or to write a recipe review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much!

If you haven't tried chia pudding yet, you are missing out on a ridiculously easy to make brekkie for those crazy busy mornings where you just want to grab something nutritious, filling and go. You can enjoy this autumn recipe warmed or straight from the fridge. JUMP TO RECIPE ↓ ALL RECIPES » BREAKFAST RECIPES » DAIRY-FREE RECIPES PUDDING RECIPE: Coconut Vanilla Chia Seed Pudding From The Eat Nourish Glow Kitchen Overnight pudding is of my favourite all-time recipes for weight loss, healing the gut, and curbing the appetite. I like to think of it as an all-in-one powerhouse recipe whether you make it with chai seeds or oats (or both). Chia and oats are both high in nutritional fibre, and together provide a powerful combo of omega-3s, antioxidants, flavonoids, plant-based protein, and work well together to create a balanced meal. Chia pudding is the perfect meal for those on a reduced calorie eating plan or low carb diet, and for those who need up their dietary fibre intake to lower cholesterol or improve digestive function. The basic recipe is so versatile and lends itself to a variety dietary needs, tastes and culinary creativity. You can make it with nearly any milk including vegan and homemade types such as cashew, almond, or coconut. The flavour of homemade puree, berry compote, fresh fruits, raw sweeteners and even superfood powders work well to flavour the jelly-like seeds. You can add protein powder to boost the nutrient profile, and even blend the basic pudding into a super creamy texture if you are not a fan of the jelly-like seeds. How To Make Chia Seed Pudding Coconut Vanilla Chia Seed Pudding From The Eat Nourish Glow Kitchen The trick to a nice, clump-free chia pudding is to keep stirring or shaking the ingredients for a few minutes while the seeds begin to absorb the moisture from the milk. I like to batch cook these and pour into single serving mason jars to batch for the week ahead. It literally only takes 5 minutes and set me up for a super nutritious, grab and go meals! Coconut Vanilla Chia Pudding Recipe Ingredients 3 tbsp chia seeds 1 tbsp rolled oats, gluten-free 1/2 tsp vanilla extract 1 tbsp maple syrup, raw, organic 1 cup coconut milk, organic 1 tsp maca root powder, organic Method In a large mason jar add all the ingredients and secure the lid. Shake well for a few minutes to avoid chia seeds from clumping. Then store in fridge overnight (or min 3 hours). To serve, eat straight from the jar or pour into a small bowl and top with some of the ideas found below. Healthy Chia Pudding Topping Ideas For the toppings, add a few fresh berries (loaded with antioxidants), a drizzle of maple syrup or runny nut butter, and a sprinkle of coconut flakes. Fabulous for breakfast with a blob of your favourite yoghurt like Greek or cashew, topped with in-season fresh berries, a spoonful of wholegrain granola or nuts and seeds. It's simply delicious! Batch Cook Recipe If you want to batch cook for the week, triple the above recipe and evenly portion the pudding into 200ml serving sized mason jars. Once portioned out, the pudding will keep 3-5 days in the fridge if kept in a well-sealed glass jar or sterilised plastic container. Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood 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, and is often found in her test kitchen, the beach or her garden. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you enjoyed this post, I have a favour to ask? Please take moment to subscribe, or to write a recipe review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much!